This is a rich and creamy very filling desert. I use coconut extract, but you may substitute any flavor extract you like and the shredded raw coconut is not necessary and will cut back on the calories as well.

Submitted by CHARLENE627

Crustless quiche, perfect for phase 1 of south beach.

Submitted by KYLERZMOM

Great on the grill or grill pan.

Submitted by THESPY75

Relatively simple and flavorfull fish disk. Very Good! Try it with Asparagus or Broccoli.

Submitted by THESPY75

This is a breakfast I used when I was on the South Beach Diet. It can be eaten in Phase one and was actually really good

Submitted by GALNBLUE81

Flavorfull side for seafood, chicken, or any dish with Asian flair.

Submitted by THESPY75

Very juicy and appealing dish. Great for parties as it can be all prepped up to the time of cooking in advance.

Submitted by THESPY75

Submitted by LLTS01

South Beach all Phases

Submitted by GUTBOMB

Nice and quick breakfast to make, ahead even, and grab on the go. Recipe I found calls for 12 oz of canned mushrooms, but I'm not a fan so I omitted. I am thinking of adding some chopped broccoli (about 1/2 cup) for next time.

I upped the onion from 1/4 to 1/2 as they seemed lacking after my first try. May also try to add some garlic later too. A bit bland for my tastes, but a good base recipe to work with.

Submitted by THESPY75

South Beach phase 1

Submitted by TSOLECKI

Submitted by KIERAE

South Beach P1

Submitted by TSOLECKI

Bean Muffins p1
1 can white beans, drained and rinsed well
3 eggs
1/2 C splenda
1/4 C sf flavored syrup or sf pancake syrup
2 T SmartBeat or Canola oil
1 T cinnamon
1 tsp vanilla extract
1 tsp baking powder

Preheat oven to 350. Mix everything in a blender or food processor (you could use a hand mixer but texture might be lumpier). Add to muffin pans sprayed with cooking spray. Bake about 30-40 min or until firm and a toothpick comes out clean. It's hard to over cook these things!

Makes 6 jumbo muffins or more smaller. They have about 125 calories a piece if using SmartBeat, canola oil will up the calories a little.

I just made mine plain and they were really tasty but you could use these flavorings as well:
-1 or 2 T bannana extract with 2 T walnuts
-2T maple extract with 2 T pecans
-P2--zest of one lemon, 2 T lemon juice, 1/2 C blueberries (reduce sf syrup by 2T if you do this one)

(adapted from another SBD board)

Submitted by ASWEETANGEL99

Quick, easy, inexpensive and surprisingly cheesy recipe. Can be used with any white fish, I just happened to have Tilapia handy.

Submitted by LEXIBELLE715

an Easy and quick version of Chicken Parmesean

Submitted by SORCHACULLEN

This is from South Beach. I altered the veggies and suggest adding 1/2 add'l cup of veggies in salad form to accompany for each serving.

Submitted by KARAPN

Submitted by DELYNNE

Submitted by JENK9998

A decent and fast Oatmeal substitute for Phase 1 of South Beach Diet and beyond. Smells great cooking. You could even make this at work or about anywhere with a microwave.

Submitted by THESPY75

Phase 1 lunch. I used canned crab, but I think this would be better with 3 ounces of fresh instead.

Submitted by POLARBEARSCAT

Had to approximate some of the ingredients and amounts.

Submitted by MELMAC8

This seems time consuming, but once you make it once it becomes a very simple quick dish. This is based on a SB recipe, but I changed it for my taste.

Submitted by KARAPN