Red Bean Mash South Beach Diet Phase 1 Recipes

RED BEAN MASH (SOUTH BEACH DIET PHASE 1)

Steps:

• Mash recipe :.
• In medium saucepan, heat oil over medium heat. Add onion and garlic; cook, stirring, until fragant, about 7 minutes. Add beans, broth, and salt; bring to a simmer and cook for 5 minutes. Remove from pan and stir in cilantro and mash with a potato masher to a coarse puree. Add pepper to taste. Serve warm.
• ---------.
• Cake recipe:.
• Form Bean mixture into 4 patties. In a large skillet, heat 2 T oil over medium heat. Add patties and cook until heated through, about 3 minutes per side.

BLACK BEAN SOUP (SOUTH BEACH DIET PHASE 1)

Steps:

• In a medium saucepan, heat olive oil over medium heat.
• Add scallions, celery, garlic, cumin, cayenne, salt, and pepper, Cook, stirring occasinally until vegetables soften.
• Add cans of black beans, diced tomatoes, and chicken broth. Bring to a simmer and cook for 10 minutes.
• Transfer 2 cups of soup to a blender and process until smooth. Return soup to pan and stir to combine.
• Return to a simmer and cook for 10 minutes longer. season with lime juice, and adjust seasonings.
• Serve with hot pepper sauce and sliced scallions on the side (not in ingredients).

CHUNKY VEGETABLE HASH (SOUTH BEACH DIET PHASE 1)

Steps:

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

MEXICAN JUMPING BEANS (SOUTH BEACH DIET-PHASE 1 FRIENDLY)

Steps:

• In a medium saucepan, sautee the pepper, onion and garlic in olive oil until crisp-tender.
• Add beans, water and seasoning; simmer on low to medium heat until thickened (about 10 minutes).
• Top with cheese upon serving.