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The
South Beach Diet - Recipes
Week One
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Click
on the links below to scroll directly to the tasty
South Beach Diet recipe of your choice!
•
Poached Salmon With Dill Sauce
• Broiled Seafood Kabob
• Egg White Omlette w/ Herbs &
Mushrooms
• Marinated London Broil
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Your Diet Program:
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Find
a Weight Loss Program
Customized for Your Body:
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Poached
Salmon
With Dill Sauce
(serves 4)
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Ingredients
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2
Poached Salmon With Dill Sauce
4 fresh salmon steaks (about four ounces each)
2 cups dry white wine
2 cups water
1 small onion
Dill Sauce Ingredients
1/2
cup plain low-fat yogurt
1/4 cup snipped fresh dill
Mix yogurt and dill in a small bowl until well blended.
Cover and chill until serving time.
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Directions
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| Measure
thickness of salmon steaks to determine cooking time.
Select a large deep skillet or similar pan with a lid,
large enough to hold steaks in a single layer without
touching each other.
Cut
a piece of aluminum foil just large enough to fit
inside the top of the skillet.
Add
wine, water and onion to skillet. Bring to boiling;
lower heat to simmer.
Add
salmon steaks to liquid in a single layer. (Fish should
be just barely covered with liquid.) Adjust heat to
maintain simmer. Cover steaks with aluminum foil.
Cover skillet with lid.
Simmer
salmon steaks 10 minutes per measured inch of thickness.
Do not let liquid boil.
Remove
and discard foil. Lift salmon steaks from skillet
with a slotted spatula; place on paper toweling to
drain. Transfer steaks to dish. Spoon onions from
the poaching over the top.
Garnish
with parsley and lime wedges, serve with steamed asparagus.
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Broiled
Seafood Kabob
(serves 4)
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Ingredients
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1
pound fresh or frozen cod, halibut, salmon or tuna steak
cut 1 inch thick
1/2 large red onion, cut lengthwise into quarters
1/2 green pepper, cored; seeded and cut into 4 wedges
1/2 red pepper, cored; seeded and cut into 4 wedges
4 cherry tomatoes |
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Directions
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| Pre-heat
broiler. Prepare Fish Kabobs: separate onion layers
slightly. Thread fish and vegetables onto each of four
skewers, alternating fish cubes with onion quarters,
green and red pepper wedges and cherry tomatoes. Brush
kabobs lightly with olive oil.
Place
skewers on broiler pan and broil 4 inches from heat
source about 3 minutes. Turn kabobs and brush again
with olive oil. Broil 3 to 4 minutes longer or until
fish is no longer translucent and vegetables are tender-crisp.
Serve immediately on bed of spaghetti squash. Makes
4 servings.
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Egg
White Omelette
With Herbs & Mushrooms
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Ingredients
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4
eggs whites
1 tablespoon chopped fresh herbs (basil, tarragon, thyme,
parsley and chives)
Sliced mushrooms
1 tablespoon low-fat parmesan cheese |
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Directions
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| Place
egg whites in mixing bowl. Whisk eggs slightly
Add
1 tablespoon of herbs to egg mixture and mix well
Coat
a small skillet with non-stick cooking spray and set
it over low heat. Pour egg in mixture and slices mushrooms.
When
eggs begin to set, left edges with spatula and tilt
skillet to let uncooked egg run to the bottom; sprinkle
parmesan cheese over omelet.
Continue
cooking omelet over low heat; when cooked to an even
consistency, fold the omelet over into a half circle
and cook until fluffy.
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Ingredients
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| 1
1/2 pounds top round or eye round London broil
For
the Marinade:
2 tablespoons Olive Oil
3 tablespoons red wine vinegar
1/2 cup dry red wine
3 garlic cloves, minced
3 tablespoons minced fresh parsley
1 tablespoon chopped fresh oregano, or 1 tsp. dried
1 bay leaf
1/2 tsp. freshly ground black pepper (optional)
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Directions
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| In
a small mixing bowl whisk together all the ingredients
except the meat. Place the steak in a deep bowl; pour
on the marinade, and turn once to coat both sides. Cover
and refrigerate for at least 1/2 hour, preferably overnight.
Preheat
the broiler or prepare a charcoal grill. Broil or
grill the meat for about 5 minutes on each side, or
until done to taste.
Cut
meat into thin diagonal slices across the grain. Serve
warm or cold.
Makes
8 servings, approximately 3 ounces each.
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