I'm going to try and get as many SBD recipes here as I can... most of these I got off the web, mostly at either www.southbeach-diet-plan.com or at http://www.mizfrogspad.com/south_beach_diet.htm

First up: Breakfast recipes if you don't feel like having plain eggs!

You can have decaf coffee or tea using artificial sweetener and/or skim milk or fat-free half and half. You can also use canned fat free evaporated milk. Do not use nondairy creamer as it contains partially hydrogenated oil.

You can have 6 ounces of tomato juice or V-8 vegetable juice with the egg breakfasts, or some sliced tomatoes or salsa.

Veggie Quiche Cups with Fresh Spinach
Six servings. MizFrog's version.

6 large eggs (or 1 1/2 cups Egg Beaters)
1 cup (4 ounces) shredded reduced-fat cheddar cheese (I use Kraft 2%)
1/2 cup diced red bell pepper
1/2 cup diced onions
1/2 cup cooked, fresh spinach, drained of excess liquid but not squeezed dry*
(mash lightly with spoon or knife in strainer)
1/2 teaspoon salt (or to taste)
6 or more drops hot-pepper sauce (optional but good)**
(or use black pepper or cayenne to taste)

Preheat oven to 350 or 375 degrees F. Beat fresh eggs with wire whisk in large mixing bowl until completely blended. Add the remaining ingredients and mix well with spoon.

Spray a large size nonstick muffin pan (6 cups with 1 cup capacity each) with cooking spray. Divide mixture as evenly as possible into each cup. (You do not need to use foil baking cups.) Bake for about 30 minutes, or until a sharp knife inserted in the center comes out clean. They will rise during cooking and fall while cooling.

Note: You can use a smaller-capacity, 12-cup muffin pan if desired, or even a loaf pan. Quiche cups (or slices) can be frozen and reheated in the microwave.

Variations: Any combination of appropriate vegetables, chopped (green or red bell peppers, onions, fresh cooked spinach, zucchini, cauliflower, broccoli, spinach, mushrooms, etc.) and reduced-fat cheeses may be used.

*I don't use frozen spinach because as I have found insect parts and whole insects in it. When I cook spinach for dinner, I make enough to save 1/2 cup for making quiche cups.

**Any SBD-appropriate hot sauce is okay, in amounts to your taste.

Veggie Quiche Cups with Mushrooms and Chili Peppers

6 eggs (or 1 1/2 cups Egg Beaters)
1 cup (4 oz) low fat shredded cheese (2% Cheddar or 2% Colby & Monterey Jack)
1/2 cup diced green pepper
1/2 cup diced red pepper
1/2 cup diced onion
8 large black olives, coarsely chopped (about 1/4 cup)
1/2 of a 4-oz can sliced or chopped mushrooms (or about 1/2 cup)
1 4-oz can diced green chilis
1/2 teaspoon salt
1/4 teaspoon black pepper

Preheat oven to 350 degrees. In large mixing bowl, whisk eggs (if using fresh eggs) until well blended. Add remaining ingredients. Spoon as evenly as possible into a large-capacity (1 cup each) 6-cup muffin tin. Bake about 30 minutes, or until done.

Veggie Quiche Cups with Jalapenos

6 eggs (or 1 1/2 cups Egg Beaters)
1 cup low fat shredded cheese (2% Cheddar or 2% Colby & Monterey Jack)
1/2 cup diced green pepper
1/2 cup diced red pepper
1/2 cup diced onion
1 jalapeno pepper, diced fine (size depends on how hot you want it)
8 large black olives, coarsely chopped (about 1/4 cup)
1/2 teaspoon salt
1/4 teaspoon black pepper

Preheat oven to 350 degrees. In large mixing bowl, whisk eggs until well blended. Add remaining ingredients. Spoon as evenly as possible into a 12-cup muffin tin.* Bake about 25 minutes, or until done.

Note: You could add another 1/2 cup of chopped veggies, if desired (more peppers, zucchini, chopped broccoli, cooked spinach, or whatever you’d like.

*You can also use a larger-capacity 6-cup muffin tin.

Broccoli or Spinach Quiche
Modified from a Weight Watchers recipe.

1/2 cup well-drained, cooked chopped broccoli or spinach
2 tablespoons finely chopped scallions (green onions)
2 tablespoons imitation bacon bits
6 oz. shredded Swiss cheese, divided evenly*
3 egg whites (or 1/2 cup Egg Beaters)
1/2 evaporated skimmed milk
Dash of black pepper or cayenne

Preheat oven to 325 degrees. In small bowl, combine broccoli (or spinach), scallion, imitation bacon bits, and 3 ounces of the cheese.

In another small bowl, beat together egg whites (or Egg Beaters), milk, and pepper; pour into pie pan that has been sprayed with oil spray. Sprinkle the remainder of the cheese on top. Bake for 30 minutes (or until knife, inserted in center, comes out clean). Remove from oven and, keeping warm, let stand 10 minutes before serving.

*Note: Can use a low fat mozzarella or low fat cheddar cheese instead of Swiss. This recipe can be doubled easily.

Broccoli Quiche Loaf
Eight servings.

2 cups fresh, chopped broccoli florets (4 to 5 ounces)
1/2 cup chopped red bell pepper
1/2 cup chopped onion
1 carton (16 ounces) Egg Beaters (or 8 whole eggs, beaten)
1 cup (4 ounces) shredded low fat cheddar cheese
1/4 teaspoon (or more to taste) hot pepper sauce (or black pepper)
Salt to taste (I use 1/2 teaspoon)

Preheat oven to 350 degrees F. Lightly spray a loaf pan with cooking spray (olive oil is good) or use a nonstick loaf pan.

Steam the broccoli until crisp-tender but not mushy (do not overcook). Beat eggs with wire whisk in large mixing bowl until completely blended. Add the remaining ingredients and stir well. Pour mixture into the prepared pan. Bake for about 45 minutes, until sharp knife inserted in center comes out clean. Allow to cool before slicing.

Slice into bars 8 bars. Each bar has the equivalent of 1 egg, about 1/3 cup veggies, and 2 tablespoons cheese.

Sinatra Style Quiche
Four servings. From www.drsinatra.com.

2 teaspoons olive oil
1 small zucchini or summer squash, halved lengthwise and thinly sliced
½ cup chopped onion
½ cup chopped red or yellow pepper
2 or 3 cloves of garlic
2 eggs
5 egg whites (or 1/2 cup plus 1 tablespoon egg substitute such as Egg Beaters)
1 cup skim milk
1 tablespoon chopped fresh basil (or 1/2 to 1 teaspoon dried)
¼ cup shredded mozzarella cheese
½ cup chopped tomato

In a medium skillet, heat oil until hot. Add zucchini or squash, onion, pepper and garlic and sauté until vegetables are tender. Set aside.

In a large bowl, whisk together eggs, egg whites, milk, and basil. Stir in sautéed vegetables. (Note: You can add some salt if desired).

Next, divide mixture into 4 individual quiche dishes or 4 shallow casserole dishes (4 to 4 ½ inches in diameter).

Bake in 350-degree oven for 15 to 20 minutes, or until center is set. Sprinkle each serving with mozzarella cheese and let stand 5 minutes before serving to cool slightly. Top with chopped tomato and serve.

Quiche with Veggie Sausages
Six servings. A simple quiche with tasty asparagus and meatless sausage that's easy and elegant.

2 cups cholesterol-free egg product (1 16-oz carton)
2 frozen Morningstar Farms veggie sausage links, cut into 1/2-inch-thick slices
6 fresh asparagus spears, trimmed, sliced into 1/2-inch pieces
1/2 cup low fat cottage cheese
1/2 cup shredded Swiss cheese
1/4 cup finely chopped onion
1 tablespoons Dijon mustard

Spray a 9-inch pie plate with no stick cooking spray. Mix all ingredients until well blended; pour into prepared pie plate.

Bake at 350° F for 40 to 45 minutes until center is puffy and golden brown. Makes 6 servings.

Substitution: You can substitute 8 beaten eggs for the egg product.
Tip: Remove sausage from freezer 5 to 10 minutes before cutting. Or, thaw slightly in microwave before cutting.
How to trim fresh asparagus: Asparagus spears snap off naturally where they are tough. Simply bend the spear near the bottom end and it will break off at the right point.

Florentine (Spinach) Omelet
Two servings.

1 tablespoon trans-fat-free margarine (such as Brummel & Brown)
1/3 cup chopped yellow onion
3 large eggs
Salt and ground black pepper to taste
2 tablespoons Dijon mustard
1 cup cooked fresh spinach, well drained and squeezed dry
2 tablespoons grated Parmesan cheese

Combine the butter and onion in a medium nonstick skillet. Stirring constantly, cook over medium heat until the onion has softened, 3 to 4 minutes.

In a bowl, beat the eggs with the salt, pepper, and mustard. Add the egg mixture to the skillet and stir briefly to lightly scramble. Without stirring, continue to cook until the eggs are softly set, about 2 minutes.

Scatter the spinach over the eggs and sprinkle with the Parmesan cheese. Cover the pan and cook for 1 minute to heat through. Uncover, tilt the pan away from you, and fold half of the omelet over with a spatula to enclose the filling. Cook for an additional 30 seconds before sliding the omelet onto a plat. Cut it in half before serving.

Western Omelet
One serving.

1 tablespoon chopped green bell pepper
1 tablespoon chopped red bell pepper
1 tablespoon chopped green onions
1/2 cup liquid egg substitute, such as Egg Beaters*
3 tablespoons shredded reduced-fat cheese
Salt and pepper to taste (can use seasoned salt if desired)

Lightly coat a medium skillet with cooking spray. Sauté the peppers and onions until they are tender-crisp. Pour the egg substitute over the vegetables.

When partially set, spread the cheese over half of the egg substitute and fold the omelet in half over the filling. Continue cooking until cooked through. Serve immediately.

Top with a couple of tablespoons of salsa, if desired.

*Can use 2 whole eggs instead, beaten with wire whisk until well blended.

Savory Spanish Omelet

Two servings.

1/4 cup chopped yellow onion
1 small clove garlic, minced
2 tablespoons thinly sliced celery
1/2 cup chopped fresh tomato
1 tablespoon olive oil
2 tablespoons canned diced green chilies (or 1/2 can)
3 large eggs
2 tablespoons water
1/4 teaspoon salt
1/8 teaspoon ground black pepper
Tabasco or other hot sauce or salsa to taste (optional)

Combine the onion, garlic, celery, tomato, and 1/2 tablespoon of the olive oil in a large nonstick skillet. Cook over medium heat until the vegetables soften and the juices nearly evaporate, 7 to 8 minutes.

Add the chilies and cook for 1 minute more. Meanwhile, beat the eggs with the water, salt, and black pepper in a small bowl.

Remove the vegetables from the skillet and set them aside, adding the remaining 1/2 tablespoon butter (or olive oil) to the pan. When melted or hot, add the egg mixture and cook until the eggs are softly set, about 3 minutes.

Scatter the cooked vegetables on top, tilt the pan away from you, and fold half of the omelet over with a spatula to enclose the filling. Cook for 30 seconds more to heat through.
Slide the omelet onto a plate, cut it in half, and finish with a few dashes of hot sauce or a dollop of your favorite salsa, if desired. Serve immediately.

Cheese and Green Onion Omelet
One serving.

2 teaspoons olive or canola oil
2 green onions, trimmed and chopped, plus about 2 inches of green tops, chopped
1/8 teaspoon Lawry’s or other seasoned salt
2 large eggs
Ground black pepper to taste
1/4 cup grated low fat cheddar cheese (mild or sharp)

Combine the oil, green onions, and seasoned salt in a small nonstick skillet. Cook over medium heat until the onions have softened, about 3 minutes.

In a bowl, eat the eggs with the black pepper. Add the mixture to the skillet and stir briefly to lightly scramble the eggs. Without stirring, continue to cook until the eggs are softly set, about 2 minutes. Sprinkle the cheese on top. Tilt the pan away from you and, using a spatula, fold half of the omelet over to enclose the filling. Cook for 1 minute more to melt the cheese. Slide the omelet onto a plate and serve.

Egg Breakfast with Grilled Tomatoes
One serving.

1 tablespoon olive or canola oil
Three 1/4-inch-thick slices of tomato
Salt and ground black pepper to taste
1 or 2 large eggs
Fresh parsley springs if desired (for garnish)

Pour the oil into a small or medium (depending upon how many eggs you are cooking) nonstick grill pan. Warm over medium heat. When the oil is hot, add the tomato slices and cook until browned, about 1 minutes per side, seasoning to taste with the salt and pepper.

Remove the tomatoes to a plate and add the egg or eggs to the remaining oil in the pan. Cook for 2 to 3 minutes, until the white is set and the yellow is as set as desired. Add to the plate with the tomatoes, garnish with parsley sprigs if desired, and serve immediately.

Tidbit Omelet
One serving.

1/4 cup cubed leftover cooked beef or chicken or turkey
2 large eggs
About 2 teaspoons chopped fresh herbs of your choice*
Salt and ground black pepper to taste

Put the leftover meat in a small nonstick skillet. Cook over medium heat until thoroughly warmed through, 2 to 3 minutes. In a bowl, beat the eggs with the herbs, salt, and pepper. Add the egg mixture to the skillet and stir briefly to lightly scramble. Cook without stirring for about 2 minutes more, until the eggs are softly set. Tilt the skillet away from you. With a spatula, fold half of the omelet over to enclose the filling. Cook for 30 seconds more, then slide the omelet onto a plate and serve.

*For beef, choose from basil, marjoram, parsley, black pepper, white pepper, rosemary, sage, savory, thyme.

*For chicken, choose from basil, dill, marjoram, oregano, paprika, parsley, black pepper, white pepper, rosemary, sage, savory, tarragon, thyme, tumeric.

Dried herbs can be substituted, using about 1/2 teaspoon, but fresh is better.

Not Just Any Scrambled Eggs
This is a great mixture for Sunday brunch for two.

4 eggs
Salt and pepper to taste
1½ tablespoons olive oil
½ of a large onion, finely chopped
½ of a large green pepper, chopped
1 clove garlic, minced
1 large tomato, chopped
1 small jar pimentos, drained and chopped
½ teaspoon dried marjoram leaves
Parsley, chopped (optional for garnish)

In a mixing bowl, beat the eggs lightly with the salt and pepper.

In a large frying pan, heat the oil. When ready, add the onion, green pepper, and garlic. Cook until the onion is soft. Add the tomatoes, pimentos, and marjoram. Cook, stirring often, for about 5 minutes. Add the eggs and lower the heat. Stir gently until cooked to your liking. Garnish with the parsley.

Spicy Huevos (Eggs) with Salsa and Green Chilies
Two servings.

One 4-ounce can whole green chilies, drained
1 tablespoon olive oil
4 large eggs
Salt to taste
1/2 cup salsa

Cut the chilies into 1/2-inch-thick strips and arrange them to form a circle or square on each of 2 plates. For over-easy eggs, preheat a medium nonstick skillet over medium heat. Add the butter and heat until it sizzles (or until olive oil is heated). Crack each egg into the pan and add salt to taste. Reduce the heat to medium-low, and cook until the whites are firm and beginning to brown lightly on the bottom, about 2 minutes.

Flip the eggs over and cook for another 10 to 15 seconds, until firm on the other side.

For sunny-side-up eggs, cover the pan when you reduce the heat and cook only on one side, until the whites are solid and the yolks are as runny or as hard as you like, 2 1/2 to 3 minutes.

Meanwhile, warm the salsa in a small microwave-safe dish in a microwave oven at full power for 1 to 2 minutes. Put a cooked egg in the center of each green chili frame and drizzle with 2 tablespoons warm salsa.

Green Chilies-Cheese Casserole
Six servings.

6 large eggs
4 cups (16 ounce package) shredded sharp cheddar cheese
Two 4-ounce cans diced green chilies

Preheat oven to 350 degrees. Spray a 9x13-inch baking dish with cooking spray. Crack the eggs into a large bowl and beat with wire whisk. Add the cheese and green chilies, and mix with spoon. Pour into a 9x13-inch baking dish, and spread evenly across the dish.

Bake for about 25 minutes, until the casserole has set and lightly browned. Cut into 6 squares and serve.

Note: Can add some salt and pepper if desired, but cheese is usually salty enough to suffice. Good served with sliced tomatoes, either cold or fried for a minute or two.

Variation: I made a smaller version of this using 4 eggs, 2 cups (8-ounce package) Kraft 2% shredded cheddar cheese, and 1 can chilies. Baked in 8x8 glass baking dish.

Green Chili Casserole
Four servings. From http://brunch.allrecipes.com: Makes a wonderful brunch or lunch dish, but could also make for a quick supper.

2 (4 ounce) cans chopped or whole green chili peppers, drained
1 1/2 cups shredded cheddar cheese, divided (low fat)
1/3 cup milk (nonfat or 1%, or use fat free half and half)
4 eggs, lightly beaten
Salt and pepper to taste

Preheat oven to 350 degrees F (175 degrees C). Grease an 8x12 inch baking dish.

Line the bottom of dish with green chiles. Sprinkle with 1/2 cup shredded cheese. Repeat layers twice more. In a medium bowl, whisk together milk and eggs. Season with salt and pepper. Pour egg mixture over chiles and cheese.

Bake in preheated oven for 25 to 30 minutes, or until filling is set. Let stand 5 to 10 minutes before serving.

Zucchini Oven Frittata
Four to six servings. From www.allrecipes.com: A delicious, easy frittata recipe full of good vegetables and topped with cheeses. Prep time: 10 minutes; Cook time: 20 minutes.

1 cup water
3 tablespoons olive oil
1/2 teaspoon salt
1/2 green bell pepper, seeded and chopped
3 small zucchini, cut into 1/2-inch slices
2 cloves garlic cloves, peeled
6 fresh mushrooms, chopped
1 small onion, diced
5 eggs, beaten
salt and pepper to taste
1 cup shredded mozzarella cheese
3 tablespoons grated Parmesan cheese

Preheat oven to 350 degrees F (175 degrees C). In a large ovenproof skillet, combine water, olive oil, salt, green pepper, zucchini and garlic cloves. Simmer until zucchini is tender, about 5 to 7 minutes.

Drain off water and discard garlic. Stir in onion, mushrooms and butter. Cook until onion is transparent. Add beaten eggs and stir; season with salt and pepper. Cook over low heat until eggs are firm.

Sprinkle mozzarella cheese over eggs. Bake in preheated oven for 10 minutes. Remove from oven and sprinkle with Parmesan cheese. Place under broiler for 5 minutes. Let stand 5 minutes before cutting into wedges and serving.

Some variations: Use sharp cheddar cheese instead of mozzarella, add some Italian seasonings (basil & oregano), use some minced garlic.

Microwaved Scrambled Eggs & Veggie Sausage
Makes one serving.

1 frozen Morningstar Farms Veggie Breakfast Sausage Link, cut into four pieces
1/4 cup cholesterol-free egg product (such as Egg Beaters)
1 tablespoon low fat or nonfat cottage cheese
1/8 teaspoon Italian seasoning

Spray microwavable measuring cup with no stick cooking spray. Add link pieces. Microwave on high 10 seconds or until thawed.

Add egg product, cottage cheese and Italian seasoning; stir. Cover with vented microwave-safe plastic wrap. Microwave on HIGH 1 minute to 1 minute 15 seconds or until egg product is almost set, stirring after 30 seconds. Let stand 1 minute.

In Phase 2, you can serve with whole wheat toast if desired.

Extreme Vege Scrambled Eggs
From http://brunch.allrecipes.com: A variety of veggies combined with eggs make a great start to the day. Prep Time: approx. 10 Minutes. Cook Time: approx. 15 Minutes. Ready in: approx. 25 Minutes. Makes 6 servings.

1/4 cup olive oil
1/4 cup sliced fresh mushrooms (optional)
1/4 cup chopped onions
1/4 cup chopped green bell peppers
6 eggs
1/4 cup milk
1/4 cup chopped fresh tomato
1/4 cup shredded Cheddar cheese

Heat olive oil in a skillet or frying pan over medium-high heat. Add mushrooms, onions, and peppers; sauté until onions are transparent.

In a mixing bowl, beat together eggs and milk. Add egg mixture to vegetables; stir in tomatoes. Cook until eggs are set. When eggs are almost done, mix in cheese. Serve immediately.

Fluffy Scrambled Eggs with Fresh Herbs
Two servings.

6 large eggs
1/4 cup fat free half & half
1/4 teaspoon salt
1/8 teaspoon ground white pepper
2 tablespoons Brummel & Brown Spread
1/3 cup finely chopped onion or shallots
1 teaspoon finely chopped fresh herbs (choose from tarragon, parsley, chive, basil, marjoram, or oregano leaves

In medium bowl, with wire whisk, blend eggs, milk, salt and pepper.

In 12-inch nonstick skillet, melt B&B spread over medium-high heat; add onion and sauté, stirring occasionally, 3 minutes or until onion is tender. Reduce heat to medium and stir in egg mixture until eggs and onions are combined. Stir in herbs and cook, stirring frequently, until eggs are set.

Boiled Eggs with Laughing Cow Cheese Sauce
From SBD forum.

2 boiled eggs, chopped into bite sized pieces or quartered
1 wedge Laughing Cow Light Cheese
1 to 2 tablespoons skim milk
1 to 2 teaspoons Dijon mustard (the creamy type, not the grainy type)
Ground black pepper

Mix the cheese and mustard. Add milk and mix again. Melt in pan or microwave. If too thick, add more skim milk. Top the eggs with the sauce and sprinkle with black pepper.

Breakfasts On-The-Go

1 or 2 hard-boiled eggs, 1 part-skim mozzarella cheese stick, small can tomato juice or V-8.

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1 part-skim mozzarella cheese stick, up to 15 almonds, small can tomato juice or V-8. (Be sure to count the almonds toward your daily nut allowance.)


If you have a microwave at work, take one or two quiche cups and a can of tomato of V-8 juice.

Breakfasts Without Eggs
There are not many options for breakfasts without eggs in Phase 1, but here are some suggestions. Remember, you don¡¯t have to stick to ¡°traditional¡± breakfast foods. Try anything on the list of Foods to Enjoy, even leftovers from the night before. You could also have soup for breakfast.


Cottage Cheese with Toasted Pecans
This is good, one of our favorites. Posted on the SBD forums as Mock Cinnabon.

1/2 cup low fat cottage cheese
1 packet Splenda
Cinnamon to taste
Toasted pecans

Mix cottage cheese and Splenda. Sprinkle with as much cinnamon as you like, and top with toasted pecans (I use 7 pecan halves.) You can break the halves into pieces if desired and mix in with the cottage cheese. This is good if you like something sweet in the mornings.

Be sure to count the pecans as part of your nut allowance for the day.

This is also a good snack.

Ricotta Breakfast

Any of the Phase 1 Ricotta Desserts would be appropriate for breakfast if you like something sweet in the mornings.

Yogurt Breakfast

An 8-ounce carton of no-sugar-added, low fat yogurt can be eaten for breakfast. This can be plain, vanilla, or fruit flavored but without added fruit. You can add various flavorings and extracts to your taste to plain yogurt. Some combinations:

Cocoa powder, Splenda, dash of pure almond extract.
Cocoa powder, Splenda, cinnamon
Maple extract, Splenda
Pure orange extract, Splenda, cocoa powder,

Note: Browse the extract aisle and use your imagination. You can use other sugar substitutes to your taste.


Cottage Cheese with Tomatoes and Turkey

Fix a plate of low-fat cottage cheese, sliced tomatoes, and a couple of slices of turkey breast. If you like, you can warm the turkey in the microwave or brown in a skillet, and broil the tomatoes in your toaster oven. Can top tomatoes with garlic salt and Parmesan cheese before broiling.

Note: I buy a "slab" of turkey breast, Cajun style, in Sam's Club, and slice it or dice it for various uses (breakfast, lunch salads, soups, etc.).

Veggie Sausage and Onion-Pepper Stir-Fry
One serving. Eat as many veggies as you want. Recipe by MizFrog.

1 Morningstar Farms Veggie Breakfast Sausage patty
1 teaspoon olive or canola oil
Sliced or coarsely chopped onions
Bell peppers, any color, sliced or cut in bite-sized pieces*
Seasonings as desired (salt, pepper, seasoned salt, herbs, etc.)

In a nonstick skillet, cook frozen patty until done. Remove from pan and cut into bite-sized pieces; set aside. Put oil in pan and saut¨¦ veggies until crisp-tender. Add seasonings and return sausage pieces to pan with the veggies. Stir-fry all until hot. Can top with some low fat shredded cheese if desired.

*Other veggies can also be used.

Veggie Sausage with Roasted Veggies
One serving. When you make roasted veggies for dinner, make enough to have some left over for breakfast.

1 Morningstar Farms Veggie Breakfast Sausage patty
1 to 2 cups leftover roasted veggies

In a nonstick skillet, cook frozen patty until browned. When almost done, push the veggie patty to the side and add the roasted veggies to the skillet, stirring occasionally until hot.

Chicken Salad Breakfast

Chicken salad, sliced tomatoes, and cottage cheese make a good eggless breakfast.

See Phase 1 Lunches for chicken salad recipes.

Salmon-Cream Cheese Spread
Looking for a quick breakfast¡ªand a break from eating eggs? Try this Phase 1 recipe.
Serves 4. From South Beach Diet Online¡¯s Daily Dish 11/13/04.

1 can (6 ounces) skinless pink salmon in water, drained
4 ounces light cream cheese
1 teaspoon lemon juice
Dash of salt
Dash of ground black pepper
Fresh dill for garnish (optional)

Combine all of the ingredients in a bowl. Use mixer on low speed until well blended. Cover and chill until ready to serve.

Serving Suggestion: Serve on celery sticks for a quick breakfast.

Time-Saver: Make this dish the night before for quick breakfast assembly. Have celery sticks ready-made in the refrigerator.

Salmon Brunch Bouquets
Serves 3 at two per person. From South Beach Online¡¯s The Daily Dish 07/17/04. Not only is this Phase 1 recipe quick and easy to prepare, it's also an interesting breakfast alternative.

6 ounces smoked salmon
1/4 cup light cream cheese
1/2 medium seedless cucumber, sliced thinly lengthwise
6 strips of roasted red pepper
6 red leaf lettuce leaves, washed and blotted dry

Place cream cheese in a small bowl. Microwave for 15 to 20 seconds until softened. Lay out lettuce leaves and place strips of salmon on top. Spread softened cream cheese on the salmon, followed by strips of cucumber and one roasted red pepper in the center of each. Roll each lettuce leaf from one corner to form a short cone. Chill before serving.

Breakfasts with ¡°disguised¡± eggs.
These breakfasts contain eggs, but you don¡¯t really notice
that you¡¯re eating them.

Zucchini Hash Browns Breakfast
See Phase 1 Veggies¡ªZucchini for hash browns recipes.

Serve for breakfast with sliced tomatoes or some tomato juice and a serving of protein (maybe some leftover chicken, slices of turkey, smoked salmon, veggie breakfast patty).

In Phase 2, you can top these with sour cream if desired. Can be made ahead of time and stored in the fridge until ready to heat and serve.

Ricotta and Cottage Cheese Crepes/Pancakes/Mock French Toast

There are several variations of these posted on the SBD forums, sometimes the same or very similar recipes using different names (French toast, pancakes, crepes). I¡¯ll post a few here. I haven¡¯t tried any of them, but I decided to post them here anyway, in case anyone would like to experiment. Feel free to send me e-mail with your comments.

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1 cup part-skim ricotta cheese
2 whole eggs
1 packet Splenda
Cinnamon and nutmeg to taste
Vanilla extract to taste (1 or 2 teaspoons)

Whip it all up, using a wire whisk, until it makes a smooth batter. Lightly spray a nonstick frying pan with cooking spray, and heat over medium-high heat. Pour batter in pan and cook like pancakes. Just make sure you put enough spices in, otherwise it just tastes like ricotta and egg and doesn't give you those French toast vibes.

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1 whole egg
1/2 cup fat free egg substitute (such as Egg Beaters)
2 tablespoons part-skim ricotta
Dash each of cinnamon and nutmeg
1 packet Splenda

Beat all ingredients together and pour in an omelet pan coated with cooking spray.
Cook like you would an omelet.

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1 whole egg
4 egg whites
1/4 cup fat-free or low fat ricotta cheese
1/2 teaspoon vanilla
1 teaspoon Splenda
Cinnamon to taste

Combine all the ingredients thoroughly, using wire whisk. Batter will be thin. Pour like pancakes on a hot skillet sprayed with cooking spray. Let set, then flip. Serve with sugar-free syrup or other toppings of choice on Foods to Enjoy list.

Makes 2 servings. Per Serving: 76 Calories; 2g Fat (1g saturated fat); 11g Protein; 2g Carbohydrate; trace Dietary Fiber; 95mg Cholesterol; 152mg Sodium.

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1 scoop whey protein powder
1 to 2 packets Splenda
1 teaspoon cinnamon
1/3 cup egg whites (or egg substitute such as Egg Beaters)

Blend or whisk it into a nice batter. Pour onto a plate, microwave for about 1.5 minutes on 70%. Be careful not to over cook. It should lift away from the plate and should be a bit juicy on the bottom when perfectly done. Could use some sugar-free maple syrup, look for one sweetened with Splenda.

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3 egg whites
2 egg yolks
1/2 cup part-skim ricotta cheese
Splenda and cinnamon to taste

Mix ricotta cheese, egg yolks, Splenda, and cinnamon. Set aside.

Whip the egg whites into a froth (like you're making meringue). Fold gently into the ricotta.

Cook as pancakes. Don¡¯t make them too big.

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2 eggs
1/4 cup egg whites (can use the prepackaged whites)
1/2 cup part-skim ricotta cheese
1 teaspoon Splenda
1/2 teaspoon flavoring (vanilla extract or almond)

Blend with a wire whisk and cook like pancakes. Thicken than the above recipe.

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3 eggs2 tablespoons fat-free ricotta cheese (or low fat or part-skim)
2 teaspoons Splenda
1 teaspoon vanilla
1 teaspoon cinnamon
1/2 teaspoon nutmeg

Whisk until fluffy. Put in a medium-sized, nonstick pan sprayed with olive oil. Cover immediately, lower heat a bit.

When set, flip and cook until done. Slide into a dish. Top with "I Can't Believe Its Not Butter" spray and sugar-free maple syrup.

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1/2 cup Egg Beaters or 2 whole eggs
1/4 cup ricotta
2 packets Splenda
1 teaspoon vanilla extract
Cinnamon and nutmeg, if desired, to taste

Beat eggs and ricotta with wire whisk until well blended. Add sweetener & vanilla extract. Put in nonstick skillet (sprayed) and cook slowly until well-browned, then flip and cook until done. You can top it with a little sweetener and "I can't believe it butter" spray, or some sugar-free syrup. Makes two pancakes.

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3 egg whites
1 egg
1 cup cottage cheese-blended
2 packets Splenda
Cinnamon and/or pumpkin pie spice, to taste

Beat egg whites with electric mixer until soft peaks form. Add the egg, cottage cheese and seasonings. Beat on high a few seconds. Make sure to spray your griddle with nonstick spray. Cook a few minutes then flip, browning on both sides.

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3/4 cup plain Egg Beaters
2 tablespoons low fat or part-skim ricotta cheese
cinnamon
nutmeg
vanilla extract
Splenda

Mix it all together in a bowl and cook it like an omelet. Serve with a trans fat free margarine and/or sugar-free maple syrup.

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Mock Danish

2 eggs
3 tablespoons Splenda granular
1/2 teaspoon vanilla
1/4 brick (2 oz) cream cheese, Neufchatel or fat free

In mixing bowl, beat 2 eggs and 1 tablespoon of the Splenda. Pour into preheated, sprayed, nonstick pan. Let set and do not stir. Can flip if desired.

While eggs are cooking, mash together the cream cheese, 2 tablespoons Splenda, and the vanilla. Eggs should be set. Spread cheese mixture over the eggs. Serve immediately.

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Crepes

Filling mix:

1/4 cup. ricotta or cottage cheese
splash lemon juice (optional)
dash cinnamon
1 packet of Splenda (you could add a dash of cocoa powder here, too)

Crepe mix:

2 eggs
2 tablespoons low fat or part-skim ricotta cheese
1/2 teaspoon cinnamon (can also use a dash of nutmeg if desired)
1 to 1 1/2 teaspoons vanilla extract
1 packet of Splenda

Spray a small skillet or crepe pan with cooking spray, and heat the pan. Mix the filling in a small bowl and set aside.

Mix the crepe ingredients: Beat eggs with fork in medium-size bowl. Add remaining ingredients and beat until blended. Pour crepe mixture into the pan and cook until top looks dry and cooked. Put the filling mixture in a line down the middle and roll the crepe over it.

If desired, top with more ricotta cheese, sugar-free syrup of any flavor, more cinnamon, a little RediWhip.

Note: You could also flip it like a pancake and top with the filling mix and other desired additions.

In Phase 2, you could add blueberries or strawberries to the filling or serve on the side

Herbed Cream Cheese Omelet (P2)

Makes 4 servings.

4 ounces ff cream cheese, softened (or for P1: a cream cheese substitute can be used)
1/2 cup fresh cilantro leaves
salt and pepper to taste
3 tablespoons butter (I Can’t Believe it’s Not Butter or Smart
Balance spread)
8 eggs (or Egg Beaters)

Directions:
1. Mix the cream cheese with the cilantro in a bowl, adding salt and pepper to taste.
2. Heat one-quarter of the butter in a well-seasoned omelet pan or 8 inch non-stick frying pan over medium-high heat. When the butter is hot and bubbling, swirl it around in the pan.
3. Just before the butter begins to brown, beat 2 of the eggs and pour into pan. Lower the heat.
4. After 10 seconds or so, the omelet will coagulate. Push the omelet to one side of the pan with a spoon or spatula, and let the raw egg run over the cleared skillet. Repeat this one more time, then take the skillet off the heat.
5. Dab one quarter of the herbed cream cheese along the middle of the omelet from one side to the other. Season the omelet with additional salt and pepper to taste. If it has not completely set, place the pan over medium heat for a half-minute longer. When the omelet is set, slide it from the pan onto a plate so that the omelet rolls up and the herbed cream cheese runs along the length of the roll. Serve it right away. Make three more omelets the same way, making sure the pan and butter get good and hot before adding the beaten eggs. Serve each one as soon as it is cooked.

Eggs Benedict (P1)
4 Servings

4 eggs
Canadian Bacon

Sauce:‘
½ c Smart Balance Spread
3 beaten egg yolks
1 tbsp water
1 tbsp lemon juice

Lightly grease skillet. Fill skillet half way with water. Bring water to boiling. Reduce heat & simmer. Break eggs into cup & carefully slide one at a time into water. Allow space for each egg. Simmer for 5 minutes. Meanwhile, heat Canadian Bacon in skillet. Remove poached egg & serve with Canadian Bacon and Hollandaise Sauce.

For sauce, combine spread, egg yolks, water and lemon juice. Heat in a double boiler, stirring constantly.


Roasted Asparagus with Scrambled Eggs (P1)

Serves 8

2 pounds fresh asparagus
olive oil
1 ¼ teaspoons kosher salt plus extra for sprinkling
Fresh ground black pepper
1/2 cup freshly grated low-fat Parmesan cheese
16 extra-large eggs
1 ¼ cups fat-free LOL half-and-half
4 tablespoons Smart Balance (1/2 stick)

Preheat the oven to 400 degrees.
Break off the tough ends of the asparagus and, if they’re thick, peel them. Place the asparagus on a baking sheet, drizzle with olive oil, then toss to coat the asparagus completely. Spread the asparagus in a single layer and sprinkle liberally with salt and pepper. Roast the asparagus for 15 to 20 minutes, until tender but still crisp. Sprinkle with the Parmesan cheese and return to the oven for 5 minutes, or until the cheese melts.
While the asparagus is roasting, whisk the eggs in a bowl with the half-and-half, salt, and pepper to taste. Melt 2 tablespoons of Smart Balance in a large skillet. Cook the eggs on the lowest heat, stirring constantly with a wooden spoon, to the desired doneness. Remove from the heat, add 2 more tablespoons of Smart Balance, and stir until it melts. Check for salt and pepper and serve with the roasted asparagus.


Breakfast Meat & Veggie Balls (ph 1) (recipe from Avarah)

2 lbs Jennie-o turkey breakfast sausage
1 lb VERY lean ground beef
2 eggs or their equivalent in egg substitute
1/4 cup minced onion
1/4 cup minced bell pepper
1/4 cup coarsely chopped mushrooms
pepper

1. Remove the sausage from the casings by making a slit in the casing and pushing the sausage out. It’s kind of nasty but it goes fairly quickly. Mix with ground beef ‘til mostly combined, then add all other ingredients and combine well.
2. Form into small balls (about two tablespoons of the mixture per ball) and place on a broiler rack sprayed with non-stick spray. The turkey sausage is sticky and weird, so I recommend keeping the meat mixture cold and a bowl of cold water to dip your hands into while you’re forming the balls. It makes them form more easily and release from your hands (you’ll see what I mean. laughs).
3. Bake at 350°F for 15 to 20 minutes, then turn the meatballs over and continue baking for another 15 or so minutes, or until they’re nicely browned and reach an internal temp of at least 165°F.


Freeze separately on a cookie sheet, then stick them in a freezer bag using 1 or 2 as a serving as you need them.

Phase 1 lunches




In The South Beach Diet book, most of the lunches are salads. On this page, you will also find mostly salads. However, soup also makes a good lunch, as do leftovers from the previous evening's meal. Just use ingredients from the Phase 1 and 2 Foods to Enjoy list, with serving sizes that compare to the book's recommendations.

Make a lunch salad with any desired combination of the following. Use as many veggies as you want and 3 to 4 ounces of protein per serving.

Veggies:
Romaine and/or other salad greens (except iceberg lettuce)
Tomatoes or cherry tomatoes
Cucumber (European seedless is best)
Bell peppers (green, red, yellow, orange)
Red onion or scallions
Radishes
Red cabbage
Broccoli or cauliflower
Avocado
Olives (green or black)
Pepperoncini peppers (from jar)
Marinated artichoke hearts
Marinated whole mushrooms
Hearts of Palm

Protein:
Meat (cooked beef, chicken, turkey, salmon, tuna)*
Boiled egg, cubed or sliced
Cheese cubes or shredded cheese
Garbanzo beans (chick peas) or other beans (except pinto)
Nuts (sunflower seeds, toasted pecans or walnuts, pine nuts)

Dressings:
Oil and vinegar type dressing to taste (with no sugar) or 2 tablespoons prepared low-sugar dressing (less than 3 grams sugars per serving—check labels). Not necessary to use low fat dressings if you keep it to 2 tablespoons of low-sugar dressing. There are some prepared sugar-free dressings available. Walden Farms makes a line of sugar-free, calorie-free dressings in several varieties (you can have more than 2 tablespoons of these).

*Note: The pouches (packets) of chicken, turkey, salmon, and tuna are convenient for salads and other recipes using precooked meat, if you don't have any leftover meat from dinners. I buy a chunk of Cajun turkey breast from Sam’s Club. Louis Rich makes precooked chicken.

Some suggested salad combinations
Use dressing guidelines above


Chicken or Turkey Chef Salad
Romaine or mixed greens
Tomatoes cut into bite-sized pieces, or halved cherry tomatoes
Red onion, sliced or chopped (optional)
2 ounces chicken or turkey, sliced or chopped
1 ounce low-fat cheddar cheese, cut into cubes
1 boiled egg, quartered or chopped
Dressing of choice


Chicken Caesar Salad
Romaine lettuce
Chicken (grilled is good)
Shredded parmesan cheese
Caesar dressing

Note: Can have 100% whole wheat croutons in Phase 2.


Salad with Smoked Salmon
Romaine lettuce or mixed greens
Tomatoes, any kind
Cucumber (seedless is best)
Red onion
3 to 4 ounces smoked salmon
Dressing of choice (creamy dill or other creamy herb dressing goes good with this)


Salad with Tuna
Romaine lettuce
Radishes
Tomatoes, any kind
Celery
Red onion
Tuna, canned or from a pouch
Dressing of choice (dill or herb dressing goes good)


Salad with Beef
Romaine lettuce or mixed greens
Red onion
Radishes
Yellow bell pepper
Tomatoes
3 to 4 ounces beef (leftover roast or steak)
Peppercorn Ranch dressing


Southwestern Style Chicken Salad
Romaine lettuce
Tomatoes, cut in bite-sized pieces
Red onion, sliced (optional)
Avocado, cut in bite-sized pieces*
Grilled chicken breast (leftover chicken grilled with southwestern seasonings)
Fiesta dressing (mix half ranch dressing and half salsa, fresh or from a jar)

*If not eating immediately, squeeze some fresh lime juice on avocado to prevent darkening.


Southwestern Style Bean Salad (meatless)
Romaine lettuce
Tomato, cut in bite-sized chunks
Avocado, cut in bite-sized chunks*
Red onion, sliced
Black olives, whole or sliced
Garbanzo or pinto beans
Shredded low fat cheese for topping, if desired
Fiesta dressing (mix half Ranch Dressing and half salsa, fresh or from a jar)

*If not eating immediately, squeeze some fresh lime juice on avocado to prevent darkening.


Salad with Kidney Beans (meatless)
Romaine lettuce
Cucumber
Tomato or cherry tomatoes
Red onion, chopped, or sliced green onions
Marinated mushrooms or artichoke hearts
1 boiled egg
1 ounce low fat cheddar cheese, cut into cubes
1/2 cup canned kidney beans, rinsed and drained*
Italian Dressing or other dressing of choice

*One 15-ounce can of kidney beans will make 3 salads.


Salad with Garbanzo Beans (meatless)
Romaine lettuce
Tomato or cherry tomatoes
Green bell pepper, chopped
Red onion, chopped, or sliced green onions
Black olives
Pepperoncini peppers
1/2 cup garbanzo beans (chick peas) rinsed and drained
1 ounce low fat cheese
Dressing of choice


Greek Salad (meatless)
Lettuce (romaine or mixed greens)
Red onion
Seedless European cucumber
Tomatoes, chopped, or halved cherry tomatoes
Greek olives or black olives, sliced
Pepperoncini peppers (top salad with whole peppers)
A few grinds of fresh pepper (optional)
Feta cheese (or a substitute cheese if you don’t like feta)
Greek Salad Dressing


Italian Salad (meatless)
Romaine lettuce or mixed greens
Tomato
Red onion
Black olives
Pepperoncini peppers (whole)
Parmesan cheese
Italian dressing


Salad with Artichoke Hearts and Pimentos (meatless)
Romaine lettuce or mixed greens
Red onion
Artichoke hearts (canned, not marinated)
Diced pimentos or roasted red peppers from jar
Grated Parmesan cheese
Dressing of choice


Hearts of Palm Salad (meatless)
2 or 3 canned Hearts of Palm sticks, cut into bite-sized pieces
White onion, sliced
Tomatoes
Black olives
Italian dressing of choice
Salt and pepper
Serve over romaine lettuce, if desired

:bump: for those interested in Phase 1 recipes.

:th: so much for ressurecting these fabulous posts from Linda. Very helpful, indeed. :)