Free South Beach Diet Recipes

The South Beach diet is full of savory recipes that will have you and your diet-buddies’ mouths watering. Browse these sumptuous free South Beach Diet recipes, filling plates with steaming asparagus, juicy steak and savory sides.

Asparagus and Mushroom Omelet

Ingredients:

• 4 eggs
• 4 tablespoons water
• 6 stalks asparagus
• 1/2 cup mushrooms
• 1/2 cup mozzarella cheese

Directions:

Boil 1 inch of water in a skillet.
Add the asparagus and cook until slightly tender.
Mix the eggs and water in a bowl.
Heat a separate pan and pour in the blended eggs and water.
As the eggs harden, add the asparagus, mushrooms, and cheese.
Fold the omelet over and serve. Serves two.

South Beach Chopped Salad with Tuna

Salad Ingredients:

• 2 cans (12 oz) tuna
• 2/3 cups chopped cucumber
• 2/3 cups chopped tomato
• 2/3 cups chopped avocado
• 2/3 cups chopped celery
• 2/3 cups chopped radishes
• 2 cups chopped romaine lettuce

Dressing Ingredients:

• 8 teaspoons extra virgin olive oil
• 4 tablespoons fresh lime juice
• 4 cloves garlic, chopped
• 1 teaspoon black pepper

Directions:

Mix all ingredients in a bowl. Serves two.


Cracked Pepper Steak

Ingredients:

• 2 tablespoons cracked black pepper
• 1 teaspoon dried rosemary
• 4 beef tenderloins, roughly one inch thick or 4-6 ounces
• 2 tablespoons Smart Beat spread
• 2 tablespoons extra virgin olive oil
• 1/2 cup brandy or dry red wine

Directions:

Put the pepper and rosemary in a large bowl and mix.
Coat the steaks with the pepper and rosemary blend.
Put the oil and Smart Beat in a large skillet and heat.
Add the steaks. Cook at medium-high temperature for 6-8 minutes for medium-well done.
Remove steaks and cover to retain warmth.
Add the brandy to the pan and boil at a high heat. Mix in any remnants from the steak.
Boil the mixture for one minute and then spoon over the steaks.

Serves four.

Oat Smoothie

Ingredients:

• 5 cups strawberries
• 2 cups fat free plain yogurt
• 1 teaspoon sugar substitute
• 1/2 cup nonfat dry milk
• 1/2 cup chopped walnuts
• 6 tablespoons oat bran
• 4 tablespoons sugar free pancake syrup
• 1 cup ice cubes

Directions:

Add all ingredients to a food processor or blender and mix.
Makes 8 servings.

Creole Gumbo

Ingredients:

• 4 tablespoons extra virgin olive oil
• 4 ribs celery, chopped
• 1 small onion, chopped
• 1 green bell pepper, chopped
• 4 cloves garlic, minced
• 3 tablespoons whole wheat flour
• 4 teaspoons salt
• 1 1/3 cups canned tomatoes
• 1 1/3 cups tomato sauce
• 2 tablespoons Worcestershire sauce
• 2 cups okra
• 2 cups chopped shrimp
• 2 cups lump crabbed meat, flaked
• 1/2 cup hot water
• 2 tablespoons parsley, finely chopped

Directions:

In a sauce pan, heat the oil at medium-high.
Once hot, throw in the celery, onion, green pepper and garlic.
Cook for ten minutes, stirring occasionally.
Stir in the flour and salt. Cook until the flour bubbles.
Add tomatoes and tomato sauce and Worcestershire sauce.
Rduce heat to low and let simmer for 20 minutes.
Add okra, shrimp, crab, water and parsley.
Simmer another 20 minutes.
Makes eight servings.

Grilled Teriyaki Tuna

Ingredients:

• 1/2 cup light soy sauce
• 6 tablespoons dry sherry or chicken broth
• 2 tablespoons grated fresh ginger.
• 6 garlic cloves, minced or pressed
• 8 tuna steaks (5 oz each)
• 2 large mangoes, peeled and cut into cubes
• 2 large red bell peppers, cut lengthwise into quarters

Directions:

Combine the soy sauce, sherry (or broth), ginger and garlic in a bowl. This is the marinade.
Divide the marinade into two bowls.
In one bowl soak the tuna. In the other, add the mango and bell pepper and let sit.
Make sure the tuna, fruit and vegetables are coated in the mixture and refrigerate for 15 minutes.
Prepare a grill or broiler pan by coating with cooking spray and heating at medium heat.
Cook the tuna with the mango and peppers for 4 minutes per side. Occasionally add the marinade from the mango bowl.
Makes eight servings.