Easy Ranch Dip

Ingredients:

• 1 garlic clove, minced
• 1/4 tsp salt
• 1/2 cup sour cream
• 1/3 cup mayonnaise
• 2 tbsp water
• 1/2 cup fresh chives, chopped
• 2 tbsp fresh parsley, chopped
• 1/8 tsp freshly ground black pepper
• 1 tsp white wine vinegar, lemon juice or water, to taste

Makes 8 Servings

1. Put the garlic clove on a cutting board; sprinkle with salt. Finely chop garlic and then scrape it with the side of knife until a paste forms; place in a small bowl.
2. Add sour cream, mayonnaise and water; stir until smooth. Stir in chives, parsley and pepper until blended; cover and refrigerate at least 1 hour for flavors to blend. Thin out with vinegar, lemon juice and/or water if desired. Yields about 2 tablespoons per serving.

WW POINTS VALUE: 2 pts (2 tbsp per serving)

 

Note: This recipe appears on www.weightwatchers.com. Looking for a dip for your snack, party or even as a side dish for your dinner? Look no further than this easy homemade ranch dip. Who does not love ranch dressing? It's great with vegetables, chicken, steak, potatoes and even baked chips. My mother and I loved this dip. One bite of this dip and you'll never buy ranch dressing again.

 

Baked Turkey and Jack Cheese Chimichangas

Ingredients:

• cooking spray
• 1/2 lb. lean ground turkey
• 16 oz. fat-free canned refried beans
• 1 3/4 cups salsa
• 4 1/2 oz. canned mild green chili peppers, drained and diced
• 1 tsp chili powder
• 3 tbsp scallions, thinly sliced
• 1 cup shredded reduced-fat Monterey Jack cheese
• 8 large whole-wheat tortillas
• 1 cup salsa
• 1/2 cup fat-free sour cream

Makes 8 Servings

1. Preheat oven to 350ºF. Coat a large skillet with cooking spray. Coat a 13- X 9- X 2-inch baking dish with cooking spray.
2. Add turkey to skillet and cook over medium-high heat until lightly browned, about 5 minutes. Drain any excess liquid from pan and then add beans, 1 3/4 cups of salsa, chili peppers, chili powder and scallions. Cook until heated through, about 3 minutes; stir in cheese.
3. Meanwhile, wrap tortillas in foil; warm in oven for 10 minutes.
4. Assemble chimichangas by spooning about 1/2 cup of turkey mixture onto each tortilla; fold in sides and roll up.
5. Place chimichangas, seam-side down, in prepared baking dish. Bake, uncovered, until tortillas are crisp and browned, about 20 minutes. Serve each topped with 2 tablespoons of salsa and 1 tablespoon of sour cream.

WW POINTS VALUE: 5pts

 

Note: This recipe appears on www.weightwatchers.com. Who doesn't love comfort food whether it was Italian, Mexican, Chinese, etc? I was really craving comfort food with lean protien and I've always wanted to try these. These Chimichangas really hit the spot. They were so delcious and filling and I thoroughly enjoyed them. You don't need to fry this traditional Mexican comfort food. Bake the tortillas until they are lightly browned and crisp. The filling of this comfort food is so delicious with the cheese melted in with the salsa, beans, veggies and turkey. I highly recommend making your own salsa because it's fresh and you know what's in it. You can also use any kind of Mexican cheese in this dish and it  will still be delicious and you can also substitute black beans in place of the refried beans. I also highly recommend using fresh jalapeno peppers in place of the canned green chili peppers for a more authentic Mexican taste. Also, use as much sour cream as you'd like because you'll need it to cool off the heat in your mouth.

 



Crispy Trout with Lemon-Caper Sauce

Ingredients:

• 4 tbsp trans-fat-free margarine, melted
• 1 tbsp fresh lemon juice
• 1 tbsp capers, drained and rinsed
• 4 (5-6 oz.) trout filets, skin on
• 1 1/2 tsp canola oil, plus extra for brushing the fish
• salt
• freshly ground black pepper

Makes 4  Servings

1. Whisk margarine, lemon juice and capers together in a mixing bowl until smooth.
2. Rinse trout under cold water and pat dry well with paper towels. Brush well with oil and season with salt and pepper.
3. Heat oil in a large nonstick skillet over medium-high heat until rippling but not smoking. Add trout, skin side down (in batches, if necessary), and cook for 3 mintues; turn and cook 1 minute longer. Remove from pan, top with lemon sauce and serve hot.
    

WW POINTS VALUE: 8 pts

 

Note: This recipe appears in the South Beach Diet Quick & Easy Cookbook. I had the house to myself last night and I wanted to make something special for myself. I really enjoy fish and I have come to love trout and order it in restaurants if it's on the menu because it's so good when it's cooked right. Trout with lemon and butter is to die for. I LOVED this dinner. The trout was cooked perfectly and the lemon-caper butter sauce was delicicous. The skin from the trout easily comes off. The tangy lemon juice, the saltiness from the capers and the melted margarine was perfect for this flaky, fresh water fish. Serve this with sauted green vegetables such as beans, broccoli or asparagus and you'll have the ultimate healthy gourmet meal. 

Potato-Cheese Dumplings with Sour Cream-Chive Dip

Ingredients:

• cooking spray
• 1 medium uncooked baking potato, peeled and cut into 1-inch pieces
• 2 garlic cloves, minced
• 1/2 cup shredded reduced-fat cheddar cheese
• 2 tbsp fat-free sour cream
• 24 wonton wrappers
• 1/4 cup fat-free sour cream
• 1 tbsp fresh chives, minced

Makes 6 Servings

1. Preheat oven to 350ºF. Coat a large baking sheet with cooking spray.
2. Combine potato and garlic in a medium saucepan. Cover with water and set pan over high heat. Bring to a boil and boil until potato is fork-tender, about 8 minutes. Drain and transfer potato and garlic to a large bowl; add cheese and 2 tablespoons of sour cream. Mash mixture together with a fork until lumpy.
3. Place wonton wrappers on a flat surface. Drop potato mixture by tablespoonfuls onto center of each wrapper. Moisten edges of wrapper with wet fingers, fold over one side to make a half circle and press sides together to seal. Transfer filled wrappers to prepared baking sheet and coat surface with cooking spray.
4. Bake until wontons are golden brown, about 15 minutes.
5. Meanwhile, combine remaining 1/4 cup of sour cream and chives. Mix well and serve with potato dumplings.
   
   

WW POINTS VALUE: 4 pts (4 wontons and 1 tablespoon of dip per serving)

 

Note: This recipe appears on www.weightwatchers.com. Who doesn't love potatoes? This recipe puts a new spin on the traditional potato and sour cream. My mom and I loved these potato wontons. It was a mashed potato with the traditional toppings stuffed into a wonton and baked. These are easy to make and they also make a great appetizer and a delicious side dish to your dinner. You can also use any kind of cheese-Parmesean, mozzarella, colby, Monterey Jack, Swiis, Gruyere, etc-in this potato wonton and it will be delicious.



Cinnamon-Chocolate Mandelbrot

Ingredients:

• 1/2 cup whole almonds
• 1/2 cup trans-free margarine, melted
• 1/4 cup + 2 tablespoons granular sugar substitute
• 1/4 cup undiluted orange juice concentrate, thawed
• 2 eggs
• 1 tbsp grated orange zest
• 1 tsp vanilla extract
• 1 cup whole-grain pastry flour
• 1 cup unbleached all-purpose flour
• 2 tsp baking powder
• 4 tsp ground cinnamon
• 1/4 tsp salt
• 1/4 cup bittersweet chocolate or chocolate chips

Makes 2 dozen cookies

1. Heat oven to 350 F. Place almonds on a baking sheet and bake until fragrant and lightly toasted, about 8 minutes. Cool and coarsely chop.
2. Combine margarine, 1/4 cup of the sugar substitute, orange juice concentrate, eggs, zest, and vanilla in a medium bowl.
3. In a large bowl, sift together whole-grain and all-purpose flours, baking powder, 2 teaspoons of the cinnamon, and salt. Stir in chopped almonds and chocolate. Make a well in the center of the dry ingredients. Add the wet ingredients and stir just to combine. Using your hands, knead the dough gently until it sticks togeter and forms a ball. Divide dough in half and shape each half into an 8-inch-long log. Place logs on a baking sheet and press each gently to flatten to 1-inch thickness. Bake logs for 20 minutes, remove from oven, and cool on a wire rack for 10 minutes. Meanwhile, combine remaining 2 tablespoons sugar substitute and 2 teaspoons cinnamon in a small bowl.
4. When logs are cool, use a serrated knife to cut each log crosswise into 12 pieces. Lay cookies flat on the baking sheet and sprinkle the tops evenly with the cinnamon mixture. Bake until cookies are lightly golden, about 12 minutes. Transfer to a wire rack to cool and serve.

WW POINTS VALUE: 2 pts

 

Note: This recipe appears in the South Beach Diet Parties & Holidays Cookbook. It's Hannukah, I was craving something sweet and I wanted to make something special. I'm not Jewish but I wanted to try something new. I made these cookies last night and they were delicious. My mother loved these cookies too. Mandelbrot is a twice-baked cookie associated with Eastern European Jews that literally means almond bread. It's made by forming dough into a loaf, baking it, slicing the loaf into oblong cookies and baking again. The crunchy, dry cookies were popular in Eastern Europe among rabbis, merchants and other itinerant Jews as a staple dessert that kept well. I really loved this cookie because the combination of the almonds, chocolate, cinnamon, orange juices and zest, and vanilla make this cookie a new guilty pleasure for the holiday season. Mandelbrot is a twice-baked cookie that's similar to the Italian biscotti that is a traditional Hannukah favorite. One bite of these cookies and they will be a holiday favorite in your house whether or not you're Jewish.

Baked Pears with Chocolate Sauce and Pomegranate Seeds

Ingredients:

• 4 Anjou pears, peeled, halved lengthwise and cored
• 1/8 tsp ground cinnamon
• 1/8 tsp ground nutmeg.
• 1 tbsp trans-fat-free margarine, cut into 8 pieces
• 1/3 cup water
• 1/2 cup bittersweet chocolate chips
• 2 tbsp + 1 tsp fat-free half-and-half
• 1/2 cup pomegranate seeds

Makes 8 Servings

1. Heat oven to 350 F. Sprinklepears with cinnamon and nutmeg and place, cut side up, in a baking dish. Place 1 piece of margarine in the core cavity of each pear. Add water to dish and bake until pears are tender, about 1 1 hour, basting with water once halfway through. Remove from oven and cool slightly. Slice each pear lengthwise into thin slices and fan out on dessert plates.
2. Heat chocolate and half-and-half in a small saucepan over medium-low heat, stirring constantly, until melted and well combined, 1-2 minutes. Using a large spoon, drizzle chocolate decoratively over pear slices. Sprinkle with pomegrante seeds and serve.

WW POINTS VALUE: 2 pts

 

Note: This recipe appears in the South Beach Diet Parties & Holidays Cookbook. Here's an elegant dessert that will get you into the holiday spirit. Cooked fruit drizzled in chocolate topped with pomegrantes is a wonderful way to celebrate Christmas. I added the nutmeg to this recipe because cinnamon and nutmeg go very well together especially in fruit. The fruit smells so delicious when it's baking in the oven and it will make your kitchen smell like Christmas. You can always use skim milk in place of the half-and-half and your chocolate sauce will still be delicious. You may need practice with the chocolate sauce because the sauce does take practice to perfect. The pomegrante seeds give this dessert a nice tart finish in your mouth. I highly  recommend serving this dish to Santa when he comes to visit you Christmas Eve. He may give you an extra gift or a really nice gift thia dish is that good. Trust me.

 

 



Chipotle Beef Burrito

Ingredients:

• 2 tsp extra-virgin olive oil
• 2 garlic cloves, minced
• 1 small onion, diced
• 1 lb. lean ground beef
• 2 canned chipotle chiles in adobo, chopped, plus 2 tbsp sauce from can
• 1 (15-oz.) can black beans, rinsed and drained
• 1 (1/2-pound) bunch spinach, chopped (6 cups)
• 4 whole-wheat tortillas
• 2 oz. shredded reduced-fat cheddar cheese (1/2 cup)
• salt
• freshly ground black pepper

Makes 4 Servings

1. Heat oil in a large shillet over medium heat. Add garlic and onion and cook until softened, about 3 minutes. Add beef and cook unti well browned, about 6 minutes; drain fat from pan.
2. Add chiles, adobo sauce, and beans to beef mixture; cook until beans are warmed through, about 3 minutes. Add spinach, cover, and cook until wilted, about 2 minutes. Season to taste with salt and pepper and remove from heat.
3. Heat tortilla in a skillet or microwave. Lay 1 tortilla on a serving plate. Top with 1/4 cup of the cheese and 1 cup of the beef mixture. Fold 2 sides of the tortilla in toward the middle and roll up tortilla to form the burrito. Repeat with remaining filling and tortillas. Serve hot.
    

WW POINTS VALUE: 8 pts

 

Note: This recipe appears in the South Beach Diet Quick & Easy Cookbook. If you're ever in the mood for a quick Mexican food, DO NOT GO TO THE FAST FOOD JOINT!!! You can make this guilty pleasure comofort food in 30 minutes or less. Who does not love a burrito once in a while? These burritos are packed with flavor and heat from the smokiness of the chipotle. The black beans and the spinach give the burrito a healthy filling. I added garlic to this dish because garlic makes everything better. I also recommend adding sour cream and your favorite salsa to your burrito to cool off the smokiness of the chipotles. One bite of this burrito and you will never go out for Mexican fast food again. 

Radish and Jicama Salad

Ingredients:

• 3/4 lb. radishes, thinly sliced (about 4 cups)
• 1 lb. jicama, julienned (about 4 cups)
• 1 bunch scallions, thinly sliced
• 3 tbsp extra-virgin olive oil
• 1 tbsp fresh lime juice
• 2 tsp fresh lemon juice
• 1/4 tsp salt
• 3 tbsp chopped fresh cilantro

Makes 10 (3/4-cup) Servings

1. Combine radishes, jicama and scallions in a large serving bowl.
2. Whisk oil, lime and lemon juices, and salt together in a small bowl. Pour dressing over vegetables and toss. Add cilantro and toss again. Serve at room temperature.

WW POINTS VALUE: 2 pts

Note: This recipe appears in the South Beach Diet Parties Holidays Cookbook. This is a nice, cool and refreshing salad that is perfect for a hot day or you don't feel like cooking and all you want is a salad. This salad is crunchy from the jicama and radishes and packs quite a bit of flavor from the lemon and lime juices, olive oil and scallions. Plus, it's a great way to get your kids to eat a colrful salad that is crunchy. 

Spinach Salad with Grilled Chicken and Pomegranate Seeds

Ingredients:

• 1/4 cup walnut pieces
• 1 1/2 lbs boneless, skinless chicken breasts
• 3 tbsp, plus 1 tsp extra-virgin olive oil, divided
• 3 tbsp balsamic vinegar
• 1 garlic clove, minced
• 10 oz. baby spinach (8 cups)
• 1 pomegranate, seeded
• salt
• freshly ground black pepper

Makes 4 (3-cup) Servings

1. Heat oven or toaster oven to 275 F. Lay walnuts in a single layer on a baking sheet and cook until fragrant and toasted, 8-10 minutes. Set aside to cool.
2. Toss chicken with 1 teaspoon oil and season with salt and pepper. Heat grill to medium-high or gill pan over medium-high heat. Grill the chicken until no longer pink inside, about 4 minutes per side. Transfer to cutting board, cool slightly, and slice crosswise into 1/2-inch pieces.
3. Whisk together vinegar, remaining oil and garlic in a large bowl; add the spinach and walnuts. Toss to coat, divide among 4 plates, top with chicken slices, and sprinkles with pomegranate seeds.

WW POINTS VALUE: 9 pts

 

Note: This recipe appears in the South Beach Diet Quick & Easy Cookbook. The holiday season is approaching and this meal is a great way to get in the spirit. I went  to the movies and ate out at a burger joint last night so I wanted a healthy meal. I have really come to love spinach salads and this salad really hit the spot. Put any protein with spinach and your dish will be delicious. The balsamic vinegar gives the chicken a nice taste to it. The walnuts add crunch to the salad and the pomegranates leave a tart aftertaste in your mouth. Pomegranates offer antioxidants as well as Vitamins B6 and C and potassium and they are in season September through January. Pomegranates will definately get you into the holiday season so try this salad. One bite of this salad and you'll be in the holiday spirit.

 



Apple Pie Filling

Ingredients:

• 3 medium apples, peeled and cut into 1/4-inch cubes
• 2 tbsp packed light brown sugar
• 1 oz. fresh lemon juice
• 1/4 tsp lemon zest
• 2 tsp ground cinnamon
• 1 tsp ground nutmeg
• 1 tsp vanilla extract
• 1 tsp almond extract
• 2 tbsp apricot jam or jelly

Make 6 Servings (3 1/2 tablespoons per serving)

1. In a non-reactive bowl, combine apples, sugar, lemon juice, lemon zest, cinnamon and nutmeg.
2. Heat a large non-stick skillet over medium heat. Add apple mixture; cook until slightly softened, stirring occasionally, about 12 minutes. Remove from heat and stir in jelly. Serve hot or slightly cooled.

WW POINTS VALUE: 2 pts

 

Note: This recipe appears on www.weightwatchers.com. I made this filling as a dessert for Thanksgiving and it  was SO delicious. I used this filling in a puffy pastry tart and it was really filling. I also used this filling in homemade oatmeal and it  was so much better than the store brand. I added the vanilla and almond extracts to make the filling more delicious and they were worth it. The extracts may affect the points value but worth putting into the filling.

                       

Roast Turkey with Fresh Herbs

Ingredients:

• 1 12- to 14-pound turkey
• 1/2 tsp salt
• 1/2 tsp freshly ground black pepper
• 1 small orange, apple, and/or onion, halved
• 1 tbsp chopped fresh parsley
• 1 tbsp chopped fresh thyme leaves
• 3 tbsp extra-virgin olive oil
• 3 tbsp dry white wine or lower-sodium chicken broth

Makes 8 (6-ounce )Servings, with leftovers

1. Position rack in rhe lower thrid of oven and heat oven to 450 F.
2. Rinse turkey under cold water and pat dry with paper towels. Sprinkle inside of bird with 1/4 teaspoon of the salt and 1/4 teaspoon of the pepper. Insert orange, apple and/or onion halves into the cavity of the bird. Tuck wings under and tie legs together with kitchen with twine. Place turkey on a rack in a roasting pan.
3. Combine remaining 1/4 teaspoon salt, 1/4 teaspoon pepper, parsley and thyme in a small bowl. Slide your hand under the skin of turkey breast to loosen skin. Rub turkey breast under skin with 1 tablespoon of oil. Spread herb mixture over breast and press skin back down on top.
4. Transfer turkey to oven and roast for 30 minutes. Remove from oven, baste with 1 tablespoon of the remaining oil and 1 tablespoon of the wine. Reduce oven temperature to 350 F and roast for 30 minutes more; baste with the remaining 1 tablespoon oil and remaining 2 tablespoons wine.
5. Continue to roast, basting every 30 minutes with acumulated pan juices, until a meat thermometer reads 180 F when inserted into the thickest part of the thigh, 1 1/2-2 hours more. Remove turkey from oven, cover loosely with foil, an allow bird to rest for 20 minutes before carving. Remove and discard orange halves, carve bird and serve.

WW POINTS VALUE: 6 pts.

 

Note: This recipe appears in the South Beach Parties & Holidays Cookbook. This is what I cooked for Thanksgiving dinner and it was delicious. I had a very small gathering and I used a whole turkey breast and I was really impressed on how juicy and moist the turkey came out. You can use this recipe for chicken and other poultry as well and it will turn out just as delicious. This turkey was so good my mom and I ate it for 3 days and were never tired of it. Sometimes simplicity can be elegant and tasty. 

Whole Wheat Vegetable Lasagna

Ingredients:

• 1 tsp extra-virgin olive oil
• 1 zucchini, sliced
• 2 cups (16 oz.) reduced-fat ricotta cheese
• 1 egg
• 1 tbsp dried basil
• 1/4  tsp salt
• 1/4 tsp freshly ground black pepper
• 2 cups low-sugar marinara sauce
• 9 whole-wheat lasagna noodles, cooked
• 1 package (10 oz.) frozen chopped spinach, thawed and squeezed dry
• 1/4 cup grated Parmesan cheese
• 1/4 cup shredded reduced-fat mozzarella cheese

Makes  12 Servings

1. Preheat the oven to 350 F. Coat a 9" X 13" baking dish with cooking spray.
2. Heat the oil in a medium skillet over medium heat. Add the zucchini and cook for 5 minutes, or until crisp-tender. Remove from the heat and set aside.
3. In a medium bowl, combine the riccotta, egg, basil, salt and pepper. Set aside 1/2 cup of the spaghetti sauce.
4. Place 3 lasgna noodles in the prepared baking dish. Evenly spoon half of the spaghetti sauce over the noodles. Top with half of the ricotta mixture, half of the spinach, half of the zucchini and half of the Parmesan. Repeat layering with 3 more noodles and the remaining ingredients. End with remaining 3 noodles. Spoon the remaining sauce over top and sprinkle with the mozzarella.
5. Cover with foil and bake for 25 minutes. Uncover and bake for 20 minutes longer, or until hot and bubbly. Let stand for 10 minutes before serving.
    

WW POINTS VALUE: 4 pts

 

Note: This recipe appears in the South Beach Diet Cookbook. Lasanga is a wonderful comfort food that is perfect for a weekend dinner. I really enjoyed the filling of this lasagna but the noodles weren't very good. It all depends on what kind of whole wheat noodle you use. I recommend the regular lasagna noodles because they make the lasagna taste so delicious. 

Flourless Chocolate Cake with Almonds

Ingredients:

• 2 tbsp trans-free margarine or unsalted butter
• 1 tbsp unsweetened cocoa powder
• 1/2 blanched almonds
• 1/2 cup granulated sugar
• 3 oz. bittersweet chocolate
• 1/2 cup fat-free sour cream
• 1/4 cup granular sugar substitute
• 2 egg yolks
• 1 tsp vanilla extract
• 1/4 tsp almond extract (optional)
• 5 egg whites, at room temperature
• 1/4 tsp salt
• 1 tbsp toasted slivered almonds (optional)

Makes 12 Servings

1. Preheat the oven to 350 F.
2. Gently coat  9" springform pan with 2 tsp of the margarine or butter and dust with the cocoa powder. (Don't tap out the excess cocoa; leave it in the pan.)
3. In a food processor, combine the blanched almonds with 2 tablespoons of the sugar. Process until finely ground.
4. In the top of a double broiler over barely simmering water, melt the chocolate and the remaining 4 teaspoons of butter, stirring occasionally, until smooth. Remove from the heat. Place chocolate mixture in a large bowl. Add the almond mixture, sour cream, sugar substitute, egg yolks, vanilla extract, almond extract (if using), and 1/4 cup of the remaining sugar. Stir until well blended.
5. In a large bowl, with an electric mixer on high speed, beat the egg whites and salt until frothy. Gradually add the remaining 2 tablespoons sugar, beating until stiff, glossy peaks form.
6. Stir one-quarter of the beaten egg whites into the chocolate mixture to lighten it. Gently fold in the remaining whites until no white streaks remain. Place in the prepared pan. Gently smooth the top.
7. Bake for 30 minutes, or until cake has risen, the top is dry, and a wooden pick inserted in the center comes out with a few moist crumbs.
8. Place the pan on a rack and cool until warm. The cake will fall dramatically. Loosen the edges of the cake with a knife and remove the pan sides. Sprinkle with the toasted almonds, if using.

WW POINTS VALUE: 4 pts

 

Note: This recipe appears in the South Beach Diet Cookbook. The holiday season is approaching and you're looking for a devilishly delicious chocolate cake recipe, this one is worth trying. It's a flourless version and will be enjoyed by everyone, including people who eat a gluten-free diet. Don't worry  if the cake looks somewhat flat after baking. It is so delicious with the combination of almonds, vanilla and bittersweet chocolate that give this cake a rich and decadent taste in every bite. 

Vietnamese-Style Vegetables with Rice Noodles

Ingredients:

• 2 ounce rice noodles
• 1 tbsp chili paste (from a jar)
• 1 tbsp Asian fish sauce
• 1 tbsp fresh lime juice
• 1 tbsp rice wine vinegar
• 2 tbsp extra-virgin olive oil
• 1 large head broccoli, cut into small florets (4 cups)
• 1 medium red bell pepper, thinly sliced
• 1 medium red onion, thinly sliced
• 1 medium zucchini, halved lengthwise and thinly sliced into half-moons
• 1/4 cup finely chopped cilantro
• 4  lime wedges

Makes 4 Servings

1. Place noodles in a mediun bowl, cover with very warm tap water, and soak until softened, about 15 minutes. Drain and set aside.
2. While noodles are soaking, in a small bowl whisk together chili paste, fish sauce, lime juice, and vinegar.
3. In a large skillet, heat 1 tablespoon of the oil ove medium-high heat. Add broccoli and toss to coat; cook, tossing gently, until tender, about 4 minutes. Transfer broccoli to a plate.
4. Add remaining 1 tablespoon oil to the shillet and heat over medium-high heat. Add pepper, onion and zucchini; cook, stirring frequently, until vegetables arejust beginning to soften, about 4 minutes. Return broccoli to skillet and cook, stirring occasionally, for 3 minutes more. Stir in chili paste mixture, cover, Add cilantro and toss again. Divide among 4 plates and serve warm with lime wedges.

WW POINTS VALUE: 3 pts

Note: This recipe appears in the South Beach Diet Taste of Summer Cookbook. Just because it's not summer, it doesn't mean you can't enjoy summer meals in the comfort of your home. I have really come to love Asian food and I have never tried Vietnamese before. I have passed this recipe a  number of times and the picture looked so good I had to try it. This dish was LOVE AT FIRST BITE! I loved this dish because it was spicy and tangy from the flavors of chili paste, Asian fish sauce and rice vinegar which are common in Vietnamese cuisine. I really loved this dish because I loved all the vegetables with the rice noodles. The vegetables really filled me up and I really liked the rice noodles. If you love Italian pasta dishes, you will enjoy this dish. It's totally better than ordering Asian takeout, TRUST ME!! The scent of this dish is not too strong and it's really filling and delicious. This colorful dish is perfect for vegetarians and meat lovers as well. And if you really want to fill yourself up, add some shrimp. The next time you think about ordering Asian, takeout, PUT DOWN THE PHONE! Cook this dish and everyone will be happy.

 

Pork and Poblano Chili

Ingredients:

• 1 1/2 lbs. poblano peppers (8-10 peppers), seeded and roughly chopped
• 1 large onion, coarsely chopped
• 1 large green bell pepper, roughly chopped
• 1 jalapeno, seeded and chopped
• 6 garlic cloves, peeled
• 1 tbsp extra-virgin olive oil
• 4 lbs. lean pork, cut into  3/4-inch pieces
• 2 cups lower-sodium chicken broth
• 1 (28-ounce) can unsalted diced tomatoes, with liquid
• 2 tsp ground cumin
• 2 (15-ounce) cans canellini beans, rinsed and dried

Makes 16 (1-cup) Servings

1. Pulse poblano peppers in a food processor until finely chopped but not pureed; transfer to a large bowl. Pulse onion, bell pepper, jalapeno, and garlic in food processor until finelt chopped but not pureed. Strain to remove any excess liquid and combine vegetables with poblano peppers.
2. Heat oil in a large, heavy-bottomed saucepan orr dutch oven over medium-high heat. Add pepper mixture, reduce ehat to medium, and cook, stirring occasionally, until vegetables are softened, 10-12 minutes. Stir in pork, broth, tomatoes and their liquid, and cumin. Bring to a simmer, partially cover, reduce heat to low, and simmer gently, stirring occasionally, until pork is very tender, about 2 hours. Add beans and cook until heated through, about 10 minutes more. Serve hot or warm.

WW POINT VALUE: 4pts

 

Note: This recipe appears in the South Beach Diet Parties & Holidays Cookbook. I was cleaning out the pantry and fridge this big football weekend and this chili looked too good to pass up. This chili is not your typical chili because it contains pork cut into small pieces and lots of vegetables including 3 kinds of peppers. mt mother and I had this chili for game day this past weekend and we LOVED it. This chili was packed with heat (not too much heat!) and flavor. It also quickly filled you up due to all the vegetables and with so little points. This chili is even better the next day when all the flavors are blended together. The pork also melts in your mouth which is SO good. I highly recommend serving this chili at your next game day party. This chili is filled with so much heat and flavor people will be going back for more. If your guests include Iron Chefs Jose Garces or Bobby Flay, they will be very impressed. Iron Chef Flay, I'm still waiting to challenge you to a Tailgating Throwdown at Boston College!

Apple and Carrot Salad

Ingredients:

• 2 large apples, red and/or green, cored and thinly sliced into matchsticks
• 1 1/2 tbsp fresh lemon juice
• 3 cups uncooked carrots, cut into matchsticks
• 1/4 cup fresh chives, chopped
• 1 tbsp extra-virgin olive oil
• 1 tsp granulated sugar
• 1/2 tsp salt
• 1/4 tsp freshly ground black pepper
• 2 oz. crumbled feta  or blue cheese

Makes 8 Servings

 

Place apples in a large bowl and toss with lemon juice. Add carrots, chives, oil, sugar, salt, pepper and cheese; toss to mix thoroughly.

 

WW POINTS VALUE: 2 pts (3/4 cup per serving)

 

Note: This recipe appears on www.weightwatchers.com. Apples are in season right now and this slaw was delicious. Normally, when you think of slaw you think of vegetables with a little dressing. The apples and lemon juice put a  nice fruity twist on this slaw. Plus, the apples and carrots give the slaw a nice crunch to it. The orginal recipe calls for feta cheese. I didn't have feta so I used blue cheese and it gave the slaw a tangier bite to it. This slaw will quickly fill you up and leave you happy with so little points.

 

                        

Angel Food Cupcakes with Marshmallow Frosting

Ingredients:

Cupcakes:

• 3/4 cup cake flour
• 2/3 cup confectioners' sugar
• 8 large egg whites
• 3/4 tsp cream of tartar
• 1/2 tsp salt
• 1/2 cup granulated sugar
• 1 1/2 tsp vanilla extract

Frosting:

• 1/2 cup light corn syrup
• 2 tsp powdered egg whites
• 2 tbsp water
• 1/2 tsp vanilla extract
• pinch of salt

Makes 18 Servings

1. To make cupcakes, preheat the oven to 350 F. Line 18 muffin cups with foil or paper liners. Sift flour and confectioners' sugar onto a piece of wax paper. with electric mixer on high speed, beat egg whites, cream of tartar and salt in a large bowl until soft peaks form. Gradually beat in granulated sugar. Beat in vanilla. Sift half of the flour mixture over beaten egg whites and fold in with rubber spatula. Repeat with remaining flour mixture.
2. Spoon batter into muffin cups, almost filling each; smooth tops with back of spoon. Bake until tops are golden and spring back when lightly pressed, 14-15 minutes. Cool in pans for 5 minutes. Remove cupcakes from pan and cool completely on rack.
3. To make frosting, with electric mixer on high speed, beat corn syrup, powdered egg whites, water, vanilla and salt until mixture is very thick and fluffy, about 5 minutes. Spread frosting on cupcakes.

WW POINTS VALUE: 2 pts (1 cupcake per serving)

 

Note: This recipe appeared in the May/June 2012 issue of Weight Watchers Magazine. These cupcakes were not your typical cupcakes. The angel food cupcakes were very light and airy and quite delicious. The Marshmallow frosting was quite gooey and tastey as well. These cupcakes were not as fluffy as your typical cupcakes probably because they were angel food cupcakes and it takes a lot of patience and skill to make angel food cakes from scratch. The marshmallow frosting made from scratch was really tasty and better than the marshmallows you buy at the store. I do recommend using the frosting on or in chocolate cakes, in hot chocolate or even as a fondue dip. 

Pumpkin Waffles

Ingredients:

• 1 cup all-purpose flour
• 2 tsp baking powder
• 1/2 tsp baking soda
• 1/8 tsp salt
• 3/4 tsp ground cinnamon
• 1/4 tsp ground nutmeg
• 1 large egg, lightly beaten
• 1/4 cup dark brown sugar, packed
• 1 tbsp vegetable oil
• 1/2 cup canned pumpkin
• 1 1/4 cup buttermilk
• cooking spray

Makes 5 Servings

1. Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, baking powder and next four ingredients in a large bowl; stir well with a whisk.
2. Combine egg, brown sugar, oil, pumpkin and buttermilk in a bowl; stir with a whisk until blended. Add pumpkin mixture to flour mixture and stir until well combined.
3. Coat a waffle iron with cooking spray; preheat. Spoon about 1⁄4 cup of batter per waffle onto hot waffle iron, spreading batter to edges. Cook 5 to 7 minutes or until steaming stops; repeat with remaining batter.

WW POINTS VALUE: 6 pts (serving size: 2 waffles)

 

Note: This recipe appears on www.weightwatchers.com. These were such a nice and filling treat for breakfast. Waffles are such a nice treat from time to time. Pumpkin waffles are perfect for this time of year because it's autumn and pumpkins are in season. Pumpkin also goes well with cinnamon, nutmeg and brown sugar. Maple syrup, melted butter or margarine and apple preserves are the perfect toppings for these waffles because these flavors compliment the pumpkin flavor. Waffles are great for breakfast, lunch or dinner and Weight Watchers has another winner with this waffle recipe.



Thousand Island Dressing

Ingredients:

• 3 tbsp orange juice
• 2 tbsp light mayonnaise
• 2 tbsp minced green bell pepper
• 2 tbsp minced red bell pepper
• 2 tbsp tomato paste
• 2 tbsp plain fat-free yogurt
• 1 tbsp drained prepaired horseradish
• 1 tbsp grated onion
• 1 tsp Dijon mustard
• 1/2 tsp chili powder
• 1/4 tsp freshly ground black pepper

Makes 4 Servings

 

In a jar with a tight-fitting lid, combine all the ingredients; cover and shake well.  Refrigerate, covered, 2-3 hours. Shake again before serving.

 

WW POINTS VALUE: 1 pt (1/4 cup per serving)

 

Note: This recipe appears in the WW New Complete Cookbook. Forget the name brands you buy at the grocery store; you can make this classic salad dressing at home in no time at all. Thousand Island dressing gets its name in the 1000 Islands region of upsate New York. Horseradish, Dijon mustard and chili powder give this dressing a kick. Once you learn how to make your own salad dressings at home, you'll never buy the name brands again.



Caribbean Pavlovas

Ingredients:

• Cooking spray
• 4 large egg whites
• 1/3 cup granulated sugar
• 1 tsp white wine vinegar
• 1 tbsp boiling water
• 1 medium pineapple, cubed
• 1 medium papayas, cubed
• 2 Tbsp spearmint, cut into thin strips (about 8 large leaves)
• 1 medium fresh lime, cut in half

Makes 8 Servings

1. Preheat oven to 250ºF. Very lightly coat 2 nonstick baking sheets with cooking spray.
2. Blend egg whites, Splenda, vinegar and hot water together at high speed until soft, white peaks form, about 5 minutes.
3. Spoon egg white mixture by half cupfuls onto prepared baking sheets. Using the back of a spoon, spread out and smooth mixture into eight 6- to 8-inch circles, no more than 1-inch thick each. Cook for about one hour and ten minutes, until crisp. Allow to cool completely on wire rack. (These are very fragile. Handle very delicately.)
4. While pavlovas cook, make fruit topping. Combine pineapple, mango, papaya and mint in a large bowl. Squeeze juice of both lime halves over fruit mixture and gently stir fruit until ingredients are just combined. Allow fruit to macerate for 30 minutes.
5. When pavlovas are cool, gently mound about 3/4 cup of fruit filling on top of each pavlova.

WW POINTS VALUE: 4 pts (1 pavlova per serving)

Note: This recipe appears on www.weightwatchers.com. I have come to really love tropical food, especially fruit because it's so clean and fresh. I really love pineapple and have come to love mango and papaya. I had this treat for lunch after my workout and I LOVED it because it was so clean and fresh. The pavlova really woke up the taste buds in my mouth with the fruit, pineapple and lime juices and the mint. The meringue pavlova gave this dish a sweet and chewy bite to this dish. You can eat the salad alone as well. You can use canned pineapple if you can't find a fresh pineapple and it will taste just as delicious. I highly recommend eating this dish for lunch, a light dinner, dessert or even as a snack because it leaves a refreshing aftertaste in your mouth and leave you happy.

                       

Classic Cheese Souffle

Ingredients:

• 1 cup skim milk
• 3 tbsp all-purpose flour
• 1 1/2 cups shredded reduced-fat cheddar cheese
• 1/2 tsp salt
• 1/8 tsp cayenne pepper
• 2 large eggs at room temperature, separated
• 2 large egg whites at room temperature

Makes 4 Servings

1. In a medium heavy-bottomed saucepan over low heat, whisk the milk and flour; cook, stirring, until thickened and no longer floury, about 5 minutes. Remove from the heat; stir in the cheese, 1/4 teaspoon of the salt, and the cayanne.
2. Preheat  the oven to 350 F.
3. In a small bowl, stir a small amount of the cheese mixture into the egg yolks, then stir the egg yolk mixture into the cheese mixture.
4. In a large bowl, beat all 4 egg whites until foamy; add the remaining 1/4 teaspoon salt and beat until stiff but not dry. Stir one-fourth of the egg whites into the cheese mixture; with a rubber spatula, fold in the remaining egg whites. Scrape in to a 3-quart ungreased souffle dish. Bake until pouffed and cooled through, about 35 minutes. Serve at once.

WW POINTS VALUE: 5 pts.

 

Note: This recipe appears in the WW New Complete Cookbook. They say that souffles are difficult to make. NOT TRUE! If you carefully follow the directions step-by-step and your souffles will turn out delicious. When you beat the egg whites, make sure they are at room temperature and beat the egg whites for 5 minutes for the souffles to really poof up. These souffles were absolutely delicious because they were airy and cheesey. You can use any kind of shredded cheese in this recipe and your souffle will be delicious. I used a combination of cheddar and parmesean cheeses they were heavenly. Don't forget to serve these souffles immeadiately because they begin to deflate the minute they are removed from the oven. I highly recommend serving this dish at your next dinner party because it is so elegant.

 

Grilled Ginger Salmon

Ingredients:

• 1/3 cup canola oil
• 3 tbsp minced fresh ginger
• 1 tbsp reduced-sodium soy sauce
• 2 garlic cloves, minced
• 10 (6-ounce) salmon fillets, about 1-inch thick

Makes 10 (6-ounce) Servings

1. Whisk together oil, ginger, soy sauce and garlic in a small bowl; divide marinade between 2 large resealable plastic bags. Place 5 fillets in each bag, seal bags and turn to coat salmon with marinade. Lay bags flat in the refrigerator. Refrigerate at least 2 hours or overnight, turning once.
2. Heat a grill or grill pan to medium-high. Remove salmon from bags and grill until medium-rare, about 5 minutes per side. Serve warm.

WW POINTS VALUE: 10 pts

Note: This recipe appears in the South Beach Diet Parties & Holidays Cookbook. I have now come to really enjoy fish no matter what kind it is. Grilled salmon or Arctic char is really delicious because it's flaky and moist.  Salmon is high in point and calorie value but it's also high in omega-3 and protein and will fill you up. If you don't want to use salmon, I highly recommend Arctic Char because it's just like salmon but has fewer calories. This is a great main dish if you want a simple dinner but I do recommend marinating the fish for more than an hour if you want more flavor. 5-ingredient fox queen Claire Robinsoon will be impressed with this meal as well. 

Chicken Quesadillas

Ingredients:

• 4 (8-inch) whole wheat tortillas
• 1 cup shredded reduced-fat cheddar or Jack cheese
• 2 (6 ounce) boneless, skinless, chicken breasts, cooked and cut into 1/2-inch slices
• 1 avocado, pitted, peeled and thinly sliced
• 2 scallions, thinly sliced
• 1/2 cup refrigerated  fresh salsa
• salt
• freshly ground black pepper

Makes 4 Servings

1. Heat the oven to 200 F.
2. Heat 1 tortilla in a large skillet (wider than the tortilla) over medium heat until warm, about 1 minute. Sprinkle with one-quarter each of the cheese, chicken, avocado and scallions and a pinch of salt and pepper.
3. Cover and cook until cheese is melted, about 2 minutes. Transfer to e cutting board, fold tortilla in half,and place on baking sheet in the oven to keep warm. Repeat to use remaining ingredients. Cut each quesadilla into 3 triangles and serve with salsa.

WW POINTS VALUE: 8 pts

 

Note: This recipe appears in the South Beach Diet Quick & Easy Cookbook. Who doesn't love Mexican food? Whatever you do, DO NOT GO TO THOSE MEXICAN FAST FOOD RESTAURANT because they are an embarassment to Mexico. You can make fresh Mexican food in your own kitchen in 20 minutes or less. These quesadillas are loaded with lean protein and vegetables and will quickly fill you up. They will also leave you satisfied and not be looking for dessert afterwards. I do recommend using fresh avocados in this dish because the avocados are better when they are fresh and creamy.

Chipotle Chili Dogs

Ingredients:

• 1 tsp extra-virgin olive oil
• 1 small onion, finely chopped
• 2 garlic cloves, minced
• 1/2 lb. extra-lean ground beef
• 2 tbsp tomato paste
• 1 canned chipotle in adobo, plus 1 tsp sauce from can
• 3/4 cup low-sodium beef broth
• 4 reduced-fat beef hot dogs
• 4 whole wheat or whole-grain hot dog buns, lightly toasted (optional)

Makes 4 Servings

1. In a mediumsaucepan, heat oil over meduim heat. Add onions and garlic; cook, stirring occasionally, until translucent, 4-5 minutes. Add beef, increase heat to high, and cook, breaking up meat with a spoon and stirring until all pink is gone, 2-3 minutes more. Reduce the heat to medium and stir in tomato paste, chile, and adobo sauce. Add broth and bring to a simmer. Reduce the heat to low, cover, and cook unti lmeat is cooked through, about 5 minutes.
2. While chili is cooking, lightly coat a grill or grill pan with cooking spray and heat to medium-high. Grill hot dogs, turning occasionally, until lightly browned and heated through, 5-7 minutes. Serve hot dogs on buns, if using, topped with chili.

WW POINTS VALUE: 7 pts with bun & 5 pts without bun

 

Note: This recipe appears in the South Beach Diet Taste of Summer Cookbook. Who doesn't love a hot dog once in a while? Hot dogs get a bad name because of what kind of ingredients are in them and sometimes they don't taste good at all. However, when hot dogs are cooked right and are topped with a flavorful topping, they can be delicious. I wasn't terribly hungry and I had a craving fora hot dog. The weather was really nice to day and I wanted to cook something filling and delicious. This chili dogs totally hit the spot. Chili dogs have a reputation of giving you heatburn or some other weird feeling in your stomach; these won't. They are very sophisticated and leave you satisfied. if you don't have any beef broth, don't worry. I used dry red wine in place of the beef broth and it gave the chili a more sophisticated taste. I highly recommend serving these chili dogs at your next gathering because they are so delicious and people will be asking for seconds. 

South Beach Meat Loaf with Vegetables

Ingredients:

• 1 tbsp extra-virgin olive oil
• 1 onion, chopped
• 1/2 red bell pepper, chopped
• 1/2 green bell pepper, chopped
• 1/2 pound extra-lean ground beef
• 1/2 pound ground turkey breast
• 1 cup chunky salsa
• 1 egg, beaten
• 3/4 tsp salt
• 1/2 tsp freshly ground black pepper
• 1 garlic clove, minced
• 1/2 cup cooked brown rice

Makes 6 Servings

1. Preheat the oven to 350 F.
2. Heat the oil in a small skillet over medium heat. Add the onion and bell peppers and cook for 5 minutes, or until tender.
3. In a large bowl, combine the beef, turkey, salsa, egg, salt, pepper and garlic. Stir in the vegetables and rice. Place the mixture in a round baking dish and pat into an oblong loaf.
4. Bake for 45 minutes, or until a thermometer inserted in the center registers 160 F and the meat is no longer pink.

WW POINTS VALUE: 5 pts

 

Note: This recipe appears in the South Beach Diet Cookbook. Cooler weather is here and it's time to turn on the oven and make some delicious comfort food. Meatloaf is delicious comfort food when it's done right. I was never crazy about meatloaf when I was younger because it was dry. I was cleaning out the refrigerator while watching my beloved Patriots play the New York Jets (the Pats won in overtime) and it looked so good I had to try it. My mom and I LOVED this meatloaf. I used 1 pound of ground turkey breast instead of 1/2 ground beef and 1/2 ground turkey for a leaner taste. I made 6 individual meatloaves and they were delicious! I highly recommend making 6 individual meatloaves so everyone can have their own little meatloaf in the same portion. This meatloaf was also very colorful and filling with the bell peppers, onions and salsa. You won't get hungry later on because the meatloaf is filled with lean protein and lots of vegetables. Also, whatever individual meatloaves you don't eat, just wrap them in the freezer and save them for dinner another time. This meatloaf was a standout because it had all the flavors of Mexico in it with bell peppers, onions, garlic and Pico de Gallo salsa. Bobby Flay would be impressed with this meatloaf, I guarantee. Iron Chef Flay, I'm not giving up to challenging to to a tailgating Throwdown!!

Grilled Canadian Bacon

Ingredients:

• 1 pound Canadian bacon, cut into 1/4-inch slices
• 1/4 cup sugar-free apricot preserves
• 1/4 tsp mustard powder

Makes 4 Servings

1. Preheat the broiler.
2. Place the bacon on a broiler rack 3 inches from the heat and cook for 4 mintues.
3. In a small bowl, combine the preserves and mustard. Turn the bacon and brish with the preserve mixture. Broil for 4 minutes longer, or until bacon is well-done.
    

WW POINTS VALUE: 3 pts

 

Note: This recipe appears in the South Beach Diet Cookbook. Last night, I wasn't terribly hungry and I had bacon and eggs. I have come to love bacon but I didn't know how to cook it well. I always cooked bacon in the microwave so I wouldn't have to clean up all the grease. I decided to broil it with some flavor and it was SO delicious! It didn't burn, it wasn't too crispy and it was just perfect/ I loved the taste of the bacon with the preserves and dry mustard because they gave the bacon some tang and flavor. This bacon can be made in 10 miunutes to make it crispy and delicious. Plus, there are less than 5 ingredients in this side dish so 5-ingredient queen will be very impressed that you made this. 

Penne with Homemade Tomato Sauce

Ingredients:

• 2 tbsp extra-virgin olive oil
• 1 medium onion, finely chopped
• 3 garlic cloves, minced
• 2 tsp dried basil
• 1 tsp dried oregano
• 1/4 tsp red pepper flakes
• 3 (14 1/2-ounce) cans unsalted diced tomatoes
• 1/2 tsp salt
• freshly ground black pepper
• 1 (16-ounce) package whole-wheat penne pasta

Makes 10 (1-cup) Servings

1. Bring a large pot of lightly salted water to a boil.
2. Heat oil in a large saucepan over medium heat. Add, onion, garlic, basil, oregano, and pepper flakes. Reduce heat to medium-low and cook, stirring frequently, until onions and garlic are softened, 5-7 minutes.
3. Add tomatoes and salt and bring sauce to a simmer. Reduce heat to low and simmer gently, stirring occasionally, for 20 minutes. Season with pepper to taste.
4. While pasta sauce is cooking, add pasta to boiling water and cook to al dente, according to package directions. Drain, toss with tomato sauce, and serve hot.
    

WW POINTS VALUE: 4 pts

 Note: This recipe appears in the South Beach Diet Parties & Holidays Cookbook. Who doesn't love pasta with marinara sauce?  This is meant to be served as a side dish but it makes a great meal for lunch, dinner or as a light snack. The pasta only takes about 10 minutes to make but the sauce takes about 20-30 minutes. I also highly recommend adding oregano to the sauce to give it more Italian flavor. I also recommend pureeing the homemade sauce to make it more smooth. I brought this dish into the office I volunteer at adn the people loved it. I loved it too because it was filling, comforting and delicious. 

Spicy Chinese Chicken Kabobs

Ingredients:

• 2 tbsp orange juice
• 1 1/2 tbsp hoisin sauce
• 1 tbsp South Beach Ketchup or sugar-free ketchup
• 1 tbsp rice vinegar
• 1 tbsp prepared Chinese chili sauce with garlic
• 1 tsp reduced-sodium soy sauce
• 1 tsp light sesame oil
• 1 tsp grated orange peel
• 1 1/2 lbs. boneless, skinless chicken breasts, cut into 1-inch pieces

Makes 6 Servings

1. In a 1-quart zip-top plastic bag, combine the orange juice, hoisin sauce, ketchup, vinegar, chili sauce, soy sauce, oil and orange peel. Add the chicken. Seal the bag securely and turn to coat the chicken. Refrigerate the chicken for at least 2 hours, turning thbag occasionally.
2. Coat a grill rack or broiler-pan rack with cooking spray. Preheat the grill or broiler.
3. Thread the chicken pieces onto 6 metal skewers. Place the skewers on the prepared rack and grill over hot coals for 5 minutes per side, or until the chicken is no longer pink. Or broil 4 inches from the heat for 7 minutes per side, or until a thermometer inserted in the thickest portion registers 170 F and the juices run clear.

WW POINTS VALUE: 3 pts

 

Note: This recipe appear in the South Beach Diet Cookbook. Who knew Chinese food could taste so good and be good for you? If you're thinking abuot ordering Chinese takeout, PUT DOWN THE PHONE!! You can make this delicious meal in 30 minutes or less. If you don't have any kebobs, don't worry. You can cut up the chicken into small pieces and stir-fry it with vegetables such as red bell peppers and scallions and it will be just as delicious. If you really want to go all the way, serve this protein dish with a side of noodles or some hot brown rice and you won't be hungry. 

Chocolate Sheet Cake

Ingredients:

• Cooking spray
• 1 3/4 cups all-purpose flour
• 1 1/4 cups light brown sugar
• 3/4 cup unsweetened cocoa powder
• 1/2 cup granulated sugar
• 1 1/2 tsp baking powder
• 1 1/2 tsp baking soda
• 1/4 tsp salt
• 1 1/4 cups skim milk
• 3 large egg whites
• 2 tbsp melted butter
• 1 1/2 tsp vanilla extract
• 1 cup boiling water
• 1 tbsp confectioners' sugar

Makes 12 Servings

1. Preheat oven to 350ºF. Coat a 9- X 13-inch baking pan with cooking spray.
2. In a large bowl, combine flour, brown sugar, cocoa powder, granulated sugar, baking powder, baking soda and salt; mix well with a fork to combine.
3. In another large mixing bowl, combine milk, egg whites, melted butter and vanilla. Using an electric mixer, mix on low speed until blended; gradually beat in boiling water.
4. Gradually add flour mixture to milk mixture and mix on low speed until blended. Pour batter into prepared pan and bake until a wooden toothpick inserted in center comes out clean, about 25 to 30 minutes. Cool cake in pan, on a wire rack.
5. Sift powdered sugar over cooled cake before cutting into 12 pieces.

WW POINTS VALUE: 6 pts (1 slice per serving)

 

Note: This recipe appears on www.weightwatchers.com. Who does not love a piece of chocolate cake? I now have a new tradition in making a chocolate cake for my birthday and decorating it as well. It was my birthday and I wanted a guilty pleasure but not so guilty that it would make me fat. I made this cake in round pans and I decorated it with the Sprinkles' Dark Chocolate Frosting and it was SO delicious. The cake is 6 points a slice but frosting the cake could affect the points value. This cake is so chewy and moist you will never use the store brand ever again it's that good.



Papaya Parfait

Ingredients:

• 1/2 cup cubed papaya
• 1/4 tsp fresh lime juice
• 1 cup vanilla fat-free or low-fat yogurt, divided
• 1/2 cup multigrain, low-sugar cereal, divided

Makes 2 Servings

 

Toss papaya with lime juice. Layer 1/4 cup yogurt, 2 tablespoons cereal, 1/4 cup papaya, another 1/4 cup yogurt, and another 2 tablespoons cereal in a glass dessert cup or bowl. Repeat with remaining ingredients in another cup. Serve immediately.

 

WW POINTS VALUE: 2 pts.

 

Note: This recipe appears in the South Beach Diet Quick & Easy Cookbook. This was such a nice treat for breakfast. I never had papaya before and I must say it was delicious. Lime juice goes well with any tropical fruit becauseit give the tropical fruit an extra kick of zing. If you don't have vanilla yogurt on hand, use plain yogurt and add vanilla extract, almond extraxt or any flavor extract of your choice and it will still be delicious. You can also use any fruit in this parfait and it will be delicious as well. 

Multigrain Watercress & Cucumber Tea Sandwiches

Ingredients:

• 8 thin slices mutligrain bread
• 4 ounces reduced-fat cream cheese, at room temperature
• 1/2 bunch watercress, tough stems removed
• 1 medium cucumber, thinly sliced

Makes 4 lunch servings or 6 snack servings

 

Spread each slice of bread with cream cheese; make sandwiches with watercress and cucumber. Remove crusts, if desired, and cut each sandwich into 3 rectangular slices.

 

WW POINTS VALUE: 3 pts. (per lunch serving)

 

Note: This recipe appears in the South Beach Diet Quick & Easy Cookbook. These tea sandwiches were delcious and quickly filled me up. You can use any green leaf lettuce in these sandwiches such as romaine or Boston lettuce and theey will still be delicious. Tea sandwiches typically use butter on white bread. These sandwiches are made from multigrain bread and cream cheese. I highly recommend using reduced-fat vegetable cream cheese because it adds more flavor to the sandwiches.
  

Black Bean & Goat Cheese Tostadas

Ingredients:

• 4 (8-inch) whole-wheat tortillas
• 2 tsp extra-virgin olive oil
• 1 large garlic clove, minced
• 1 (15 oz.) can black soybeans, rinsed and drained
• 4 ounces reduced-fat goat cheese, crumbled (3/4 cup)
• 1/2 (1-pound) head romaine lettuce, chopped (4 cups)
• 2 medium tomatoes, diced
• 3 scallions, thinly sliced
• 1 lime, quartered
• salt
• freshly ground black pepper

Makes 4 Servings

1. Heat oven to 400 F.
2. Lightly spray tortillas with cooking spray and place, slightly overlapping, on a baking sheet. Bake until lightly puffed and browned, about 10 minutes. Set aside to cool.
3. While tortillas are toasting, heat oil in a medium saucepan over medium heat. Add garlic and cook until softened, about 1 minute. Stir in beans and heat until warmed through. Season with salt and pepper and remove from heat.
4. With tortillas still on the baking sheet, top with beans and cheese; bake until cheese is melted, about 5 minutes. Remove from the oven and top with lettuce, tomatoes and scallions. Squeeze lime ovver top and serve hot.

WW POINTS VALUE: 6 pts

 

Note: This recipe appears in the South Beach Diet Quick & Easy Cookbook. I wanted a light dinner with out any meat and I came across this recipe and it looked to good to pass up. My mother and I loved these tasty Mexican treats. All the veggies in these tostadas make them colorful and quickly fill you up. The goat cheese makes these tosadas even creamier. I also loved how the tortillas puffed up in the oven and took their own bowl shape when they came out of the oven and cooled. I would totally serve these Mexican vegetarian delights at your next fiesta. Vegetarians and meat lovers will loves these totadas and eat them up. Celebrity chefs Bobby Flay, Jose Garces and Aron Sanchez would be very impressed with these treats as well. Iron Chef Flay, I'm still waiting to challenge you to an Iron Chef Throwdown!

 



Almond-Star Cookies

Ingredients:

• 1 cup whole almonds
• 1 cup whole-grain pastry flour
• 1 cup unbleached all-purpose flour
• 1/3 cup granular sugar substitute
• pinch of salt
• 1 cup tras-fat-free margarine, cut into small pieces and refrigerated
• 1/2 tsp lemon zest
• 1/2 tsp vanilla extract
• 1/4 tsp almond extract

Makes 4 Dozen (2-inch) stars or 3 Dozen (3-inch) stars

1. Heat oven to 275 F. Spread almonds on a baking sheet and toast until fragrant and lightly golden, about 10 minutes. Remove from oven, transfer to e plate, and cool completely.
2. Pulse almonds, whole-grain and all-purpose flours, sugar substitue and a pinch of salt in food processor until nutsare finely ground. Add margarine and and pulse until margarine is incorporated. Add zest, vanilla and almond extract; pulse until dough just begins to come together.
3. Remove dough from processor to a work surface. Knead once or twice, divide in half, and form into 2 flat disks. WRap disks and freexe for 1 hour or refrigerate for at least 2 hours.
4. Heat oven to 325 F. Lightly coat2 baking sheets with cooking spray.
5. Roll out 1 dish of dough between 2 sheets of wax paper to 1/8-inch thick. Cut as  many stars as possible, carefully transferring them to the baking sheets as you go. Use a beutter knife or small spatula to making transferring cut cookie dough from wax paper to baking sheets easier.) Reroll and cut the scraps. (If the dough becomes too soft wihle cutting, wrap and chill again until firm.) Repeat with the second disk.
6. Bake cookies until lightly golden on edges and bottoms, rotating sheets once halfway through, 16-18 minutes. Let cool on sheets for 2-3 minutes before transferring with a spatula to wire racks to cool completely.
    

WW POINTS VALUE: 2  pts per 2-or-3-inch cookie

 

Note: This recipe appears in the South Beach Diet Parties & Holidays Cookbook. I was really excited about making these cookies but they turned out to be a disappointment. I really love the flavor of almonds but these cookies tastes like almonds and grainy flour in cooked in a doughy substance. The key to a successful baking outcome is NOT TUBBED butter or margarine but butter or margarine sticks because they are more solid in texture. Also, these cookies did not have any eggs in them and eggs are also the key to making cookies chewy. This is one South Beach recipe I will not be cooking again.



Autumn Veggie Soup

Ingredients:

• 1 tbsp extra-virgin olive oil
• 1 small onion, chopped
• 1 garlic clove, minced
• 4 cups vegetable broth
• 1 small sweet potato, peeled and cut into 1/2-inch cubes
• 1 cup frozen shelled edamame beans
• 2 ounce baby spinach (2 cups)
• salt
• freshly ground black pepper

Makes 4 (1 1/2-cup) Servings

1. Heat oil in a medium saucepan over medium heat. Add onion and garlic, reduce heat to medium-low. and cook, stirring frequently, until softened, about 5 minutes. Do not brown.
2. Add broth, increase heat to high, and bring to a boil. Add sweet potato and edamame, reduce ot a simmer, and cook until vegetables are tender, about 5 minutes. Stir in spinach and heat until wilted. Season with salt and pepper to taste and serve.

WW POINTS VALUE: 3 pts

 

Note: This recipe appears in the South Beach Diet Quick & Easy Cookbook. I was craving something warm and comforting and this soup hit the spot for me tonight. Autumn is officially here and what better way to celebrate autumn than a cup of warm vegetable soup. Forget the canned vegetable soup you buy at the store; this soup tastes just as good and is more colorful. I didn't have any spinach on hand so I used broccoli instead and the soup was still delicious. The edamame and sweet potato made the soup very filling and I added a pinch of crushed red pepper flakes to give the soup and extra kick of heat and it worked. This soup is great for lunch or dinner and perfect for vegetarians. Parents, listen up: if you want your kids to eat more vegetables, this is the soup that will do it.

Blueberry-Melon Smoothies

Ingredients:

• 1 (3-pound) cantaloupe, seeded and cubed (3 cups)
• 3 cups frozen blueberries
• 3 cups nonfat or low-fat sugar-free vanilla yogurt
• Ice cubes

Makes 8 (1-cup) Servings

 

Puree 1 1/2 cups of the canteloupe and 1 1/2 cups of the blueberries in a blender until just combined, about 1 minute. Add 1 1/2 cups of the yogurt and several ice cubes and blend until ice cubes are processed, 1-2 minutes. Pour smoothie into 4 glasses. Repeat with remaining ingredients.

 

WW POINTS VALUE: 1 pt per drink

 

Note: This recipe appears in the South Beach Diet Parties & Holidays Cookbook. this is a wonderful drink that is cold, refreshing and delicious and compliments any meal or just  to have as a light snack or dessert. The flavors of blueberry and canteloups go very well together in this drink. If you don't have vanilla flavored yogurt, you can use plain yogurt instead and add a touch of vanilla if you'd like.

Buckwheat Pancakes

Ingredients:

• 1 cup buckwheat flour
• 1 cup whole wheat flour
• 1 egg, beaten
• 1 tbsp baking powder
• 2 cup water
• 1/2 cup unsweetened applesauce
• 1 tsp vanilla extract

Makes 12 pancakes

1. In a medium bowl, thoroughly combine the buckwheat flour, whole wheat flour, egg and baking powder, mixing until evenly blended. Add the water, applesauce and vanilla extract, and stir until only small lumps remain.
2. Heat a large skillet coated with cooking spray over medium heat. Working in batches, pour the batter into the pan and cook for 2-3 minutes, or until the bottom is browned. Turn and cook for 1-2 minutes, or until golden brown. Removed to a plate and keep warm. Repeatto make a total of 12 pancakes.

WW POINTS VALUE:  1 pt (per pancake)

 

Note: This recipe appears in the South Beach Diet Cookbook. Sometimes breakfast for dinner is what you need. I have cooked different variations of pancakes and these pancakes were delicious. The texture was perfect because of the 2 wheat flours and the applesauce. These pancakes are a blank canvass but you  can put any topping on these pancakes such as maple syrup, butter or even cooked fruit of your choice and they will be delicious but the toppings cut affect the point value. I highly recommend making these pancakes for a company brunch along with a buffet of fruit toppings because these pancakes are so chewy and moist people will be talking about them for days. Plus, they won't know those pancakes were healthy for them.



Apple-Cinnamon Wontons a la Mode

Ingredients:

• Butter-flavor cooking spray
• 2 medium apples, peeled, cored and minced
• 1 tbsp packed light brown sugar
• 1 tsp lemon juice
• 1/2 tsp ground cinnamon
• 24  wonton wrappers
• 1 1/2 tbsp powdered sugar
• 3 cups light vanilla ice cream

Makes 6 Serving

1. Preheat oven to 350ºF. Coat a large baking sheet with cooking spray.
2. In a medium bowl, combine apples, brown sugar, lemon juice and cinnamon; toss to coat apples.
3. Place wonton wrappers on a flat surface. Drop apple mixture by teaspoonfuls onto center of each wrapper. Moisten edges of wrapper with wet fingers, fold over one corner to make a triangle and press sides together to seal. Transfer filled wrappers to prepared baking sheet and coat surfaces with cooking spray.
4. Bake until wontons are golden brown, about 15 minutes. Place wontons on individual plates and sift powdered sugar on top. Serve with ice cream on the side.
   
   

WW POINTS VALUE: 6 pts (4 wontons, 1 teaspoon of powdered sugar and 1/2 cup of ice cream per serving)

 

Note: This recipe appears on www.weightwatchers.com. Fall is here, apples are in season and it's time to turn on your oven and make your kitchen and house smell heavenly delicious. Wontons are usually thought of in Asian cuisine and the apple filling is like an Apple pie filling so this is an East-meets-West dish. Basically, this dessert puts a new twist on the traditional apple pie dessert. If you don't have ice cream, you can use plain yogurt or sour cream but it may affect the point value. These wontons can even be enjoyed without the ice cream as well. I also highly recommend adding nutmeg and cloves along with the cinnamon to add more flavors to the wontons.




Asian Turkey Meatballs in Lettuce Cups

Ingredients:

Dressing:

• 1 tbsp Asian fish sauce
• 1 tbsp rice vinegar
• 1/2 tsp toasted sesame oil
• Pinch of red peppers flakes

Meatballs:

• 1 lb. ground turkey breast
• 2 garlic cloves, minced
• 1 tbsp grated fresh ginger
• 1 tbsp toasted sesame oil
• 2 tsp rice vinegar
• 2 tsp low-sodium soy sauce
• 12 large Boston lettuce leaves
• 1 small cucumber, cut into matchsticks
• 1 cup mint leaves

Makes 4 (6-meatballs) Servings

1. For the dressing: In a small bowl, whisk together fish sauce, vinegar, sesame oil and pepper flakes; set aside at room temperature.
2. For the meatballs: In a large bowl, stir together turkey, garlic, ginger, sesame oil, vinegar and soy sauce. Form mixture into 24 (2-inch) meatballs.
3. Lightly coat a large skillet with cooking spray and heat to medium-high. Add meat balls in 2 batches and cook, turning occasionally, until browned on all sides, 5-7 minutes for each batch.
4. Lay 3 lettuce leaves on each of the 4 plates. Place 2 meatballs on top of each leaf. Top meatballs with cucumber and mint leaves, drizzle with dressing, and serve.

WW POINTS VALUE: 4 pts

 

Note: This recipe appears in the South Beach Diet Taste of Summer Cookbook. Who doesn't love  a hearty meatball once in a while? Just because summer is over it doesn't mean you can't enjoy these tasty little treats. I have come to really love Asian food since I started cooking 4 years ago. When you think of meatballs, you normally think of Italian food served with some kind of pasta. Meatballs can be enjoyed in any kind of ethnic palate of any meat. These meatballs are on Phase 1 because there are no breadcrumbs in these meatballs. I really loved these meatballs because they they were spicy, sweet and hot with a cool and refreshing aftertaste from the mint and cucumber. These treats are great for a light lunch, after a workout or even for a dinner party. Forget going out to that local Asian restaurant or order takeout. Cook these Asian treats at home in 30 minutes or less and you'll be happy.