Red Bean Mash South Beach Diet Phase 1 Recipes

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.
• ---------.
• 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.

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.

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.

CALIFORNIA ROLL UP (SOUTH BEACH DIET PHASE 1)

Steps:

• Top each lettuce leaf with turkey and ham, 1 slice tomato, 1 slice avocado, 1 t lime juice, a few leavevs of arugula or watercress and 1 Ranch dressing.
• Roll up leaves, secure with toothpicks.

EGGPLANT OMELET (SOUTH BEACH PHASE 1)

Steps:

• EGGPLANT: Slice in 1/2 inch (1 cm) pieces and sprinkle with salt. Leave for 15 minutes. Dry with kitchen paper.
• Melt butter or margarine or olive oil in a frying pan. Fry the eggplants on both sides. Reduce heat.
• Mix eggs with cream (or milk) and season with nutmeg, salt and pepper.
• Pour egg mixture to the eggplants and cook covered until done.