Here's a great breakfast recipe (phase 1) that you can make ahead (and even freeze) and just pop them into a toaster oven or microwave on your rushed mornings. Serve with a slice of Canadian bacon, a small glass of spicy V-8 juice and coffee or tea.

Vegetable Quiche Cups To Go

Ingredients
1 package (10 ounces) frozen chopped spinach
3/4 cup liquid egg substitute
3/4 cup shredded reduced-fat cheese
1/4 cup diced green bell peppers
1/4 cup diced onions
3 drops hot-pepper sauce (optional)

Instructions
Microwave the spinach for 2 1/2 minutes on high.
Drain the excess liquid.
Line a 12-cup muffin pan with foil baking cups.
Spray the cups with cooking spray.

Combine the egg substitute, cheese, peppers, onions,
and spinach in a bowl. Mix well.
Divide evenly among the muffin cups.
Bake at 350°F for 20 minutes,
until a knife inserted in the center comes out clean.

Makes 12. One serving = 2 quiche cups

Any combination of vegetables and reduced-fat cheeses may be used. I like sautéed zucchini, red bell peppers, mushrooms.

Here's an easy, refreshing lunch recipe (phase 1) with simple ingredients.

South Beach Chopped Salad with Tuna

Salad
1 can (6oz) water-packed (drained) albacore tuna
1/3 cup chopped cucumber
1/3 cup chopped tomato
1/3 cup chopped avocado
1/3 cup chopped celery
1/3 cup chopped green onion
1 cup chopped romaine lettuce

Dressing
4 teaspoons extra-virgin olive oil
2 tablespoons fresh lime juice
2 cloves garlic, minced
1/2 teaspoon black pepper

Layer all the salad ingredients in a pretty
glass bowl. Chill. Toss with dressing.

Also tastes great with a Balsamic Vinaigrette
1/2 cup extra-virgin olive oil
1/ cup balsamic vinegar
2 minced garlic cloves
1 tablespoon chopped fresh basil (optional)
2 teaspoons chopped fresh thyme (optional)

Combine all ingredients in a jar and shake well.
Makes 1 cup

Another easy favorite breakfast or lunch recipe (Phase 2 when fruit is reintroduced) is a berry smoothie.

Berry Smoothie

8 oz nonfat yogurt (plain, vanilla or sugar-free fruit flavored)
1/2 cup berries (strawberries, blueberries, raspberries
or boysenberries) Frozen works great, too
1/2 cup crushed ice
Sugar substitute if using plain yogurt
Add a little nonfat milk, if necessary

Blend until smooth. Serves one.

Some of the dinner recipes are very gourmet and you do not feel deprived in the least. Here's a few favorites with beef, chicken and fish. All are from the strictest phase 1.

Cracked Pepper Steak

1 tablespoon cracked black pepper
1/2 teaspoon dried rosemary
2 beef tenderloins or filet mignon, (4-6 oz each)
1 tablespoon Smart Beat or Smart Balance spread
1 tablespoon extra-virgin olive oil
1/4 cup brandy (best) or dry red wine

Combine pepper and rosemary in a bowl and
coat both sides of the steak with mixture.
Heat Smart Beat and oil in skillet until hot.
Add the steak and cook over medium-high heat for
5 to 7 minutes or until thermometer registers 160°F.
Remove from skillet and cover to keep warm.
Add the brandy (or wine) to skillet and bring to boil
over high heat, scraping particles from skillet bottom.
Boil for one minute or until liquid is reduced by half.

Serve with broiled tomato slices topped with pesto,
steamed broccoli or asparagus, and
mixed field green salad with balsamic vinaigrette

Balsamic Chicken

4 boneless chicken breasts
1 1/2 teaspoons fresh rosemary leaves, minced
(or 1/2 teaspoon dried.)
2 cloves garlic, minced
1/2 teaspoon ground black pepper
1/2 teaspoon salt
2 tablespoons extra-virgin olive oil
4-6 tablespoons white wine (optional)
1/4 cup balsamic vinegar
Cooking spray

Combine rosemary, garlic, pepper and salt
in a small bowl and mix well.
Place the chicken in a large bowl,
drizzle with oil and rub with spice mixture.
Cover and refrigerate overnight.
Preheat oven to 450°F
Spray a roasting pan or skillet with cooking spray
and add the chicken and bake for 10 minutes.
Turn the chicken over and bake 10 minutes more
or until juices run clear when cut.
(If drippings begin to stick,
add 3-4 tablespoons of water or wine)
Drizzle the vinegar over the chicken in the pan.
Transfer to plates and stir pan juices
and drizzle over chicken.

Serve with steamed spinach and tossed green salad
Serves 4

Orange Roughy in Scallion and Ginger Sauce

1/3 cup white wine (optional)
3 tablespoons low-sodium soy sauce
2 teaspoons sesame oil
1/4 cup chopped green onion
.1 teaspoon ( or more to taste) freshly grated ginger
1 teaspoon minced garlic
2 orange roughy fillets (1 pound)

Preheat oven to 400°F
Mix all ingredients (except fish) in a small bowl.
Place fish in an ovenproof casserole dish.
Drizzle marinade over fish and bake for 12 minutes
or until fish flakes easily.

Serve with steamed snow peas and
shredded cabbage sautéed in olive oil.
Serves 2

This phase 2 appetizer recipe, similar to Cheesecake Factory's Thai Lettuce Wraps, can also be used as a main dish by adding some accompaniments like bean sprouts and a salad

Lettuce Wrappers with Shrimp

1 tablespoon peanut oil
1 pound large shrimp, coarsely chopped
1/2 cup finely chopped celery
1/4 cup chopped water chestnuts
1 clove garlic
1 teaspoon finely chopped fresh ginger
1 tablespoon hoisin sauce
1 tablespoon light soy sauce
1 tablespoon rice wine vinegar
8 large leaves Boston lettuce or butter lettuce
Toasted chopped peanuts

Heat oil in wok over medium high heat.
Stir-fry shrimp until opaque. Set aside.
Add celery, water chestnuts, garlic and ginger
and stir-fry until crisp-tender.
Return shrimp to wok and add the hoisin sauce, soy sauce
and vinegar. Cook for 1 minute or until heated through.
Use the lettuce leaves to wrap the shrimp mixture and
eat like a taco. Garnish with peanuts and other toppings
like bean sprouts, shredded carrots, green onion slices...

~ Desserts ~

Phase 1: Ricotta Cremes

Vanilla Ricotta Creme

1/2 cup part-skim ricotta cheese
1/4 teaspoon vanilla extract
1 package sugar substitute

Mix well and chill. Serves 1

For Chocolate Ricotta Creme, add
1/2 teaspoon unsweetened cocoa powder
For Lemon Zest Ricotta Creme.
Add 1/4 teaspoon grated lemon zest.
For Almond Ricotta Creme,
add 1/4 teaspoon almond extract.

I am not that big on desserts but a few things
I've found that satisfies a sweet tooth are
Fat Free Fudgsicles, Sugar Free Jello,
Sugar Free Chocolate Mousse or pudding.

Recipes from The South Beach Diet book by Arthur Agatson, M.D.
Get more South Beach Diet recipes online here.

The South Beach Diet Cookbook came out in mid-April with lots more great recipes. Here's a link for more recipes or
just Google "South Beach Diet Recipes."