South Beach Eggsadilla

Phase: 2 or 3    Meal: Breakfast

Prep Time: 5 mins
Makes: 2 servings

1 teaspoon extra-virgin olive oil
3 large eggs, lightly beaten
2 ounces reduced-fat pepper Jack cheese, sliced
Salt and freshly ground black pepper
1 (8-inch) South Beach DietŪ Whole Wheat Wrap

Heat oil in a large nonstick skillet over medium-high heat. Add eggs, reduce heat to medium, and scramble until cooked but still moist, about 2 minutes. Remove to a plate and season with salt and pepper.

Carefully wipe the pan with a paper towel. Replace on heat. Add wrap and cook on both sides until warmed through, about 1 minute.

Leaving wrap in the pan, top half of it with cheese and then with eggs; fold the other half over to form a quesadilla. Cook on both sides until heated through, 1 minute more. Transfer to a cutting board, cut in half, and serve.

Reprinted from The South Beach Diet Quick & Easy Cookbook by Arthur Agatston, M.D. with permission from Rodale Inc.

Black Bean & Goat Cheese Tostadas

Phase: 2 or 3    Meal: Lunch/Dinner

Prep Time: 10 mins
Makes: 4 servings

2 teaspoon extra-virgin olive oil
1 large garlic clove, minced
1 (15-ounce) can black soybeans, rinsed and drained
4 ounces reduced-fat goat cheese, crumbled (3/4 cup)
1/2 (1-pound) head romaine lettuce, chopped (4 cups)
2 medium tomato, diced
3 scallions, thinly sliced
1 lime, quartered
Salt and freshly ground black pepper
4 (8-inch) South Beach DietŪ Whole Wheat Wraps

Heat oven to 400°F.

Lightly spray wraps with cooking spray and place, slightly overlapping, on a baking sheet. Bake until lightly puffed and browned, about 10 minutes. Set aside to cool.

While wraps are toasting, heat oil in a medium saucepan over medium heat. Add garlic and cook until softened, about 1 minute. Stir in beans and heat until warmed through. Season with salt and pepper and remove from heat.

With wraps still on the baking sheet, top with beans and cheese; bake until cheese is melted, about 5 minutes. Remove from the oven and top with lettuce, tomatoes, and scallions. Squeeze lime over top and serve hot.

Reprinted from The South Beach Diet Quick & Easy Cookbook by Arthur Agatston, M.D. with permission from Rodale Inc.

Chicken Quesadillas

Phase: 2 or 3    Meal: Lunch/Dinner

Prep Time: 5 mins
Makes: 4 servings

1 cup shredded reduced-fat cheddar or Jack cheese
2 (6-ounce) boneless, skinless chicken breast, cooked and cut into 1/2-inch slices
1 avocado, pitted, peeled, and thinly sliced
2 scallion, thinly sliced
1/2 cup refrigerated fresh salsa
Salt and freshly ground black pepper
4 (8-inch) South Beach DietŪ Multi-Grain Wraps

Heat oven to 200°F.

Heat 1 wrap in a large nonstick skillet (wider than the wrap) over medium heat until warm, about 1 minute. Sprinkle with one-half each of the cheese, chicken, avocado, and scallions and a pinch of salt and pepper.

Cover and cook until the cheese is melted, about 2 minutes. Transfer to a cutting board, fold the wrap in half, and place on a baking sheet in the oven to keep warm. Repeat to use remaining ingredients. Cut each quesadilla into 3 triangles and serve with salsa.

Reprinted from The South Beach Diet Quick & Easy Cookbook by Arthur Agatston, M.D. with permission from Rodale Inc.

Roast Beef Wrap

Phase: 2 or 3    Meal: Lunch/Dinner

Prep Time: 5 mins
Makes: 4 servings

1/4 cup reduced-fat cream cheese
1/2 red onion, sliced
4 spinach leaves, washed
8 ounces sliced roast beef
4 (8-inch) South Beach DietŪ Multi-Grain Wraps

For each wrap, spread a small amount of the cream cheese over the surface of a wrap. Layer the onion, spinach, and roast beef on top. Fold opposite sides of the wrap toward the center about 1 1/2" and roll up from the bottom.

Reprinted from The South Beach book by Arthur Agatston, M.D. with permission from Rodale Inc.

Veggie Burrito

Phase: 2 or 3    Meal: Lunch/Dinner

Prep Time: 5 mins
Makes: 4 servings

1 tablepoon extra-virgin olive oil
1 small onion, chopped
1 large green bell pepper, cut into strips
1 cup water
1 (15-ounce) can kidney beans, rinsed and drained
1/2 head iceberg lettuce, shredded (4 cups)
1 cup refrigerated fresh salsa
2 ounces shredded reduced-fat cheddar cheese (1/2 cup)
Salt and freshly ground black pepper
4 South Beach DietŪ Multi Grain Wraps with Garlic, Rosemary, and Herbs

Heat oil in a medium saucepan over medium heat. Add onion and bell pepper; cook until softenend, about 5 minutes.

Warm wraps in the oven or a microwave according to package directions. Cover with foil to keep warm.

Add beans and their liquid to the vegetables and cook until heated through, about 2 minutes. Season mixture to taste with salt and pepper.

Lay wrap on a flat surface, fill evenly with vegetable mixture, and top with letttuce, salsa, and cheese. Fold in the sides of each wrap and roll up to form a burrito. Serve seam side down.

Reprinted from The South Beach Diet Quick & Easy Cookbook by Arthur Agatston, M.D. with permission from Rodale Inc.

Pork Fajitas

Phase: 2 or 3    Meal: Lunch/Dinner

Prep Time: 10 mins
Makes: 4 servings

1 tablespoon plus 2 teaspoons fresh lime juice, divided
1 tablespoon plus 1 1/2 teaspoons extra-virgin olive oil, divided
1 garlic clove, minced
1 teaspoon chili powder
1 1/2 pounds pork cutlets, about 1/2 inch thick
1 large red bell pepper, cut into thin strips
1 small onion, thinly sliced
Salt and freshly ground black pepper
4 (8-inch) South Beach DietŪ Whole Wheat Wraps

Heat oven or toaster oven to 200°F. Roll wraps in foil and place in oven to warm. Whisk together 1 tablespoon of the lime juice, 1 tablespoon of the oil, garlic, and chili powder in a large mixing bowl. Add pork and stir to coat. Cover with plastic wrap and marinate at room temperature for 15 minutes.

While pork is marinating, heat remaining oil in a medium nonstick skillet over medium-high heat. Add bell pepper and onion. Cook, stirring occasionally, until vegetables are softened and lightly browned, 10 to 12 minutes. Add remaining lime juice, stir, and remove from heat; season with salt and pepper. Transfer to a plate and cover loosely with foil to keep warm. Wipe pan dry with paper towels.

Season pork on both sides with salt and pepper. Heat the same skillet over high heat. Cook pork until no longer pink in the center, about 4 minutes per side. Transfer to a cutting board and let rest for 2 minutes.

Slice pork into thin strips, place on a platter with peppers and onions, and serve with warmed tortillas.

Reprinted from The South Beach Diet Quick & Easy Cookbook by Arthur Agatston, M.D. with permission from Rodale Inc.