South Beach Apple And Almond Souffle Food

SOUTH BEACH DIET OVEN-FRIED CHICKEN WITH ALMONDS

Steps:

• Whole wheat bread crumbs:.
• Use 2 slices whole wheat bread, toast them until lightly brown, then pulse in a food processor. Set aside.
• Preheat oven to 400 degrees F.
• Pound the chicken breasts to a 1/2 inch thickness and cut them into 12 pieces.
• In a medium bowl, stir bread crumbs, Parmesan cheese, almonds, parsley, garlic, salt, thyme and pepper until mixed.
• Pour oil onto a plate.
• Dip the chicken into the oil and then into the bread crumb mixture to coat.
• Place chicken on a cookie sheet.
• Bake for 20 minutes or until juices run clear when the thickest part of the chicken is pierced with the tip of a knife. (Do not turn chicken over).
• Serve immediately. Nutrition facts per serving 383 calories, 16 g total fat, 4 g saturated fat, 15 g carbs, 1 g fiber, 41 g protein.

MAPLE ALMOND FLAN (SOUTH BEACH DIET PHASE 1)

Steps:

• Heat the oven to 275. Spread almonds on baking sheet and toast, stirring once, until lightly golden brown, 8-10 minutes. Transfer almonds to a cutting board to cool. Roughly chop and set aside.
• Meanwhile, in a small saucepan, combine evaporated milk and fat free milk wand heat over medium-low heat until scalded but not boiling. Remove from heat and set aside.
• In a large bowl, whisk together egg substitute, sugar substitute and almond and vanilla extracts. Whisk in 1/2 cup of heated milk mixture, then whisk in remaining milk mixture.
• Divide flan into 4 6 ounce custard cups. Place cups in a baking pan and add enough hot water to come halfway up the cups. Bake until flan sets, about 25 minutes. Remove from oven, cool in pan, then chill in refrigerator 4 hours or overnight.
• Half an hour before serving, remove flans from refrigerator. Just before serving, run a knife along edge of cups, and invert flans onto individual plates. Drizzle each with 1 T syrup and sprinkle evenly with almonds.

LEMON VANILLA RICOTTA SOUFFLE - SOUTH BEACH PHASE 1

Steps:

• Preheat oven to 375°F.
• Lightly coat 4 (4 ounce) ramekins with cooking spray.
• In a large bowl, whisk together ricotta, egg yolks, 1 TBSP of sugar substitute, lemon zest, lemon extract and vanilla extracts.
• In another small bowl with an electric mixer at high speed, beat egg whites until soft peaks form; approximately 2-3 minutes. Gradually add remaining 2 TBSP sugar substitute and continue to beat until stiff peaks form.
• Gently fold egg whites into ricotta mixture; just until combined.
• Spoon ricotta mixture into ramekins. Bake until souffles have risen, are set and lightly browned; approximately 15 minutes.
• Serve immediately.

ALMOND ENERGY BLAST SMOOTHIE (SOUTH BEACH DIET)

Steps:

• Place ingredients in a blender.
• Blend until smooth.
• Serve cold.

SOUTH BEACH APPLE AND ALMOND SOUFFLE

Steps:

• In a 2-quart saucepan, combine the apples and water. Bring to a boil over high heat. Reduce the heat to low, cover, and simmer, stirring occasionally, for 10 minutes, or until the apples are tender. Stir in the sugar substitute and almond extract. Remove from the heat and place in the refrigerator for 10 minutes. (Place a hot pad underneath the pot in the refrigerator.)
• Preheat the oven to 425°F
• In a large bowl, with an electric mixer on high speed, beat the egg whites until stiff peaks form. With a rubber spatula, gently fold into the cooled apple mixture. Spoon the mixture into a 1 1/2-quart soufflé dish.
• Bake for 15 minutes, or until the soufflé is puffed and browned. Sprinkle with the almonds before serving, if using. Serve warm.