My wife started us on the South Beach Diet close to two years ago. She does 99 percent of the cooking, so it is easy for me. All I have to do is eat what is put in front of me! I asked her to help me compile recipes for my three favorite breakfasts. She is more of a handful or pinch measurer, but she did try and turn them all into the standard, teaspoon, cup, etc., measurements. They are all very tasty and follow the South Beach Diet, and most of them work for all three phases.
1.BREAKFAST QUICHE makes 6 servings
Ingredients:
2 cups cholesterol-free egg product
4 meatless (or turkey) low fat breakfast links or patties - cut into 1/2-inch or so pieces
1/3 cup fat free (or low fat) cottage cheese
¾ cup fat free (or low fat) shredded cheese (cheddar, Swiss, pepper jack etc)
1 Tablespoon mustard
Choose your vegetables: (You can use the vegetables you like)
¼ cup chopped onion
¼ cup chopped broccoli
¼ cup sliced asparagus spears
¼ cup chopped mushrooms
Directions:
Preheat oven to 350°F
Mix all ingredients until well blended.
Pour into a 9-inch pie plate which was pre-sprayed with fat free cooking spray..
Bake until top is golden brown and center is puffy: 35-45 minutes.
Yes, a quiche this man will eat! This is great because it not only follows the South Beach Diet plan, it taste great! By switching around the vegetables and cheeses, you could have a different quiche every time.
2. SAUSAGE AND EGG MUFFINS makes 12-18 muffins
Ingredients:
¼ cup light cream
Eggs - you will need 10-12 eggs. My wife uses a mixture of 4 eggs and then egg whites and cholesterol-free egg product
¾ cup fat free (or low fat) shredded cheese (optional)
Choose your vegetables: (these are my favorites, use which ones you prefer)
¼ cup chopped onion
¼ cup chopped peppers
¼ cup chopped mushrooms
Directions:
Preheat oven to 350 °F
Spray muffin tin with no fat cooking spray.
Cook sausage and cut into ½ inch or so pieces and add to each muffin slot until they reach about the half way point.
Mix together the eggs, egg beaters, cream and your choice of options. Pour into muffin tins until they are close to the top.
1.BREAKFAST QUICHE makes 6 servings
Ingredients:
2 cups cholesterol-free egg product
4 meatless (or turkey) low fat breakfast links or patties - cut into 1/2-inch or so pieces
1/3 cup fat free (or low fat) cottage cheese
¾ cup fat free (or low fat) shredded cheese (cheddar, Swiss, pepper jack etc)
1 Tablespoon mustard
Choose your vegetables: (You can use the vegetables you like)
¼ cup chopped onion
¼ cup chopped broccoli
¼ cup sliced asparagus spears
¼ cup chopped mushrooms
Directions:
Preheat oven to 350°F
Mix all ingredients until well blended.
Pour into a 9-inch pie plate which was pre-sprayed with fat free cooking spray..
Bake until top is golden brown and center is puffy: 35-45 minutes.
Yes, a quiche this man will eat! This is great because it not only follows the South Beach Diet plan, it taste great! By switching around the vegetables and cheeses, you could have a different quiche every time.
2. SAUSAGE AND EGG MUFFINS makes 12-18 muffins
Ingredients:
¼ cup light cream
Eggs - you will need 10-12 eggs. My wife uses a mixture of 4 eggs and then egg whites and cholesterol-free egg product
¾ cup fat free (or low fat) shredded cheese (optional)
Choose your vegetables: (these are my favorites, use which ones you prefer)
¼ cup chopped onion
¼ cup chopped peppers
¼ cup chopped mushrooms
Directions:
Preheat oven to 350 °F
Spray muffin tin with no fat cooking spray.
Cook sausage and cut into ½ inch or so pieces and add to each muffin slot until they reach about the half way point.
Mix together the eggs, egg beaters, cream and your choice of options. Pour into muffin tins until they are close to the top.
The South Beach Plan not only improves cholesterol and insulin levels but helps followers to lose weight and keep it off.
Comments
Hello everyone, my name is Amy and I am a dietitian and I often cook food inline with the South Beach Diet. I recently started a recipe blog that contains only foods that are allowed and encouraged on the South Beach diet. This way you'll be able to lose weight without getting bored of the same salad every night!
The website can be found at http://southbeachrecipe.info
Have a nice day,
Amy
Sounds yummy, and I can imagine I"m in Miami too. !!
Wow, these sound absolutely fabulous! Thanks for sharing them!
These sound delish! I don't follow the South Beach Diet, but these recipes just seem healthy, yummy, & high protein.
These sound yummy, will have to try!
Sounds great!! I need something that actually works! This may be a GO! :)
Oh, wait, I misread that. Your wife does 99% of the cooking. Oops. Well, I'm trusting your taste buds then and your wife may STILL be a lucky woman, having you to tout her recipes ;) and you are a lucky man, with such a talented cook who makes these great recipes. Guess I have to tweak my original comment a bit and get new glasses. (:
As soon as I read that you did 99% of the cooking, I was intrigued and believe your wife is a very, very lucky woman. There are days I dread cooking. Other days, I love it.
The recipes are ones my entire family would eat. Thanks!
I am going to try these...many thanks
These sound yummy!
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