If
you’re pressed for time but still want to prepare healthy, South Beach
Diet–friendly meals, try steaming. This cooking method is delightfully simple,
incredibly speedy, and especially healthy, because more nutrients are retained
during the cooking process (compared with other cooking methods). Plus,
steaming brings out the natural flavor of your veggies. If you've never steamed
vegetables before, here are two ways to master this technique.
On the Stovetop:
- Add 1
or 2 inches of water to a large pot and bring to a boil over high heat.
- Prepare your vegetables
for cooking: After washing thoroughly, cut them into equal-sized pieces to
ensure even cooking.
- Place your steaming basket
(a specially designed tool that fits inside a pot and holds food just above the
surface of the water) in the pot. Or use a bamboo steamer, which sits on top.
- Add the vegetables and
cover.
- Cook until the vegetables
reach the desired texture and tenderness. In general, most vegetables require
only a few minutes of steaming, since steam is even hotter than boiling water.
If you like your veggies tender, cook them a little longer; if you prefer them
on the crisper side, cook for a shorter period. Be careful not to overcook, or
you'll end up with mushy vegetables.
- Carefully remove the lid
(remember, the steam can burn your hands!) and remove the vegetables from the
steamer. Serve them immediately with a South Beach Diet–friendly sauce or
seasoning, such as lemon juice, any spice that doesn't contain added sugar, and/or
fresh chopped herbs, such as parsley, basil, or chives.
In the Microwave:
- Prepare
your vegetables for cooking: After washing thoroughly, cut the vegetables into
equal-size pieces to ensure even cooking.
- If you have the plastic
bags made especially for microwave steaming, follow the directions on the box;
otherwise place the vegetables in a large, microwave-safe shallow bowl (a glass
bowl, for example) and follow the steps below.
- Add just a little water to
the bottom of the bowl (about 1 tablespoon per cup of veggies).
- Cover the bowl with
microwave-safe plastic wrap and fold back in one spot to allow the steam to
vent.
- Microwave on high for 4 to
8 minutes (depending on the size of the vegetable pieces) or until your veggies
reach the desired texture and tenderness. Serve with a South Beach
Diet–recommended sauce or seasoning.
See all South Beach Diet Tips