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  South Beach Diet Recipes

The South Beach Diet teaches you to rely on the right carbohydrates and fats. When you eat right exchange for eating right, you become healthier and can enjoy an 8 to 13 pound weight loss in just two weeks!

The Diet was created by Dr. Arthur Agatston, a highly respected cardiologist, to work with your body safely and effectively. This diet works in phases, the first two for a specific timeframe and the third phase for life. With this new approach, you can stop counting calories, stop weighing food portions, and stop feeling as though you are deprived from eating good-tasting and satisfying food! Actually, you will be eating three, normal-size meals as well as two snacks each day and with meal plans that are designed to be flexible.

South Beach Diet Phase 1 Recipes

CHICKEN WITH TOMATOES AND BALSAMIC VINEGAR -

Ingredients:

  • 1/3 cup chicken broth 2 tablespoons olive oil
  • 3 tablespoons basalmic vinegar 1/2 cup chopped onions
  • 1 teaspoon fresh chopped 1 teaspoon finely minced garlic
  • rosemary, or 1/2 1 can (1 pound 12 ounces)
  • dried rosemary, crumbled plum tomatoes, drained
  • 3 whole chicken breasts, 1/4 teaspoon salt
  • cut in half Freshly ground black pepper

Instructions:
Combine chicken broth, vinegar and rosemary; pour over chicken, cover, and refrigerate overnight.Remove chicken and pat dry, reserving marinade. Heat oil in a heavy frying pan and brown chicken in two batches. Remove checken from the pan; add onions and garlic. Saute over medium heat for 5 minutes, until onions are softened. Add marinade to pan and bring to a simmer. Add chicken, baste with some of marinade, cover and simmer 25 minutes. Remove chicken and keep warm. Add tomatoes, salt and pepper; simmer about 5 minutes, or until thickened. Pour sauce over chicken.

  • Calories: 256
  • Fat: 12g
  • Sodium: 330 mg
  • Protein: 30 g
  • Carbohydrates: 5g
  • Sugar: 4g

HOLIDAY YOGURT

Ingredients

  • 2 cups nonfat plain yogurt
  • 1 teaspoon cherry or strawberry extract
  • Red food coloring
  • Sugar-free chocolate syrup
  • Serves 2

Instructions
In a bowl, stir together 1/4 teaspoon cherry or strawberry extract for every 1/2 cup of plain yogurt. Color with red food coloring until you reach your desired shade of red. Place in decorative bowls and drizzle with sugar-free chocolate syrup.

South Beach Diet Phase 2 Recipe

HOLIDAY JELL-O

Ingredients :

  • 6 sugar-free Jell-O flavors or colors (small boxes)
  • 16 ounces low-fat sour cream

Instructions :
Dissolve Jell-O with 1 cup boiling water and divide the liquid in half. To one half add 1/3 cup sour cream. Pour either the solid-color Jell-O or the sour cream mix into a Pam-sprayed 9x13 pan (it looks pretty in a glass one).Let it set (which doesn't take very long- maybe 5-10 minutes in the fridge) and then add the other layer. Repeat all colors or flavors until you have 12 very thin (and beautiful) layers of Jell-O.

South Beach Diet Phase 3 Recipes

BREAKFAST - TEX MEX STYLE

  • ½ grapefruit
  • 2 scrambled eggs mixed with Monterey Jack cheese and salsa
  • 1 slice of whole grain toast
  • Decaffeinated coffee or tea, fat-free milk and sugar substitute if desired

MID-MORNING SNACK

1 hard-boiled egg

LUNCH - ROAST BEEF WRAP

  • 1 ¼ cups reduced-fat cream cheese
  • 4 flour tortillas (9" or 10")
  • ½ red onion, sliced
  • 4 spinach leaves
  • 8 ounces roast beef, sliced

Spread a small amount of cream cheese over the tortilla. Layer the spinach, onion, and roast beef, roll up, and fold. Serves 4.

MID-AFTERNOON SNACK

4 ounces Dannon Light 'n Fit yogurt

DINNER - LEMON COUSCOUS CHICKEN

  • 1 ¼ cups water
  • 1 tablespoon extra virgin olive oil
  • 2 cups broccoli florets
  • 1 package Near East Roasted Garlic & Olive Oil Couscous mix
  • 1 ½ chopped cooked chicken
  • 3 tablespoons fresh lemon juice
  • ¼ teaspoon lemon peel
  • Serves 4

In a large skillet, bring water, oil, broccoli, and spice from couscous mix to a boil. Stir in couscous, cooked chicken, lemon juice, and lemon peel. Simmer until heated through and then remove from heat. Cover and let stand for 5 minutes. Using a fork, fluff lightly, then chill and serve cold.

DESSERT - LEMON PEEL RICOTTA CRÈME

  • ½ cup part-skim ricotta cheese
  • ¼ teaspoon grated lemon peel
  • ¼ teaspoon vanilla extract
  • 1 package sugar substitute
  • Serves 1

Mix the ricotta cheese, lemon peel, vanilla extract, and sugar substitute. Serve chilled.

Foods to Enjoy

Boiled Ham

Canadian Bacon

Canola Oil

Chicken Breasts (skinless)

Cheese (fat-free or low-fat - American, Cheddar, cottage, cream substitute, feta)

Cornish Game Hen

Eggs (whole)

Fish (all types)

Green Vegetables

Lunchmeat (lean)

Peanut Butter

Peanuts

Pecans

Pistachio Nuts

Olive Oil

Seasoning/Spices (broth, butter sprays, pepper, anything containing no sugar)

Shellfish

Sirloin

Sweets * (chocolate powder, cocoa powder (baking type), hard candy, sugar substitute (sugar-free)

Tenderloin

Tofu

Turkey Bacon

Veal

Vegetables (artichokes, asparagus, beans, broccoli, cauliflower, celery, cucumbers, eggplant, legumes, lettuce, mushrooms, spinach, tomatoes, zucchini)

 

* No more than 75 calories per day

Foods to Avoid

Alcohol *

Baked Goods **

Beef (brisket, liver, rib steaks, fatty cuts)

Bread **

Breast of Veal

Cereal (all kinds) **

Cheese (full fat, brie, edam )

Crackers **

Fruit

Fruit Juice

Honey-Baked Ham

Ice Cream

Matzo **

Milk (whole, low-fat)

Oatmeal **

Pasta **

Pastries **

Poultry (chicken wings, legs, thighs, wings, duck, goose, poultry products)

Soy

Vegetables (barley, beets, black-eyed peas, carrots, corn, pinto beans, sweet potatoes, white potatoes, yams)

Yogurt

 

 

 

 

•  Includes beer, hard alcohol, wine (wine will be introduced in Phase 2 in moderation)
** Includes all starchy foods

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