Vegetable Quiche Bars - Chicken Avacodo Swiss Melt - Swiss Steak

South Beach Diet Recipes

Vegetable Quiche Bars

This recipe is an adaptation from the Vegetable Quiche Cups in the SBD book. I wanted a quicker faster way to prepare them without using the foil cups.

Mix together:

1 lb package of chopped broccoli (defrosted) - or the equivalent of freshly steamed broccoli.
1/4 cup red bell pepper - chopped
1/4 cup onion - chopped
3/4 cup of egg substitue
3/4 cup of low-fat cheese - shredded

Pour mixture into a loaf pan that has been sprayed with olive oil. Bake at 350 degrees for approximately 30-35 minutes. Allow to cool. Slice into 8 bars or twelve squares.

Note: Each bar is the equivalent of 2 and one half the SBD diet quiche cups. The bars are a perfect fit for the snack size Ziplock baggies.

Chicken Avocado Swiss Melt

Chicken Avocado Provolone has been a favorite in our family for many years. With the SBD in mind the only change is substituting the provolone with Kraft non-fat cheese.

Ingredients:
4 chicken breasts
1 avocado - sliced
Kraft non-fat swiss cheese sandwich slices
Chef Paul Prudhommes Poulty Magic Seasoning Blend.

Sprinkle the chicken breasts with the seasoning blend and place in a covered dish. Bake chicken for 20 minutes in pre-heated oven (350 degrees). Remove chicken from oven and top each breast with 3-4 slices of avocado. Then place with one slice of cheese over each breast. Place uncovered dish under broiler until cheese is lightly brown (approximately 1 minute).

Harvest Swiss Steak

This is my mother's recipe. She baked it in the oven at home when I was little but I make use of a crock pot. You can use cubed beef steak or tenderized round steak.

Ingredients:

6 cubed beef steaks
4-6 garden tomatoes - sliced
1 green pepper - cut in strips
1 medium sized yellow onion - sliced
salt and pepper
olive oil spray

In a skillet heat up the oil (Use the oil sparingly). Brown the cube steaks on both sides. Place three of the heat-seared cube steaks in the bottom of the crock pot. Then cover it with half of the vegetables (tomatos, peppers, onions) in layers. Place the remaining meat steaks in the crock and top with remaining vegetables (again in layers). Cook on low for 6-8 hours or on high for 3-4 hours. Use the salt and pepper to your taste preference while cooking the meat and preparing the vegetable layers. This makes for a tender and tasty meat dish.

*Note: This is called "Harvest Swiss Steak" because I use the end of the season tomatoes from the garden to make it. However, you can make plain ole "Swiss Steak" year round using store-bought produce or canned stewed tomatoes.

Moving Along: Week Two of Phase 1