Quote Originally Posted by teigyr View Post
As far as South Beach taking more time, I know my mother said that it tended to take fresh ingredients (meaning more trips to the store) and cooking.
I see what you mean. There's definitely more advance planning needed than for our normal way of eating - we'd have meals like soup & tuna sandwiches, chili and rice, or pasta fairly regularly since it involved zero planning and we could get the ingredients out of our cupboard.

I'm trying to find items that can be made ahead of time & frozen, & popped into the microwave.

My long winded question is....what is fast, good for you, and doesn't go bad quickly? There are days I don't even have time to make scrambled eggs (go figure!) so those are cereal days. I don't like skimping on sleep either.
Here's something that I plan to try - mini vegetable quiches that can be frozen & reheated in the microwave. They'd work well at any meal or as a snack. The recipe is in the SB Diet book, and I also found it in this journal:

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Vegetable Quiche Cups

Need: Foil baking cups, muffin tin, cooking spray, oven

Ingredients:
3/4 cup liquid egg substitute - I used Nulaid ReddiEgg real egg product which is produced with egg whites and is pasteurized so there is no salmonella risk. It is cholesterol and fat free. You could also use 3 large whole eggs or 3/4 cup egg whites.
1 package frozen chopped spinach (10 oz.)
3/4 cup shredded reduced-fat cheese - any kind of your choice. I used some cheddar and some mozzerella.
1/4 cup diced red or green peppers or mixture of both
1/4 cup diced onions
A couple shots of Tabasco or other hot pepper sauce, if desired, to taste.
Salt to taste - with the cheese, these don't need much added salt, but I like things salty and so I added a half teaspoon of salt.

Heat oven to 350F
Line 12 cup muffin pan with foil baking cups, spray the cups with the cooking spray.
Thaw and drain spinach - I wring it out well in my hand.
Mix the spinach, egg substitute, cheese, peppers, onions, hot pepper sauce, salt in a bowl.
Fill the foil cups with the mixture.
Bake at 350F or 20 minutes, testing so that a knife inserted in the middle comes out clean.
Remove from cups to serve.

Nutrition:
77 calories
5 grams fat - which includes 2 g. saturated, 3 g mono
10 mg cholesterol
3 grams carbohydrate
9 grams protein
2 grams fiber
160 mg sodium (more if you add salt as I did)

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HTH, - Jo.