South Beach Diet Recipes

Here are a selection of delicious recipes suitable for the South Beach Diet phase 1.

Grilled Salmon with Rosemary

Ingredients:

• 1lb of salmon
• 2 tsp extra virgin olive oil
• 2 tsp of fresh lemon juice
• One quarter of a teaspoon salt
• A pinch of freshly ground black pepper
• 2 minced cloves of garlic
• 2 tsp fresh chopped Rosemary leaves

Directions:

1. Cut the salmon into 4 equal size portions.
2. Mix the extra virgin olive oil, lemon juice, salt, pepper, garlic and rosemary in a bowl. Brush the mixture over the salmon.
3. Arrange the salmon on a grill rack or use a grill basket sprayed with olive oil cooking spray.
4. Grill over a medium to hot heat until the fish easily flakes. Allow 4-6 mins per 1/2" of thickness. If the salmon is thicker than 1 inch, gently turn it halfway through grilling.
5. To broil, spray the rack of a broiler pan with olive oil cooking spray and lay the salmon on it. Broil approx 4 inch from the heat for 4-6 minutes per 1/2" of thickness. If the fish is more than 1" thick, gently turn it halfway through broiling.
6. To serve, garnish with rosemary sprigs, if desired.

Chicken breasts with Tarragon cream sauceIngredients:

• 4 boneless, skinless chicken breast halves (approx 2lbs)
• 1 tbsp butter
• 1 tbsp olive oil
• 1/2 a cup of light or fat free cream
• 1 tbsp Dijon mustard
• 2 tsp of fresh chopped tarragon
  
• Salt & pepper
  

Directions:

1. Sprinkle the chicken with salt and pepper. In a large skillet over medium heat, melt the butter with the oil. Brown the chicken breasts on both sides.
2. Reduce heat and cook, covered for 15 mins, just until the chicken is cooked through. Transfer the chicken onto a serving platter; cover with foil to keep warm.
3. Add cream to skillet and scrape up brown bits. Stir in mustard and tarragon. Cook over medium heat, stirring constantly for 5 mins until the sauce thickens slightly.
4. Season to taste with salt and pepper, and pour sauce over chicken.

Chopped salad with tuna

Ingredients:

• 2 tbsp white wine vinegar
• Salt and pepper
• 1/4 cup olive oil
• 1 head romaine lettuce, chopped into 1" pieces
• 1 can (15.5 oz.) chickpeas, drained and rinsed
• 1 can (6 oz.) tuna in oil or water, drained and flaked
• 1/2 cup black olives (approx 20), pitted and slivered
• 1/2 red onion, cut into 1/4" pieces
• 2 cups of coarsely chopped fresh curly parsley

Directions:

1. Place the vinegar in a large salad bowl. Add 1/4 tsp salt and 1/8 tsp pepper.
2. Slowly add the oil and whisk to emulsify.
3. Add the remainder of the ingredients to the bowl, and toss well.

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