Low Carb Food and Recipe Archive

Halibut and Summer Vegetables en Papillote

From Sonoma Diet

There's nothing fishy about this delicious lemon- and garlic-infused halibut! Succulent spices, zucchini, and olives add flavor to this nutrient-rich seafood dish.

PREP: 30 minutes BAKE: 15 minutes OVEN: 400°F MAKES: 4 servings

4 4- to 5-ounce fresh or frozen halibut steaks
2 tablespoons extra-virgin olive oil
2 cloves garlic, thinly sliced
Parchment paper
2 medium tomatoes, sliced 1/4 inch thick
1 medium fennel bulb, cored and sliced
Kosher salt
Freshly ground black pepper
12 ounces zucchini, bias-sliced 1/4 inch thick
12 ounces yellow summer squash, bias-sliced 1/4 inch thick
1/4 cup pitted Kalamata olives, quartered
2 teaspoons finely shredded lemon peel
3 tablespoons lemon juice
2 tablespoons thinly sliced fresh basil or 2 teaspoons dried basil, crushed

1. Thaw halibut, if frozen. Rinse halibut; pat dry with paper towels. In a small saucepan, heat oil over low heat. Add garlic; cook for 5 minutes, watching carefully so garlic does not brown. Set aside.

2. Tear four 20x12-inch pieces of parchment paper; fold each in half crosswise and crease. Open up again. On half of one parchment sheet, arrange 1/4 each of the tomato and fennel slices; sprinkle lightly with kosher salt and pepper. Drizzle with some of the oil and garlic mixture. Top with 1/4 of the zucchini and yellow squash; sprinkle again with kosher salt and pepper. Top with 1/4 of the olives and one piece of halibut. Sprinkle again with kosher salt and pepper; sprinkle with some of the lemon peel, juice, and basil. To make packet, fold paper over fish and vegetables. Crimp and fold edges to seal; twist corners. Repeat to make 3 additional packets.

3. Place packets in a shallow baking pan. Bake in a 400° oven about 15 minutes or until fish flakes easily when tested with a fork. (Carefully open the packets to test.) Serve immediately.

Nutrition Facts per serving: 249 cal., 11 g total fat (1 g sat. fat), 36 mg chol., 648 mg sodium, 13 g carb, 4 g fiber, 27 g pro.

Grilled Chicken Breast With Grilled Vegetables

Looking to fire up the grill? This South Beach Diet(tm)-friendly entrée is the perfect addition to any barbecue.

Good for Phase 1 South Beach Diet(tm)

Serves 4

Ingredients
2 boneless, skinless chicken breasts, cut in half (about 1 pound total)
1 large zucchini
1 large yellow squash
2 portobello mushrooms
2 red bell peppers
1 fennel bulb
2 heads of endive
4 cloves garlic, chopped fine
1/2 cup flat-leaf parsley, chopped fine
1/2 cup fresh basil, shredded
1 Tbsp. dried oregano or 2 tsp fresh and chopped fine
1/4 cup olive oil
1 head red leaf lettuce, chicory, or escarole
salt and fresh ground black pepper to taste

Instructions
Preheat grill. Cut zucchini and yellow squash in half. Cut each half into wide flat planks about 1/8-inch thick. Remove stems from mushrooms and slice to same thickness as squashes. Remove stem, core, seeds, and ribs from peppers and cut to the same width as squash planks. Cut fennel bulbs into eighths or sixteenths, keeping root-end on to help hold slices together. Cut endive in half lengthwise. Toss vegetables together with about 2 tsp. of salt, a couple pinches of ground black pepper, oregano, oil, and garlic.

Pound chicken between pieces of plastic wrap to uniform thickness, and season both sides of each breast with salt and pepper. Place chicken on grill and cook a few minutes per side. The meat should release easily from the grill when ready. In a separate area spread vegetables out on grill, working in batches if necessary.

While vegetables cook, rinse and pat dry fresh greens and chop into bite-sized pieces. Mound greens on plates beside chicken and grilled vegetables. Season with salt and pepper. Serve.

Nutritional Information:
348 calories
25 g total fat (5 g sat)
54 mg cholesterol
15 g carbohydrate
19 g protein
5 g fiber
48 mg sodium

Roasted Asparagus with Caper Dressing. Good for South Beach Phase 1

From South Beach Diet(tm)

This delicious side dish is easy to prepare, so it's a good choice for a weeknight meal or entertaining last-minute guests.

Phase 1

Serves 2

Ingredients
1 bunch asparagus (about 1 pound)
2 1/2 teaspoons extra-virgin olive oil, divided
1/8 teaspoon salt
1/4 teaspoon freshly ground pepper, divided
3 tablespoons chopped shallot
2 tablespoons flat-leaf parsley leaves
1 1/2 tablespoons capers, rinsed
1 tablespoon white-wine vinegar

Instructions
1. Preheat oven to 450°F.

2. Trim tough ends from asparagus; place on a baking sheet. Drizzle the asparagus with 1 1/2 teaspoons oil, salt and 1/8 teaspoon pepper; toss to coat. Spread in a single layer and roast, turning once halfway through, until the asparagus begins to soften and brown, 12 to 14 minutes. Transfer to a serving platter.

3. Meanwhile, place shallot, parsley and capers on a cutting board and chop together to make a coarse mixture. Transfer to a small bowl and combine with vinegar, the remaining 1 teaspoon oil and 1/8 teaspoon pepper. Serve the asparagus topped with the dressing.

Nutritional Information:
113 calories
6 g total fat (1 g sat)
0 mg cholesterol
12 g carbohydrate
6 g protein
5 g fiber
343 mg sodium

Hot Dogs and Peppers for Memorial Day

Memorial Day Makeover

From the Zone Diet

Hot dogs? Hamburgers? Potato salad? Most Memorial Day classics are definitely not in the Zone. But the Zone Diet Advantage recipe archive yields delicious, Zone-balanced alternatives. Try this recipe for Grandma's Hot Dogs, and have a great holiday!

Grandma's Hot Dogs and Peppers

Ingredients
1 teaspoon olive oil
2 green peppers
1 1/2 cups chopped onion
1/2 cup salsa
3 turkey hot dogs (no fat)

Instructions
Heat oil in a frying pan. Chop onion and peppers, and sauté in the oil. Cover and let simmer until peppers and onions are soft. Slice hot dogs into small round pieces and add to the pan. Add salsa and stir. Cover pan and let simmer until hot dogs are cooked. Remove from heat and place on plate. Add fruit for dessert.

South Beach Diet Tips on Avocado Buying, Storing, and Preparing

South Beach Diet - Start Losing Weight Today

Avocado Tips and Tricks

The creamy flesh of an avocado gives this food — which is botanically a fruit — an indulgent quality. However, ounce for ounce, avocados are actually one of the healthiest foods around. Not only are they rich in heart-healthy monounsaturated fat, they also contain large amounts of potassium, vitamin E, fiber, folic acid, and vitamin B6. Best of all, youcan enjoy avocados on all Phases of The South Beach Diet®.

Buying: There are 24 varieties of avocados. The two most commonly found in supermarkets are the Hass (pebbly black skin) and Fuerte (green skin) varieties, both grown in California and Florida. California avocados peak in spring and summer and are typically richer tasting than those from Florida. When selecting any variety of avocado, choose a heavy, unblemished fruit. Remember that most avocados sold in supermarkets aren't ripe — so plan ahead if you're making guacamole, since avocados take a few days to ripen. (See fast-ripening tips below.)

Storing: You can ripen hard avocados at room temperature for three to six days. However, you can accelerate this process by storing the avocados in a paper bag. Putting an apple or banana into the bag will help speed the process even more, as both fruits emit a ripening gas. To test whether your avocados are ripe, give them a gentle squeeze; ripe fruit will yield to pressure without denting. Overripe avocados will dent.

You can store ripe fruit in the refrigerator for up to three days. If your avocados are already cut, be sure to wrap them tightly in plastic wrap to avoid contact with air. Exposure to air will cause the vibrant green flesh to turn brown — though this discoloration is less attractive, it doesn't affect the nutritional value or flavor of the avocado.

Preparing: Slice ripe avocados and eat them plain, as a salad topping, or layered on sandwiches and wraps (Phase 2). Mash overripe avocados in dips like guacamole.

To pit an avocado, slice it lengthwise from end to end and twist to separate the two halves. Using a heavy knife blade, tap the tip into the pit and twist gently to remove. To remove the flesh, you can either peel the fruit or use a paring knife to slice up small pieces inside the skin and scoop them out with a spoon. Mushy flesh should always be scooped. To prevent the flesh from darkening after contact with air, rub with lemon juice or add lemon juice to your guacamole.

More about avocados:

Chicken Marinara With Three-Bean Salad

From the Zone Diet

Ingredients

1 1/2 cups green beans, washed, ends removed, and cut in half
1/4 cup canned chickpeas, drained
1/4 cup canned kidney beans, drained
1 teaspoon olive oil
2 tablespoons cider vinegar, or to taste
1 teaspoon dried chives
1 teaspoon dried parsley
1/2 teaspoon freshly ground pepper, or to taste
1 1/2 teaspoons dried basil
2 ounces boneless, skinless chicken breast cutlets
3 tablespoons prepared tomato sauce
1/4 teaspoon garlic powder, or to taste
1 ounce low-fat mozzarella cheese, shredded

Instructions

Preheat oven to 450°F. In a large pot fitted with a steaming basket, bring one inch of water to boil. Add green beans to the basket and steam until crisp-tender, about 10 minutes. Remove from the basket, drain, and combine with chickpeas and kidney beans. In a small mixing bowl, combine olive oil, vinegar, chives, parsley, pepper, and 1 teaspoon of the basil — experiment with the oil-vinegar ratio to taste. Toss with beans, cover, and refrigerate for 30 minutes. If possible, make the Three-Bean Salad ahead of time (up to two days) and store, tightly sealed, in the refrigerator.

Place the chicken in a large piece of foil. Top chicken with tomato sauce and sprinkle with the remaining 1/2 teaspoon of basil, garlic powder, and cheese. Fold foil loosely over chicken, leaving ample space for air. Carefully turn up and seal the ends and the middle so that juices won't leak out. Bake in the preheated oven for 20 minutes. Remove from oven and carefully open foil to prevent steam burns. Serve with bean salad. Men should also have a peach for dessert.

MEMBERS GET MORE! You'll find hundreds of recipes and cooking ideas on Dr. Sears Zone Diet Advantage. JOIN Zone Diet !

Chicken Breast Stuffed with Mushrooms & Peppers

by Christine Leishman for DietWatch

Prep time: 10 minutes; additional time required to cool filling
Cooking Time: 45 minutes
Preheat Oven: 375 F

Ingredients

6 boneless, skinless chicken breasts, approximately 4 ounces each
2 teaspoons olive oil
1 tablespoon roasted garlic paste*
2 shallots, roasted, peeled, and chopped
1 red pepper, roasted, peeled and julienned
3 cups sliced mushrooms
1/4 teaspoon salt
1 tablespoon fresh chopped oregano (or 1 teaspoon dried)
1/2 cup liquid egg substitute
1/4 cup lowfat milk
3 cups bread crumbs
2 tablespoons flour
2 tablespoons Parmesan cheese
1/2 teaspoon dried oregano
1/4 teaspoon salt
1/8 teaspoon black pepper

*Drizzle 1 teaspoon of olive oil over one whole head of garlic in a small pan. Place in a 350F oven for 35-40 minutes, cover with foil and remove from the oven. When the garlic is still warm but cool enough to handle, cut off the root end and squeeze the "melted" cloves into a small bowl. One head of garlic yields approximately 3 tablespoons of paste. It keeps for up to a week in the refrigerator. It is possible to roast the garlic without any oil but the garlic must be very fresh.

Method

Cut a pocket in the breast lengthwise making sure not to cut all the way through. Heat the oil in a large sauté pan and add the garlic paste, shallots and peppers. Cook over a low heat until the shallots are softened. Add the mushrooms and salt and cover the pan. Cook for 10 minutes until the juices are rendered. Turn the heat up and remove the lid. Cook until the pan is nearly dry. Turn off the heat and spread the filling onto a sheet pan to cool.

When cool enough to handle, fill the breasts with the mushroom mixture and secure with a toothpick. Whisk the egg and milk together until frothy and dip each breast into this mixture before rolling in the crumb mixture. Spray the breasts with oil from a mister and roast them in a 375F oven until the internal temperature of 160F is reached, approximately 35 minutes. It may be necessary to spray the breasts with a little more oil one time during the cooking process to insure even browning.

It is also possible to cook this dish stovetop by covering the breasts with a lid after flipping them halfway through the cooking process (approximately 15 minutes) to ensure they are cooked through by the time they are browned.

Yield: 6 servings
Per serving (8 oz): Calories 420; Fat 8.2 g; Saturated fat 1.9 g; Cholesterol 68 mg; Sodium 810 mg; Carbohydrate 47 g; Fiber 2.2 g; Sugars 3.8 g; Protein 39 g; Vitamin A 186 RE; Vitamin C 42 mg; Calcium 203 mg; Iron 5.3 mg. This recipe is 17% fat.

Chris Leishman began her cooking career at Greens Restaurant, the renowned vegetarian restaurant in San Francisco. Her interest in health and nutrition eventually led her to UCSF Medical Center where she was the Recipe Development Coordinator for both the patient and retail foodservice. She led cooking classes for the Outpatient Weight Management group, the Heart Disease Reversal Program, and Millberry Student Program. Her work for Dr. Dean Ornish's Heart Disease Reversal Program led to the publication of her cookbook Recipes From the Heart.

Florentine Filled Omelet Crepes

Mother's Day in the Zone

Want to treat your mother to something special this Sunday? Surprise her with a Zone-friendly breakfast in bed. Be sure to stick a little vase of flowers on the side of the tray, too, for extra measure. Need breakfast ideas? Try this delicious crepe recipe, and show Mom how much you care. Happy Mother's Day!

Florentine Filled Omelet Crepes

Ingredients

3/4 cup egg substitute
4 cups mushrooms, sliced
3/4 cup onion, chopped
5 cups fresh spinach (be sure to clean it well)
1 kiwi fruit, peeled and sliced
1 teaspoon olive oil, divided
1/8 teaspoon celery salt
1/8 teaspoon nutmeg
1/8 teaspoon cinnamon
4 tablespoons balsamic vinegar
Salt and pepper, to taste

Instructions
In a large nonstick sauté pan, heat 2/3 teaspoon oil. Combine egg substitute, celery salt, nutmeg, and cinnamon. Pour into sauté pan. When browned on one side flip over with spatula and brown the other side. Heat remaining oil in a second nonstick sauté pan, over a medium-high heat. When heated, add mushrooms and onion. Cook for 3 to 5 minutes, and then add balsamic vinegar and spinach. Continue cooking until spinach is just wilted. Place omelet onto serving plate. Spoon vegetable mixture onto omelet and fold over. Decorate with kiwi fruit and serve.

MEMBERS GET MORE! You'll find hundreds of cooking and holiday ideas on Dr. Sears Zone Diet Advantage. Sign up today!

Mediterranean Pork Chops, 1 Gram Carbs

From From Sonoma Diet

The garlic and rosemary make these Mediterranean chops mouthwatering!

PREP: 10 minutes ROAST: 35 minutes OVEN: 425°F/350°F
MAKES: 4 servings

4 boneless or bone-in pork loin chops, cut 1/2 inch thick (1 to 1 1/2 pounds)
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1 tablespoon finely chopped fresh rosemary or 1 teaspoon dried rosemary, crushed
3 cloves garlic, minced (1 1/2 teaspoons minced)

1. Sprinkle chops with kosher salt and pepper; set aside. In a small bowl combine rosemary and garlic. Sprinkle rosemary mixture evenly over both sides of each chop; rub in with your fingers.

2. Place chops on a rack in a shallow roasting pan. Roast chops in a 425° oven for 10 minutes. Reduce oven temperature to 350° and continue roasting about 25 minutes or until an instant-read thermometer inserted through the side of a chop registers 160°F (make sure tip of thermometer does not touch bone).

Nutrition Facts per serving: 147 cal., 4 g total fat (2 g sat. fat), 71 mg chol., 288 mg sodium, 1 g carbo., 0 g fiber, 24 g pro.

Members Get More! From Join Sonoma Diet Today!

Pear Bran Muffins

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Good for Phase 2 South Beach Diet(tm)

Makes 12 servings

These wholesome, satisfying muffins are filled with tender pieces of pear and spiced with cinnamon. They freeze well; just heat in the toaster or microwave before serving.

Prep time: 15 minutes
Cook time: 20 minutes

1 1/2 cups whole-grain pastry flour
1 cup wheat bran
2 tablespoons granular sugar substitute
1 1/4 teaspoons ground cinnamon
1 1/4 teaspoons baking soda
1/4 teaspoon salt
1 1/4 cups 1 percent or fat-free buttermilk
2 large eggs, lightly beaten
3 tablespoons canola oil
1 Bosc pear, cored and diced into 1/4-inch cubes
1 1/2 teaspoons vanilla extract

Heat oven to 350°F. Line a muffin tin with paper liners or lightly coat with cooking spray.

Combine flour, bran, sugar substitute, cinnamon, baking soda, and salt in a large mixing bowl. Combine buttermilk, eggs, oil, pear, and vanilla in another mixing bowl.

Make a well in the center of the dry ingredients. Add wet ingredients to dry ingredients and mix just to combine; do not overmix. Divide batter evenly into muffin cups. Bake for 20 minutes. Cool and serve.

Nutritional Information:
130 calories
5 g total fat (0.5 g sat)
20 g carbohydrate
5 g protein
5 g fiber
200 mg sodiu

Members Get More!
Join South Beach Diet Today!(tm)

Spring Food: Spinach

From South Beach Diet(tm)

Though not guaranteed to give you super strength, spinach is rich in many nutrients including beta-carotene, folic acid, magnesium, and vitamin K. Spinach is abundantly available year-round, but it's at its peak in the spring. Enjoy spinach on all Phases of The South Beach Diet(tm) - try it raw and tossed with chopped egg, crumbled turkey bacon, and vinaigrette; steamed or sautéed with garlic and olive oil as a side dish; or as part of a stir-fry made with chicken or lean beef.

Buying: Fresh spinach can be purchased either loose or in bags. It's easier to judge the quality of loose spinach, but the bags are a boon when it comes to convenience. Look for green, undamaged leaves and avoid those with yellow spots, wilted parts, or a sour smell. Leaves with thinner stems will typically be sweeter tasting and more tender.

Storing: Spinach can be stored in its original bag in the refrigerator for three to four days. To prevent wilting, spinach should never be washed before storing.

Preparing: Before cooking, wash spinach carefully — the leaves tend to gather grit. Some bags come pre-washed, but rinse them again to remove as much sand as possible. To wash properly, drop spinach leaves in a colander and rinse with cool water, stirring gently with your hands. Then spin the leaves in a salad spinner or dry them with a paper towel. While spinach makes a delicious salad base, some of the nutrients are better absorbed when cooked. Therefore, you should try preparing it both raw and cooked. For tasty spinach recipes, log on to southbeachdiet.com and click on Food & Recipes on the left-hand navigation bar. Enjoy! Not a member? Join South Beach Diet(tm)Today!

Creamy Tomato Soup

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

3 servings

Ingredients:
1 large onion, chopped
1 tablespoon extra-virgin olive oil
3 pounds fresh, ripe Italian tomatoes, chopped (about 6 cups)
8 sun-dried tomatoes, soaked
1 cup soy milk
Salt and black and red pepper to taste
3 tablespoons fresh parsley, basil, or dill, chopped

Instructions:

1. In a large pot, sauté the onions in the olive oil until they are soft, then add the fresh tomatoes and stir until the mixture boils.

2. Remove the dried tomatoes from their soaking water and chop them coarsely. Add them and their soaking water to the pot and cook, stirring to prevent sticking.

3. Reduce heat to low, cover, and simmer for 30 minutes. Add the soy milk and season to taste with salt and black and red pepper.

4. Serve in bowls with the chopped green herbs as garnish.

Nutritional benefits: Monounsaturated fat; micronutrients, including lycopene from tomatoes and isoflavones from soy.

Nutritional Information:

Per serving:
196 calories
8 g total fat (1 g sat)
0 mg cholesterol
30 g carbohydrate
7 g protein
8 g fiber
250 mg sodium

Eat your way to a better body with these all-natural super foods

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And if you're like many people, you probably take vitamin supplements that contain these antioxidants. But there's something even better. And it's so effective - and so easy - that you'll probably have a hard time believing it!

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Salad Nicoise - 11 carb grams

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

2 servings

This is an elegant but simple whole meal salad. The addition of greens is our own touch. This is a "composed" salad - one in which the components are arranged artfully on the plate. If you don't want to take the time, it tastes just as good if all the ingredients are tossed together.

Prep time: 15 minutes

Ingredients:

1 tbsp extra-virgin olive oil
2 tbsp balsamic vinegar
1 clove garlic, minced
4 cups looseleaf lettuce, torn into pieces
1 cup string beans, steamed until just tender
1 ripe red tomato, cut into wedges
1 hard cooked egg, cut in 4 wedges
1 7-oz can albacore tuna, drained

<> Instructions:
Mix together the olive oil, vinegar and garlic in a small bowl. In a medium bowl, add half the dressing to the lettuce and toss to coat. Divide between two salad plates. Arrange the green beans, tomato, egg and tuna on the greens. Drizzle with the remaining dressing.

Nutritional Information:

Per serving:
271 calories
12 g total fat (2 g sat)
144 mg cholesterol
16 g carbohydrate
29 g protein
5 g fiber
514 mg sodium

Roasted Zucchini, 6 carb grams. Sonoma Recipe

From Sonoma Diet

This quick and delicious snack or side dish is a great way to serve juicy roasted zucchini and summer squash. Add a dash of rosemary and garlic, and make bland dishes a thing of the past.

PREP: 15 minutes ROAST: 20 minutes OVEN: 425°F MAKES: 4 servings

2 cloves garlic, minced (1 teaspoon minced)
1 tablespoon extra-virgin olive oil
1 tablespoon chopped fresh rosemary or 1/2 teaspoon dried rosemary, crushed
1/2 teaspoon freshly ground black pepper
1/4 teaspoon kosher salt
1 1/2 pounds zucchini and/or yellow summer squash, sliced ½-inch thick (about 6 cups)

1. In a small saucepan, cook garlic in hot oil over medium heat for 30 seconds. Stir in rosemary, pepper, and kosher salt.

2. Place zucchini in a 13x9x2 baking pan; add oil mixture. Toss to coat. Roast, uncovered, in a 425°F oven about 20 minutes or until crisp-tender, stirring once.

Nutrition Facts per serving: 61 cal., 4 g total fat (1 g sat. fat), 0 mg chol., 138 mg sodium, 6 g carbo., 2 g fiber, 2 g pro.

Members Get More! From Join Sonoma Diet Today!

Recipes and Foods

Wednesday

Low Carb Food and Recipe Archive

Halibut and Summer Vegetables en Papillote

Sunday

Grilled Chicken Breast With Grilled Vegetables

Saturday

Roasted Asparagus with Caper Dressing. Good for South Beach Phase 1

Hot Dogs and Peppers for Memorial Day

Sunday

South Beach Diet Tips on Avocado Buying, Storing, and Preparing

Avocado Tips and Tricks

Thursday

Chicken Marinara With Three-Bean Salad

Monday

Chicken Breast Stuffed with Mushrooms & Peppers

Friday

Florentine Filled Omelet Crepes

Monday

Mediterranean Pork Chops, 1 Gram Carbs

Pear Bran Muffins

Spring Food: Spinach

Friday

Creamy Tomato Soup

Thursday

Eat your way to a better body with these all-natural super foods

From Christian Finn's Facts About Fitness

You've probably read a lot about how antioxidants can protect against disease, ease muscle soreness and keep you looking young. Antioxidants may also have a small (but beneficial) effect on muscle growth and fat loss by altering the testosterone-cortisol ratio in your body .

Monday

Salad Nicoise - 11 carb grams

Roasted Zucchini, 6 carb grams. Sonoma Recipe

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