Light Cabbage Rolls

As I was looking for some new recipes, I found an old classic that I personally hadn't had before but thought would be fun to try. Normally this dish has rice mixed into the hamburger but to cut a out a few carbs I left it out. I think what really makes this dish is the type of tomatoes you use. I found some basil and garlic diced tomatoes and it enhanced the flavor so much. It is definitely a meal that we'll make again and again and especially one when we need to kick on the ol' South Beach diet as this recipe complies with Phase 1 pretty well.

Ingredients:

2/3 cup water
8 cabbage leaves
1 pound lean ground beef
1/4 cup chopped onion
1 egg, slightly beaten
1 teaspoon salt
1/4 teaspoon ground black pepper
1 (15 ounce) can diced tomatoes (you may want to add more,
depending on your preference)

Method:

Bring a large, wide saucepan of lightly salted water to a boil. Add cabbage leaves and cook for 2 to 4 minutes or until softened; drain.

(Prep the cabbage leaf by cutting off the hard base.)

In a medium mixing bowl, combine the ground beef, onion, egg, salt and pepper, along with a few tablespoons of tomatoes. Mix thoroughly.

Divide the beef mixture evenly among the cabbage leaves.

Roll up "meatball" by first folding up the trimmed base of the leaf, then fold over the sides, then finish with the top.

Secure them with toothpicks or string.

In a large skillet over medium heat, place the cabbage rolls in single layer.

Pour the remaining tomatoes and water over the top. Cover and bring to a boil.

Reduce heat to low and simmer for about 40 minutes, stirring and basting with the liquid often.

Remove string or toothpicks and serve.

Broccoli and Cheddar Mini Quiches

I was hosting a brunch for some friends and found this amazing recipe that everyone seemed to rave about and want more. It's fun to make these in individual-sized quiches for people to enjoy, especially if you want to make various different versions and everyone wants just a taster. Also with this being a crustless quiche it is a great healthy option for those trying to watch their waist line.

Ingredients:

2 cups broccoli florets
1 cup milk (do not use skim)
2 large eggs plus 2 large egg yolks
1 cup double cream or heavy cream
1 cup grated cheddar cheese
1/2 tsp salt
1/2 tsp pepper
1/4 tsp ground nutmeg

Method:

Preheat oven to 350 F (180C) and line a large rimmed baking sheet with foil. Grease 8-9 cups in a 12 cup muffin tin and set aside.

Steam broccoli for 5-6 minutes in large pot until it is tender. Let broccoli cool slightly then chop into small pieces.

In a medium bowl, whisk together milk, cream, eggs and egg yolks. Stir in cheese, salt, pepper and nutmeg.

Add chopped broccoli.

Ladle egg mixture into prepared muffin cups to almost fill each cup up.

Bake about 25 minutes or until lightly brown and no longer jiggly in center.

Let cool slightly then run a knife around each quiche.

Put a clean baking sheet on top of muffin pan and invert to unmold quiches.

Serve warm or at room temperature.

Source: www.grouprecipes.com

Sugar-Free Jello Cheesecake for SB Diet

I created this little dessert to help me get through Phase 1 of the South Beach Diet and still have something sweet tasting. I had made a plain no-bake cheesecake before but I was missing the fruity topping. So I came up with an idea to add a sugar free jello topping to this tasty yet sugar free treat. Once you hit Phase 2 you can add real pieces of fruit, but until then enjoy this treat in moderation during Phase 1.

Ingredients:
1 container (8 oz.) PHILADELPHIA Fat Free Cream Cheese, cubed
2 cups thawed COOL WHIP FREE Whipped Topping (whipped Light Double Cream)
3/4 cup Splenda
1/2 cup no-fat plain yogurt
1 tsp vanilla

Jello Topping:

1 3 oz packet sugar free jello (make as directed on package)

Crust:
1 cup finely chopped almonds (or walnuts would work well too)
2 Tbsp I Can't Believe It's Not butter or other butter substitute, melted
1 Tbsp Splenda

Method:

Combine almonds, butter, and Splenda. Press into the bottom of a 8x10 inch pan.

In a bowl, cream together cream cheese, yogurt, Splenda and vanilla. Add whipped topping and stir gently until well blended. Pour into prepared pan; smooth top with spatula.

Make up sugar free jello as directed on the package. Let cool in fridge for at least 30 minutes or until cool. Then gently pour on top of cheesecake.

Refrigerate 4 hours or until set.

Ham and Cheese Omelet Roll

This is an interesting new way to make an omelet to feed multiple people. I found this recipe in my Taste of Home Cookbook and brought it to a brunch recently. I added in some red pepper and mushrooms into the filling along with my favorite Red Leicester cheese. This is a great breakfast dish but also a great meal for Phase 1 of the South Beach Diet.

Ingredients:

4 oz cream cheese, softened

3/4 cup milk

2 Tbsp all-purpose flour (I used whole wheat flour)

1/4 tsp salt

12 eggs

2 Tbsp Dijon mustard

2 1/4 cups shredded cheese, divided

2 cups finely chopped cooked ham

1/2 cup thinly sliced green onions

Alternative filling adders:

2 Tbsp chopped mushrooms

2 Tbsp chopped red bell pepper

1/4 cup chopped onion

Method:

In a small mixing bowl, beat cream cheese and milk until smooth. Add flour and salt; mix until combined. In a large mixing bowl, beat the eggs until blended. Add cream cheese mixture; mix well.

Pour into a 15" x 11" x 1" baking pan lined with parchment paper and lightly greased. Bake at 375 F/190 C for 30-35 minutes or until eggs are puffed and set.

If adding addition filling items, saute them in small fry pan until soft while the eggs are baking.

Remove the eggs from the oven. Immediately spread with the mustard and sprinkle with one cup cheese.

Sprinkle with the ham, onions, 1 cup of cheese and other filling items (if desired).

Roll up the short side, peeling the parchment paper away while rolling.

Center the roll with the crease at the bottom.

Sprinkle top of roll with remaining cheese; bake 3-4 minutes longer or until cheese is melted.

***Note: If you don't have a 15"x11"x1" pan you can use a 9x13" pan but only make 3/4 of the batch above to accommodate the pan.

Simple Pork Stir Fry

There are so many ways to make stir-fry because you really use about any type of vegetables that you want and meat with a little sesame oil and soy sauce. This is a little dish that I put together for dinner the other night. I ate it without rice as I used it as a meal for Phase 1 on the South Beach diet, but it would taste equally as good on a rice bed of brown or white rice.

Ingredients:

1/4 red pepper sliced

1/2 cup sliced cabbage

1/2 cup fresh green beans, cut in 1 inch pieces

1/2 cup fresh asparagus, cut in 1 inch pieces

1/2 cup fresh snow peas

1 clove garlic, minced

2 pork chop loins, cut in thin slices

1 Tbsp light soy sauce

2 Tbsp sesame oil

1 tsp hoisin sauce (opt)

Method:

Marinade pork with soy sauce for 30 minutes. Heat oil in wok until hot. Add pork and soy sauce and cook until done. Add garlic and stir until fragrant. Add all the vegetables and stir fry for a 3-4 minutes. Add optional hoisin sauce and stir for additional 30 seconds.

Chewy Chocolate Peanut Butter Cookies

To satisfy that chocolate and peanut butter craving while dieting these little cookies are great. They are approved for Phase 1 of the South Beach Diet and are a perfect little treat when you need something sweet. They can be made without the chocolate, but really....why?

Ingredients:

1 egg
1 cup granulated splenda
3/4 cup natural peanut butter
1/4 cup part skim ricotta
1 tablespoon vanilla

For chocolate peanut butter cookies, add 2 to 4 tablespoons cocoa powder and 1 Tbsp additional splenda to sweeten cocoa powder.

Method:

Mix all ingredients together.

Using a small cookie scoop or heaping teaspoon, spoon on to a lightly greased cookie sheet (canola spray is usually best).

Press down the top with a fork for a flatter cookie or leave as balls - cookies will keep shape after they have baked. Bake at 300 F / 150 C for 10 minutes.

South Beach Diet Friendly Chocolate Meringue Cookies

I love meringues and was super excited to find this South Beach friendly version. This chocolaty treat will melt in your mouth and provide a little relief from those chocolate cravings during Phase 1 of the South Beach Diet. In Phase 2, you could break up the cookies into some low fat Cool Whip or whipped cream with some fresh berries to make a lovely low fat, no sugar Eton Mess.

Ingredients:

3 egg whites
1/8 teaspoon cream of tartar
1/2 teaspoon vanilla extract
2/3 cup Splenda granular
1 tablespoon unsweetened cocoa powder
1 handful of crushed almonds (optional) or pecans (optional)

Method:

Preheat oven to 300 F /150 C. Combine egg whites, cream of tartar, and vanilla. Beat until the whites form soft peaks.

Slowly add sugar substitute and cocoa; beat until stiff peaks form, and mixture becomes glossy.
An optional step is to fold in the nuts now.

Drop mixture by teaspoonfuls on to a greased cookie sheet (I like to put down a layer of parchment or baking paper on a the cookie sheet and then grease that). Bake for 25 to 30 minutes. Cool completely and store in an airtight container.

Turkey/Veggie Meatloaf

I modified this recipe that I found in the Mayo-Clinic Williams Sonoma Cookbook. A healthier option and filled with loads of great veggies that give it some great taste and texture.

Ingredients:

1/2 lb (250g) white mushrooms, finely chopped

2 carrots, grated

1 small onion, finely chopped

1 lb (500g) lean, ground turkey

3/4 cup old-fashioned rolled oats

1 egg

1/2 Tbsp dried parsley

1 medium tomato, finely chopped

2 cloves garlic, minced

1 tsp Worcestershire sauce

salt and pepper

Method:

Preheat oven to 375 F /190 C. Coat a bread loaf pan with non-stick cooking spray. In a large bowl, combine the mushrooms, carrots, onion, turkey, oats, egg, parsley, tomato, garlic, and Worcestershire. Mix throughly.

Gently put mixture in bread loaf pan and mould into shape. Bake the loaf until it is browned on outside and center temperature is 180 F (82 C), about 45 minutes. To serve, cut into slices.

Crustless Cheddar, Bacon, and Onion Quiche

I love quiche!!! It is a very popular English lunch and dinner meal and often eaten cold or warm. I like them because they taste a lot like good ol' American breakfast casseroles with a crust. Since I'm trying to be a bit healthier I've taken one of the popular cheddar, bacon, and onion quiches and removed the crust and eat it for supper. Then if there are any leftovers I don't feel bad eating it for breakfast again.

Ingredients:

4 eggs

1/2 cup finely diced yellow onions (I used green onions)

8 slices of bacon, diced and fried

1 cup cheddar cheese

1/2 cup Red Leicester cheese

1 cup skim milk

1/2 cup low fat half and half (low fat single cream)

salt and pepper to taste

Mix all ingredients together. Pour into a lightly greased 1 quart pie pan. Bake at 350 F/180 C for 45-50 minutes or until you can poke a knife through and it comes out clean.