South Beach Diet - need a veggie recipe for phase I

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11-16-2007, 06:39 PM
I'm not fussy about which veggie or veggies in it but I want it creamy and cheesy but no flour or campbell's cream of mushroom soup:?: Thank you!

11-16-2007, 08:00 PM
Here are some ideas for you. Hope they help a little.

Alfredo Sauce (you can cook any veggies you like in it)

1/2 cup skim milk
3 Laughing Cow Creamy Swiss Light wedges
1/2 T. parmesan cheese
1/2 T. Molly McButter
1 pinch garlic

Throw everything in a small sauce pan. Stir until melted and creamy, about 10 minutes.

This makes 1-2 servings, depending on how much you like. Very easily doubled or tripled to make more servings.

Spinach Dip (Tastes good as a side without dippers)

1 lb fresh spinach
2 tsp. extra virgin olive oil
3 cloves garlic, minced
3 wedges Laughing Cow Light Swiss
2 tablespoons grated LF parmesan cheese

Wash spinach and spin in salad spinner. Sauté garlic in olive oil, then add spinach a little at a time, stirring until wilted, about 3 minutes. Add LC and stir until cheese is melted. Sprinkle with parmesan and stir.

2 servings (also easy to double/triple)

Creamed Spinach

18 oz Dole Spinach
1 medium red onion(s)
1/2 cup light cream cheese
1 1/2 tsp Italian seasoning
6 clove garlic clove(s)
14 1/2 oz Contadina Diced Tomatoes With Roasted Garlic


Preheat oven to 375.

Sautee onion and garlic in Pam. Add spinach till wilted. Add cream cheese, italian seasoning and cook until cheese melts.

Put in casserole dish sprayed with Pam. Top with tomatoes (drained.) Bake about 30 minutes or until golden brown.

Creamy Garlic Sauce (cook whatever veggies you like in this)

1/2 cup ff cream cheese
1 cup ff milk
3 Tbls. grated LF parmesan cheese
1 clove of garlic
1 tsp. black pepper
1/2 tsp. salt

Combine all in blender and blend to desired consistency.

Zesty Mexican Cauliflower

1 cup cauliflower florets
1/3 cup low-fat sour cream
2 tsp. low fat mayonnaise
3/4 tsp. hot red pepper sauce
1/3 cup salsa
2 Tbs. plus 2 tsp. low fat cheddar cheese, shredded

Cook the cauliflower florets by steaming them over boiling water for 5 minutes until tender. Drain and set aside. Combine all sauce ingredients in a large saucepan and cook over medium heat until bubbly, stirring constantly. Add the cooked cauliflower. Toss well and serve.

11-16-2007, 08:28 PM
WOW!!! Thank you soooooo much! I don't know which to try first! They all look so yummy!

11-16-2007, 08:34 PM
OK Recipes are my crack. Here are some more:

Broccoli and Cauliflower Bake

3 cups chopped broccoli florets (about 9 oz)
3 cups chopped cauliflower florets (about 11 oz)
1/2 cup fat-free plain yogurt
1 cup (4 oz) shredded Kraft 2% Sharp Cheddar Cheese
1 tsp whole grain mustard (or 1/3 tsp ground mustard seed)
salt and freshly ground black pepper


Break the cauliflower and broccoli into florets and cook in lightly salted boiling water for 8-10 minutes, until just tender. Drain well and transfer to flame-proof dish. (Do not use glass dish!! It will explode in the broiler.)

Mix together the yogurt, grated cheese, and mustard; then season the mixture with salt and pepper and spoon over the cauliflower and broccoli.

Preheat the broiler. Broil until hot.

Cheesy Stuffed Zucchini

2 Zucchini (about 1/2 pound each)
1 (14 oz.) Can Italian Stewed Tomatoes, drained
1/3 Cup Chopped Onion
1/4 teaspoon Pepper
1/2 Cup Fat Free Shredded Cheddar Cheese

Preheat oven to 375 degrees. Chop up the tomatoes while they're still in the can using kitchen scissors. Combine the tomatoes and onion in a small pot and cook over medium-high heat. Slice the zucchini in half lengthwise. Scoop out the meat (save it) leaving a shell of about 1/4 to 1/2 inch. Chop up the zucchini that you scooped out and add it to the pot. Stir occasionally and cook until the liquid has reduced down and becomes thick. Remove from heat. Stir in the pepper and cheese. Place the zucchini shells on a cookie sheet and divide the cooked mixture between the shells. Bake for 30-40 minutes or until the zucchini shells are tender.

Broccoli Casserole


2 - 20 oz bags frozen broccoli, thawed, cooked and drained
2 cups fat-free sour cream
1 pkg dry onion soup mix
3/4 cup fat-free shredded cheddar

Preheat oven to 250 degrees. Spray a 1 quart casserole pan with nonstick spray. Mix broccoli, sour cream and onion soup mix. Spread in pan and sprinkle with cheddar. Bake 30 minutes.

Creamed Spinach

2/3 cup low-fat (1%) cottage cheese
1/4 cup low-fat (1%) milk
1 tablespoon grated Parmesan cheese
1 garlic clove, minced
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
20 ounces spinach leaves, steamed until tender and chopped

In food processor or blender, combine cottage cheese, milk, Parmesan cheese, garlic, salt and pepper; puree until smooth. Add one-fourth of the spinach; puree until smooth. In large skillet, combine the remaining spinach and cottage cheese mixture. Cook over medium heat, stirring occasionally, 5 minutes, until heated through.

11-16-2007, 08:36 PM
Hey, no problem. Anything I can do to help out. I'm salivating now. :D

11-16-2007, 10:19 PM
weezle, these are great! I'm going to print them out.

11-17-2007, 07:45 AM
Wow, Lisa! These are wonderful recipes, I'm eager to try them! Thanks!

11-17-2007, 05:02 PM
The spinach dip is one of my favorites. The parmesan with the LC cheese gives it such a good flavor! May make that tonight and have with my veggie cheese soup. I'm salivating again! :drool:

11-19-2007, 12:00 AM
Thanks again, Weezle, I really appreciate it! I really needed something for Thanksgiving because I really did not want to make my Aunts green bean casserole (I'm afraid it'd turn out too runny w/out flour) and my sweet potato and apple casserole is a no-no for phase I. I'll save that one for Christmas. Hope your holiday is awesome!

11-19-2007, 12:18 AM
Wow those recipes made me hungry I have to try them too.