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Private practice, South Beach Cardiology, Miami, FL
Has authored 100+ scientific publications
Assoc. Prof. of medicine at the University of Miami School of Medicine
Married to Sari, two children
More Free Recipes!
The
Taste of Success – Recipes from
The South Beach Diet Cookbook contains
these other tasty South Beach recipes: Smoked Chicken
Salad with Raspberry Balsamic Vinaigrette AND Strawberries
with Velvety Chocolate Dip
The
South Beach Diet
(Rodale, 2003)
8,680,000 copies sold!
The
South Beach Diet Cookbook: More than 200 Delicious
Recipes That Fit the Nation's Top Diet
(Rodale, 2004)
CBN.com – The South Beach Diet doesn't count calories, doesn't severely restrict the foods you can eat, and doesn't depend on tremendous willpower.
It can benefit you in five ways: this diet program supports weight loss, reduces cravings, lowers the risk of heart attack, lowers cholesterol, and reverses adult-onset diabetes.
Try these three fabulous, doctor-approved dishes and enjoy good health!
Use this one-dish meal to easily add a few servings of vegetables to your day. Serve it in bowls with crusty whole grain bread or spoon it ver whole wheat fettuccine.
Ingredients:
1/2 pound extra-lean ground beef or ground turkey breast
1/4 cup whole wheat bread crumbs
1/4 cup liquid egg substitute or 1 egg
3/4 teaspoon ground black pepper
1/2 teaspoon dried Italian seasoning
6 tablespoons grated Parmesan cheese
1 onion, finely chopped
2 cloves garlic, minced
2 zuchinni, halved lengthwise and sliced
1 yellow squash, halved lengthwise and sliced
1 can (16 ounces) Italian-style cut tomatoes
1 can (16 ounces) crushed tomatoes
1/4 cup chopped fresh basil
Sprig basil, for garnish
Directions:
In a large bowl, combine the beef or turkey, bread crumbs, egg substitute or egg, 1/2 teaspoon of pepper, the Italian seasoning, and 4 tablespoons of the cheese. Form into bals the size of walnuts.
Spray a large nonstick skillet with cooking spray and heat over medium heat. Working in batches, add the meatballs and cook for 15 minutes, leaving drippings in the skillet. Repeat to cook the remaining meatballs.
In the same skillet in warm drippings over medium-high heat, add the onion and garlic and cook for 5 minutes, or until the onion is tender. Stir in the zuchini, yellow squash, cut tomatoes (with juice), crushed tomatoes, the remaining 1/4 teaspoon pepper, the remaining 2 tablespoons cheese, and themeatballs. Heat to boiling. Reduce the heat to low, cover, and cook for 20 minutes. Stir in the chopped basil. Garnish with the basil sprig.
Makes 4 servings.
Nutrition at a Glance:
Per serving: 280 calories, 20 g fat, 5 g saturated fat,
23 g protein, 25 g carbohydrate, 6 g dietary fiber, 88 mg cholesterol,
646 mg sodium
This hearty frittata is chock-full of healthy veggies, making for a very satisfying Phase 1 breakfast.
Ingredients:
2 tablespoons trans-free margarine
1 onion, chopped
2 zuchinni, thinly sliced
4 large mushrooms, chopped
1/2 large red bell pepper, chopped
1/2 teaspoon salt
1/4 teaspoon dried thyme, crushed
1/4 teaspoon ground black pepper
4 large eggs, at room temperature
1 cup liquid egg substitute
1 1/2 tablespoons grated Parmesan cheese (optional)
Directions:
Place the broiler rack in the lowest position (6 to 7" from the heat source) and preheat the broiler.
Melt 1 tablespoon of the margarine in a large oven-safe nonstick skillet over medium heat. Add the onion, zuchinni, mushrooms, bell pepper, 1/4 teaspoon of the salt, the thyme, and 1/8 teaspoon of the pepper. Cook, stirring occasionally, for 8 minutes, or until the vegetables are tender and no juices remain in the pan.
In a large bowl, combine the eggs, egg sustitute, the remaining 1/4 teaspoon salt, the remaining 1/8 teaspoon pepper, and the cheese, if using.
Melt the remaining 1 tablespoon margarine in the skillet with the vegetables over very low heat. Pour in the egg mixture. Cook, uncovered and without stirring, for 15 minutes, or until only the top remains runny. Place the skillet under the broiler and cook for 2 minutes, or until the eggs are just set. Slide the frittata onto a large serving plate to serve.
Makes 4 servings.
Nutrition at a Glance:
Per serving: 200 calories, 12 g fat, 3 1/2 g saturated
fat, 16 g protein, 9 g carbohydrate, 2 g dietary fiber, 215 mg
cholesterol, 510 mg sodium
Chopped fresh apple, not the usual applesauce, flavors these moist muffins. If you really like cinnamon, you can add an extra 1/4 to 1/2 teaspoon for added zip. Make these an occasional part of your Phase 3 breakfast plan.
Ingredients:
1 1/2 cups whole wheat or whole grain pastry flour
2 teaspoons baking powder
1 teaspoon baking soda
1 teaspoon ground cinnamon
1/4 teaspoon salt
3/4 cup buttermilk
3 tablespoons canola oil
2 tablespoons packed brown sugar
2 tablespoons sugar substitute
1 egg, beaten
1/2 medium apple, peeled and finely chopped
1/2 cup chopped walnuts
Directions:
Preheat oven to 400°F. Coat a 12-cup nonstick muffin pan with cooking spray or line with paper baking cups.
In a medium bowl, combine the flour, baking powder, baking soda, cinnamon, and salt.
In a large bowl, combine the buttermilk, oil, brown sugar, sugar substitute, and egg. Stir in the flour mixture until just combined. Do not overmix. Stir in the apples and walnuts.
Evenly divide the batter among the prepared muffin cups, filling them about two-thirds full. Bake for 12 minutes, or until a wooden pick inserted in the center of a muffin comes out clean. Cool on a rack for 5 minutes. Remove to the rack to cool completely.
Makes 12 muffins
Nutrition at a Glance:
Per muffin: 150 calories, 8 g fat, 1 g saturated fat,
4 g protein, 18 g carbohydrate, 3 g dietary fiber, 20 mg cholesterol,
260 mg sodium
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