South Beach diet recipes

By Weight Loss Consultant • Related • Filed Under

The South Beach diet is a diet that is high in protein and low in carbohydrates and fats. There are three different phases of the diet. The first phase is designed to last for two weeks. In this phase the diet is more restricted than in the other two phases. The first two weeks the dieter is allowed all different types of meats that are lean cuts, eggs, fish, shellfish, most vegetables, nuts, salads, and olive oil. Water, tea and coffee are allowed in this phase of the diet. The plan calls for three meals a day and two snacks.

The second and third phases of the diet introduce more items into the diet on a gradual basis. This is designed to be a new way of eating and is reported to help to lower cholesterol and improve cardiovascular health as a lot of fats, starches, and sugars are eliminated on the diet.

The following are recipes that are used with approved foods on the South Beach diet. These recipes are designed to work with allowed foods in phases two and three of the diet.

Zesty Baked Chicken With Steamed Vegetables

  • 16 ounce boneless skinless chicken breast
  • Low calorie, low fat balsamic vinegar salad dressing
  • Parmesan cheese
  • Broccoli flowerets
  • Cauliflower floweret’s
  • Lettuce
  • Sliced cherry tomatoes

Marinate chicken breast for 24 hours in the balsamic vinegar dressing. Sprinkle parmesan cheese on top of the chicken breast and a small amount of salt and pepper to taste. Bake at 400 degrees for 25-30 minutes or done. Steam broccoli and cauliflower. Clean lettuce and place leaves on top of a plate. Cut cherry tomatoes in half and reserve. Once chicken breast is done, cut into small strips, place on top of the lettuce leaves. Place steamed vegetables next to the chicken. Sprinkle with parmesan cheese if wanted.

Southwestern Chicken Wrap

  • 4 whole wheat tortillas
  • 2 large boneless skinless chicken breasts or 2 cans of chopped white chicken breast
  • Lean sliced beef can be substituted for chicken
  • Spinach, romaine, or iceberg lettuce leaves, chopped
  • ½ tomato diced
  • ½ cup fat free crème cheese
  • Chopped onion
  • Cilantro
  • Salsa
  • Cumin
  • Salt and pepper to taste

Sprinkle parmesan cheese, cilantro, cumin, and salt on the chicken breasts. Bake at 400 degrees approximately 25 minutes or until done. Remove from oven and chop into bite sized pieces. Place tortillas in paper towels and microwave for 15-20 seconds. Coat tortillas with crème cheese, then place chicken in the middle of the tortilla. Cover chicken with lettuce, tomato, and chopped onion . Roll up and serve.

Chicken Tortilla Soup

  • Minced Garlic
  • Minced Onion
  • 1tbs olive oil
  • 2 cans of chicken broth
  • 4 breasts of chicken cooked and cut in bit size pieces or 3 cans of chopped white chicken breast
  • 1 bunch cilantro
  • 1 can black beans
  • 2 sm or 1 large can of corn drained
  • 2 cups tomato juice
  • 1 package taco seasoning mix

Boil chicken breasts until done then remove and cool. Cut into bite sized pieces or use canned chopped chicken. Mix together chicken broth, tomato juice, corn, black beans, chili powder, chicken, garlic and onion. Simmer for an hour then add cilantro and continue simmering for 15 minutes. This soup is better if refrigerated for 24 hours before serving.

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