EGGS FRIJOLES (SOUTH BEACH DIET PHASE 2)
from newest book. Haven't tried. Chock full of protein, this South of the Border egg and bean dish makes for a healthy, satisfying, and delicious wake up meal.
Provided by Lizzie Rodriquez
Categories Breakfast
Time 30m
Yield 4 serving(s)
Number Of Ingredients 9
Steps:
- In a large nonstick skillet, heat 1 T oil over medium heat. Add onion, garlic, and oregano; cook, stirring occasionally, until onion is softened, about 7 minutes.
- Add beans and cayenne. Simmer, stirring occasionally until beans are warmed through and flavorful, 10-12 minutes. Cover and keep warm.
- While beans are cooking, warm tortillas according to package instructions.
- Five minutes before the beans are done, in a medium nonstick skillet, heat remaining oil over medium heat. Add eggs and scramble, just until cooked, 3 to 5 minutes; remove from heat.
- Divide beans among tortillas and top with eggs and salsa. Roll up to serve.
Nutrition Facts : Calories 250.9, Fat 12.6, SaturatedFat 2.9, Cholesterol 211.5, Sodium 651, Carbohydrate 24.9, Fiber 2.9, Sugar 4.6, Protein 10.3
CHICKEN AND LENTIL STEW (SOUTH BEACH DIET PHASE 2)
From most recent book. Haven't tried. This hearty, quick cooking stew tastes as if it had been simmered for hours. Double the recipe, it freezes beautifully.
Provided by Lizzie Rodriquez
Categories Stew
Time 40m
Yield 6 1 cup servings, 6 serving(s)
Number Of Ingredients 13
Steps:
- In a medium saucepan, heat oil over medium heat. Add onion, garlic, basil, oregano, pepper, and a pinch of salt; reduce heat to medium-low and cook, stirrring occasionally, 4 minutes.
- Stir in tomato paste and cook 3 minutes longer.
- Stir in chicken breasts and cook for 1 minute. Add lentils, tomatoes, and their juices, and broth. Bring to a gentle simmer, reduce heat to low, cover and cook until chicken is cooked through, 7 to 10 minutes.
- Stir in spinach, cover, and cook 1 minute longer or until spinach wilts. Season with salt and pepper to taste and serve warm.
BAKED SWEET POTATO CHIPS (SOUTH BEACH DIET PHASE 2)
from most recent book. Haven't tried. These healthy low fat chips get pizzaz with the addition of the Italian seasoning. For "hot" chips, try cajun seasoning or add mined garlic.
Provided by Lizzie Rodriquez
Categories Potato
Time 27m
Yield 4 serving(s)
Number Of Ingredients 5
Steps:
- Heat oven to 400.
- In a large bowl, toss potatoes with oil and seasonings. Spread in a single layer on two large baking sheets and bake for 10 mintues.
- With a spatula, turn slices over and continue baking until chips are golden, about 7 minutes longer.
Nutrition Facts : Calories 75.8, Fat 2.3, SaturatedFat 0.3, Sodium 35.8, Carbohydrate 13.1, Fiber 1.9, Sugar 2.7, Protein 1
EGGS N' FRIES
I just don't like eating plain eggs, so when I got this recipe from my grandmother it immediately became my favorite breakfast food.
Provided by Chelsea Goldman
Categories 100+ Breakfast and Brunch Recipes Potatoes
Time 15m
Yield 1
Number Of Ingredients 4
Steps:
- Melt butter in a skillet over medium heat. Cook and stir French fries in hot butter until browned and hot, 3 to 5 minutes. Add eggs and season with salt and black pepper; cook and stir until eggs are scrambled and set, 3 to 5 minutes.
Nutrition Facts : Calories 212.3 calories, Carbohydrate 6.4 g, Cholesterol 382.8 mg, Fat 15.1 g, Fiber 0.4 g, Protein 13.1 g, SaturatedFat 5.9 g, Sodium 399.4 mg, Sugar 0.8 g
ASIAN CHICKEN NOODLE SOUP (SOUTH BEACH DIET PHASE 2)
Make and share this Asian Chicken Noodle Soup (South Beach Diet Phase 2) recipe from Food.com.
Provided by Lizzie Rodriquez
Categories Clear Soup
Time 40m
Yield 4 serving(s)
Number Of Ingredients 12
Steps:
- In a large saucepan, heat oil over medium heat. Add scallions, celery, and garlic; cook, stirring occasionally until softened. About 7 minutes.
- Stir in chicken breasts, Napa cabbage, and salt. Add broth, bring to a simmer and cook for 5 minutes.
- Increase heat and bring to a low boil, then add soba noodles. Cook until tender, about 5 minutes. Stir in soy sauce, sesame oil, and chile-cgarlic paste. Serve hot.
Nutrition Facts : Calories 365.3, Fat 12.6, SaturatedFat 2.2, Cholesterol 65.8, Sodium 599.9, Carbohydrate 28.4, Fiber 1.1, Sugar 1.6, Protein 37.4
SHRIMP AND SCALLOP SAUTES (SOUTH BEACH DIET PHASE 2)
From most recent book. Haven't tried. This superuick dinner entree is great anytime of the year. For a change of pace, try cilantro, oregano, basil, or thyme in place of the parsley. Serve with wilted greens or over brown rice.
Provided by Lizzie Rodriquez
Categories Very Low Carbs
Time 15m
Yield 4 serving(s)
Number Of Ingredients 9
Steps:
- In a large bowl, combine the scallops, shrimp, garlic, and a pinch of salt and pepper; toss unti well coated.
- In a large skillet, heat oil over medium high heat. Add seafood mixture and cook, stirring frequently until shrimp turns pink and scallops are cooked through, 3 to 4 minutes.
- Transfer to a large serving bowl, add lemon juice and zest and stir well. Sprinkle with parsley and serve warm.
Nutrition Facts : Calories 193.8, Fat 5, SaturatedFat 0.8, Cholesterol 193.8, Sodium 328.6, Carbohydrate 3.2, Fiber 0.2, Sugar 0.1, Protein 32.3
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