SIDES

Please check back often for the addition of more of my favorite recipes for Side Dishes

BAKED SWEET POTATO FRIES

2 medium sweet potatoes, peeled

1 tablespoon extra-virgin olive oil

1/4 teaspoon salt

1/2 teaspoon paprika

Heat oven to 425 degrees.  Slice each sweet potato lengthwise into 8 pieces.  Toss with oil, salt and paprika.  Spread in a single layer on a baking sheet and bake until lightly browned on the bottom, about 15 minutes.  Using a spatula, turn potatoes and bake until bottom is browned and potatoes are tender - an additional 10 minutes.  Serve hot.
SERVES 4
SOUTH BEACH DIET FRIENDLY - Phase 2

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BARLEY AND MUSHROOM CASSEROLE

3 tablespoons Smart Balance 50/50 Butter Blend

1 chopped shallot

2 cups sliced brown or white mushrooms

1 cup pearl barley, rinsed and drained

3 cups homemade or low-sodium chicken stock

freshly ground black pepper, to taste

In a large saucepan with a tight-fitting lid, melt butter over medium-high heat.  When butter is hot and bubbly, add shallots and saute' until softened, about 5 minutes.  Add mushrooms and barley and saute' 5 minutes.  Add stock, bring to a boil, cover and reduce heat to low.  Simmer about 60 to 70 minutes until all liquid has been absorbed and barley is tender.  Season to taste with salt and pepper.

SERVES 8 to 10

South Beach Diet Friendly:  Phase 2

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CANDIED CARROTS

1 pound carrots

2 tablespoons Smart Balance 50/50 butter for baking, diced

1/4 cup Splenda Brown Sugar Substitute, packed

1/8 teaspoon salt

Black pepper, to taste

Peel carrots and cut into 2-inch lengths.  Drop in pot of salted water and bring to a boil.  Reduce heat and simmer 20-30 minutes, until tender, but not mushy.

Drain all liquid, and return carrots to pan over low heat.  Add remaining ingredients.  Cover and cook 3 to 5 minutes, until sugar is bubbly.  Serve warm.
SERVES 4

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COLESLAW (SOUTH BEACH)

1 cup mayonnaise (I use Hellman's)

3 tablespoons Dijon mustard

3 tablespoons cider vinegar

2 1/2 teaspoons celery seed

1 teaspoon onion powder

1 teaspoon granular sugar substitute (I use Truvia)

1 small head green cabbage, 1 to 1 1/2 pounds, shredded*

1 small head red cabbage, 1 to 1 1/2 pounds, shredded*

salt & freshly ground black pepper to taste

Whisk together all ingredients except cabbage, salt and pepper; combining thoroughly.  Add cabbage and toss to combine.  Season to taste with salt and pepper.  Refrigerate until ready to serve. 

*Packaged pre-shredded cabbage may be used in place of whole cabbage heads.  When using pre-shredded, packaged cabbage, place desired amount of cabbage in bowl, then gradually add dressing mixture, tossing to coat, until slaw reaches desired consistency.  Refrigerate remaining dressing mix.
SERVES 4 TO 6
SOUTH BEACH DIET FRIENDLY: Phase 2

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EASY, CHEESY, LOW-FAT NOODLES ROMANOFF

6 oz. whole-grain noodles (uncooked)
1/4 cup minced fresh onion
1/2 cup fat-free cottage cheese
1/2 cup fat-free sour cream
1/8 teaspoon garlic powder
1/4 teaspoon seasoned salt
1/2 teaspoon Worcestershire sauce
dash Tabasco sauce
2 tablespoons grated fat-free Parmesan cheese
parsley flakes

Cook noodles according to package directions.  Drain, rinse and return noodles to pot.  Add onion, cottage cheese, sour cream, garlic powder, seasoned salt, Worcestershire sauce, Tabasco and Parmesan cheese.  Heat on low til heated through (being careful not to let noodle mixture stick or burn).  Garnish with parsley flakes if desired.

SERVES 5

South Beach Diet Friendly: Phase 2

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EGGPLANT SANDWICHES

1/2 cup whole wheat flour

2 large eggs, beaten

1 cup panko bread crumbs

1 medium eggplant (1 to 1 1/2 lbs) cut into 8 half-inch rounds

1/2 cup canola oil

kosher salt

4 leaves Romaine lettuce

2 medium beefsteak or other large tomatoes, sliced (about 1 lb)

1/2 cup fresh basil

4 ounces fresh goat cheese, crumbled

Place the flour, eggs and bread crumbs in separate shallow bowls.  Dip the eggplant slices in the flour, then in the eggs (allowing any excess to drip off), and finally in the bread crumbs, pressing gently to help them adhere.  Place the coated eggplant slices on a cooling rack and allow to dry slightly for a few minutes.

Heat half the oil in a large nonstick skillet over medium-high heat.  Cook half the eggplant until golden brown and crisp, 2 to 3 minutes per side.  Transfer to a paper towel-lined plate.  Wipe out the skillet and repeat with the remaining oil and eggplant.  Sprinkle the hot eggplant with 1/2 teaspoon salt.

Layer the eggplant, lettuce, tomatoes, basil and goat cheese to form four "sandwiches", with the eggplant on the top and bottom of each stack.  SERVES 4

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ONION RINGS HUNGRY-GIRL-STYLE

1 large onion (Vidalia or other sweet onion recommended)

1/2 cup Fiber One Original cereal

1/2 teaspoon garlic powder

1/4 teaspoon onion powder

1/4 teaspoon salt

black pepper, to taste

1/2 cup fat-free liquid egg substitute, or 1 egg, beaten

Preheat oven to 375 degrees.  Slice the ends off the onion and remove the outer layer.  Slice onion into 1/2-inch-thick slices and separate into rings.  Set aside.

Using a blender or food processor, grind cereal to a breadcrumb-like consistency.  Season the crumbs with spices and transfer to a plate or a shallow bowl.  Fill a small bowl with egg or egg substitute.  Prepare baking sheet by spraying with nonstick cooking spray; set aside.

One at a time, dunk each ring in egg, shake to remove excess, then coat in seasoned crumbs (don't pierce rings with a fork, simply balance them on the fork.)  Evenly place rings on prepared baking sheet.  Bake until outsides are crispy and insides are soft, 20 to 25 minutes, carefully flipping rings over about halfway through baking.  Serve with prepared mustard or low-sugar ketchup.

SERVES 1

South Beach Diet Friendly: Phase 2

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VERY LOW-FAT FETTUCCINE ALFREDO

5 ounces whole-grain fettuccine (uncooked)
2 teaspoons minced garlic
1/4 cup minced fresh onion
1/4 cup dry white wine
1 1/2 tablespoons flour
1 cup evaporated skim milk
1/2 teaspoon dried basil
1 teaspoon dried parsley flakes
butter-flavored granules or powder
salt
freshly ground black pepper
3/4 cup grated fat-free Parmesan cheese

Cook fettuccine according to package directions.  Drain, rinse and set aside.  Saute' garlic and onion in wine until onion is clear.  In a separate bowl or cup, stir together flour and evaporated milk until smooth.  Add milk mixture to onion mixture.  Cook over medium heat, stirring frequently, until thick and bubbly.  Add basil, parsley, and butter flavor, salt and black pepper to taste.  Toss with fettuccine.  Sprinkle with Parmesan cheese.

SERVES 5

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