Soup with chicken and kale


10 min


20 min
When I started with South Beach diet, the responses from my readers and loved ones are overwhelming. Thanks a bunch to all my well wishers and readers and also thanks a lot for writing in to me. Most of my family members shared a weird expression when I said that I am on a diet. All that comes to their mind is “Oh my god she is starving to lose weight”. For them, starving oneself  to death is equivalent to dieting. So here I am explaining what’s the PHASE 1 of South Beach diet all about.
Phase 1 is the shortest phase which lasts for just 2 weeks. This phase helps to eliminate the cravings for sugar and refined starches (Bad carbohydrates) in our body. The diet stabilizes the blood sugar level and this is perfect for those who are diabetic and ofcourse for those of us who are looking to lose weight. I stuck with phase-1 for 14 days following the menu suggested in the book. Since I traveled for the next 2 weeks, I could barely do any justice to my diet but managed not to gain any extra pounds when I got back. Then I went to phase 1 again. I have been jumping between phase 1 and 2 and still the results have been so encouraging. Every morning I get so excited to weigh myself and would jump up to the ceiling to know that I have lost some weight, even it is just 0.2 pounds. 🙂 It is better to weight oneself every other week but somehow, I get tempted to hop on to the weighing scale as the first thing in the morning.
The meals given in this stage are super delicious (Trust me when I say that), yes they are so yummy, nutritious and rich in fibers. You will be including lean protein such as fish, shrimp, crabs, oysters, skinless chicken/turkey breasts, lean cuts of beef, tofu, reduced fat cheeses, eggs, 1% or fat free milk, nuts like almonds, soy, walnuts, pecans and seeds like flax, pumpkin or sunflower seeds , avocados, high fiber veggies like celery, greens, cabbage family, beans and lentils. I use extra virgin olive oil or canola oil for cooking.
You can have 3 hearty meals and 3 snacks. Few of my favorite dishes are Boy-choy shrimp, Pesto chicken, Pecan crusted trout or tilapia and Chok full of veggie chilli and few favorite healthy snacks are part-skim mozzarella sticks, roasted nuts (ofcourse you have numbers to stick to and cannot keep munching in cups), celery/cucumber with hummus or any roll ups. There also desserts to enjoy. But my personal choice is to avoid that as much as you can. The deserts are made with artificial sweeteners, which according to me is unnecessary to a normal body unless you are diabetic or have a medical condition that demands its use. Instead, I drink 8oz warm milk before I hit the bed. Sometimes if my cravings are high, I make nutty granola with 2 teaspoon Splenda.
According to me the most important thing to remember in South beach diet is the list of foods to avoid. In phase 1, you are denied from eating rice, pasta, grains like oats, barley, sugar, peas, carrot, corns, potatoes, beets and fruits. And no alcohol!!! This is just for 2 weeks. So it shouldn’t be a problem and we can stick through this easily. If you want to join me in this battle, shoot me an email. Let’s do it together.
Chicken kale soup is yet another Phase 1 dish. They are made with skinless chicken breast and kale. A very simple, nourishing and hearty soup. You can refrigerate them for couple of days too.
1 cup skinless chicken breast – cubed
1 bunch kale – chopped
1 teaspoon extra virgin olive oil
1 cup red onions – diced
2 garlic cloves – minced
2 teaspoon red chili flakes
3 cups low sodium chicken broth
1 teaspoon dried thyme
Salt and pepper
Heat oil in a large cooking pan.Once they are hot, add garlic. Saute for 30 seconds. Sprinkle the chili flakes and cook for 20 seconds. Add the onions and cook for 3-4 minutes.
Add the chicken breasts and kale and saute till they wilt, approximately 3-5 minutes. Pour in the chicken broth and sprinkle the thyme . Mix and cook covered for 30 minutes. Sprinkle salt and pepper to taste and serve hot.
1.  Sometimes when I don’t have chicken stock, I add water instead.
2. You can add any herb of your choice.
3. You could also add chick pea for a variation. For my husband, who is not in any diet, I would add cooked brown or white rice to the soup.
4. This fits the phase 1 criteria and can also be enjoyed in phase 2 and 3 with a warm whole wheat baguette.
5. You can replace kale with swiss chard, spinach or any greens.
Will write about Phase 2 on my next post.

Summer is in and days are long and hot. Wouldn’t it be great to cuddle ourselves with a glass of refreshing drink? Non-alcoholic mocktail kit giveaway coming soon. One lucky reader will win a Tres Agaves T-Shirt, branded lime squeezer, Tres Agaves Cocktail-Ready Agave Nectar. Stay tuned!!!

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  1. good to know about south beach dieat. seems great…keep up the good work share the recipes.this soup looks delish!

  2. This south beach diet sounds absolutely wonderful, soup looks super delicious and yummy..

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