RECIPES
If you're following the South Beach Diet®, chances are you're eating a lot of delicious salads. Certainly, it's fine to dress your salad with a store-bought dressing, as long as you choose one that has no saturated or trans fat and has less than 3 grams of sugar per 2-tablespoon serving. On the other hand, it's so easy to whip up a basic vinaigrette, so why not make
fresh dressing from time to time? You can use it for other dishes, too, such as a marinade for fish, chicken, or vegetables. Once you've mastered the basic dressing, you can add a dollop of your own creativity by changing the flavor with a variety of ingredients. Here is the recipe for South Beach Diet® balsamic vinaigrette, along with some ideas for variations.
Balsamic Vinaigrette
1 cup extra-virgin olive oil
1/3 cup balsamic vinegar
2 teaspoons chopped fresh thyme
1/4 teaspoon salt
1/8 teaspoon white pepper
1 tablespoon chopped fresh basil
Combine the olive oil, vinegar, thyme, salt, pepper, and basil in a screw-top jar. Cover and shake.
Enjoy up to 2 tablespoons of salad dressing with a meal.
Variations:
The basic ratio for any vinaigrette is 1 part vinegar to 3 or 4 parts oil. Instead of balsamic vinegar, you can use any other type of vinegar (such as red wine or cider), or substitute lemon juice for some of the vinegar. Shallots and fresh herbs make nice additions, as does mustard. To ensure proper mixing of the ingredients, either shake well or mix with a wire whisk.
fresh dressing from time to time? You can use it for other dishes, too, such as a marinade for fish, chicken, or vegetables. Once you've mastered the basic dressing, you can add a dollop of your own creativity by changing the flavor with a variety of ingredients. Here is the recipe for South Beach Diet® balsamic vinaigrette, along with some ideas for variations.
Balsamic Vinaigrette
1 cup extra-virgin olive oil
1/3 cup balsamic vinegar
2 teaspoons chopped fresh thyme
1/4 teaspoon salt
1/8 teaspoon white pepper
1 tablespoon chopped fresh basil
Combine the olive oil, vinegar, thyme, salt, pepper, and basil in a screw-top jar. Cover and shake.
Enjoy up to 2 tablespoons of salad dressing with a meal.
Variations:
The basic ratio for any vinaigrette is 1 part vinegar to 3 or 4 parts oil. Instead of balsamic vinegar, you can use any other type of vinegar (such as red wine or cider), or substitute lemon juice for some of the vinegar. Shallots and fresh herbs make nice additions, as does mustard. To ensure proper mixing of the ingredients, either shake well or mix with a wire whisk.
posted by Team Bunny @ 1:01 PM
8 Comments:
At 4:45 PM,
Prettybusy said…
Grilled Salmon with Rosemary
Serves 2
Ingredients
1/2 pound salmon
1 teaspoon extra-virgin olive oil
1 teaspoon fresh lemon juice
1/8 teaspoon salt
Pinch freshly ground black pepper
1 clove garlic, minced
1 teaspoon fresh rosemary leaves, chopped, or 1/2 teaspoon dried, crushed
Fresh rosemary sprigs (optional)
Capers (optional)
Print this recipe
Get More Delicious Recipes
Gain exclusive access to our huge recipe database. Search by ingredient, print out shopping lists, and save favorites. Join Now >
Instructions
Cut the fish into 2 equal-size portions. Combine the olive oil, lemon juice, salt, pepper, garlic, and rosemary in a bowl. Brush the mixture onto the fish.
To grill, arrange the fish on a grill rack or use a grill basket sprayed with olive oil cooking spray. Grill over medium-hot coals until the fish flakes easily (allow 4–6 minutes per 1⁄2" of thickness). If the fish is more than 1" thick, gently turn it halfway through grilling.
To broil, spray the rack of a broiler pan with olive oil cooking spray and arrange the fish on it. Broil 4" from the heat for 4–6 minutes per 1⁄2" of thickness. If the fish is more than 1" thick, gently turn it halfway through broiling.
To serve, top the fish with capers, if using, and garnish with rosemary sprigs, if desired.
Nutritional Information:
231 calories
15 total fat (3 g sat)
67 mg cholesterol
1 g carbohydrate
23 g protein
0 g fiber
213 mg sodium
At 4:46 PM,
Prettybusy said…
Grilled Salmon with Rosemary
Serves 2
Ingredients
1/2 pound salmon
1 teaspoon extra-virgin olive oil
1 teaspoon fresh lemon juice
1/8 teaspoon salt
Pinch freshly ground black pepper
1 clove garlic, minced
1 teaspoon fresh rosemary leaves, chopped, or 1/2 teaspoon dried, crushed
Fresh rosemary sprigs (optional)
Capers (optional)
Print this recipe
Get More Delicious Recipes
Gain exclusive access to our huge recipe database. Search by ingredient, print out shopping lists, and save favorites. Join Now >
Instructions
Cut the fish into 2 equal-size portions. Combine the olive oil, lemon juice, salt, pepper, garlic, and rosemary in a bowl. Brush the mixture onto the fish.
To grill, arrange the fish on a grill rack or use a grill basket sprayed with olive oil cooking spray. Grill over medium-hot coals until the fish flakes easily (allow 4–6 minutes per 1⁄2" of thickness). If the fish is more than 1" thick, gently turn it halfway through grilling.
To broil, spray the rack of a broiler pan with olive oil cooking spray and arrange the fish on it. Broil 4" from the heat for 4–6 minutes per 1⁄2" of thickness. If the fish is more than 1" thick, gently turn it halfway through broiling.
To serve, top the fish with capers, if using, and garnish with rosemary sprigs, if desired.
Nutritional Information:
231 calories
15 total fat (3 g sat)
67 mg cholesterol
1 g carbohydrate
23 g protein
0 g fiber
213 mg sodium
At 6:22 PM,
Team Bunny said…
Barbecue Sauce
Description
This zesty sauce can be quickly made from scratch with a few basic pantry items. Store it in the refrigerator for up to one week.
Prep time: 10 minutes
Ingredients
1 (8-ounce) can tomato sauce
2 tablespoons white vinegar
2 teaspoons chopped fresh parsley
1 teaspoon Worcestershire sauce
1 teaspoon ground mustard
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
1/8 teaspoon garlic powder
Instructions
Combine tomato sauce, vinegar, parsley, Worcestershire sauce, mustard, salt, pepper, and garlic powder in a resealable plastic container. Refrigerate until ready to use.
Nutritional Information:
25 calories
0 g total fat (0 g sat)
5 g carbohydrate
1 g protein
1 g fiber
380 mg sodium
At 4:04 AM,
Team Bunny said…
Hi Bunny:
I got this recipe out of the Taste of Home magazine. (By the way, the lady that sent this in had to belong to WW). I made it tonite to bring to work for our receptionist who is having a birthday tomorrow. I changed it up a little bit with flavors. Here is the recipe:
Pineapple Orange Cake
Prep: 15 min
Bake: Approx 25 - 30 min. + chilling
1 pkg yellow cake mix
1 can (11oz) mandarin oranges, undrained
4 egg whites
1/2 cup unsweetened applesauce
Topping:
1 can (20 oz) crushed pineapple, undrained
1 pkg. (1oz) sugar free instant vanilla pudding mix
1 carton (8oz) reduced fat whipped topping
In a large bowl, beat cake mix, oranges, egg whites and applesauce on low speed for 2 minutes. Pour into a 13in x 9in x 2in baking dish coated with nonstick cooking spray.
Bake at 350 degrees for 25 - 30 minutes or until a toothpick inserted near the center comes out clean. Cool on a wire rack. In a bowl, combine pineapple and pudding mix. Fold in whipped topping just until blended. Spread over cake. Refrigerate for a least 1 hour before serving. Yield 15 servings.
Nutrition facts: 1 piece equals 231 calories, 5 g fat (3 g sat fat), 0 cholesterol, 310 mg sodium, 43 g carbohydrate, 1 g fiber, 3 g protein.
What I did different was I used a french vanilla cake mix. And for the applesauce I had to use the peach medley from Mott's Healthy Harvest as that was the only kind I had in the house. You know improvise. For the topping I used the Cheesecake flavor instead of the vanilla. I saved a few mandarin oranges and topped it off by placing them on top with a few cherries. Made it look pretty. I will let you know how it turned out. My co workers are either my best or worst critics. :) Rae
At 5:49 AM,
Team Bunny said…
Hey Lifetime Member!
Doesn't it feel great??
I was eating one of my favorite summer meals yesterday noon, and thought of you:
Poppy Seed Dressing
1 Point for whole recipe
3 T Splenda
3 T Fat Free Mayo
2 T Fat Free milk
1 T Poppy seeds
1 T white vinegar
Combine ingredients. Mix well. (I whisk)
Salad
10 oz. bag of romaine lettuce (I often use spinach)
1c. sliced strawberries
2 T toasted slivered almonds
This makes 2 servings for 2 pt. each. With Poppyseed Dressing, you have a 3 pt. salad. It's fills your eyes as well as your stomach. It's sweet, so you may want to cut down on the amount of Splenda as you are not as drawn to sweets as some of us.
The dressing is also wonderful over cooked cubes of chicken with pineapple chunks. Don't mix it the day before, though, as the vinegar makes the chicken break down and get mushy.
Happy maintaining!
Blanche
At 2:42 PM,
Anonymous said…
Hi Bunny:
Next time you have a sweet tooth, check out this recipe if you haven't already:
HG’s Snazzy Blueberry Scones
With a few sassy swaps like a low-fat baking mix and light vanilla soymilk, we've created a magical scone-y masterpiece that you can actually feel good about eating for breakfast...or anytime. Weeeee!
Ingredients:
2/3 cup uncooked oatmeal (not instant)
1/3 cup Bisquick Heart Smart Baking Mix
1/2 tsp. baking powder
1 tbsp. brown sugar
2 tsp. Smart Balance 37% Light Buttery Spread
1/3 cup light vanilla soymilk
3/4 cup blueberries
Directions:
Set oven to 400 degrees. Mix first 6 ingredients in a bowl. Fold in berries. Spray baking sheet with nonstick cooking spray and form 4 mounds of batter on sheet (leave room in between 'em -- they expand!). Bake for 10 minutes. Makes 4 large scones.
Serving Size: 1 scone
Calories: 130
Fat: 3g
Sodium: 195mg
Carbs: 24g
Fiber: 2.25g
Sugars: 7g
Protein: 3.5g
* 2 Points
Enjoy! Mary S, Liverpool
At 2:21 PM,
Anonymous said…
Hi All: Oatmeal-Raisin Coookies
These oatmeal-raisin cookies will keep in an airtight container for up to one week or in the freezer for up to one month.
Number of Servings: 20
Serving Size: 2 cookies
Ingredients
Name Measure Weight
all-purpose flour 1 cup ---
baking powder 1/2 tsp ---
baking soda 1/2 tsp ---
cinnamon 3/4 tsp ---
salt 1/4 tsp ---
stick margarine 5 tbsp ---
granulated sugar 1/4 cup ---
firmly-packed light brown sugar 1/4 cup ---
egg 1 ---
low-fat (1%) milk 1/4 cup ---
pure vanilla extract 1 tsp ---
quick-cooking oats 2 1/4 cups ---
seedless raisins 1/3 cup ---
Preparation Instructions
1. Preheat the oven to 375 degrees F. Line a baking sheet with parchment paper or spray with nonstick cooking spray.
2. In a small bowl, whisk together the flour, baking powder, baking soda, cinnamon, and salt. Set aside.
3. In a medium bowl, with an electric mixer on medium speed, beat the margarine until creamy, 2 minutes. Gradually blend in the sugars. Add the egg and continue beating until smooth, 1 minute. Beat in the milk and vanilla until smooth. Add the flour mixture to the margarine mixture in thirds, and blend until smooth, 2 minutes. Stir in the oats and raisins.
4. Drop the dough by teaspoonfuls onto the prepared baking sheet. Bake until lightly browned, about 7-9 minutes. With a spatula, remove the cookies to a rack and cool completely.
Exchanges Per Serving
1 Carbohydrate
1 Fat
Nutrition Information:
Amount per serving:
Calories 115
Calories from Fat 34
Total Fat 4 g
Saturated Fat 1 g
Cholesterol 11 mg
Sodium 109 mg
Total Carbohydrate 18 g
Dietary Fiber 1 g
Sugars 7 g
Protein 3 g
Reproduced with permission from "ADA Cookbooks"
© American Diabetes Association ®
At 2:57 PM,
Anonymous said…
Potato Cheese Soup
POINTS® Value | 3
Servings | 6
Preparation Time | 18 min
Cooking Time | 30 min
Level of Difficulty | Easy
Ingredients
1 sprays cooking spray
1 medium onion(s), chopped
2 medium carrot(s), coarsely grated
3/4 tsp table salt
1/2 tsp black pepper
1/2 tsp paprika
1/2 tsp dry mustard
1 pound potato(es), cut into 1/2-inch cubes (use small red potatoes)
29 oz vegetable broth
1/2 cup fat-free creamer, such as fat-free 1/2 and 1/2
8 oz low-fat cheddar or colby cheese
Instructions
Coat a nonstick medium pot with cooking spray and set over medium heat. Cook onions until they just begin to color, about 5 minutes. Add carrots, salt, pepper, paprika and mustard, stirring to mix; cook until carrots begin to soften, about 2 minutes.
Add potatoes, broth and half-and-half. Increase heat and bring to a boil, then reduce heat to simmer. Cook until potatoes are tender, about 20 minutes. Add cheese and stir to melt; puree in batches in a blender. Yields about 1 heaping cup per serving.
Flavor Booster: Thyme and potatoes are a delicious combination. Add 1/4 teaspoon crushed, dried thyme with the seasonings. Garnish each serving with 1 teaspoon fresh minced chives.
Post a Comment
<< Home