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Life Is Better
on the Beach
Crustless Cheesy Quiche,
Cobb Lettuce Wraps,
Chili Parmesan Chicken and
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
Phase 1
Prep: 10 minutes Bake: 45 minutes
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
PREHEAT oven to 350°F. Spray 9-inch pie plate with cooking
spray.
MIX all ingredients until well blended; pour into prepared
pie plate.
BAKE 40 to 45 minutes or until center is puffy and top is
golden brown.
Makes 6 servings
Nutrition Information per Serving: 150 calories, 6g total
fat, 2g saturated fat, 10mg cholesterol, 460mg sodium, 5g carbohydrate, 1g dietary fiber, 18g protein
Cobb Lettuce Wraps
Phase 1
Prep: 10 minutes
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
TOP lettuce leaves evenly with bacon, turkey, avocado and
tomato.
DRIZZLE evenly with dressing.
ROLL up tightly. Secure with toothpicks, if desired.
Makes 1 serving (2 wraps)
Nutrition Information per Serving: 150 calories, 10g total
fat, 2g saturated fat, 30mg cholesterol, 800mg sodium, 5g carbohydrate, 2g dietary fiber, 11g protein
Chili Parmesan Chicken
Phase 1
Prep: 5 minutes Cook: 25 minutes
1/4 cup Kraft 100% grated Parmesan cheese
2 teaspoons chili powder
6 small boneless, skinless chicken breast halves (1-1/2 pounds)
PREHEAT oven to 400°F.
MIX cheese and chili powder in pie plate. Add chicken; turn
to coat all sides evenly.
PLACE chicken in shallow baking dish.
BAKE 20 to 25 minutes or until chicken is cooked through.
Makes 6 servings
Nutrition Information per Serving: 160 calories, 4.5g total
fat, 2g saturated fat, 70mg cholesterol, 150mg sodium, <1g carbohydrate, 0g dietary fiber, 27g protein
Creamy Italian Pudding
Phase 2
Prep: 15 minutes plus refrigerating
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
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.
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 soufflé dishes. Refrigerate
2 hours or until set.
MICROWAVE jam in microwavable dish on HIGH 15 seconds.
Spoon1/2 teaspoon of jam over each dessert. Serve
immediately.
Makes 8 servings (about 1/2 cup each)
Nutrition Information per Serving: 110 calories, 5g total
fat, 3g saturated fat, 15mg cholesterol, 105mg sodium, 9g carbohydrate, 0g dietary fiber, 8g protein
SOURCE: Kraft Foods
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