Texas Bowl o 'Red

 Ingredients:

• 2 tbsp. mild chili powder
• 1 tbsp. chickpea flour or whole wheat flour
• 1 tsp. dried oregano
• 1/2 tsp. chipotle chili powder
• 4 tsp. extra-virgin olive oil
• 1 1/2 lbs. sirloin, well-trimmed and cut into 1-inch chunks
• 4 garlic cloves, minced

Makes 4 Servings

1. In a small bowl, combine the chili powder, chickpea flour, oregano, and chipotle powder (if using). 
2. In a large skillet, heat the oil over medium-high heat until very hot but not smoking. Add the beef and garlic and cook, stirring, until the beef is browned on all sides, about 1 minute. 
3. Sprinkle the chili mixture over the beef, stirring to coat well. Add 2/3 cup water to the skillet and bring to a boil over high heat. Reduce the heat and simmer, stirring occasionally, for 15 minutes to concerntrate the flavors. 
4. Ladle the stew evenly into 4 bowls and serve warm. 

WW POINTS VALUE: 7 pts. without flour, 9 pts. with flour

Note: This recipe appears in the South Beach Diet Super Quick Cookbook. Chili a treasured staple in Texan cuisine. The bowl o'red is not a chili but it's pieces of meat in a spicy 'gravy'. The 'red' in the title does not refer to beans or tomatoes but the addition of red chiles. This dish can be made in 30 minutes or less and can be enjoyed with your favorite side of vegetables. 

Banana Bread

 Ingredients:

• cooking spray
• 5 ripe bananas
• 2 cups whole wheat flour
• 2 tsp.baking powder
• 1 tsp. baking soda
• 2 tsp. ground cinnamon
• 1 tsp. ground nutmeg
• 1 tsp. ground cloves
• 1/2 tsp. sea salt (optional)
• 5 tsp. unsalted butter
• 1/4 cup dark brown granular sugar
• 1 large egg, at room temperature
• 1/4 cup milk
• 1/4 cup walnuts (optional)
• 1/2 cup dark chocolate chips (optional)

Makes 18 Servings (1 slice per serving)

1. Preheat oven to 350°F. Coat a large loaf pan with cooking spray.
2. Peel and mash 3 bananas. Peel and cut 2 bananas into small chunks. Set both aside.
3. In a large bowl, sift together both types of flour, baking powder, baking soda and salt; set aside.
4. In another large bowl, using an electric mixer, combine butter and sugar until light and fluffy. Add egg; beat to incorporate.
5. Alternating in batches, add mashed bananas, flour mixture and milk to bowl with butter mixture. Combine well but do not over beat; fold in walnuts and banana chunks.
6. Turn batter into prepared pan; bake until a tester inserted in center of bread comes out clean, about 1 hour. Cool in pan for 15 minutes and then turn out onto a wire rack to cool more. Cut into 18 slices. 

WW POINTS VALUE: 4-5 pts. per serving

Note: This recipe appears on www.weightwatchers.com. Moist and rich, this banana bread makes a great breakfast or snack that you and your loved ones won't be able to get enough of. It's the best way to use up bananas that you think are about to go bad; there's definitely no need to waste them. I used two cups of whole wheat flour, cut the brown sugar in half and added ground spices to make this banana bread healthier. The chopped walnuts are a crunchy treat as well, but feel free to omit them if you don't particularly want them in your bread. I added dark chocolate chips to add more flavor to the bread and made it more mosit too. You can enjoy it plain or toasted with some reduced-fat cream cheese smeared on each slice.

Chocolate Almond Butter Shake

 Ingredients:

• 1 cup unsweetened almond milk
• 2 tbsp. almond butter
• 2 tbsp. cocoa powder
• 1 cup baby spinach
• 1/4 avocado
• 1/2 cup ice cubes
• 1 tbsp. granular sugar substitute

Makes 1 Serving

1. Place all ingredients into a blender.
2. Blend on high until completely smooth, about 1 minute. Serve immediately.

WW POINTS VALUE: ? 

Note: This recipe appears on www.palm.southbeachdiet.com/recipes.  You can enjoy a chocolate shake in a new way.  The combination of avocado, spinach, cocoa powder and almond butter is quite delicious. Don't be intimidated by the combination of these ingredients. They actually taste delicious together. This easy plant-based beverage is sure to satisfy your sweet tooth while you stick to your low carb diet. 

Chicken Lasagna Cups

Ingredients:

• 6 chicken cutlets (thin cut)
• 1 cup shredded mozzarella, divided
• 1 cup sugar-free marinara sauce
• ¼ cup ricotta cheese
• ¼ cup cream cheese, softened
• 1 clove garlic, minced
• ½ Tbsp. Italian Seasoning
• ½ tsp. salt
• ¼ tsp. crushed red pepper
• ½ Tbsp. fresh parsley, chopped

Makes 6 Servings (2 cups per serving)

1. Preheat oven to 350°F. Coat a 12-cup muffin pan with nonstick cooking spray.
2. Place chicken cutlets on a cutting board. Using the smooth side of a mallet, pound cutlets to about ¼ inch thick.
3. Cut each chicken cutlet in half and lay them into the muffin tin cups, overlapping the ends to form bowls.
4. In a small bowl, mix together the ricotta cheese, cream cheese, ½ of the mozzarella, garlic, Italian seasoning and crushed red pepper.
5. Using a spoon, place about 2 tablespoons of the cheese mixture into each muffin cup.
6. Top each muffin cup with 2 teaspoons of marinara sauce.
7. Sprinkle the remaining mozzarella cheese on top of each muffin cup equally.
8. Bake for 25 minutes, until the chicken is cooked and the cheese is bubbly. Remove the lasagna cups from the muffin tin and place on a plate.
9. Garnish each lasagna cup with fresh chopped parsley. Serve warm.

WW POINTS VALUE: ?

Note: This recipe appears on www.palm.southbeachdiet.com/recipes. You can have your lasagna and eat it too when it is properly done. Enjoying lasagna on a low-carb diet can feel like a dream but it is possible. These lasanga cups use chicken cups in place of the pasta and it's quite delicious and filling. If you don't have marinara sauce, any homemade tomato sucae, such as puttanesca sauce, will work just as well. Also, cottage cheese works just as well in place of the ricotta cheese. 

Mustard-Roasted Pork & Apple Salad

 Ingredients:

• 3 tbsp. Dijon mustard
• 4 tbsp. apple cider vinegar
• 2 1/2 tsp. agave nectar
• 1/2 tsp. coarse sea salt
• 1 1/4 lbs. cabbage, cut into large chunks
• 1 tbsp. + 2 tsp. extra-virgin olive oil
• 1/4 tsp. freshly ground black pepper
• 1 lb. pork tenderloin
• 2  apples (such as Fuji, Pink Lady, Granny Smith), thinly sliced

Makes 4 Servings (2 cups per serving)

1. Preheat the oven to 400 F. In a large bowl, whisk together the mustard, 3 tablespoons of the vinegar, agave nectar, and 1/4 teaspoon of the salt. Measure out 1/4 cup of the dressing to use for the pork and set the large bowl aside. 
2. Place the cabbage in a roasting pan. Drizzle with the 1 tablespoon oil and sprinkle with the pepper and remaining 1/4 teaspoon salt. Toss ot coat. 
3. Place the pork on top of the cabbage mixture and spoon the 1/4 cup of the dressing over the top of the pork. Roast until the porkis just cooked through and an instant-read thermometer inserted in the center registers 145 F, about 30 minutes. Transfer the pork to a cutting board and when cool enough to handle, thinly slice crosswise.
4. Add remaining 1 tablespoon vinegar, remaining 2 teaspoons oil, the sliced pork, roasted cabbage, and apples to the large bowl with the dressing. Toss to combine. 
5. Divide the salad among 4 plates and serve at room temperature or chilled. 

WW POINTS VALUE: 7 pts. 

Note: This recipe appears in the South Beach Diet Gluten-Solutions Cookbook. The combination of apples and pork is such a decadent combination it should be a regular staple at your dinner table. Roasted pork tenderloin with apples or vegetables of your choice make a delicious meal and you will enjoy pork more as meal. Dijon mustard is also succulent and flavorful when combined with pork tenderloin. If you're on Phase 1, you can use sliced bell peppers in place of the apples. 

Grilled Lamb Burgers in Pitas

 Ingredients:

• 3/4 lb. lean ground lamb, trimmed
• 2 tbsp. finely chopped onion
• 2 garlic cloves, minced
• 3 tbsp. chopped fresh mint
• 1/2 tsp. ground coriander
• 1 tbsp. tomato paste
• 1 egg
• 1/2 cup dried whole wheat bread crumbs
• 1/4 cup crumbled feta cheese
• 1/4 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 4 (6-inch) whole wheat pita breads, top third cut off and discarded, wamrned
• 1 1/3 cups lightly packed chopped romaine lettuce
• 1 small red pepper, thinly sliced
• 1/2 kirby cucumber, halved lengthwise and thinly sliced
• 1/3 cup plain yogurt
• 1 tbsp. chopped fresh dill

Makes 4 Servings (1 burger per serving)

1.  Stir together lamb, onion, garlic, mint, coriander, tomato paste, egg, bread crumbs, feta, salt, and black pepper in medium bowl just until mixed well. Shape into 4 (1/2-inch) thick patties. 
2. Spray grill pan with nonstick spray and set over medium-high heat. Place patties in  grill pan and grill until instant-read thermometer inserted into side of burger registers 160 F, about 4 minutes per side. Meanwhile, mix dill with yogurt. 
3. Stuff each pita with 1/3 cup lettuce, one-fourth of bell pepper, one-fourth of cucumber, 1 burger, and about 1 tablespoon dill yogurt mixture. 

WW POINTS VALUE: 11 pts. 

Note: This recipe appears in the WW Family Meals Cookbook. Burgers can be delicious when they are done right. These are a new and flavorful take on your typical burgers. These burgers are made with lean ground lamb (which is quite decadent and delicious), they use feta cheese, cucumbers and bell peppers in place of traditional toppings and fillings and they are stuffed into pitas instead of in between buns. I also added a touch of tomato paste, egg, whole wheat bread crumbs and feta cheese to make these bugers much more flavorful and it was a success. If you don't have bell peppers available, use sliced tomatoes instead. You can also use any kind of leafy green in this recipe if you don't have romaine lettuce on hand. 

Philly Cheese Steaks

 Ingredients:

• 1 tsp. extra-virgin olive oil
• 1 large onion, thinly sliced
• 1 green bell pepper, sliced
• 2 garlic cloves, minced
• 1/4 tsp. salt
• 3/4 lb. lean boneless sirloin steak, trimmed and thinly sliced
• 4 (3/4 oz.) slices reduced-fat provolone cheese
• 4 whole wheat sandwish thins, split

Makes 4 Servings (1 sandwich per serving)

1. Heat the oil in a large skillet over medium-high heat. Add onion and cook, stirring, until softened, 5 minutes. Add peppers, garlic, and 1/4 teaspoon of the salt. Cook, covered, stirring occasionally, until onion is golden, about 10 minutes. Transfer to a small bowl. 
2. Wipe skillet clean Sprinkle steak with remaining 1/2 teaspoon salt and spray with nonsick spray, tossing to coat. Cook steak, in batches, until browned, about 2 minutes, transferring to plate as it is browned. 
3. Place 1 slice of prrovolone on bottom of each roll. Top with about 1/2 cup steak and one-fourth of onion mixture. Cover with tops of rolls. 

WW POINTS VALUE: 7 pts. 

Note: This recipe appears in the WW Family Meals Cookbook. A Philly cheesesteak is such a treat and it will fill you up leaving you satisfied when it's done right. Most cheese steaks contain a lot of salt and are on white hoagie rolls. These have lean sirloin, very little salt, onions, garlic and bell peppers and are on whole wheat bread. These are filling and flavorful and will leave you satified. Plus, they are lean on your wallet too.