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Main Dish Recipes(137 Recipes Found - Phase 1 in Green)Alternative Stuffed Peppers This is suitable for Phase 1
Asian Grilled Salmon Adapted from Barefoot Contessa
Asian Lettuce Cups with Spicy Ground Turkey Filling South Beach Suggestions: With lean ground turkey and other low-glycemic ingredients, this is a perfect dinner option for any phase of the South Beach Diet. For an Asian themed dinner, you could serve this with dishes like Chinese Broccoli Salad, Wake Up Your Mouth Thai Cucumber Salad, or Baked Tofu with Soy and Sesame.
Asian Peanut Noodles Adapted from Family Circle, May 2008.
This would also be delicious using bean thread noodles (also known as cellophane noodles).
Bacon Cheeseburger Quiche This can be packaged in Ziplocs or plastic containers for meals quickly microwaved over the next 3-5 days.
Does not freeze well though.
Serves 6.
We made this on January 20, and I made several variations. We used 6 slices of REAL bacon (when drained properly, did not make it any greasier), and upped the mayonnaise and half and half to 2/3 c each. I also baked it for only 30 minutes (my oven runs hot). It was much tastier!
Baked Beans I can't remember who to give credit to for this......
Editor's Note: I believe you could use any other types of beans with this, as well.
Baked Stuffed Portobello Caps
Baked Veggie Chicken I'm going to substitute fish for the chicken this weekend. I'm going to cook the vegetables first since they take longer to cook. Once I see that they are almost done, I'll add the fish. I'll let you know how it turns out this weekend.
BBQ Beef Serve with low-carb buns or in a bowl!
Beachy Southern Fried Chicken I usually do boneless for me and bone-in for hubby.
Bean Marsala
Beef & Chimichurri Sauce Adapted from Family Circle, May 2008
Note: I imagine this could be done with other cuts of lean meat - even chicken - and the meat grilled in the oven instead of on a grill (for winter time!).
*For those in Phase 2, this is good eaten with your allowed serving of brown rice!
Beef and Black Bean Chili This is quick, easy and tasty! Even my picky husband had seconds.
Beef Tostadas Adapted from Family Circle May 2008
Note: Those in Phase 2 can use the whole wheat wraps for the tostadas, baking them in the oven until crisp.
I would also think the beef could be prepared ahead of time and reheated.
Beef Zucchini Boats got the recipe from another CC'er - they're so awesome I had to post it
Best Tofu Scramble Ever This is from a friend of my mother's, Judy, who made it for a men's breakfast at her house. My father loved it so much he asked for the recipe. We tried it and it IS as good as he said!
Note: The nutritional or brewer's yeast is a great way to add vitamin B12 - and also flavor - to vegetarian dishes!
Black Bean Quesadillas I found this in one of DM's retirement account newsletters.
Blackened Catfish A quickie dinner dish.
Broiled Salmon With Pesto This has been a favorite of mine for years. Very simple. Make sure you take all the pin bones out - I use tweezers to pull them out. Run your hand over the top of the fillet to feel any still in the fish.
Brown Rice Hot Dish Just been going through all the wonderful posts of recipes ... added several to my SBD recipe notebook. I just found one that sounded really good with brown rice (Phase 2). Said it would be especially good with chicken.
And congrats to all of you for the weight loss! You are an inspiration!!
(This is from Light & Tasty magazine.)
Brussels Sprouts with Mustard Cream You can serve this as a side dish or make it a main course by doing the following:
While Brussels sprouts are boiling, take 3-4 pork tenderloins, cubed.
Toss with some chili powder or cajun seasoning and saute in olive oil until done.
Double the amounts for the cream sauce and make as directed above.
Add the Brussels sprouts and pork to sauce and heat through.
Serves 4
Buffalo Shrimp This has been adapted from Womans Day.
Cajun Turkey Quarter-Pounder Adapted from Family Circle, May 2008.
For phase 1 people, you can easily eat just the burger without the pita - this amount of bread crumbs would be an allowed
Caribbean Chicken with Black Beans, Sweet Potato and Lime Here is something I made for dinner tonight from Eating Well Magazine. It was terrific and done in less than 40 minutes. I had some homemade blackening and used Cajun instead of jerk. I sauteed some fresh spinach to go with it - all the good colors on the plate. It looked great!!! Enjoy!
Caribbean Coconut Chicken
Caribbean Jerk Chicken
Cheesy Salsa Chicken Breasts Here is one of my favorite main dishes. It is easy and sooo good. I got it off the recipe board here at SBD Online a long time ago but I don't know who to give credit to
(I am not sure if the sour cream is okay in Phase One--may be only for Phase Two)
Chicken 'Spaghetti' It was delicious and I didn't miss not having real pasta.
Chicken ala Tippers: The Healthy Alternative to Fried I actually created a recipe today! woo hooo! I've been missing good ol' fried chicken and this was my attempt to make a SB friendly alternative. It's fantastic!
Chicken Breasts Stuffed with Ricotta and Goat Cheese
Chicken Enchiladas This would be easy to make Phase 1 friendly by simply serving it without the tortillas!
Chicken Nuggets Healthy SBD Style Adapted from Family Circle, May 2008.
Note: For those in Phase 1, you could use a mixture of ground flax with nuts and Parmesan cheese for the bread crumbs.
Chicken Saltimboca Recipe courtesy Giada De Laurentiis (Everyday Italian)
Chicken Strips
Chicken Wings
Chicken with Chickpeas, Garlic, Tomatoes and Thyme Here is a recipe I adapted from a novel (Under the Tuscan Sun)! I have made this several times over the summer and it has become one of my favorites as well as one of the family’s. Hope you like it too!
Chicken with Sweet Peppers and Balsamic Vinegar
Chicken/Shrimp Stir-Fry When in Phase 2 you can serve over whole wheat pasta or brown rice.
This is one of my favorite recipes that I came up with in Phase 1.
Chinese Peanut Wings Note I used the package of ice frozen wings from the grocery store or Costco and they came out great. I also substituted low fat peanut butter in mine. Hope you enjoy them.
Chock-Full-of-Veggies Chili This basic vegetarian chili is thick and hearty. Garnish with a dollop of low-fat or nonfat plain yogurt if you like. In phase 2, brush whole-wheat pita triangles with olive oil, sprinkle with a mix of Italian seasoning and cayenne, lightly toast, and serve alongside the chili or crumble and serve on top
Cranberry-Stuffed Acorn Squash
Crock Pot Italian Beef Leftovers (if you have any) reheat great! I will add some diced bell pepper and lowfat mozzarella cheese on top of the meat and microwave until melty and hot.
Crockpot Beans When beans are soft you should switch to low - so use low or autoswitch if cooking all day. After the beans are soft - add liquid smoke and salt to taste.
You can adapt this recipe to any type of beans - the only trick is to not add anything with too much salt or acid until the beans are soft. So if you want to add tomatoes add them later.
You can make them spicier by using hot chilis (fresh ones chopped finely) or omit all the chilis and make them more like baked beans by adding brown sugar substitute, mustard and balsamic vinegar (after the beans are soft).
Crockpot Peanut Chicken Hi all,
I don't recall exactly where I found this recipe ... somewhere on these boards ... nor do I recall who posted it. So my apologies in advance to its creator. :-)
Crustless Pizza You can make this ahead and just pop it in the oven. If it is cold, bake longer.
Crusty Fish Fillets I saw an earlier post about fish and wanted to share this one with you -- very tasty and actually good when I reheat it on top of the stove in a little olive oil.
Hope you all enjoy this as much as I did.
Curried Garbanzo Beans I made the chickpea and basil saute from the new recipe book, and thought it was very bland, so I came up with this recipe instead. Could also add some thinly sliced red peppers after onions have cooked for awhile (and before adding the beans).
Curried Shrimp in Peanut Sauce A good quickie dinner.
Easy Lemon Chicken (Splenda Recipe) This can be eaten alone or served with salad or over South Beach Mashed Potatoes.
Editor says: The recipe originally called for cornstarch - I took it out of the ingredients because it isn't really necessary. You can just cook the sauce down until it is thick (called 'reducing'). It is best not to use any thickener such as cornstarch unless absolutely necessary since it is very high GI.
I would also suggest doubling the amount of sweet peppers - makes it easier to get in more vegetables!
Easy Parmesan Garlic Chicken Wow, tonight I actually made a new recipe that everyone enjoyed! Trying to please everyone in my household is a Herculean task. This recipe was in the January 4, 2004, issue of Parade magazine in an ad for Kraft Parmesan cheese. It smells heavenly while baking, and is amazingly easy to prepare and quick to cook.
Easy Salmon Cakes Here is another great recipe from Eating Well magazine. I made these tonight and my sons ate them!! Not expensive, easy and delicious!!
Easy “BBQ” Meatballs The tomato sauce-Yoshida’s mixture really turns out tasting quite like BBQ sauce! These are quick and easy and kid-friendly! My MIL came up with this recipe, and when I served it to my family, everyone immediately dubbed it a “keeper,” even my 10- and 7-year-old boys who are notoriously picky! Enjoy!
Eggplant Marinara I think you'll like this.
Engedra This was contributed by vegansapian to vegweb.com.
**PHASE 2 people: this is generally served over brown rice so you can do that! Phase 1: stay away from any rice!!!
Firehouse Chicken Chili I made this last night and it's wonderful on a freezing cold night. I supposed you can make it with ground beef but I really liked it with chicken!
Fish Fillets Italiano Cod and haddock fillets work well for this braised dish. An extra easy and quick way to fix a superb tasting fish dish!
Fish Tacos Adapted from Family Circle, May 2008.
Note: For those on Phase 2, use whole wheat burrito shells/wraps instead of the lettuce. One small burrito is one bread serving.
Garbanzo Bean Bread (Phase 1) Once it's done, you can use it right away or cool it and use it later. Add your favorite SBD toppings. I use SBD friendly salsa or pizza sauce, cheese, sauteed onions, peppers and mushrooms, sliced olives and a little soy pepperoni. Then put it in the oven at 350 for about ten minutes until it's hot and the cheese is melted.
This bread also is good with Mexican food, and as the base for a fried egg sandwich. For one 8 inch pizza crust (or double for a 10 inch pan).
Another member added 1 1/4 tsp ginger, 1 tsp cinnamon, 1/4 tsp nutmeg, 1/8 tsp allspice and 2-3 packets of Splenda to the batter (doubled recipe) for a spice bread. It sounds great but I have not tried it yet.
Garbanzo Loaf This was one of my more successful experiments. Next time, I’m going to add some sliced calamata olives.
Garlic Lemon Chicken Breast from Spicymama My husbands favorite chicken: really tasty.
If you are in phase 2, you can serve it as we enjoy it - with brown and/or wild rice and almonds.
Garlic Lime Chicken This is from Healthy Foods.
For vegetarians, this recipe works very well with Boca Chikin patties. Cooking time will be less, however.
General Tso's Chicken Adapted from Family Circle, May 2008.
Glazed, Grilled Salmon I had the most WONDERFUL dish tonight for dinner. There is some molasses in the recipe, but it's only 1/4 tsp. so I don't think that is going to kill your diet too much. Give it a try! Not bad huh?
Grilled Asian Cornish Hens with Asparagus and Portobello Mushrooms
Grilled Curried Chicken Skewers with Spicy Peanut Sauce This could be done in the oven if you want to have some in non-grilling weather! - Editor
Hamburger and Cabbage - Gail I put it in Ziploc bags after it cools and freeze it. It makes wonderful quick meals just warmed by itself or you can warm it and put it in a whole-wheat pita. It's just something my mom has always made. If you like onion and peppers, I suppose you could throw those in too.
Hamburger and Cabbage - Jan The rest we froze in meal size bags so we could thaw it out for a quick meal. This stuff tastes wonderful to be something soooo simple. Comfort food! I can imagine varying it by sometimes adding some brown rice to it or a can of tomatoes, depending on my mood. I think it could be the basis for a number of dishes, including vegetable soup.
Heidi's Chicken Cacciatore I made this tonight with stuff I found in the fridge. It was great! We will be having this every week.
Heidi’s Chicken Cacciatore I made this tonight with stuff I found in the ‘fridge. It was great! We’ll be having this every week.
Herbed Balsamic Chicken with Blue Cheese Bon Appétit | June 2009 by Jill Silverman Hough
Editor says: Blue cheese is allowed (there is no low-fat version apparently?) but in moderation and this looks okay as long as it is truly SIX servings!
Huachinango A La Veracruzana This is a classic recipe HUACHINANGO A LA VERACRUZANA or Red Snapper Veracruz from Diana Kennedy's 'The Cuisines of Mexico'. It works well for phase 1. It can be done with a whole fish or filets. Absolutely wonderful and fit for a company meal
Huevos Rancheros with Chipotle Black Bean Sauce Note: The optional bread makes this a Phase 2 recipe!
This is pretty quick to put together and makes a great brunch dish jazzed up with optional fixings - start with a heated tortilla, follow assembly as above, top with lettuce, avocado, sour cream - or serve buffet style.
I usually double the recipe and keep in the fridge for a quick breakfast. While the egg is cooking I heat some of the sauce in a bowl in the micro, throw it together, jump in the shower and eat when I come out. It's filling, really gets me through the morning and is a great way to get in the AM veggies for a change from tomato/V-8 juice.
Hope you enjoy!!!
Indian Cauliflower Garam Masala can also be bought pre-made, but I think it tastes better this way, especially if the cumin seeds are lightly toasted in a dry skillet before grinding.
Indonesian Gado-Gado Gado-gado is an Indonesian dish that works very well as a buffet dish at a backyard barbecue or cookout. It can easily be made up several days ahead of time, just let the veggies reach room temp before using. At the buffet the guests take the vegetables and tofu and top them with the peanut sauce.
Happy eating!
Inside-out Cheese Burgers They came out really tasty and the rest of the family can drown them in ketchup. I had mine with tomato slices and a cucumber salad on the side.
Italian Chicken in a Crock pot
Italian Flag Chicken
Italian Pepper Beef Good by itself (Phase 1), or put in a whole-wheat pita half for a great sandwich (Phase 2).
Italian Pork Loin I had it with ratatouille and it was really good.
Italian Stuffed Peppers Roasted bell peppers and Italian meatballs brought together in one dish!
Suitable for all Phases!
Italian Style Zucchini Casserole I've found so many great recipes on this thread (thanks all), I thought I'd share one for a change.
Jamaican Smoked Chicken Breast Hello all, I made it to Phase 3 by using a lot of the recipes found in this list. Here are a couple I can give back.
Joy’s Chicken Marinade Thanks Rachel. Here's another one that I am not sure is posted. It's a great recipe for chicken - a marinade. I love it. I'm glad you liked what I posted. I love to cook and have tons of cookbooks and recipes, so if there is anything I can help you with, please feel free to email me. Just put SBD or something in the subject area, so I know it's not spam. Good luck on SBD - it's terrific.
Kai Yang (Thai roasted chicken) For mortar-challenged cooks in the US, just use your food processor!
Serve with som tam and sticky rice (rice would make it phase 2, of course). (I can get brown sticky rice here - hard to find but available - all Thais will eat these dishes with sticky rice so see if you can find it.)
In the US, sticky rice is sometimes called 'sweet rice'.
Please note that all my measurements are very approximate - we never measure, just dump things in and taste!
Kickin' Stuffed Peppers
Korean Barbecue Steak Source: adapted from Solutions for the I Don't Cook Syndrome
Kris's Thick One-Pan Chili Last night I had some left over hamburger and didn't know what to do with it, so I started throwing things in a pan, and came up with the following 'Another Chili Recipe'. This was extremely good.
Note: without the rice, it is a phase 1 recipe.
Lemon-Garlic Shrimp Here's one I DID come up with all by myself! This is a very flavorful and fast dish.
Lime Chicken Source: adapted from Solutions for the I Don't Cook Syndrome
Mexican Eggplant Hi.. just tried your eggplant chili.. very good. You might like my Mexican style eggplant.
Mexican Pizza/Nachos Question - are you craving nachos? I was so I'm going to pass on what I did and it solved the craving. And it is way better than what I tried before.
Mexican Salsa Chicken Note: If using rice, the recipe is Phase 2!
This Salsa Chicken really hits the spot & satisfies those Mexican food cravings especially during Phase 1. I wanted to share my time-saving variation. Reminds me of the yummy (but hi-fat) Taco Bell Border Bowls - but don't miss them with this.
It makes a great meal for a crowd, especially teens - set out bowls of the chicken mixture, greens & lots of toppings and let everybody make their own. Watch it disappear!!!
Nancy's Lemon Chicken
Pan Fried Tilapia I realize that I don't have measurements here. I don't think I did measure anything when I did this but I will try to pay attention next time.
Pizza Crust
Portabella Mushrooms Stuffed with Chili I was watching a local cooking show. They were doing all kinds of appetizers. One was portabella mushrooms stuffed with chili. It came with a chili recipe but was done with sausage. I happen to have some frozen chili. This is how I did it.
They’re better if you make them the day before so all the flavors can meld together. They were so good. I had extra and have been using them for an afternoon snack. Its a nice appetizer for a party.
Portabella Pizza Hi Ya'll-
I put this recipe together from two Portobello Pizza recipes (1 from the SBD book) and then added a few extra toppings. It is really great and it tastes even better the next day as a leftover!
Primavera Spaghetti Squash
Punjabi Beef and Spinach NOTES: You can substitute lamb cubes for beef if you want a more traditional dish. Frozen whole leaf spinach (thawed but not cooked) can be used in place of the blanched fresh spinach. Bell pepper can be added to the onions with the meat if you prefer it cooked rather than raw.
Quick and Easy Salsa Chicken Hey everyone, this is one of my favorite quickie recipes.
Quick Peanut Chicken (phase 1) I read your recipe for the peanut chicken, as well as another recipe in that category, earlier today. I experimented at lunch with a couple of ingredients and it was quite good. I was thinking about this great honey peanut chicken I used to get at an oriental restaurant before finding the Beach. So I was looking for a dish with just a hint of sweetness. I will make this again. Hope others will enjoy this as well.
Roast Sweet Potato and Red Onion Soup From \
Roasted Cauliflower and Rice Salad with Dijon Vinaigrette This is from Nava Atlas\'s newsletter ... here is her comment:
A note from Nava: At the same time as the cauliflower for this salad, I roasted a pan of mixed veggies: Broccoli, pumpkin, and brussels sprouts. You can add a bit of tofu, tempeh, or seitan to that mix as well. Yum!
Roasted Squash with Red Onion Recipe by Anne Belle
Sourced from Country Living
Roasted Zucchini 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.
Romano Chicken
Sautéed Chicken Breast With Almonds You can use flour for thickening (a very little bit) in Phase 1 - but why not leave it out entirely?
Shepherd’s Pie Revised
Slow Cooker Italian Beef This is fantastic and easy, since it cooks in a CrockPot. In Phase 2 I think it would be great as an open-faced sandwich on 1/2 of a whole grain bun, or in a whole wheat pita pocket.
South Beach Lasagna Don't hesitate to use other veggies - broccoli, squash, etc. Also, some have used eggplant for the noodle layers. Just lightly sauté thin slices in olive oil and layer in pan.
Soybean and Basil soup Another great vegetarian winter soup receipt from Prima, adapted for SBD (original recipe called for peas.)
Spaghetti Squash with that great Italian Taste!!!! Great side dish or lunch entree.
Spiced Carrot and Lentil Soup From the British magazine Prima
If you wish, you could substitute Thai yellow curry paste, but it will be much hotter than the British Indian curry paste!
Without the carrots it would make a great Phase 1 soup!
Spinach Pie Rachel (nutritionist) said about 1/4 of this pie would count as one vegetable and protein portion. This recipe came from another beacher several years ago, who didn\'t post it but gave me (someone else besides me, lol) permission to post it on the Nutritionists\' board to make sure it was acceptable.
Spinach Portobello Roulades I made these Friday night. We liked them. Thought they were tasty.
Spinach-Cheese Stuffed Chicken Serve with salad
Spinach-Cheese Stuffed Chicken Serve with salad
Steak a la Stephen Here's something that my son started doing and I love it.
Sometimes I broil several steaks at a time to save time so I had left over steak that I cut into thin slices.
Tastes great with a nice Olive Oil and Vinegar Salad.
Super Easy and Quick (to prepare!) Roast in a crockpot This would be good in warmed tortillas, too! Enjoy!
Taco Salad
Tammy’s Dirty Rice Here's a recipe my DIL gave me while I was in Georgia for Thanksgiving.
Tammy’s Fried Cabbage A recipe my DIL gave me while I was in Georgia for Thanksgiving.
Teena’s Low-Carb Glazed Meat Loaf Tip: Double the meatloaf recipe and freeze half before cooking, after which you must add at least 15 minutes to cooking time in oven. Real onions (1/4 cup) can be used in place of the instant if you prefer.
I have tried several SBD meat loaf recipes and never liked any of them, so I modified my own favorite recipe and my husband even likes it just as well as the original. I've sent it to my beach buddies and perhaps folks on this site will enjoy it, too.
Tequila Chicken P.S. Tastes great with homemade salsa and a little sour cream.
Thai Coconut Chicken Adapted from Family Circle, May 2008. Oh - and this isn't traditional Thai, but close enough, I suppose!
Note: Take one can of regular coconut milk, pour out of the can and whisk it up to blend. Then pour half back in the can and fill with water to use for this recipe. Keep the other half of the can for another time (freezes well). You CAN buy low-fat coconut milk, but why pay extra for water?
Also - I would think this amount of the curry paste would be pretty hot so you might want to adjust for personal heat-ness!
Tofu, Tomato and Spring Onion Broth from SHE online
Tomato-Curry Lentil Stew Printed from Allrecipes
I made this tonight only I added 1/2 lb of 95% lean ground sirloin. It is very delicious, easy and fairly quick and not a huge amount. I hope you get a chance to try it. it is wonderful warmed up next day too
Turkey Bean Soup It is easy to turn this into a vegetarian dish by leaving out the turkey. Could substitute mashed tofu. I substitute beans depending on what is in the cupboard.
A great comfort food!
I have also added salsa for a great taste!
Turkey Meatballs
Two Spirits Stew This is so good..great flavor both hot & sweet..I got it from a B&B site.
Vegetable Casserole Mom sent me this from somewhere, not sure where. Sounds great, though! I did cut down the oil to half of what the recipe called for, so if you find you need more, you can use more.
Vegetable Curry Adapted from Family Circle May 2008.
**Phase 2 people can also eat this with whole wheat pita bread or over brown rice.
Vegetarian No-Pasta Lasagna With flavors reminiscent of the classic Greek spanakopita, this easy omelet is just right for breakfast — or for a light dinner. Frozen spinach makes it ultra-quick >
White Fish Fillets with Capers, Tomatoes, Garlic and Lemon This is a favorite of ours and I am sure you will enjoy it as well. I just joined and hope that capers are legal. Adjust quantities to suit yourself.
Zucchini Lasagna (from The Diet Center Cookbook by Sybil Ferguson)
Zucchini Pizza I made this last night and you're right it isn't REALLY like pizza, but it was tasty. I sometimes have a hard time getting in enough veggies at dinner - if I don't have anything leftover or feel like making a salad, etc. so this worked out really well for me. I will definitely make it again tho. Thanks –
Zucchini Pizza This is so good & so easy to make
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