South Beach Update: Cookin’ on the Beach

Well, the good news-bad news continues.  The bad news is I’m still not officially back down to my lowest weight from mid-October.  The good news is that I’ve maintained a 24-lb. weight loss for 4 months…through the holidays and some very stressful times that are ordinarily triggers for me to overeat, eat the wrong things, and pack on the pounds.

All that being said, however, until I can record a weight loss, I’m going to use these posts to share favorite low-carb recipes I’ve discovered.  Thanks to a great neighborhood friend, I have an entire library of wonderful SB-friendly cookbooks, which are just full of tasty and healthful meals which you can enjoy regardless of whether or not you’re on South Beach.  Enjoy!

TODAY’S MENU: Ranch Chicken and “Easy Peasy Greenie Beanies”

Serve with a side salad, whole wheat roll and a canteloupe wedge for dessert.   My family LOVED this meal, and my kids ate the veggies up!

RANCH CHICKEN

from Extreme Lo-Carb Meals on the Go by Sharron Long

Serves 8

8 pieces chicken (I used boneless, skinless chicken breasts but you could use skinless thighs)

1/3 to 1/2 pkg ranch salad dressing mix

1 t lemon pepper

  1. Rinse the chicken under running water.  Shake off the excess water into the sink or pat the pieces dry with paper towels.
  2. Place the chicken into a large baking pan and season it with the ranch mix and lemon pepper.  Bake it for about 45 minutes at 375 degrees or until the chicken tests at 180 degrees on a meat thermometer

Note: Leftover chicken is GREAT on salads the next day for lunch!

Nutrition information (using skinless chicken): Carbs: 1 gm (effective Carbs: 1 gm); Protein: 8 gm; Fat: 3 gm; Calories: 69

“EASY-PEASY GREENIE BEANIES”

from Extreme Lo-Carb Meals on the Go by Sharron Long

Serves 4

1 (16-oz. pkg) frozen cut green beans (can use fresh if you have the time)

2 T butter

1/2 t seasoning salt

1/4 t lemon pepper

1/4 t garlic powder

  1. Place the green beans into a medium-sized saucepan with a lid. Add about 1/2″ to 1″ of water to the pot.  Cook the beans, covered, over medium heat for about 10 minutes or until tender.
  2. Drain the beans.  Place them in a serving dish and add the butter and seasonings.  Stir and serve.

Nutrition information: Carb: 9 gm (effective Carbs: 6 gm); Protein: 2 gm; Fat: 6 gm; Calories: 90