Food thesaurus http://www.foodsubs.com/ South Beach Diet Phase I recipes Ingredients: Enova oil (mixed conola/soy oil; theoretically burnt immediately in the metabolism) Breakfast Cottage cheese with 1/2 cup chopped cucumbers and tomatoes Turkey slices and 1/2 cup red and green pepper slices Low fat cheese slices on 1/2 cup chopped spinach, microwaved with I Can't Believe It's Not Butter! spray. For a 4 minute quick fix I buy a 1/2 of a Hormel Cure 81 extra lean ham that has been presliced. I put 2 slices in a pan and carmelize both sides on high. ham or turky roll ups (recipe in book?) 2 slices canadian bacon with 2% light cheddar I bought the 500 low-carb recipe books and made the best protein pancakes this am that are phase 1 legal!!!! 1/2 c ricotta cheese 1/2 c egg beaters 1/4 c (one scoop) vanilla flavor whey protein powder 1/2 tsp baking powder 1/8 tsp salt. Whisk together cheese and eggs till smooth, add protein powder, salt and baking powder and whisk again. Heat fry pan with cooking spray, pour batter in whatever size circles you like and just like pancakes flip when they are bubbly. I served them with i cant believe its not butter spray and sugar free syrup. I even made extras to freeze and take for quick breakfasts...I bet for phase 2 you can even add some bluberries! Ymmy Lunch/dinner "Chicken Cakes" 1 can Swansons chicken(all white) 1T finely diced red onion 1T mayonaise 1t. dried tarragon a sprinkle of lemon pepper S&P to taste a fantastic version of the chicken cakes. 1 can chicken (drained very well) 1T finely diced onion 1T mayo 1t curry powder 1T finely chopped peanuts S&P to taste 1t soy flour(leave this out if you are in phase one) Combine first 6 ingredients. Form into a patty and dip into the soy flour. Heat a small pan with 1T oil. Cook the cake until brown, flip and press the cake to flatten with a spatula. Serve with a dollop of sour cream. BACON CHEESE BURGER QUICHE * 1 lb very lean hamburger * 1 small chopped onion * 4 slices crisp-cooked bacon, chopped into bits (I used regular but I am sure you could use turkey bacon to make it perfect for SB) * 3 eggs * 1/2 cup reduced fat mayonnaise * 1/2 cup low carb milk (I bought mine at Safeway) * 8 oz shredded cheddar or swiss cheese (I used reduced fat) *garlic powder to taste (Optional) *pepper to taste Brown hamburger in skillet with onion. Remove and mix in bowl with bacon pieces, breaking up any larger clumps with a fork or pastry mixier until you have a fine mix. Drain well of any excess grease and press into the bottom of a deep-dish pie pan. Set aside. Preheat oven to 350 degrees F. Combine remaining ingredients in mixer bowl and whip well. Pour mixture over the beef "crust" and bake 40-45 minutes until top is browned and "set". Cool 15-20 minutes before slicing. This can be packaged in ziplocs or plastic containers for meals for quickly microwaving over the next 3-5 days. (Does not freeze well though) Makes 8 servings Pesto and Cheese-Filled Chicken Breasts (Phase ?) 4 boneless, skinless chicken breasts 1/2 soft goat cheese (regular soft goat cheese has 5g fat/oz.) 1/3 c. pesto (I used store-bought) 1 t. minced shallot or green onion 1/2 c. white wine (optional) Oven to 350. Pound the chicken breasts to 1/4" thickness. Mix up the goat cheese, pesto, and shallot/onion. Spread a scant 2T cheese/pesto mixture on the boned side of each breast. Roll or fold up each breast to enclose the cheese/pesto, and fasten with toothpicks. Bake about 20 minutes. Note: I poured about 1/2 c. white wine in the pan for moisture. You could use chicken broth instead, or nothing. The original recipe says to brown first in olive oil, but my packets were so tenuous that I didn't do that. Chicken Cordon Bleu (Phase ?) made a chicken dish tonight that turned out pretty good. I used the thin cut chicken breasts -- but you could also use regular boneless/skinless chicken breasts and pound them until they are very thin. I spread each one without about 1/3rd of a Laughing Cow light cheese wedge. Then I placed a 1/2 slice of low fat ham on top. I rolled up the chicken breast and secured it with a toothpick. I heated a very small drizzle of olive oil in a pan and browned the chicken rolls on each side. Then I transferred them to a baking dish and baked at 350 for about 15 - 20 minutes. In the meantime, I deglazed the pan with about 1/4 c. of dry white wine. You could also use fat free chicken broth if you want to avoid the wine. I addded a minced clove of garlic, and some sliced mushrooms and cooked over medium heat until the mushrooms were done just right. I added about a 1/2 cup of skim milk, 1/4 c. grated parmesan cheese, and then a squirt of Dijon mustard (about a tablespoon) to thicken up the sauce, and cooked until everything was nice and smooth. (Season to taste with salt and pepper at this point.) When the chicken rolls were cooked through, I poured the sauce over them. It ended up pretty good, and the whole family liked it! It would be good served with brown rice or whole wheat pasta on Phase 2, and don't forget plenty of veggies on the side. We had salad and peas. Another Chicken Cordon Bleu (Phase ?) 1 chicken skinless boneless chicken breast 3 low fat ham slices low fat mazzarella cheese extra virgin olive oil tsp dijon mustard beat chicken breast with meat mallet an cut in half. Saute in olive oil on both side until chicken is done. place dijon mustard, ham slices and cheese on top of one breast peace. Place other breast piece on top. Heat until cheese melt. I haven't tried it yet but i think you could use low fat swiss also. Phase 2 whole wheat (high fiber) toast, with a smear of peanut butter toast and low-fat jarlsberg cheese ================================================================== Honey Wheat Black Bread # Tried 2004-06-05, hoping it was something like the "black bread" # remember Marliene making when I was 10. It was nice, but it # wasn't what I remember. # Source: From: Julia Cho (unis928@yahoo.com) Subject: Honey Whole Wheat Bread (3) Collection Newsgroups: rec.food.recipes Date: 2003-06-21 16:41:10 PST .... 1 1/2 cups warm water 2 tablespoons unsalted butter or margarine, softened 1/2 cup honey 2 cups Unbleached Bread Flour 1 2/3 cups Whole Wheat Flour 1 tablespoon cocoa 1 tablespoon granulated sugar 2 teaspoons instant coffee 1 1/2 teaspoons salt 1 tablespoon powdered caramel color (optional) 2 1/4 teaspoons instant yeast Manual/Mixer Method: In a medium-sized mixing bowl, or the bowl of your electric mixer, combine all of the ingredients. Stir the mixture together, using your hands, a spoon, or your mixer, till the dough forms a shaggy mass that begins to pull away from the sides of the bowl. Knead the dough, by hand or mixer, for about 10 minutes, till it's become smooth. Transfer it to a lightly oiled bowl, turning to coat all sides. Cover the bowl, and allow the dough to rise until doubled in bulk, at least 1 hour. Bread Machine Method: Place all of the ingredients into the pan of your bread machine. Program the machine for manual or dough, and press Start. Examine the dough about midway through the kneading cycle; it should be soft and smooth, but not overly sticky. Adjust the consistency with additional water or bread flour, as needed. Allow the machine to complete its cycle. Divide the dough into 8 pieces. Shape each piece into a small log-shaped loaf. This dough is soft, so use flour or a non-stick spray on your hands. Sprinkle a lightly greased or parchment-lined baking sheet with cornmeal, place the loaves on the sheet, and cover. Let the loaves rise for 1 hour, or until they look "puffy" but aren't doubled in size. Bake the bread in a preheated 350 F oven for 20 to 25 minutes. The loaves will appear slightly darker on the top when they're done. Remove them from the oven, and cool on a wire rack. Yield: 8 mini-loaves. This bread stays moist and delicious for at least four days. If you want a less sweet bread, just cut the honey to 1/4 cup and leave out the 1 tablespoon sugar. The bread won't stay moist as long, but has very good flavor. Note: Powdered caramel color is available through the King Arthur Flour Company at http://www.kingarthurflour.com ################################################################## Whole wheat fig bars recipe from http://www.recipezaar.com/recipe/getrecipe.zsp?scaleto=56&sys=e&id=107352 time to make 40 min 25 min prep makes 56 2x1 inch bars 1/3 cup vegetable shortening, i use butter or margarine 1 cup packed brown sugar 2 eggs 1 teaspoon vanilla extract 1+1/4 cups all-purpose flour 1+1/4 cups whole wheat flour 1/4 teaspoon baking soda 2 teaspoons baking powder 1 teaspoon orange zest 1 pinch salt Fig Filling 8 ounces dried figs, stems removed (can sub dates) 2/3 cup water 3 tablespoons lemon juice or orange juice 3 tablespoons granulated sugar Not the one? See other Whole Wheat Fig Bars Recipes * < 60 mins Bar Cookies * Canadian Bar Cookies * Low Sodium Bar Cookies * Tropical Fruits Bar Cookies * Dinner Party Bar Cookies 1. Preheat oven to 375f degrees. 2. In a large bowl, beat together shortening, brown sugar, eggs and vanilla until creamy. 3. Add all purpose flour, whole wheat flour, baking soda, baking powder, orange peel and salt, beating until blended. 4. Refridgerate dough 1 to 2 hours. 5. Prepare fig filling and set aside, see below. 6. On a floured surface, roll dough into 14 inch square. 7. Cut dough into 4 equal strips, each 14 inches long and 3 1/2 inches wide. 8. Spoon 1/4 of fig filling in a 1 1/2 inch wide mound down center of each strip. 9. Using a long spatula, lift sides of each dough strip over filling, overlaping slightly on top. 10. Press edges together to seal. 11. Cut strips crosswise in half for ease of handling. 12. Place, seam side down, 3 inches apart on greased baking sheets. 13. Brush off any excess flour. 14. Cut each strip into 7 (1 inch) crosswise pieces, but do not separate. 15. Bake 13 to 15 minutes or until puffed and firm to the touch. 16. Cool 5 to 10 minutes on baking sheets; then cut apart and remove to racks to cool completely. 17. Fig Filling. 18. In a medium saucepan, combine figs, water, lemon or orange juice and granulated sugar. 19. Bring to a boil over medium heat, stirring occasionally. 20. Reduce heat and simmer 5 to 10 minutes or until thickened, stirring occasionally; cool. ################################################################## Scones Alex' Bruhch Scones (Based on an original from Johanna Bobrow. These scones are always very well-received. Recently (2007-08-25) re-calibrated to metric and weights instead of volumes, so may need some fine tuning.) This recipes scales very well. A medium batch makes a dozen or so large scones. Ingredients Batch Size NOTE: The large scaling is untested!) Dry: Small Medium Large flour (all-puepose) 535 g 800 g 1250 g sugar (granulated white) 100 g 150 g 250 g baking powder (double acting) 13 g 20 g 32 g salt 4 g 6 g 9 g .75 tsp. salt Frozen: butter 300 g 450 g 675 g (4/3 stk) (2 stk) (3 stk) Wet: eggs* 2 3 5 * eggs: reserve an extra egg for glazing. I make thie recipe with jumbo eggs, but I've done it with large, with the same quantity, and it was fine.) milk 270 ml 400 ml 625 ml Tools oven (because if I don't list it some of my friends will point out that I didn't list it. phtppppt to you!) oven mitts kitchenaid mixer or good hand strength and lots of patience mixing bowl (I like stainless steel, but anything that can survive freeze-thaw cycles will do fine.) cheese grater dough blender (It's a lot easier to explain what this is since google image search came along; see http://images.google.com/images?q=dough+blender for some examples.) cutting board (or a second bowl --- something to grate the butter over --- in my experience, grating it over a plate results in butter all over the countertop) cookie sheet baker's parchment (You can use foil instead of a cookie sheet and skip the parchment, or use foil in place of the parchment --- but your scones will burn on the bottom. Foil + parchment should work, but I've never tried it.) Preparation (night before) Freeze the butter the night before. I will also usually put a cutting board, grater, pastry knife, and mixing bowl in the freezer the night before. The directions below describe all the freezer rigamarole I do; you can punt it all and still get perfectly palatable scones. Preparation (baking day) preheat oven to 425F (220C). Mixing sift together the dry ingredient into the chilled mixing bowl. shave the butter (I find grating frozen butter with a cheese grater by far the best mathod; a chilled cleaver and cutting board are a distant second best), then chop the shaved butter into the dry ingredients until you have a coarse mix (grain size around 1 to 2 mm average --- coarseer than sand, finer than pebbles). (Note: you can freeze the mix in an airtight container at this point, and make perfectly fine scones from it by adding the wet and optional ingredients as much as 2 months later.) beat the eggs; mix the milk in with the eggs. put mixing bowl in the mixer and start the mixer on low speed. gradually pour the egg-milk mixture in. Mix thoroughly and knead until you have a smoothe sticky dough. (Note: I use a Kitchenaid Pro and the dough hook, and just let it run for about 10 minutes on the second-slowest setting. You can do the mixing and kneading by hand --- I did it by hand the first 3 or 4 times I made this recipe. That's why I now own a Kitchenaid Pro.) Baking beat 1 egg in a small container form the dough into little (~ 1.5 inch) balls, glaze them with the egg, and place them on a cookie sheet. (Note: if you're not using bakers' parchment or a non-stick cookie sheet, grease the cookie sheet.) bake at 425F (220C) for 12 minutes, then check them; check every 4-5 minutes thereafter until they're done (I've had them take as long as 25 min, but that was probably because that oven sucked.)