Healthy Family-Friendly Meal Makeovers

How often does your family ask you: “What’s for dinner?” While following the South Beach Diet, you can continue to serve many traditional family favorites by simply giving them a healthy makeover. Instead of being a short-order cook in the kitchen, follow these guidelines to help you prepare nutritious, delicious dinners everyone will enjoy.

Family Favorite: Macaroni and Cheese
South Beach Diet–style:
Almost everyone appreciates a comforting bowl of macaroni and cheese. To make a healthy Phase 2 version, use whole-wheat macaroni instead of the traditional white-flour macaroni. Avoid packaged cheese sauces; you can create your own using reduced-fat Cheddar cheese, whole-wheat flour, and a trans-fat-free vegetable-oil spread. To add color and fiber to the dish, include chopped veggies, such as broccoli or asparagus and red bell peppers.

Family Favorite: Meatloaf and Mashed Potatoes
South Beach Diet–style:
With a few substitutions, this homey favorite can be turned into a healthier dish. Choose lean ground beef, turkey, or chicken breast and add fresh and/or dried herbs like parsley, chives, and basil. You can also add shredded reduced-fat Cheddar cheese and minced garlic for heightened flavor and a little ground flaxseed for fiber. On Phase 1, serve the meatloaf with a selection of sautéed veggies, like onions, bell peppers, and zucchini, along with a cauliflower mash instead of white mashed potatoes. On Phase 2, you can add whole-wheat bread crumbs to the meat mixture before baking, and serve the meatloaf with mashed sweet potatoes.

Family Favorite: Burger and Fries South Beach Diet–style: Give this favorite combo a healthy makeover by using lean ground sirloin, turkey, or chicken breast for the burger. Stuff or top the burger with reduced-fat cheese. Skip the bun if you’re on Phase 1 and serve the burger on a Bibb lettuce leaf along with celery or jícama sticks instead of fries. On Phase 2, enjoy the burger on half a whole-wheat bun, whole-wheat pita, or whole-wheat English muffin. For a classic Phase 2accompaniment, bake some sweet-potato fries in the oven with a sprinkling of paprika or cayenne for a spicy kick.

Family Favorite: Cheese Pizza
South Beach Diet–style:
Hands down, pizza is an all-around family favorite. Instead of heading to your local pizzeria, though, prepare pizza at home using healthier ingredients. When on Phase 2, choose a premade whole-wheat-flour crust, a whole-wheat tortilla, or a whole-wheat pita instead of a traditional white-flour crust. Top with no-sugar-added tomato sauce, shredded reduced-fat cheese, freshly chopped veggies like red bell peppers, zucchini, and mushrooms, and reduced-fat turkey sausage, if desired. If you’re on Phase 1, use a portobello mushroom cap as your “crust” with smaller amounts of these toppings.

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