Apple and Almond Souffle

Ingredients:

• 3 medium baking apples, peeled, cored and cut into bite-size pieces
• 1/4 cup water
• 3 tbsp. sugar substitute
• 1/2 tsp almond extract
• 5 egg whites
• 1/4 cup sliced almonds, toasted (optional)

Makes 4 Servings

1. In a 2-quart saucepan, combine the apples and water. Bring to a boil over high heat. Reduce the heat to low, cover and simmer, stirring occasionally, for 10 minutes, or until apples are tender. Stir in the sugar substitute and almond extract. Remove from the heat and place in the refrigerator for 10 minutes. (Place a hot pad underneath the pot in the refrigerator.)
2. Preheat the oven to 425 F.
3. In a large bowl, with an electric mixer on high speed, beat the egg whites until puff peaks form. With a rubber spatula, gently fold into the cooled apple mixture. Spoon the mixture into a 1 1/2-quart soufflé dish.
4. Bake for 15 minutes, or until soufflé is puffed and browned. Sprinkle with almonds before serving, if using. Serve Warm.

WW POINTS VALUE: 3 pts.

Note: This recipe appears in the South Beach Diet Cookbook. This is  delicious dessert that is light and fluffy and full of flavor with very few ingredients. The almonds add more flavor to the dish along with some heart-healthy fat. You will want to cook this dish again and again.

 

Filet Mignon with Red Wine Sauce

Ingredients:

• 3 spray(s) cooking spray
• 8 oz Beef, filet mignon, trimmed, raw, washed and patted dry (use two 1/4 lb pieces)
• 1/2 tsp table salt
• 1/2 tsp black pepper, freshly ground
• 6 Tbsp red wine, such as Burgundy or Bordeaux
• 1 tsp unsalted butter
• 1/2 Tbsp chives, or parsley, fresh, chopped
• 1/2 pound(s) asparagus, trimmed, steamed or roasted

 Makes 2 Servings

1. Coat a grill pan (with sides) with cooking spray; set pan over medium-high heat.
2. Rub salt and pepper all over steak. When pan is hot, cook steak for about 4 minutes without flipping. Flip steak and cook for about 4 to 6 minutes more for medium doneness.
3. Remove steak to a cutting board and loosely cover with aluminum foil; let rest for at least 10 minutes (steak will continue to cook under foil).
4. While steak is resting, pour wine onto grill pan; increase heat to high. Reduce liquid by about 75%, scraping bottom and sides of pan while sauce is boiling (the thicker the sauce, the more the flavor it will have), about 2 to 4 minutes. If any juice has seeped out of steak while it’s resting, add it to grill pan. Once sauce is reduced, add butter to pan; cook until just melted.
5. Very thinly slice steak against grain and place on plates; drizzle with sauce. Garnish with chives or parsley and serve with asparagus. Yields about 3 1/2 ounces steak, 1 tablespoon sauce and 1/2 of asparagus per serving.

WW POINTS VALUE: 6 pts.

Note: This recipe appears on www.weightwatchers.com. If you are ever in the mood for a romantic Parisian dinner, this is a special treat for you. You can use this recipe with any kind of steak; just simply adjust the cooking time to accommodate the thickness. You can also broil the steak if you don't want to cook it in the fry-pan and it will taste just as delicious. Other side recommendations: roasted asparagus, light creamed spinach, mashed potatoes with celeriac root or even a light salad with a glass of red wine to wash it all down.

 

Paella (My Version)

Ingredients:

• 4 tsp olive oil
• 1 red bell pepper, seeded and coarsely chopped
• 1 Spanish Chorizo (cured) thinly sliced
• 1 onion, thinly sliced
• 5-6 garlic cloves, minced
• 1 lb. boneless, skinless chicken breasts, thinly sliced
• 1 cup regular long-grain rice or Bomba (Spanish) rice
• 3 cups chicken broth
• 1 chicken or fish bouillion cube 
• 2 medium tomatoes
• 1 cup peas
• 1 tsp paprika
• 1/2 tsp cumin
• 2-3 saffron strands, crushed
• 2 tbsp finely chopped fresh parsley
• 1/2 tsp salt
• 1/4 tsp freshly ground pepper

Makes 8 Servings

1. Heat the oil in a large nonstick skillet. Saute the bell pepper, onion and garlic until softened, about 5 minutes. Add the tomatoes, peas and cook stirring well for about 5 minutes. Add the chicken and the rice, stirring, until the chicken is lightly browned, about 2 minutes.
2. Stir in the chicken stock, boullion cube, paprika, cumin, saffron and chorizo; bring to a boil. Reduce heat and simmer, covered, until most of the liquid is absorbed, 10-20 minutes. Stir in the parsley, salt and pepper. Cook, covered, until all the liquid is absorbed, about 5 minutes longer.

WW POINTS VALUE: 9 pts. (1/4 of paella)

Note: This recipe appears in the New WW Complete Cookbook. Paella is a traditional Spanish dish that combines meats, sausage, and fish in a rice base. The original WW recipe calls for chicken, shrimp and mussels to create lots of flavor with little fat. It was my mom's birthday and she wanted Paella for her birthday. I learned how to cook paella and I was ready to cook this dish. I had the original Paella recipe from my cooking class and incorporated some of the ingredients from that recipe to the WW recipe. The original WW recipe called for shrimp and mussels and I substituted tomatoes, peas, chicken boullion cube and chorizo and added paprika and cumin for a more flavorful dish. A Paella MUST include chorizo, Bomba Rice, saffron, paprika and cumin for that authentic Spanish taste. Don't use too much because a little spice goes a long way. The points value may be affected but it's a very filling dish that is perfect for any occasion and it's a healthy comfort food. Ole!

Poached Eggs with Cherry Tomatoes and Scallions

Ingredients:

• 1 tbsp extra-virgin olive oil
• 2 scallions, thinly sliced
• 8 oz. grape tomatoes, halved (1 1/4 cups)
• 1/8 tsp salt
• 2 tsp white vinegar
• 2 large eggs

Makes 4 Servings

1. In a small nonstick skillet, heat oil over medium heat. Add scallions and cook until fragrant and beginning to soften, about 2 minutes. Add tomatoes and salt; cook, stirring occasionally, until tomaotes have softened and given off some of their juices, about 3 minutes. Remove the pan from the heat, cover, and keep warm.
2. Bring a large saucepan of water to a boil; add vinegar. Crack 1 egg into a cup. Gently slide egg into the water. Repeat with the remaining egg, using a slotted spoon to keep eggs separated from each other, if necessary. Cook at a simmer until yolks are lightly set, 3-4 minutes.
3. Dived tomato-scallion mixture between 2 shallow bowls. Top each with an egg. Spoon any remaining liquid from the tomato mixture over the eggs. Serve warm.

WW POINTS VALUE: 4 pts.

Note: This recipe appears in the South Beach Diet Taste of Summer Cookbook. Poached eggs are absolutely declicious whenever you can eat them. I've always wanted to poach an egg and after watching Julie & Julia many times, I felt I was ready to try poaching eggs. Poaching eggs is a delicate skill that takes time and patience to master but the eggs are delicious. This is a very simple recipe but it's really tasty without a whole lot of flavor. Sometimes, keeping a dish simple can make a meal go a long way.



Herbed-Marinated Sirloin with Roasted Asparagus and Tomatoes

Ingredients:

• 1/2 tsp dried garlic powder
• 1/2 tsp dried majoram
• 1/2 tsp dried thyme
• 1/2 tsp freshly ground black pepper
• 1/4 tsp salt
• 1 (1 3/4 lb.) sirloin steak, about 1 1/2-inches thick
• 1 lb. medium-thick asparagus, trimmed
• 1 1/2 cups grape tomatoes
• 2 tsp extra-virgin olive oil

Makes 4 Servings

1. In a small bowl, combine the garlic powder, majoram, thyme, pepper and 1/8 tsp of the salt. Rub onto steak. Place steak on a plate, cover with plastic wrap and let steak rest at room temperature for 30 minutes.
2. Lightly coat a heavy skillet with cooking spray and heat over medium-high heat. Pan-grill steak 10 minutes per side for medium-rare. Transfer to a cutting board and let sit for 5-10 minutes.
3. While the steak is resting, heat the oven to 450 F. Spread asparagus and tomatoes on a baking sheet, drizzle with oil, sprinkle with remaining 1/8 tsp of salt, and toss to combine. Roast until tomatoes are bursting and asparagus is tender, 8-10 minutes.
4. While vegetables are roasting, thinly slice steak. Divide steak and vegetables among 4 plates and serve warm.

 WW POINTS VALUE:6 pts.

 

Note: This recipe appears in the South Beach Diet Taste of Summer Cookbook. This is a great meal for people who love steak and vegetables. The herbs rubbed on this steak are so heavenly delicious along with the roasted vegetables drizzled in olive oil. The vegetable side dish makes the dish look very colorful and can be served alongside chicken, fish or pork anytime of the year. Even though the recipe calls for the steak to be pan-grilled, you can grill the steak or even broil the steak.

Individual Chocolate Souffles

Ingredients:

• 2 spray(s) cooking spray
• 1 Tbsp unsweetened cocoa
• 1 Tbsp all-purpose flour
• 3 Tbsp sugar, granulated, divided
• 3 Tbsp low-fat chocolate milk
• 1 large egg white(s)
• 1/2 tsp powdered sugar

Makes 2 Servings

1. Preheat oven to 350ºF. Coat two 6 oz ramekins with cooking spray.
2. In a small saucepan, whisk together cocoa, flour and 2 tablespoons granulated sugar; set over medium heat. Add milk; cook until smooth, stirring constantly, about 2 minutes. Remove from heat; cool for about 5 minutes.
3. Meanwhile, in a medium bowl, whisk egg white until soft peaks start to form. Slowly add remaining tablespoon granulated sugar and continue beating until soft peaks form. Fold cooled chocolate mixture into egg whites, a little at a time, until no white streaks appear.
4. Pour batter into prepared ramekins; bake until set and tops look slightly dry, about 14 to 16 minutes. Dust with powdered sugar; serve warm. Yields 1 soufflé per serving.

WW POINTS VALUE: 3pts.

Note: This recipe appears on http://www.weightwatchers.com/ and it's the perfect finish after a delicious meal. It's very easy to make and very chocolatey as well. Plus they are the best alternative ot chocolate cake. Do not open oven until soufflés are done. Cold air can cause them to sink. This recipe can easily be doubled or tripled for larger gatherings.

 

Grilled Rosemary-Lemon Chicken

Ingredients:

• 1/2 cup extra-virgin olive oil
• 1/4 cup fresh lemon juice
• 1 tbsp plus 1 tsp fresh rosemary or 2 tsp dried rosemary
• 8 (6oz.) boneless, skinless chicken breasts
• 1/4 tsp salt
• 1/4 tsp freshly ground black pepper
• 1 lemon cut into 8 wedges

Makes 8  (6 oz.) Servings

1. Place oil, lemon juice and rosemary in a belnder or a food processor and process until rosemary is chopped, about 1 minute. Place chicken in a shallow baking dish and pour rosemary mixture over chicken; turn to coat. Sprinkle breasts evenly with salt and pepper. Cover with plastic wrap and marinate 1 hour at room temperature or in thye refrigerator overnight.
2. Heat a grill or a grill pan to medium-high. Remove chicken from marinade and grill until cooked through, 4-5 minutes per side. Discard leftover marinade. Serve warm or at room temperature with lemon wedges.

WW POINTS VALUE: 6 pts.

 

Note: This recipe appears in the South Beach Diet Parties & Holidays Cookbook. I was dying for some protein and I was hungry for a good meal. Citrus is in season right now and this is one of the perfext recipes to kick-star your weight loss. I highly recommend marinating your chicken before cooking because marinating enhances the citrus and herbed flavors of this dish. If you don't have access to a grill, don't worry. You can broil the chicken and it will taste just as good. I do highly recommend serving Grilled Vegetable with Lemon Aioli as a side dish to keep the citrus theme going. You can even use the Aioli on the chicken as well. Plus you'll feel like an Iron Chef after cooking with the secret ingredient of lemon.

Provencal Vegetable Omelette

Ingredients:

• 1 cup halved grape tomatoes
• 1 small zucchini, thinly sliced
• 2 scallions, thinly sliced
• 1/4 cup chopped fresh basil
• 3/4 tsp herbes de Provences
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1 cup fat-free egg substittute
• 4 tbsp shredded fat-free Swiss Cheese

Make 2 Servings

1. Lightly spray a nonstick skillet with  olive oil nonstick spray and set over medium heat. Add the tomatoes, zucchini, scallions, herbes de Provence, salt and pepper; cook, stirring,  until the vegetables are lightly softened, about 3 minutes. Transfer to a bowl; set aside.
2. Wipe the skillet clean. Spray the skillet with nonstick spray  and set over medium heat. When a drop of water sizzles in it, add 1/2 cup of egg substitute and cook until almost set, about 3 minutes, gently lifting the edge of the eggs with a heatproof spatula to allow the unccoked portion of the egg to run underneath. Spoon half of the vegetable mixture over half of the omelette. Fold the unfilled portion of the omelette over the filling and sprinkle with 2 tbsp of the Swiss cheese. Slide the omelette onto a plate and keep warm. Repeat with the remaining egg substitute, vegetable mixture and cheese to make another omelette.

WW POINTS VALUE 3

 

Note: This recipe appears in the WW in 20 Minutes Cookbook. I was in the mood for some eggs and I've always wanted to cook this recipe. This dish was fair but I would try it again and make some adjustments: I would season the egg mixture with the herbs instead of the vegetables for a more flavorful dish. I would also add some kind of sauce to the dish to make it more flavorful.

Bombay Style Sole or Chicken

Ingredients:

• 1 cup fat-free plain yogurt
• 1 tsp ground curry
• 1 tsp ground cardamom
• 1 tsp ground paprika
• 1 tsp dried cilantro
• 1 1/2 lbs. fillet of sole or boneless skinless chicken breasts
• salt
• freshly ground pepper

Makes 4 Servings

1.  In a blender or food processor, combine the yogurt, curry powder, cardamom, paprika and cilantro. Process to blend.
2. Place the sole or chicken in a rectangular baking dish. Cover with the yogurt mixture. Cover and refrigerate for 2 to 3 hours, turning the fillets  about every 30 minutes.
3. Preheat the oven to 350 F. Cook the sole for 10 minutes, or until it flakes easily. Season with the salt and pepper. If you're cooking with chicken, increase the cooking time to 20 minutes and then season the chicken with salt and pepper.

WW POINTS VALUE: 3 pts

 

Note: This recipe appear in the South Beach Diet Cookbook. I have tried this recipe with both sole and Chicken and both recipes were quite hot and spicy. Indian food is known to be spicy and can clear your sinuses and it's quite tasty. I didn't like sole because it was to thin but I did like the Bombay flavors with the chicken. I wouldn't cook this recipe on a regular basis because the flavors are hot.