Mediterranean Skillet Cod South Beach Diet Phase 1 Recipes

MEDITERRANEAN SKILLET COD (SOUTH BEACH DIET PHASE 1)

Steps:

• In a large skillet, heat oil over medium heat. Add zucchini, onion, garlic, and a pinch of salt and pepper. Cook, stirring occasionally, 10 minutes.
• Stir in tomatoes and peppers and simmer over medium heat 10 minutes longer.
• Nestle fish fillets into the sauce, spooning some of the mixture on top of the fillets. Cover the pan and continue to simmer until fish is opaque and cooked through, about 10 minutes. Sprinkle with parsley and serve warm.

RED BEAN MASH (SOUTH BEACH DIET PHASE 1)

Steps:

• Mash recipe :.
• In medium saucepan, heat oil over medium heat. Add onion and garlic; cook, stirring, until fragant, about 7 minutes. Add beans, broth, and salt; bring to a simmer and cook for 5 minutes. Remove from pan and stir in cilantro and mash with a potato masher to a coarse puree. Add pepper to taste. Serve warm.
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• Cake recipe:.
• Form Bean mixture into 4 patties. In a large skillet, heat 2 T oil over medium heat. Add patties and cook until heated through, about 3 minutes per side.

BALSAMIC VINAIGRETTE DRESSING (SOUTH BEACH DIET PHASE 1)

Steps:

• Combine balsamic, mustard, garlic, shallot, and thyme. Whisk in olive oil. Season with salt and pepper.

HEARTS OF PALM "POTATO" SALAD -- SOUTH BEACH PHASE 1

Steps:

• 1. In a large serving bowl: whisk the lemon juice, mustard and garlic. While continuing to whisk, pour the oil in a steady stream to emulsify.
• 2. Add the hearts of palm, toss, taste (adding pepper or lemon juice as needed) and serve.

BLACK BEAN SOUP (SOUTH BEACH DIET PHASE 1)

Steps:

• In a medium saucepan, heat olive oil over medium heat.
• Add scallions, celery, garlic, cumin, cayenne, salt, and pepper, Cook, stirring occasinally until vegetables soften.
• Add cans of black beans, diced tomatoes, and chicken broth. Bring to a simmer and cook for 10 minutes.
• Transfer 2 cups of soup to a blender and process until smooth. Return soup to pan and stir to combine.
• Return to a simmer and cook for 10 minutes longer. season with lime juice, and adjust seasonings.
• Serve with hot pepper sauce and sliced scallions on the side (not in ingredients).

BIG EASY SHRIMP

Steps:

• Cook bacon in large skillet over medium heat until crisp. Place on paper towel to drain.
• Over medium heat, in hot drippings, cook onion, bell pepper, and celery for 5 minutes or until tender.
• Stir in garlic and cook for one more minute.
• Add tomatoes with juice, bay leaf, black pepper, Worcestershire sauce, and hot-pepper sauce.
• Heat to boiling, then reduce to low and simmer for 20 minutes.
• Add shrimp and crumble in the bacon.
• Cook for 10 minutes or until shrimp are opaque.
• Remove bay leaf before serving.