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Life Is Better on the Beach

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Crustless Cheesy Quiche
Cobb Lettuce Wraps
Chili Parmesan Chicken
Creamy Italian Pudding

(Family Features) - Even if you're not one of the millions of Americans following The South Beach Diet, you might be tempted now. Try a day's worth of dishes that fit the popular diet plan.

Recipes are appealing to dieters and non-dieters alike. Created by cardiologist Dr. Arthur Agatston, the program encourages people to eat a variety of foods - lean sources of protein, reduced-fat cheeses, vegetables, certain fruits and whole grains.

Now Kraft has teamed up with The South Beach Diet. A special "South Beach Diet Recommended" button appears on certain Kraft products to help you find convenient foods that fit within the diet.

"We wanted to help make it easy for people to stay on track with The South Beach Diet, and providing no-fuss recipes using everyday favorites is one way to do that," said Andrea MacAlpine, Kraft Kitchens expert. "You can still enjoy delicious recipes while managing your weight." MacAlpine and her colleagues created the following easy-to- make recipes for breakfast, lunch and dinner:
  • Start off on the right track with Crustless Cheesy Quiche, a warm entrée that can be enjoyed for breakfast or brunch.
  • The Cobb Lettuce Wraps are a new twist on the classic Cobb salad.
  • Add a little spice to dinnertime with Chili Parmesan Chicken. This quick entrée has only three ingredients.
  • The easy yet elegant Creamy Italian Pudding is a sweet treat to be enjoyed without straying from the plan. This make-ahead pudding takes just 15 minutes to prepare.
Find these recipes and more in the Kraft South Beach Diet Recipe Sampler in supermarkets. This 45-recipe booklet is also a "starter kit" to get going on The South Beach Diet. The booklet is free with the purchase of three participating Kraft products. For more recipes and food tips, visit krafthealthyliving.com.

The South Beach Diet - How It Works 

The South Beach Diet is not a typical low-carb diet. It has three phases and lets you enjoy satisfying meals, nutritious snacks and desserts. The South Beach Diet book is your best source for learning about the program and the appropriate food choices. Here's a quick overview of how it works:

Phase 1.
You'll eat three balanced meals a day with normal-sized helpings. Snacks are encouraged in the mid-morning and mid- afternoon, and dessert after dinner is okay. However, certain foods must be avoided in Phase 1.

Phase 2.
This phase lasts until you reach your goal weight, and depends on how physically active you are and how much weight you need to lose. Many foods that were off-limits in Phase 1 return to the plan.

Phase 3.
You've reached your goal weight. Now the plan seems less like a diet. It's a way of life. You'll be eating a wide variety of foods in normal-sized portions according to the basic principles of The South Beach Diet.

Crustless Cheesy Quiche

Ingredients
  • 2 cups cholesterol-free egg product
  • 4 frozen Boca meatless breakfast links, cut into 1/2-inch slices
  • 6 fresh asparagus spears, trimmed, cut into 1/2-inch lengths
  • 1/2 cup Breakstone's or Knudsen low-fat cottage cheese
  • 1/2 cup Kraft 2% milk shredded reduced-fat mild cheddar cheese
  • 1/4 cup finely chopped onion
  • 1 tablespoon Grey Poupon Dijon mustard

Preparation
    1. Phase 1 - PREHEAT oven to 350°F. Spray 9-inch pie plate with cooking spray.
    2. MIX all ingredients until well blended; pour into prepared pie plate.
    3. BAKE 40 to 45 minutes or until center is puffy and top is golden brown.

Preparation Time
10 minutes

Bake Time
45 minutes

Calories: 150g     Total Fat: 6g
Cholesterol: 10mg     Protein: 18g
Carbohydrates: 5g     Sodium: 460mg

Serves
Makes 6 servings

Cobb Lettuce Wraps

Ingredients
  • 2 large leaf lettuce leaves
  • 1 slice Louis Rich turkey bacon, crisply cooked, halved
  • 6 slices Oscar Mayer deli-style shaved smoked turkey breast
  • 2 thin peeled avocado slices
  • 2 thin tomato wedges
  • 2 teaspoons Kraft CarbWell Roka blue cheese dressing

Preparation
    1. Phase 1 - TOP lettuce leaves evenly with bacon, turkey, avocado and tomato.
    2. DRIZZLE evenly with dressing.
    3. ROLL up tightly. Secure with toothpicks, if desired.

Preparation Time
10 minutes

Calories: 150g     Total Fat: 10g
Cholesterol: 30mg     Protein: 11g
Carbohydrates: 5g     Sodium: 800mg

Serves
Makes 1 serving (2 wraps)

Chili Parmesan Chicken

Ingredients
  • 1/4 cup Kraft 100% grated Parmesan cheese
  • 2 teaspoons chili powder
  • 6 small boneless, skinless chicken breast halves (1-1/2 pounds)

Preparation
    1. Phase 1 - PREHEAT oven to 400°F.
    2. MIX cheese and chili powder in pie plate. Add chicken; turn to coat all sides evenly.
    3. PLACE chicken in shallow baking dish.
    4. BAKE 20 to 25 minutes or until chicken is cooked through.

Preparation Time
5 minutes

Cook Time
25 minutes

Calories: 160g     Total Fat: 5g
Cholesterol: 70mg     Protein: 27g
Carbohydrates: 1g     Sodium: 150mg

Serves
Makes 6 servings

Creamy Italian Pudding

Ingredients
  • 1 envelope Knox unflavored gelatin
  • 1-1/2 cups fat-free half-and-half, divided
  • 1/2 cup granulated sugar substitute
  • 1/2 teaspoon vanilla extract
  • 1 container (15 ounces) Polly-O natural part-skim ricotta cheese
  • 4 teaspoons sugar-free raspberry or strawberry jam or preserves

Preparation
    1. Phase 2 - SPRINKLE gelatin over 1/2 cup of cream in medium saucepan. Let stand 5 minutes to soften. Stir in remaining 1 cup cream, sugar substitute and vanilla. Cook on low heat until gelatin dissolves completely, stirring frequently. Do not boil.
    2. POUR cream mixture into blender or food processor container. Add ricotta cheese; cover. Blend until pureed. Pour evenly into 8 (6-ounce) custard cups or souffl&233; dishes. Refrigerate 2 hours or until set.
    3. MICROWAVE jam in microwavable dish on HIGH 15 seconds. Spoon1/2 teaspoon of jam over each dessert. Serve immediately.

Preparation Time
15 minutes plus refrigerating

Calories: 110g     Total Fat: 5g
Cholesterol: 15mg     Protein: 8g
Carbohydrates: 9g     Sodium: 105mg

Serves
Makes 8 servings (about 1/2 cup each)

SOURCE: Kraft® Foods


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