Eat Healthy in a Hurry!

1/7 Craig Cutler
South Beach Recipes
When it comes to cooking, it seems as if you have to make a trade-off: Whip up easy grub that isn't kind to your waistline, or spend the entire night preparing delicious, nutritious fare. Well, not anymore. The new South Beach Diet Super Quick Cookbook is stocked with recipes that are speedy and slimming additions to your nutrition plan. Feast your eyes on six of our favorites.

2/7 Craig Cutler
Individual Pizzas with Gruyere, Caramelized Onions, and Apples
Hands-on Time: 10 Minutes
Total Time: 30 Minutes

4 tsp extra-virgin olive oil
2 medium onions, halved and thinly sliced
2 medium red apples, halved, cored, and thinly sliced
2 cans (15 oz each) white beans, drained and rinsed
2 Tbsp fresh lemon juice
1/2 tsp salt
1/4 tsp dried rosemary, crumbled
4 whole-wheat tortillas (8-inch)
2 cups shredded reduced-fat Gruyere cheese (8 oz)
1/4 cup chopped pecans

1. Heat oven to 450°F.

2. In a large skillet, warm 2 teaspoons oil over medium heat. Add onions and toss to coat. Add 3/4 cup water, bring to a boil, and cook 5 minutes longer.

3. Add apple slices and cook until apples are crisp-tender, onions are golden, and liquid has evaporated, 7 to 10 minutes.

4. Meanwhile, in a medium bowl, mash beans with remaining 2 teaspoons oil, lemon juice, salt, rosemary, and 3 tablespoons water.

5. Place tortillas on 2 large baking sheets. Spread beans evenly over tortillas. Top with the onion-apple mixture, cheese, and pecans.

6. Bake about 5 minutes, until pizzas are piping hot and cheese has melted. Serve hot.

Makes 4 pizzas.
Per pizza: 648 cal, 24 g fat (7 g sat), 78 g carbs, 844 mg sodium, 14 g fiber, 36 g protein

3/7 Craig Cutler
Almond and Chickpea Burgers with Chipotle Mayo
Hands-on time: 15 minutes
Total time: 25 minutes

2 garlic cloves, unpeeled
1/2 cup slivered almonds (2 oz)
1 can (19 oz) chickpeas, drained and rinsed
1/4 cup chopped fresh parsley
1 tsp ground cumin
1/2 tsp ground coriander Pinch salt
1 large egg
4 tsp extra-virgin olive oil
2 Tbsp mayonnaise
1/2 tsp minced chipotle pepper in adobo, or to taste
2 cups shredded romaine lettuce
1 beefsteak tomato, coarsely chopped
4 whole-wheat pitas (6-inch)

1. In a small pan of boiling water, cook garlic for 3 minutes to soften. When cool enough to handle, peel, transfer to a large bowl, and mash with a fork.

2. Meanwhile, in a skillet, toast almonds for 3 to 5 minutes, until lightly browned and fragrant. Transfer to a food processor or blender. Pulse on and off to grind almonds into a fine meal (be careful not to turn them into a paste).

3. Add chickpeas to garlic; mash with a potato masher or fork until no whole chickpeas remain. Add almond meal, parsley, cumin, coriander, and salt to taste. Stir to blend.

4. Add egg and mix well. Shape the mixture into 4 patties. In a large nonstick skillet, heat oil over medium heat. Add the patties and cook until browned and crisp on the outside and heated through, about 5 minutes per side.

5. Meanwhile, in a small bowl, blend mayonnaise and chipotle pepper. Spread each burger with 11/2 teaspoons chipotle mayonnaise.

6. Divide half the lettuce and tomato evenly among bottom halves of pitas, add a burger, then top each with remaining lettuce and tomato.

Makes 4 servings.
Per serving: 386 cal, 21 g fat (2 g sat), 44 g carbs, 465 mg sodium, 16 g fiber, 17 g protein

4/7 Craig Cutler
Seven Vegetable Salad
Hands-on Time: 20 minutes
Total Time: 20 minutes

4 medium asparagus spears
1 large carrot, halved lengthwise
1 small zucchini, quartered lengthwise
4 Belgian endive leaves
1/2 medium red bell pepper
10 sugar snap peas, strings removed, or green beans
2 Tbsp extra-virgin olive oil
1 Tbsp fresh lemon juice
1 Tbsp white-wine vinegar Salt and freshly ground black pepper
1 1/2 cups canned cannellini beans, drained and rinsed
3 Tbsp reduced-fat goat cheese
1/2 cup pea shoots or alfalfa sprouts

1. Shred asparagus, carrot, and zucchini in a food processor. With a sharp knife, thinly slice endive, bell pepper, and snap peas.

2. In a large serving bowl, whisk together oil, lemon juice, vinegar, and salt and pepper to taste. Add all the vegetables and cannellini beans, and toss until thoroughly coated. Season to taste with additional salt and pepper.

3. Mound the salad onto 4 plates, dot evenly with goat cheese, and sprinkle with pea shoots.

Makes 4 servings.
Per serving: 190 cal, 10 g fat (2 g sat), 20 g carbs, 160 mg sodium, 6 g fiber, 8 g protein

5/7 Craig Cutler
Sirloin Steaks with Shallot-Mustard Sauce
Hands-on Time: 5 Minutes
Total Time: 10 Minutes

4 boneless sirloin steaks (4 to 5 oz each)
1 tsp salt
1/2 tsp freshly ground black pepper
4 tsp extra-virgin olive oil
1 Tbsp Dijon mustard
2 Tbsp fresh lemon juice
1 large shallot, finely chopped

1. Heat a grill pan over medium heat, or heat the broiler with the rack 4 inches from the heat source. Season steaks on both sides with salt and pepper.

2. Brush steaks with 1 teaspoon oil. Grill steaks or broil on a broiler pan for 3 to 4 minutes per side for medium-rare.

3. Meanwhile, in a small bowl, whisk together the remaining 3 teaspoons oil, mustard, lemon juice, and shallot.

4. Place steaks on plates and drizzle evenly with sauce.

Makes 4 servings.
Per serving: 207 cal, 10 g fat (3 g sat), 3 g carbs, 446 mg sodium, 0 g fiber, 25 g protein

6/7 Craig Cutler
Asparagus Bisque
Hands-on Time: 10 Minutes
Total Time: 25 Minutes

1/4 cup sliced almonds
1/4 cup nonfat dry milk
2 Tbsp chickpea flour
3 cups 1% milk
1 tsp dried tarragon
1/4 tsp salt Pinch cayenne
2 packages (10 oz each) frozen cut-up asparagus
2 wedges (3/4 oz each) light spreadable cheese

1. Heat oven to 350°F. Spread almonds on a baking sheet and toast in the oven for 5 minutes, or until golden. Set aside.

2. In a large saucepan, whisk together dry milk and chickpea flour. Gradually whisk in milk until smooth. Cook over medium heat, whisking constantly, until the mixture is the consistency of heavy cream, about 5 minutes.

3. Whisk in tarragon, salt, and cayenne. Add asparagus and cook until tender, about 5 minutes. Transfer the soup, in batches, to a blender (or use an immersion blender) and puree until smooth.

4. Return to the pan and bring to a simmer over low heat. Add cheese and stir until melted. Ladle the soup into bowls and sprinkle evenly with almonds.

Makes 4 servings.
Per serving: 189 cal, 6 g fat (2 g sat), 20 g carbs, 559 mg sodium, 3 g fiber, 14 g protein

7/7 Craig Cutler
Chicken, Mango, and Sugar Snap Pea Salad
Hands-on time: 10 minutes
Total time: 25 minutes

3 boneless, skinless chicken breasts (6 oz each)
2 Tbsp fresh lime juice
1 Tbsp extra-virgin olive oil
1 Tbsp reduced-sodium soy sauce
1 Tbsp minced, peeled fresh ginger
6 oz sugar snap peas, strings removed
Salt and freshly ground black pepper
1 medium ripe mango, peeled, pitted, and diced
1/2 medium cucumber, peeled, halved lengthwise, seeded, and diced
1/4 cup chopped fresh mint leaves
3 oz baby arugula leaves (about 4 handfuls)

1. In a large skillet, cover chicken in lightly salted water. Bring to a boil over high heat. Reduce heat and simmer until cooked through but still juicy, about 12 minutes. Transfer to a cutting board and let cool slightly.

2. While chicken is cooking, whisk together lime juice, oil, soy sauce, and ginger in a small bowl. Bring a second saucepan of salted water to a boil. Add snap peas and cook for 30 seconds. Drain in a colander and rinse under cold running water. Drain again.

3. Dice chicken and place in a bowl. Add 2 1/2 tablespoons of dressing and toss. Season with salt and pepper to taste.

4. In a large bowl, toss snap peas, mango, cucumber, mint, and arugula with remaining dressing. Serve salad topped with diced chicken.

Makes 4 servings.
Per serving: 239 cal, 5 g fat (1 g sat), 15 g carbs, 247 mg sodium, 3 g fiber, 32 g protein

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