Yummy SBD recipes! - Page 2

Tia38 · 01-27-2006, 01:11 AM

5 Can Soup (aka Taco Soup?) -- from another board (I'll look for pointer).

I was dubious, but this is awesome. DH loved it, and he's a bit picky. I billed it as Taco Soup rather than 5 can soup to start, but once he tried it he didn't care what was in it, or what it was called! Someone said it's similar to WW Taco Soup, but I haven't seen that recipe?

1 can chicken broth
[I used 2 cubes and 2 cups water instead]
1 can fat free refried beans
[really -- trust me here]
1 can black beans (drain and rinse)
[can swap in other beans if you like, e.g., pinto]
1 can red kidney beans (drain and rinse)
[light or dark, or other beans if you prefer]
1 can rotelle tomatoes with peppers
[substitue other diced tomatoes with spices as you like]
1/2-1pound cooked chicken breast
[you can get this is in a can too, but I haven't tried it yet]

Heat the broth a min or two (hot but not boiling).
Mix in the refried beans. Heat another minute or so.
Dump in the rest. (I drain+rinsse the beans; others don't.)
Heat 5-7 minutes until hot throughout and flavors blend.
Optionally serve with low fat or fat free cheese and/or sour cream.

Makes about 4 good-sized servings. Reheats well. Very filling! Serve with a salad to get some veggies in.

Spice it up with cayenne or tabasco. Try cumin for some depth.
Quick, easy, and surprising yummy.

The refried beans make a nice texture to the soup. I thought it sounded weird, but trust me, well-worth trying.

You can skip the chicken -- the beans provide tons of protein. You could use ground beef/turkey or south beach-friendly sausage as a substitute. The whole thing is sort of a quick/easy chili, but as a soup.

For P2 we may add toasted ww pita wedges as fake tortilla chips?

We're going to try adding in some veggies (maybe frozen peppers or some escarole), but we made it "plain" the first time to see if we liked it. Boy did we!

-Tia

PS. You can probaby just dump everything in and heat to speed things up, but if you make the broth from bouillion it's easier to spread things out into steps.

SABTeacher · 01-28-2006, 03:39 AM

Tia--I don't do well with lots of sodium. I'm wondering if I could drain and rinse the canned beans to get rid of some of the excess salt? If so, I might need to add extra broth or water. What do you think?

Tia38 · 01-30-2006, 12:57 AM

Absolutely drain the beans. My error -- some people rinse them, others don't. I do. I should have mentioned it. I'll go back and add it.

Good luck!
-tia

SABTeacher · 01-31-2006, 06:11 PM

Here are a couple of quick ones that I've enjoyed recently. They are good for all phases of the SBD.

Grilled Chicken with Garlic, Olive, and Tomato Salsa
Serves 4
Prep time: 10 min Cook time: 10 mins

Ingredients:
1 cup pitted Kalamata olives, choped
1 plum tomato, seeded and diced
1 garlic clove, minced
1 teaspoon red wine vinegar
1/2 tsp dried oregano
2 tbsp olive oil, divided
1/4 cup fresh parsley leaves
4 (6 oz) boneless, skinless chicken breasts
Salt and freshly ground black pepper

Combine olives, tomato, garlic, vinegar, oregano, and 1 tablespoon of the oil in a bowl. Mix and toss with parsley, and season to taste with salt and pepper.

Heat grill or grill pan to medium-high. Rub chicken with remaining oil and season with salt and pepper. Grill until no longer pink, around 4 mins per side. Serve warm with salsa.

Mahi Mahi with Citrus
Serves 4
Prep Time: 5 minutes Cook Time: 20 minutes (includes marinating)

Ingredients:
2 tablespoons extra virgin olive oil
1 tbsp fresh lemon juice
1 tbsp fresh lime juice
1 garlic clove, minced
1/2 teaspoon dried thyme
4 (6 oz) skinless mahi mahi fillets, about 3/4 inch thick
Salt and pepper

Whisk together oil, lemon juice, lime juice, garlic, thyme, and salt and pepper to taste. Place fish in shallow dish, drizzle with citrus mixture, turn to coat, and marinate at room temperature for 10 minutes.

Heat grill pan or nonstick skillet over medium-high heat. Add fish and cook 3 to 4 minutes per side. Serve hot.

SABTeacher · 01-31-2006, 06:20 PM

In my supermarket, there are these little bags of pre measured soup ingredients called Bean Cuisine. You can find them in the bean aisle, not the soup aisle. They include dry beans, and herbs and spices (though no salt--you can add that later to taste). To prepare the soup, you add some chopped veggies and other ingredients that the recipes call for (they call for things like canned tomatoes, wine, chicken breast, water, broth, garlic, etc). Since the beans are dry, the soup takes about 3 hours to cook, but it is delicious. I love to make it on a cooler weekend day when I have the time to chop the veggies and let the soup cook. The house smells delicious!

On phase 2, you can even add in some whole wheat pasta or serve it with some fresh whole wheat bread. My favorite bread to have with soup can be found in the frozen bread section of the grocery store. It's called Le Petit Francais whole wheat baguettes. They are frozen whole wheat baguettes that you pop in the oven for 10 minutes so you can have hot, crusty, fresh bread with the soup.

I have enjoyed this product a few times and it's very easy (though it does take a long time to cook). The soup and the bread (if you are on P2 and chose to have bread), are both loaded with fiber! Also, the recipe makes so much soup that you can enjoy the leftovers all week!

Enjoy,
Shari

SABTeacher · 01-31-2006, 06:32 PM

This was posted by KimberlyHeidi on another thread, but I wanted to put it here as well for easy access.

The Famous Taco Bake
Serves 4:
1 can refried beans (I'm lucky enough to have a Trader Joes that carries organic refried beans with nothing but beans, water, spices).
1 lb extra lean ground beef (I'm able to get 94% lean - groundy turkey can be used too)
1 large onion, chopped
1 large bell pepper chopped (red's my favorite, but use whatever)
8 oz mushrooms, coarsely chopped (diced, not sliced)
1 can green chilis (like ortega)
2-3 cloves garlic, finely chopped (or more, if you'd like)
2-3 TB chili powder (your favorite that hopefully has no added sugar)
1 TB cumin
1-2 t garlic powder
2-3 TB tomato paste
2/3 C shredded f/f or l/f cheese, your choice, although I think cheddar is the best

Garnish - any, all work well:
chopped green onions
chopped black olives
l/f, f/f sour cream
chopped lettuce and tomatoes
chopped cilantro
chopped white or bermuda onion
salsa

Preheat oven to 450. Take a flat casserole dish, spray with cooking spray and spread refried beans on the bottom. Season with salt and pepper and bake for 15 minutes.

Meanwhile, saute meat, onions, bell pepper, garlic (season with S&P) until onion begins to soften and meat beings to brown. Add mushrooms and cook until they've released their water and meat is thoroughly browned. Drain fat and add all spices, and cook for about 2-3 minutes until spices toast. Add green chilies and tomato paste, along with a little bit of water, if needed. The mixture should be moist but not runny.

Take the casserole dish with the beans, pour mixture on top and top with cheese (sometimes I add olives and green onions at this stage). Bake in the oven for another 10 minutes or until the cheese is melted and just starts to bubble. Serve with generous heaps of lettuce as a bed (romain, red leaf and iceberg work really well here), and garnish with garnishes of your choice.

SABTeacher · 01-31-2006, 06:32 PM

More from KimberlyHeidi

Chicken Divan

4 boneless, skinless chicken breasts
1 C. mayonaise
8 oz. l/f or f/f sour cream
1 t. curry powder (I like to add more to taste)
1/4 C. chicken broth
1 large package of frozen broccoli cuts
1 C. l/f shredded cheddar cheese

Preheat oven to 350.

In a large pot, boil the chicken until mostly cooked (approximately 15-20 minutes). While the chicken is boiling, boil the broccoli in water for approximately 10 minutes (this will make the broccoli more mushy in the casserole dish which makes it taste better to me). Drain the broccoli in a strainer. Mix the mayo, sour cream, curry powder, chicken broth and cheese in a medium size bowl. In a 9x13 inch glass casserole dish, layer the broccoli, then the chicken on top. Pour the cheese mixture over the top of the chicken. You can add a little more cheese to the top if desired. Bake for 30 minutes.

SABTeacher · 01-31-2006, 06:33 PM

Another one...Thanks Kimberly!

White Chili

Ingredients:
o 1 pound Great Northern white beans
o 2 pounds boneless, skinless chicken breast
o 2 medium onion, chopped
o 2 4oz. cans of mild chopped green chilies
o 4 garlic cloves, minced
o 2 Tbsp. olive oil
o 6 cups fat-free chicken broth
o 2 Tbsp. ground cumin
o 2 tsp. dried oregano, crushed
o 1/4 tsp. cayenne pepper
o 1/4 tsp. ground cloves
o 3 cups shredded Monterey Jack cheese
o Sour cream
o Salsa
o Fresh cilantro

- Soak beans in cold water overnight.

- In large pot, heat 1 Tbsp. olive oil over medium heat and sauté onions until translucent. Stir in garlic, chilies, cumin, oregano, cayenne pepper, and cloves and cook an additional 2-3 minutes.

- Drain beans and add to pot with chicken stock. Bring to boil and reduce heat. Simmer about 2 hours until beans are tender, stirring occasionally.

- While beans are cooking, saute chicken breast in 1 Tbsp. olive oil. Let cool, then cube.

- After 2 hours, add chicken and 1 cup of cheese to chili and stir until cheese melts. Season with salt and pepper.

- Serve with extra Monterey Jack, sour cream, salsa, and cilantro as toppings.

SABTeacher · 01-31-2006, 06:34 PM

Last one from Kimberly's other thread:

Stuffed Bell Peppers in Crockpot - All Phases

4 large to medium green peppers, tops removed, cored and seeded
1lb ground turkey
2 eggs, slightly beaten
2 cloves of garlic
1/3 cup finely chopped parsley
1/2 tsp salt
1/2 tsp ground pepper
1 cup of your favorite No Sugar Added Pasta Sauce

1 Cut a small hole in bottom of each pepper
2. Combine turkey eggs garlic parmesan cheese parsley salt and pepper in a bowl. spoon mixture into peppers do not pack down
3. Stand peppers upright in the slow cooker stoneware. Spoon tomato sauce over each of the peppers.
4. Cover and cook on Low 4-5hrs or until peppers are tender and meat thermometer reads 170 degrees

4 Servings

cmou · 02-01-2006, 07:20 AM

Yummy. Yummy. Yummy.
Girls, you are the most inventive bunch of people. These recipes look so good i swear i can almost taste them.
Great work *g*

SABTeacher · 03-13-2006, 06:29 PM

Blackened Fish (yummy!)

This takes absolutely no time. Great for a night when you only have 10-15 mins to throw something together.

Ingredients:
4 tilapia filets (I like them because they are yummy and cheap, but you can use any fish)
2 tsp olive oil
2 tsp minced or finely chopped garlic (I use the jar kind)
some Chef Paul Prudhomme's Magic Seasoning Blends "Blackened Redfish Magic" flavor (you can find this in the spice aisle at the supermarket).

Directions:
-Spray pan with non stick spray and heat on medium-high
-Rinse fish and brush both sides with olive oil
-Rub garlic on both sides of fish
-Sprinkle both sides of fish with the "Blackened Redfish Magic." If you like spicy, use a lot.
-Cook fish on grill pan for about 4 minutes per side until cooked through and flaky. A thicker fish will take longer.

Serving Suggestion:
While the fish is cooking, stick one of those Uncle Ben's 90 second brown rice bags in the microwave. Prepare a quick salad or microwave some frozen veggies to go with it.

Enjoy!

dragnfy · 08-23-2006, 09:24 PM

Great thread... Marking my place...

Kristina921 · 08-23-2006, 09:34 PM

Thanks for the bump! I should of thought of that when I found the chili recipe!

kzig · 08-24-2006, 02:29 PM

Like Dragnfy, GREAT THREAD!!
I'm doing the Curves diet and it follows the same rules, pretty much as SBD. I'm marking my place, too, and I'll add recipes that I run across that are good!

Thanks ladies!

Kristina921 · 08-24-2006, 03:48 PM

This sounds really good, I think I will try this tonight

from http://www.lowcarbluxury.com/index.html

Skillet Chicken Dijon

Ingredients:
4 boneless chicken breasts with or w/o skin
3 Tablespoons olive oil (or any oil)
2 cloves garlic, minced
3 Tablespoons white wine
3 Tablespoons soy sauce
2 Tablespoons Dijon mustard

Heat oil in a skillet; then add the minced garlic and cook, stirring often for about 3 minutes. Add the chicken breasts and saute until browned. In a separate bowl, mix wine, soy sauce and mustard. Pour generously over the chicken. Cover and cook until done. Spoon the sauce over the chicken when serving, or pour extra sauce into small dipping dishes to serve.

Serves 4. Trace carbs.