South Beach Diet-- Breakfast

8/13/2019 South Beach Diet-- Breakfast

1/27

PHASE I

Tomato and Leek Frittata

Ingredients

2 teaspoon oil, olive, extra-virgin

2 medium leek(s)

cleaned and thinly sliced (white parts only)

8 large egg(s)

1/4 cup(s) milk, fat-free

1 pinch salt

1 pinch pepper, black ground

1/2 cup(s) cheese, cheddar, white, shredded

2 small tomato(es)

(1 pound), thinly sliced crosswise

1 tablespoon thyme, fresh

Instructions

1


2/27

Preheat oven to 350 F. Warm oil in 10-inch nonstick ovenproof skillet over medium

heat. Add leeks; cook 8 minutes, until softened, stirring. Reduce heat to medium-low.

2 In medium bowl, whisk eggs, milk, salt, and pepper. Stir in cheese. Pour over leek

mixture in skillet. Gently lift up leek mixture to coat bottom of pan. Arrange tomato slicesin overlapping pattern on top. Cook 8 minutes, until sides are set but mixture is still

loose on top.

3 Transfer to oven, cook 10 minutes, until center is cooked through and tomatoes lightly

browned. Remove from oven; run a rubber spatula around edges and underneath to

loosen frittata from skillet. Slide onto serving platter and sprinkle with thyme. Cut into

wedges.

Tip: Leeks can be gritty, so they need to be washed thoroughly. To dislodge the dirt, put the

sliced leeks in a colander and rub vigorously under cold running water.

Cinnamon

Breakfast Ricotta Crème

Ingredients

1 cup(s) cheese, ricotta, part-skim

(or fat-free cottage cheese)


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1/4 teaspoon cinnamon, ground

1/4 teaspoon vanilla extract

2 packet(s) sugar substitute

Instructions

1 Mix all of the ingredients together in a small microwave-safe bowl. Cover with waxed

paper. Put in microwave and cook until warm. Enjoy immediately.

Source: South Beach Diet

Vegetable Quiche

Cups to Go

Ingredients

12 spray(s) cooking spray

to coat muffin pan

1 package(s) spinach, frozen chopped

(10 ounces)

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3/4 cup(s) cheese, cheddar, sharp, reduced-fat, shredded

or Jack cheese

3/4 cup(s) egg substitute

1/4 cup(s) pepper(s), green, bell

finely diced

1/4 cup(s) onion(s)

finely diced

3 drop(s) red pepper sauce

(optional)

Instructions

1 Heat the oven to 350°F. Spray a 12-cup muffin pan with cooking spray.

2 Place spinach in a microwaveable container and cook in the microwave on high power

for 2 1/2 minutes. Drain excess liquid.

3 In a large bowl, combine spinach, cheese, egg substitute, bell pepper, onion, and

pepper sauce, if using. Mix well. Divide mixture evenly among the muffin cups.

4 Bake at 350°F for 20 minutes, or until a tester inserted in the center comes out clean.

Makes 12, 2 per serving.


5/27

Egg, Bacon, andTomato “Sandwiches”

Ingredients

1 medium tomato(es)

each cut into 4 slices

salt

to taste

pepper, black ground

to taste

1 teaspoon mustard, Dijon

1 1/2 teaspoon tarragon, fresh

chopped, (optional)

2 slice(s) bacon, Canadian-style

(1-ounce each)

1 1/2 teaspoon vinegar, white wine

2 large egg(s)


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Instructions

1 Heat oven to 400°F.

2 Season tomato slices with salt and pepper; place 2 of them in a single layer in a

nonreactive baking dish, spread with mustard, and sprinkle with tarragon, if using.

3 Cook bacon in a large skillet over medium heat until lightly browned, about 2 minutes

per side. Lay 1 bacon slice over each mustard-spread tomato slice. Transfer to the oven

and bake until tomatoes begin to bubble, about 10 minutes.

4 Fill a straight-sided skillet or wide saucepan with 2 inches of water. Add vinegar and

bring to a gentle simmer. Crack each egg into a separate cup or bowl. Carefully slide

each egg into the just-simmering water. Cook until desired doneness, about 3 minutes

for soft-centered; remove with a slotted spoon, placing 1 egg atop each bacon slice.

Top with remaining tomato slices and serve.

Source: The South Beach Diet Quick & Easy Coo

Recipe for Broken Arm Breakfast Casserole with CottageCheese, Bacon, Feta, and Green Onions

180



7/27

If you have a broken arm (or just want a smaller size) this is a delicious breakfast casserole!

It's now been two weeks since I slipped on my icy steps and landed flat on my back with a

broken arm. Before that I'd been doing well with my yearly return to Phase One of the

South Beach Diet, but I confess the broken arm did trigger a few days of total comfort

eating. Then I got over it and decided I really DID want to get back on track. I've been

even more grateful than usual to have Jake to help with recipes I've been trying out for A

Month of Daily Phase One Recipes, but there are also times I have to cook for myself if I

want to stick to Phase One.

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A few things I've learned about cooking with a broken arm:

1- Even a small pan is heavier than you realize if you're picking it up with one hand.

2- Ingredients that need a lot of chopping or special treatment are just too much trouble.

3- If it takes something you usually avoid (like a little bacon) to get you to cook, that's ok.

So with those principles of broken arm cooking in mind I made this smaller-than-usual

breakfast casserole, and it's been great to have in the fridge!

I used just four pieces of pre-cooked bacon, cooked it more in the microwave, and then

blotted off as much of the fat as I could. (I know bacon isn't really recommended for the

South Beach Diet, so use turkey bacon if you don't have a broken arm!)

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I need lots of calcium right now, so I rinsed one cup of low-fat cottage cheese so I had just

the curds.

I also used 3 oz. (1/3 cup) crumbled Feta.

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And another 1/3 cup sliced green onions (measured in the same measuring cup!)

Spray a very small (9"x7" or 8"x8") glass casserole dish and combine the crumbled bacon,

cottage cheese, Feta, and green onions. Season with a little Spike Seasoning (or other all-

purpose seasoning) and some fresh ground black pepper.

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Beat 8 eggs and pour over the other ingredients; then gently "stir" so they're well combined.

Bake at 375F/190C for 30-35 minutes, or until the mixture is set and starting to lightly

brown. Serve hot. This keeps well in the fridge and can be reheated in the microwave for

1-2 minutes.

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12/27

- See more at: http://www.kalynskitchen.com/2013/01/breakfast-casserole-cottage-cheese-bacon-

feta.html#sthash.6PT3799J.dpuf

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13/27

M O N D A Y , A U G U S T 8 , 2 0 1 1

Kale and Feta Breakfast Casserole

(Makes 6-8 servings, recipe created by Kalyn.)

Ingredients:

10-12 oz. fresh kale, washed and coarsely chopped

2 tsp. olive oil

3/4 cup crumbled Feta cheese (about 4 oz.)

12 eggs, beaten

1 tsp. Spike Seasoning (or use any all-purpose seasoning that's good with eggs)

Salt and fresh-ground black pepper to taste

Instructions:

Preheat oven to 375F/190C. Wash the kale if needed and spin dry or dry with paper towels, then coarsely chop

kale. Heat oil over medium-high heat in a large frying pan. When oil is hot add the kale and cook while stirring

until kale is wilted and starting to soften, about 3-5 minutes. (Red Russian Kale will cook more quickly; darker

green kale varieties will take longer to soften.)


14/27

Spray a 9" x 12" casserole dish with olive oil or nonstick spray, then put barely-cooked kale in the bottom of

the dish. Crumble Feta cheese over the kale. Beat eggs with Spike Seasoning, salt, and fresh ground black

pepper; then pour eggs over kale/Feta. (I like to take a fork and gently stir so the veggies and cheese are well-

distributed in the eggs.)

Bake the casserole 40-45 minutes, or until eggs are set and the top is starting to lightly brown. Serve hot. This

is good with a dollop of low-fat sour cream.

Leftover egg casserole will keep in the fridge for about a week. Reheat in the microwave for 1-2 minutes.

(Don't microwave too long or it will make the eggs rubbery.

PHASE II

Blackberry-Banana Breakfast Smoothies

Ingredients

2 small banana(s)

quartered (1 1/2 cups)


15/27

1 cup(s) blackberries

plus extra for garnish (optional)

1 1/2 cup(s) yogurt, fat-free plain

or low-fat plain

1 tablespoon sugar substitute

(optional)

1 tablespoon wheat germ

Instructions

1 In a blender, combine bananas and blackberries; purée until smooth.

2 Add yogurt, sugar substitute, if using, wheat germ, and 4 ice cubes; blend until smooth,

about 1 minute.

3 Pour into 4 (10-ounce) glasses, garnish with whole blackberries, if using, and serve.

Makes 4 (1-cup) servings

Source: The South Beach Diet Taste of Summer Cookbook



16/27

Breakfast Burrito

Ingredients

1 tablespoon oil, olive

2 large egg(s)

1 teaspoon milk, fat-free

or low-fat plain soy milk

1 medium tomato(es), plum

chopped

2 whole tortilla(s), flour, whole-wheat

6 inch

2 ounce(s) cheese, cheddar, sharp, reduced-fat, shredded

2 tablespoon salsa, medium

1/2 medium avocado

diced or 2 tablespoons guacamole

sour cream, nonfat

(optional)


17/27

Instructions

1 Heat nonstick skillet with oil on medium heat. Beat eggs with milk and diced tomato.

Add the egg and tomato mixture to heated skillet; scramble until done, about 2 to 3

minutes.

2 Place each tortilla on broiler plate of a toaster oven. Assemble burritos on the tortillas,

dividing eggs in the center of each, topping with cheese. Toast each until cheese is

melted. Add salsa and avocado, folding tortillas to enclose contents. Serve immediately

with an optional dollop of sour cream on each.

Source: South Beach Diet

Greet-the-Sun Breakfast Pizzas

Ingredients

5 teaspoon oil, olive, extra-virgin

divided

4 ounce(s) spinach, fresh

4 cups packed

2 whole pita, 100% whole-wheat



18/27

6 inches each, halved horizontally

2 large tomato(es), plum

thinly sliced

4 large egg(s)

1/4 teaspoon salt

1/4 teaspoon pepper, black ground

2 ounce(s) cheese, feta, reduced-fat

crumbled (1/3 cup)

Instructions

1 Heat the oven to 450°F. In a large nonstick skillet, heat 1 teaspoon of the oil overmedium heat. Add spinach, in batches if necessary, and cook until wilted, 2 to 3

minutes. Brush inside of each pita round with 1 teaspoon oil.

2 Place pita rounds, oiled side up, on a large baking sheet and bake until starting to

brown, about 5 minutes. Remove from the oven.

3

Divide tomatoes and spinach evenly among pita halves, leaving an empty space in thecenter of each for an egg. Crack 1 egg into the center of each pita. Sprinkle with salt

and pepper, return to the oven, and bake until yolks are lightly set, 8 to 10 minutes.

Sprinkle with cheese and continue baking until cheese has softened, about 2 minutes

more. Serve warm.




19/27

Spiced Oatmeal with Dried Apricots and

Walnuts

Ingredients

1/4 cup(s) nuts, walnuts

1/2 cup(s) oats, steel cut

12 whole apricot(s), dried

cut into 1/4-inch pieces

1 1/2 teaspoon maple syrup, sugar-free

1/2 teaspoon cinnamon, ground

1 pinch salt

Instructions

1 Heat oven or toaster oven to 275°F. Spread walnuts on a baking tray and bake until

fragrant and toasted, 8 to 10 minutes. Roughly chop.

Microwave instructions:

2


20/27

While the nuts are toasting, combine 2 cups water, oats, apricots, syrup, cinnamon, and

salt in an 8-cup microwave-safe bowl (the size of the bowl is important as it must allow

the oats to bubble up without spilling over). Cover with plastic wrap, vent, and cook at

full power for 5 to 7 minutes. Stir, replace plastic wrap, and cook for an additional 5 to 7

minutes, until liquid is mostly absorbed. Sprinkle with nuts and serve.

Stovetop instructions:

3 Combine 2 cups water and oats in a medium saucepan; soak overnight. Add apricots,

syrup, and salt and bring to a boil over medium heat. Reduce heat and simmer, stirring

occasionally, until liquid is mostly absorbed, 15 to 20 minutes. Sprinkle each serving

with nuts and cinnamon.

Each serving is 1/2 cup.

Source: The South Beach Diet Quick & Easy Cookbook

Phase III

Zucchini Brunch Muffins

Ingredients

12 whole baking cups, paper

1/3 cup(s) oil, olive, extra-virgin



21/27


2 large egg(s)

1 tablespoon sugar substitute

3/4 cup(s) flour, all-purpose

1 cup(s) flour, whole-wheat

3/4 cup(s) cheese, Parmesan

grated

2 teaspoon baking powder

1 teaspoon salt

1 medium zucchini

(about 1/4 pound), coarsely grated

Instructions

1 Preheat oven to 375°F. Line muffin tin with paper baking cups.

2 In a small bowl, whisk oil, milk, eggs, and sugar substitute until combined.

3 In a large bowl, whisk both flours, cheese, baking powder, and salt. Fold in zucchini,

then oil mixture. Mix only until combined (batter will be stiff).

4 Drop batter evenly into prepared muffin cups. Bake for 15 minutes, or until a toothpick

inserted in center of a muffin comes out clean. Let cool on wire rack.

Makes 12 muffins. Enjoy 1 muffin as a serving.

Source: South Beach Diet Online Exclusive



22/27

Warm Buckwheat Crêpes with Mixed

Berries

Ingredients

3 tablespoon flour, buckwheat

2 tablespoon flour, unbleached


1 large egg(s)

2 teaspoon oil, canola

1/2 teaspoon sugar substitute

1 pinch cinnamon, ground

1 medium lemon zest

grated peel (use a pinch of zest)

1 pinch salt

1 1/2 cup(s) berries, frozen

thawed

6 spray(s) cooking spray


23/27

to lightly coat skillet

Instructions

1

MAKE-AHEAD: Crêpes can be made up to 3 days ahead and stored, tightly wrapped inone pile, in the refrigerator. Gently reheat in a microwave on low for 15 seconds or in a

warm oven.

2 Purée buckwheat and all-purpose flours, milk, egg, oil, 1 tablespoon plus 1 1/2

teaspoons warm water, sugar substitute, cinnamon, zest, and a pinch of salt in a

blender until smooth, about 1 minute. Set aside to rest for 15 minutes.

3

Meanwhile, place berries in a small saucepan and cook over medium-low heat untilgently bubbling and warmed through. Remove from heat and cover pan to keep warm.

4 Lightly coat the skillet with cooking spray and heat over medium heat. Add 2

tablespoons of the batter, tilting the pan so that batter forms an even, thin layer. Cook

until bubbles form and edges begin to brown, about 1 minute. Using a spatula, carefully

flip the crepe over and cook until golden on the bottom, about 1 minute.

5 Transfer crepe, golden side down, to a plate. Repeat with remaining batter, coating the

pan with cooking spray after each crêpe. Stack crêpes as you go.

6 To serve, place 1 crêpe, golden side down, on a plate. Place 2 tablespoons berries in

the center and roll up crêpe around berries. Spoon 2 more tablespoons berries and

some juices over the top. Repeat with remaining crêpes. Serve warm or at room

temperature.

Makes 6 servings, 1 crepe per serving.

Source: The South Beach Diet Parties & Holidays Cookbook



24/27

Savory Egg, Ham, and Cheese Crêpes

Ingredients

5 large egg(s)

4 lightly beaten

1/3 cup(s) milk, lowfat (1%)

1/3 cup(s) flour, chickpea

6 1/2 teaspoon oil, canola

divided

1 pinch salt

plus more to taste, divided

1 pinch peppercorns, black

plus more to taste, divided

4 slice(s) ham, deli-style, low-fat, low-sodium boiled

or smoked (not honey glazed), (1-ounce each)

4 slice(s) cheese, reduced-fat Swiss


25/27

(3/4-ounce each)

Instructions

For the crêpe batter:

1 Purée flour, milk, 1 tablespoon plus 1 1/2 teaspoons warm water, 1 egg, 4 1/2

teaspoons oil, pinch of salt, and pinch of pepper in a blender until smooth, about 1

minute. Set aside to rest for 15 minutes.

For the crêpes:

2 Heat 1 teaspoon of the oil in an 8-inch nonstick skillet or crêpe pan over medium heat.

Add 2 tablespoons of the batter, tilting the pan so that batter forms a thin layer. Cookuntil edges begin to brown, about 1 minute. Carefully flip the crêpe over and cook until

golden on the bottom, about 1 more minute.

3 Transfer crêpe, golden side down, to a plate. Without adding any additional oil, repeat

with remaining batter, stacking crêpes, to make all 4 crêpes.

4 Lay each crêpe, golden side down, on a serving plate. Top each with 1 ham slice and 1

cheese slice.

5 Season eggs with salt and pepper. Heat remaining 1 teaspoon oil in a nonstick skillet

over medium-high heat. Add eggs and stir occasionally until set, about 2 minutes.

Divide eggs among prepared crêpes, roll up, and serve.

Source: The South Beach Diet Quick & Easy Cookbook



26/27

Smoked Salmon and Cream Cheese

“Breakwiches”

Ingredients

8 slice(s) bread, 100% whole-grain

thin-sliced

2 ounce(s) cream cheese, reduced-fat

(1/4 cup)

6 ounce(s) fish, smoked salmon

thinly sliced

2 tablespoon chives, fresh

chopped

peppercorns, black

freshly ground, to taste

4 teaspoon vegetable oil spread, butter-flavored

divided


27/27

Instructions

1 Lay bread on a work surface; spread each slice with 1 tablespoon of the cream cheese.

Divide smoked salmon among 4 of the slices. Sprinkle salmon evenly with chives and

pepper. Top with remaining bread slices to make 4 sandwiches.

2 In a large nonstick skillet, heat 2 teaspoons of the vegetable oil spread over medium

heat. Add 2 sandwiches, weight down with a heavy pan, and cook until golden brown,

about 2 minutes per side.

3 Repeat with remaining vegetable oil spread and sandwiches. Cut sandwiches in half

and serve warm.


Documents

South Beach Diet-- Breakfast