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Yes, you can lose weight by eating these
delicious dishes with the South Beach Diet
Phase 1: Roasted Veggies & Ricotta
Crème
Oven-Roasted Vegetables
1 med zucchini, cut into bite-size pieces
1 med summer squash, cut into bite-size pieces
1 med red bell pepper, cut into bite-size
pieces
1 med yellow bell pepper, cut into bite-size
pieces
1 lb fresh asparagus, cut into bite-size
pieces
1 red onion, chopped
3 Tbsp extra virgin olive oil
1 tsp salt
½ tsp black pepper
1. Preheat the oven to 450°F. Place the
zucchini, squash, bell peppers, asparagus, and
onion in a large roasting pan, and toss with the
oil, salt, and black pepper. Spread in a single
layer.
2. Roast for 30 minutes, stirring occasionally,
until the vegetables are lightly browned and
tender.
Makes 4 servings
Per Serving: 170 cal, 5 g pro, 15 g carb, 11 g
fat, 2 g sat. fat, 0 mg chol, 5 g fiber, 586 mg
sodium
Lemon Peel Ricotta
Crème
½ c part-skim ricotta cheese
¼ tsp grated lemon peel
¼ tsp vanilla extract
1 pkg sugar substitute
Mix together the ricotta, lemon peel, vanilla
extract, and sugar substitute. Serve chilled.
Makes 1 serving
Per Serving: 178 cal, 14 g pro, 7 g carb, 10 g
fat, 6 g sat. fat, 38 mg chol, 0 g fiber, 155 mg
sodium
Phase 2: Couscous Chicken & Meat Loaf
Lemon Couscous Chicken
1¼ c water
1 Tbsp extra virgin olive oil
2 c broccoli florets
1 pkg Near East Roasted Garlic & Olive Oil
Couscous mix
1½ c chopped cooked chicken
Juice of 1 lemon (about 3 Tbsp)
¼ tsp lemon peel
1. In a large skillet, bring the water, oil,
broccoli, and contents of the spice sack from the
couscous mix to a boil. Stir in the couscous,
chicken, lemon juice, and lemon peel.
2. Remove from the heat. Cover, and let stand
for 5 minutes. Fluff lightly with a fork. Chill
well, and serve cold.
Makes 4 servings
Per Serving: 311 cal, 24 g pro, 39 g carb, 7 g
fat, 1 g sat. fat, 45 mg chol, 3 g fiber, 476 mg
sodium
Meat Loaf
1 can (6 oz) no-salt-added tomato paste
½ c dry red wine
½ c water
1 clove garlic, minced
½ tsp dried basil leaves
¼ tsp dried oregano
¼ tsp salt
1 lb ground turkey breast
1 c oatmeal
¼ c liquid egg substitute
½ c shredded zucchini
1. Preheat the oven to 350°F. Combine the
tomato paste, wine, water, garlic, basil, oregano,
and salt in a small saucepan. Bring to a boil, and
reduce the heat to low. Simmer, uncovered, for 15
minutes. Set aside.
2. Combine the turkey, oatmeal, egg substitute,
zucchini, and ½ cup of the tomato mixture in a
large bowl. Mix well. Shape into a loaf, and place
in an ungreased 8" x 4" loaf pan. Bake for 45
minutes. Discard any drippings. Pour ½ cup of
the remaining tomato mixture over the top of the
loaf. Bake for 15 minutes longer. Remove to a
serving platter. Cool for 10 minutes before
slicing. Serve the remaining tomato sauce on the
side.
Makes 8 servings
Per Serving: 188 cal, 12 g pro, 12 g carb, 10 g
fat, 3 g sat. fat, 39 mg chol, 2 g fiber, 244 mg
sodium
Phase 3: Roast Beef Wrap &
Apricots
Roast Beef Wrap
1¼ c reduced-fat cream cheese
4 flour tortillas (9"-10")
½ red onion, sliced
4 spinach leaves
8 oz roast beef, sliced
For each wrap, spread a small amount of the
cream cheese over the surface of a tortilla. Layer
the onion, spinach, and roast beef on top. Roll,
and fold.
Makes 4 servings
Per Serving: 300 cal, 13 g pro, 42 g carb, 9 g
fat, 3 g sat. fat, 21 mg chol, 3 g fiber, 659 mg
sodium
Chocolate Dipped Apricots
2 oz bittersweet chocolate
24 dried apricots
1 Tbsp chopped pistachios
Microwave the chocolate on high for 2 minutes,
stirring halfway through until completely melted.
Dip the apricots halfway into the chocolate. Let
the excess drip off. Place the apricots onto wax
paper. Sprinkle the pistachios over the
chocolate-covered portions, and place them in the
refrigerator until the chocolate is set.
Makes 8 servings
Per Serving: 99 cal, 1 g pro, 17 g carb, 3 g
fat, 2 g sat. fat, 0 mg chol, 2 g fiber, 1 mg
sodium
© 2003 Arthur Agaston, M.D.
Source: The above is an excerpt
from the book The
South Beach Diet: The Delicious, Doctor-Designed,
Foolproof Plan for Fast and Healthy Weight
Loss By Arthur Agatston,
M.D. (Published by Rodale Inc. $24.95US/$34.95CAN;
ISBN: 1-57954-646-3). Arthur Agatston, M.D., is a
cardiologist who has served on committees of the
American Society of Echocardiology, the American
College of Cardiology, and the Society of
Artherosclerosis Imaging, where he is a member of
the founding board of directors. He lives in Miami
Beach with his wife, Sari, and their two children.
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