Now that winter has got us in its grip, you’re likely in the mood for some cold-weather stand-bys. Many of these delicious and nutritious recipes are made with a variety of fiber-rich vegetables, which are important in your diet at any time of year. Some use whole-wheat pasta or noodles instead of white; others include reduced-fat cheese instead of full-fat for improved nutrition. Not only are these comforting South Beach Diet-friendly seasonal favorites savory and satisfying, we’re certain that they will be a big hit with your whole family.
Chicken Noodle Soup
Whether you’re fighting a cold or in the mood for a warm cup of soup, nothing
hits the spot like a bowl of chicken noodle soup. Some canned soups are loaded
with sodium and heavy ingredients like cream, white rice, and white potato
purée. But our tasty South Beach Diet version uses healthier swaps, such as
reduced-sodium chicken broth, skinless chicken breast, whole-wheat egg noodles,
and minced fresh garlic. Try our Homemade
Chicken Noodle Soup (Phase 2) or, for an Asian-inspired take,
check out this Japanese
Turkey-Soba Soup (Phase 2), which uses soba noodles and
lower-sodium deli turkey breast. No need to wait until you’re under the weather
to enjoy either of these tasty soups, but if you’re on Phase 1, make the soup
without the noodles for those two weeks.
Chili
If you’re looking for a heartier dish than soup, chili is an excellent choice.
Ground lean beef or ground chicken or turkey breast are your best options for a
meat- or poultry-based chili. And if you want to go vegetarian, black beans,
black soybeans, and red kidney beans make a rich and vibrant meatless chili. You
can add peppers, crushed tomatoes, adobo or chipotle seasonings, and ground
cumin or chili powder for a boost of flavor. Feel free to also sprinkle some
reduced-fat Cheddar cheese on top of the dish. Prepare this delicious Pork
and Poblano Chili (Phase 1) or our White
Chipotle Chicken Chili (Phase 1) for a satisfying weeknight meal.
Casseroles
Casseroles are great time-savers for busy cooks, since they typically lend
themselves to advance preparation and reheating later. Here are three healthy
alternatives to the typical high-fat casseroles made with cream soups, fatty
meats, and cheeses. Check out our Acorn
Squash and Two-Bean Gratin (Phase 2), which uses a reduced-fat
preshredded Mexican blend of cheeses along with two kinds of beans for healthy
protein and fiber. Or try our Spicy
South Beach Diet Macaroni and Cheese (Phase 2), which calls for
whole-wheat pasta and reduced-fat Cheddar, or our Orange
Ginger Sweet Potato Casserole (Phase 2), a nutrient-rich side
dish the whole family will enjoy.
