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Tuesday, May 19, 2009

Breakfast

Baked eggs in Canadian bacon cupsServes 2

Ingredients:4 large eggs

4 slices Canadian bacon1/3 green bell pepper

1/3 red bell pepper1/3 shallot, minced

1 Tablespoon Canola oil1 1/3 tablespoons minced fresh herbs such as tarragon, chives, parsley or combination thereofsalt and pepper

Instructions:Preheat oven to 400 degrees. Remove tops, core, ribs and seeds from bell peppers. Cut them into quarters and

flatten to facilitate cutting into small dice. Heat oil over medium high heat and saute shallots to soften beforeadding in peppers and cook, stirring often until slightly softened but colors are still bright. Remove from heat and

season to taste with salt and black pepper.

Lightly grease muffin tin with 4 cups and insert one slice of Canadian bacon into each cup. Divide pepper mixtureamong both cups and carefully crack one egg into each bacon cup on top of the peppers. Bake in center rack of

oven for about 15-20 minutes, or until whites are set but yolks are still slightly runny (bake longer or shorteraccording to taste.) Season eggs to taste and carefully remove by gently scooping out bacon cups with spoons

and rubber spatulas. Serve garnished with fresh herbs.

Nutritional Information:247 calories

4 g sugar19 total fat (4 g sat, 15 g mono)

450 mg cholesterol22 g protein

0 g fiber710 mg sodium

Decaffeinated Coffee or Tea with Nonfat Milk and Sugar SubstituteServes 1

Ingredients:8 ounces Decaffeinated Coffee or Tea2 tbsp. Nonfat MilkSugar Substitute


0 total fat (4 g sat, 15 g mono)0 mg cholesterol2 g carbohydrate

1 g protein

Pgina 1 de 6The South Beach Diet(TM) > Print Day

19/05/2009http://www.southbeachdiet.com/mealplan/print_day_full.asp?WeekDate=5/19/2009

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Midmorning Snack

Celery with Laughing Cow Light CheeseServes 1

Ingredients:2 stalks Celery

1 wedge Laughing Cow Light Cheese


2 g fat mono10 mg cholesterol6 g carbohydrate

3.5 g protein2 g fiber

360 mg sodium

Lunch

Sugar-free Flavored Gelatin DessertServes 1

Ingredients:Sugar-free Flavored Gelatin

1 tbsp fat-free frozen whipped topping or whipping creamsugar substitute, to taste

Instructions:Sugar-free flavored gelatin dessert with a tablespoon fat-free frozen whipped topping or whipping cream with

sugar substitute to taste.

Crab Cobb SaladServes 2

Ingredients:6 cups romaine lettuce, torn into bite-size pieces

1 can crabmeat (6 ounces), drained1 cup diced ripe tomatoes or cherry tomatoes, halved

14 cup crumbled blue cheese2 tablespoons cholesterol-free bacon bits

14 cup prepared low-sugar dressing or olive oil vinaigrette

Instructions:Chill 2 plates.

Arrange the lettuce on a large serving platter. Arrange the crabmeat, tomatoes, blue cheese, and bacon bits inrows over the lettuce.

Right before serving, drizzle some dressing evenly over the salad and toss well.Transfer to the 2 chilled plates.



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27 g protein4 g fiber

1012 mg sodium

Midafternoon Snack

Mozzarella Cheese with TomatoesServes 2

Ingredients:2 slices low-fat mozzarella cheese

2 slices Fresh TomatoBalsamic Vinegar

2 tsp. Olive OilGround Black Pepper

Nutritional Information:131.21 calories

14.63 total fat (4 g sat, 15 g mono)15.31 mg cholesterol1.87 g carbohydrate

7.54 g protein0.24 g fiber

150.68 mg sodium

Dinner

Marinated London BroilServes 2

Ingredients:1/2 tablespoon extra-virgin olive oil

1 oz. dry red wine1 clove garlic, minced

1 tablespoon minced fresh parsley1/4 tablespoon chopped fresh oregano

1 bay leaf18 teaspoon freshly ground black pepper

6 ounces sirloin, top round, or eye round London broil

Instructions:

In a small mixing bowl, whisk together the oil, wine, garlic, parsley, oregano, bay leaf, and pepper. Place thesteak in a deep bowl and pour on the marinade.

Turn once to coat both sides, cover, and refrigerate for at least 4 hours, preferably overnight.

When ready to serve, preheat the broiler or prepare a charcoal grill. Discard the marinade and bay leaf. Broil themeat for about 5 minutes on each side or until a thermometer inserted in the center registers 145F (for medium-

rare).

Cut the meat into thin, diagonal slices across the grain. Serve warm or cold.

Nutritional Information:



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171 calories13 total fat (4 g sat, 15 g mono)

40 mg cholesterol1 g carbohydrate


50 mg sodium

Tossed SaladServes 1-2

Ingredients:1 c. Mixed Greens

1/2 large Cucumber1 1/2 med. Radishes5 Cherry Tomatoes

1/2 large red or yellow bell pepper1 tsp. balsamic vinegar

1/2 tbsp olive oilsalt and pepper to taste

Instructions:Thinly slice cucumber. Peel if desired. Thinly slice radishes. Cut tomatoes in half. Remove top, core, seeds and

ribs of bell pepper and cut into dice or julienne. Toss ingredients with salt, fresh ground black pepper, oil andvinegar and mound high on plates. Serve.

Olive Oil and Vinegar DressingServing size not available

Ingredients:Olive OilVinegar

Nutritional Information:145.5 calories

16.02 total fat (4 g sat, 15 g mono)0 mg cholesterol

4.63 g carbohydrate0.12 g protein

0 g fiber7.68 mg sodium

Spinach-Stuffed MushroomsServes 2

Ingredients:

1/2 package (2.5 ounces) frozen chopped spinachpinch of salt2 large mushrooms

1 tablespoon extra-virgin olive oil

Instructions:

In a medium saucepan, bring 14 cup water to a boil. Add the spinach and salt. Cover, and cook according topackage directions. Wash the mushrooms. Remove the stems, trim off the ends, then chop the stems.

Heat the olive oil in a large skillet. Add the chopped mushroom stems. Saut until golden, about 3 minutes.Remove from the pan. Add the mushroom caps to the skillet and saut for 45 minutes. Remove the mushroom



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caps to a heatproof serving platter.

Drain the spinach. Stir in the sauted chopped mushrooms.Spoon the spinach mixture into the caps and serve immediately or place in the oven on low heat to keep warm.

Any leftover spinach can be enjoyed as a side dish.

Nutritional Information:

33 calories2 total fat (4 g sat, 15 g mono)0 mg cholesterol3 g carbohydrate


74 mg sodium

Surprise South Beach Diet Mashed Potatoes

Description:Our Surprise South Beach Diet Mashed "Potatoes" are made from pureed cauliflower, so they taste like the realthing (as the name implies). Below is the original recipe, but feel free to get creative. Like potatoes, cauliflower isgreat for taking on flavors, so try vamping up this South Beach Diet staple and create a sensational holiday side

dish with the addition of roasted garlic, horseradish, or a touch of chipotle peppers.

Serves 2

Ingredients:2 cups cauliflower florets

1/2 ounce butter-flavored spray1/2 ounce fat-free half & half

Pinch saltPinch freshly ground black pepper

Instructions:Steam or microwave the cauliflower until soft. Puree in a food processor, adding the butter spray and the half-

and-half to taste. Season with salt and pepper.




82 mg sodium

Dessert

Lime Zest Ricotta Crme

Serves 1

Ingredients:12 cup part-skim ricotta cheese14 teaspoon grated lime zest14 teaspoon vanilla extract1 package sugar substitute

Instructions:

Mix together the ricotta, lime zest, vanilla extract, and sugar substitute in a dessert bowl. Serve chilled.



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FASE 1 DIA 2.pdf