66 free south Recipes

butter, onion, finely chopped, tomatoes, chopped, frozen corn, thawed, creamed corn, fat-free evaporated milk, chicken broth, salt, black pepper

leaf red leaf lettuce or 1 leaf green leaf lettuce, turkey breast, ham, tomato, avocado, lime juice, leaf arugula or 1 leaf watercress, sugar-free ranch dressing

chicken breast, chopped into 1/2 inch cubes, olive oil, onion, diced, mexican-style tomatoes (go for plain, low sugar canned tomatoes if on the south beach diet), salsa (we use southwestern style), garlic cloves, chopped finely, oregano leaves, paprika, cumin powder (or to taste), salt (to taste), black beans, rinsed (can increase to 2 cans), fat free chicken broth, frozen corn (omit if on the south beach diet), frozen cut green beans, cilantro leaf, chopped finely (optional), minute brown rice, cooked (omit if on phase 1 of the south beach diet)

eggs, cream of tartar, salt, vanilla extract, lemon extract, granulated sugar substitute, whole wheat pastry flour, fat-free whipped topping or 2 cups light whipped topping

cauliflower florets, butter or spray, fat-free half & half, salt & pepper to taste

smoked salmon, chilled, green onion , cut into 1 inch pieces, fat free cream cheese, lemon wedge

pecans, finely chopped, almonds, finely chopped, walnuts, finely chopped, almond flour, butter or 2 tbsp coconut coconut oil, cream cheese, pourable splenda sugar substitute (or other sugar substitute that is equal to 1 and 1/3 cups sugar), eggs, vanilla, lemon juice, sour cream

fat-free refried beans, pinto beans, undrained, brown sugar, chunky salsa, catsup, boneless skinless chicken breasts, cut into 1-inch chunks, monterey jack cheese, shredded

cauliflower florets, i can tsp believe it s not butter spread, fat-free half-and-half, salt, fresh ground black pepper

garlic cloves, mashed, salt, low-fat mayonnaise, fat-free half-and-half, fresh lemon juice, dijon mustard, fresh ground pepper

sweet potato, low-fat buttermilk, trans-free butter, salt, white pepper, nutmeg, allspice, chopped pecans (optional)

pumpkin, milk, cinnamon, nutmeg, ginger, sugar-free instant vanilla pudding mix

whole wheat tortillas, eggs, scrambled, reduced-fat cheddar cheese, fat free cooked turkey, crumbled, tomato, chopped

pumpkin, milk, cinnamon, nutmeg, ginger, sugar free vanilla pudding

low-fat turkey bacon, leaves red leaf lettuce, tomato, sliced thinly, fat-free mayonnaise

plain low-fat yogurt, unflavored gelatin, fat-free half-and-half, sugar substitute, instant coffee powder, vanilla extract

cage free eggs or 1/2 cup liquid egg substitute, ground nutmeg, ground cinnamon, cap full pure vanilla extract, salted butter or south beach friendly margarine

skim milk, nonfat plain yogurt, coffee, brewed, sugar-free chocolate syrup, sugar substitute, ice cubes