PHASE I

Tomato and Leek Frittata

Ingredients

2 teaspoon oil, olive, extra-virgin 2 medium leek(s)

cleaned and thinly sliced (white parts only)

8 large egg(s) 1/4 cup(s) milk, fat-free 1 pinch salt 1 pinch pepper, black ground 1/2 cup(s) cheese, cheddar, white, shredded 2 small tomato(es)
(1 pound), thinly sliced crosswise

1 tablespoon thyme, fresh

Instructions

Preheat oven to 350 F. Warm oil in 10-inch nonstick ovenproof skillet over medium heat. Add leeks; cook 8 minutes, until softened, stirring. Reduce heat to medium-low.

2
In medium bowl, whisk eggs, milk, salt, and pepper. Stir in cheese. Pour over leek mixture in skillet. Gently lift up leek mixture to coat bottom of pan. Arrange tomato slices in overlapping pattern on top. Cook 8 minutes, until sides are set but mixture is still loose on top.

3
Transfer to oven, cook 10 minutes, until center is cooked through and tomatoes lightly browned. Remove from oven; run a rubber spatula around edges and underneath to loosen frittata from skillet. Slide onto serving platter and sprinkle with thyme. Cut into wedges. Tip: Leeks can be gritty, so they need to be washed thoroughly. To dislodge the dirt, put the sliced leeks in a colander and rub vigorously under cold running water.

Cinnamon Breakfast Ricotta Crme

Ingredients

1 cup(s) cheese, ricotta, part-skim

(or fat-free cottage cheese)

1/4 teaspoon cinnamon, ground 1/4 teaspoon vanilla extract 2 packet(s) sugar substitute

Instructions

1
Mix all of the ingredients together in a small microwave-safe bowl. Cover with waxed paper. Put in microwave and cook until warm. Enjoy immediately. Source: South Beach Diet

Vegetable Quiche Cups to Go

Ingredients

12 spray(s) cooking spray

to coat muffin pan

1 package(s) spinach, frozen chopped

(10 ounces)

3/4 cup(s) cheese, cheddar, sharp, reduced-fat, shredded

or Jack cheese

3/4 cup(s) egg substitute 1/4 cup(s) pepper(s), green, bell

finely diced

1/4 cup(s) onion(s)

finely diced

3 drop(s) red pepper sauce

(optional)

Instructions

1
Heat the oven to 350F. Spray a 12-cup muffin pan with cooking spray.

2
Place spinach in a microwaveable container and cook in the microwave on high power for 2 1/2 minutes. Drain excess liquid.

3
In a large bowl, combine spinach, cheese, egg substitute, bell pepper, onion, and pepper sauce, if using. Mix well. Divide mixture evenly among the muffin cups.

4
Bake at 350F for 20 minutes, or until a tester inserted in the center comes out clean. Makes 12, 2 per serving.

Egg, Bacon, and Tomato Sandwiches

Ingredients

1 medium tomato(es)
each cut into 4 slices

salt
to taste

pepper, black ground

to taste

1 teaspoon mustard, Dijon 1 1/2 teaspoon tarragon, fresh

chopped, (optional)

2 slice(s) bacon, Canadian-style

(1-ounce each)

1 1/2 teaspoon vinegar, white wine 2 large egg(s)

Instructions

1
Heat oven to 400F.

2
Season tomato slices with salt and pepper; place 2 of them in a single layer in a nonreactive baking dish, spread with mustard, and sprinkle with tarragon, if using.

3
Cook bacon in a large skillet over medium heat until lightly browned, about 2 minutes per side. Lay 1 bacon slice over each mustard-spread tomato slice. Transfer to the oven and bake until tomatoes begin to bubble, about 10 minutes.

4
Fill a straight-sided skillet or wide saucepan with 2 inches of water. Add vinegar and bring to a gentle simmer. Crack each egg into a separate cup or bowl. Carefully slide each egg into the just-simmering water. Cook until desired doneness, about 3 minutes for soft-centered; remove with a slotted spoon, placing 1 egg atop each bacon slice. Top with remaining tomato slices and serve. Source: The South Beach Diet Quick & Easy Coo

Recipe for Broken Arm Breakfast Casserole with Cottage Cheese, Bacon, Feta, and Green Onions

180

If you have a broken arm (or just want a smaller size) this is a delicious breakfast casserole!

It's now been two weeks since I slipped on my icy steps and landed flat on my back with a broken arm. Before that I'd been doing well with my yearly return to Phase One of the South Beach Diet, but I confess the broken arm did trigger a few days of total comfort eating. Then I got over it and decided I really DID want to get back on track. I've been even more grateful than usual to have Jake to help with recipes I've been trying out for A Month of Daily Phase One Recipes, but there are also times I have to cook for myself if I want to stick to Phase One.

A few things I've learned about cooking with a broken arm: 1- Even a small pan is heavier than you realize if you're picking it up with one hand. 2- Ingredients that need a lot of chopping or special treatment are just too much trouble. 3- If it takes something you usually avoid (like a little bacon) to get you to cook, that's ok. So with those principles of broken arm cooking in mind I made this smaller-than-usual breakfast casserole, and it's been great to have in the fridge!

I used just four pieces of pre-cooked bacon, cooked it more in the microwave, and then blotted off as much of the fat as I could. (I know bacon isn't really recommended for the South Beach Diet, so use turkey bacon if you don't have a broken arm!)

I need lots of calcium right now, so I rinsed one cup of low-fat cottage cheese so I had just the curds.

I also used 3 oz. (1/3 cup) crumbled Feta.

And another 1/3 cup sliced green onions (measured in the same measuring cup!)

Spray a very small (9"x7" or 8"x8") glass casserole dish and combine the crumbled bacon, cottage cheese, Feta, and green onions. Season with a little Spike Seasoning (or other allpurpose seasoning) and some fresh ground black pepper.

Beat 8 eggs and pour over the other ingredients; then gently "stir" so they're well combined.

Bake at 375F/190C for 30-35 minutes, or until the mixture is set and starting to lightly brown. Serve hot. This keeps well in the fridge and can be reheated in the microwave for 1-2 minutes.

- See more at: http://www.kalynskitchen.com/2013/01/breakfast-casserole-cottage-cheese-baconfeta.html#sthash.6PT3799J.dpuf

MONDAY, AUGUST 8, 2011

Kale and Feta Breakfast Casserole

(Makes 6-8 servings, recipe created by Kalyn.) Ingredients: 10-12 oz. fresh kale, washed and coarsely chopped 2 tsp. olive oil 3/4 cup crumbled Feta cheese (about 4 oz.) 12 eggs, beaten 1 tsp. Spike Seasoning (or use any all-purpose seasoning that's good with eggs) Salt and fresh-ground black pepper to taste Instructions: Preheat oven to 375F/190C. Wash the kale if needed and spin dry or dry with paper towels, then coarsely chop kale. Heat oil over medium-high heat in a large frying pan. When oil is hot add the kale and cook while stirring until kale is wilted and starting to soften, about 3-5 minutes. (Red Russian Kale will cook more quickly; darker green kale varieties will take longer to soften.)

Spray a 9" x 12" casserole dish with olive oil or nonstick spray, then put barely-cooked kale in the bottom of the dish. Crumble Feta cheese over the kale. Beat eggs with Spike Seasoning, salt, and fresh ground black pepper; then pour eggs over kale/Feta. (I like to take a fork and gently stir so the veggies and cheese are welldistributed in the eggs.) Bake the casserole 40-45 minutes, or until eggs are set and the top is starting to lightly brown. Serve hot. This is good with a dollop of low-fat sour cream. Leftover egg casserole will keep in the fridge for about a week. Reheat in the microwave for 1-2 minutes. (Don't microwave too long or it will make the eggs rubbery.

PHASE II Blackberry-Banana Breakfast Smoothies

Ingredients

2 small banana(s)
quartered (1 1/2 cups)

1 cup(s) blackberries
plus extra for garnish (optional)

1 1/2 cup(s) yogurt, fat-free plain

or low-fat plain

1 tablespoon sugar substitute

(optional)

1 tablespoon wheat germ

Instructions

1
In a blender, combine bananas and blackberries; pure until smooth.

2
Add yogurt, sugar substitute, if using, wheat germ, and 4 ice cubes; blend until smooth, about 1 minute.

3
Pour into 4 (10-ounce) glasses, garnish with whole blackberries, if using, and serve. Makes 4 (1-cup) servings Source: The South Beach Diet Taste of Summer Cookbook

Breakfast Burrito

Ingredients

1 tablespoon oil, olive 2 large egg(s) 1 teaspoon milk, fat-free

or low-fat plain soy milk

1 medium tomato(es), plum

chopped

2 whole tortilla(s), flour, whole-wheat

6 inch

2 ounce(s) cheese, cheddar, sharp, reduced-fat, shredded 2 tablespoon salsa, medium 1/2 medium avocado
diced or 2 tablespoons guacamole

sour cream, nonfat

(optional)

Instructions

1
Heat nonstick skillet with oil on medium heat. Beat eggs with milk and diced tomato. Add the egg and tomato mixture to heated skillet; scramble until done, about 2 to 3 minutes.

2
Place each tortilla on broiler plate of a toaster oven. Assemble burritos on the tortillas, dividing eggs in the center of each, topping with cheese. Toast each until cheese is melted. Add salsa and avocado, folding tortillas to enclose contents. Serve immediately with an optional dollop of sour cream on each. Source: South Beach Diet

Greet-the-Sun Breakfast Pizzas

Ingredients

5 teaspoon oil, olive, extra-virgin

divided

4 ounce(s) spinach, fresh

4 cups packed

2 whole pita, 100% whole-wheat

6 inches each, halved horizontally

2 large tomato(es), plum

thinly sliced

4 large egg(s) 1/4 teaspoon salt 1/4 teaspoon pepper, black ground 2 ounce(s) cheese, feta, reduced-fat
crumbled (1/3 cup)

Instructions

1
Heat the oven to 450F. In a large nonstick skillet, heat 1 teaspoon of the oil over medium heat. Add spinach, in batches if necessary, and cook until wilted, 2 to 3 minutes. Brush inside of each pita round with 1 teaspoon oil.

2
Place pita rounds, oiled side up, on a large baking sheet and bake until starting to brown, about 5 minutes. Remove from the oven.

3
Divide tomatoes and spinach evenly among pita halves, leaving an empty space in the center of each for an egg. Crack 1 egg into the center of each pita. Sprinkle with salt and pepper, return to the oven, and bake until yolks are lightly set, 8 to 10 minutes. Sprinkle with cheese and continue baking until cheese has softened, about 2 minutes more. Serve warm. Source: The South Beach Diet Taste of Summer Cookbook

Spiced Oatmeal with Dried Apricots and Walnuts

Ingredients

1/4 cup(s) nuts, walnuts 1/2 cup(s) oats, steel cut 12 whole apricot(s), dried
cut into 1/4-inch pieces

1 1/2 teaspoon maple syrup, sugar-free 1/2 teaspoon cinnamon, ground 1 pinch salt

Instructions

1
Heat oven or toaster oven to 275F. Spread walnuts on a baking tray and bake until fragrant and toasted, 8 to 10 minutes. Roughly chop. Microwave instructions:

While the nuts are toasting, combine 2 cups water, oats, apricots, syrup, cinnamon, and salt in an 8-cup microwave-safe bowl (the size of the bowl is important as it must allow the oats to bubble up without spilling over). Cover with plastic wrap, vent, and cook at full power for 5 to 7 minutes. Stir, replace plastic wrap, and cook for an additional 5 to 7 minutes, until liquid is mostly absorbed. Sprinkle with nuts and serve. Stovetop instructions:

3
Combine 2 cups water and oats in a medium saucepan; soak overnight. Add apricots, syrup, and salt and bring to a boil over medium heat. Reduce heat and simmer, stirring occasionally, until liquid is mostly absorbed, 15 to 20 minutes. Sprinkle each serving with nuts and cinnamon. Each serving is 1/2 cup. Source: The South Beach Diet Quick & Easy Cookbook

Phase III Zucchini Brunch Muffins

Ingredients

12 whole baking cups, paper 1/3 cup(s) oil, olive, extra-virgin

1/3 cup(s) milk, fat-free 2 large egg(s) 1 tablespoon sugar substitute 3/4 cup(s) flour, all-purpose 1 cup(s) flour, whole-wheat 3/4 cup(s) cheese, Parmesan
grated

2 teaspoon baking powder 1 teaspoon salt 1 medium zucchini

(about 1/4 pound), coarsely grated

Instructions

1
Preheat oven to 375F. Line muffin tin with paper baking cups.

2
In a small bowl, whisk oil, milk, eggs, and sugar substitute until combined.

3
In a large bowl, whisk both flours, cheese, baking powder, and salt. Fold in zucchini, then oil mixture. Mix only until combined (batter will be stiff).

4
Drop batter evenly into prepared muffin cups. Bake for 15 minutes, or until a toothpick inserted in center of a muffin comes out clean. Let cool on wire rack. Makes 12 muffins. Enjoy 1 muffin as a serving. Source: South Beach Diet Online Exclusive

Warm Buckwheat Crpes with Mixed Berries

Ingredients

3 tablespoon flour, buckwheat 2 tablespoon flour, unbleached 1/4 cup(s) milk, fat-free 1 large egg(s) 2 teaspoon oil, canola 1/2 teaspoon sugar substitute 1 pinch cinnamon, ground 1 medium lemon zest
grated peel (use a pinch of zest)

1 pinch salt 1 1/2 cup(s) berries, frozen

thawed

6 spray(s) cooking spray

to lightly coat skillet

Instructions

1
MAKE-AHEAD: Crpes can be made up to 3 days ahead and stored, tightly wrapped in one pile, in the refrigerator. Gently reheat in a microwave on low for 15 seconds or in a warm oven.

2
Pure buckwheat and all-purpose flours, milk, egg, oil, 1 tablespoon plus 1 1/2 teaspoons warm water, sugar substitute, cinnamon, zest, and a pinch of salt in a blender until smooth, about 1 minute. Set aside to rest for 15 minutes.

3
Meanwhile, place berries in a small saucepan and cook over medium-low heat until gently bubbling and warmed through. Remove from heat and cover pan to keep warm.

4
Lightly coat the skillet with cooking spray and heat over medium heat. Add 2 tablespoons of the batter, tilting the pan so that batter forms an even, thin layer. Cook until bubbles form and edges begin to brown, about 1 minute. Using a spatula, carefully flip the crepe over and cook until golden on the bottom, about 1 minute.

5
Transfer crepe, golden side down, to a plate. Repeat with remaining batter, coating the pan with cooking spray after each crpe. Stack crpes as you go.

6
To serve, place 1 crpe, golden side down, on a plate. Place 2 tablespoons berries in the center and roll up crpe around berries. Spoon 2 more tablespoons berries and some juices over the top. Repeat with remaining crpes. Serve warm or at room temperature. Makes 6 servings, 1 crepe per serving. Source: The South Beach Diet Parties & Holidays Cookbook

Savory Egg, Ham, and Cheese Crpes

Ingredients

5 large egg(s)
4 lightly beaten

1/3 cup(s) milk, lowfat (1%) 1/3 cup(s) flour, chickpea 6 1/2 teaspoon oil, canola
divided

1 pinch salt
plus more to taste, divided

1 pinch peppercorns, black

plus more to taste, divided

4 slice(s) ham, deli-style, low-fat, low-sodium boiled

or smoked (not honey glazed), (1-ounce each)

4 slice(s) cheese, reduced-fat Swiss

(3/4-ounce each)

Instructions
For the crpe batter:

1
Pure flour, milk, 1 tablespoon plus 1 1/2 teaspoons warm water, 1 egg, 4 1/2 teaspoons oil, pinch of salt, and pinch of pepper in a blender until smooth, about 1 minute. Set aside to rest for 15 minutes. For the crpes:

2
Heat 1 teaspoon of the oil in an 8-inch nonstick skillet or crpe pan over medium heat. Add 2 tablespoons of the batter, tilting the pan so that batter forms a thin layer. Cook until edges begin to brown, about 1 minute. Carefully flip the crpe over and cook until golden on the bottom, about 1 more minute.

3
Transfer crpe, golden side down, to a plate. Without adding any additional oil, repeat with remaining batter, stacking crpes, to make all 4 crpes.

4
Lay each crpe, golden side down, on a serving plate. Top each with 1 ham slice and 1 cheese slice.

5
Season eggs with salt and pepper. Heat remaining 1 teaspoon oil in a nonstick skillet over medium-high heat. Add eggs and stir occasionally until set, about 2 minutes. Divide eggs among prepared crpes, roll up, and serve. Source: The South Beach Diet Quick & Easy Cookbook

Smoked Salmon and Cream Cheese Breakwiches

Ingredients

8 slice(s) bread, 100% whole-grain

thin-sliced

2 ounce(s) cream cheese, reduced-fat

(1/4 cup)

6 ounce(s) fish, smoked salmon

thinly sliced

2 tablespoon chives, fresh

chopped

peppercorns, black
freshly ground, to taste

4 teaspoon vegetable oil spread, butter-flavored

divided

Instructions

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

2
In a large nonstick skillet, heat 2 teaspoons of the vegetable oil spread over medium heat. Add 2 sandwiches, weight down with a heavy pan, and cook until golden brown, about 2 minutes per side.

3
Repeat with remaining vegetable oil spread and sandwiches. Cut sandwiches in half and serve warm. Source: The South Beach Diet Taste of Summer Cookbook