Summer Squash Scramble with Fresh Tomato

Ingredients:

• 3 large eggs
• 1 tsp chopped chives
• 1/4 tsp salt
• 1/8 tsp freshly ground black pepper
• 2 tsp canola oil
• 1 small yellow summer squash, halved and thinly sliced into half-moons
• 1/2 small onion, finely chopped
• 1 medium tomato, finely chopped

Makes 2 Servings

1. In a small bowl, beat eggs, chives, salt and pepper until well combined.
2. In a medium nonstick skillet, heat oil over medium heat. Add squash and onion; cook, stirring occasionally, until softened and starting to brown, about 8 minutes.
3. Add egg mixture to the skillet and cook, stirring frequently, until eggs are set, about 2 minutes. Spoon eggs onto 2 plates and sprinkle with tomato. Serve warm.

 WW POINTS VALUE: 4pts

 

Note: This recipe appears in the South Beach Diet Taste of Summer Cookbook. There's nothing like a hearty dish of eggs for breakfast whether they're poached or scrambled or omelette or fritatta. The great thing about eating eggs for breakfast is that they fill you up and you don't go hungry and less likely to eat crap for the entire day. You can use any kind of squash as well as any kind of herb with this delicious egg dish and it will be just as tasty and filling. You can even make this dish for dinner.

Spanish Spice Rubbed Chicken with Mustard-Green Onion Sauce

Ingredients:

Mustard-Green Onion Sauce

• 1/2 cup aged white wine vinegar
• 3 tbsp Dijon mustard
• 1 cup extra-virgin olive oil
• salt
• freshly ground black pepper
• 1/2 cup thinly sliced scallions
• 3 tbsp finely chopped flat-leaf parsley

Spanish Spice Rub

• 3 tbsp Spanish or regular paprika
• 1 tbsp cumin seeds, ground
• 1 tbsp ground mustard
• 2 tsp ground fennel seeds
• 2 tsp coarsely ground black pepper
• 2 tsp kosher salt

Chicken

• 8 bone-in chicken breasts, French-cut
• extra-virgin olive oil
• salt
• Spanish Spice Rub (above)
• Chopped Parsley, for garnish

Makes 8 Servings

To make the sauce: In a large bowl, whisk togther the vinegar and mustard. Slowly whisk in the oil until well combined and season with salt and pepper to taste. Fold in the scallions and parsley.

To make the spice rub: In a small bowl, whisk together the paprika, cumin, mustard seeds, fennel seeds, pepper and salt and set aside.

To make the chicken: Heat the grill to medium. Brush the chicken breasts with olive oil.  Season each chicken breast with salt on both sides. Rub each chicken breast on the skin side with the spice rub and place on the grill, rub-side down. Grill for 5-6 minutes or unil slghtly charred and a crust has formed. Turn the chicken breasts over, close the cover, and continue cooking for 6- minutes or until  justcooked through. Spoon someof the Mustard-Green Onion Sauce onto a platter and place the chicken breasts on top. Garnish with chopped parsley and serve the remaining sauce on the side.

WW POINTS VALUE 9 pts

Note: This recipe appears in the South Beach Diet Cookbook. It's summer and a great time to use the grill. I was also craving chicken but I didn't know what kind of recipe to have and I decided to go with this one. Spanish food is deliciously spicy and satisfying. A French cut means to make a cut along the chicken bone, exposing the flesh. My mom and I really enjoyed this dish. The Spanish Spice rub gave the chicken some heat while the Mustard-Green Onion Sauce gave the dish acidity and cooled the heat in your mouth. I highly recommend cuttng the scallions on the bias so the scallions will cook evenly and for a more eye-appealing look for the dish. This recipe also appeared on the menu of Iron Chef Bobby Flay's Bolo Restaurant & Bar. Bolo closed its doors in 2007 but it doesn't mean you can't enjoy an Iron Chef's dish at your table. Bobby Flay's recipes never disappoint. Iron Chef Flay, if you're reading this, I loved this dish AND I still want to  challenge you to a Throwdown @ Boston College!

Grilled Chicken with Savory Asian Plum Sauce

Ingredients:

• 4 (6 oz.) boneless, skinless chicken breasts
• 1 tbsp fresh lime juice
• 3 garlic cloves, minced
• 2 tsp extra-virgin olive oil
• 1 tsp toasted sesame oil
• 6 medium plums, cut into eighths
• 2 tbsp mirin
• 2 tsp finely grated lime zest
• 1 tsp grated fresh ginger
• 1/4 tsp salt
• freshly ground black pepper
• fresh herbs, greens, or sprouts for garnish

Makes 4 Servings

1. In a resealable plastic bag, combine chicken, lime juice, garlic and olive oil; turn to coat. Marinate chicken at room temperature for 15 minutes or overnight.
2. In a medium nonstick skillet, heat sesame oil over medium heat.Add plums, mirin, lime zest, ginger, salt and pepper to taste. Cook, stirring gently, until plums are softened, 10-15 minutes, depending on ripeness (do not allow plums to completely loose their shape). Remove the pan from the heat, cover, and keep warm.
3. Lightly coat a grill or grill pan with cooking spray and heat to medium-high. Remove chicken from marinade and grill until cooked through, 5-7 minutes per side. Discard any remaining marinade. Divide chicken among 4 plates and serve warm, topped with plum sauce. Garnish as desired.

WW POINTS VALUE: 6 Pts.

Note: This recipe appears in the South Beach Diet Taste of Summer Cookbook. It's officially summer and what better way to kick off summer with chicken as the star with an Asian flare and fruits and vegetables adding flavor and filling your stomach. This is the first chicken recipe in the cookbook and if you saw the photo for this dish, you'll be inspired to cook this dish too. Now my dish did not turn out like photo in the cookbook but it was still very delicious. I am now a huge fan of cooked fruit regardless of what kind of fruit it is. If you don't have mirin, substitute rice vinegar instead. Rice vinegar is commonly used in Asian cooking. I also highly recommend serving Sesame-Ginger Asparagus as a side dish to keep that Asian theme going. Iron Chef Morimoto and chef Ming Tsai will be very proud if you cook this dish, trust me.

Blueberry Cobbler

Ingredients:

• 4 pints fresh blueberries or 4 (12 oz) bags frozen blueberries (not thawed)
• 1/4 cup + 2 tbsp granular sugar substitute
• 2 cups whole grain pastry flour
• 1 tbsp baking powder
• 1 tsp ground cinnamon
• 1/2 tsp ground nutmeg
• 1/2 cup +  tbsp trans-fat-free margarine, chilled
• 3/4 cup + 2 tbsp skim milk

Makes 12 Servings

1. Heat the oven to 375 F.
2. Toss blueberries with 1/4 cup of the sugar substitute in a large bowl. Place mixture in a 9x13-inch baking dish.
3. Combine flour wih the remaining 2 tbsp sugar substitute, baking powder, cinnamon and nutmeg. Add margarine and, using a pastry blender or 2 knives, cut in until mixture resembles coarse meal. Stir in 3/4 cup of the milk to make it a slightly sticky, soft dough.
4. Drop the dought by large spoonfuls over the fruit, covering as much of the fruit as you can. Brush dough with remaining  2 tbsp of milk. Bake until topping is golden and berries are hot and bubbling, 35-40 minutes. Serve warm.

WW POINTS VALUE: 4 Pts

Note: This recipe appears in the South Beach Diet Parties and Holidays Cookbook. It was such a beautiful day and I wanted to cook a nice dessert and blueberries are in season so this looked to good. I know I say that sentence a lot but if you ever saw the photos for some of these recipes, you would want to to cook them too. Plus, I've come to enjoy the taste of cooked fruit and cooked fruit for dessert is heavenly. This dessert is absolutely delicious at an outdoor party, a warm summer day or even a cool sumer night. You can use any kind os berry for ths dessert or youcan mix and match berries as well. I also added a little nutmeg to the dish for a little more flavor.
 

Lomo Saltaldo

Ingredients:

• 1 lb. raw  beef tenderloin, cut int 1/2-inh tick strips
• 2 garlic clove, minced
• 1 1/2 tbsp salt, divided
• 1/2 tsp ground cumin
• 1/4 cup fresh cilantro leaves, divided
• 2 tbsp lime juice
• 6 medium uncooked Yukon Gold Potatoes, cut into 8 wedges each
• 4 sprays, olive oil cooking spray, divided
• 2 tbsp olive oil, divided
• 2 medium red onions, thinly sliced
• 2 serrano chiles, cut into thin strips
• 2 medium red bell peppers, cut into thin strips
• 2 medium tomatoes, cut into wedges

Makes 6 Servings

1. In a nonreactive bowl, combine beef, garlic, 1/2 teaspoon of salt, cumin, 2 tablespoons of cilantro and lime juice; cover and marinate in refrigerator for 30 minutes to 1 hour.
2. Meanwhile, preheat oven to 450ºF. Coat a nonstick baking sheet with cooking spray; place potatoes on top. Coat potatoes with cooking spray and drizzle with 1 tablespoon of oil; sprinkle with remaining teaspoon of salt. Turn potato wedges over several times to coat. Roast for 15 minutes; turn over and roast until both sides are crisp yet tender inside, about 12 to 17 minutes more.
3. While potatoes are baking, coat a large skillet with cooking spray and add 1 teaspoon of oil; heat over medium-high heat. Brown beef, flipping once, about 1 to 1 1/2 minutes per side; remove beef and set aside.
4. Add remaining 2 teaspoons of oil and cook onions, stirring occasionally, for about 5 minutes. Add chiles, peppers and tomatoes; cook, stirring occasionally, for 5 minutes more. Add beef to skillet and toss to coat. Serve immediately, topped with fries and garnished with remaining 2 tablespoons of cilantro. Yields about 1 1/3 cups of beef mixture and 8 potato wedges per serving.

WW POINTS VALUE: 9 pts

Note: This recipe appears on www.weightwatchers.com. Weight Watchers always has good recipes for any occasion and this recipe was in the most recent grilling article and it looked too deicious to pass up. Lomo saltado is a Peruvian dish with Asian influences consisting of sirloin strips marinated in vinegar, soy sauce and spices, then stir fried with red onions, parsley and tomatoes. It's served traditionally over white rice with homemade french fries that look more like potato wedges. With this recipe, the salt, lime juice and cilantro give the beef so much flavor. The vegetables also add flavor and fill you up. The baked potato wedges are so delicious and filled with so much flavor with very little ingredients.

 

 

Mediterranean Chicken Burgers

Ingredients:

• 1 (13 1/2 oz.) can quartered artichoke hearts in water, drained
• 1/4 cup sun-dried tomatoes in oil (about 6), cut into thin strips
• 1 lb. ground chicken breast
• 1 large egg yolk
• 1 tbsp Dijon mustard
• 2 tsp Worcestershire sauce
• 1 garlic clove, minced
• 2 tbsp chopped fresh basil,plus 12 whole basil leaves
• 4 whole-wheat or whole-grain hamburger buns, lightly toasted

Makes 4 Servings

1. In a small bowl, combine the artichoke hearts and sun-dried tomatoes.
2. In a large bowl, stir together chicken, egg yolk, mustard, Worcestershire sauce, garlic and chopped basil. Form mixture into 4 patties, about 1/2-inch thick.
3. Lightly coat a large nonstick skillet with cooking spray nd heat over medium-high heat. Add burgers and cook until cooked through, about 5 minutes per side.
4. Place basil leaves on the buns, if using, and top with the burgers. top each burger with artichoke mixture and serve.

WW POINTS VALUE: 7 pts with the bun or 4 pts without the bun

Note: This recipe appears in the South Beach Diet Taste of Summer Cookbook. It's the summertime, the heatwave has passed and I was in the mood for grilling. I have always wanted to try this recipe because I loved Mediterranean flavors and I love burgers. Once again, Dr. Agatson and the South Beach Co. have done it again with their gourmet burgers. There is nothing like a gourmet burger. I have never had artichokes before and I have to say they are nice mixed in with the sun-dried tomatoes with a little basil and garlic. I also recommend serving lettuce (chiffonaded) sliced tomato and a side of condiments such as ketchup, mustard, mayonnaise and even homemade pesto sauce with this burger for full flavor. Eat your hearts out, Chefs Emril Lagasse, Mario Batali, Michael Symon and David 'Big Papi' Ortiz!

Chocolate-Raspberry Cooler

Ingredients:

• 1 pint fat-free chocolate frozen yogurt
• 1/2 cup skim milk
• 1/2 cup raspberries
• 1 tsp vanilla extract
• 6 ice cubes

Makes 4 Servings

Combine all the ingredients in a blender, in batches if necessary, and process until smooth, about 2 minutes. Pour into 4 glasses.

WW POINTS VALUE: 2 pts (2/3 cup per Serving)

Note: This recipe apprears in the WW in 20 Minutes Cookbook. It was a very hot day and I needed to cool off. This recipe looked very delicious and too good to pass up. I made a few changes to this recipe: I used strawberries instead of raspberries and I used vanilla extract instead of vanilla syrup. Pure vanilla is heavenly and just as good as vanilla syrup. This sweet sensation is such a delicious treat and should be enjoyed during a heat wave.

Ricotta Cheesecake with Lemon Drizzle and Pine Nuts

Ingredients:

• 3 tbsp pine nuts
• 6 large eggs, separated
• 3/4 tsp cream of tartar
• 1/3 cup + 1 tsp granular sugar substitute
• 2 tsp vanilla extract
• 1 (32 oz.) container part-skim ricotta cheese
• 1 tsp finely grated lemon zest
• 2 tbsp fresh lemon juice

Makes 12 Servings

1. Position rack in the middle of the oven and heat oven to 275 F. Lightly coat a 9-inch sprigform pan with cooking spray. Spread pine nuts on a baking dish andtoast until lightly golden, about 10 minutes. Cool. increase oven to 325 F.
2. In a large metal bowl, ith an electric mixer on high speed, beat egg whites until frothy, about 1 minute. Add cream of tartar and continue to beat until stiff peaks form, about 3 minutes more. Set aside.
3. In a separate large bowl, beat egg yolks, 1/3 cup of the sugar substitute, and vanillafor 1 minute. Add ricotta and zest and bat on high until smooth.
4. Gently fold in one-third of the whites into the yolk mixture, then add the resst of the whites and gently fold until well combined. Pour battr into pan, place pan on baking sheet, and bake until cake is golden and mostly set, about 1 hour and 10 minutes. Remove cake from oven and cool on a rack for 20 minutes.
5. Combine lemon juice and remaining 1 tsp sugar substitute in a saucepan; bring to a simmer over low heat. Remove from  heat and gently brush  the surface of the cooled cake with 2/3 of the lemon mixture; drizzle the remaining mixture into the cracks. Sprinkle the top with pine nuts. Cool cake completely, then run a knife around the edge before releasing from the pan. Chill, loosely covered, for 4 hours or over night. Serve chilled.

 

WW POINTS VALUE: 4 pts.

 

Note: This recipe appears in the South Beach Diet Parties and Holidays Cookbook. Cheesecake is a traditional Italian dessert where you can here an opera singer in the background while it melts in your mouth and cleanses your palate. This particular cheesecake is unlike the traditional dense, creamy American cheesecake but  is devilishly citrusy and quite delicious. Mario Batali would be very happy with this dessert. This dessert will make you feel like springtime in Rome, I guarantee.

Sesame-Ginger Asparagus

Ingredients:

• 1 1/2 lbs thin asparagus, trimmed and cut on the bias into 2" pieces
• 1 tbsp canola oil
• 1 tbsp chopped fresh ginger or ground ginger
• 1 tbsp light soy sauce
• 1/4 tsp crushed red pepper flakes
• 1 tsp sesame oil
• 1 tsp sesame seeds

Makes 4 Servings

1. Bring 1/4" water to a boil in a large nonstick skillet over high heat. Add the asparagus and return to a boil. Reduce heat to low, cover and simmer for 5 minutes, or until crisp-tender. Drain and cool briefly under cold running water. wipe skillet dry with a paper towel.
2. Heat the canola oil in the same skillet over high heat. Add the asparagus, ginger, soy sauce and red pepper flakes and cook for 2 minutes, or until heated through. Remove from the heat and stir in he sesame oil and sesame seeds.

WW POINTS VALUE: 1 pt.

 Note: This recipe appears in the South Beach Diet Cookbook. I needed a healthy and flavorful side dish with an Asian theme and this looked perfect. Asparagus is a great side dish and can be used in any ethnic meal. The red pepper flakes give the asparagus a nice kick of heat. I would highly recommend serving this side dish with an Asian meal. Iron Chef Morimoto will be very happy.

Ginger Chicken

Ingredients:

• 1 piece (6 inches) fresh ginger, peeled and cut into 1" pieces or 2 tsp ground ginger
• 2 garlic cloves, minced
• 2 tbsp extra-virgin olive oil
• 1/2 cup South Bech Teriyaki Sauce (see recipe)
• 2-3 pounds boneless, skinless chicken breasts on the bone
• pinch of salt
• Freshly ground black pepper

Makes 4 Servings

1. Preheat the oven to 450 F.
2. In a blender or food processor, combine the ginger, garlic, and oil. Process until finely chopped. While machine is running, add the teriyaki sace until the mixture has a mustard-like texture.
3. Place chicken in a large, shallow bowl and cover it with the ginger mixture. Cover and refirgerate for 10 minutes.
4. Place the chicken on a broiler pan and season with salt and pepper. Bake until chicken is cooked through, about 20 minutes. Lower oven to 350 F. Bake for 25 minutes more minutes, or until a thermometer inserted into the thickest portion registers 170 to 175 F and the juices run clear.

WW POINTS VALUE: 10 pts.

Note: This recipe appears in the South Beach Diet Cookbook. The weather was nice and I was in the mood for some Asian food and this recipe has always looked good. Ginger has a strong flavor and so a little ginger goes a long way. The teriyaki also adds a nice aroma to the dish. The directions say heat the oven to 450 F and cook for 20 minutes and the lower oven temperature to 350 F. You can cook this chicken for 20-30 minutes at 325-350 F and it will tastes just as delicious, take it from me. You can substitue pork, fish or vegetables for the chicken if you'd like.

South Beach Teriyaki Sauce

Ingredients:

• 1/2 cup light soy sauce
• 1/2 cup dry sherry
• 1/4 cup sugar-free pancake syrup
• 1/4 cup ground arrowroot
• 3 tbsp red wine vinegar
• 4 garlic cloves, crushed
• 1 tsp ground ginger
• 1/4 tsp hot-pepper sauce

Makes 1 1/2 cups

In a food processor, combine the soy sauce, sherry, syrup, arrowroot, vinegar, garlic, ginger and hot pepper sauce. Pulse until smooth. (Keeps covered  in the refrigerator for 1 week.)

WW POINTS VALUE: 1 pt. (2 tbsp per serving)

Note: This recipe appears in the South Beach Diet Cookbook. Makig your own condiments is easier than you think and it tastes just as good as store-baught condiments. This is the second kind of teriyaki sauce I've made and it's really sweet and savory. You can use this sauce for dipping and marinating chicken, beef, pork, fish and vegetables. You can even freeze this sauce and take it out when you need it for a simple grilled dinner.