South Beach Diet

BREAKFAST:6oz vegetable juice2 vegetable quiche cups to go (recipe below)decaf coffee or decaf tea with non fat milk & sugar substitute

MID MORNING SNACK:1 part-skim mozzarella cheese stick

LUNCH:Sliced grilled chicken breast on romaine lettuce2 tbsp Balsamic vinaigrette (recipe below) or low sugar dressingsugar-free flavored gelatin dessert

MID AFTERNOON SNACK:Celery stuffed with 1 wedge Laughing Cow Light Cheese

DINNERGrilled salmon with rosemary (recipe below)Steamed asparagustossed salad (mixed greens, cucumbers, green peppers, cherry tomatoes)Olive oil & vinegar to taste or 2 tbsp low sugar dressing

DESSERTVanilla ricotta creme (recipe below)

RECIPES:

Quiche Cups to Go1 pkg (10 oz) frozen chopped spinach3/4 c liquid egg substitue3/4 c shredded reduced fat cheese1/4 c diced green bell peppers1/4 c diced onions3 drops hot pepper sauce (optional)Microwave spinach for 2 1/2 mins on high. drain excess liquid.line a 12 cup muffin pan with foil baking cups. spray the cups withcooking spray.Combine the egg substitute, cheese, peppers, onions and spinach in abowl. mix well. divide evenly among the muffin cups.Bake at 350 F for 20 minutes, until a knife inserted in the centercomes out clean.Quiche cups can be frozen and reheated in the microwave. Anycombination of appropriate vegetables and reduce fat cheeses may beusedServes 6Nutritional info:per serving 77 calories, 9 g protein, 3g carbs, 3g fat, 2 g saturatedfats, 160 mg sodium, 10 mg cholesterol, 2 g fiber

Balsamic Dressing:1/3 c extra virgin olive oil1/3 balsamic vinegar2 tsp chopped fresh thyme1/4 tsp salt1/8 tsp white pepper1 tbs chopped fresh basilCombine the olive oil, vinegar, thyme, salt, pepper and basil in ascrew-top jar. Cover and shake.Makes 2/3 cupNutritional info:90 calories, 0 g protein, 2 g carbs, 9 g fat, 1 g sturated fats, 75mg sodium, 0 mg cholesterol, 0 g fiber

Grilled Salmon with Rosemary:1 lb salmon2 tsp extra virgin olive oil2 tsp fresh lemon juice1/4 tsp saltpinch of freshly ground pepper2 cloves garlic, minced2 tsp fresh rosemary leaves, chopped or 1 tsp dried, crushedfresh rosemary sprigs (optional)capers (optional)Cut fish into 4 equal size portions. combine the oil, lemon juice,salt, pepper, garlic, and rosemary in a bowl. brush th emixture ontothe fish.To grill, arrange fish on a grill rack or use a grill basket sprayedwith olive oil cooking spray. grill over medium-hot coals until thefish flakes easily (allow 4-6 minutes per 1/2″ of thickness) if thefish is morethan 1″ thick, gently turn it halfway through grilling.To broil, spray the rack of a broiler pan with oliv eoil cookingspray and arrange fish on it. broil 4″ from the heat for 4-6 minutesper 1/2″ of thickness. if the fish is mor ethan 1″ thick, gentlyturn halfway through broilingTo serve, top fish with capers, if using, and garnish with rosemarysprigs, if desired.Serves 4Nutritional info:231 calories, 23 g protein, 1 g carb, 15 g fat, 3 g saturated fats,213 mg sodium, 67 mg cholesterol, 0 g fiber

Vanilla Ricotta Creme1/2 c part skim ricotta cheese1/4 teaspoon vanilla extract1 pkg sugar substituteMix together the ricotta, vanilla extract and sugar substitute in adessert bowl. Serve chilled.Serves 1Nutritional info:178 calories, 14 g protein, 7 g carbs, 10 g fat, 6 garms saturatedfats, 155 mg sodium, 38 mg cholesterol, 0 fiber