Black-Eyed Pea and Spring Green Salad

From Better Homes and Gardens

Makes 8 side-dish servings; Prep: 25 minutes; Cook: 40 minutes

Ingredients

1 16-ounce package frozen black-eyed peas
8 green onions, washed and trimmed
8 cups mixed spring salad greens
2 cups French breakfast radishes or small radishes, washed, trimmed, and cut in large pieces
Coarse salt
1 recipe Caramelized Sweet Onion Vinaigrette (see recipe below)

Directions

1. In a large saucepan cook black-eyed peas, covered, in lightly salted boiling water for 40 minutes or until tender. Drain. Rinse with cold water until beans feel cold. Drain well.
2.Place whole green onions on a platter and arrange salad greens on top. Top with radishes. Spoon peas over radishes. Sprinkle all with coarse salt. Serve with Caramelized Sweet Onion Vinaigrette. Makes 8 side-dish servings.

Caramelized Sweet Onions Vinaigrette:

In a medium to large covered skillet cook 1 large sweet onion, chopped (1 cup), in 1 tablespoon cooking oil over medium-low heat for 13 to 15 minutes or until onions are tender, stirring occasionally. Uncover; cook and stir over medium heat for 3 to 5 minutes more or until onions are golden. Remove from heat; set aside to cool. In a small bowl whisk together 1/2 cup salad oil, 1/2 cup cider vinegar, 1 tablespoon honey, 1/4 teaspoon salt, and 1/8 teaspoon ground black pepper. Stir in onion mixture. Cover and chill up to 1 week. Makes about 1-1/2 cups.

Nutrition facts per serving:

calories: 246
total fat: 16g
saturated fat: 2g
monounsaturated fat: 7g
polyunsaturated fat: 6g
cholesterol: 0mg
sodium: 172mg
carbohydrate: 23g
total sugar: 6g
fiber: 4g
protein: 6g
vitamin C: 19%
calcium: 5%
iron: 11%

What's the best way to keep fresh produce fresh?

Add Freshness to Frozen Veggies

From the Zone Diet

Keeping a supply of fresh (but perishable) produce in the house can sometimes prove difficult, thanks to a lack of time. So have a veggie backup on hand. When choosing between frozen and canned, Dr. Sears prefers frozen, which he says are "surprisingly nutritious."

"Only the ripest fruits and vegetables are frozen," he says. "What's more, they are frozen soon after harvesting, which seals in their vitamins and phytochemicals." Steering clear of canned veggies also means avoiding the salt and other additives manufacturers use to make bland canned items taste better.

Here is Dr. Sears' technique for making frozen veggies taste as good as fresh: Preheat the oven to 350°F. Spread a large sheet of aluminum foil on your counter and spray it with nonstick cooking spray. Add the vegetables to the middle of the foil and drizzle on some olive oil and a squeeze of lime juice. Fold up the ends of the foil, pinching them at the top and sides to create a tent. Roast for 30 minutes or until tender. Enjoy!

MEMBERS GET MORE! You'll find hundreds of healthy eating tips and ideas on Dr. Sears Zone Diet Advantage. Join the Zone Diet Today!

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Pasta with Broccoli and Asiago

Source: Better Homes and Gardens

Makes 2 servings
Start to Finish: 25 minutes

Ingredients

4 ounces dried spaghetti, linguine, fettuccine, or angel hair pasta or 9-ounce refrigerated pasta
1 cup chopped broccoli
1/2 of a 5-ounce container semisoft cheese with garlic and herbs
1/4 cup milk
Finely shredded Asiago or Parmesan cheese

Directions

1. Prepare pasta according to package directions, adding the broccoli the last 4 minutes of cooking; drain.

2. In a small saucepan combine semisoft cheese with garlic and herbs and milk. Cook and stir until smooth. Pour over pasta; toss to coat. Sprinkle with Asiago or Parmesan cheese. Makes 2 servings.

Nutrition facts per serving:

calories: 410.7
total fat: 19.51g
saturated fat: 12.77g
monounsaturated fat: .29g
polyunsaturated fat: .46g
cholesterol: 11.04mg
sodium: 315.99mg
carbohydrate: 47.49g
total sugar: 4.21g
fiber: 2.68g
protein: 13.67g
vitamin A: 0%
vitamin C: 52%
calcium: 13%
iron: 11%

Wild Rice Pilaf with Squash

Source: Better Homes and Gardens

Makes 8 to 10 servings
Prep: 20 minutes
Cook: Low 4 hours, High 2 hours

Ingredients

2 large oranges
3 cups peeled, seeded winter squash cut into bite-size pieces (such as butternut)
2 4.1- to 4.5-ounce packages long grain and wild rice mix with herbs (not quick-cooking)
1/4 cup packed brown sugar
2 14-ounce cans chicken broth (3-1/2 cups)

Directions

1. Finely shred the peel from one of the oranges. Measure 1 teaspoon finely shredded orange peel; set aside. Squeeze juice from both oranges. Measure 2/3 cup orange juice; set aside.

2. In a 3-1/2- or 4-quart slow cooker combine squash, rice mix, and the contents of both rice seasoning packets, and the brown sugar. Add orange peel and orange juice. Pour chicken broth over all. Stir to combine.

3. Cover and cook on low-heat setting for 4 to 5 hours or on high-heat setting for 2 to 3 hours. Stir gently before serving. Makes 8 to 10 servings.

Nutrition facts per serving:

calories: 170
total fat: 1g
saturated fat: 0g
monounsaturated fat: 0g
polyunsaturated fat: 0g
cholesterol: 0mg
sodium: 931mg
carbohydrate: 37g
total sugar: 10g
fiber: 1g
protein: 4g
vitamin C: 33%
calcium: 5%
iron: 8%

Savory Stuffed Portobellos

Source: Better Homes and Gardens


Makes 6 main-dish servings; Start to Finish: 50 minutes

Ingredients

1/2 cup chopped onion (1 medium)
4 cloves garlic, minced
1 tablespoon olive oil
1 6.75- to 8-ounce package rice pilaf with lentil mix
1 6-ounce jar marinated artichoke hearts
6 medium portobello mushroom caps (about 4 inches in diameter)
1/4 cup finely shredded Parmesan cheese

Directions

1. Preheat oven to 350 degree F. In a medium saucepan cook onion and garlic in hot oil until tender. In same saucepan with the onions and garlic, prepare rice pilaf mix according to package directions.

2. Meanwhile, drain artichoke hearts, reserving marinade. Coarsely chop artichokes; set aside. Cut off mushroom stems even with caps; discard stems. Remove gills, if desired. Brush mushrooms with some of the reserved marinade; discard any remaining marinade. Place mushroom caps, stemmed sides up, in an ungreased shallow baking pan.

3. Bake, uncovered, for 15 to 20 minutes or until mushrooms are tender. Transfer to individual plates, stemmed sides up.Stir artichoke hearts and cheese into hot rice pilaf mixture; spoon into baked mushroom caps. Makes 6 main-dish servings.

Nutrition facts per serving:

calories: 288
total fat: 14g
saturated fat: 5g
monounsaturated fat: 4g
polyunsaturated fat: 2g
cholesterol: 16mg
sodium: 817mg
carbohydrate: 31g
total sugar: 4g
fiber: 4g
protein: 20g
vitamin C: 14%
calcium: 32%
iron: 19%

Greek Salad With Grilled Shrimp

From Sonoma Diet
Go Greek! This salad is a delectable meal, and the shrimp offer a low-fat, low-calorie protein that will keep you energized throughout the day.

PREP: 45 minutes GRILL: 6 minutes MAKES: 4 servings

1 pound fresh or frozen large shrimp in shells
2 cloves garlic, minced (1 teaspoon minced)
1/2 teaspoon finely shredded lemon peel
3 cups whole fresh baby spinach leaves
3 cups torn romaine
2 medium tomatoes, cut into thin wedges
1 medium cucumber, quartered lengthwise and sliced 1/4 inch thick
1/3 cup pitted kalamata olives
1/4 cup chopped red onion
1/4 cup thinly sliced radishes
1/4 cup crumbled feta cheese (1 ounce)
Greek Vinaigrette
2 large whole wheat pita bread rounds, halved

1. Thaw shrimp, if frozen. Peel and devein shrimp, leaving tails intact if desired. Rinse shrimp; pat dry with paper towels. In a small bowl toss shrimp with garlic and lemon peel. Cover and chill for 30 minutes.

2. Meanwhile, in a large bowl combine spinach, romaine, tomatoes, cucumber, olives, red onion, and radishes; toss to combine. Set aside.

3. Thread shrimp onto 4 8-inch skewers,* leaving a 1/4-inch space between pieces.

4. For a charcoal grill, place skewers on the greased rack of an uncovered grill directly over medium coals. Grill for 6 to 8 minutes or until shrimp are opaque, turning once halfway through grilling. (For a gas grill, preheat grill. Reduce heat to medium. Place skewers on greased grill rack over heat. Cover and grill as above.)

5. To serve, divide greens mixture among 4 dinner plates. Sprinkle with feta cheese. Top with grilled shrimp. Drizzle with Greek Vinaigrette. Serve with pita bread.

Greek Vinaigrette: In a screw-top jar combine 3 tablespoons extra-virgin olive oil, 1 tablespoon red wine vinegar, 1 tablespoon lemon juice, 1 tablespoon chopped fresh mint, 1 tablespoon chopped fresh oregano, dash kosher salt, and dash freshly ground black pepper. Cover and shake well.

Nutrition Facts per serving: 369 cal., 16 g total fat (3 g sat. fat), 179 mg chol., 571 mg sodium, 29 g carbo., 6 g fiber, 30 g pro.

*Note: If using wooden skewers, soak in enough water to cover for at least 1 hour before grilling. Broiler method: Place skewers on the unheated rack of a broiler pan. Broil 4 inches from the heat for 2 to 4 minutes or until shrimp are opaque, turning once halfway through broiling.

Members Get More! From Join Sonoma Diet!

Apricots - the benefits and recipe

From the Zone Diet

The sweet, slightly nutty tasting apricot is a delicacy in Asia, where both dried and fresh varieties are used in desserts and entrées. Apricots are a great way to up your favorable carb count, although the fresh version is preferred over dried because you can eat more of it and still remain in the Zone. Both types, though, deliver vitamin C, fiber, and disease-fighting antioxidants.

Here are tips on buying and enjoying apricots:

When buying fresh, look for smooth, unblemished flesh with an overall peachy-gold hue. Fruit that yields just a little to the touch is ripe. As with peaches, fruit that is rock-hard may never ripen evenly.

Dried apricots are easily portable and keep indefinitely, so they are good to have on hand for snacks. Combine three of them with an ounce of reduced-fat cheese and three almonds for a balanced, satisfying snack.

When cooking Asian-accented meals, substitute chopped dried apricots for another carb source (beans or chickpeas, for example) for a new taste. To get you started, try this delicious recipe:

Curry Chicken Salad

Ingredients
3 ounces skinless chicken breast, cooked and cubed
1 cup finely diced celery
3/4 cup finely diced tomato
1/4 cup defrosted frozen peas
2 tablespoons finely minced onion
1 clove garlic, pressed
3 dried apricots, finely diced
Juice of 1 lemon
1 teaspoon mayonnaise or 1 tablespoon light mayo
Salt and pepper, to taste
Turmeric, to taste
Paprika, to taste
Chili powder or curry powder blend of choice, to taste

Instructions

Whisk together lemon, mayonnaise, salt, pepper, and other seasonings in serving bowl. Add "salad" ingredients, toss to coat. Serve immediately, or chill until served.

MEMBERS GET MORE! You'll find hundreds of cooking tips and recipes on Dr. Sears Zone Diet Advantage. Sign up to join the Zone Diet NOW!

Phase 1 South Beach Diet Shopping List

Week-One Grocery List From the South Beach Dietnewsletter

Off to the market for your first South Beach Diet shopping spree? Having a list of necessities will prevent you from going over budget in the early days of the diet. Here are 10 must-have items for Phase 1:

1. Eggs
2. Vegetable juice cocktail or tomato juice
3. Part-skim ricotta cheese
4. Low-fat cheese sticks
5. Olive oil
6. Nuts (unsweetened)
7. Salad greens
8. Canned tuna fish (vegetarians can opt for beans or another protein source)
9. Canadian bacon or lean deli meat (vegetarians can enjoy meat substitutes)
10. No-sugar-added fudgesicles

Main Course Salads with Meat or Poultry

Salads featuring chicken, steak, or pork that are perfect for entrees will be found here.

byBetter Homes and Gardens

Steak Salad with Cilantro Oil

The tropical blend of cilantro oil and lime juice doubles as both the marinade for the steak and the dressing for the salad. Get the recipe - click here!

Low Carb recipe Makeover - Sesame-Almond Cookies

For makeover, scroll down

Original recipe, from Dr. Weil’s My Optimum Health Plan: Your mind & body wellness center. Get your free health assessment now!

Almost everyone loves cookies. Most store bought varieties, though, are filled with partially hydrogenated oils and other undesirable ingredients. These tasty little cookies are actually made with olive oil and a host of other wholesome additions like tofu and chopped almonds. Enjoy a cookie with a cup of hot green tea to make you feel that life is really worth living!

Ingredients:

3/4 cup whole-wheat pastry flour
3/4 cup unbleached white flour
1 teaspoon baking powder
1/8 teaspoon salt
1/4 cup sesame seeds, toasted
3/4 cup raw almonds, coarsely chopped
4 ounces silken tofu
1/2 cup light olive oil
3/4 cup light brown sugar, packed
1 tablespoon almond extract

Instructions:

1. Preheat oven to 350 degrees F.

2. In a bowl, stir together the flours, baking powder, and salt. Mix in the sesame seeds and chopped almonds.

3. In another bowl, mash the tofu and combine with the olive oil, sugar, and almond extract. Mix well.

4. Using a rubber spatula, fold the wet ingredients into the flour mixture. Roll the mixture into one-inch balls, flatten between your palms, and place them on ungreased baking sheets. Bake the cookies about 10 minutes, until the edges begin to brown. Remove from the cookie sheet and cool on a rack.

Nutritional Information:
Makes 4 Dozen

Per serving:
86 calories
6 g total fat (1 g sat)
0 mg cholesterol
7 g carbohydrate
1 g protein
1 g fiber
----------------------------------
Replacing brown sugar with pourable sweetener like Splenda, reduces carbohydrate content to 3.7 gramper serving. Replacing 3/4 cup white flour with 3/4 cup almond flour will further reduce the carb count in this recipe - to 2.7 grams per serving.
----------------------------------

Easy Easter Lamb, 3 Carb Grams

Crown Roast of Lamb With Rosemary

From South Beach Diet

Celebrate Easter with this elegant and surprisingly easy-to-prepare take on a holiday classic - roast lamb.

Good for South Beach Diet Phase 1. Makes 5 servings

Ingredients

1/4 cup chopped fresh rosemary
12 garlic cloves, minced
2 tablespoons fresh oregano, chopped
1 tablespoon salt
2 teaspoons ground black pepper
1 lean crown roast of lamb with 14 chops (two 7-rib racks of lamb tied together)
2 ½ tablespoons extra-virgin olive oil
Fresh parsley (for garnish)

Instructions

1. Preheat oven to 450°F. Mix rosemary,garlic, oregano, salt, and black pepper in a small bowl.

2. Place lamb on large baking sheet and brush with olive oil. Rub herb mixture over lamb. Cover bones loosely with sheet of foil and roast until an instant-read thermometer inserted into thickest part of lamb registers 125°F to 130°F for rare (about 20 minutes), 130°F to 135°F for medium-rare (about 30 minutes), or 135°F to 140°F for medium (about 35 minutes).

3. Transfer lamb to platter and let stand, 5 to 10 minutes. Remove foil and string. Cut lamb between ribs into chops and serve on a bed of parsley.

Nutritional Information:

355 calories
20 g total fat (6 g saturated)
122 mg cholesterol
3 g carbohydrate
39 g protein
0 g fiber
1505 mg sodium

South Beach Diet - join today!

Southwest Barbecued Chicken with Tomato Red Pepper Dressing

Dr. Weil’s My Optimum Health Plan: Your mind & body wellness center. Get your free health assessment now!

This is a spicy, healthy version of the classic favorite. You can
cook the chicken in the oven or on the grill.

Ingredients:

4 tbsp Tomato Red Pepper Salad Dressing (recipe follows)
1 tsp red chile powder
1 tsp canola oil
1/2 tsp honey (optional)
2 boneless, skinless chicken breast halves (about 8 ounces)
Instructions:


Preheat the oven to 375 degrees (or, fire up the grill). Mix
together the salad dressing, red chile powder, canola oil and honey, if
using. Pour half the dressing over the chicken breasts in a lightly
oiled or nonstick baking dish. Bake for 10 minutes. Baste withremaining
sauce and cook about another 10-15 minutes or until done. Be careful
not to overcook.

Tomato Red Pepper Salad Dressing

1 small (6 ounce) can of tomato paste
1 whole roasted red pepper or pimento from a jar
2 tablespoons red wine vinegar
2 tablespoons water
1 clove garlic, chopped
1 teaspoon dried basil

Combine all ingredients in a blender container. Blend until well mixed.

Nutritional Information:

Per serving:

180 calories
5 g total fat (1 g sat)
69 mg cholesterol
7 g carbohydrate
26 g protein
1 g fiber
228 mg sodium

Egg Substitute - Zone Diet Tips

Tips by Zone Diet

Eggs are a delicious and inexpensive source of protein, but they do present a challenge: What to do with the egg yolks? Yolks are high in arachidonic acid, a potential trigger of the silent inflammation that may cause weight gain and other ills. To top it off, they’re also high in LDL ("bad" cholesterol). Dr. Sears’ suggestion? Try egg substitutes - click here!

Steak and Blue Cheese Wrap

From Sonoma Diet


This 10-minute wrap is as effortless as it is delicious, thanks to succulent steak and tangy blue cheese.

START TO FINISH: 10 minutes MAKES: 1 serving

3 ounces leftover grilled flank steak, thinly sliced
1 cup shredded romaine or whole fresh baby spinach leaves
1/4 cup bottled roasted red bell peppers, drained and cut into thin strips
1 tablespoon crumbled blue cheese
1 8-inch whole wheat flour tortilla

1. Arrange sliced beef, romaine, roasted bell pepper strips, and blue cheese on top of the tortilla. Roll up (tortilla will be very full).

Nutrition Facts per serving: 390 cal., 19 g total fat (6 g sat. fat), 46 mg chol., 775 mg sodium, 21 g carbo., 13 g fiber, 33 g pro.

Smoked Salmon Frittata

From South Beach Diet

Instead of the usual bagels and lox, serve this tasty, elegant frittata at your next brunch. Or, for a more traditional take on an omelet, try substituting 1 cup of broccoli florets for the asparagus and 2 ounces of ham for the salmon.

Phase 1

Serves 2

Ingredients
1/4 cup dry-packed, sun-dried tomatoes
8 stalks fresh asparagus
Cooking spray
1 tablespoon extra-virgin olive oil
1/2 Bermuda onion
2 ounces smoked salmon
1/2 cup liquid egg substitute
1/4 cup water
3 tablespoons nonfat dry milk
1/4 teaspoon chopped fresh marjoram
Pinch freshly ground black pepper
Fat-free sour cream (optional)
Chives (optional)

Instructions
1. To soften the sun-dried tomatoes, place them in a bowl and cover them with hot water; let stand 30 minutes.

2. Boil 1-inch of water in a large skillet. Add the asparagus and cook, uncovered, until tender-crisp. Heat an ovenproof 8-inch skillet (coated with cooking spray) over medium-high heat until hot. Add the olive oil and sauté the onion until soft. Add the asparagus and sun-dried tomatoes. Add the smoked salmon and remove from the heat.

3. Preheat the broiler. Combine the egg substitute, water, dry milk, marjoram, and pepper. Pour over the salmon mixture. Cover and cook over medium-low heat for 7 minutes or until the bottom is set and the top is slightly wet. Place the skillet under the broiler 4 to 6 inches from the heat source until the top of the frittata is puffed and set, 2-3 minutes. Top with fat-free sour cream, marjoram, and chives, if desired. Slice into wedges and serve immediately.

Nutritional Information:
241 calories
11 g total fat (2 g sat)
5 mg cholesterol
18 g carbohydrate
19 g protein
4 g fiber
730 mg sodium

Members Get More!
Search our database of more than 1,000 healthy (and delicious!) recipes on The South Beach Online!

South Beach Diet (tm) Shopping List

Week-One Grocery List Your official South Beach Diet (tm) newsletter includes tips, recipes, nutrition news, kitchen secrets, and more — delivered straight to your e-mail every day!

Off to the market for your first South Beach Diet™ shopping spree? Having a list of necessities will prevent you from going over budget in the early days of the diet. Here are 10 must-have items for Phase 1:

1. Eggs
2. Vegetable juice cocktail or tomato juice
3. Part-skim ricotta cheese
4. Low-fat cheese sticks
5. Olive oil
6. Nuts (unsweetened)
7. Salad greens
8. Canned tuna fish (vegetarians can opt for beans or another protein source)
9. Canadian bacon or lean deli meat (vegetarians can enjoy meat substitutes)
10. No-sugar-added fudgesicles