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A to Z Recipes Newsletter
October 7, 2005
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Publisher's Desk
Ramblings
Did You Know?
Monthly Theme
Reader Support
Birthday Babies
Discussion Forum
Crazy Corner
Recipe Favorites
Heart Healthy
Diabetic Choices
For Two
Publisher's Choice
Happy birthday wishes go out to Mary Sue tomorrow who hails from
Harlingen, TX & Cocoa Beach, FL. OMG! TWO HOUSES TO CLEAN!!! Seriously, this is a special birthday for our pal
Mary Sue. It could be a difficult one as she is alone this birthday since being suddenly widowed last year.
Mary Sue, my thoughts are with you, dear. I know virtual hugs will fly your way from all who are a part of this e-family. You
asked for South Beach Diet recipes and I have tried to fulfill your birthday wish. I've also included some other goodies for you,
to brighten your day. I hope everyone will drop by the A to Z Discussion Forum QT to send
Mary Sue a personal wish.
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Cookbooks, Recipes, Gourmet Cooking from Amazon
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A Prayer For Weight Loss
Father God, I come to you in the precious name of Jesus that you will perform a miraculous healing in my life concerning my desire to lose weight. Thank you Lord
that nothing is impossible with you and that you can help take away my desire to overeat and fill the voids within me that cause me to seek food as a substitute.
Lord, touch my mind right now, help me to see what causes me to overeat, give me a strong desire to want to take care of my body and see it as you do Lord. Help me
to make the right food choices and touch my mind with creativity concerning food and what I eat. May I be restored to divine health again.
As I strive to do this Lord, please bless all within me - my cells, and my metabolism - that they will function properly so I can lose the weight. And let me take it one
day at a time and not worry about anything else but the cares of the day that I woke up to.
Thank you Father for loving me enough to help me through this.
Amen.
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SOUTH BEACH DIET
The South Beach Diet is a doctor-designed low-carb weight loss plan. Even though the initial stage of this diet is high protein, low-carb, it is less stringent than
other well known high protein diets, like Dr Atkins Diet.
Phases of South Beach
The diet is split into 3 phases. The first phase is most restricted and involves eating three normal-sized meals made up of a limited number of foods - lean meats,
vegetables, nuts, cheese, and eggs. Beef, ham, milk, yogurt, all carbs with the exception of some vegetables and alcohol are excluded.
Phase 2 introduces some of these banned foods back into the diet, while Phase 3 is designed to include foods from all the food groups and lasts for life.
Possible Weight Loss on South Beach Diet
The projected weight loss during the initial phase of the diet (which lasts 14 days) is 8-13 pounds, but like all low-carb, high protein diets, a good proportion of this
is water loss rather than fat loss.
Phase 2, which lasts until you get to your goal weight, promises a weight loss of 1-2 pounds per week. This is the average weight loss recommended by health
experts, so weight loss on the South Beach Diet is no faster or slower than most weight loss plans on the market.
The final phase of the diet gives sound advice on long term healthy, balanced eating and if followed, like any healthy eating plan will help maintain good health and
weight for life.
Source: Anne Collins new Low Carb Diet
A to Z Recipes Handy Links for Diabetics
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Fabulous Fakes
Here's the scoop on the current theme:
How can something fake be good? When its a fabulous recipe! It takes a lot of time and money to reproduce a recipe found in restaurants, prepared by master
chefs. While I usually opt to save time and money at home and simply dine out when I am craving a master chef creation, giving it a 'go' at home can be fun... and
tasty! Please share your favorite and fabulous fakes with us this month. We're going for recipes that recreate those dishes served by chefs in restaurants. Whether
it is fried chicken from that fella in Kentucky, pasta served in an Olive Garden Italian restaurant, or a made-at-home batch of a mix offered by a name brand
(biscuit mix, stuffing, sauce, etc.), send in your fabulous fakes for sharing in our next theme issue. Please understand that we do not wish to infringe on
copyrighted material; if your source states it is copyrighted then do not send it. Make sure to view the rules section to ensure your submissions are
acceptable.
Please use this email link to submit a recipe for theme recipes: Fabulous Fakes
A to Z Recipes continues with its popular Theme Issues. We will share theme recipes and post them on the first Sunday of each month. Send your recipes no
later than the last Friday of each month to have them posted in the next monthly theme issue. You may send in your favorite theme recipes in ONE email. If
the number of recipes submitted by readers exceeds those needed in the issue, the publisher will post as many from every submitter as possible and save the
remaining recipes for the following Sundays of that month. The rules for recipe submissions for the monthly theme issues are the same as ALL recipes submitted for
posting.
The rules are:
As a service to your fellow readers, please send only recipes that are in a form that others could easily copy and save for their own use. Recipes that would require
a lot of editing or cleaning up (ALL caps or NO caps) or use non-standard measurements should not be submitted. Recipes without a name and location of
sender may NOT be posted or posted without any credit given. There will be NO recipes posted that are copyrighted or from other recipe-zines. A to Z
Recipes protects the privacy of its readers and does NOT publish email addresses. There will be no exceptions.
See the A to Z Recipes Theme Issues collection here:
A to Z Recipes Theme Issues
The theme issue for Fabulous Fakes has a deadline of October 28, 2005, and will be posted on November 6, 2005.
Please use this email link to submit a recipe for theme recipes: Fabulous Fakes
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cake.
Please send your request using this link. Tell us some basic
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You may include anything else you would like to share such as:
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This information will help us get to know you as well as help celebrate your special day. Knowing our a2z family, I am sure it will help others find shared interests
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Our discussion forum at QuickTopic is where a2z??™ers go to meet others, swap recipes and give feedback about what is going on in A to Z Recipes. It is
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Family Reunion Photos!
Our first one was
June 2004. Check out Leslie and Rusty's pics from
December 2004. The most recent gathering was held May
2005.
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14 Reasons To Allow Drinking On The Job
Shared by Don G., GA
1. It's an incentive to show up.
2. It reduces stress.
3. It leads to more honest communications.
4. It reduces complaints about low pay.
5. It cuts down on time off because you can work with a hangover.
6. Employees tell management what they think, not what management wants to hear.
7. It helps save on heating costs in the winter.
8. It encourages carpooling.
9. Increases job satisfaction because if you have a bad job you don't care.
10. It eliminates vacations because people would rather come to work.
11. It makes fellow employees look better.
12. It makes the cafeteria food taste better.
13. Bosses are more likely to hand out raises when they have had a couple of drinks.
14. Salary negotiations are a lot more profitable.
Looking for a particular recipe, ingredient or submitter?
Search A to Z Recipes Site and Newsletters:
Kitchen Bestsellers from Amazon
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OVEN-FRIED CHICKEN WITH ALMONDS
(Phase 2)
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" thickness and cut into 12 pieces
Sprig Italian parsley, for garnish
1. Preheat the oven to 400 degrees F.
2. In a medium bowl, combine the bread crumbs, cheese, almonds, parsley, garlic, salt, thyme, and pepper. Mix thoroughly.
3. 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.
4. Bake for 25 minutes, or until a thermometer inserted in the center of a piece registers 170 degrees F and the juices run clear. (Do not turn the chicken during
cooking.) Garnish with the parsley.
Makes 6 Servings
Per Serving: 383 calories, 16 g fat, 4 g saturated fat, 41 g protein, 15 g carbohydrate, 1 g dietary fiber, 91 mg cholesterol, 730 mg sodium
CRAB-STUFFED SHRIMP WITH SOY-GINGER DIP
(Phase 2)
Ingredients
1 pound shrimp, about 12 extra-large, peeled and deveined (tails kept on)
8 oz lump crabmeat, picked through to remove any shells
2 large egg whites
1/2 tsp minced garlic
2 tsp ginger root, fresh, minced, divided
2 tsp cilantro, fresh, minced, divided
2 tsp scallions, minced, divided
2 1/3 Tbsp low-sodium soy sauce, divided
1/2 cup uncooked cornmeal
2 serving cooking spray (5 one-second sprays per serving)
1/2 tsp Splenda
2 Tbsp water
Directions
Preheat oven to 425?°F. Slice each shrimp almost all the way through. Place shrimp on a flat surface, cut-side down, and press down on each with your hands so
shrimp flatten out a little.
Combine crab, egg whites, garlic, and 1 teaspoon each of ginger, cilantro, scallion and soy sauce in a medium bowl; thoroughly mix together. Spoon about 2 heaping
teaspoons of crab mixture onto each shrimp (cut side of shrimp should be facing down) and mold into a mound with wet hands; set aside.
Place cornmeal in a shallow bowl. Place shrimp in cornmeal and sprinkle with cornmeal to coat both sides.
Coat a nonstick cookie sheet with cooking spray. Arrange shrimp on cookie sheet and lightly coat with cooking spray. Cook for 4 minutes; turn broiler on high. Broil 4
inches from broiler until shrimp begin to brown, about 2 to 3 minutes.
Meanwhile, combine remaining 2 tablespoons of soy sauce, remaining teaspoons of ginger, cilantro and scallion, Splenda and water in a cup; stir to combine and
serve with shrimp.
Serving portion: 3 shrimp and about 1 1/4 tablespoons of dipping sauce
BREAKFAST CHEESECAKE
(Phase 1)
Ingredients
3 packages (8 oz each) Neufchatel cheese (1/3 less fat cream cheese)
8 oz fat free cream cheese
1 1/2 cup Splenda
24 oz nonfat cottage cheese
6 eggs
2 tsp vanilla extract
Directions
Preheat oven to 400*F.
In a large mixing bowl beat the 4 packages of cream cheese and Splenda until smooth and fluffy. In a blender or food processor combine cottage cheese and eggs
and blend until smooth. Add gradually to the cream cheese mixture. Fold in the vanilla extract. Pour into spring form pan or pie pan.
Bake for 10 minutes. Turn the oven down to 200* and bake for an additional 40 minutes. Turn off the oven and allow the cheesecake to stay in the oven until
cool.
Makes 16 servings
NUT 'N' GRAIN PANCAKES/WAFFLES
(Phase 2)
Ingredients
3/4 cup Quaker Oats (old fashioned)
3/4 cup whole-wheat flour
2 teaspoons baking soda
1 teaspoon baking powder
1/2 teaspoon salt
1 1/2 cups buttermilk (fat free)
1/4 cup canola oil
1 egg (2 eggs for waffles)
1/4 cup Splenda
3 tablespoons finely chopped blanched almonds
3 tablespoons chopped walnuts
Directions
Lightly oil a skillet or griddle, and preheat it to medium heat.
Grind the oats in a blender or food processor until fine, like flour.
Combine ground oats, whole wheat flour, baking soda, baking powder and salt in a medium bowl.
In another bowl combine buttermilk, oil, egg and sugar with an electric mixer until smooth.
Combine dry ingredients with wet ingredients, add nuts and mix well with mixer.
Ladle 1/3 cup of the batter onto the hot skillet and cook the pancakes for 2 to 4 minutes per side or until brown.
Serves 4 to 8
CHICKEN CHILI WITH WHITE BEANS AND CHIPOTLES
(Phase 2)
Ingredients
2 teaspoons olive oil
1 cup finely chopped onion
1 teaspoon ground cumin
3 (15.5-ounce) cans Great Northern beans, rinsed and drained
2 cups fat-free, less-sodium chicken broth
1 (7-ounce) can chipotle chiles in adobo sauce
2 cups diced cooked chicken breast
1 tablespoon chopped fresh cilantro
Directions
Heat oil in a nonstick saucepan over medium heat. Add onion; saut?© until soft. Add cumin, beans, and broth to pan. Remove seeds from 1 chile; chop chile. Add chile
and 2 teaspoons adobo sauce to bean mixture; bring to a boil. Reduce heat; simmer 15 minutes. Blend 1 cup bean mixture in a blender or food processor until smooth.
Return puree to pan; add chicken. Cook 5 minutes or until thoroughly heated; stir in cilantro.
Yield: Serves 4
OATMEAL COOKIES
(Phase 2)
Ingredients
1/2 cup Smart Balance buttery spread, melted
1 1/2 cups Old Fashioned oatmeal
1/2 cup Splenda
1/4 cup brown sugar substitute
1 tsp. vanilla
1 egg
1/4 cup raisins (if desired)
Directions
Mix all ingredients. Chill if batter is too wet. Bake in a preheated 350 degree oven for 12 to 15 minutes, or until slightly browned all over.
Makes about 24 cookies.
WILD MUSHROOM-SMOTHERED STEAKS
(Phase 1)
Ingredients
4 tenderloin steaks
5 teaspoons Creole/Cajun seasoning
?? cup extra-virgin olive oil
8 cups sliced assorted fresh mushrooms (oysters, shiitakes, chanterelles, etc?)
?? cup chopped onions
?? cup chopped green onions
2 TB minced garlic
1 teaspoon salt
6 turns black pepper
8 TB Smart Balance spread
Directions
Sprinkle steaks with Creole seasoning. (1 teaspoon per steak)
Heat oil in large skillet over high heat. When oil is hot, add steaks and saut?© them on first side about 4 minutes. Turn the steaks and saut?© second side for 2
minutes.
Add mushrooms, onions, green onions, garlic, salt, pepper, and remaining 1 teaspoon Creole seasoning and saut?© for 2 minutes. Turn steaks back to first side, dot
with Smart Balance pats, cover the skillet, and cook for 1 minute. Remove from heat.
To serve, place 1 steak on each of the plates and cover with ?? cup mushrooms and their juices.
BROWN RICE PILAF
(Phase 2)
Ingredients
2 teaspoons of olive oil
1 small yellow onion, chopped
1/2 cup chopped leeks, white part only
1 clove garlic, minced
1 cup brown rice
1 tablespoon tomato paste
2 cups water
1 cup chicken broth
2 tablespoons of lemon juice
2 tablespoons fresh flat-leaf parsley
1 teaspoon dried thyme
1/2 teaspoon dried marjoram
Directions
In a medium saucepan, heat oil over medium-high heat. Add onion, leek, and garlic; cook, stirring, until onion is golden, about 5 minutes. Add rice and tomato paste;
saut?© for 1 minute. Add water and broth; bring to a boil.
Cover and reduce heat to low. Simmer until rice is tender and most of the liquid is absorbed, about 50 minutes.
Uncover and let rice stand for 5 minutes. Add lemon juice, parsley, thyme, and marjoram. Mix well. Place in a serving dish and serve immediately.
Serves 6
SOUR CREAM TORTILLA CASSEROLE
(Phase 2)
Ingredients
1/2 cup chopped onion
2 tablespoons canola oil
1 can (28 ounces) whole peeled tomatoes, drained and cut up
1/4 cup chunky salsa
1 package taco seasoning
12 whole-wheat tortillas
Canola oil
3/4 cup chopped onion
1 pound Monterey Jack cheese, grated
1-1/2 cups sour cream
Pepper
Directions
In medium skillet, saut?© 1/2 cup onion in 2 tablespoons oil until tender. Add tomatoes, salsa, and taco seasoning. Bring to a boil; reduce heat and simmer, uncovered,
15 minutes. In small skillet, fry tortillas lightly one at a time, in small amount of oil, 10-15 seconds on each side. In bottom of 13x9x2-inch baking dish, pour 1/2 cup
sauce. Arrange layer of 4 tortillas over sauce; top with 1/3 of remaining sauce, 1/3 of onion, and 1/3 of cheese. Repeat layers 2 times. Spread sour cream over
cheese. Sprinkle lightly with pepper. Bake in 325 F. oven 25-30 minutes or until heated through and cheese melts.
Serves 10-12 (cut into squares)
CHICKEN NOODLE PARMESAN
(Phase 2)
Ingredients
3-1/2 cups water
2 16-ounce cans chicken broth
2 celery ribs, cut into 2-inch pieces
1 small onion, quartered
1 bay leaf
4 skinless boneless chicken breasts
6 ounces extra-wide whole-wheat egg noodles or other like pasta
1/4 cup skim milk
1 tablespoon cornstarch
1/8 teaspoon black pepper
3 tablespoons freshly grated parmesan cheese
Freshly ground black pepper to taste
Directions
In a Dutch oven, preferably cast iron, combine water, broth, celery, onion, and bay leaf. Bring to a boil, add chicken, return to a boil, reduce heat, cover tightly,
and simmer for 25 minutes. Remove chicken, set aside to cool slightly, and remove bones. Discard celery, onion, and bay leaf. Defat broth.
Bring broth to a boil, add noodles, return to a boil, and cook, uncovered, for 10 minutes or until tender, stirring occasionally.
In a small container, combine milk and cornstarch and mix until cornstarch dissolves. Add black pepper and stir into noodles. Add chicken, reduce heat, and simmer
until slightly thickened.
Remove from heat, sprinkle with parmesan cheese, cover, and let stand for 10 minutes. Sprinkle with pepper and serve.
Serves 4
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GREEN CHILE PIE
(Phase 1)
Ingredients
1 (4.5 oz) can green chiles, diced
2 cups non-fat pizza cheese
1 (4 oz) container Egg Beaters (equals 2 eggs)
2 green onions, chopped
Directions
Place green chiles in a 7 ?? by 11 ?? inch casserole dish. Sprinkle with cheese and onions. Pour eggs over top. Sprinkle with paprika for garnish. Bake at 350 degrees
for 10 to 15 minutes.
CREAMY ASPARAGUS SOUP
(Phase 2)
Ingredients
1 pound fresh asparagus, tough ends removed and stalks cut into 1-inch pieces
1/2 cup chopped onion
2 14.5 ounce cans of chicken broth or vegetable broth
2 bay leaves
1 cup nonfat milk
3 tablespoons cornstarch
1/2 cup nonfat sour cream
1 teaspoon fresh lemon juice
1/2 teaspoon salt
1/4 ground black pepper
Directions
In a large saucepan, combine asparagus, onion and 1 can of broth. Set pan over high heat and bring to a boil. Reduce heat, partially cover and simmer 8-10 minutes,
until asparagus is tender. Cut off asparagus tips and set aside.
In a blender, puree remaining asparagus mixture until smooth. Return puree to pan, add remaining broth and bay leaves and bring to a simmer. Whisk together milk
and cornstarch. Add milk mixture to pan simmer 2 minutes, until mixture thickens, stirring constantly.
Place sour cream in a small bowl. Add a spoonful of asparagus mixture and stir to heat sour cream. Add sour- cream mixture to saucepan along with lemon juice, salt
and pepper. Simmer 1 minute, to heat through. Remove bay leaves and discard. Remove bay leaves and discard. Ladle soup into bowls and top with reserved
asparagus
tips.
Serves 4
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GRILLED CHICKEN SALAD
(Phase 1)
Ingredients
5 TB freshly squeezed lemon juice
3 TB low-sodium soy sauce
2 garlic cloves, peeled and chopped
1/8 teaspoon freshly ground black pepper
1 teaspoon dried basil
8 oz boneless, skinless chicken breast
1 large red onion, cut into 1/8 inch rounds
olive oil cooking spray
1 lb mixed salad greens (6 cups)
1 TB crumbled bleu cheese
1 medium tomato, cored and cut into 8 wedges
Dressing:
4 TB lemon juice
4 TB balsamic vinegar
2 garlic cloves, peeled
2 teaspoons dried basil
Directions
Whisk together thoroughly the lemon juice, soy sauce, garlic, black pepper, and basil in large bowl and set aside.
Place chicken on plastic wrap spread on a work surface and cover it with a second sheet. Pound gently with a mallet. Flip pieces of chicken over, recover with wrap,
and pound to ??-inch thickness. Transfer chicken to marinade bowl and cover. Marinate refrigerated for at least 30 minutes.
Preheat grill or broiler. Place onion rounds in a single layer on baking sheet and spray lightly with cooking spray, coating both sides.
Remove chicken from marinade and place alongside the onion rings. Grill/Broil both for 5 minutes per side.
Let chicken cool, and slice thinly. Spread an even amount of mixed greens on 4 salad plates; Scatter the onion rounds and then the sliced chicken on top. Sprinkle ??
teaspoon bleu cheese over each. Garnish with a tomato wedge.
CHICKEN PARMESAN
Ingredients
1/2 cup fresh whole-wheat bread crumbs
2 tablespoons grated parmesan cheese
3/4 teaspoon dried rosemary
1/2 teaspoon paprika
3 egg whites
4 skinless boneless chicken breasts
For the sauce:
3/4 cup tomato sauce
1 clove garlic, minced
1 teaspoon dried basil
1/4 cup chopped fresh parsley
Directions
Preheat oven to 400 F. Line a baking sheet with foil; spray with cooking spray.
On waxed paper, combine bread crumbs, parmesan, rosemary, and paprika. Mix well.
In a shallow bowl, lightly beat egg whites. Dip each piece of chicken into egg whites, draining off excess. Dredge in bread crumb mixture, turning to
coat.
Place chicken on prepared baking sheet. Bake for 20 minutes. Turn chicken and bake until crisp and golden, about 10 minutes.
While chicken is baking, prepare the sauce. In a small saucepan, cook tomato sauce, garlic, and basil over medium heat for 5 minutes. Remove from heat; stir in
parsley. Place some sauce on serving plates; top with chicken. Drizzle with remaining sauce.
Serves 4
A to Z Recipes Handy Links for Diabetics
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ACAPULCO CHICKEN
(Phase 1)
Ingredients
2 skinless, boneless chicken breast halves - cut into bite-size pieces
1 tablespoon chili powder, divided
salt and pepper to taste
1 tablespoon olive oil
1 cup chopped green bell pepper
1/2 cup chopped onion
2 jalapeno peppers, seeded and minced
1 large tomato, cut into chunks
10 drops hot pepper sauce
Directions
1. Season chicken with 1/2 tablespoon chili powder, salt and pepper. Heat oil in a large skillet over medium high heat and
saut?© seasoned chicken for 3 to 4 minutes, or until no longer pink. Remove from skillet with a slotted spoon and keep warm.
2. In same skillet, stir fry bell pepper and onion until soft. Add jalapeno peppers, tomatoes, remaining 1/2 tablespoon chili powder and hot pepper sauce. Cook,
stirring, for an additional 3 to 5 minutes; add chicken and stir fry for 2 minutes more.
Serves 2
SICHUAN PORK SALAD
(Phase 2)
Ingredients
1/2 pound boneless lean pork
4 tablespoons teriyaki sauce, divided
1/8-1/4 teaspoon crushed red pepper
1 cup water
2 tablespoons cornstarch
1 tablespoon distilled white vinegar
2 tablespoons canola oil, divided
1 onion, chunked and separated
12 radishes, thinly sliced
2 medium zucchini, cut into julienne strips
Salt
4 cups shredded lettuce
Directions
Cut pork across grain into thin slices, then into narrow strips. Combine pork, 1 tablespoon teriyaki sauce and red pepper in small bowl; set aside. Combine water,
cornstarch, remaining 3 tablespoons teriyaki sauce and vinegar; set aside. Heat 1 tablespoon oil in hot wok or large skillet over high heat. Add pork and stir-fry 2
minutes; remove. Heat remaining 1 tablespoon oil in same pan. Add onion; stir-fry 2 minutes. Add radishes and zucchini; lightly sprinkle with salt and stir-fry 1 minute
longer. Stir in pork and teriyaki sauce mixture. Cook and stir until mixture boils and thickens. Spoon over bed of lettuce on serving platter; serve
immediately.
Serves 2-3
Help make us NUMBER ONE !
GRILLED TUNA WITH TERIYAKI GLAZE
(Phase 2)
This tuna will make your mouth water. Grilled to absolute perfection and brushed with a sassy teriyaki-like glaze, this is a recipe that satisfies the whole family.
1/4 cup light soy sauce
3 tablespoons dry sherry or chicken broth
1 tablespoon grated fresh ginger
3 cloves garlic, minced
4 tuna steaks (5 ounces each)
1 large mango, peeled and cut into spears
1 red bell pepper, quartered lengthwise
1. In a small bowl, combine the soy sauce, sherry, ginger, and garlic. Divide the marinade into 2 medium, shallow bowls. Place the tuna in one bowl and the mango and
bell pepper in the other. Turn the tuna, mango, and bell pepper to coat both sides. Cover and refrigerate for 15 minutes.
2. Coat a grill rack or broiler pan rack with cooking spray. Preheat the grill or broiler to medium.
3. Place the tuna, mango, and bell pepper on the prepared rack or pan. Discard the marinade from the tuna bowl. Grill or broil, basting occasionally with the
marinade from the mango bowl, for 4 minutes per side, or until the tuna is just opaque and the mango and bell pepper are heated through and glazed.
Makes 4 Servings
Per Serving: 207 calories, 2 g fat, 1 g saturated fat, 33 g protein, 12 g carbohydrate, 2 g dietary fiber, 67 mg cholesterol, 509 mg sodium
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ANGEL MERINGUE DESSERT
(Phase 3)
This light-as-a-cloud pie will melt in your mouth. If you haven't yet gotten to Phase 3, fresh strawberries with a dollop of vanilla yogurt is a refreshing end to
any summer meal.
5 egg whites, at room temperature
1/8 teaspoon salt
1/4 teaspoon cream of tartar
1/4 cup confectioners' sugar
1 teaspoon vanilla extract
2 tablespoons finely ground walnuts
1 cup low-fat frozen whipped topping, thawed
Fresh strawberries, sliced, for garnish
Mint sprigs, for garnish
1. Preheat the oven to 275 degrees F.
2. Cover a baking sheet with parchment paper and coat the parchment paper with cooking spray.
3. In a large bowl, with an electric mixer on high speed, beat the egg whites and salt until soft peaks form. Gradually sprinkle in the cream of tartar and then the
confectioners' sugar, 2 tablespoons at a time, beating well after each addition. Add the vanilla extract and beat until shiny peaks form. Fold in the walnuts.
4. Form the mixture into a 7" circle on the parchment paper.
5. Bake for 1 hour, or until light golden. Turn off the oven and let the meringue cool with the door open. Remove from the parchment and store in an airtight
container or place on a serving plate. Top with the whipped topping and garnish with the strawberries and mint.
Makes 4 Servings
Per Serving: 110 calories, 5 g protein, 11 g carbohydrates, 3.5 g fat, 1.5 g saturated fat, 0 mg cholesterol, 0 g dietary fiber, 140 mg sodium
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The South Beach Diet
The Delicious, Doctor-Designed, Foolproof Plan for Fast and Healthy Weight Loss
by Dr. Arthur Agatston
The South Beach Diet Cookbook
More than 200 Delicious Recipes That Fit the Nation's Top Diet
by Dr. Arthur Agatston
The South Beach Diet Quick and Easy Cookbook
200 Delicious Recipes Ready in 30 Minutes or Less
by Dr. Arthur Agatston
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