March 30, 2009

Some Yummy (and healthy) Recipes

So I have been doing the SB Diet for about 4 months now and have come across some very yummy and good for you recipes. Thought I'd share.

From SB Diet Cookbook- phase 2 (Oh and I used deer meat instead of beef or turkey)
Mexican Lasagna
1 lb. extra lean ground beef or turkey breast
1/2 large onion, chopped
1 large clove garlic, minced
1 1/2 cups low-fat cottage cheese
1 cup fat-free sour cream
1 jar (4 oz.) chopped green chile peppers
1/2 cup chopped cilantro (optional; I used it)
2 tsp. ground cumin
1/8 tsp. salt
2 1/2 cups salsa
4 whole wheat tortillas (6" in diameter), halved
1 1/4 cup (5 oz.) shredded, reduced-fat Monterey Jack Cheeses
Preheat the over to 350 degrees. Coat a 13" X 9" baking dish wiht cooking spray, and place over medium heat. Add the ground beef or turkey and cook, turning several times, for five minutes or until no longer pink. Remove the meat to a edium bowl. Wipte th skillet with a paper towel. Coat the skillet with cooking spray. Place over medium heat. Add the onion and garlic. Cover and cook, stirring occasionally, for 7 to 8 minutes, or until lightly browned. Add to the meat in the bowl. In another mediium bowl, combine the cottage cheese, sour cream, peppers, cilantro, cumin, and salt. Spread 1 cup of the salsa across the bottom of the baking dish. Arrange half of the tortillas evenly over the salsa. Spread half of ht echeese overthe tortillas. Top with half of the meat mixture. Top with 1 cup of the remaining salsa and 1/2 cup of the MOnterey Jack cheese. Repeat the layering sequence with the remaining tortillas, cheese, and meat mixture. Sprinkle with the remaining salsa and 3/4 cup o Monterey Jack cheese. Bake for 30 minutes, or until heated through. Loosely cover with foil if the cheese browns too quickly.
Nutrition: Per Serving: 250 calories, 8 g fat, 4 g saturated fat, 24 g protein, 24 g carbohydrates, 3 g dietary fiber, 50 mg cholesterol, 840 mg. sodium

Greet-the-Sun Breakfast Pizzas
Prep time: 10 minutes Start to finish: 20 minutes Serves: 4

5 teaspoons extra-virgin olive oil, divided
4 ounces packed spinach (4 cups)
2 (6-inch) whole-grain pitas, halved horizontally
2 large plum tomatoes, thinly sliced
4 large eggs
1⁄4 teaspoon salt
1⁄4 teaspoon freshly ground black pepper
2 ounces reduced-fat feta cheese, crumbled (1⁄3 cup)
Preheat oven to 450°F.
In a large nonstick skillet, heat 1 teaspoon of oil over medium heat. Add spinach, in batches if necessary, and cook until wilted, 2 to 3 minutes.
Brush inside of each pita round with 1 teaspoon oil. Place pita rounds, oiled side up, on a large baking sheet and bake until starting to brown, about 5 minutes. Remove from the oven.
Divide tomatoes and spinach evenly among pita halves, leaving an empty space in the center of each for an egg. Crack 1 egg into the center of each pita. Sprinkle with salt and pepper, return to the oven, and bake until yolks are lightly set, 8 to 10 minutes. Sprinkle with cheese and continue baking until cheese has softened, about 2 minutes more. Serve warm.
Nutritional Information:250 calories13 g total fat (3.5 g sat) 21 g carbohydrate13 g protein3 g fiber500 mg sodium

Whole-Wheat Pizza Margherita
Serves: 8
Sometimes nothing satisfies like a slice of cheesy pizza. This one's made with a whole-wheat crust and part-skim mozzarella, so it's ideal for South Beach Dieters — and anyone in the mood for a slice.
Note: If you don't have a rolling pin, use a wine bottle or stretch the dough out with your hands. If the dough springs back too much, let it rest for 3 minutes to relax the gluten. The cornmeal on the pizza stone or baking sheet makes the crust dry and crunchy. The basil shouldn't go on until after baking, or it will burn.
1 package (1/4 ounce) active dry yeast
1 cup warm water
1 tablespoon extra-virgin olive oil
2 teaspoons salt
2 1/2 cups whole-wheat flour, plus additional for kneading Topping:
2 large tomatoes, thinly sliced, then cut into half circles
8 ounces part-skim mozzarella, thinly sliced into half circles
Extra-virgin olive oil (optional garnish)
8 fresh basil leaves, thinly sliced
Dash of cornmeal for pizza stone
In a medium mixing bowl, combine yeast and warm water; let sit until yeast foams, about 5 minutes. Stir in oil and salt. Add flour, 1/2 cup at a time, mixing with a large spoon, until dough comes away from the side of the bowl and holds together.
Sprinkle additional flour onto work surface. Turn out the dough and knead about 5 minutes, until it is smooth and springy, adding only enough flour to keep it from sticking to the board.
Form dough into a ball; place in a medium bowl. Cover with plastic wrap and put in a warm place. Let rise until doubled in size, about 2 hours.
To make pizza: Preheat oven to 475°F. Place dough on lightly floured work surface; flatten with your hand. Using floured rolling pin, roll dough outward from the center. Form dough into a circle or rectangle about 1/4-inch thick.
Sprinkle pizza stone or baking sheet with cornmeal. Lay crust on stone or sheet. Lay alternating slices of tomato and cheese on top of the crust, slightly overlapping each piece. Lightly drizzle with additional oil, if desired.
Let pizza rest 10 minutes. (This step can be skipped, but it makes for the crispiest crust.) Place pizza in oven and bake 20 minutes, or until cheese is melting and browning a bit. Sprinkle pizza with sliced basil leaves.

Nutritional Information:237 calories7 g total fat (2 g sat)0 mg cholesterol31 g carbohydrate12 g protein5 g fiber703 mg sodium

Chicken Capri (from the book)- Phase 1
1 cup reduced fat ricotta cheese
1/2 tsp dried oregano
1/4 tsp salt
1/4 tsp graound black pepper
4 boneless, skinless chicken breasts
1/2 tsp garlic powder 2
tbsp extra virgin olive oil
1 cup crushed tomatoes
4 slices reduced fat mozzarella cheese

In a blender or food processor, combine the ricotta with the oregano, salt, and pepper. Process to blend. Rub the chicken with the garlic powder. Heat oil in skillet over medium high heat. Add the chicken and cook for 12 minutes per side. Place the chicken in a large baking dish. Preheat oven to 350. Spoon 1/4 of the cheese mixture and 1/4 cup tomatoes onto each chicken breast. Top each breast with 1 slice mozzarella cheese. Bake for 20 minutes.

Broccoli Chicken Dijon- Phase 1 Prep
Time: 15 min Total Time: 30 min Makes: 4 servings
1/2 cup reduced sodium chicken broth
1 Tbsp. lite soy sauce
4 cups broccoli florets
1 clove garlic, minced
1 Tbsp. olive oil
1 lb. boneless skinless chicken breasts, cut into thin strips
2 Tbsp. GREY POUPON Dijon Mustard

MIX chicken broth and soy sauce; set aside. COOK and stir broccoli and garlic in hot oil in large skillet on medium-high heat until crisp-tender. Remove from skillet; cover to keep warm. ADD chicken to skillet; cook and stir 3 to 4 minutes or until cooked through. Add broth mixture; mix well. Bring to boil. Reduce heat to medium-low. Stir in mustard until well blended. Return broccoli mixture to skillet; mix lightly. Cook until heated through, stirring occasionally.

Nutrition (per serving) Calories 200 Total fat 7g Saturated fat 1.5g Cholesterol 65mg Sodium 470mg Carbohydrate 5g Dietary fiber 2g Sugars 2g Protein 28g Vitamin A 45%DV Vitamin C 60%DV Calcium 6%DV Iron 10%DV
Serves 4

Turkey Swedish Meatballs -Phase 1
3/4 tsp salt
1/2 tsp ground Allspice (KEY ingredient)
1/4 tsp ground black pepper
1# ground turkey breast
1 Tbs EVOO
3/4 cup low sodium chicken broth
3 Tbs lf sour cream
2 Tbs chopped fresh parsley

Mix together salt, allspice and pepper in a medium bowl. Add turkey and gently mix with hands to combine (do not overmix!); shape into 24 (1-inch) balls. Heat oil in a large skillet over med-high heat. Add meatballs and cook until browned, about 3 minutes. Lower heat to med and cook 3 more minutes, gently shaking pan. Using a slotted spoon, transfer meatballs to a plate. Add broth to the same skillet, increase heat to med-high, and simmer until liquid is reduced by half, about 5 minutes. Whisk in sour cream and cook 1 minute more. Add meatballs. Sprinkle with parsley and serve hot.

Makes 4 servings (6 generous sized meatballs) Per serving: 180 calories, 7 g fat, 1.5 g unsaturated fat, 29 g protein, 1 g carbohydrate, 0 g fiber, 230 mg sodium

Chocolate Chip Oatmeal Cookies
1/2 cup margarine, softened
1/4 cup packed Splenda brown sugar
1/4 cup regular splenda
1 egg 1 teaspoons vanilla extract
1/2 to 3/4 cups WW flour
1/4 teaspoon baking soda
1/2 teaspoon salt
1 1/2 cups quick-cooking oats
1/2 cup semisweet chocolate chips

DIRECTIONS: Preheat the oven to 325 degrees F (165 degrees C). In a large bowl, cream together the butter, brown sugar, and splenda until smooth. Beat in egg, then stir in vanilla. Combine the flour, baking soda, and salt; stir into the creamed mixture until just blended. Mix in the oats, and chocolate chips. Drop by heaping spoonfuls onto ungreased baking sheets. Bake for 12 minutes in the preheated oven. Allow cookies to cool on baking sheet for 5 minutes before transferring to a wire rack to cool completely.

All of the dinners you can add brown rice or whole wheat pasta to. IMO the WW pasta takes some getting used to and you have to shop around to find one that you like (some can be gritty and grainy) but once that's all you eat you don't even care. Enjoy!!!

1 comment:

  1. finally someone else who uses deer meat occasionally, its so much better for you then beef