Chunky Vegetable Hash South Beach Diet Phase 1 Recipes

CHUNKY VEGETABLE SAUCE

Steps:

• Finely chop 4 shallots, 1 carrot and 1 celery stalk. Saute in a skillet over medium heat with 2 tablespoons butter and 2 thyme sprigs, about 6 minutes. Add 1/3 cup white wine and boil until evaporated, then add 4 cups Perfect Marinara Sauce (see Cook's Note) and cook 3 minutes. Stir in 1 tablespoon butter and season with salt and pepper. Toss with pappardelle.
• Photograph Kang Kim

CHEESY FRITTATA - SOUTH BEACH

Steps:

• Cook turkey bacon per directions on package until crisp. Set aside. Crumble when cool.
• Coat an ovenproof 10" skillet with cooking spray. Melt the spread in the skillet. Add the onion, bell pepper, and zucchini, and saute over medium-low heat until the vegetables are tender, 2 - 3 minutes.
• Add the tomatoes, basil, and black pepper to the skillet and stir to combine. Cook until the flavors are blended, 2 - 3 minutes, and remove from the heat.
• Preheat the broiler.
• In a blender, combine the egg substitute, cottage cheese, and milk and process until smooth.
• Pour the egg mixture over the vegetables and return to the heat source. Sprinkle the crumbled turkey bacon over the top. Cover and cook on medium-low heat until the bottom is set and the top is still slightly wet.
• Transfer the skillet to the broiler and broil until the top is set - 2-3 minutes.
• Sprinkle with the cheese and broil until the cheese melts.
• Serve while hot.

MEDITERRANEAN SKILLET COD (SOUTH BEACH DIET PHASE 1)

Steps:

• In a large skillet, heat oil over medium heat. Add zucchini, onion, garlic, and a pinch of salt and pepper. Cook, stirring occasionally, 10 minutes.
• Stir in tomatoes and peppers and simmer over medium heat 10 minutes longer.
• Nestle fish fillets into the sauce, spooning some of the mixture on top of the fillets. Cover the pan and continue to simmer until fish is opaque and cooked through, about 10 minutes. Sprinkle with parsley and serve warm.

RED BEAN MASH (SOUTH BEACH DIET PHASE 1)

Steps:

• Mash recipe :.
• In medium saucepan, heat oil over medium heat. Add onion and garlic; cook, stirring, until fragant, about 7 minutes. Add beans, broth, and salt; bring to a simmer and cook for 5 minutes. Remove from pan and stir in cilantro and mash with a potato masher to a coarse puree. Add pepper to taste. Serve warm.
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• Cake recipe:.
• Form Bean mixture into 4 patties. In a large skillet, heat 2 T oil over medium heat. Add patties and cook until heated through, about 3 minutes per side.

MAPLE ALMOND FLAN (SOUTH BEACH DIET PHASE 1)

Steps:

• Heat the oven to 275. Spread almonds on baking sheet and toast, stirring once, until lightly golden brown, 8-10 minutes. Transfer almonds to a cutting board to cool. Roughly chop and set aside.
• Meanwhile, in a small saucepan, combine evaporated milk and fat free milk wand heat over medium-low heat until scalded but not boiling. Remove from heat and set aside.
• In a large bowl, whisk together egg substitute, sugar substitute and almond and vanilla extracts. Whisk in 1/2 cup of heated milk mixture, then whisk in remaining milk mixture.
• Divide flan into 4 6 ounce custard cups. Place cups in a baking pan and add enough hot water to come halfway up the cups. Bake until flan sets, about 25 minutes. Remove from oven, cool in pan, then chill in refrigerator 4 hours or overnight.
• Half an hour before serving, remove flans from refrigerator. Just before serving, run a knife along edge of cups, and invert flans onto individual plates. Drizzle each with 1 T syrup and sprinkle evenly with almonds.

OVEN ROASTED VEGETABLES (SOUTH BEACH)

Steps:

• Preheat oven to 450 degrees.
• Cut zucchini, summer squash, red pepper, yellow pepper and asparagus into bite-size pieces.
• Put all vegetables in a large roasting pan, and toss with the oil, salt and black pepper.
• Spread in a single layer.
• Roast for 30 minutes, stirring occasionally, until vegetables are lightly browned and tender.

MEXICAN JUMPING BEANS (SOUTH BEACH DIET-PHASE 1 FRIENDLY)

Steps:

• In a medium saucepan, sautee the pepper, onion and garlic in olive oil until crisp-tender.
• Add beans, water and seasoning; simmer on low to medium heat until thickened (about 10 minutes).
• Top with cheese upon serving.

CHUNKY VEGETABLE HASH (SOUTH BEACH DIET PHASE 1)

Steps:

• In a large skillet, heat oil over medium heat. Add onion, thyme, paprika, reduce heat to medium-low, and cook stirring occasionally, 7 minutes, or until onion is softened.
• Stir in salt, bell pepper, mushrooms, zucchini, and garlic. Cover and cook, stirring occasionally, 4 minutes longer. Remove from the heat and serve hash by itself or with a poached egg.