Spicy Dill Mayo Salmon South Beach Diet Friendly Recipes

SPICY DILL MAYO SALMON (SOUTH BEACH DIET FRIENDLY)

Steps:

• Preheat oven to 375°F.
• Stir together mayonnaise and mustard.
• Add spices (withhold dill and sprinkle on top later for a more professional presentation).
• Arrange salmon on a baking sheet or pan.
• Coat with sauce (add dill here if you've withheld it).
• Bake for 30-40 minutes (salmon flakes when done).
• Optional: When serving, spoon remaining sauce back over fish for a saucier version.

SOUTH BEACH DIET SPICY NUT MIX

Steps:

• Preheat oven to 225°F In a small bowl, add first 6 ingredients and blend. In a large bowl, whisk egg whites until foamy. Whisk in spice mixture. Add nuts and sugar substitute; toss to coat.
• Evenly divide nut mixture between two nonstick baking sheets, preferably with sides. (If sheets are not nonstick, line them with parchment paper.) Spread nuts to evenly cover sheets. Bake 1 hour 5 minutes, until nuts are dry and toasted. Stir every 20 minutes. Cool on baking sheet.

GRILLED SALMON WITH ROSEMARY (SOUTH BEACH PHASE I)

Steps:

• Cut the fish into 4 equal-size portions. Combine the olive oil, lemon juice, salt, pepper, garlic, and rosemary in a bowl. Brush the mixture onto the fish.
• To grill, arrange the fish on a grill rack or use a grill basket sprayed with olive oil cooking spray. Grill over medium-hot coals until the fish flakes easily (allow 4-6 minutes per 1/2" of thickness). If the fish is more than 1" thick, gently turn it halfway through grilling.
• To broil, spray the rack of a broiler pan with olive oil cooking spray and arrange the fish on it. Broil 4" from the heat for 4-6 minutes per 1/2" thickness. If the fish is more than 1" thick, gently turn it through broiling.
• To serve, top the fish with capers, if using, and garnish with rosemary sprigs, if desired.

SOUTH BEACH FRIENDLY SALMON PATTIES

Steps:

• In a large bowl, crumble the canned salmon and if you prefer remove the skin and bones.
• Add the vegetables and mix well.
• Add the spices to the mixture and mix again.
• Heat olive oil in a skillet over a med high heat.
• Finally, add egg to mixture and mix well until the whole mixture is moist and sticks together when pressed.
• form the mixture into 3" patties about 1/2" thick.
• Place patties in heated skillet and cook until a brown crust forms, then flip and cook until the other side is brown (3-5 minutes per side).
• Makes 5 - 6 patties.

SAVORY SOUTHWESTERN SOUP-SOUTH BEACH FRIENDLY!

Steps:

• Chop the chicken breasts into 1/2 in cubes and sprinkle with the dry spices and mix well to coat.
• In a large, heavy bottomed soup pot, brown the coated chicken in hot oil 3-5 minutes, stirring often. Add the onion and garlic and mix well. Cook an additional 3-5 minutes until chicken is cooked through.
• Add the can of tomatoes and stir. Then add the jar of salsa and stir again. When this mixture begins to boil add the containers of chicken broth. Stir and bring to a boil.
• Add the beans, frozen corn and green beans. Note: may need to break the beans so they are bite sized (about 1/2 inch each).
• Bring to a boil again and reduce heat to simmer. Cook an additional 10-15 minutes until the beans and corn are tender.
• If rice is desired, cook separately according to package directions and add 1/4 cup to each bowl when serving.
• Garnish with chopped cilantro.
• Note: Omit corn and rice if you're on the South Beach Diet and increase beans to 2 cans. Also consider adding jicama for fiber and a lovely crunchy texture.

SUGAR FREE PEANUT BUTTER DELIGHT (SOUTH BEACH DIET FRIENDLY)

Steps:

• Blend.
• Chill.
• Serve.