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Salads

A couple of gourmet salads

3/2/2007 meps 0

Green leaf, pear, and goat cheese salad 1/3 C chopped walnuts, toasted 1 head green leaf lettuce, torn into bite-sized pieces 1/2 ripe pear, cored and sliced 3 oz crumbled goat cheese Toss ingredients with […]

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Meps original

Andalusian olive soup

10/30/2006 meps 0

A caveat: This is not an authentic Andalusian recipe. But it needed a catchy name. And when I served it to my friend, John, he said it reminds him of the food he ate in […]

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Meat

Baked lemon-cinnamon chicken

8/21/2007 meps 0

8 large chicken thighs (bone-in, skin on) Salt and pepper 1 t cinnamon 1 t cumin powder 1 t Hungarian paprika 1/4 C fresh lemon juice (this is about 2 large lemons) Grated rind of […]

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Seafood

Balsamic glazed salmon fillets

3/2/2007 meps 0

4 6-oz salmon fillets 1 C balsamic vinegar 2 t olive oil 1 t lemon juice Salt and pepper Place the salmon in an ovenproof baking dish and sprinkle with salt and pepper. Bake for […]

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South Beach

Barley and Mushrooms

12/5/2006 meps 0

1/2 oz dried porcini mushrooms 1 C hot water 3 T olive oil 4 cloves garlic, minced 6 oz portobello mushroom caps, chopped 1 bunch scallions, diced 2 13-oz cans vegetable broth 1 C pearl […]

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Breakfast

Basque Piperade

12/25/2006 meps 0

Basque piperade is a delicious egg dish, a specialty of the region of France that borders Spain. Because of the proximity of the two countries, many recipes of the region show a Spanish influence. 1/2 […]

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Salads

Bermuda Salad

10/10/2006 meps 0

We served this at our wedding in 1991. This version serves 6. 1-1/2 lbs green beans 1-1/2 C thinly-sliced red onions 2 C grated Colby cheese Marinade: 3/4 C olive oil 3/4 C wine vinegar […]

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Pressure cooker

Black and white bean soup

11/29/2006 meps 0

If you have two pressure cookers, as I do, this recipe is a snap. But you can also use two pots and simmer it a lot longer, or make it in one pressure cooker, serially. […]

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Indian

Bombay-Style Chicken

12/5/2006 meps 0

1 C yogurt 1 t curry powder 1 t cardamom 1 t paprika 1 t dried cilantro 1-1/2 lbs chicken breast Salt and pepper Stir together the yogurt, curry powder, cardamom, paprika, and cilantro. Place […]

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Dips

Caponata

11/7/2006 meps 0

1 large eggplant 2 T olive oil 3 cloves garlic, minced 1 medium onion, diced 1/2-1 t salt 3 T tomato paste 1/4 C red wine vinegar (you can also use a mixture of cider […]

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Sauces

Chermoula

3/2/2007 meps 0

1 bunch cilantro or parsley, or a mixture of the two 4 cloves garlic 2 t cumin 1/4 t red pepper flakes 1/4 C olive oil 1/4 C lemon juice In a food processor, chop […]

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Meat

Chicken Capri

12/5/2006 meps 0

1 C lowfat ricotta cheese 1/2 t oregano 1/4 t salt 1/4 t pepper 4 boneless chicken breast halves 1/2 t garlic powder 2 T olive oil 1 C crushed tomatoes 4 slices mozzarella cheese […]

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Meat

Chicken Mole

12/5/2006 meps 0

This originally came from a South Beach cookbook, and it’s hard to believe it’s diet food. We’ve substituted pork chops for the chicken occasionally, and I documented the vegetarian version with a much better name: […]

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Salads

Chicken tahini salad

3/2/2007 meps 0

Dressing: Whisk together 6 oz plain yogurt 1/4 C tahini 3 T lemon juice Dash salt and pepper Salad: 4 oz snow peas, cut in half 3/4 lb green or napa cabbage, finely shredded 1-1/2 […]

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Asian

Coconut-Tamarind Chicken

11/21/2006 meps 0

This is based on a recipe from Bali for chicken braised in coconut milk. 1 T olive oil 4 chicken breasts, cut into strips 1 onion, chopped 4 cloves garlic, minced 1 t grated fresh […]

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Meat

Creamy Chicken Paprikash

12/5/2006 meps 0

This is like a chicken version of beef stroganoff. 8 oz whole wheat linguine 4 boneless chicken breasts, cut into bite-sized pieces 1/2 t salt 1/4 t pepper 2 t oil 1 large onion, chopped […]

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Meps original

Crunchy Cottage Cheese Veggie Salad

12/6/2005 meps 0

Too often, cottage cheese is served plain, a bland, boring food. But I fell in love with the stuff after I discovered Mollie Katzen’s “March Hare,” in her Moosewood Cookbook. Here, it’s full of crunch […]

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Seafood

Easy Shrimp Creole

12/5/2006 meps 0

2 strips low-fat bacon or Canadian bacon 1 onion, diced 1/2 green bell pepper, seeded and diced 1 stalk celery, chopped 1 clove garlic, minced 14-oz can diced tomatoes 1 bay leaf 1/2 t pepper […]

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Seafood

Fish Stew for Two

7/14/2004 meps 0

This would be good with shrimp or scallops, too 2 T olive oil 1 small green pepper, diced 1 small onion, diced 1 large clove garlic, minced 14-oz stewed tomatoes 1 T tomato paste 1-1/2 […]

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Ethnic

Gazpacho

7/14/2004 meps 0

From Jeannie (formerly) Schulte. This is kind of like a liquid salad. I find it hard to stop eating it. (serves 5) 1 large cucumber 1 large red pepper 1 large tomato 1/2 small red […]

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Desserts

Grasshopper ricotta cheese dessert

9/17/2007 meps 0

A South Beach-friendly recipe. 1 C nonfat ricotta 3 T cocoa powder 1/2 t peppermint extract Artificial sweetener to taste Combine all ingredients. Makes two servings.

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Salads

Greek salad

7/14/2004 meps 0

3-4 tomatoes 2 med cukes 1 head lettuce, finely cut 1 onion, thinly sliced 7 oz feta 1 green pepper, sliced thinly 2-3 T vinegar, 3-4 T olive oil, 5 oz black olives, 2 T […]

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Meps original

Greek tuna over zucchini strip “pasta”

11/12/2006 meps 0

This came about because I needed a South Beach-acceptable substitute for pasta, which I was craving. In this recipe, the zucchini takes the place of pasta. The only problem is that unlike pasta, the zucchini […]

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Breakfast

How to cook amaranth

2/21/2007 meps 0

Barry shuffled out to the kitchen in his bathrobe and peered into the just-opened pressure cooker. “What’s that?” he asked. “It’s amaranth,” I replied, stirring a little salt into the light brown porridge. “I thought […]

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Appetizers

Kale Snacks

3/30/2006 meps 0

I have made a triple batch of this, and still had it disappear in 10 minutes. It’s a little labor-intensive, but it serves as a wonderful alternative when you’re craving potato chips. 1 large bunch […]

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Asian

Kelaguen manok (Guam chicken lemon salad)

7/14/2004 meps 0

This is arguably the best recipe on this whole website, and possibly the simplest! 1 whole chicken, cooked, cooled, and deboned* 1/2 C finely chopped red onion 4-6 lemons, juiced 1/2 t dried red pepper […]

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Appetizers

Korean-style greens

3/6/2011 meps 0

1 T cooking oil 1 lb spinach or other fresh greens (chard, radish greens, kale, or mustard greens all work), washed and dried with a towel (I like to chop the stems and include them, […]

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Meat

Oven-Fried Chicken with Almonds

12/5/2006 meps 0

1 C whole wheat bread crumbs 1/4 C grated Parmesan cheese 1/4 C finely chopped almonds 2 T chopped parsley 1 clove garlic, crushed 1 t salt 1/4 t thyme Pinch of black pepper 1/4 […]

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Salads

Palm heart and parmesan salad

8/8/2006 meps 0

Serves 4 14-oz can palm hearts, drained 2 medium tomatoes, seeded and diced 3 cloves garlic, pressed (or grated using a Microplane grater) 2 green onions, diced finely 2 T olive oil 2T fresh basil, […]

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Middle Eastern

Peanut Salad from Sudan

5/6/2006 meps 0

2 C unsalted peanuts, ground as fine as cornmeal 1/4 C water 2 diced tomatoes 1 onion, diced 1/4 C olive oil Pinch cayenne Juice of 1 lemon Salt Add the water to the ground […]

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Salad dressings

Poppy Seed Dressing (no sugar)

11/29/2006 meps 0

1/2 C plain yogurt 2 T orange juice 2 t poppy seeds, toasted in a dry skillet for a couple of minutes 1/2 t cider vinegar Dash of black pepper Whisk all ingredients together in […]

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Meat

Pork in Mole Sauce

11/21/2006 meps 0

2 lbs pork chops, cut into cubes or strips Salt and pepper 1 T olive oil 1 onion, chopped 1 green pepper, seeded and chopped 4 cloves garlic, minced 2 T chili powder 1/2 t […]

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Dips

Roasted Pepper Cream

11/29/2006 meps 0

My favorite thing to do with roasted red peppers is my friend Will’s Romesco Sauce. But that one is just too rich for everyday use, so I was glad to find this simple roasted pepper […]

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Breakfast

Scrambled eggs with tomatillos

3/2/2007 meps 0

This is based on the “Spicy Tomatillo Scramble” from the South Beach Diet Quick and Easy Cookbook. 3 t oil 2 medium tomatilloes, paper husk removed and pulp diced 1 small onion, diced 4 eggs, […]

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Meat

Sesame Baked Chicken

12/5/2006 meps 0

1 egg, lightly beaten 2 T vegetable oil 1 t toasted sesame oil 1 T water 1 T soy sauce 1/2 t salt 1/4 t pepper 2 T oat bran 1/4 C sesame seeds 1-1/2 […]

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Equivalents and substitutions

South Beach Substitutions

11/13/2006 meps 0

These are a few of the tricks I came up with when cooking South Beach-appropriate food. For a crispy coating on chicken, use ground nuts instead of breadcrumbs. See: Walnut-crusted chicken For recipes that call […]

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Meat

Stovetop Artichoke Chicken

12/5/2006 meps 0

4 T extra virgin olive oil 4 boneless chicken breast halves, pounded to 1/2-inch thickness 16-oz bag frozen small whole onions 13-oz can chicken broth 1 T balsamic vinegar Salt and pepper 10-oz package frozen […]

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Dips

Toasted pecan and white bean dip

2/2/2007 meps 1

I was out of ingredients to make hummus, but craving something similar. So I invented this and was amazed at the rich, complex flavor. 15-oz can white beans, drained and rinsed 1/2 C pecan halves […]

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Meps original

Tofu Cacciatore

11/29/2006 meps 0

This is based on a recipe in the South Beach Diet Cookbook, but as usual, I’ve made substantial modifications. Still, I wanted to keep the original clever name — cacciatore means “hunter-style,” but there’s no […]

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Salads

Tuna and snow pea salad

3/2/2007 meps 0

This is similar to the Fresh Tuna Salad with Simple Lemon Dijon found in the South Beach Diet Quick and Easy Cookbook, but I’ve substituted snow peas for the green peas. 2 T lemon juice […]

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Appetizers

Turkey Swedish meatballs

3/2/2007 meps 0

3/4 t salt 1/2 t allspice 1/4 t black pepper 1 lb ground turkey breast 1 T olive oil 3/4 C chicken broth 3 T sour cream (lowfat) 2 T chopped parsley Mix together the […]

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Favorites

Walnut crusted chicken

9/7/2006 meps 0

This is a South Beach “Phase One” appropriate recipe that takes inspiration from Saudi Arabian Chicken with Walnuts. We were amazed at how juicy and tender the chicken pieces were. 1 C walnuts (either whole […]

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5/2 fasting diet

Zucchini-Kidney Soup with Tomatoes

2/21/2014 meps 0

This has a wonderful blend of flavors, and it’s only 600 calories for the entire pot. It’s a filling lunch or a perfect dinner for two people on a diet. 3 T bacon bits 1 […]