South Beach Low Fat Stir Fry Sauce Food

EASY STIR-FRY SAUCE

Steps:

• Whisk the soy sauce, vinegar, sesame oil, garlic, ginger, sugar and red pepper flakes if using in a medium bowl until combined. Store in an airtight container in the refrigerator for up to 5 days.

SOUTH BEACH LOW FAT STIR FRY SAUCE

Steps:

• Mix all ingredients together and voila you have a great stir fry sauce!

PATRICK'S SOUTH BEACH LOW-CARB CHICKEN BAKE

Steps:

• In a medium frying pan, saute chicken breast in olive oil until fully cooked and lightly browned.
• Meanwhile, in a medium bowl, mix together cheese, mayonnaise and cream of chicken soup.
• In a medium casserole dish, layer first the broccoli florets, then the cooked chicken, then give the mixture a good squeeze of lemon juice for flavor.
• Continue layering with the cheese sauce mixture and top with chopped almonds and parsley flakes until fully covered.
• Bake casserole at 350 degrees for 45 minutes.
• Enjoy!

HEATHER'S STIR-FRY SAUCE

Steps:

• Whisk all ingredients together until smooth.
• Add to stir fry just at the end, stirring well into the dish and let sauce come to a bubble.
• Let simmer until sauce has thickened, then serve.

SAVORY SOUTHWESTERN SOUP-SOUTH BEACH FRIENDLY!

Steps:

• Chop the chicken breasts into 1/2 in cubes and sprinkle with the dry spices and mix well to coat.
• In a large, heavy bottomed soup pot, brown the coated chicken in hot oil 3-5 minutes, stirring often. Add the onion and garlic and mix well. Cook an additional 3-5 minutes until chicken is cooked through.
• Add the can of tomatoes and stir. Then add the jar of salsa and stir again. When this mixture begins to boil add the containers of chicken broth. Stir and bring to a boil.
• Add the beans, frozen corn and green beans. Note: may need to break the beans so they are bite sized (about 1/2 inch each).
• Bring to a boil again and reduce heat to simmer. Cook an additional 10-15 minutes until the beans and corn are tender.
• If rice is desired, cook separately according to package directions and add 1/4 cup to each bowl when serving.
• Garnish with chopped cilantro.
• Note: Omit corn and rice if you're on the South Beach Diet and increase beans to 2 cans. Also consider adding jicama for fiber and a lovely crunchy texture.

SPICY SHRIMP AND BOK CHOY STIR FRY (SOUTH BEACH DIET PHASE 1)

Steps:

• In a large bowl, combine the shrimp, scallion whites, and garlic.
• In a wok or large non-stick skillet, heat oil over medium heat. Add shrimp mixture and cook, stirring occasionally, until shrimp turns pink and are cooked through, 3-4 minutes. Transfer to a large bowl.
• Return the pan to medium heat. Add bok-choy, cover, and cook, stirring occasionally until crisp tender, about 3-4 minutes. Drain any liquid from the skillet and add bok choy to bowl with shrimp.
• Return the pan to medium. Add soy sauce and chili garlic sauce; stir to combine and bring to a boil. Add shrimp mixture and toss until coated. Cook briefly just to reheat. Still in scallion greens.

GINGER BEEF STIR-FRY (LOW FAT)

Steps:

• Partially freeze beef for easier slicing. Trim fat from beef. Thinly slice beef across the grain into bite-size strips. Set aside. If using asparagus, cut asparagus into 2-inch pieces. Set aside.
• In a small bowl stir together the beef broth, soy sauce, cornstarch, sugar, and ginger; set aside.
• Lightly coat an unheated wok or large skillet with nonstick cooking spray. Preheat over medium-high heat. Add asparagus or broccoli, mushrooms and green onions. Stir-fry for 3 to 4 minutes or until vegetables are crisp-tender. Remove from wok or skillet.
• Carefully add the oil to wok or skillet. Add beef; stir-fry for 2 to 3 minutes or until brown. Push the beef from center of work or skillet. Stir sauce. Add sauce to center of wok or skillet. Cook and stir until thickened and bubbly.
• Return vegetables to wok or skillet. Stir all ingredients together to coat with sauce; heat through. Serve immediately over hot cooked rice.