South Beach Shepherd's Pie

LOVE this!

Only alteration... I like to sprinkle with paprika and cayenne before baking.

• 1 (16 ounce) package frozen cauliflower florets
• 1 tablespoon extra virgin olive oil
• 1 large onion, chopped
• 2 garlic cloves, minced
• 1 lb extra lean ground beef
• 2 cups shelled frozen edamame, defrosted
• 1/2 cup reduced-sodium beef broth
• 2 teaspoons Worcestershire sauce
• 1/2 teaspoon low-fat sour cream
• 1 large egg yolk
• 1/2 cup shredded reduced-fat cheddar cheese

Directions:

1. 1
   Heat the oven to 350. Spray a 2 quart casserole with cooking spray.
2. 2
   Bring a medium saucepan of water to boil. Add cauliflower and cook until tender, about 10 minutes. Drain and transfer to a large bowl.
3. 3
   Meanwhile, in a large skillet, heat oil over medium heat. Add onion and garlic; cook, stirring occasionally, until translucent, about 5 minutes. Add beef and brown for 10 minutes, stirring to break up lumps. Add edamame and cook, stirring occasionally, 3 minutes longer. Stir in broth and Worcestershire sauce. Season with pepper and a pinch of salt. Transfer meat mixture to the casserole.
4. 4
   With an electric mixer at medium speed, whip the cooked cauliflower with sour cream, egg yolk, and another pinch of salt. Spoon cauliflower evenly over meat. Top with cheese and bake for 20 to 25 minutes, or until golden on top. Serve warm.

South Beach Chock-full-of-Veggies Chili

This is a delicious and healthy chili.

Instead of canned tomatoes I prefer using five on-the-vine tomatoes.

It would also be great with added ground chili or beef.

Go heavy on the spices - LOTS of chili powder, and consider adding cayenne.

Ingredients:

• 1 tablespoon extra virgin olive oil
• 2 bell peppers, chopped
• 1 1/2 cups mushrooms, chopped
• 1 large onion, chopped
• 2 celery ribs, chopped
• 3 garlic cloves, minced
• 1 tablespoon chili powder
• 1 tablespoon dried oregano
• 1 teaspoon cumin
• 1/4 teaspoon salt
• 2 (15 ounce) cans pinto beans
• 1 (14 1/2 ounce) can no-salt-added diced tomatoes

Directions:

1. 1
   In a large saucepan, heat oil over medium heat. Add peppers, mushrooms, onion,celery, and garlic. Cook about 7 minutes until vegetables begin to soften. Add seasonings and continue to cook an additional 5 minutes, stirring occasionally.
2. 2
   Add beans and tomatoes with all their juices and bring to a gentle simmer. Simmer 25 to 30 minutes, until chili is fragrant and slightly thickened.

Sausage and Cheese Breakfast Cups

Source: South Beach Diet - online recipes
Recipe Link

Tried it: YES

Notes: This recipe fits in all phases of the SB Diet. Nice to have on hand for a quick breakfast!

Ingredients:

4 ounces turkey sausage or crumbled turkey bacon
1/2 green bell pepper, chopped
1/4 onion, chopped
5 large eggs
1 can (12 ounces) sliced mushrooms, drained
1/2 cup (2 ounces) shredded, reduced-fat Cheddar cheese

Preparation: 

Preheat the oven to 350°F. Coat a 6-cup nonstick muffin pan with cooking spray, or line with paper baking cups.

In a medium nonstick skillet over medium-high heat, cook the sausage, pepper, and onion for 5 minutes or until the sausage is no longer pink. Spoon the mixture into a bowl and cool slightly. Stir in the eggs and mushrooms. Evenly divide the mixture among the prepared muffin cups. Sprinkle with the cheese.

Bake for 20 minutes or until the egg is set.

Makes 6 cups