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Lunch Roast Beef Wrap 1 cups reduced-fat cream cheese 4 flour tortillas (9 or 10) red onion, sliced 4 spinach leaves 8 ounces roast beef, sliced

Spread a small amount of cream cheese over the tortilla. Layer the spinach, onion, and roast beef, roll up, and fold. Serves 4.

Chicken Cordon Bleu Recipe - South Beach Diet Recipe (Phase 2)

Ingredients: 4 boneless skinless chicken breasts 8 slices of boiled ham; thin 4 oz Bleu Cheese (or Swiss if you prefer) 1 Tablespoon melted butter 1 Large egg; beaten 3/4 cup Parmesan cheese

Directions: Pound chicken breasts to about 1/3" thick. Place ham on breast then 1/2 oz of bleu or Swiss cheese. Roll up; securing with a toothpick. Dip each breast-roll into a mixture of the melted butter and beaten egg. Roll in Parmesan cheese and place in buttered baking dish. Bake at 350F for 30 to 35 minutes or until browned and tender.

Serves 4. Less than 1 gram per serving.

Salsa Omelet Recipe - South Beach Diet Recipe (Phase 1)

Add as much or as little of these items as you want, I don't use a certain amount. Ingredients: low fat ham green peppers (chopped)

onion (chopped) mushrooms 1 slice low fat cheese salsa 2 eggs

Directions: Take ham, onion, green peppers, & mushrooms and cook in a frying pan with a little water. After everything is cooked enough for your tastes put them on a plate. Take 2 eggs (or egg beaters whichever you prefer) and scramble in a bowl with a little water. Then spray pan with butter flavored spray and put in eggs. Spread to fit bottom of pan then cover it cooking on low heat. When eggs seem completely cooked, put cooked veggies on one side of the flattened egg, place half a slice of the cheese on top. Let it melt a little (you can put the cover back on so it will melt faster or just leave it there for a few minutes.) Then take a little salsa and spread on top of the cheese. Fold the side of the egg that has nothing on it over top of the veggies and cheese, then put the other half of the slice of cheese on top of the omelet. Take out of the frying pan and top with a little more salsa.

Portobello Mushroom Sandwiches - South Beach Diet Recipe (Phase 2)

Ingredients: 2 Portobello mushrooms 1 red pepper 1 box frozen chopped spinach (defrosted) 2 pocket-less whole wheat pitas (may also use whole wheat flat bread or pitas with pockets) 1/2 cup lite mozzarella cheese, shredded 1/2 cloves garlic, crushed or minced 1/2 tsp Italian-flavored salad dressing mix (such as Good Seasons Italian Salad Dressing Mix) 1 tsp olive oil 1/4 cup balsamic vinegar Olive oil cooking spray or Misto sprayer filled with olive oil

Directions: Wash mushrooms. Gently scrub dirt away using a vegetable brush. Slice stems off and discard.

Wash red pepper. Cut lengthwise into quarters. Discard stem, seeds and ribs. Place mushrooms and pepper strips in a shallow baking pan that will fit into your broiler. Lightly coat with 1-2 sprays of olive oil spray. Sprinkle with salad dressing mix. Cover with balsamic vinegar (may use more than cup if desired). Broil for approximately 10 minutes. (Check and rotate frequently to avoid burning.) Note: may also grill vegetables if desired - this may shorten cooking time. While mushroom and peppers are broiling, add 1 tsp olive oil to a non-stick skillet. Saut garlic for 1-2 minutes. Add spinach. Continue to saut spinach and garlic for about 5 minutes or until hot. Cover and set aside when done. Remove mushrooms and peppers from broiler. Spray each pocket-less pita with 1 spray of olive oil and sprinkle each with cup of shredded mozzarella cheese. Broil for approximately 1-2 minutes or until cheese melts. Remove from oven. Assemble your sandwiches. First, cut each pita in half. Then, layer spinach, red pepper and mushroom on one half. Finally, top with the other half of the pita. Serve and enjoy!!

Preparation & Cooking Time: 25 minutes

Roasted Portobello Salad with Blue Cheese - South Beach Diet Recipe (Phase 1)

Ingredients: 3 tablespoons red-wine vinegar 1 tablespoon Dijon mustard salt and pepper 2/3 cup olive oil 4 Portobello mushrooms (1 1/2 pounds), stems trimmed 3 heads endive, sliced crosswise 1/2 inch thick (about 4 cups) 8 oz. mesclun or mixed salad greens (about 10 cups) 1 small red onion, thinly sliced 4 oz. blue cheese

Directions: Preheat oven to 450 degrees. In a medium bowl, whisk together vinegar, mustard, 1/4 teaspoon salt, and 1/4 teaspoon pepper. Slowly add olive oil, whisking to emulsify. Set aside 1/2 cup dressing to toss with the greens. Place mushrooms, stem side up, on a baking sheet. Coat both sides with some of the remaining dressing. Roast mushrooms, brushing with more dressing every five minutes, until they are tender, about 15 minutes.

Toss the endive, mesclun (or mixed greens), onion, and cheese with reserved dressing, and divide among salad bowls. Cut Portobello's 1/2 inch thick, and arrange a few slices over each serving.

CHICKEN BREAST SUPREME WITH RICE OR NOODLES 4 whole chicken breasts, skinned 2 c. water 2 chicken bouillon cubes 2 env. Lipton cream of chicken soup 3 tbsp. cornstarch Cooked rice or noodles Bake chicken breasts without skin in 375 degree oven until done. Remove bones. Heat 2 cups water with 2 chicken bouillon cubes. Add 2 envelopes Lipton cream of chicken soup. Stir in 3 tablespoons cornstarch to thicken. Arrange chicken on bed of cooked rice or noodles. Pour sauce over chicken. Makes 4 large servings.

BEEF TIPS ON RICE OR NOODLES 2 lbs. Sirloin top roast, cut into 1 inch cubes 3 tbsp. flour 1/3 tsp. pepper 2 tbsp. vegetable oil 1 beef bouillon cube 1 tsp. salt 1/2 tsp. paprika 2 lg. onions, chopped 1/4 c. boiling water Combine steak, flour, salt and pepper, and paprika into a paper bag. Place beef cubes in the bag and shake well. Heat oil in a Dutch oven. Add beef cubes and cook until brown. Add onion, cooking until tender. Dissolve bouillon in boiling water. Add to beef mixture. Cover; reduce heat and simmer for 2 hours, stirring often. Makes 6 to 8 servings.

CHICKEN N' SOY SAUCE WITH RICE OR NOODLES 1 lb. boneless/skinless chicken 3 tbsp. soy sauce, lite 2 tbsp. vegetables oil, lite 1 tbsp. butter 1/4 tsp. Lawry's seasoning

1/4 tsp. onion powder Salt and pepper Step 1: Prepare chicken, cut in bite size pieces. Step 2: Melt butter in a 12 inch skillet, add chicken. Step 3: Add oil, soy sauce and seasonings (season to taste). Step 4: Cook 5 to 10 minutes, until golden brown. Step 5: Use a slotted spoon to remove from the oil, place on a bed of rice or noodles.

Quick Chinese-Style Vermicelli (Rice Noodles)

Prep Time: 15 Min Cook Time: 3 Min Ready In: 18 Min

Servings

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Original Recipe Yield 4 servings

Ingredients

1 (8 ounce) package dried rice noodles 2 tablespoons vegetable oil 1 clove garlic, minced 1 tablespoon soy sauce 1/2 tablespoon chili sauce salt and pepper to taste 1 green onion, chopped

Directions

1. Bring a large pot of water to a boil. Add rice noodles, and cook for 2 to 3 minutes or until al dente; do not overcook, or they will become mushy. Drain. 2. Heat oil in a large skillet over medium heat. Saute garlic until tender. Stir in noodles, and season with soy sauce, chili sauce, salt and pepper. Sprinkle top with chopped green onion.

Nutritional Information
Amount Per Serving Calories: 271 | Total Fat: 7.1g | Cholesterol: 0mg

Stir-Fried Chicken and Rice Noodles

Prep Time: 25 Min Cook Time: 20 Min Ready In: 45 Min

Original Recipe Yield 6 servings

Ingredients

2 1/2 teaspoons cornstarch 1/3 cup reduced-sodium soy sauce 1/4 cup white wine or chicken broth 2 teaspoons sesame oil 1 1/2 pounds boneless skinless chicken breast halves , cut into 1-1/2-inch pieces 1/2 cup reduced-sodium chicken broth 2 tablespoons sugar 1 tablespoon Worcestershire sauce 3/4 teaspoon chili powder 3 ounces uncooked Asian rice noodles 4 teaspoons canola oil, divided 3 cups fresh broccoli florets 2/3 cup chopped green onions 3 garlic cloves, minced 2 teaspoons minced fresh gingerroot 1/4 cup unsalted dry-roasted peanuts

Directions

1. In a small bowl, combine the cornstarch, soy sauce, wine or broth and sesame oil until smooth. Pour 1/4 cup marinade into a large resealable plastic bag; add the chicken. Seal bag and turn to coat; refrigerate for 20 minutes. Add the broth, sugar, Worcestershire sauce and chili powder to remaining marinade; set aside. 2. Cook rice noodles according to package directions. Meanwhile, drain and discard marinade from chicken. In a large nonstick skillet or wok, stir-fry chicken in 2 teaspoons canola oil until juices run clear; remove and keep warm. 3. Stir-fry broccoli in remaining canola oil for 5 minutes. Add the onions, garlic and ginger; stir-fry 3-5 minutes longer or until broccoli is tender. Return chicken to the pan. Stir reserved broth mixture and stir into pan. Bring to a boil; cook and stir for 2 minutes or until thickened. Drain noodles; toss with chicken mixture. Garnish with peanuts.

Honey and soy chicken with rice noodle salad

Prep time: 5 min, plus at least 20 mins marinating Cook time: 15 min Serves: 2

Juicy cubes of tangy grilled chicken top a mixture of silky, slippery rice noodles and crisp chunks of fresh veg

Ingredients

2 2 1 2

tbsp clear honey tbsp dark soy sauce fresh red chillies, finely chopped chicken breast fillets

For the rice noodle salad:

125 g rice noodles 150 g broccoli 100 g cucumber 2 spring onions 1 small mild chilli, deseeded and finely sliced 2 tbsp soy sauce 1 tbsp fresh lime juice 1 tbsp sesame oil salt

Method
1. Combine the honey and soy sauce in a small mixing bowl and stir until the honey has dissolved. Add the chilli. Cut the chicken evenly into bite-sized pieces and place in the marinade, stirring gently to coat. Set aside for at least 20 minutes. 2. Meanwhile, bring a small saucepan of salted water to the boil. Trim the broccoli and cut it into bite-sized pieces. When the water is boiling throw the broccoli into it and blanch for 2 minutes, until the vegetable is bright green and just tender. Immediately drain in a sieve and hold the broccoli under cold running water to stop the cooking. Set aside to cool completely. 3. Bring a kettle of water to the boil. Place the rice noodles in a large mixing bowl and cover with the boiling water from the kettle. Set aside to steep for 3-5 minutes, or according to the packet instructions. When the noodles are just tender, drain thoroughly, then return them to the mixing bowl and add the blanched broccoli. 4. Halve the cucumber lengthways and use a metal teaspoon to scoop out the seeds. Finely slice the cucumber diagonally and add it to the bowl of noodles. Cut the spring onions into short pieces, slicing them on the diagonal, and add to the noodles. 5. Add the chilli, soy sauce, lime juice and sesame oil and toss the noodles gently so that the vegetables and dressing are evenly distributed. 6. Preheat the grill and grill pan. Lift the chicken pieces from the marinade and thread them onto metal skewers, making 2 or 4 kebabs depending on the length of your skewers. Place them under the hot grill and cook for 2-3 minutes on each side, turning as necessary, until the chicken is browned and slightly charred at the edges, and cooked right through. 7. Divide the rice noodle salad amongst serving plates and top with the chicken kebabs.