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.