South Beach Diet Recipes

Grilled Sesame Salmon Ingredients: 2 medium cucumbers, peeled, halved lengthwise, seeded, and thinly sliced 1 tablespoon salt, plus additional to taste 4 tablespoons rice vinegar, divided 2 tablespoons fresh lime juice, divided 2 tablespoons reduced-sodium soy sauce 2 tablespoons tahini or smooth, natural peanut butter 1 tablespoon plus 1 teaspoon toasted sesame oil, divided 1 clove garlic, chopped 1 teaspoon chopped fresh ginger 4 salmon fillets (about 5 ounces each) 1/2 small red onion, very thinly sliced 6 cups baby arugula or salad greens Directions: Place cucumbers in strainer set in sink; toss with 1 tablespoon salt. Press kitchen towel on cucumbers; drain at least 1 hour or up to 3. To make sauce, combine 2 tablespoons vinegar, 1 tablespoon lime juice, soy sauce, tahini, 1 tablespoon oil, garlic, ginger, and 1 tablespoon water in blender; puree until combined. Preheat grill to medium-high. Season both sides of salmon with salt. Place skin side down on grill; cook 3 minutes, or until skin shrinks and separates from flesh. Flip; cook 4 minutes, until done. Toss cucumbers with remaining 2 tablespoons vinegar, 1 tablespoon lime juice, 1 teaspoon oil, and sliced onions. Refrigerate until serving. Divide arugula equally among four plates. Top each serving with salmon, then cucumbers. Drizzle sauce over servings. Steak Ingredients: 1 clove garlic, crushed 1 1/2 teaspoons crushed black or mixed peppercorns 4 beef tenderloin steaks (4 ounces each), trimmed of all visible fat Olive oil cooking spray 1/4 onion, chopped 2/3 cup green bell pepper strips 2/3 cup red bell pepper strips 2/3 cup yellow bell pepper strips 1 clove garlic, minced 1/2 teaspoon beef-flavored bouillon granules 1/2 teaspoon ground paprika 1/3 cup water 1/3 cup fat-free evaporated milk Directions: In a small bowl, combine the crushed garlic and 1 teaspoon of the peppercorns. Press a small amount of the mixture onto each side of the steaks. Heat a large nonstick skillet coated with olive oil cooking spray over medium heat. Arrange the steaks in the skillet so that they do not overlap. Cook the steaks, turning frequently, for about 10 minutes, or until a thermometer inserted in the center of a steak registers 160°F for medium. Remove the steaks to a serving platter and keep warm. Clean the skillet, coat with cooking spray, and place over medium heat. Add the onion, bell peppers, and minced garlic and cook, stirring occasionally, for 5 minutes. Spoon the mixture over the steaks. In a small bowl, combine the bouillon granules, paprika, water, milk, and the remaining 1/2 teaspoon peppercorns. Pour into the skillet and cook, stirring often, over medium heat until the mixture is reduced to 1/2 cup. Spoon the sauce over each steak and serve immediately. Beef With Asparagus and Mushrooms 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: 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. 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. 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. Cut steak into thin slices and serve with the vegetables Provolone Chicken Melts Ingredients: 4 (6-ounce) boneless, skinless chicken breasts 4 teaspoons extra-virgin olive oil, divided 4 slices multigrain bread 1 large garlic clove, cut in half 1 whole roasted bell pepper (from a jar), cut into 4 pieces 4 (3/4-ounce) slices reduced-fat provolone or Monterey Jack cheese Salt and freshly ground black pepper Directions: Heat oven to broil. Lightly pound each chicken breast to an even thickness and season with salt and pepper. Heat 2 teaspoons of the oil in a large nonstick skillet over medium heat. Sauté chicken until cooked through, about 5 minutes per side. Transfer to a plate. Lay bread slices on a baking sheet, drizzle with remaining oil, and rub with the cut sides of the garlic clove; discard garlic. Place under the broiler until toasted, about 1 minute. Top each bread slice with 1 pepper piece, 1 chicken breast, and 1 cheese slice. Broil until cheese has melted, about 2 minutes. Serve hot. Warm Beef Salad Ingredients: 1 1/2 pounds flank steak, 1" thick 2 tablespoons fresh lemon juice 2 teaspoons grated lemon zest 1/2 teaspoon Dijon mustard 2 tablespoons extra-virgin olive oil 5 ounces mesclun greens (6 cups) 4 plum tomatoes, cut into wedges 1 small red onion, thinly sliced and separated into rings 2 ounces reduced-fat feta cheese, crumbled (1/2 cup) Directions: Heat grill to high. Grill steak 4 minutes per side for medium-rare. Let rest 5 minutes; slice thin. Place lemon juice, lemon zest, mustard, and oil in a jar with a lid. Close tightly and shake vigorously to combine. Place greens in a large mixing bowl, add 2 tablespoons of the dressing, and toss to coat. Divide greens among 4 serving plates, top with steak, tomato wedges, onion, and feta, and serve. I do not own the recipes. For more, visit southbeachdiet.com