Eat well and lose weight, too

Diets don't have to make you starve — or not want to eat because the food is so tasteless. Filled with flavorful and easy to make recipes, "The South Beach Diet Cookbook" has inspired dieters around the country. Written by Dr. Arthur Agatston, it also helps readers figure out the phase of the diet with which it matches. Check out these recipes.

Chopped fresh apple, not the usual applesauce, flavors these moist muffins.  If you really like cinnamon, you can add an extra 1/4 to 1/2 teaspoon for added zip.  Make these an occasional part of your Phase 3 breakfast plan.

This hearty frittata is chock-full of healthy veggies, making for a very special satisfying breakfast.

Vegetable Frittata With Parmesan Dr. Arthur Agatston Makes 4 servings INGREDIENTS • 2 tablespoons trans-free margarine • 1 onion, chopped • 2 zucchini, thinly sliced • 4 large mushrooms, chopped • 1/2 large red bell pepper, chopped • 1/2 teaspoon salt • 1/4 teaspoon dried thyme, crushed • 1/4 teaspoon ground black pepper • 4 large eggs, at room temperature • 1 cup liquid egg substitute • 1-1/2 tablespoons grated parmesan cheese (optional) DIRECTIONS Place the broiler rack in the lowest position (6 to 7 inches from the heat source) and preheat the broiler.  Melt 1 tablespoon of the margarine in a large oven-safe nonstick skillet over medium heat.  Add the onion, zucchini, mushroom, bell pepper, 1/4 teaspoon of the salt, the thyme, and 1/8 teaspoon of the pepper.  Cook, stirring occasionally, for 8 minutes, or until the vegetables are tender and no juices in the pan.  In a large bowl, combine the eggs, egg substitute, the remaining 1/4 teaspoon salt, the remaining 1/8 teaspoon pepper, and the cheese, if using. Melt the remaining 1 tablespoon margarine in the skillet with the vegetables over very low heat.  Pour in the egg mixture.  Cook, uncovered and without stirring, for 15 minutes, or until only the top remains runny.  Place the skillet under the broiler and cook for 2 minutes, or until the eggs are just set.  Slide the frittata onto a large serving plate to serve. Nutrition at a glance Per serving: 200 calories, 12 grams fat, 3-1/2 g saturated fat, 16 grams protein, 9 grams carbohydrate, 2 grams dietary fiber, 215 milligrams cholesterol, 510 milligrams sodium. MANAGE YOUR RECIPES

If you need a meal in minutes, this is just what you're looking for.  This can also be eaten as a dinner salad in the summer when you just don't want to turn on the oven.

Smoked Chicken Salad With Raspberry-Balsamic Vinaigrette Dr. Arthur Agatston Makes 4 servings INGREDIENTS • 1/4 cup sugar-free raspberry jam • 3 tablespoons extra virgin olive oil • 1/4 cup balsamic vinegar • 3/4 pound boneless smoked chicken breast, cut into 3" strips • 6 cups mesclun mix • 2 cups fresh raspberries • 1/4 cup toasted sliced almonds DIRECTIONS In a resealable jar, combine the jam, oil, and vinegar.  Close the lid tightly and shake vigorously. In large bowl, gently toss the chicken with the dressing.  Line a large platter or bowl with the mesclun.  Top with the chicken mixture, raspberries, and almonds.  (Or, if desired, place the chicken on the mesclun and serve the dressing on the side or drizzled over the top and topped with the raspberries and almonds.) Nutrition at a glance Per serving: 275 calories, 17 grams fat, 3 grams saturated fat, 18 grams protein, 25 grams carbohydrate, 6 grams dietary fiber, 33 milligrams cholesterol, 800 milligrams sodium MANAGE YOUR RECIPES

Use this one-dish meal to easily add a few servings of vegetables to your day.  Serve it in bowls with crusty whole grain bread or spoon it over whole-wheat fettuccine.

Meatballs With Tomato and Zucchini Medley Dr. Arthur Agatston Makes 4 servings INGREDIENTS • 1/2 pound extra-lean ground beef or ground turkey breast • 1/4 cup whole wheat bread crumbs • 1/4 cup liquid egg substitute or 1 egg • 3/4 teaspoon ground black pepper • 1/2 teaspoon dried Italian seasoning • 6 tablespoons grated parmesan cheese • 1 onion, finely chopped • 2 cloves garlic, minced • 2 zucchini, halved lengthwise and sliced • 1 yellow squash, halved lengthwise and sliced • 1 can (16 ounces) Italian style cut tomatoes • 1 can (16 ounces) crushed tomatoes • 1/4 cup chopped fresh basil • Sprig basil, for garnish DIRECTIONS In large bowl, combine the beef or turkey, bread crumbs, egg substitute or egg, 1/2 teaspoon of the pepper, the Italian seasoning, and 4 tablespoons of the cheese.  Form into balls the size of walnuts. Spray a large nonstick skillet with cooking spray and heat over medium heat.  Working in batches, add the meatballs and cook for 15 minutes, or until browned and no longer pink inside.  Remove to a bowl, leaving drippings in the skillet.  Repeat to cook the remaining meatballs.  In the same skillet in warm drippings over medium-high heat, add the onion and the garlic and cook for 5 minutes, or until the onion is tender.  Stir in the zucchini, yellow squash, cut tomatoes (with juice), crushed tomatoes, the remaining 1/4 teaspoon pepper, the remaining 2 tablespoons cheese, and the meatballs. Heat to boiling. Reduce the heat to low, cover, and cook for 20 minutes.  Stir in the chopped basil. Garnish with the basil sprig. Nutrition at a glance Per serving: 280 calories, 20 grams fat, 5 grams saturated fat, 23 grams protein, 25 grams carbohydrate, 6 grams dietary fiber, 88 milligrams cholesterol, 646 milligrams sodium. MANAGE YOUR RECIPES

Strawberries with chocolate dip are so easy to prepare, yet they have a wonderfully fancy feel.  For a special presentation, serve the dip in clear crystal bowl on a platter circled with strawberries.

Nutrition at a glance
Per serving: 130 calories, 1/2 gram fat, 0 grams saturated fat, 3 grams protein, 31 grams carbohydrate, 4 grams dietary fiber, 0 milligrams cholesterol, 45 milligrams sodium

Excerpted from “The South Beach Diet Cookbook” by Arthur Agatston. Copyright © 2004. Published by Podale Press. All rights reserved. No part of this excerpt can be used without permission of the publisher.