Servings Preparation time Calories Protein g Carbohydrates g Fat g

15 minutes

Ingredients: 1.5 cups of instant white rice

1 can (16 oz) of pinto beans, rinsed and drained 1 cup of water (or 1 cup of chicken stock) 1/2 cup of picante sauce 1/2 cup of sliced green onions 3 diced jalepeno peppers

Instructions: 1. Bring to a boil the water, picante sauce and onions in a saucepan.

2. Next, stir in the rice, beans and peppers. Cover and remove from heat. Let stand for 10 minutes.

Garlic Mashed Potatoes

Nutrients per serving (4 oz)


Preparation time Calories

Protein (g) Carbohydrates (g) Fat (g)


20 minutes 117

3 24 1

3/4 cup of skim milk

2 cloves of minced garlic

1/4 tsp of garlic powder 1/4 tsp of pepper

1/2 tsp of Molly McButter (or any butter flavored spray)

Instructions: 1. Cook potatoes by either boiling or microwaving on high until done. Next, place all ingredients in a food processor and blend until smooth.

Good Carb Diet

Good Carb Diet

WHAT IT IS A three-phase plan that has been likened to the low-carbohydrate Atkins program because during the first two weeks, South Beach eliminates most carbs, including bread, pasta, potatoes, fruit and most dairy products. In PHASE 2, healthy carbs, including most fruits, whole grains and dairy products are gradually reintroduced, but processed carbs such as bagels, cookies, cornflakes, regular pasta and rice cakes remain on the list of foods to avoid or eat rarely.

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