Sunday, October 21, 2012

Weight Loss Winning Recipes

As you know from my previous post, I've committed to completely following the Slow Carb Diet from the book, Four Hour Body. It does work, and I want to be a size smaller in 3 weeks so that I can feel great in all of my fun, party clothes this holiday season.

Every day, breakfast is the same. Either a couple of scrambled eggs with spinach and peppers with a few black beans tossed in, or a protein shake. Lunch is grilled chicken or fish salad loaded with veggies (no cheese or croutons; balsamic and oil on the side). But, to keep me from feeling deprived, I whip up a few comforting recipes. I like to cook, so the chili fulfills my chopping and stirring fetish. The salad is easy to make ahead and to take to work for lunch. Since there is no 'goopy' dressing, it keeps well for several days. For more protein on work out days, I often add shrimp or chicken depending on what I have on hand. 

I could eat this at every meal, even when not dieting-- delicious!


1 Tbsp Olive Oil
One small red onion, diced
2 cloves minced garlic
2 cans Goya Cannellini beans, drained and rinsed well
1 quart Wolfgang Puck brand organic chicken stock
1 rotisserie chicken, skin removed (or you can bake your own chicken breasts)
1 chicken bouillon cube
2 cups water
1/2 jar Salsa Verde
1 can diced green chilies
1 red serrano pepper, peeled seeded and thinly sliced
1 Tbsp chili powder
2 cups baby spinach leaves
1/4 cup chopped cilantro (optional, and you can use parsley as a substitute)
Salt and pepper to taste

Drain/rinse beans and remove all breast and thigh meat from chicken pull apart into chunky pieces and set both aside. In a large soup pot or dutch oven, heat oil over medium high heat and sauté onions until softened. Add garlic and sauté 2 minutes. Add chicken stock and stir well. Add in chili slices, salsa, chopped peppers, chili powder, chicken and beans. Stir well. Add 1 cup water and bouillon cube. Bring to a boil. Reduce heat to low, add second cup of water and simmer for 30 minutes, stirring occasionally. Put into bowls when very hot and stir in spinach and cilantro. Let sit 5 minutes

** This makes a big batch-- enough for 8 servings. I reserve fresh spinach and cilantro to stir into bowls for later use. Leftovers keep well for up to a week if you wait to add the greens.

Very crisp and fresh for at least 3 days! 


2 smashed garlic cloves
1 diced and seeded jalapeno pepper
1 tsp cumin seeds
1.5 Tbsp olive oil
1 15oz can Goya black beans (or 2 8 oz cans) drained and rinsed
2 peeled, diced cucumbers
1 pint halved grape tomatoes
4 chopped scallions
1 lime, juiced
1/4 cup sliced hearts of palm
1 bag baby spinach salad 
salt and pepper to taste

Heat smashed cloves, pepper and seeds in a skillet with olive oil over low heat-- 5 minutes. Toss beans, cucumbers,tomatoes, lime juice and scallions in a bowl. Slightly mash the garlic mixture and add to the beans. Season with salt and pepper and toss with baby spinach and hearts of palm.

** As a note, you will notice I call for GOYA beans. The type you use really can impact the flavor and satisfaction. I have found this brand to be superior after trying many others.

More recipes to come on the Southern Sophisticate! I hope that you are following and that you will share your favorite creations with me for this diet!