South Beach Diet Recipes

south beach diet recipes

Chicken Breasts with Tarragon Cream Sauce - South Beach Diet Recipe (Phase 1)

4 boneless, skinless chicken breast halves (about 2 pounds)
1 tablespoon butter
1 tablespoon olive oil
1/2 cup light or fat free cream
1 tablespoon Dijon mustard
2 teaspoons chopped fresh tarragon or 3/4 teaspoon dried
Salt
Pepper

1. Sprinkle chicken with salt and pepper. In a large skillet over medium heat, melt butter with oil. Brown chicken breasts on both sides. Reduce heat and cook, covered, 15
2. minutes, just until chicken is cooked through. Transfer chicken to a serving platter; tent with foil to keep warm.
3. Add cream to skillet; scraping up brown bits. Stir in mustard and tarragon. Cook over medium heat, stirring constantly, 5 minutes until sauce thickens slightly. Season to taste with salt and pepper. Pour sauce over chicken.

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south beach diet recipes

Mongolian Beef - South Beach Diet Recipe (Phase 2)

3/4 pound boneless tender beef steak
3 Tablespoons cornstarch (divided)
4 Tablespoons low-sugar teriyaki sauce, divided
1 tablespoon dry sherry
1 clove garlic, minced
1 cup water
1 teaspoon distilled white vinegar
1/4 - 1/2 teaspoon crushed red pepper
2 tablespoons canola oil, divided
1 bunch green onions, cut into 1 " pieces
1 bell pepper, chunked (any color)

Cut beef across grain into strips, then into 1 1/2 " squares. Combine 2 T cornstarch, 1 T teriyaki sauce, sherry and garlic in medium bowl, stir into beef, and let stand for 30 minutes. Combine water, remaining 1 T cornstarch, 3 T teriyaki sauce, vinegar, and red pepper flakes and set aside.Heat 1 T of oil in a hot wok or large skillet over high heat. Add beef and stir fry for a couple of minutes until no longer pink. Remove from heat.Heat remaining 1 T oil in same pan. Add green pepper and other vegetables, reserving mushrooms and onions until the very end. Stir fry these for 4 - 5 minutes. Add beef, teriyaki sauce mixture, mushrooms and onions and cook while stirring until sauce thickens and boils.

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south beach diet recipes

Roast Beef Wrap (Phase 3)

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

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