- Arthur Agatston, MD, is an associate professor of medicine at the University of Miami School of Medicine and has authored numerous scientific publications, as well as reviewed manuscripts for major medical and cardiology journals. He is the author of the best-selling books The South Beach Diet and The South Beach Diet Good Fats Good Carbs Guide and has appeared on Dateline, Good Morning America, CNN, Fox and Friends, and 20/20. In addition, Dr. Agatston is frequently quoted as an expert in cardiac health and diet in the media. He maintains a private cardiology practice, focused on prevention, in Miami Beach, where he lives with his wife, Sari, and their two children.
- The South Beach Diet was developed in the late 1990s and introduced with its manual-type book in 2003. Since then, it's been a top-selling book and diet program. Now, Arthur Agatston is back with a cookbook that focuses on quick and easy recipes ... something most dieters crave almost as much as food!
- Breakfast
- Soups and Snacks
- Salads
- Fish and Shellfish
- Poultry
- Beef, Pork, and Lamb
- Vegetarian Entrees
- Sides
- Desserts
- 1 tablespoon extra-virgin olive oil
- 1 small onion, thinly sliced
- 2 pounds butternut squash, peeled, seeded, and cut into 1-inch pieces
- 3 cups lower-sodium chicken broth
- ½ cup unsweetened apple cider
- Salt and freshly ground black pepper
- Makes 6 (1 1/2-cup) servings
- Prep Time: 10 minutes
- Cook Time: 35 minutes
- ½ cup reduced-fat sour cream
- ¼ cup mayonnaise
- 2 tablespoons fresh lime juice
- 1 tablespoon grated lime zest
- 1½ teaspoons curry powder
- ¼ teaspoon salt
- 1½ pounds peeled, deveined, and cooked medium fresh or frozen shrimp (thaw if frozen)
- 4 large celery stalks, thinly sliced
- 1 large cucumber, peeled, seeded, and thinly sliced
- Makes 4 (1½-cup) servings
- Prep Time: 15 minutes
- 1½ pounds boneless, skinless chicken breasts, cut into ½-inch pieces
- 1 tablespoon extra-virgin olive oil
- 1 medium onion, chopped
- ½ cup whole-grain, quick-cooking brown rice (page 10)
- ¾ cup roasted red bell peppers (from a jar), drained and thinly sliced
- 2 cups lower-sodium chicken broth
- ¼ teaspoon powdered saffron
- 3 tablespoons chopped fresh parsley
- Salt and freshly ground black pepper
- Makes 4 (1½cup) servings
- Prep Time: 10 minutes
- Cook Time: 35 minutes
- 1 tablespoon Asian fish sauce
- 1 tablespoon fresh lime juice
- 2 teaspoons minced fresh ginger
- 1 garlic clove, minced
- Pinch red pepper flakes
- 1 tablespoon canola oil
- 1 pound pork cutlets
- 1 (½-pound) head napa cabbage, shredded (3 cups)
- 1 small red bell pepper, cut into thin strips
- 8 large Boston lettuce leaves
- Salt and freshly ground black pepper
- Makes 4 servings
- Prep Time: 15 minutes
- Cook Time: 20 minutes (includes assembling rolls)
- 2 tablespoons low-sodium soy sauce
- 1 tablespoon plus 1½ teaspoons cider vinegar
- 1 garlic clove, minced
- ½ (8-ounce) package soy tempeh
- 1 teaspoon mayonnaise
- 2 slices multigrain bread, lightly toasted
- 1 ounce shredded reduced-fat cheddar cheese (3 tablespoons)
- ¼ avocado, peeled and sliced
- 2 slices tomato
- Makes 1 serving
- Prep Time: 15 minutes (includes marinating)
- Cook Time: 10 minutes
- ¾ cup granular sugar substitute
- 1 large egg
- 1 teaspoon vanilla extract
- 1 cup creamy trans-fat-free peanut butter
- 1 teaspoon baking soda
- ¼ cup sugar-free jam, any flavor
- Makes 12 (2-piece) servings
- Prep Time: 15 minutes
- Cook Time: 14 minutes
The South Beach diet consists of three phases: a short induction period in which almost all carbohydrates are eliminated from the diet (the only place where this author has a problem with the diet), a second weight loss phase and a final maintenance phase. The cookbook indicates which recipes are appropriate for which phases, although I would imagine that someone in Phase Three could enjoy recipes from all phases while someone in Phase One would be limited to Phase One only recipes.
All 200 recipes in the cookbook are designed to be put together in 30 minutes or less. There are some brief hints, tips and other resource-type chapters and information given in the book, but its bulk is devoted to recipes. These recipes are organized into the following chapters:
With its focus on the difference between good and bad carbohydrates and fats, this diet cookbook often offers recipes that feature ingredients that you might find surprising, but that make for satisfying and even creative meals. Avocado, nuts and olives find themselves paired with the exotic flavors that are brought by roasted peppers, fish sauce and ginger. With such a nice blend of flavors and variety of ingredients, you might forget it's a diet cookbook! To give you an idea about the kind of recipes included in The South Beach Diet Quick & Easy Cookbook, I'm including some recipes from its pages on the following pages.
Apple-Butternut Squash Soup
Heat oil in a large heavy-bottomed saucepan over medium heat. Add onion and cook until softened and lightly browned, about 5 minutes. Add squash, cover, and cook 10 minutes more, stirring occasionally. Add broth and simmer until softened, 15 to 20 minutes.
Using a slotted spoon, transfer solid ingredients to a blender with apple cider and purée until smooth. Add 1? cups of the cooking liquid and purée until smooth. Stir back into the pan. Serve hot.
- Per serving: 160 calories, 5 g fat, 1 g saturated fat, 6 g protein, 28 g carbohydrate, 4 g dietary fiber, 135 mg sodium
Shrimp and Celery Salad
Whisk together sour cream, mayonnaise, lime juice, lime zest, curry powder, and salt in a large bowl. Add shrimp, celery, and cucumber; toss gently to coat. Refrigerate until ready to serve.
- Per serving: 330 calories, 17 g fat, 4.5 g saturated fat, 37 g protein, 6 g carbohydrate, 2 g dietary fiber, 670 mg sodium
South Beach Chicken Paella
Season chicken with salt and pepper. Heat oil in a large, straight-sided skillet over medium-high heat. Add chicken and onion; cook, stirring often, until onion is softened, about 5 minutes.
Stir in rice. Add red peppers, broth, and saffron; bring to a boil. Cover, reduce heat, and simmer, stirring occasionally, until most of the liquid is absorbed, about 30 minutes. If paella has excess moisture, cook uncovered for 3 to 5 minutes. Stir in parsley, season to taste with salt and pepper, and serve.
- Per serving: 360 calories, 7 g fat, 1.5 g saturated fat, 45 g protein, 26 g carbohydrate, 1 g dietary fiber, 440 mg sodium
Vietnamese Pork Rolls
For the dressing: Whisk together fish sauce, lime juice, ginger, garlic, and red pepper flakes in a small bowl.
For the pork: Heat oil in a large skillet over medium heat. Season pork with salt and pepper and sauté until lightly browned, 3 minutes per side. Remove from heat and slice into thin strips. Toss with 1 tablespoon of the dressing.
Combine cabbage, bell pepper, and remaining dressing in a large bowl. Lay lettuce leaves on a clean, dry work surface. Divide pork among leaves. Top with cabbage mixture and roll tightly, tucking edges in as you go. Place rolls, seam side down, on a cutting board, cut in half, and serve.
- Per serving: 220 calories, 10 g fat, 2.5 g saturated fat, 26 g protein, 6 g carbohydrate, 2 g dietary fiber, 490 mg sodium
Tempeh Dagwood Sandwich
Whisk together soy sauce, vinegar, and garlic in a shallow bowl. Add tempeh and marinate for 10 minutes, turning once halfway through.
Spray a medium nonstick skillet with fat-free cooking spray and heat over medium heat. Add tempeh, reserving marinade, and cook until well browned, 4 minutes per side. Remove from heat, add 2 tablespoons of the marinade to the pan, and flip tempeh once or twice until marinade is absorbed.
Spread mayonnaise on 1 bread slice. Place tempeh on top and cover with cheese, avocado, and tomato. Top with remaining bread, gently press down, slice in half, and serve.
- Per serving: 450 calories, 19 g fat, 5 g saturated fat, 37 g protein, 38 g carbohydrate, 16 g dietary fiber, 860 mg sodium
Peanut Butter and Jelly Cookies
Heat oven to 350ºF. Line a baking sheet with parchment paper.
Mix sugar substitute, egg, and vanilla together with an electric mixer on low for 3 minutes. Add peanut butter and baking soda. Mix on medium until dough comes together, about 30 seconds.
Form dough into 24 (2-teaspoon) balls and place on baking sheet 1 inch apart. Gently press your thumb into the center of each to make an indentation. Fill each indentation with ½ teaspoon jam.
Bake until lightly browned on the bottom, 12 to 14 minutes. Transfer to a wire rack to cool completely.
- Per serving: 140 calories, 11 g fat, 2.5 g saturated fat, 6 g protein, 7 g carbohydrate, 1 g dietary fiber, 210 mg sodium
- If you are interested in purchasing The South Beach Diet Quick & Easy Cookbook by Arthur Agatston, you can buy it online right now for over 30% off the list price by clicking here. The publisher's list price for the cookbook is $27.95.