Beef With Asparagus and Mushrooms

Prep time: 10 minutes | Cook time: 20 minutes | Serves: 4

Details:

Wood-scented rosemary, nutty garlic, and zesty lemon give an otherwise ordinary steak and vegetable dish a touch of sophistication.

Ingredients:

• 1 1/2 pounds London broil, 1" thick
• 4 garlic cloves, minced, divided
• 4 teaspoons crushed dried rosemary, divided
• 2 tablespoons extra-virgin olive oil, divided
• 1 small onion, sliced lengthwise
• 1 pound white mushrooms, sliced
• 2 teaspoons grated lemon zest
• Salt and freshly ground black pepper 

Directions:

1. Score both sides of steak in a diamond pattern by carefully making 1/8-inch-deep diagonal cuts with a sharp knife at 1" intervals. Rub half of the garlic and 2 teaspoons of the rosemary into both sides of meat and season with salt and pepper.
2. Heat 1 tablespoon of the oil in a large nonstick skillet over medium-high heat. Add steak and cook, turning once, about 4 minutes per side for medium-rare. Transfer to a plate and loosely cover with foil to keep warm.
3. Heat remaining oil in the same skillet. Add onion and cook, stirring often, for 2 minutes. Add remaining garlic and cook, stirring constantly, until fragrant, about 30 seconds. Add asparagus and mushrooms and cook, stirring often, until asparagus is crisp-tender and almost all the liquid has evaporated, about 5 minutes. Stir in lemon zest and remaining rosemary; season to taste with salt and pepper.
4. Cut steak into thin slices and serve with the vegetables 

Nutritional Information:

370 calories,17 g fat (4.5 g sat), 12 g carbohydate, 42 g protein, 3 g dietary fiber, 180 mg sodium 

 

Found on Southbeachdiet.com

Basil Chicken with Vegetables

This is a quick, easy, and tasty method. The suggested vegetables and meats are only a starting place, both in quantity and variety - you can really use almost any vegetable and meat combonation. Broocoli, cauliflower, and onions are good additions. You can also substitute pesto sauce for the basil and garlic if you wish.

 

Ingredients:

• 1 pound boneless chicken meat, cut into bitesized pieces
• 1 red Bell pepper, chopped
• 8 oz mushrooms, sliced
• 2 cups sliced zuchinni or other summer squash
• 8 oz fresh basil, chopped
• 3 cloves garlic, minced or pressed
• 3 Tablespoons olive oil
• Salt and pepper to taste

Preparation:

Heat oil in large skillet on high heat, and sprinkle salt and pepper on chicken. Cook chicken on one side. Add the vegetables and stir. When food is nearly cooked, push it to one side and add the garlic. After about 30 seconds, stir it all together and add the basil. Cook another 30-60 seconds and serve. Pesto (homemade or store-bought) can be substitued for the garlic and basil.

Nutritional Information: Makes three servings. Each serving has 6.5 grams effective carbohydrate plus 6 grams fiber, 40 grams protein, and 353 calories.

 

By Laura Dolson, About.com Guide Updated August 26, 2006

Vegetable Quiche Cups

Prep time: 15 mins
Cook time: 25 mins
Servings: 6

This crustless quiche recipe can be used as a base for any combination of veg and cheese. I don't always use a muffin tin. Sometimes I just put it in a glass baking dish.

1 package (10 ounce) frozen chopped spinach
3/4 cup shredded reduced-fat cheddar or jack cheese
3/4 cup egg substitute (or enough to make it look right)
1/4 cup finely diced green bell pepper
1/4 cup diced onion
hot sauce to taste

Heat the over to 350 F. Spray a 12-cup muffin pan with cooking spray. Place spinach in the microwave on high for 2 1/2 mins. Drain excess liquid. In a large bowl, combine spinach, cheese, egg, bell pepper, onion, and hot sauce. Mix well. Divide mixture evenly among muffin cups. Bake at 350 for 20 mins or until a tester comes out clean.

Nutrition:
77 cal, 3 g fat, 2 g sat fat, 9 g protein, 3 g carb, 2 g fiber, 160 mg sodium

From South Beach Supercharged P 201

Chunky Veg Hash

Makes 4 (generous 1/2 cup servings)
Prep time: 10 mins
Cook time: 15 mins

This hash is delicious over a poached egg or really any style of egg, and it can also be an omelet filling. Use an dried herb you prefer, or toss in a combo of chopped fresh herbs.

1 T olive oil
1 small onion, chopped
Pinch of dried thyme
Pinch of paprika
1/8 t salt
1 small red bell pepper, diced
4 large button mushrooms, roughly chopped
2 small zucchini, diced
1 small clove of garlic, minced

In a large skillet, heat oil over medium-high heat. Add onion, thyme and paprika, reduce heat to medium-low and cook, stirring occasionally, 7 mins, or until the onion is softened. Stir in salt, bell pepper, mushrooms, zucchini, and garlic. Cover and cook, stirring occasionally, 4 mins longer. Remover from the heat and serve with eggs or by itself.

Nutrition:
59 cal, 4 g fat, .5 g saturated fat, 2 g protein, 6g carb, 2 g fiber, 81 mg sodium.

I just put this up to remember the idea and cooking method. You could use an veg and herb combo.

From South Beach Diet Supercharged P199