Best Eggs Frijoles South Beach Diet Phase Recipes

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EGGS FRIJOLES (SOUTH BEACH DIET PHASE 2)



Eggs Frijoles (South Beach Diet Phase 2) image

from newest book. Haven't tried. Chock full of protein, this South of the Border egg and bean dish makes for a healthy, satisfying, and delicious wake up meal.

Provided by Lizzie Rodriquez

Categories     Breakfast

Time 30m

Yield 4 serving(s)

Number Of Ingredients 9

1 1/2 tablespoons extra virgin olive oil
1 large onion, chopped
3 garlic cloves, minced
1 tablespoon dried oregano
29 ounces no-salt-added pinto beans, rinsed and drained
1/8 teaspoon cayenne
4 wheat flour tortillas, 8 inch
4 large eggs, lightly beaten
1 cup fresh salsa

Steps:

  • In a large nonstick skillet, heat 1 T oil over medium heat. Add onion, garlic, and oregano; cook, stirring occasionally, until onion is softened, about 7 minutes.
  • Add beans and cayenne. Simmer, stirring occasionally until beans are warmed through and flavorful, 10-12 minutes. Cover and keep warm.
  • While beans are cooking, warm tortillas according to package instructions.
  • Five minutes before the beans are done, in a medium nonstick skillet, heat remaining oil over medium heat. Add eggs and scramble, just until cooked, 3 to 5 minutes; remove from heat.
  • Divide beans among tortillas and top with eggs and salsa. Roll up to serve.

Nutrition Facts : Calories 250.9, Fat 12.6, SaturatedFat 2.9, Cholesterol 211.5, Sodium 651, Carbohydrate 24.9, Fiber 2.9, Sugar 4.6, Protein 10.3

SOUTH BEACH PHASE ONE FRIENDLY EGG MUFFINS RECIPE - (3.6/5)



South Beach Phase One Friendly Egg Muffins Recipe - (3.6/5) image

Provided by Pattywak

Number Of Ingredients 6

15 eggs (for silicone muffin pans, use 12 eggs for metal muffin tins or individual silicone cups. You can use less egg yolks and more egg white if you prefer.)
1-2 teaspoons Spike Seasoning
1-2 cups grated low fat cheese (I like sharp cheddar or a blend of cheddar/Jack cheese, use less cheese if using meat)
3 green onions, chopped small (optional)
Chopped veggies such as blanched broccoli, red pepper, zucchini, mushrooms (optional)
Diced Canadian bacon, lean ham, or crumbled cooked turkey sausage (optional)

Steps:

  • Preheat oven to 375°F. Use regular or silicone muffin pan, 12 muffin size. If using silicone pan, spray with nonstick spray. If using regular muffin pan, put two paper liners into each slot, then spray liner with nonstick spray. In the bottom of the muffin cups layer diced meat, if using, vegetables, if using, cheese and green onions. You want the muffin cups to be about 2/3 full, with just enough room to pour a little egg around the other ingredients. Break eggs into large measuring bowl with pour spout, add Spike, and beat well. Pour egg into each muffin cup until it is 3/4 full. I like to stir slightly with a fork. Bake 25-35 minutes until muffins have risen and are slightly browned and set. Muffins will keep at least a week in the refrigerator without freezing. Egg muffins can be frozen and reheated. For best results, thaw in refrigerator before reheating. Microwave on high about 2 minutes to reheat.

QUICHE TO GO (ADAPTED FROM SOUTH BEACH DIET)



Quiche to Go (Adapted from South Beach Diet) image

I like to call these 'Cheesy Goodness'. I'm telling you these are really great!! Now I confess I put in more veggies than they suggest on SBD and SBD uses egg substitute but, man, are they good!! My family had them for breakfast at Thanksgiving last year. You know, when your rushing aroung trying to prepare stuff and want to eat very light. They LOVED them! NOTES: Make sure you really spray entire cup and use FOIL baking cups. Paper cups don't hold up. Can be frozen and reheated in the microwave or toaster oven. Any combination of appropriate vegetables and cheeses and protein may be used. If using fresh spinach use 1 (one) pound well rinsed and blanched.

Provided by TheDiva1959

Categories     Savory Pies

Time 40m

Yield 6 mini quiches, 6 serving(s)

Number Of Ingredients 8

1 (10 ounce) package frozen chopped spinach
6 eggs
3/4 cup shredded cheese
1/3 cup diced bell pepper (any color)
1/3 cup diced onion
1/3 cup cooked turkey sausage (optional) or 1/3 cup bacon (optional)
1/3 cup shredded carrot (optional)
3 drops hot pepper sauce (optional)

Steps:

  • Defrost the spinach.
  • Drain the excess liquid.
  • Line a 12-cup muffin pan with foil baking cups. Spray the cups with cooking spray (VERY IMPORTANT).
  • Combine the eggs, cheese, peppers, onions, spinach and any other optional ingredients in a bowl. Mix well. Divide evenly among the muffin cups. Bake at 350 degrees F for 20 minutes, or until a knife inserted in the center comes out clean.

Nutrition Facts : Calories 137.2, Fat 8.5, SaturatedFat 3.8, Cholesterol 195, Sodium 243.1, Carbohydrate 4.7, Fiber 1.7, Sugar 1.1, Protein 10.9

SOUTH BEACH DIET BAKED EGGS



South Beach Diet Baked Eggs image

Here is nice quick and easy breakfast to throw together on a weekend for the whole family. Packed with protein and lots of flavor. Be creative with the meat and cheese that you use. I've used turkey sausage, lean ground beef and center cut bacon. I've also used many different kinds of cheese. Experiment with differnt cheeses found in your deli's case, just make sure they contain under 5 grams of Saturated fat.

Provided by TNTDynomite

Categories     Breakfast

Time 25m

Yield 4 serving(s)

Number Of Ingredients 5

8 eggs
2 teaspoons italian seasoning
1 teaspoon black pepper
1/2 cup of kraft low-fat cheddar cheese
16 slices of pre-cooked turkey bacon, crumbled

Steps:

  • Preheat oven to 350.
  • Spray a glass pie dish with Olive Oil spray.
  • Crack the eight eggs into the pie dish.
  • Sprinkle Italian Seasoning and Black Pepper over the eggs.
  • Sprinkle the cheese over the eggs.
  • Bake in the oven for 17 minutes or until the cheese starts to brown.
  • Sprinkle the bacon over the melted cheese.
  • Let stand for 5 minutes before serving.

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