- Depending on which phase of the South Beach Diet you are currently on will affect what foods you can eat. Each of these dishes has the appropriate phase after the description.
Lemon Dill Chicken – phase 1
2 tablespoons olive oil
2 tablespoons lemon juice
2 pressed cloves garlic
Ѕ teaspoon dill weed
Ѕ teaspoon salt
2 chicken breasts, boneless and skinless, halved
- Pre-heat oven to 450 F
- Mix the oil, lemon juice, dill weed, salt and garlic in a bowl
- Place the chicken pieces on the rack of a broiler pan
- Brush lemon mixture over the chicken pieces.
- Place in the oven, about 4 inches from the heat and cook for 8 minutes
- Turn and cook for another 8 minutes until chicken is golden brown.
Chicken breasts with tarragon cream sauce – phase 1
4 chicken breasts, boneless, skinless and halved
1 tablespoon butter
1 tablespoon olive oil
Ѕ cup cream, light or fat free
1 tablespoon Dijon mustard
2 teaspoons freshly chopped tarragon, or ѕ teaspoon dried
Salt and pepper
- Sprinkle salt and pepper over the chicken
- Melt butter in a frying pan over a medium heat, brown both sides of the chicken breasts.
- Reduce the heat, cover and cook for 15 minutes until chicken is just done then remove and cover with foil.
- Add cream to the pan, de-glazing the bottom. Add mustard and tarragon and cook over medium heat always stirring for 5 minutes.
- Season to taste and pour the sauce over the chicken.
![The South Beach Diet]()
The South Beach Diet
The South Beach diet was developed by a Florida cardiologist as a weight loss program which was suitable for his patients. The aim of the diet is to lose weight, without entering a state of ketosis, whilst strengthening the dieter's heart at the same time.
The first two weeks of the diet are about re-training your eating habits in an attempt to minimize craving for so called “bad carbohydrates” such as grains or fruit. Other foods that are prohibited during the first two weeks are bread, rice, potatoes, baked goods as well as candy, ice cream and absolutely no beer or alcohol. After the initial two week period grains and fruit are gradually reintroduced into the diet, however the focus is rather on foods that have a low glycemic index such as chick peas and all-bran cereal. According to the theory, when the dieter has achieved their target weight they should be eating three servings each of whole grains and fruit every day. Also re-introduced to the diet is wine.
Once at your optimum weight, continuing with the eating habits that you have learnt from the South Beach diet, will help you to keep the weight off and enjoy a lifestyle which is kinder to your heart as well as making you look great.
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The South Beach diet is a weight loss program that requires self-control and the will to lead a healthier lifestyle. The first 14 days are the most difficult period as you are required to cut out many of the staple foods of modern living. The rest of the plan is more about reaching your target weight and then living within the plan in order to keep the weight off. The South Beach diet is more than just a diet or weight loss program it is a re-training of your eating habits thus leading to a healthier lifestyle which is beneficial for your heart.
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- This couple had tried dieting many times before, and like so many before them all they got for their efforts was a constant yo-yoing of their weight. When they turned to the South Beach Diet they found that they had more energy and were never hungry. Today they can enjoy quality time with their kids and are providing a healthy lifestyle model for them to follow.
- Despite having been a vegetarian for over five years, this woman couldn't button up her pants. When she tried the South Beach diet, which appealed because of the presence of white meats, she lost more than 18lb in 16 weeks, and today she can tuck her shirts into her pants once again.
- Having tried several other diet plans, and still feeling her pants tight around her thighs, this lady decided to try the South Beach diet and lost 8 pounds in just two weeks.