THE SOUTH BEACH DIET Comfort FOODS - Rodale,...

THE SOUTH BEACH DIET

ComfortFOODS

2 T h e S o u t h B e a c h D i e t C o m f o r t F o o d s Back to Contents

© 2013 by Arthur Agatston, MD. All rights reserved.The South Beach Diet® is a registered trademark of the SBD Holdings Group Corp.

Contents have been excerpted from The South Beach Diet Cookbook (©2004), The South Beach Diet Parties & Holidays Cookbook (©2006), The South Beach Diet Super Quick Cookbook (©2010), and The South Beach Diet Gluten Solution Cookbook (©2013), all © Arthur Agatston, MD. This material is for the personal use of Rodale customers only. For any other purpose, no part may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or any other information storage and retrieval system, without the written permission of the publisher.

The material here is designed to help you make informed decisions about your health. It is not intended as a substitute for any treatment that may have been prescribed by your doctor. If you suspect that you have a medical problem, please seek competent medical care.

Premium editor: Krissa StraussProject manager: Laura MoryCopy editor: Kelly LutterschmidtCover designer: Kate GreeneBook design: Christina GauglerLayout designer: Cindy WebsterPhoto editor: James GallucciPhotography: Photonica/Getty Images: cover (palm leaf); Ben Fink: pp. 6–8, 11; All other photos: Rodale Inc.

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CONTENTSComforting Breakfasts 3

Smoked Salmon and Cream Cheese “Breakwiches” 3

Quiche with Swiss and Fennel 4

Egg, Pepper, and Scallion Soufflés 5

Almond French Toast with Warm Blueberry Syrup 6

Heart-Warming Soups and Stews 7

White Chipotle Chicken Chili 7

Beef Burgundy 8

Creamy Asparagus-Pea Soup with Deviled Shrimp 9

Pork and Poblano Chili 10

Hot from the Oven 11Acorn Squash and Two-Bean Gratin 11

Homestyle Green Bean Casserole 12

Orange-Maple Pork Tenderloin 13

Oven-Fried Chicken with Almonds 14

We inspire and enable people to improve their lives and the world around them.

Feed Your SoulThe South Beach Diet doesn’t ask you to give up all the foods you love. That’s good news for those of us—which is most of us—who love the comfort of home-cooked meals. The secret is to plan ahead and stock your kitchen with healthy, delicious ingredients like nutrient-dense, high-fiber good carbs (vegetables, fruits, legumes, whole grains), lean protein, low-fat dairy, and good fats such as olive oil and canola. Plus these 12 comfort food recipes are so delicious, they’ll nourish your soul as well as your body.

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Phase 2 Comforting Breakfasts

Smoked Salmon and Cream Cheese “Breakwiches”HANDS-ON time: 10 minutes tOtAL time: 20 minutes

They might be called sandwiches at any other time of day, but our warm and creamy toasted smoked salmon breakwiches are especially nice in the morning.

8 slices thin-sliced whole grain bread

2 ounces reduced-fat cream cheese (1⁄4 cup)

6 ounces thinly sliced smoked salmon

2 tablespoons chopped chives

Freshly ground black pepper

4 teaspoons trans-fat-free margarine (vegetable oil spread)

Lay the bread on a work surface; spread each slice with 1 tablespoon of the cream cheese. Divide the smoked salmon among 4 of the slices. Sprinkle the salmon evenly with the chives and pepper. Top with the remaining bread slices to make 4 sandwiches.

In a large nonstick skillet, heat 2 teaspoons of the margarine over medium heat. Add 2 sandwiches, weight down with a heavy pan, and cook until golden brown, about 2 minutes per side. Repeat with the remaining margarine and sandwiches. Cut the sandwiches in half and serve warm.

Makes 4 servings

NutritiON At A GL ANcePer serving: 341 calories, 12 g fat, 3 g saturated fat, 33 g protein, 23 g carbohydrate, 4 g fiber, 315 mg sodium

Phase 2


to make the filling: Heat a medium nonstick skillet coated with cooking spray over medium heat. Add the fennel bulb and cook until soft, about 5 minutes. Add the scallions and cook for 2 minutes.

In a medium bowl, whisk together the eggs, evaporated milk, fat-free milk, mustard, nutmeg, and pepper.

Sprinkle the fennel mixture over the bottom of the baked pie shell and top with the Swiss. Pour in the egg mixture and sprinkle the top with the Parmesan and paprika.

Bake until a knife inserted in the center comes out clean, about 30 minutes. Cool on a rack for 10 minutes. Garnish with the fennel frond.

Makes 6 servings


Quiche with Swiss and FennelHANDS-ON time: 20 minutes tOtAL time: 1 hour 25 minutes

The distinct personalities of fennel and Swiss are made for each other in this South Beach version of a French classic. Enjoy this dish for breakfast or brunch, or impress company by serving it as an hors d’oeuvre at your next get-together.

to make the crust: Preheat the oven to 425°F. Coat a 9-inch pie plate with cooking spray.

In a large bowl or food processor, combine the f lour and salt. Blend with a pastry blender or process brief ly to mix. Add the oil and margarine and stir or process until the mixture resembles fine meal. While stirring constantly or with the motor of the food processor running, add the water, 1 tablespoon at a time, and stir or process until the dough barely comes together, about 30 seconds. Remove to a counter and pat the dough into a f lattened disk.

Place the dough between 2 sheets of waxed paper and roll out to an 11-inch circle. Remove the top sheet and invert the dough into the prepared pie plate. Remove the remaining sheet of waxed paper and fit the dough into the plate. Use a fork to poke holes in the bottom and sides of the dough. Line the dough with a piece of foil and top it with a layer of pie weights or dried rice or beans.

Bake for 10 minutes. Remove the weights and foil and bake for 4 minutes longer, or until the dough is dry but has not begun to brown.

Crust

11⁄4 cups whole wheat or whole grain pastry flour

1⁄4 teaspoon salt

2 tablespoons canola oil

2 tablespoons vegetable oil spread, cold and cut into small pieces

2–3 tablespoons ice water

Filling

1 cup thinly sliced fennel bulb

6 medium scallions, chopped

4 eggs

1 cup fat-free evaporated milk

1⁄2 cup fat-free milk

11⁄2 teaspoons Dijon mustard

1⁄4 teaspoon ground nutmeg

1⁄4 teaspoon ground black pepper

1⁄2 cup (2 ounces) shredded reduced-fat Swiss cheese

1 tablespoon grated Parmesan cheese

Pinch of paprika

Fennel frond, for garnish

Comforting Breakfasts


Phase 1

Egg, Pepper, and Scallion Soufflés HANDS-ON time: 10 minutes tOtAL time: 40 minutes

This frittata-like breakfast souff lé is easy to prepare. The key is to serve it immediately, while piping hot and puffed up high. Make individual servings in 1-cup ramekins or custard cups and serve straight from the oven or use a 11⁄2-quart souff lé dish (the cooking time won’t vary). Heating the vegetables and eggs together before baking helps blend the f lavors and speeds up the baking time.

8 large eggs

1⁄3 cup reduced-fat sour cream

1⁄2 teaspoon salt

1⁄8 teaspoon freshly ground black pepper

2 teaspoons trans-fat-free margarine (vegetable oil spread)

1 small red bell pepper, diced

1⁄4 cup sliced scallions

Position a rack in the middle of the oven and heat the oven to 350°F. Lightly coat 4 (1-cup) ramekins or custard cups with cooking spray.

Whisk together the eggs, sour cream, salt, and black pepper in a large bowl.

Melt the margarine in a large skillet over medium heat. Add the bell pepper and scallions and cook until softened, about 3 minutes.

Pour the egg mixture into the skillet and cook, stirring frequently, until the eggs have thickened slightly, 2 minutes. Divide the mixture among the ramekins and bake until the edges have puffed up and the top is golden, about 25 minutes. Serve immediately, since the souff lés will fall after a minute or so, or allow to fall, unmold, and serve on a platter.

Makes 4 servings


Comforting Breakfasts


Almond French Toast with Warm Blueberry SyrupHANDS-ON time: 15 minutes tOtAL time: 20 minutes

If you have a large enough skillet to hold all the bread in one layer, make the French toast in just one batch. You can make extra syrup to have on hand for breakfasts later on; it will keep in the fridge for up to a week.

BlueBerry SyruP

2 cups frozen unsweetened blueberries

2 teaspoons fresh lime juice

2 teaspoons granular sugar substitute, or to taste

French ToaST

2 large eggs

1⁄2 cup fat-free or 1% milk

1 tablespoon granular sugar substitute

1⁄2 teaspoon pure almond extract

1⁄4 teaspoon salt

Pinch of grated nutmeg

4 slices whole grain bread

4 teaspoons light olive oil

For the syrup: In a nonaluminum saucepan, bring the blueberries to a simmer over medium heat and cook until the berries burst and the sauce thickens, about 12 minutes. Remove the pan from the heat and stir in the lime juice. Stir in the sugar substitute; taste for sweetness and add more sugar substitute, if desired. Keep warm.

While the berries are cooking, make the French toast: In a shallow bowl, whisk together the eggs, milk, sugar substitute, almond extract, salt, and nutmeg. Add 2 slices of the bread and soak for 30 seconds per side. Repeat with the remaining slices.

In a nonstick skillet, heat 2 teaspoons of the oil over medium heat, swirling to coat the bottom of the pan. Add 2 bread slices and cook until golden brown, about 11⁄2 minutes per side. Transfer to a plate and keep warm. Repeat with the remaining 2 teaspoons oil and bread.

Serve the French toast with 1⁄4 cup warm blueberry syrup per serving.

Makes 4 servings

NutritiON At A GL ANcePer serving with 1⁄4 cup syrup: 200 calories, 9 g fat, 1.5 g saturated fat, 8 g protein, 23 g carbohydrate, 4 g fiber, 300 mg sodium

Comforting BreakfastsPhase 2


Phase 1

Tip: If you want to prepare your own cooked white beans for this recipe, you’ll need

41⁄2 cups (from 21⁄4 cups dried).

White Chipotle Chicken ChiliHANDS-ON time: 30 minutes tOtAL time: 35 minutes

This is a great dish to make ahead when you know company is coming (it freezes really well). Here it serves eight, but it can easily be doubled for a bigger crowd. To freeze the chili for individual meals, let it come to room temperature, then ladle into 2-cup freezer containers. To serve, thaw the chili and reheat over low heat or in the microwave.

2 tablespoons extra-virgin olive oil

3 medium onions, chopped

4 large cloves garlic, minced

21⁄2 pounds boneless, skinless chicken breasts, cut into 1-inch chunks

1 tablespoon chipotle chile powder or chili seasoning

4 teaspoons ground cumin

Salt

3 cans (19 ounces each) cannellini beans, drained and rinsed

3 cups lower-sodium chicken broth

1⁄2 cup fat-free half-and-half

1⁄2 cup reduced-fat shredded Cheddar cheese (2 ounces)

1⁄4 cup chopped fresh cilantro

In a large Dutch oven, heat the oil over medium-low heat. Add the onions and garlic and cook, stirring occasionally, until beginning to soften, 4 to 5 minutes.

Push the onions and garlic to one side of the pan, add the chicken, and sprinkle with the chipotle chile powder, cumin, and salt to taste. Cook, stirring, until most of the chicken is opaque on the outside, 5 to 6 minutes.

Stir in 3 cups of the beans and 2 cups of the broth. Increase the heat to medium-high and bring to a simmer. Partially cover and cook until the chicken is cooked through, about 8 minutes.

Meanwhile, in a food processor, combine the remaining beans and remaining 1 cup broth. Process to a smooth purée.

Stir the bean purée and half-and-half into the soup. Divide the soup among 4 bowls and serve hot sprinkled with cheese and cilantro.

Makes 8 servings


Heart-Warming Soups and Stews

Phase 2


Beef BurgundyHANDS-ON time: 30 minutes tOtAL time: 2 hours

When it’s chilly outside, what better way to entertain friends than with a heart-warming stew? If you don’t want to serve it right away, freeze the stew in plastic containers, then thaw in the refrigerator and reheat on the stovetop or in a microwave oven at a later date.

5 tablespoons extra-virgin olive oil

2 pounds beef top round, well trimmed and cut into 1⁄2-inch pieces

4 medium onions, chopped

4 medium carrots, cut crosswise into 1⁄2-inch-thick rounds

1 container (10 ounces) white mushrooms, quartered

5 cloves garlic, smashed and peeled

2 whole sprigs fresh rosemary, plus additional cut-up sprigs for garnish

1 cup red wine

1 can (28 ounces) diced tomatoes, with juice

1⁄4 cup tomato paste

Salt and freshly ground black pepper

In a Dutch oven or large saucepan, heat the oil over medium-high heat. Add half the beef and cook until browned on the outside, about 5 minutes. Transfer to a plate and repeat with the remaining beef.

Reduce the heat to medium and add the onions. Cook, scraping up any brown bits, until the onions are softened, about 3 minutes.

Add the carrots, mushrooms, garlic, and rosemary stems. Continue to cook until the mushrooms start giving off their juice, about 3 minutes longer.

Pour the wine over the vegetables, stir well, and bring to a boil. Stir in the tomatoes and their juice, tomato paste, and 2 cups water. Return the beef to the pan and stir to combine.

Cover the pan, leaving the cover slightly ajar, and simmer the stew for 1 hour over medium-low heat. Season with the salt and pepper to taste and continue to cook for 30 minutes longer, or until the carrots and meat are tender. Remove the rosemary sprigs and discard. Serve the stew hot.

Makes 8 servings




Creamy Asparagus-Pea Soup with Deviled ShrimpHANDS-ON time: 10 minutes tOtAL time: 50 minutes

This pretty soup is filling enough to be served with just a side salad. One of our favorites is a tricolor mix of radicchio, arugula, and endive with a light vinaigrette of lemon juice and extra-virgin olive oil.

4 teaspoons extra-virgin olive oil

1 small red onion, coarsely chopped

1 pound asparagus, cut into 1-inch lengths

3⁄4 cup green split peas

4 cups low-sodium chicken broth

6 large shrimp (about 1⁄4 pound), peeled, deveined, and halved horizontally

2 teaspoons Dijon mustard

1 teaspoon hot sauce

1⁄4 cup grated Parmesan cheese

1⁄2 teaspoon salt

1⁄4 cup finely chopped fresh flat-leaf parsley, for garnish (optional)

In a nonstick saucepan, heat 2 teaspoons of the oil over medium-high heat. Add the onion and cook until lightly browned, 3 to 5 minutes.

Add the asparagus, split peas, and broth. Bring to a boil, then reduce to a simmer. Cover and cook until the split peas are very tender and beginning to fall apart, 35 to 40 minutes.

Meanwhile, in a small bowl, toss the shrimp with 1 teaspoon of the mustard and the hot sauce. In a medium nonstick skillet, heat the remaining 2 teaspoons oil. Add the shrimp and toss until opaque throughout, 45 seconds to 1 minute. Transfer to a plate.

Carefully transfer the asparagus soup to a blender and purée (make sure you vent the top for steam). Add the Parmesan, salt, and remaining 1 teaspoon mustard. Purée again (the soup should still be hot enough to melt the cheese).

Divide the soup among 4 shallow bowls and top each serving with 3 shrimp halves and 1 tablespoon parsley (if using).

Makes 4 servings

NutritiON At A GL ANce Per serving: 244 calories, 6.5 g fat, 1.5 g saturated fat, 17 g protein, 30 g carbohydrate, 12 g fiber, 586 mg sodium

Make ahead» You can make the soup 2 days ahead and reheat, but the soup will thicken as it sits in the refrigerator, so loosen it up with a little chicken broth when you reheat. Don’t cook the shrimp until just before serving.

Heart-Warming Soups and StewsPhase 1


Phase 1

Pork and Poblano ChiliHANDS-ON time: 20 minutes tOtAL time: 3 hours

This “verde” or green-style chili gets full-bodied f lavor and a nice hit of heat from a mixture of peppers. (You can substitute Anaheim or bell peppers for the poblanos.) Low-fat, high-f lavor boneless pork loin roast is your best bet for good value; pork round cutlet and loin chops are also good. Many butchers will cut the pork for you.

11⁄2 pounds poblano peppers (8 to 10 peppers), seeded and roughly chopped

1 large onion, coarsely chopped

1 large green bell pepper, roughly chopped

1 jalapeño, seeded and chopped

6 cloves garlic, peeled

1 tablespoon extra-virgin olive oil

Pulse the poblano peppers in a food processor until finely chopped but not puréed; transfer to a large bowl. Pulse the onion, bell pepper, jalapeño, and garlic in the food processor until finely chopped but not puréed. Strain to remove any excess liquid and combine the vegetables with the poblano peppers.

Heat the oil in a large, heavy-bottomed saucepan or Dutch oven over medium-high heat. Add the pepper mixture, reduce heat to medium, and cook, stirring occasionally, until the vegetables are well softened, 10 to 12 minutes. Stir in the pork, broth, tomatoes and their liquid, and cumin. Bring to a simmer, partially cover, reduce heat to low, and simmer gently, stirring occasionally, until the pork is very tender, about 2 hours. Add the beans and cook until heated through, about 10 minutes more. Serve hot or warm.

Makes 16 servings

NutritiON At A GL ANcePer serving: 220 calories, 6 g fat, 1.5 g saturated fat, 27 g protein, 14 g carbohydrate, 5 g fiber, 230 mg sodium

Make ahead» Chili is best made 1 to 3 days before serving, since the flavor builds as it sits. Refrigerate in a covered container and gently reheat when ready to serve.

4 pounds lean pork, cut into 3⁄4-inch pieces

2 cups lower-sodium chicken broth

1 (28-ounce) can unsalted diced tomatoes, with liquid

2 teaspoons ground cumin

2 (15-ounce) cans cannellini beans, rinsed and drained


Phase 2


Acorn Squash and Two-Bean GratinHANDS-ON time: 15 minutes tOtAL time: 30 minutes

In this delicious high-fiber vegetarian gratin, a topping of reduced-fat cheese and pumpkin seeds replaces the usual full-fat cheese and buttery bread crumbs.

Tip: If you have cooked dried beans on hand, substitute 31⁄2 cups total of one of your

favorites for the canned beans in this recipe.

1 small acorn squash (10 to 12 ounces)

1 can (15.5 ounces) black beans, drained and rinsed

1 can (15.5 ounces) pinto beans, drained and rinsed

2 tablespoons fresh lime juice

4 teaspoons extra-virgin olive oil

11⁄2 teaspoons chili powder

11⁄2 teaspoons ground coriander

11⁄2 teaspoons dried oregano 3 plum tomatoes, thinly sliced

1 cup shredded reduced-fat Mexican blend cheese (4 ounces)

1⁄4 cup hulled pumpkin seeds

Heat the oven to 450°F. Bring a medium pot of water to a boil. Meanwhile, halve the acorn squash lengthwise. Scoop out and discard the

seeds and stringy strands. Thinly slice the squash crosswise, leaving the skin on. Place the squash in the boiling water and cook until crisp-tender, about

3 minutes. Drain.While the squash is cooking, in a large bowl, stir together the black beans,

pinto beans, lime juice, oil, chili powder, coriander, and oregano. Add the drained squash and the tomatoes to the bean mixture and toss.

Transfer to a 9 × 13-inch baking dish. Cover tightly with foil. Bake until piping hot, about 10 minutes.

Uncover, top with the cheese and seeds, and bake until the cheese has melted, about 5 minutes longer. Serve hot.

Makes 4 servings


Hot from the Oven

Phase 2


Homestyle Green Bean CasseroleHANDS-ON time: 15 minutes tOtAL time: 1 hour 15 minutes

No buffet or family gathering is complete without a green bean casserole. Here we’ve given this old favorite a South Beach update, so you can enjoy it in Phase 2 and beyond. Be prepared for lots of requests for this recipe!

1⁄2 cup buttermilk

1⁄4 cup whole wheat bread crumbs

1⁄4 cup ground walnuts

1 onion, cut crosswise into 1⁄4-inch-thick slices and separated into rings

1⁄2 pound baby bella or cremini mushrooms, sliced

1 onion, chopped

1⁄2 teaspoon dried thyme

1⁄4 teaspoon salt

1⁄4 cup whole wheat flour

3 cups 1% milk

1 bag (16 ounces) frozen French-cut green beans, thawed and drained

Preheat the oven to 500°F. Coat a medium baking sheet and 13 × 9-inch baking dish with cooking spray.

Place the buttermilk in a shallow bowl. Place the bread crumbs and walnuts in another shallow bowl; stir to combine. Dip the onion rings into the buttermilk, then dredge in the bread crumbs and place on the prepared baking sheet. Coat the onion rings lightly with cooking spray.

Bake until tender and golden brown, about 20 minutes. Meanwhile, heat a medium saucepan coated with cooking spray over

medium heat. Add the mushrooms, chopped onion, thyme, and salt. Coat with cooking spray. Cook, stirring occasionally, until the mushrooms release their liquid, about 4 minutes. Sprinkle with the f lour and cook, stirring, for about 1 minute. Add the milk and cook, stirring constantly, until thickened, about 3 minutes. Add the green beans and stir to combine.

Reduce the oven temperature to 400°F. Pour the bean mixture into the prepared baking dish. Scatter the onion rings over the top. Bake until hot and bubbly, about 25 minutes.

Makes 8 servings


Hot from the Oven

Phase 2


Hot from the Oven

Orange-Maple Pork TenderloinHANDS-ON time: 10 minutes tOtAL time: 45 minutes plus marinating time

Since the packaged tenderloin from the store usually comes with 2 pieces, you can double the marinade and bake 2 tenderloins at once to have leftovers for other meals. Enjoy the pork with a salad of bell peppers and microgreens.

1 navel orange

2 cloves garlic, minced

2 tablespoons maple-flavored agave nectar

2 tablespoons reduced-sodium tamari soy sauce

11⁄4 pounds pork tenderloin

Olive oil cooking spray

Using a vegetable peeler, peel 3 long strips of orange zest from the orange. Squeeze the juice from the orange.

In a small saucepan, combine the juice, zest strips, and garlic. Simmer for 5 minutes to mellow the garlic, infuse the orange juice with f lavor, and reduce the liquid a bit.

Meanwhile, in a cup or small bowl, stir together the agave nectar and tamari.Strain the orange juice mixture into the tamari mixture, pressing on the solids

to extract f lavor. Let cool slightly, then transfer to a sturdy resealable plastic bag big enough to hold the pork. Add the pork, making sure that it is completely covered by the marinade. Force out the air, seal, and marinate in the refrigerator for at least 30 minutes or preferably for 2 hours (you could also leave it overnight).

Preheat the oven to 375°F. Line a rimmed baking sheet with foil (for easier cleanup).

Reserving the marinade, place the pork (straight from the refrigerator) on the baking sheet and spray very lightly with olive oil. Roast for 20 minutes.

Brush the pork with the reserved marinade (and then discard any unused marinade) and roast until an instant-read thermometer inserted the thickest part of the pork registers 145°F (the meat will be very slightly pink and still juicy), about 10 minutes. Transfer the pork to a cutting board and let stand for 10 minutes. Thinly slice across the grain, divide among 4 plates, and serve.

Makes 4 servings

NutritiON At A GL ANce Per serving: 189 calories, 4.5 g fat, 1.5 g saturated fat, 27 g protein, 8 g carbohydrate, 0 g fiber, 321 mg sodium

Phase 2


Oven-Fried Chicken with AlmondsHANDS-ON time: 10 minutes tOtAL time: 35 minutes

You don’t have to fry your chicken to get that fried taste. This recipe is cooked in the oven and has a faint nuttiness from the almonds to top it off.

1 cup whole wheat bread crumbs

1⁄4 cup (1 ounce) grated Parmesan cheese

1⁄4 cup finely chopped almonds

2 tablespoons chopped parsley

1 clove garlic, crushed

1 teaspoon salt

1⁄4 teaspoon dried thyme

Pinch of ground black pepper

1⁄4 cup extra-virgin olive oil

2 pounds boneless, skinless chicken breasts, pounded to 1⁄2-inch thickness and cut into 12 pieces

Sprig of Italian parsley, for garnish

Preheat the oven to 400°F. In a medium bowl, combine the bread crumbs, cheese, almonds, parsley,

garlic, salt, thyme, and pepper. Mix thoroughly. Place the oil in a shallow dish. Dip the chicken first in the oil, then

dredge in the crumb mixture. Place the chicken in a shallow baking pan.Bake until a thermometer inserted in the center of a piece registers 170°F

and the juices run clear, about 25 minutes. (Do not turn the chicken during cooking.) Garnish with the parsley.

Makes 6 servings


Hot from the Oven

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