What are some good South Beach vegetarian recipes?!
What are some good South Beach vegetarian recipes?
I am not a big meat eater and would prefer to eat meatless recipes. Are veggie burgers okay to eat? Any recipes would be greatly appreciated!!
Answers:
In all honesty, it is rather difficult to do the South Beach Diet if you're vegetarian. When I did it, I had to eat basically the exact
same meals every day. So I actually combined South Beach with healthy vegetarian options, and that was a much better option for me. However, since you specifically asked for South Beach Diet vegetarian foods, here are the ones I have:
Cheesy Frittata
Ingredients
2 teaspoons Smart Balance spread
1/2 cup Sliced onion
1/2 cup Sliced red bell pepper
1/2 cup Sliced zucchini
2 Small plum tomatoes, diced
1 tablespoon Chopped fresh basil
Pinch freshly ground black pepper
1/2 cup Liquid egg substitute
1/2 cup 1% cottage cheese
1/4 cup Fat-free evaporated milk
3/4 ounce Shredded reduced fat Monterey Jack cheese.
Preparation
Coat an ovenproof 10" skillet with cooking spray and place over medium-low heat until hot. Melt the spread in the skillet. Add the onion, bell pepper, and zucchini and sautè over medium-low heat until the vegetables are lightly browned, 2-3 minutes. Add the tomatoes, basil, and black pepper to the skillet and stir to combine. Cook until the flavors are blended, 2-3 minutes, and remove from the heat.
Preheat the broiler. In a blender, combine the egg substitute, cottage cheese, and milk and process until smooth. Pour the egg mixture over the vegetables. Cover and cook on medium-low heat until the bottom is set until the top is set, 2-3 minutes. Sprinkle with the cheese and broil until the cheese melts.
Light Spinach Frittata with Tomato Salsa
INGREDIENTS
* Frittata:
* 1 tablespoon extra-virgin olive oil
* 1 small onion, sliced
* 2 cloves garlic, minced
* 1 (10 ounce) package frozen chopped spinach, thawed and well drained
* 2 large eggs
* 3 egg whites
* 1/3 cup fat-free evaporated milk
* 1/2 cup shredded reduced-fat mozzarella cheese
*
* Salsa:
* 4 plum tomatoes, seeded and chopped
* 2 scallions, minced
* 1 clove garlic, minced
* 2 tablespoons minced fresh cilantro
* 1 tablespoon fresh lime juice
* 1/4 teaspoon salt
* 1/8 teaspoon freshly ground black pepper
DIRECTIONS
1. To make the frittata: Preheat the oven to 350 degrees F. Heat the oil in a 10-inch nonstick skillet over medium heat. Add the onion and garlic and cook, stirring, for 3 minutes or until tender. Stir in the spinach. Reduce the heat to low. In a large bowl, beat the eggs and egg whites with the milk until light yellow and frothy. Pour the egg mixture over the spinach in the skillet. Cook for 5 to 7 minutes, until the egg mixture is cooked on the bottom and almost set on top. Sprinkle with the cheese. Bake in the oven until the eggs are set and the cheese has melted, 5 to 10 minutes.
2. To make the salsa: In a large bowl, stir together the tomatoes, scallions, garlic, cilantro, limejuice, salt, and pepper. Serve fresh, at room temperature, over the frittata.
Egg White Omelet with Peppers and reduced-fat cheese
Vegetable Quiche Cups
INGREDIENTS
* 1 (10 ounce) package frozen chopped spinach
* 3/4 cup liquid egg substitute
* 3/4 cup shredded reduced-fat cheese
* 1/4 cup diced green bell pepper
* 1/4 cup diced onion
* 3 drops hot-pepper sauce (optional)
DIRECTIONS
1. Microwave the spinach for 2 1/2 minutes on high. Drain the excess liquid.
2. Line a 12-cup muffin pan with foil baking cups. Spray the cups with cooking spray.
3. Combine the egg substitute, cheese, peppers, onions, and spinach in a bowl. Mix well. Divide evenly among the muffin cups. Bake at 350 degrees F for 20 minutes, or until a knife inserted in the center comes out clean.
Greek Salad
ngredients
8 leaves romaine lettuce, torn into bite-size pieces
1 cucumber, peeled, seeded, and sliced
1 tomato, chopped
1/2 cup sliced red onion
2 ounces crumbled reduced-fat feta cheese
2 tablespoons extra-virgin olive oil
2 tablespoons fresh lemon juice
1 teaspoon dried oregano leaves
1/2 teaspoon salt
Instructions
Combine the lettuce, cucumber, tomato, onion, and cheese in a large bowl. Whisk together the oil, lemon juice, oregano, and salt in a small bowl. Pour over the lettuce mixture and toss until coated.
While the breakfasts and lunches can be okay, the main problem is dinners - South Beach Diet dinners always include some form of meat. So at this point when I was on the South Beach Diet, I would incorporate healthy vegetarian meals such as tofu stir-fry, whole-wheat pasta, etc. The main important thing to remember is that your dish should contain at least 10g of protein.
I got these recipes off www.southbeachdiet.com. If you'd like, it would probably be helpful to browse the site in order to find other vegetarian recipes that you may like.
Oh, and as for the veggie burgers, I would check the protein and carb content. If the amount of protein is small (3g for example), then I wouldn't eat veggie burgers regularly on the diet. But they're a quick and easy way to cook a meal, so I don't think it would be bad to cook them every so often.
Good luck, and enjoy!
Source(s):
South Beach Diet book, www.southbeachdiet.com, me (I'm a vegetarian who did a semi-South Beach diet)
Try this:
http://allrecipes.com/recipes/everyday-c...