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Good Carb Diet overview plus over 350 Recipes : eBook

Good Carb Diet overview plus over 350 Recipes
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Table of Contents

Herbed Yogurt Cheese................... 13
Marinated Yogurt Cheese ................... 14
Mediterranean Grilled Vegetable Soup .................. 15
Roasted Tomato Soup.................... 16
Baked Halibut with Salsa Verde ................... 17
Cumin-Crusted Sea Bass..................... 18
Fillet of Sole with Spinach & Tomatoes................. 19
Mediterranean Roasted Fish .................... 20
Mustard-Crusted Salmon .................... 21
Pan-Grilled Salmon Fillets with Tomato & Tarragon ........... 22
Ratatouille of Roasted Vegetables ................ 23
Scampi with Broccoli..................... 24
Spicy Halibut with Tomatoes & Olives .................. 25
Swordfish Kebabs ..................... 26
Tuna & Artichoke Salad ..................... 27
Tuna & Tomatoes Provençale.................. 28
Warm Salad of Thyme-Crusted Tuna & Arugula............. 29
Asparagus Tips..................... 30
Braised Green Beans & Tomatoes................ 31
Broccoli with Caramelized Shallots................... 32
Grilled Red Onions ........................ 33
Asparagus........................ 34
Eggplant .......................... 35
Fennel......................... 36
Shallots....................... 37
Sautéed Cherry Tomatoes with Chives................... 38
Savoy Cabbage with Peppers................... 39
Sesame Green Beans...................... 40
Sicilian-Style Broccoli ................... 41
Wilted Greens with Garlic .................. 42
Wilted Spinach..................... 43
Halibut with Herbs & Capers................... 44
Chicken Braised with Lemon, Fennel & Black Olives............... 45
Chicken Cutlets with Herbs de Provence & Apple Compote .......... 46
Jerk Chicken Breasts...................... 47
Zucchini Frittata........................ 48
Sesame-Soy Dressing..................... 49
Sugar Snap Salad ...................... 50
Cheesy Frittata ..................... 51
Light Spinach Frittata with Tomato Salsa .............. 52
Easy Asparagus and Mushroom Omelet................. 53
Western Egg White Omelet ..................... 54
Vegetable Quiche Cups To Go ..................... 55
Chicken-Pistachio Salad ..................... 56
Crab Cobb Salad ....................... 57
Mixed Greens with Crabmeat Salad .................. 58
Gazpacho......................... 59
Balsamic Chicken ..................... 60
Gingered Chicken Breast .................... 61
Marinated Flank Steak ................... 62
Broiled Flank Steak........................ 63
Marinated London Broil ..................... 64
Grilled Steak with Grilled Tomato Relish .............. 65
Grilled Salmon with Rosemary..................... 66
Orange Roughy in Scallion and Ginger Sauce ................. 67
Bacon Wrapped Shrimp...................... 68
Fish Kabobs ......................... 69
Grilled Mahi Mahi .................... 70
Oven-Roasted Vegetables................... 71
Roasted Eggplant and Peppers................. 72
Spinach-Stuffed Mushrooms ................... 73
Surprise South Beach Mashed "Potatoes" .............. 74
Stewed Tomatoes and Onions.................. 75
Broiled Tomatoes...................... 76
Broiled Tomato with Pesto ...................... 77
Cilantro Mayonnaise...................... 78
Lemon Zest Ricotta Crème ...................... 79
Almond Ricotta Crème ....................... 80
Vanilla Ricotta Crème.................... 81
Vegetable Dip ...................... 82
Mocha Ricotta Crème .................... 83
Florentine-Style T-Bone ..................... 84
Poached Salmon Spinach Salad.................... 85
Jamaican Jerk-Kabobs ................... 86
Tuscan Fish Stew...................... 87
Walnut Chicken Breast Stir Fry.................... 88
Cucumber Salad........................ 89
Broiled Lamb Chops with Mint Pesto ............... 90
Tuna Steak with Tomatoes and Olives ................... 91
Lime Zest Ricotta Crème .................... 92
South Beach Chopped Salad with Tuna.................. 93
Raspberry Chicken Breast with Fresh Herbs ............... 94
Meat Loaf........................ 95
Lemon Couscous Chicken .................. 96
Roast Beef Wrap....................... 97
Chocolate dipped apricots................... 98
Spinach-Stuffed Salmon Fillets .................... 99
Pan-Roasted Steak and Onions ................... 100
Chopped-Dipped Strawberries.................... 101
Grilled Yellow fin Tuna With White Bean And Oregano Salad ........ 102
Cottage Cheese Puffs ~ PHASE 2 ................... 103
Low-Fat Cottage Cheese Omelet ................ 104
Greek Salad........................ 105
Italian Style Spaghetti Squash .................... 106
Oriental Pineapple Chicken ................... 107
Chicken Honey Nut Stir Fry .................. 108
Low-Carb Grilled Pork Chops with Chive Cream............... 109
Layer Salad ........................ 110
Broccoli Salad......................... 111
Cinnamon Crispas!....................... 112
Coconut Milk Pudding...................... 113
Quickie Dessert ....................... 114
Decadent Brownie Bites ................... 115
Turkey Roll-Ups ~ ALL PHASES .................. 116
Apple Walnut Chicken Salad ~ PHASE 2................. 117
Oriental Cabbage Salad ~ ALL PHASES.................. 118
Edamame Salad~ ALL PHASES................ 119
Spinach Salad with Strawberry Poppyseed Dressing ~ PHASE 2 .......... 120
Almost Chili's Lettuce Wraps .................... 121
Egg White Omelet With Herbs And Mushrooms~ ALL PHASES ......... 122
FRITTATA........................ 123
Fast Frittata ! ALL PHASES ................. 124
OATMEAL PANCAKE ~ PHASE 2 ................... 125
White Chili ~ ALL PHASES................. 126
Meatloaf ~ PHASE 2 ................... 127
Poached Salmon with Dill Sauce ~ ALL PHASES............ 128
Broiled Seafood Kabob ~ ALL PHASES................. 129
Salsa Chicken..................... 130
Sweet Cranberry Spinach Salad ~ PHASE 2............. 131
Spinach Stuffed Mushrooms.................. 132
Asparagus with Lemon-Mustard Sauce ~ PHASE 1 ........... 133
Awesome Almond Cookies ~ PHASE 1 .............. 134
Balsamic Glazed Vegetables ~ PHASE 1.................. 135
Beef and Onion Stir-Fry ~ PHASE 1............... 136
Black Bean Vinaigrette ~ PHASE 1 {Crockpot Recipe} .............. 137
Caponata ~ PHASE 1................... 138
Cauliflower Casserole....................... 139
Cheesy Spaghetti Squash ~ PHASE 1 .................. 140
Chicken Sauté with Riesling ~ PHASE 1 .................. 141
Chinese Braised Chicken ~ PHASE 1 {Crockpot Recipe} ........... 142
Chinese Relish: ....................... 142
Chocolate Flax Seed Muffins ~ PHASE 1................. 143
Creole Shrimp with Rémoulade Sauce ~ PHASE 1 ............ 144
Cottage Cheese Salad with Feta and Nuts ~ PHASE 1 ............ 145
Dessert Crepes ~ PHASE 1.................... 146
Drunken Shrimp ~ PHASE 1................. 147
Easy Black Bean Soup ~ PHASE 1 ................. 148
Fake French Toast ~ PHASE 1................... 149
Fish in White Wine ~ PHASE 1 ................. 150
Garbanzo Crockpot Dinner ~ PHASE 1 {Crockpot Recipe} ............. 151
German Beef Salad ~ PHASE 1 ................. 152
Grilled Chicken Salad ~ PHASE 1 .................. 153
Grilled Fresh Tuna w/ Marinade ~ PHASE 1................. 154
Grilled Shrimp Italiano ~ PHASE 1 ................ 155
Grilled Shrimp Skewers ~ PHASE 1 ............... 156
Harvest Pork Chops ~ PHASE 1 ................ 157
Herb-Marinated Beef with Summer Vegetables ~ PHASE 1............. 158
Herb-Stuffed Turkey Breast ~ PHASE 1 {Crockpot recipe} ............. 159
Italian Roll-Ups ~ PHASE 1 {Crockpot Recipe}................ 160
Jello Chiffon ~ PHASE 1.................. 161
Lemon Balsamic Rosemary Skewered Vegetables ~ PHASE 1......... 162
Lemon Parsley Sauce ~ PHASE 1 ................... 163
Mocha Ricotta Crème ~ PHASE 1 .................. 164
Reuben Roll-ups ~ PHASE 1................. 165
Roasted Asparagus with Scrambled Eggs ~ PHASE 1............. 166
Roasted Chickpeas ~ PHASE 1 .................. 167
Salmon-Stuffed Mushrooms ~ PHASE 1 .................. 168
Sautéed Mussels with Basil and White Wine ~ PHASE 1 ............ 169
Shrimp With Peppers ~ PHASE 1 ................... 170
Simple Pizza Sauce ~ PHASE 1 ................. 171
South Beach Rolladens ~ PHASE 1 ................ 172
Southwestern Chicken with Pepper and Bean Salsa ~ PHASE 1............ 173
Spicy Bean and Sausage Soup ~ PHASE 1 ............... 174
Spinach Almond ~ PHASE 1................. 175
Steak Salad ~ PHASE 1.................... 176
Tomato Basil Fritatta ~ PHASE 1 ................... 177
Tomato, Onion & Cucumber Salad ~ PHASE 1............. 178
Tuna Frittata Quiche ~ PHASE 1 .................... 179
Tuscan Chick Peas ~ PHASE 1 .................. 180
Vegetable "Nachos" ~ PHASE 1 ................ 181
Warm Spinach Salad w/Seared Scallops and Roasted Pepper Vinaigrette ~ PHASE 1... 182
Zucchini Puffs ~ PHASE 1 .................... 183
Mediterranean Stuffed Chicken ~ PHASE 2 ............. 184
Mediterranean Vegetable Spread ~ PHASE 2 ................ 185
Antipasto Platter...................... 186
Apple Stuffed Chicken Breast ~ PHASE 2................ 187
Apricots......................... 188
Artichoke and Tomato Chicken.................. 189
Artichokes with Basil Mayonnaise .................. 190
Artichokes with Yogurt Mustard ~ PHASE 2 ................ 191
Yogurt Mustard:...................... 191
Asparagus and Seared Shrimp with Lemon Pepper Vinaigrette......... 192
Asparagus Roll-Up ~ PHASE 2.................. 193
Asparagus Salad ~ PHASE 2................. 194
Asparagus with Garlic Cream..................... 195
Asparagus with Parmesan Crust ................. 196
Avocado Dressing........................ 197
Avocado and Tomato Salad................... 198
Bacon and Cheddar Stuffed Mushrooms .............. 199
Basic Vinaigrette Dressing .................... 200
Basil Marinade ........................ 201
Basil Shrimp....................... 202
Crockpot Beef Stew..................... 203
Beef Tenderloin with Horseradish-and-Roasted............. 204
Black Bean-Jalapeno Mousse ~ PHASE 2 {Crockpot Recipe}.......... 205
Blackberry Cheesecakes ~ PHASE 2 ................... 206
Blackberry Spinach Salad ~ PHASE 2 ................. 207
Blackened Chicken Salad ...................... 208
Braised Balsamic Chicken ..................... 209
Broccoli and Ham Casserole ~ PHASE 2.................. 210
Broccoli-Cauliflower Salad ................... 211
Broccoli Salad with Olives .................... 212
Broiled Herb Butter Chicken ................. 213
Brown Rice with Cashews and Herbs ~ PHASE 2.............. 214
Buffalo Chicken Roll-Ups ..................... 215
California Chicken....................... 216
Caramelized-Onion, Spinach, and Bacon Quiche Cups ........... 217
Cauliflower "Potato" Salad .................... 218
Chardonnay Mushrooms ~ PHASE 2 ................... 219
Cheesecake......................... 220
Cheesecake Squares ~ PHASE 2 ................ 221
Cheese Puffs....................... 222
Chicken Breasts Stuffed w/ Dried Tomatoes and Basil............ 223
Chicken Cheese Dip..................... 224
Chicken Creole w/ Chili Cream Sauce ................. 225
Chicken Feta ~ PHASE 2 ...................... 226
Chicken Marsala Florentine ~ PHASE 2 .............. 227
CHICKEN NUGGETS ..................... 228
Chicken Rollups ~ PHASE 2................. 229
Chicken-Stuffed Poblanos ..................... 230
Chicken with Lemon-Caper Sauce .................. 231
Chickpeas with Lemon ..................... 232
Chili-Lime Chicken Kabobs .................. 233
Chipotle-Lime Dip with Scallions ~ PHASE 2 .............. 234
Chocolate Tofu Cheesecake ~ PHASE 2.............. 235
Chop-Chop Chicken Salad..................... 236
Chopped-Dipped Strawberries.................... 237
Cilantro Cream Sauce ~ PHASE 2 .................. 238
Citrus-Marinated Salmon ~ PHASE 2.................. 239
Confetti Salad with Ranch Dressing................ 240
Cottage Cheese Spinach Chicken .................... 241
Couscous-Stuffed Red Bell Peppers ~ PHASE 2 ................ 242
Crab-Cheese Dip..................... 243
Crab Meat Mousse ....................... 244
Cream and Ginger Pasta ~ PHASE 2............... 245
Cranberry Chicken Salad ~ PHASE 2 .................. 246
Cream Cheese Dip ~ PHASE 2 .................. 247
Cream Cheese Olive Spread ~ PHASE 2 .................. 248
Creamy Classic Coleslaw ...................... 249
Coriander-Crusted Halibut with Mustard Spinach Sauce.............. 250
Crowned Cauliflower................... 251
Cucumbers in Butter and Cream ~ PHASE 2................. 252
DECADENT FUDGE BROWNIES................ 253
Dijon Pasta Salad ~ PHASE 2 .................... 254
Dill Dip ......................... 255
Easy Broccoli with Cream Cheese Sauce .................. 256
Easy Mushroom Sauté ...................... 257
EGGS BENEDICT ...................... 258
Feta Cheese and Bacon Stuffed Breasts................ 260
Feta-Mint Dip with Yogurt ~ PHASE 2 ............... 261
Fiesta Chicken - Crockpot Recipe ................... 262
Filet Mignon With Mushroom-Wine Sauce .............. 263
Fish in a Bag ...................... 264
French Silk Pie........................ 265
Fresh Fruit Dip ~ PHASE 2 ................... 266
Fresh Shrimp with Avocado Dressing ~ PHASE 2 ............. 267
Garlic Broccoli ~ PHASE 2................... 268
Garlic-Stuffed Chicken ..................... 269
Greek Chicken ........................ 270
Green Beans with Walnuts..................... 271
Green Goddess Dip ~ PHASE 2 ................. 272
Green Chile Pie ....................... 273
Grilled Chicken with a Flare.................. 274
Grilled Chicken with Maple-Pecan Glaze ~ PHASE 2 ............ 275
Grilled Lamb with Mint and Oregano .................. 276
Grilled Pesto Lamb ...................... 277
Grilled Rib-Eye Steak with Mustard Sauce ~ PHASE 2 .......... 278
Grilled Summer Vegetables with Basil Marinade ............... 279
Grilled Swordfish Steaks with Lemon and Thyme.............. 280
Guacamole Dip or Salad Dressing................... 281
Ham & Mushroom Terrine ~ PHASE 2 ............... 282
Ham and Pistachio Pasta ~ PHASE 2 ................... 283
Herbed Broccoli Bake....................... 284
Herbed Cream Cheese Omelet ~ PHASE 2............... 285
(Low Sodium) Herb Seasoning Blend .................. 286
Herb Vinaigrette...................... 287
Homemade Seasoned Salt...................... 288
Hot Crab Dip...................... 289
Hot Spinach and Artichoke Salad.................... 290
ITALIAN CHICKEN IN FOIL .................. 291
Italian Eggplant with Garlic................... 292
Italian Tuna Pâté ..................... 293
Kasha Varnishes ~ PHASE 2................. 294
Lemonade Cheesecake ~ PHASE 2................. 295
Lemon Baked Chicken...................... 296
Lemon Chicken Salad....................... 297
Lemon Peel Ricotta Cream (p2) ................. 298
Lemon Pepper Vinaigrette ..................... 299
Lemon Pepper Chicken..................... 300
LEMON THYME CHICKEN .................... 301
Lobster Salad in Endive .................... 302
Marinated Blue Cheese Steak ..................... 303
Marinated Green Beans Almondine................. 304
MeatBalls ...................... 305
Monterey Chicken Roll Ups .................. 306
Mushroom-Cheese Chicken................... 307
Mozzarella Cheese with Spinach & Sundried Tomatoes.......... 308
MUSHROOMS FLORENTINE................. 309
Mushroom-Swiss Chicken..................... 310
Mustard Vinaigrette ..................... 311
No-Pasta Lasagna.................... 312
Olive Garden Artichoke-Spinach Dip................... 313
Olive Garden Hot Artichoke and Spinach Dip ............... 314
Parmesan and Basil Chicken Salad.................. 315
Pear, Cucumber, and Walnut Salad ~ PHASE 2 ............ 316
Pecan Chicken Salad on Cucumber Slices................. 317
Peppercorn Pork ~ PHASE 2 ~~Crockpot Recipe~~ ............... 318
Pepperoni Chicken Rollups.................... 319
Pork Chops with Broccoli Rabe.................. 320
Red Beans and Rice with Salsa ~ PHASE 2.............. 321
Red Bell Pepper, Spinach, and Goat Cheese Salad with Oregano Dressing ..... 322
Red Pepper Hummus ................... 323
Rémoulade Sauce.................... 324
Roast Duck......................... 325
Roasted Chicken-Rotisserie ................... 326
Roasted Eggplant Basil Spread................... 327
Roasted Eggplant Purée .................... 328
Roasted Green Beans with Dill Vinaigrette............... 329
Roasted Pepper Roll-Ups ~ PHASE 2 .................. 330
Roasted Red Pepper Chicken ~ PHASE 2................. 331
Roast Shrimp with Orange and Rosemary ~ PHASE 2............ 332
Rosemary Chicken....................... 333
Rosemary Chicken with White Beans .................. 334
Roquefort Dip ......................... 335
Salmon Fillets in Dill-Peperoncini Cream Sauce ................ 336
Salmon-Stuffed Zucchini .................. 337
Sauteed Mustard Greens with Garlic ............... 338
Savory Steak Rub.................... 339
Seared Peppered Tuna w/ Greens and Vodka Vinaigrette............. 340
Sea Scallops Provencale ................... 341
Scallops in Pesto Cream ~ PHASE 2............... 342
Simple Greek Salad...................... 343
Simple Salad Nicoise ................... 344
Sirloin Tips and Mushrooms.................. 345
Sirloin Steak Oreganato .................... 346
Skillet upside-down Pizza...................... 347
Sour Cream Dip ~ PHASE 2 ................. 348
Southwestern Chicken ...................... 349
Spinach and Chickpeas with Bacon................. 350
Spinach-Cheese Stuffed Chicken................ 351
Spinach-Parmesan Stuffed Artichoke Cups............... 352
Spinach Salad w/ Fresh Orange Dressing and Pine Nuts .............. 353
Steamed Asparagus with Tomato-Basil Dip.............. 354
Strawberry Spinach Salad ~ PHASE 2 ................. 355
String Beans Sesame ~ PHASE 2.................... 356
Stuffed Celery ......................... 357
Stuffed Chicken Breasts.................... 358
Stuffed Mozzarella....................... 359
Stuffed Sirloin Steak.................... 360
Stuffed Poblano Peppers ................... 361
Stuffed Yellow Squash ~ PHASE 2................. 362
Sugar Free Cherry Cheese Pie ~ PHASE 2 ............... 363
Sugar Free Peanut Butter Caramel Creme ................. 364
Swiss Beef Broil ..................... 365
Tomato, Mozzarella, and Basil Salad ................... 366
Tri-Color Salad ....................... 367
Turkey Marsala ~ PHASE 2 {Crockpot Recipe} ................ 368
Tuna Dip ....................... 369
Vegetables in Mustard Vinaigrette .................. 370
Vodka Vinaigrette........................ 371
Warm Greens with Herb Vinaigrette ............... 372
Wild Mushroom-Smothered Steaks................. 373
Ziti with Creamy Gorgonzola Sauce ~ PHASE 2................ 374

Diet Overview

WHAT IT IS A three-phase plan that has been likened to the low-carbohydrate Atkins program
because during the first two weeks, South Beach eliminates most carbs, including bread, pasta,
potatoes, fruit and most dairy products. In PHASE 2, healthy carbs, including most fruits, whole
grains and dairy products are gradually reintroduced, but processed carbs such as bagels,
cookies, cornflakes, regular pasta and rice cakes remain on the list of foods to avoid or eat rarely.
Ditto for carrots, corn, bananas, raisins, pineapple, fruit juice and watermelon. This phase lasts
until the weight goal is reached. In Phase 3, adherents are urged to stick mostly with the same
foods as in PHASE 2. Agatston notes, however, that lapses are inevitable and dieters may need
to "switch back to PHASE 1 for a week or two" when they overindulge and regain weight.

PHILOSOPHY The program is based largely on reducing or eliminating foods with a high
glycemic index -- a measure of the rise in blood sugar after eating a particular food. The South
Beach Diet, Agatston writes, "corrects the way your body reacts to the very foods that made you
overweight," especially sugar.
Reality Check: "The glycemic index is interesting," notes Wadden, but there isn't enough
evidence to prove its effectiveness in weight loss. Adds Wing, "For weight loss, the bottom line
continues to be calories, not the glycemic index."

WHAT IT PROMISES Eight- to 13- pound loss in the first two weeks; about one to two
pounds per week after that. Belly fat is said to vanish first, though Agatston doesn't explain why.

HOW IT STACKS UP Calories aren't counted, but based on serving sizes and ingredients
provided in sample menus and recipes, intake in all phases runs about 1,200 to 1,400 calories
daily, provided that you eat reasonable portions. This calorie level should produce weight loss of
about a pound per week. Fat -- much of it healthful fat from salmon and olive oil -- provides 40
to 50 percent of calories, higher than the 30 percent or less targeted by low-fat diets and groups
such as the American Heart Association. According to the Healthy Eating Index, South Beach
PHASE 1 could fall short on fruit and grains for women and men, and may have too much
saturated fat, but it appears to hit the mark on milk, vegetables, meat, cholesterol and variety.
PHASE 2 may still skimp on grains and some dairy products and may have too much cholesterol
because of eggs. But for women especially, it appears to score well on vegetables, fruit, meat,
saturated fat, sodium and variety. Men may need more vegetables.

PHYSICAL ACTIVITY QUOTIENT Newspaper ads promise that exercise is not needed for
success on the South Beach Diet. The book offers just a half-page on physical activity, which
Wadden says is surprising given that Agatston is a cardiologist. "It's true that you don't have to
exercise to lose weight," Wadden says, "but it sure helps." And as Wadden notes, increased
physical activity is good for improving such other things as energy, sleep, mood and blood
pressure.
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Short Description: A three phase plan that has been likened to the low carbohydrate Atkins program because during the first two weeks, South Beach eliminates most carbs, including bread, pasta, potatoes, fruit and most dairy products.
Keywords : diet, carb, Health
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