|
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.
Disclaimer - Information is
designed for educational purposes only and is not
engaged in rendering medical advice or professional
services. Any medical decisions should be made in
conjunction with your physician. We will not be
liable for any complications, injuries or other
medical accidents arising from or in connection
with, the use of or reliance upon any information
on the web.
As a nonprofit organization, a
purchase of books through Menstuff helps continue
our work to end men's isolation. So, wherever you
find a book you would like to purchase, click on
the words "Buy this book". Or when you want
to see other books on the issue that we might not
be aware of, click on the "amazon.com" box
at the end of that issue.
Menstuff®
Directory
Menstuff® is a registered trademark of The
National Men's Resource Center™
©1996-2023, The National Men's Resource
Center
|
