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Review - The South Beach Diet Quick & Easy Cookbook

Contributed by: Judi Lockwood of

Article: "The South Beach Diet Quick & Easy Cookbook"
Author: Chris Sadler
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Copyright:  2005 Judi Lockwood
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The South Beach Diet Quick & Easy Cookbook

by Judi Lockwood -

The South Beach Diet Quick & Easy Cookbook is written by Arthur
Agatston, MD, and Associate Professor at the University of Miami,
School of Medicine. Other useful books by him are the South Beach
Diet and The South Beach Diet Good fats, Good Carbs Guide.
Similar to the Atkins diet, the South Beach diet names sugar as
one of the culprits for obesity in modern society. The 'Thrift
Gene theory' allows the storage of belly fat during plentiful
times allowing survival during lean times. 

When the results of the low fat, high carb diets of the 1960s &
1970s were examined, the myth of cutting fat from diets was
revealed. People became obese and the incidence of diabetes rose.
The theory behind the South Beach diet is that a diet of good
fats, good carbs, lean proteins and fibre results in safe, steady
weight loss has had proof in many celebrities who have been
successful in weight including a former president of the United
States. The similarity to the Atkins Diet ends with the
practicality of this diet. Tips on quick meals made without a
recipe are useful and encourage the reader to think outside the
box, which, in essence, is the key to permanent weight loss.

The diet consists of three phases. The first cuts out all
starched and sugars for two weeks. The second reintroduces
wholewheat carbs into the diet. This continues until a healthy
weight has been reached. The last phase allows the eating of
anything in moderation while the principles of the diet are
adhered to. In the South Beach Diet Cookbook, most of the recipes
have 10 ingredients or less and phases 1, 2 and 3 are clearly
marked. Preparation times are realistic and the nutritional notes
are useful to everyone regardless of diet. The photographs are
colourful and appetizing and are not intimidating to a novice.

Recipes include everything from classic French such as
Ratatouille, a good stable for anyone, to Greek, Italian, Indian
and Asian cuisines. The format of the book divides recipes by
categories, eg. poultry, vegetarian etc. which proves quite
useful. This book would be a welcome addition to any kitchen
regardless of dietary requirements. 

South Beach Chicken Paella

Saffron makes this simple one-pan classic a real treat, lending
brilliant color and pungent flavor. This is one of the few
recipes that takes a little bit longer to cook than most of the
others in this book; it's a great dish to serve for company. 

Prep Time: 10 minutes Cook Time: 35 minutes 

1 1/2 pounds boneless, skinless chicken breasts,
    cut into 1/2-inch pieces 
1 tablespoon extra-virgin olive oil 
1 medium onion, chopped 
1/2 cup whole-grain, quick-cooking brown rice (page 10) 
3/4 cup roasted red bell peppers (from a jar), drained
    and thinly sliced 
2 cups lower-sodium chicken broth 
1/4 teaspoon powdered saffron 
3 tablespoons chopped fresh parsley 
Salt and freshly ground black pepper 

Season chicken with salt and pepper. Heat oil in a large,
straight-sided skillet over medium-high heat. Add chicken and
onion; cook, stirring often, until onion is softened, about 5

Stir in rice. Add red peppers, broth, and saffron; bring to a
boil. Cover, reduce heat, and simmer, stirring occasionally,
until most of the liquid is absorbed, about 30 minutes. If paella
has excess moisture, cook uncovered for 3 to 5 minutes. Stir in
parsley, season to taste with salt and pepper, and serve. 

Makes 4 (1 1/2 cup) servings 

Nutrition at a Glace Per Serving: 360 calories, 7 g fat, 1.5 g
saturated fat, 45 g protein, 26 g carbohydrate, 1 g dietary
fiber, 440 mg sodium 

About the Author:
Judi Lockwood is an Editor of The
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The South Beach Diet Quick & Easy Cookbook



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