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South Beach Diet Phase 1: Keeping Salads Interesting

Updated on May 7, 2009


My wife and I are on Phase 1 of the South Beach Diet as I write this, and during this phase there are some foods we eat a lot of ….eggs are one, and we did a piece recently on keeping eggs interesting.  Salads are a lunch staple on SBD Phase 1, and keeping them interesting can be a challenge as well.  Well, there are lots of great salad recipes in the South Beach recipe books, but we like to experiment with our own creations too, to keep us both interested and motivated.  Here are a few easy ones……


Hot Dog Salad—On a giant bed of lettuce (each one of these should start with romaine, green leaf, spinach or combo of any of those), add chopped tomato and cucumber and/or dill pickles, pickled jalapeno slices, a few spoonfuls of dill pickle relish, and cooked and thinly sliced low fat beef hot dog.  Swirl some ranch dressing and some mustard over the top, sprinkle with celery salt, mix and enjoy. 


Chef Salad—Growing up on Long Island, I went through phases where I was absolutely addicted to deli chef salads.  Here is a variation on that….top lettuce with chopped tomato and green olives.  Add a few chunks of low fat cheddar and/or Swiss cheese (provolone works too).  Then roll up a few slices of deli turkey and ham, and slice them into little rounds.  Top salad with meat, and then with some homemade Thousand Island dressing (equal parts lite mayo, low sugar ketchup and a teaspoon of dill pickle relish) or any other low-carb dressing you choose.


Chicken Caesar—Sprinkle a chicken breast with salt and pepper, and grill for about five minutes per side or until no longer pink and lightly charred.  Let chicken rest on a cutting board or plate.  Assemble lettuce and top with sliced chicken and shreds of Parmesan cheese, and top that with Caesar dressing.  (This can also be made with grilled sirloin steak or shrimp). 


Cobb Salad—You’ll need to have a pre-cooked hard-boiled egg on hand before putting this one together.  Sprinkle a chicken breast with salt and pepper and grill until done.  Set aside and layer salad with lettuce, chopped tomato, chopped hard-boiled egg, sliced avocado, one or two crumbled slices of turkey bacon or center cut bacon, sliced black olives, and shredded low fat cheddar cheese.  Serve with the low-carb dressing of your choice, or make the one I do….mix some olive oil and lemon juice, a squirt of Dijon mustard, and sprinkling of salt, pepper and dried oregano.  Whisk with a fork and pour over salad. 


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