5 South Beach Diet Phase 2 Recipes

The South Beach Diet Phase 2 begins to reintroduce healthy carbohydrates into your diet. The focus of Phase 2 should be building a diet that you can maintain for the future and finding recipes that offer a good balance of healthy carbohydrates and proteins.

  1. Chicken Provolone Melt. The foods that are reintroduced should be low-fat dairy and whole grain, healthy carbohydrates. For this indulgent sandwich, begin by setting the oven to broil. Season two boneless, skinless chicken breasts with salt and pepper.  Heat one tablespoon of extra-virgin olive oil in a large pan over medium heat.  Cook chicken for five minutes on each side or until cooked through. Arrange two slices of whole grain bread on a baking sheet and drizzle with one tablespoon olive oil. Spread one clove of minced garlic on the bread and place under the broiler for one minute or until toasted.  Top with chicken, one roasted, jarred pepper, quartered, and two slices of reduced-fat provolone cheese and return to the broiler for another minute or until the cheese has melted.

  2. Tuna Garbanzo Bean Salad. This easy, protein-rich salad reincorporates a low-fat cheese that is allowed during South Beach Phase 2. Combine one can of drained tuna (six ounces) with one can drained garbanzo beans (15 ounces) in a medium bowl. Chop up one tomato and half of an onion and add to the bowl. To make the dressing, combine one tablespoon olive oil, two tablespoons red wine vinegar, two teaspoons lemon juice, one garlic clove minced, and one-half teaspoon Dijon mustard.  Add dressing to the bowl and mix.  You can top the salad with some crumbled low-fat feta cheese.

  3. Spicy Quinoa and Black Beans. Quinoa is a healthy carbohydrate that can introduced during Phase 2 of the South Beach diet. For this hearty dinner, begin by heating one tablespoon olive oil in a medium pan over medium heat.  Saute one chopped onion and three cloves of chopped garlic.  Mix three-quarters of a cup uncooked quinoa into the saucepan and cover with one and a half cups of vegetable broth. Season with one teaspoon ground cumin, one-half teaspoon cayenne pepper, and salt and pepper to taste. Bring to a boil, cover, reduce heat, and simmer for 20 minutes. Mix in two 15-ounce cans of black beans, rinsed and drained, and stir until heated.  Top with one-fourth cup chopped fresh cilantro, if desired.

  4. Yogurt Parfait. Low-fat yogurt and most fruits can be reintroduced during Phase 2.  Layer eight ounces of low-fat vanilla yogurt with one cup of your favorite granola and mixed fruit.  Blackberries and sliced strawberries are good choices. This makes a great breakfast or dessert option for the South Beach diet.

  5. Baked Salmon. A great South Beach Phase 2 dinner that can be served with steamed vegetables and a small serving of brown rice. First, preheat the oven to 400 degrees. To make the sauce, combine one cup fat-free sour cream, two teaspoons dried dill, tree tablespoons chopped scallions, two tablespoons lemon juice, and two teaspoons Dijon mustard.  Grease a baking sheet with fat-free cooking spray and place a one and a half pound salmon filet skin-side down on the sheet. Top with three cloves of minced garlic and one-half teaspoon black pepper, then spread the sauce over the salmon.  Bake for 20 minutes or until cooked through.

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