Just wondering - what are some of your favorite South Beach recipes?

Here are a few of mine:

Apple Crisp - P2
Makes 4 servings

4 apples sliced
2/3 to 3/4 cup Splenda or to taste
1 Tbs. cornstarch
1/2 cup old fashion oatmeal
1 tsp. ground cinnamon or to taste
1 tsp. nutmeg or to taste
1/3 cup margarine or butter, softened
1/3 cup chopped walnuts or pecans

(I added a few drops of liquid Splenda & Stevia to make it a tiny bit sweeter & also added a little of Keto Low Carb Sugar Free pancake syrup to give it a little brown sugar flavor.)

Heat oven to 375F.
Spray an 8x8 baking dish with cooking spray.
Arrange apples in baking pan.
Mix remaining ingredients; sprinkle over apples.
Bake until topping is golden brown and apples are tender, about 30 minutes.
Serve warm and, if desired, with a dollop of sugar-free cool whip.

Variations:
Apricot or Plums Crisp: substitute 2 cups fresh unpeeled apricots or plums for the apples and use lesser amount of Splenda.

Peach Crisp: substitute 2 cups sliced peaches for the apples and almonds for the walnuts or pecans.

Pear and Walnut Crisp: Substitute sliced peeled pears for the apples.

Nutritional Info:
Calories 192 Carbs 33 g Chol 0 MG Fat 6.2 G Fiber 3.6 G Prot 3.2 G Sodi 48 MG
GI rating low

Taking from "The Good Carb cookbook" by Sandra Woodruff, modified by A. Scarpero (& also by me).
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My pancake recipe that I've listed here earlier:

Pancakes (for South Beach made with Whole Wheat Pastry Flour)


2 1/2 Cups Whole Wheat Pastry Flour
2 Tablespoons baking powder
1 teaspoon salt
3 cups milk (I use Hoods Carb Countdown, blue carton; but you could use skim, LF, etc.)
9 drops liquid Stevia (or equivalent to 1 tablespoon sugar)
3 drops liquid Splenda (or equivalent to 1 tablespoon sugar)
2 eggs, beaten
4 tablespoons canola oil

Mix dry ingredients together. Mix liquid ingredients together and add to dry ingredients.
Stir together. Bake on hot griddle.

Note: I've tried making these with either banana extract and walnuts or orange extract & walnuts added just for variety and both really turned out delicious!

update: I've also tried using a little SF Da Vinci syrup in place of some of the milk & that worked pretty well too! I've used the strawberry flavor and the German Choc. cake flavor. They were good. I'll bet there's a bunch of different flavors that would make good pancakes!
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Banana Nut Bread (mine)

(regular recipe listed first; things in parenthesis are changes made
to make it South Beach diet friendly)



2 Cups mashed bananas
2 1/2 Cups all-purpose flour (I used whole wheat pastry flour)
1/2 cup sugar (I used granular Splenda)
1/2 cup brown sugar (I used 1/4 cup granular Splenda & 1/4 cup SF maple syrup)
3 1/2 tsp. baking powder
1 tsp. salt
3 Tbsp. oil (I used canola oil)
1/3 cup milk (fat free or 1% milk; I used Hoods Carb Count Down milk- blue carton) Note: I added approximately an extra 1/8 to 1/4 cup more milk. Seems to be thicker when made with WW pastry flour.
1 tsp. vanilla
1 tsp. cinnamon
1 cup chopped nuts (I used walnuts)
1 to 1 1/2 capfuls of banana extract (to taste)
For South Beach I added a little extra liquid Splenda & liquid Stevia (to taste, depends on how sweet you want it)


Dump all ingredients in a bowl and mix well. Put into a 9 inch loaf pan and bake at 350 deg. for 65-70 min. or until done (I used two mini loaf pans for 40-45 min.) It's done when you stick a toothpick in it & it comes out "clean".
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Sweet Potatoes


1. I peel mine, cut them in bitesize cubes, wash & put them on a flat pan (cookie pan, etc.) that I've sprayed with Pam. (can also put alum. foil over the pan and spray it with Pam so it's not as big a mess to clean.) Then sprinkle sweet potatoes with powdered butter, powered cheese, Mrs. Dash (table blend variety), & Splenda. Then spray butter (or butter flavored Pam) on them. Bake them at around 350-375 degrees til tender (around 1/2 hr. or
so). Soooo good!



2. Sometimes I bake them like regular baked potatoes but put butter, cinnamon, and SF pancake syrup (to give them the brown sugar flavor) on them.

Ah, come on! Doesn't anyone else have any favorite SB recipes?

yeah.. come on guys... I want recipes too! And remember, I am new at this version of diet... and my daughter is new to any diet...lol... she would love some ideas also, I figure.

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In the cookies of life, we are the chocolate chips.

Oh my! I found a wonderful recipe!!! So good, and its for phase two..here is the link where I found it...

http://chicken.allrecipes.com/az/syChickninWinSc.asp

Easy Chicken in Wine Sauce
This chicken dish with white wine and tomatoes works as a quick and easy
staple of the South Beach Diet Phase 2. Makes 4 servings.
Printed from Allrecipes, Submitted by The South Beach Diet Online
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4 tablespoons extra virgin olive oil
1 clove garlic, crushed
3 boneless skinless chicken breast halves,
cut into strips
1/8 teaspoon salt
1/4 teaspoon coarsely ground black pepper
1/2 cup dry white wine
3 medium tomatoes, sliced


Directions
1 In a medium skillet, heat the oil and garlic over medium heat. Sprinkle the chicken with the
salt and pepper, then add to the skillet and cook for 7 to 10 minutes. Add the white wine and
cook for an additional 2 minutes.
2 Remove the chicken to a platter. Saute the tomatoes in the skillet until tender. Place the
tomatoes over the chicken and cover with the pan drippings.

note: I did add mushrooms, extra garlic, rosemary, and thyme to it as some of the reviews suggested. It is quite a dish!!

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In the cookies of life, we are the chocolate chips.

Thanks! Maybe other people will join in and add some recipes as they come across them & try them out.

by the way, I posted that it was for phase 2, but its for both phase one AND two...

also, in place of the white wine, you can use white grape juice, but it might alter the taste slightly...

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In the cookies of life, we are the chocolate chips.

http://home.comcast.net/~flagirl1217/


I printed out the entire 75 pages.

http://www.southbeach-diet-plan.com/...ollection.html

I haven't tried any of these yet.

Got to do some more research for phase 1.

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Life isn't about waiting for the storm to pass ...it is about learning to dance in the rain!





Visit my shop at: http://glorybe1024.etsy.com

Thanks! I'll be sure to check out these two websites!

me too.. thanks.

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In the cookies of life, we are the chocolate chips.

My first post here!

A couple of recipes. The first one is good for Phase I; the second one is one I started using on Phase II (although it's probably okay for Phase I; you could check). Recipes serve one, but may be multiplied


Greek Salad

1/2 cup Chopped salad greens (lettuce, spinach, etc., as preferred)
1 slice Red onion, chopped to small pieces*
1 slice Red pepper, chopped to small pieces*
1 slice Green pepper, chopped to small pieces*
4 slices Cucumber, each slice quartered into wedges
1/2 Tomato, cut into chunks
2 slices Roasted turkey, cut into strips (optional)
2 Black olives (optional)
Feta Cheese
2 Tbsp Balsamic Vinaigrette (from South Beach book)

Place greens in a bowl. Top with onions, peppers, cucumbers & tomato. Add turkey & black olives, then top with feta cheese & dressing. Travels well for lunch.

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Crab and Snow Pea Salad

1/2 cup Snow peas, whole
1 slice Red onion, chopped to small pieces*
1 slice Red pepper, chopped to small pieces*
1 slice Green pepper, chopped to small pieces*
1/2 package (about 3 oz.) Imitation crab meat

Mix all ingredients in a bowl. All done! (I don't think it needs it, but add some low-carb salad dressing if desired.)

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*I chop a whole onion, a whole green pepper and a whole red pepper into little pieces at the beginning of the week and store each in a plastic (margarine) container in the fridge, and keep them in stock to add to recipes. If you have them already chopped, each of these salads can be prepared in about 5 minutes.

Thanks! (& welcome to the board! ) These sound good!

Here is a recipe that I got from Sugar Free Sheila. It is an awesome substitute for traditional fried chicken.

Fried Chicken

1 boneless skinless chicken breast
1 egg beaten
fresh parmesan cheese
Olive oil for frying

Dip chicken in the egg and roll in parmesan cheese. Be sure to really pat the cheese firmly onto the chicken to get it coated good. Gently place in skillet with hot oil . Allow to brown and then gently turn. Fry in olive oil until golden brown. It is so yummy!

i make that fried chicken real often... think I posted it awhile back... and it is sooo very good! We absolutely love it. it would make a really good company dish.

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In the cookies of life, we are the chocolate chips.

here's one, and its so good!! I didn't know if I would like brown rice or not, but in this dish, you can't tell it from white... I have searched and can't find it again online, so if anyone finds the url to this, I would love to have it... again...lol.. anyway, here it is...

mushroom pecan rice

1 cup uncooked brown rice ( I used two bags of the kind you boil the bag in water.. lots less time and delish!)
2 1/2 cups water
1/2 cup chopped pecans
1 cup mushrooms, sliced, ( i used two cans )
2 tablsp. olive oil
1 onion finely chopped
1 green pepper ( didn't have one so didn't use it.)
1 tablsp. low fat chicken base ( I used chicken bouillion)
1/2 tsp. garlic powder...( but add it to taste)
1/2 tsp. onion powder
1/2 tsp nutmeg

Add water to a large pot and bring to a boil. In the meantime, stir fry the onions in a pan til translucent. Add the mushrooms and stir-fry for two more minutes. Add all the ingredients to the boiling water. Reduce to a simmer, cover and cook til wter is absorbed. Average cooking time is 60 min,. let stand for 10 and fluff with a fork... ( with the boil in the bag rice, which I opened and dumped in the water, it took less then even half of this.. I didn't cover nor let it stand...and it was great!)

hey, I found the link!! here it is...

http://www.healthrecipes.com/rice_recipes.htm

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In the cookies of life, we are the chocolate chips.

As for fried chicken.... I haven't tried it yet, but I bet crushed walnuts would be an excellent substitute for bread crumbs. I wonder how 1/2 walnuts and 1/2 parmesan would taste?