New South Beach Diet foods

June 18, 2008 12:00:00 AM PDT
Keep your energy up and your weight down! You can live a healthy life without having to starve yourself. Cardiologist and author, Dr. Arthur Agatston, discusses some of the foods you can eat in his new book, "The South Beach Diet Supercharged."

What's new about "The South Beach Diet Supercharged"?
Readers have been asking for years for a more complete list of foods to enjoy on Phases 1 and 2. The new book reflects this. For example:

The expanded foods to enjoy for Phase 1 include:

More meat and poultry choices, including flank steak, T-bone steak and london broil, leg of lamb, and game meats such as venison and buffalo and for poultry ground chicken and turkey and low-fat turkey sausage. There is a complete list of Soy Based Meat Substitutes, including not only tofu but soy bacon and soy hot dogs to name just a few.

A full listing of legumes (you can use fresh, frozen or canned without added sugar): We now have over 20 choices listed, including black beans, kidney beans, edamame, soy beans, and lentils to name just a few

More healthy fat choices include avocado, low-sugar prepared salad dressings, and heart healthy trans-fat-free spreads

A much wider list of vegetables you can eat. The first book listed only 18 choices and readers wanted a more complete list of the vegetables they can eat so now there are over 60 choices including arugula, kale, endive, swiss chard, sugar snap peas, and radishes to name just a few of the expanded entries.

There is also a clear cut list of the beverages you can enjoy on Phase 1, including tomato juice and vegetable juice cocktail, caffeinated coffee and black and green tea as well as herbal teas, and diet sodas in moderation.

The expanded list of foods for Phase 2 includes:

A much broader listing of the fruits you can enjoy: we went from 15 listed in the original book to more than 30 in the Supercharged book, including bananas, honeydew, and blackberries to name just a few

In addition they have added more choices in the starches you can add back into your diet, including whole-wheat tortillas, quinoa and basmati rice.

The beverages to enjoy on Phase 2 now include not only a glass of wine with meals but also the occasional light beer.

For more information on the South Beach Diet, visit www.southbeachdiet.com

Buy the book on Amazon: The South Beach Diet Supercharged

Recipes:

Vegetable Quiche Cups to Go

Prep time: 15 minutes Cook time: 25 minutes

This crustless quiche recipe can be used as a base for any combination of vegetables and reduced-fat cheese. If you don't have a muffin pan, follow the variation below. Once prepared, the quiches can be frozen individually and reheated in the microwave.

  • 1 package (10 ounces) frozen chopped spinach
  • 3/4 cup shredded reduced-fat cheddar or Jack cheese
  • 3/4 cup egg substitute
  • 1/4 cup finely diced green bell pepper
  • 1/4 cup finely diced onion
  • 3 drops hot pepper sauce (optional)

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

Place spinach in a microwaveable container and cook in the microwave on high power for 21?2 minutes. Drain excess liquid.

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.

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

Makes 12 (2 per serving)

Nutrition at a Glance
Per serving: 77 calories, 3 g fat, 2 g saturated fat, 9 g protein, 3 g carbohydrate, 2 g fiber, 160 mg sodium

Breakfast Quiche to Go: If you don't have a muffin pan, pour the mixture into an 8- by 8-inch glass baking dish or a 9-inch glass pie plate. Bake at 350°F for 20 to 25 minutes, or until a tester comes out clean. Cut into 6 pieces.

Avocado Cilantro Dip

Mash together:

  • 1-3 avocado
  • 1/3 cup reduced-fat cottage cheese
  • chopped onion
  • minced garlic
  • minced cilantro
  • red pepper flakes

Yucatan Shrimp Roll-Up

Toss 16 shrimp with 1/4 teaspoon cayenne and a generous pinch of salt. Grill until pink. Roughly chop shrimp, then toss with 1 chopped large tomato, 1 diced small avocado, 2 tablespoons low-fat mayonnaise, and 1 tablespoon fresh lime juice. Divide mixture among 8 large red- or green-leaf lettuce leaves. Season lightly with salt. Roll up leaves, secure with toothpicks, and serve.

Two-Bean Chili Con Carne

Prep time: 10 minutes Cook time: 25 minutes

Two kinds of beans means double the fiber in this wholesome beef chili. We chose black beans and pintos, but you can use cannellini or favas, or whatever types you like best.

  • 1 tablespoon extra-virgin olive oil
  • 1 pound extra-lean ground beef
  • 2 tablespoons chili powder
  • 1/4 teaspoon cayenne
  • 1 large green bell pepper, diced
  • 1 medium onion, chopped
  • 4 garlic cloves, minced
  • 2 teaspoons dried oregano
  • 1 tablespoon tomato paste
  • 2 (14.5-ounce) cans no-salt-added diced tomatoes, with juices
  • 1 (15-ounce) can black beans, rinsed and drained
  • 1 (15-ounce) can pinto beans, rinsed and drained
  • 1 (8-ounce) can no-salt-added tomato sauce

In a large saucepan, heat oil over medium-high heat. Add beef, 1 tablespoon of the chili powder, and cayenne. Cook, stirring to break up meat, about 5 minutes, or until browned. Using a slotted spoon, transfer meat to a plate.

Add pepper, onion, garlic, oregano, and remaining 1 tablespoon chili powder to the same saucepan; cook over medium heat, stirring occasionally, until onion begins to soften, about 3 minutes. Stir in tomato paste, then add diced tomatoes and their juices, black beans, pinto beans, and tomato sauce. Cover and simmer for 10 minutes, stirring occasionally. Uncover, add cooked beef, and cook over medium heat until chili thickens, about 5 minutes. Serve warm.

Makes 4 (generous 1 1/2-cup) servings

Nutrition at a Glance
Per serving: 406 calories, 11 g fat, 3 g saturated fat, 35 g protein, 38 g carbohydrate, 12 g fiber, 639 mg sodium This recipe can also be prepared for Phase 1 meals.

Broiled "caramel rum" banana

Cut a banana in half and top with 1 tablespoon sugar-free caramel topping and a dash of rum extract; broil until heated through

Reprinted from The South Beach Diet Supercharged © 2008 by Arthur Agatston. Permission granted by Rodale, Inc., Emmaus, PA 18098. Available wherever books are sold or directly from the publisher by calling (800) 848-4735.

About Dr. Arthur Agatston
Dr. Arthur Agatston is a practicing cardiologist and an associate professor of medicine at the University of Miami Miller School of Medicine. A pioneer in the field of noninvasive cardiac imaging, Dr. Agatston's scientific work resulted in the Agatston Score, which is now used throughout the world. While he is known publicly as the author of the best selling book, The South Beach Diet, Dr. Agatston actually created his balanced approach to healthy eating in order to help his patients whose weight and blood chemistries were not improving on a standard low-fat diet. Today, the South Beach Diet has become a lifestyle approach to healthy eating for millions of Americans and people worldwide.

Dishes featured on our show:

  • Breakfast: Vegetable Quiche Cups (page 201) with vegetable juice cocktail
  • Mid-morning snack: Avocado/Cilantro dip with crudités
  • Lunch: Yucatan Shrimp Roll-Up (page 209)
  • Afternoon snack: nuts & edame
  • Dinner: Two Bean Chili Con Carne (page 293)
  • Dessert: Broiled "caramel rum" banana (page 265) with milk


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