Tag Archives: phase 2

Mar 22 2011

Easy Breakfast Quiche Cups

breakfast quiche cupsIt is the “Blue” table’s turn to bring breakfast foods for the MOPS meeting tomorrow.  We had  enough breads and such so I was asked to bring an egg dish.  I decided to make quiche cups!

This recipe is based on one in the original South Beach Diet book, but I’ve changed it a bit and increased the quantities for a total of three dozen mini quiches.

  • 2 bags (16 oz. each) frozen chopped spinach
  • 1 large red bell pepper, diced
  • 1 small yellow onion, diced
  • 1 lb. diced ham
  • 2 1/2 cups Mexican Blend shredded cheese
  • 1 carton (32 oz.) egg substitute
  • foil cupcake liners

Preheat oven to 350°. Fill muffin tins with foil cupcake liners and spray them with non-stick spray. Mix all ingredients and divide evenly amount 36 muffin tins.  Bake for 20-25 minutes or until eggs are set.  A butter knife inserted into the center should come out clean. 

Variations:

Use low-fat shredded cheese to make it a South Beach “legal” breakfast for Phase 1 or Phase 2.  Non-South Beachers can substitute crumbled bacon or sausage for the ham, if desired.

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Jan 21 2011

First (minor) Slip Up

In any diet, or any new habit, there’s bound to be some slips along the journey to making it a permanent way of life.  Last night I was tired and unprepared to cook dinner.  I looked in the pantry, the freezer and decided on tacos.  I know tacos are not really a good example of South Beach meal ideals, but I made them as healthy as I could.

I had a package of whole grain crunchy taco shells, a bag of Morningstar Farms Crumbles (vegetarian ground beef substitute), some baby spinach, fat-free sour cream, and shredded cheese.  I crisped the shells in the oven, heated the crumbles and seasoned them with taco seasoning.  I warmed up a can of fat-free refried beans and served them on the side with some Tostitos Multigrain Tortilla Chips and salsa.

All and all I didn’t stray too far from the approved foods list.  The taco shells and tortilla chips were probably the worst of it, and at least they were mulitgrain!

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Jan 17 2011

Chicken Stir Fry

This is what I made for dinner last night, a stir fry of chicken with loads of veggies. 

Recipe: Sorry no exact amounts, it’s stir fry — I just wing it!

chicken breasts, cut into 1″ pieces

vegetable oil

broccoli

celery

red, yellow and green bell pepper

fresh bean sprouts

snow peas

Thai flavor herb paste  – found in the produce section with other fresh herb pastes

Cooked brown rice

I cooked the chicken first with a little vegetable oil, salt and pepper.  When it was cooked through I added the Thai paste.   I removed the chicken from the pan, added a tiny bit of vegetable oil and then the veggies.  I stir fried it until the broccoli was tender.  I served it on a small helping of brown rice.

This meal was a way to use up the fresh veggies I had left from last week’s shopping trip. I made this in keeping with the SBD Phase 2 guidelines. 

The Thai flavor herb paste was spicy and the ginger gave it a nice aromatic quality.  I didn’t check the label until after I was cooking, but it did have some dextrose (a sugar) in it.  I don’t think it matters since a small amount is used for the entire meal.

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Jan 16 2011

South Beach Diet Phase 2 – First time dining out

Today’s my first day on Phase 2.  In all honesty I started phase two yesterday.  I had a piece of whole wheat toast with my eggs and a low-carb wheat tortilla with lunch.  It certainly was nice to have some bread again!

Last night we went out for our first date night since moving (9 months ago).  I gave Audrey some Motrin and she was feeling much better.  My mother-in-law came to the house to watch the kids while we went to dinner and a hockey game.

This is what Paul got.

We stopped along the way at a strip mall looking for some dinner.  We tried the Red Robin, but it was far too busy.  So we headed down to a small restaurant called Ono Hawaiian BBQ.  I tried to find something on the menu that would not stray too far from my diet requirements.  I picked something called Katsu Chicken Salad.  There was no picture of that item, and no description on the board, so I knew I was taking a chance. 

It turned out to be a bed of iceberg lettuce, tomatoes and cucumber with some fried wonton, panko breaded fried chicken and dressing.  I traded my breaded chicken for some of Paul’s marinated grilled chicken and removed the wonton.  I tried to use as little of the dressing as possible since I could taste it was slightly sweet.  Overall I felt I did well considering the options.

This morning, the scale told me otherwise.  I was up two pounds from the day before.  I think it’s probably too much salt, carbs and eating late in the day.  So today I am sticking closely to my plan and watching portions.  I’m going to limit myself to only one carb selection today – some brown rice with dinner.

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