Spanish Rice Salad with Pumpkin Seeds

Ingredients:

• 1/2 cup quick-cooking whole-grain brown rice
• 2 medium tomatoes, finely chopped
• 1 small onion, finely chopped
• 1/2 cup pitted green olives, sliced lengthwise
• 1/4 cup pumpkin seeds
• 1 tbsp extra-virgin olive oil.
• 1 tsp sherry vinegar
• 1 tsp dried oregano
• 1/4 tsp salt
• 1/8 tsp freshly ground black pepper
• 2 tbsp chopped fresh parsley

Makes 4 (3/4-cup) Servings

1. Cook rice according to package directions. Remove from the heat, spread on a plate and refrigerate until cooled to room temperature, about 5 minutes.
2. In a large bowl, combine, rice, tomatoes, onion, olives, pumpkin seeds, oil, vinegar, oregano, salt and pepper. Divide salad among 4 plates and sprinkle parsley just before serving.

WW POINTS VALUE: 3 pts

Note: This recipe appears in the South Beach Diet Taste of Summer Cookbook. I wanted a cool side dish to accompany the Garlicky Chicken Skewers. This Spanish rice dish was delicious and was the perfect accompaniment for grilled chicken. This side dish goes great with grilled chicken, pork, fish and even steak. If you want an authentic Spanish flavor to this dish, I highly recommend using Bomba rice.

Garlicky Chicken Skewers

Ingredients:

• 1 1/2 lbs. boneless, skinless chicken breasts, cut into 1-inch pieces
• 3 garlic cloves, finely minced
• 2 tsp dried rosemary
• 3 tsp extra-virgin olive oil
• salt
• freshly ground black pepper
• 1 small eggplant (1 pound) peeled and cut into 1/2-inch cubes
• 3 small zucchini, cut into 1/2-inch cubes

Special Equipment

• 8 (12-inch) skewers

Makes 4 (2-skewer) Servings

1. Lightly coat a grill or grill pan with cooking spray and heat to medium-high.
2. In a medium bowl, combine chicken, garlic, rosemary, 2 teaspoons of the oil, 1/4 tsp of the salt and 1/8 teaspoon of the pepper; stir to coat well. thread equal amounts of chicken onto 4 skewers.
3. In the same bowl, toss eggplant and zucchini pieces with remaining 1 tsp of oil. Thread eggplant and zucchini pieces evenly onto 4 remaining skewers. Lightly season with salt and pepper.
4. Grill chicken and vegetable skewers, turning every 2 minutes, until chicken is cooked through and vegetables are tender and lightly browned, about 8 minutes for chicken and 10 minutes for vegetables. Serve warm.

WW POINTS VALUE: 5 pts

Note: This recipe appears in the South Beach Diet Taste of Summer Cookbook. I had these delicious treats for dinner earlier this evening and they were delicious. If you're craving fried chicken and fries, DON'T GO OUT TO THE FAST FOOD RESTAURANT!! The grilled garlic-coated chicken with grilled eggplant and zucchini is a healthy version of a fast food chicken sandwich and french fries. These grilled garden vegetables are high in fiber and potassium you forget they are good for you. Plus, you won't miss the fries. The garlic-coated chicken is delicious grilled because the chicken is tender and juicy. Vegetariams will love the grilled vegetables served alone providing they are coated with olive oil and garlic. These skewers will fill you up in a hurry and they are great  for your next Bar-B-Que or even at a tailgating party.

Red Velvet Angel Food Cake

Ingredients:

• 1/3 cup unsweetened cocoa powder
• 1/4 cup boiling water
• 2 tsp vanilla extract
• 1 fl. oz red food coloring
• 1/4 tsp salt
• 1 3/4 cups granulated sugar, divided
• 1 cup cake flour
• 16 large egg whites, about 2 cups
• 2 tsp white vinegar

Makes 16 Servings

1. Preheat oven to 350 F.
2. In a medium bowl, combine unsweetened cocoa, boiling water, vanilla and food coloring, whisk and set aside.
3. In another medium bowl, combine salt, 3/4 cup sugar and cake flour; mix well and set aside.
4. Using an electric mixer, ina large bowl, beat egg whites until foamy. Add vinegar; continue to beat until soft peaks form. With electric mixer running on  slow speed, gradually add remaining cup of sugar; increase to high speed and beat until stiff peaks form.
5. Remove a heaping cup of egg whites and add it to chocolate mixture; gently combine and set aside.
6. Sift flour mixture over egg whites, a little at a time, and fold after each addition to incorporate. Add chocolate mixture and gently fold into egg whites. When just combined, turn batter into a two-piece 10-inch angel food cake pan with feet; smooth top into an even layer. Bake until a toothpick inserted in the center of a cake comes out clean, about 40-45 minutes. Remove cake from oven and invert pan onto its feet so the inverted cake can cool properly (the cake will not fall out of the pan). If your pan does not have feet, invert it over the neck of a wine bottle or glass soda battle. When cake is completely cool to the touch, loosen edges with a sharp knife and remove cake from pan. Slice into 16 pieces and serve.

WW POINTS VALUE:  3 pts (1 piece per serving)

Note: This recipe appears on www.weightwatchers.com. I have always wanted to make red velvet cake and this looked too good to pass up. I thought I was doing well until I got the cake out of the oven, let in cool and took it out of the pan. Weight Watchers said this was a difficult recipe and they were right. Angel food cake usually rises to the top and is usually fluffy and moist. This cake was not fluffy and moist. I know I did something wrong somewhere along the preparation. The flavor was nice but the texture was a little rubbery for me. This cake mixture probably would have been better as a mini bundt cake. Making cakes from scratch is an art form and there is some special trick to it. I just haven't found  out what that trick is.

Pasta Fra Diavolo

Ingredients:

• 2 tsp extra-virgin olive oil
• 1 onion, chopped
• 3 garlic cloves, minced
• 1 (28-ounce) can diced tomatoes
• 3 tbsp tomato paste
• 2 tbsp dry red wine
• 1/2 tsp granulated sugar
• 1/4-1/2 tsp crushed red pepper
• 1/4 cup finely chopped flat-leaf parsley
• 1/2 pound linguine

Makes 4 Servings

1. In a large saucepan over medium heat, heat the oil. Add the onion and garlic; cook stirring frequently, until golden, about 8 minutes.
2. Add the tomatoes, tomato paste, wine, sugar, salt and red pepper; bring to a boil. Reduce the heat and simmer, uncovered, until the flavors are blended and the sauce is slightly thickened, about 20 minutes. Stir in the parsley.
3. Meanwhile, cook the the linguine according to package directions. Drain and divide evenly among 4 plates. Spoon the sauce over linguine.

WW POINTS VALUE: 5 pts (1 cup and 3/4 cup sauce)

Note: This recipe appears in the WW New Complete Cookbook. I had a craving for a pasta dish and I came across this recipe by accident and it looked to good to pass up. Fra Diavolo is Italian for "Brother Devil" and is a spicy sauce that ius used in seafood or pasta. I loved this dish as did my mom. It was sophisticated comfort food with some spice. You may have seen this dish on the menu as Shrimp Fra Diavolo. I didn't add seafood to this dish but if you want toadd seaffod, stir 3/4  pound of peeled and deveined shrimp into the simmering sauce. Then return the sauce to a simmer and cook until the shrimp are just opaque in the center, about 3 minutes. If you add shrimp to this dish, the point value will increase 2 points.  According to Iron Chef Mario Batali, this sauce is  Italian-American and rarely served in Italy. This classic Italian-American dish can be made right in your own kitchen and everyone will be happy and fulfilled. If you're thinking about going out to that local Italian restaurant, DON"T! Stay in and cook this restaurant-quality meal. Buon Apettito!

Spicy Chicken & Black Bean Tacos

Ingredients:

Rub:

• 2 garlic cloves, minced
• 2 tsp paprika
• 2 tsp dried thyme
• 1 tsp cayenne pepper
• 1 tsp freshly ground black pepper

Chicken:

• 1 lb. chicken  boneless, skinless chicken breasts
• 1 1/2 tbsp extra-virgin olive oil
• 1 medium onion, chopped
• 1 (15-oz.) can black beans, rinsed and drained
• 1 medium tomato, chopped
• 1/4 cup minced fresh cilantro, plus whole leaves for garnish
• 4 (8-inch) whole-wheat tortillas

Makes 4 Servings

1. For the rub: In a small bowl, combine garlic, paprika, thyme, cayenne and black pepper.
2. For the chicken: Lightly pound each chicken breast to an even 1/2-inch thickness. Rub a thick layer of the spice mixture onto both sides of each chicken breast.
3. In a large heavy skillet, heat 1 tablespoon of the oil over high heat until hot but not smoking. Addchicken and cook until blackened on both sides and cooked through, 2-3 minutes perside. Transfer chicken to a cutting board.
4. Reduce heat to medium and add remaining 1/2 tablespoon oil and onion to the skillet. Cook, stirring to scrape up any brown bits clinging to the bottom of the skillet, until onion is softened, 1-2 minutes. Add beans and cook until heated through, 2-3 minutes. Remove from the heat and stir in tomato and minced cilantro.
5. Warm tortillas according to package directions. Cut chicken on the bias (diagonal) into 1/2-inch-thick slices. Place tortillas on 4 plates. Divide chicken and beans among tortillas. Fold tortillas into cones and top with cilantro leaves.

WW POINTS VALUE: 8 pts

Note: This recipe appears in the South Beach Diet Taste of Summer Cookbook. I was craving some Latin flavors for dinner and I love chicken and I love tacos so whay not have chicken tacos for dinner. Fajitas and tacos are so delicious and so easy to prepare. These tacos put a healthy and filling bite into your mouth they will leave you satisfied. These are nothing like you get at a fast food joint and they are just as good as you would get them at a restaurant. Don't be intimidated by the black beans. They are also known as Mexican, Spanish or black turtle beans and are an excellent source of iron, fiber, magnesium and folate. These tacos may look like a hot mess but they are really filling and tasty and will soon become your new comfort food. These new comfort foods can also be made in 30 minutes or less. If you're thinking about going out for Mexican food or to a Mexican fast food joint, DON'T GET IN  YOUR CAR!! Save yourself time and money and make these at home and turn your kitchen into a hacienda.

Warm Buckwheat Crepes with Mixed Berries

Ingredients:

• 3 tbsp buckwheat flour
• 2 tbsp all-purpose flour
• 1/4 cup skim milk
• 1 large egg
• 2 tsp canola oil
• 1 tbsp + 1 1/2 tsp warm water
• 1/2 tsp granular sugar substitute
• 1/8 tsp ground cinnamon
• 1/8 tsp grated lemon zest
• pinch of salt
• 1 1/2 cups mixed frozen mixed berries, thawed

Makes 6 Crepes

1. Puree Buckwheat and all-purpose flours, milk, egg, water, sugar substitute, cinnamon, zest and a pinch of salt in a blender until smooth, about 1 minute. Set aside for 15 minutes. Meanwhile, place berries in a small saucepan and cook over medium-low heat until gently bubbling and warmed through. Remove from heat an cover pan to keep warm.
2. Lightly coat a skillet with cooking spray and heat over medium heat. Add 2 tablespoons of the batter, tilting the pan so that the batter forms an even, thin layer. Cook until bubbles form and edges begin to brown, about 1 minute. Using a spatula, carefully flip the crepe over and cook until golden on the bottom, about 1 minute. Transfer crepe, golden side down, to a plate. Repeat with remaining batter, coating the pan with cooking spray after each crepe. Stack crepes as you go.
3. To serve, place 1 crepe, golden side down, on a plate. Place 2 tablespoons of berries in the center and roll crepe around berries. Spoon 2 more tablespoons of berries and some juices over the top. Repeat with the remaining crepes. Serve warm or at room temperature.
   

WW POINTS VALUE: 1 pt (per crepe)

Note: This recipe appears in the South Beach Diet Parties & Holidays Cookbook. Who doesn't love crepes once in a while? I've made fruit-flavored crepes in the past and they have always turned out delicous. I made buckwheat pancakes a while back and they were delicious. These buckwheat crepes were delicious with the warm mixed berries. You can have these crepes for breakfast, lunch, dinner, brunch or dessert. You can also add sour cream, cottage or riccotta cheese or plain yogurt with these crepes but may effect the point value. Crepes can be made up to 3 days in advance and stored, tightly wrapped in a single pile in the refrigerator. Just gently reheat the crepes in a microwave on low for 15 seconds or in a warm oven and serve.
 

Mini Greek Meatballs

Ingredients:

• 1 pound lean ground beef
• 1/2 small onion, minced
• 1/2 cup finely crumbled reduced-fat feta cheese
• 2 garlic cloves, minced
• 1 large egg
• 1 tbsp extra-virgin olive oil plus more for baking dish
• 1 tbsp dried oregano
• 1 tbsp + 1 tsp red wine vinegar
• 1/4 tsp salt
• 1/4 tsp freshly ground black pepper

Makes 4 (10-piece) Servings

1. Heat oven to 400 F.
2. Combine, beef, onion, garlic, egg, 1 tablespoon oil, oregano, salt and pepper in a large mixing bowl. Knead to combine, being careful not to  overmix.
3. Lightly oil a 9-by 13-inch baking dish. Shape mieat mixture into 40 (1-tablespoon) meatballs. Place in a single layer in the baking dish and bake unti; cooked through, 12-15 minutes. Serve hot.

WW POINTS VALUE: 6 pts.

Note: This recipe appears in the South Beach Diet Quick & Easy Cookbook. Meatballs are a wonderful comfort food. You may think meatballs as in spaghetti and meatballs but meatballs come in different flavors from around the globe.  Meatballs are made from an amount of ground meat rolled into a ball with ingredients that include breadcrumbs, minced onions, garlic, some spices and sometimes an egg. These meatballs don't include breadcrumbs and I didn't miss the breadcumbs at all. Olive oil, garlic and onions are the key ingredients to making any dish delicious. These meatballs are certainly a tribute to Greece with all the heavenly flavors of the Mediterranean (feta cheese and oregano) These meatballs are great on their own for  a light lunch or dinner served alongside sliced cucumbers for a satisfying meal. These meatballs are even great for a dinner party or brunch served as finger food especially if your guests include Iron Chefs Michael Symon, Cat Cora and the master of Greek Cuisine Michael Psilakis.

Piña Colada

Ingredients:

• 2 cups pineapple, cubed
• 1 1/2 cups pineapple juice
• 2/3 cup light coconut milk
• 6 oz. fat-free vanilla yogurt
• 1 cup ice cubes

Make 4 Servings

Combine all ingredients in a blender and process until smooth.

WW POINTS VALUE: 4 pts ( 1 1/4 cups per serving)

Note: This recipe appears on www.weightwatchers.com. If you have never had a pina colada, you're missing out on a tropical guilty pleasure that will cool you down and relax you. It's Happy Hour somewhere and this classic drink is slimmed down with fat-free yogurt and light coconut milk. If you don't have vanilla yogurt on hand, add a little vanilla extract to the yogurt. You can also use canned pineapples packed in their own juice but it could affect the point value. A shot of rum could also affect the point value as well. This drink also has 5 ingredients so you can impress 5-Ingredient Fix Chef Claire Robinson and she will be so happy. This tropical guilty pleasure will relax you and cool you off, you will keep coming back for more.

Chinese-Style Steamed Chicken

Ingredients:

• 4 (6-ounce) boneless, skinless chicken breasts
• 4 garlic cloves, minced
• 1 tsp minced fresh ginger
• 4 scallions, chopped
• 2 tbsp low-sodium soy sauce
• 1 tsp red pepper flakes
• 1 (1-pound) head broccoli, cut into florets (3 1/2-4 cups)

Makes 4 Servings

1. Fill bottom part of steamer with 1 inch of water; bring to boil.
2. Toss chicken with garlic, ginger, scallions, soy sauce and red pepper flakes, coating breasts well. Place chicken in the steamer basket, pouring remaining soy sauce mixture over chicken. Lower basket into water container, reduce to a rapid simmer, and cover with a lid. Steam for 5 minutes.
3. Turn chicken breasts, add broccoli, cover, and continue steaming until chicken is cooked through and broccoli is tender, 5-6 minutes more. Serve hot.

WW POINTS VALUE: 4 pts

Note: This recipe appears in the South Beach Diet Quick & Easy Cookbook. This dish did not live up to my expectations. The chicken was tasteless and so was the broccoli but the broccoli was cooked perfectly. I loved the flavors of garlic, ginger, soy sauce scallions and red pepper flakes because they tastes like authentic Chinese flavors. I do recommend this dish but I reccomend marinating the chicken with the ingredients listed above for about 30 minutes and either grill the chicken or stir-fry the chicken and broccoli.

Chipotle-Rubbed Steak Wraps

Ingredients:

• 1 tbsp chopped chipotle chiles in adobo, or more to taste
• 1 ( 1 1/4-lb.) flank steak, about 1-inch thick
• 2 large romaine lettuce leaves, shredded
• 2 medium plum tomatoes, chopped
• 1 tbsp reduced-fat sour cream
• 2 tsp fresh lime juice
• 1/4 tsp salt
• 4 (8-inch) whole-wheat wraps

Makes 4 Servings

1. Rub chiles onto both sides of steak; place steak in a resealable plastic bag and let marinate at room temperature for 1 hour.
2. Heat the broiler and broiler pan for 10 minutes. Place steak on broiler pan and cook for 4-5 minutes per side for medium-rare. Remove from the broiler, transfer to a cutting board, and let steak rest for 5 minutes. Cut into thin slices across the grain.
3. In a medium bowl, combine lettuce, tomatoes, sour cream, lime juice and salt.
4. Heat wraps in the oven or microwave according to package directions. Divide lettuce mixture and steak evenly among wraps, roll up and serve.

WW POINTS VALUE: 8 pts

Note: This recipe appears in the South Beach Diet Taste of Summer Cookbook. This is a light sandwich that packs a lot of heat but leaves you satisfied. Chipotles are smoked jalapeno chiles and adobo sauce is a sauce made from pureed chiles, vinegar and spices. Remember to wear gloves when dealing with chiles because your fingers will burn. I also recommend seasoning your steak with salt, freshly ground black pepper and crushed garlic because they make everything better. This sandwich hit the spot and put a sopisticated Latin taste to the ordinary roast beef wrap. You can also use arugula, spinach or any other leafy green in place of the romaine and it will still be delicious. I should also warn you that these chiles are literally smokin' hot they will clear your sinuses. So if you can't take the heat, these steak wraps are not for you.
 

Lemony Poached Halibut with Creamy Cucumbers

Ingredients:

• 4 cups water
• 2 lemons, thinly sliced
• 3 medium shallots, thinly sliced
• 4 (6-ounce) pieces halibut filet, skin removed
• 2 medium cucumbers, thinly sliced
• 3 tbsp roughly chopped fresh dill
• 1/4 cup reduced-fat sour cream
• 1/4 tsp salt

Makes 4 Servings

1. In a medium saucepan, bring water, lemons and shallots to a simmer over medium-high heat. Add halibut, nesting fish pieces under lemons and shallots. Return water to a simmer and simmer gently until fish is opaque and tender, 5-8 minutes.
2. While fish is cooking, in a medium bowl, combine cucumbers, dill, sour cream and salt.
3. When fish is done, using a large slotted spoon, carefully transfer fish to 4 plates. Drain lemon and shallot pieces and place on top of the fish. Serve warm with cucumbers on the side.

WW POINTS VALUE: 5 pts

Note: This recipe appears in the South Beach Diet Taste of Summer Cookbook. This fish dinner is a great way to kick-start your diet because it's light and full of Greek flavor. It's also a quick and easy dinner that can be made in 30 minutes or less. The combination of cucumber with sour cream and dill creates a creamy and refreshing sauce makes the fish taste light and delicious. This was also the first time I poached fish. I was really nervous but I was pleased with the results. This fish was quite delicious and not dry at all. You can use any kind of white fish in this recipe and it will still be delicious.

Pork and Vegetable Stir-Fry: alternative to take-out

Ingredients:

• 1/2 cup sugar-free apricot preserves
• 3 tbsp low-sodium soy sauce
• 2 tbsp canola oil, divided
• 1 1/4 lbs. pork cutlets, cut into 1/4-inch strips
• 4 garlic cloves, minced
• 1 lb. broccoli cut into florets (3-4 cups)
• 1 red bell pepper, cut into thin strips
• 1 bunch scallions, cut into 2-inch lengths
• 4 ounces snow peas, strings removed

Makes 4 (2-cup) Servings

1. Whisk preserves and soy sauce together in a bowl until smooth.
2. Heat 1 tablespoon of the oil in a large skillet or wok over high heat. Add pork and cook, stirring frequently, until lightly browned and no longer pink, about 5 minutes. Transfer to a plate.
3. Add remaining oil and garlic to the same skillet, cook over medium-high heat for 30 seconds. Add broccoli, pepper, scallions and snow peas and cook until vegetables are crisp-tender, about 3 minutes. Stir in pork and preserves mixture; cook 1 minute more. Serve hot.

WW POINTS VALUE: 9 pts

Note: This recipe appears in the South Beach Diet Quick and Easy Cookbook. Who does not love Chinese food? If you're craving Chinese take-out, PUT DOWN THE PHONE! You can make this dish in 30 minutes or less and it takes less time and money to make this dish. The apricot preserves give this stir-fry an sweet and fruity taste usedin Chinese cooking but with out all the sugars. It may look like a hot mess but it's a delicious dish that will fill you up and leave you satisfied. You will never order Chinese take-out again after eating this dish, I promise.

Greens, Chicken and Citrus Salad

Ingredients:

• 2 tbsp minced red onion
• 2 tbsp sherry vinegar
• 5 tbsp extra-virgin olive oil, divided
• 1 1/2 lbs. boneless, skinless chicken breasts
• 1 (1-pound) head green leaf lettuce, torn into bite-size pieces (8 cups)
• 1 pink grapefruit, sectioned
• salt
• freshly ground black pepper

Makes 4 (2-cup) Servings

1. Combine onion, vinegar, 4 tablespoons of the oil, 1/4 of the teaspoon salt, and 1/8 pepper in a jar with a lid. Close tightly and shake vigorously to combine.
2. Season chicken with salt and pepper. Heat remaining oil in a large skillet over medium-high heat; cook chicken until browned, 5-7 minutes per side. Remove from heat, cut into 1/2-inch slices, and toss with 3 tablespoons of the dressing.
3. Gently toss together lettuce, grapefruit and remaining dressing in a large bowl. Season to taste with salt and pepper. Serve salad topped with chicken slices.

WW POINTS VALUE: 9 pts

Note: This recipe appears in the South Beach Diet Quick & Easy Cookbook. This was such a cool and refreshing salad I would eat this again in a heartbeat. The key to this refreshing salad is the grapefruit. Grapefruit gives this salad a pretty look and a healthy dose of Vitamin C and fiber. This salad tastes so good you'll forgetthat it's good for you. I recommend seasoning the chicken with minced garlic and grapefruit zest to give the chicken a more citrusy flavor. Plus, garlic always makes every dish taste better.

Simple Arugula Salad

Ingredients:

• 1 (6 oz.) package arugula, torn into bite-size pieces (8 cups)
• 4 radishes, thinly ssliced
• 2 tbsp extra-virgin olive oil
• 1 tbsp red wine vinegar
• salt
• freshly ground black pepper

Makes 4 (2-cup) Servings

Toss together arugula, radishes, olive oil and vinegar in a large mixing bowl. Season with salt and pepper to taste and serve.

WW POINTS VALUE: 2 pts

Note: This recipe appears in the South Beach Diet Quick & Easy Cookbook. This is a fast and simple salad that can be enjoyed on its own or as a side dish along side a hearty protein. This salad is very filling and will quickly fill you up.

Blueberry Buckwheat Pancakes

Ingredients:

• 1/2 cup buckwheat flour
• 1/2 cup whole-grain pastry flour
• 2 tsp granular sugar substitute
• 1 tsp baking soda
• pinch of salt
• 1 cup 1% or fat-free buttermilk
• 2 large eggs, lightly beaten
• 1/4 cup trans-fat-free margarine, melted
• 1 1/4 cup blueberries

Makes 4 Servings (4 pancakes per serving)

1. Heat oven to 200 F.
2. Combine buckwheat flour, pastry flour, sugar substitute, baking soda and salt in a mixing bowl. Combine buttermilk, eggs and margarine in another mixing bowl. Add wet mixture to dry mixture and stir just until combines well, being careful not to overmix. Stir in blueberries.
3. Heat griddle over medium heat until hot enough to cause drops of water to scatter over the surface, about3 minutes; lightly coat with cooking spray. Spoon batter onto griddle to form 3-inch rounds; cook until golden on both sides, 2-3 minutes per side. Transfer to a heatproof platter and place in the oven to keep warm until ready to serve.

WW POINTS VALUE: 5 pts

Note: This recipe appears in the South Beach Diet Quick & Easy Cookbook. Sometimes you're craving a guilty breakfast pleasure for dinner and it hits the spot. Who does not love pancakes? Buttermilk is the key to making pancakes light, fluffy and moist. This was the first time I used buckwheat in my culinary adventure and I must say I was impressed. Buckwheat gave these pancakes a delicious toasted flavor. Buckwehat is also high in fiber but not actually a wheat; it's actually an herb that is milled into a flour when used to makes soba noodles and used in pancake mixes as well. Buckwheat does not contain gluten so it's great for people who are allergic to wheat. Don't forget to top your pancakes with some sugar-free pancake syrup or fat-free margarine.

Chocolate Souffle

Ingredients:

4 Tbsp all-purpose flour, divided 6 large egg whites 1/3 cup granulated sugar 2 Tbsp light butter 4 oz fat-free half-and-half 1/3 cup unsweetened cocoa 4 large egg yolks

Makes 8 Servings

1. Heat oven to 375°F. Coat a 2-quart soufflé pan with cooking spray; coat with 2 tablespoons flour.
2. With mixer on medium, beat whites until very soft peaks form; slowly add sugar, 1 tablespoon at a time, until incorporated and eggs are stiff and glossy.
3. In a small pot over medium heat melt butter; whisk in remaining flour to combine. Slowly whisk in half-and-half until smooth. Remove from heat; slowly whisk in cocoa and yolks. Spoon into large bowl.
4. In three additions fold whites into chocolate mixture. Pour into soufflé pan. Bake until evenly risen and toothpick inserted into center comes out clean, 30 minutes.

WW POINTS VALUE: 3 pts (1 cup per serving)

Note: This recipe appears on www.weightwatchers.com. Who does not love chocolate?! Say what you want about the French. The French certainly know their chocolate and their dessert. I would say chocolate souffle is one of the ULTIMATE guilty pleasures on this planet. Even though the recipe calls for a 2-quart souffle pan, I highly recommend serving these treats in individual souffle dishes because everyone  loves their own individual souffle and everyone gets the same amount of chocolate. This souffle is lightened up with fewer egg yolks and a little more half-and-half. You can also use skim milk in place of  the half-and-half and the dessert will still be delicious. I also recommend serving this dessert right away because the souffles easily fall once they come out of the oven. If you ever throw a dinner party and are looking for an elegant dessert, this dessert make the perfect finale after a fine dinner and a great way to close the deal. This dessert is so devilishy delicious people will be talking about this for days and be coming back for more.

Nectarine and Plum Fans with Blue Cheese and Toasted Hazelnuts

Ingredients:

• 1/4 cup chopped hazelnuts
• 2 medium nectarines, thinly sliced
• 2 medium plums, thinly sliced
• 2 oz. blue cheese, crumbled (1/4 cup)

Makes 4 Servings

1. Heat the oven to 275 F. Spread hazelnuts on a baking sheet and toast, stirring once, until fragrant and golden, about 10 minutes. Transfer to a plate and cool.
2. Divide nectarine and plum slices among 4 dessert plates, alternating slices in a fan shape. Sprinkle fruit evenly with blue cheese and hazelnuts. Serve ar room temperature.

WW POINTS VALUE: 3 pts

Note: This recipe appears in the South Beach Diet Taste of Summer Cookbook. If you ever want to serve an elegant dessert that is simple, quick and easy, this is for you. This dessert puts a new twist on a  fruit and cheese platter. Plus, it makes a nice bite in your mouth in this heat wave. Plums and nectarines have a sweet flavor and they go pretty well with blue cheese and toasted hazelnuts. The blue cheese gives this dish a unique bite and the hazelnuts give it a nice crunch.

My

Fresh Blackened Tuna with Greens

Ingredients:

• 4 (6 oz.) tuna steaks or fillets, about 1 1/4-inches thick
• 1 tbsp Cajun seasoning
• 1 tbsp extra-virgin olive oil
• 1 tsp grated lemon zest
• 2 tsp frsh lemon juice
• salt
• freshly ground black pepper

Makes 4 Servings

1. Lightly coat a large cast-iron skillet with cooking spray and heat over medium-high heat. Rub each side of the tuna steaks with Cajun seasoning. Place steaks in the pan and cook until blackened, but not burned, on each side, about 3 minutes per side for medium-rare. Remove the pan from the heat.
2. In a large bowl, whisk together oil, lemon zest and lemon juice. Add greens an dtoss to coat. Season with salt and pepper to taste and divide salad among 4 plates. Top each with a piece of blackened tuna and serve.

Note: This recipe appears in the South Beach Diet Taste of Summer Cookbook. This wonderful dish is very simple and filling and a great way to kick-start your diet. Tuna has an excellent source of B Vitamins and, like salmon, is rich in omega-3 fatty acids which are good for your heart. Tuna steaks are great for grilling so remember to use beautiful, thick tuna steaks for this recipe. This dish is like a steak and salad dinner but it's with fish instead. The Cajun seasoning adds heat to the dish and the olive oil and lemon flavors cool the heat. I highly recommend adding garlic with the Cajun seasnoing and smothering the two together all over the fish because garlic makes everything better. As for the greens, I highly recommend spinach or arugula for a healthy bite and they go really well with anything.

Thai Grilled Beef with String Beans

Ingredients:

• 1 1/2 lbs. flank steak
• 2 tsp extra-virgin olive oil
• 1/4 cup fresh lime juice
• 1 tbsp Asian fish sauce
• 1/4 tsp chili paste or 1 tsp seeded and minced serrano chile
• 1 tsp granular sugar substitute
• 1 cup coarsely chopped fresh cilantro
• 1/2 cup thinly sliced scallions
• 1 pound green beans, trimmed
• salt
• freshly ground black pepper

Makes 4 Servings

1. Heat the grill or grillp an to high. Rub steak on both sides with 1 teaspoon of the oil and season with the salt and pepper. Grill until desired doneness, about 4 mintes per side for mediun-rare. Remove from heat and set on a cutting board for 5 minutes.
2. Whisk together lime juice, fish sauce, chili paste, sugar substitute, cilantro and scallions in a large mixing bowl and set aside.
3. Heat a saucepan of salted water until boiling. Add beans and cook until crisp-tender, about 3 minutes. Drain.
4. Thinly slice meat across the grain. Toss with lime juice mixture, adding any meat juices that have accumulated on the cutting board; add beans, toss and serve.

WW POINTS VALUE: 8 pts.

 

Note: This recipe appears in the South Beach Diet Quick & Easy Cookbook. It was a hot day and I wanted to cook something quick and easy. I am becoming more accustomed to Asian flavors the more I experiement with them. I must say Asian flavors leave a nice, refreshing aftertaste in my mouth. You could order this steak dinner at a restaurant but this dish is easier to make at home. Asian fish sauce sound exotic but you can find it in the Asian or international section of your grocery store. Mint and cilantro are common herbs used in Thai cooking; I highly recommend usgin a combination of mint and cilantro for more of a pick-me-up flavor. I also highly recommend seasoning your steak with garlic because garlic adds flavor and makes everything better.