Yummy SBD recipes!

SABTeacher · 01-04-2006, 09:57 PM

I'd like to start a thread where people who are on the SBD can share recipes and food ideas. If you are interested in learning more about the SBD, come visit our little group in the diet and exercise section of this board.

I made this one for dinner last night. I hadn't had lamb chops in years, but the recipe sounded good. It turned out delicious. It's great with steamed veggies or a salad (if you're on P1) or with veggies and complex carbs like brown rice or WW couscous if you are on P2 or P3.

Lamb Chops with Chimichurri Sauce: Makes 4 servings
-Prep time: 10 mins Cook time: 10 mins

8 (3 oz) lamb chops, about 3/4 inch thick
1/4 cup extra-virgin olive oil, divided
1/3 cup fresh parsley leaves
2 cloves garlic, peeled
1 tbsp fresh lemon juice
1/2 tsp dried oregano
1/4 tsp red pepper flakes
Salt and freshly ground black pepper

Heat grill or grill pan to high. Rub lamb chops with 1 tbsp of the oil and season with salt and pepper. Grill 3 minutes per side for medium-rare. Remove from heat, cover loosely with foil, and allow meat to rest.

While lamb is resting, combine remaining oil, parsley, garlic, lemon juice, oregano, and red pepper flakes in a food processor. Pulse to combine until just pureed. Season with salt and pepper and serve with the lamb chops on top.

SABTeacher · 01-04-2006, 10:34 PM

Great and easy, especially in the winter. Just put it all in before work, and come home to a dinner already done!

Chicken Cacciatore
6 skinless boneless breasts
1 can diced tomato with onion and peppers
1 small can of no sugar added tomato sauce
1 large onion, chopped
8 ounce mushrooms, sliced
1/2 each of yellow, green, and red bell pepper, chopped
1/4 cup water
1/4 cup white wine
2 tbsp minced garlic
1 tbsp italian blend herbs
Salt and pepper to taste

Throw it all in and cook for 3-4 hours on high or 7-9 hours on low. Serve with a salad or veggies and whole wheat pasta if you're on P2.

Pork Tenderloin
2 lb lean pork tenderloin
1 packet of dry onion soup mix (try to find low sodium, if available)
1 cup water
3/4 cup red wine
3 tbsp minced garlic
3 tbsp soy sauce
pepper to taste

Throw it all in. I usually leave it on low all day, and it's perfect for dinner.

SnowFlower · 01-05-2006, 12:18 AM

Great idea! I will post some tonight

SABTeacher · 01-05-2006, 01:42 AM

definitely--you have some great ones! Hey, can you dig up the recipe for that chicken with feta and tomatos? I really liked it and I can't find it.

SnowFlower · 01-05-2006, 02:14 AM

was it the salad or the meal one?

SABTeacher · 01-05-2006, 02:21 AM

It was a meal where you put the chicken breasts in a pan and put tomatos, feta, and lemon, and other stuff on it and bake it. I don't remember the specifics. THANKS!

sarahlr · 01-05-2006, 02:26 AM

Pepper Steak

1pd of Flank Steak (cut in 3-4in pieces)
1TBS Arrowroot
1TBS Garlic
6TBS Soy Sauce
1/2 tsp salt
2TBS oil
2 Gr Peppers seeded and cut in strips
1 Onion cut in strips

In bowl, marinate steak w/ soy sauce, salt and arrowroot for 10 minutes. Cook 1TBS of oil, peppers, onion and garlic until tender crisp. Remove from pan and set aside. Cook 1TBS oil with steak until cooked. Add peppers and onions back to the pan until heated again.

sarahlr · 01-05-2006, 02:33 AM

Chili

1Pd ground meat
1/4 cup of salsa (check label to make sure it doesn't have sugar. They do make it)
1 can (14-1/2 oz) diced tomatoes
1 can (15oz) kidney beans
2tsp chili powder
1/4 tsp garlic
1/2 cup chopped onion
1/2 cup chopped bell pepper
Kraft SBD friendly Shredded Cheese(Optional)

Cook ground meat in large saucepan until cooked through, stirring occasionally. Drain, if necessary. Add veggies and salsa and cook till tender crisp. Add undrained tomatoes, drained and rinsed beans, chili powder and garlic and stir until well blended. Cook until heated through. Stir in the cheese and serve.

SnowFlower · 01-05-2006, 04:19 AM

I will search around. We moved across country and I havent found all my SBD stuff yet!

SABTeacher · 01-05-2006, 02:23 PM

Sarah--Thanks! Those recipes look great.

Kimberly--Whenever you get around to it. I may try to do a search for it here from when you placed it online a few months ago.

Shari

SABTeacher · 01-06-2006, 03:08 PM

I found the one Kimberly gave me originally that I liked so much!

Feta Chicken Bake (we add spinach to this recipe)

Serving Size : 6

6 boneless chicken breast
2 tablespoons lemon juice -- divided
1/4 teaspoon salt
1/4 teaspoon black pepper
3 1/2 ounces Reduced fat crumbled Feta cheese with
Basil and Tomato
1/4 cup red pepper -- finely chopped
1/4 cup fresh parsley -- finely chopped
14 1/2 ounces Hunts Tomato Diced in Sauce
Preheat oven to 350. Arrange chicken in 13x9 baking dish. Drizzle with 1 tbsp. of lemon juice. Season with salt and pepper. Add tomaotes and top with cheese, drizzle with remaining lemon juice. Bake 35-40 minutes or until chicken is cooked through. Sprinkle with red pepper and parsley.

SABTeacher · 01-12-2006, 01:46 AM

Halibut with Tapenade in Parchment (Great for all phases of SBD)

Prep time: 5 mins Cook time: 25 mins Serves: 4

Ingredients:
2 tbsp extra virgin olive oil
2 tbsp fresh lemon juice
2 medium tomatoes, diced
4 (6oz) halibut filets, about 1 inch thick (I buy them flash frozen in my supermarket)
4 tsp olive tapenade from a jar (I got a huge jar at Costco because I love this stuff)
Salt and freshly ground black pepper

Special Equipment:
4 (15 inch square) pieces of parchment paper
4 (8 inch) pieces of kitchen string/twine

Directions:
Arrange rack in lower third of oven and heat to 425.
Place oil, lemon juice, 1/2 tsp salt, and 1/4 tsp pepper in a jar with a lid. Close tightly and shake vigorously to combine. Divide tomato equally onto the center of each piece of parchment paper; season with salt and pepper. Season halibut lightly on both sides with salt and pepper; place 1 piece on top of each mound of tomatoes. Spread 1 tsp of tapenade on top of each piece of fish, then drizzle each with 1 tbsp of the lemon juice mixture. Gather up the sides of parchment over fish and tie each piece closed with the string, leaving as much air inside the packets and around the fish as possible.
Place packets on a baking sheet and bake until fish is cooked through, 13-15 minutes (open the packets to check for doneness). Transfer packets to plates, snip strings and open at the table.

I served them with a small portion of brown rice (P2 and P3 only) and a large salad.

Enjoy!

SABTeacher · 01-14-2006, 01:38 AM

Chicken Breasts Stuffed with Spinach and Goat Cheese (good for all phases of SBD!)

Prep Time: 15 minutes Cook Time: 15 minutes Serves: 4

4 teaspoons extra virgin olive oil, divided
2 garlic cloves, minced (I buy the already minced jarred garlic at the supermarket)
1 (1/2 lb) bunch spinach, tough stems removed (I buy the bagged baby spinach)
4 (6 oz) boneless, skinless chicken breasts
4 ounces low-fat goat cheese (I couldn't find low fat, so I used regular)
Salt and freshly ground pepper
Toothpicks

-Prehead oven to 400
-Heat 2 tsp of the oil in a large skillet over medium heat. Add garlic and cook, stirring constantly, until fragrant, about 30 seconds. Stir in spinach and cook, stirring constantly, until spinach is wilted and liquid evaporates, about 2 minutes. Season well with salt and pepper and transfer to a plate. Wipe skillet dry with paper towels.
-Beginning at the thickest end of 1 chicken breast, carefully insert a sharp knife into center and cut a pocket as evenly as possible, leaving a 1-inch border on three sides. Repeat with remaining breasts. Open each pocket, sprinkle with salt and pepper, then fill evenly with goat cheese and spinach. Seal each with two toothpicks and season outside with salt and pepper.
-Heat remaining oil in the same skillet over medium-high heat. Add chicken and cook, turning once, until well browned on both sides, about 3 minutes per side. Transfer the skillet to the oven (if it is ovenproof, otherwise use a baking dish) and bake until juices run clear, about 8 minutes. Serve hot.

Enjoy!

SABTeacher · 01-14-2006, 01:49 AM

I just sort of made this up one day using veggies I had on hand. I make it all the time since then. I buy a 6-pack of mixed colored bell peppers at Costco and use a lot of them in this type of salad. Excuse the lack of exact amounts, but I just sort of eye ball it.

Chopped vegetable salad:
Add the following into a bowl:
-2 different colored bell peppers of your choice (I prefer the red, orange, or yellow), stemmed and chopped into very small pieces
-1 cucumber, chopped into very small pieces
-1/2 container of grape (or small cherry) tomatoes cut in half
-handful of chopped or sliced green or black olives depending on what you like
-1/2 onion of your choice (I don't like onion, but you can use any kind if you do) chopped very small
-Reduced fat feta cheese crumbles (throw in a half of a container)
-Approximately 2 tbsp of olive oil (I use a little less, but it's up to you)
-Approximately 5 tbsp of red wine vinegar (I love this stuff, so I use a lot)
-Lots of sprinkled dry oregano
-A pinch of salt and freshly ground pepper

Toss all the ingredients together so that you have a beautiful and delicious mixed chopped salad with lots of different colors and a great dressing.

sarahlr · 01-14-2006, 02:43 AM

The other night I made this for DH. He is eating more along the lines of atkins which is kinda higher in fat than SBD. But if your looking for something rich, a little fat can't hurt for one night! I sliced open (like a pocket) boneless skinless chicken breasts and cooked them on the stove top. Then I boiled and drained some chopped broccoli and chopped up some cooked shrimp. I put alfredo sauce, shrimp and drained broccoli in sauce pan till heated through. Then I stufed the chicken with the mixture and poured a little extra on top. It was yummy!