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March 25, 2007

Speedy Fajita Salad

1 Tbsp prepared taco seasoning
10-12 oz cooked roast beef, thinly sliced
2 tsp extra-virgin olive oil, divided
1/2 large red bell pepper, thinly sliced
4 cups chopped romaine lettuce
1 cup chopped beefsteak tomatoes
1/4-1/2 cup diced red onion
3 Tbsp fresh lime juice
1/4 cup chopped fresh cilantro or Italian parsley leaves
1/4 cup shredded reduced-fat Monterey Jack cheese

In medium bowl, combine taco seasoning and beef slices, toss to coat.

Warm 1 teaspoon of the oil in large nonstick skillet over medium-low heat. Add pepper slices; cook 4 minutes, until softened and lightly charred, stirring often. Add beef slices; cook to warm through, stirring.

Chop lettuce, tomatoes, and onion; place in large serving bowl. Toss with remaining 2 teaspoons olive oil and lime juice. Top salad with warm beef/pepper mixture. Sprinkle with cheese and cilantro. Serve immediately (with tortillas, if Phase 2 or 3).

Nutritional Information: 270 calories, 11 total fat (3.5 g sat), 70 mg cholesterol, 12 g carbohydrate, 28 g protein, 3 g fiber, 270 mg sodium

March 21, 2007

Broiled Salmon with Creamy Lemon Sauce

1 Tbsp extra-virgin olive oil
1 clove garlic
1/4 cup lemon juice
2 Tbsp capers
1 tsp lemon-pepper seasoning
1/2 cup fat-free sour cream
1 1/2 pounds salmon fillet

Preheat the oven to 350° F. Coat a baking sheet with cooking spray.

Heat the oil in a small saucepan over medium heat. Add the garlic and cook for 1 minute. Reduce heat to low. Stir in the lemon juice, capers, and lemon-pepper and cook for 5 minutes. Add the sour cream and cook for 5 minutes or until heated through.

Meanwhile, place the salmon on the prepared baking sheet. Bake for 20 minutes, or until the fish is just opaque. Serve with the sauce.

Allowed on all phases of South Beach Diet.

Makes 4 servings: 368 calories 22g fat 35g protein 5g carbs 383mg sodium

Broccoli Oriental

2 lbs fresh broccoli, trimmed and chopped bite-size
1-2 cloves garlic, minced
1 green or red pepper, sliced thinly
1 onion, sliced
4 Tbsp light soy sauce
1/2 tsp salt
dash of pepper
1 Tbsp sesame seeds, optional

Combine all but sesame seeds in crockpot. Cook on low 4-6 hours. Garnish with seeds.

Serve over brown rice.

Broccoli with Roasted Red Peppers

5 cups broccoli florets
1 clove garlic, minced
1 Tbsp butter
1/4 cup diced roasted red pepper
1 Tbsp minced fresh parsley
1/2 tsp salt
1/8 tsp pepper

Place broccoli in a steamer basket. Place in a saucepan over 1 in. of water; bring to a boil. Cover and steam for 5-8 minutes or until crisp-tender.

Meanwhile, in a nonstick skillet, saute garlic in butter. stir in the red peppers, parsley, salt and pepper. Transfer broccoli to a large bowl; add red pepper mixture and toss to coat.

Roasted Broccoli with Garlic

1 bunch broccoli, about 1 1/2 pounds, cut into bite sized flowerets
3 Tbsp extra virgin olive oil
6-8 cloves fresh garlic
salt and fresh ground black pepper to taste

Preheat oven to 450° F. Cut broccoli into bite sized pieces, and peel and slice stems if large. Slice garlic cloves, and cut slices in half. Toss broccoli with olive oil, garlic, salt, and pepper, then spread on a baking sheet. Roast until broccoli is bright green and edges are starting to brown slightly, 20-30 minutes. Serve hot.

March 15, 2007

Rigatoni With Turkey Sausage and Mozzarella

Prep time: 5 minutes
Start to finish: 20 minutes

8 oz spelt or whole-wheat rigatoni or penne
3/4 lb reduced-fat sweet or hot Italian turkey sausages
3 cups low-sugar pasta sauce
4 oz shredded, part-skim mozzarella cheese (1 cup)
1/2 cup chopped fresh basil
Salt and freshly ground black pepper

Cook pasta according to package directions. Drain and set aside. While pasta is cooking, heat a large nonstick skillet over medium heat. Add sausages and cook, turning often, until no longer pink inside, about 15 minutes. Transfer to a cutting board and slice diagonally into 1/4-inch-thick pieces. Heat pasta sauce over medium heat until hot. Place pasta, sausage, sauce, cheese, and basil in a large bowl and toss to combine. Season with salt and pepper and serve hot.

Allowed on South Beach Phases 2 and 3.

Serves 4. Per 2-cup serving: 460 calories, 16 total fat (5 g sat), 42 g carbohydrate, 33 g protein, 10 g fiber, 1030 mg sodium


March 7, 2007

Coconut Chicken

1 Tbsp extra-virgin olive oil
1/2 pound chicken breast tenders
1/2 Tbsp chicken broth
1/2 medium onion, chopped
1 clove garlic, minced
3/8 tsp dried cilantro
1/2 tsp grated fresh ginger
1/2 tsp finely grated lemon peel
1/16 tsp ground cumin
1/2 pinch of ground turmeric
1/2 cup light coconut milk (no sugar added)
1 Tbsp macadamia nuts, finely ground
1/2 tsp sugar substitute
1/8 tsp ground red pepper
1/2 Tbsp tamarind paste (available in Indian and specialty food markets)
1 tsp water
Scallion, chopped (for garnish)

Heat the oil in a large skillet over medium-high heat. Add the chicken and cook for 5 minutes per side, or until browned and no longer pink in the center. Remove the chicken to a plate and set aside.

Heat the broth in the same skillet. Add the onion, garlic, cilantro, ginger, lemon peel, cumin, and turmeric; cook for 5 minutes (or until the onion is tender but not browned). Stir in the coconut milk, nuts, sugar substitute, and red pepper. Return the chicken to the skillet, cover, and simmer for 10 minutes (or until the chicken is cooked through).

Remove the chicken to a plate and keep warm. Do not discard the sauce in the pan.

In a small bowl, combine the tamarind paste and water. Stir into the sauce in the skillet and gently boil until thickened and the mixture measures about 1/2 cup.

Evenly divide the chicken among 2 serving plates. Top with sauce and garnish with the scallion.

Allowed on South Beach Phases 2 and 3.

Serves 2. Per serving: 360 calories, 25 g total fat (14 g sat), 66 mg cholesterol, 10 g carbohydrate, 28 g protein, 3 g fiber, 60 mg sodium

March 4, 2007

Curried Zucchini Soup

2 tsp extra-virgin olive oil
1 small onion, chopped
1 garlic clove, minced
2 medium zucchini, sliced into 1/4-inch half-moons
1 Tbsp grated fresh ginger
1 tsp curry powder
1/2 tsp garam masala (optional)
3 cups vegetable broth
1/2 cup plain fat-free or low-fat yogurt

Heat oil in a large saucepan over medium heat. Add onion and garlic; cook until softened, about 5 minutes. Add zucchini, ginger, curry powder, and garam masala, if using. Cook 3 more minutes.

Add broth and bring to a simmer. Cover and simmer until vegetables are tender, about 10 minutes. Pur´┐Że soup in a blender or food processor until smooth, or use a hand blender. Whisk in yogurt just before serving.

Allowed on all Phases of South Beach diet. Prep time: 10 minutes. Total Time: 20 minutes

Makes 4 (1 1/4-cup) servings. Per serving: 90 calories, 2.5 total fat (0 g sat), 12 g carbohydrate, 3 g protein, 2 g fiber, 540 mg sodium