Red Bean Mash South Beach Diet Phase 1 Food

RED BEAN MASH (SOUTH BEACH DIET PHASE 1)

Steps:

• Mash recipe :.
• In medium saucepan, heat oil over medium heat. Add onion and garlic; cook, stirring, until fragant, about 7 minutes. Add beans, broth, and salt; bring to a simmer and cook for 5 minutes. Remove from pan and stir in cilantro and mash with a potato masher to a coarse puree. Add pepper to taste. Serve warm.
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• Cake recipe:.
• Form Bean mixture into 4 patties. In a large skillet, heat 2 T oil over medium heat. Add patties and cook until heated through, about 3 minutes per side.

MEDITERRANEAN SKILLET COD (SOUTH BEACH DIET PHASE 1)

Steps:

• In a large skillet, heat oil over medium heat. Add zucchini, onion, garlic, and a pinch of salt and pepper. Cook, stirring occasionally, 10 minutes.
• Stir in tomatoes and peppers and simmer over medium heat 10 minutes longer.
• Nestle fish fillets into the sauce, spooning some of the mixture on top of the fillets. Cover the pan and continue to simmer until fish is opaque and cooked through, about 10 minutes. Sprinkle with parsley and serve warm.