The Magical Fruit

Without conjuring any dirty rhymes, I'll just say that beans are awesome. They're particularly awesome on South Beach Diet, where it's very hard to find foods that are genuinely filling.



GREEN CHICKEN CHILI - This recipe is actually one that I frequently make anyway, and just happens to be South Beach-friendly. It has a bright flavor with a bit of kick, and best of all, is super-healthy without sacrificing any flavor.

- 3 lb bone-in, skin-on split chicken breasts

- vegetable oil

- salt and pepper

- 3 poblano peppers

- 3 Anaheim peppers

- 2 jalapeno peppers

- 2 onions, chopped

- 6 garlic cloves, minced

- 1 Tb ground cumin

- 1 1/2 tsp ground coriander

- 2 (15 oz) cans cannelini beans (white kidney beans), drained & rinsed

- 32 oz low-sodium chicken broth

- 1/4 C fresh cilantro, minced

- 4 scallions, sliced thin

-3 Tb fresh lime juice


1. Season chicken with salt and peppers. Heat 2 Tb oil in a large French oven or stock pot over medium-high heat. Brown chicken, skin side down, until deep golden, ~ 6 min. Set aside. Remove skins.

2. In batches, pulse chilies in a food processor to consistency of chunky salsa.

3. Add 1 tb oil to pot. Add chilies, onions, garlic, cumin, coriander, and 1 tsp salt. Cook, stirring often, until veggies are softened, ~10 min.

4. Transfer 1 C of cooked veggies mixture to food processor. Add 1 C beans and 1 C broth. Process until smooth. Return to pot.

5. Add remaining 3 C broth. Return chicken to pot. Cover & simmer until chicken registers 160 degrees F, 10-15 min. Remove chicken and shred it.

6. Stir in remaining beans. Simmer until heated through, ~5 min.

7. Stir in shredded chicken. Summer until thickened, ~15 min.

8. Stir in cilantro, scallions, & lime juice. Season with salt and pepper to taste.


FAUX BROWNIES - Yes, I said it. Fake brownies. No flour, no sugar, no chocolate chips. Just moist, chocolaty, nutty goodness. Do they taste as good as real brownies? Hello no! But you know what, they're a welcome bit of chocolate and fluffiness in an otherwise barren menu of veggies and meats. The original recipe called for olive oil, which lended a decidedly unpleasant flavor of minerals, or Italy, or something weird and unwanted. I figured 2 Tb of butter weren't going to kill me.

- 1 can (15.5 oz) black beans, drained and rinsed

- 4 large eggs

- 2 Tb melted unsalted butter

- 1 tsp vanilla extract

- 1 C Splenda

- 3 Tb unsweetened cocoa powder

- 1 tsp baking powder

- 1/4 tsp salt

- chopped walnuts or pecans


1. Preheat oven to 350 degrees. Lightly grease an 8x8" baking pan.

2. In a blender or food processor, combine the beans, eggs, butter, vanilla, Splenda, cocoa powder, baking powder, and salt. Process until smooth.

3. Scrape the batter into the pan. Sprinkle nuts on top. Bake for 25 minutes, until a toothpick comes out clean. Serve warm with Faux Whipped Topping.



















FAUX WHIPPED TOPPING - I've become a stark raving fan of Greek yogurt. Buyer beware: different brands have decidedly different qualities. So far, Chobani is my favorite, but Kroger also makes a thick, delicious Greek yogurt. Surprisingly, the "Greek" brand was absolutely terrible.

- Big healthy dollop of plain, nonfat Greek yogurt

- Splenda to taste

- Vanilla extract to taste


1. Just mix it all together, and spoon onto your Faux Brownie. Then smile at all the calories, fat, and carbs you've cut.