Grilled Shrimp Salad with Chile-Lime Dressing

Ingredients:

Shrimp:

• 1 1/2 tbsp. extra-virgin olive oil
• 2 tsp. minced garlic
• 1/4 tsp. crushed red pepper flakes
• 12-16 jumbo shrimp (1-11/2 lbs.) peeled & deveined, tails left on
• 4-6 scallions, each cut into two (2-inch) pieces

Salad:

• 2 tbsp. fresh lime juice
• 2 tbsp. extra-virgin olive oil
• 2 small jalapenos, seeded and minced
• 1/4 tsp. freshly ground black pepper
• pinch of salt
• 4 cups mixed greens, such  as frisse, mizuna, radish shoots, and raddichio
• 1 medium papaya, seeded and diced
• 1 medium avocado, thinly sliced
• 1 medium red bell pepper, diced

Special Equipment:

• 4 (12-inch) skewers

Makes 4 Servings (2 cups per serving)

1. For the shrimp: In a medium bowl, whisk together oil, garlic and red pepper flakes. Add shrimp and scallions and toss to coat; refrigerate for 30 minutes.
2. For the salad: In a small bowl, whisk together, lime juice, olive oil, jalapenos, black pepper, and 1/8 teaspoon salt; let stand at room temperature while shrimp is marinating. In a large bowl, combine greens, papaya, avocado and red bell pepper.
3. Generously coat a grill or grill pan with cooking spray and heat to medium-high. Alternately thread shrimp and scallions onto 4 skewers. Lightly sprinkle shrimp and scallions with salt and pepper and grill, turning once and basting with any remaining marinade, until shrimp just turn pink, 2-3 minutes per side. Remove shrimp and scallions from skewers and add to salad mixture. Add dressing and toss gently. Arrange salad on 4 plates and serve.

WW POINTS VALUE: 8 pts. with or without the papaya

 

Note: This recipe appears in the South Beach Diet Taste of Summer Cookbook.  It may look a little chaotic but it's really delicious. If you're on Phase 1, omit the papaya and the salad will still be yummy. The combination of lime juice, olive oil, garlic and chiles is so nice because it's got a hot and cool feeling: heat from the chiles and coolness from the lime juice. The leafy greens and bell pepper add crunch and the avocado adds a touch of creaminess to the salad. This salad is an elegant gourmet salad that is worth the time and  effort. It's packed with color and flavor and your dinner guests will be very impressed with this sophisticated salad. I highly recommend using Lime-Infused Olive Oil from the Imperial Olive in Williamsburg, VA for an authentic Latin taste. For more information, visit www.TheImperialOlive.com.  It's also a great salad to cook when you're watching a  baseball game. I find that cooking a South Beach diet dish before watching your favorite sports team. It seems every time I cook a South Beach Diet dish, my team does well.

 

Crustless Feta & Cheddar Quiche

Ingredients:

• nonstick olive oil cooking spray
• 4 eggs, beaten
• 1/3 cup whole-wheat pastry flour
• 4 cloves garlic, minced
• 1 tbsp. chopped fresh dill, thyme or mint
• 1/4 tsp. freshly ground black pepper
• 1/8 tsp. kosher salt
• 1 1/2 cups low-fat cottage cheese
• 1 (10 oz.) package frozen chopped broccoli, cooked and drained
• 1 cup  crumbled feta cheese (4 oz.)
• 1 cup reduced-fat cheddar cheese (4 oz.)

Makes 8 Servings

1. Preheat the oven to 350 F. Lightly coat a 9-inch pie plate with cooking spray.
2. In a medium bowl, combine the eggs, flour, garlic, dill, salt and pepper. Stir in cottage cheese, broccoli, feta and cheddar. Spoon into the prepared pie plate.
3. Bake for 40-45 minutes or until a knife inserted near center comes out clean. Cool on a wire rack for 5-10 minutes before serving.

WW POINTS VALUE: 8 pts.

 

Note; This recipe appears in the New Sonoma Cookbook. This crustless quiche is so creamy and delicious it will quickly fill you up and leave you happy. There's nothing like the combination of eggs, herbs and different cheeses. You can use dill, thyme, mint, oregano, parsley or basil or a combination of herbs and the quiche will still be delicious. You can substitute frozen chopped spinach in place of the broccoli and the quiche will be just as creamy. I highly recommend making this quiche on a Sunday morning when you're relaxed and not in a hurry. You'll want to enjoy this treat and you can eat whatever is left for your next breakfast. 

Cool Cod Sandwiches with Homemade Tartar Sauce

Ingredients:

Sauce:

• 2 tbsp. mayonnaise
• 2 tbsp. chopped cornichons
• 2 tsp. capers, rinsed, drained, and chopped
• 1 tbsp. fresh lemon juice

Sandwich:

• 4 (6 oz.) cod filets, about 1 inch thick
• 1/8 tsp. salt
• 1 tbsp. extra-virgin olive oil
• 2 romaine lettuce leaves, torn in half
• 4 whole-grain sandwich buns, lightly toasted (optional)

Makes 4 Servings

1. For the sauce: In a small bowl, combine mayonnaise, cornichons, capers, and lemon juice.
2. For the sandwich: Sprinkle cod with salt. In a large skillet, heat oil over medium-high heat. Add cod and cook until golden on the outside and opaque on the inside, 4-5 minutes per side. Place lettuce and cod on buns, if using, dollop each with 1 tablespoon tartar sauce, and serve.

WW POINTS VALUE: 8 pts with bun 5 pts. without the bun

 

Note: This recipe appears in the South Beach Diet Taste of Summer Cookbook. This sandwich is a yummy way to enjoy the warm weather in your area. This version of tartar sauce is good for you because you know what's in it. The tartar sauce is so good you'll make it again and again. If you're on Phase 1, skip the bun and substitute sautéed green beans in place of the lettuce and your meal will be just as delicious. When you're on Phase 2, you can use a whole wheat bun or serve cole slaw or oven baked fries as a side dish and you'll be fully satisfied. I highly recommend using Lemon Infused Olive Oil from the Imperial Olive to give your cod a more lemony taste. for more information, visit www.The ImperialOlive.com. 

Chicken with Spicy Roasted Tomato-Leek Sauce

Ingredients:

• 1 1/2 lbs. cherry tomatoes
• 3 leeks, halved lengthwise, rinsed well, and cut crosswise into 1-inch pieces
• 4 tsp. extra-virgin olive oil
• 2 garlic cloves, smashed and peeled
• 2 tbsp. chopped fresh tarragon leaves or 1 tsp. dried
• 3/4 tsp. dried red pepper flakes
• 3/4 tsp. salt
• 4 (6 oz.) boneless, skinless chicken breast halves

Makes 4  Servings

1.  Heat the oven to 425 F. ON a rimmed baking sheet, toss the tomatoes and leeks with 3 teaspoons of the oil, garlic, tarragon, pepper flakes, and 1/2 teaspoon of the salt. Roast for 10 minutes, tossing once.
2. Meanwhile season the chicken with the remaining 1/4 teaspoon of salt, pepper and reaming 1 teaspoon oil.
3. Nestle the chicken on the pan among the leeks and tomatoes.  Return to the oven and roast for 10 minutes longer, or until the chicken is just cooked through and still juicy.
4. Divide the chicken and vegetables among 4 plates and serve hot.

WW POINTS VALUE: 7 pts.

 

Note: This recipe appears in the South Beach Diet Super Quick Cookbook. This is another great alternative to fast food or takeout which gives you a high and leaves you feeling like schmutz. It may look a little messy but it's really delicious. It's packed with lean protein and vegetables and will quickly fill you up. Don't forget to trim off the darkest part of the leeks' green tops and the roots of the base  and wash the leeks because they can be filled with soil and get gritty. You can also use 1 or 2 tomatoes in place of the cherry tomatoes and the dish will still be yummy. If you can't find tarragon, parsley, oregano or basil will do just fine. 

Warm Salmon & Asparagus Salad

Ingredients:

• 2 pounds asparagus, trimmed
• 2 tbsp. + 2 tsp. extra-virgin olive oil, divided, plus extra for baking dish
• 4 (6 oz. ) salmon fillets
• 2 tbsp. coarse-grain Dijon Mustard
• 1 tbsp. white wine vinegar
• 5 oz. mesclun greens (6 cups)
• salt
• freshly ground black pepper

Makes 4 Servings

1. Heat oven to 450 F.
2. Place asparagus in a single layer in a baking pan; drizzle with 2 teaspoons of the oil, season with salt and pepper, and turn to coat. Bake until lightly browned, about 20 minutes.
3. While asparagus is roasting, season salmon with salt and pepper. Lightly brush a baking dish with oil, add salmon, and bake until fish flakes easily with a fork, 10-12 minutes.
4. Place mustard, vinegar, remaining oil, 1/4 teaspoon salt, and 1/8 teaspoon pepper in a glass jar with a lid. Close tightly and shake vigorously to combine; adjust seasoning if necessary.
5. Combine greens and 2 tablespoons of the dressing in a mixing bowl; toss to coat. Drizzle remaining dressing over  the fish and serve with asparagus and greens.

WW POINTS VALUE: 12 pts.

 

Note: This recipe appears in the South Beach Diet Quick & Easy Cookbook. This is a nice and filling way to kick-start your new lifestyle. Salmon may have a lot of point value the health benefits include protein, thiamin, niacin, omega-3 fatty acids, potassium, Vitamin D, Vitamins B6 and B12. You can enjoy this salad in the summer by grilling both the asparagus and the salmon and your salad will still be delicious. The mustard vinaigrette dressing adds a nice touch of flavor to the salad.  I highly recommend adding garlic to the dressing and to the salmon because garlic always makes everything better. You can also use arugula or spinach in place of the mescluns as well. Fast food can be good for you any day of the week.

 

Grilled Wine Country Sirloin Steaks with Cherry Tomatoes & Arugula Salad

Ingredients:

• 4 (6 oz.) boneless sirloin steaks, cut 1 inch thick
• kosher salt
• freshly ground black pepper
• 1/4 cup extra-virgin olive oil
• 2 tbsp. freshly chopped mint
• 1 tbsp. freshly chopped rosemary
• 1 tsp. crushed red pepper
• 2 tbsp. fresh lemon juice
• 1 tbsp. red wine vinegar
• 6 cups torn arugula leaves
• 1 cup celery, thinly sliced
• 1 cup cherry tomatoes, halved
• 2 tbsp. shredded Parmesan or Asiago cheese

Makes 4 Servings

1. Trim fat from steaks. Season steaks with kosher salt and black pepper Place steaks in a large self-sealing plastic bag set in a shallow dish.
2. For marinade, in a small bowl combine 2 tablespoons olive oil, 1 tablespoon mint, rosemary and crushed red pepper. Pour over steaks. Seal bag; turn to coat steaks. Marinate in the refrigerator for 1-24 hours, turning bag occasionally.
3. For dressing, in a screw-top jar combine lemon juice, red wine vinegar, and remaining 2 tablespoons olive oil. Cover and shake well. Season to taste with additional kosher salt and black pepper. Set aside.
4. Drain steak, discarding marinade. For a charcoal grill, place the steaks on the rack of an uncovered grill directly over medium coals. Grill to 14- 18 minutes total for medium-rare doneness (145 F) or 18-22 minutes for medium doneness (160 F), turning once halfway through grilling. For a gas grill, preheat grill. Reduce heat to medium. Place steaks on grill rack over heat. Cover and grill as above.
5. Remove steaks from grill. Cover with foil and let stand for 5-10 minutes. Slice meat across the grain.
6. In a large bowl, combine arugula, celery. tomatoes and the remaining 1 tablespoon mint. Drizzle with dressing; toss to coat.
7. To serve, divide arugula mixture among four dinner plates; top with meat slices. Sprinkle with cheese.

WW POINTS VALUE: 13 pts.

 

Note: This recipe appears in the New Sonoma Cookbook. This was such a good salad. This steak salad takes about 30 minutes to make not counting the 1-24 hours to marinate the steaks in the red wine of your choice. This salad was so deliciously filling I didn't have a desire for dessert. I really loved how the reed wine marinated with the steaks seasoned in salt, pepper, rosemary and mint really enhanced the flavor of the steak. The vegetables in this salad really filled me up and also made it colorful as well. You can use a regular tomato in place of the cherry tomatoes, use spinach or romaine lettuce leaves instead of arugula, use balsamic vinegar in place of the red wine vinegar and your salad will still be delicious. You can also use feta or goat cheese in place of the Parmesan or Asiago cheese as well. The right cheese can enhance the flavor of the wine and steak. Plus, it gives the salad a creamy texture to it. You can also add 1/2 cup of radishes for extra crunch and more potassium. I used Zinfandel Red Wine to marinate the steak and it was delicious. the wine paring they suggest is Sangiovese but any red wine will be just fine.

Southwestern Skillet Turkey

Ingredients:

• 4 tsp. extra-virgin olive oil
• 1 lb. turkey breast cutlets, cut crosswise into 1/2-inch-wide strips
• 1 tsp. ground cumin
• 1/4 tsp. cayenne pepper
• 1 (1/2-lb.) jicama, peeled and cut into thin matchsticks
• 1 medium sweet onion, cut into very thin half-rings
• salt
• freshly ground black pepper
• 2 cups cherry tomatoes, halved
• 1/3 cup chopped cilantro

Makes 4 (1 1/2-cup) Servings

1. In a large skillet, heat the oil over medium-high heat. Add the turkey and sprinkle with the cumin and cayenne. Cook, stirring, until the spices are fragrant, about 30 seconds. Stir in the jicama, onion, and salt to taste. Cover and cook for 3 minutes to slightly wilt the onion. Stir in the cherry tomatoes, cover, and cook for 2 minutes longer.
2. Uncover, stir, and cook for another 2 minutes to concentrate the liquid in the bottom of the pan. Stir in the cilantro and serve hot.

WW POINTS VALUE: 5 pts.

 

Note: This recipe appears in the South Beach Diet Super Quick Cookbook. This is a yummy way to kick-start your new lifestyle. I say lifestyle instead of weight loss because eating healthy meals that fill you up and taste better than fast food and takeout is a lifestyle. You can use turkey or chicken in this dish and it will still be delicious. This meal has a Latin twist to stir-fry with the flavors of cumin, cilantro, crushed red pepper, and jicama. I highly adding a touch if chili powder and garlic because the combination of cumin, chili powder and garlic always brings out the heat and flavor in any Southwestern dish. Stir-frying the turkey gives the meat it's juices. The tomatoes give the dish some juicy flavor and the jicama adds some crunch as well. I highly recommend using Lime-Infused Olive Oil from the Imperial Olive in Williamsburg, VA for a more authentic Southwestern taste or Garlic Infused Olive Oil for more garlic flavor. For more information, visit www.TheImperialOlive.com. 

Lemon Buttermilk Sherbet

Ingredients:

• 2 cups light buttermilk
• grated zest from 2 lemons
• 3 tbsp. fresh lemon juice
  2/3 cup light agave nectar
• lemon twists or fresh mint leaves for garnish

Makes 8 (1/2 cup) Servings

In a large bowl, whisk together the buttermilk, lemon zest, lemon juice and agave nectar. Transfer to an ice cream maker and process according to the manufacturer's instructions. Freeze until ready to serve, then garnish with lemon twists or mint leaves.
 

WW POINTS VALUE: 3 pts.

 

Note: This recipe appears in the South Beach Diet Super Quick Cookbook. You can have your 'ice cream' and eat it too when you need to loose weight. A frozen homemade dessert is the perfect way to end a meal or at the end of the day to relax you. this dish contains 5 ingredients or less so Claire Robinson will be impressed. The agave nectar is a substitute for granular sugar and granular sugar substitute and adds more sweetness to the sherbet. You can also use lime juice or even orange juice in place of the lemon and it will still be delicious. This sherbet is smooth, creamy and packed with lemon flavor. The end result does look and taste like sherbet and it's better than what you would get at your local ice cream parlor.

Mustard-Crusted Beef Tenderloin

Ingredients:

• 1/4 cup coarse whole-grain Dijon mustard
• 2 tsp. honey
• 3/4 tsp. dry mustard
• 3/4 tsp. freshly ground black pepper
• 1/2 tsp. grated orange zest
• 1/2 tsp. grated lemon zest
• 1 tbsp. extra-virgin olive oil
• 1 (1 lb.) beef tenderloin

Makes 4 Servings

1. Preheat the oven to 425 F. In a small bowl, combine the whole-grain mustard, honey, dry mustard, pepper, orange and lemon zest; set aside.
2. In a heavy, large skillet, heat olive oil over medium-high heat. Quickly brown the roast on all sides in the hot oil (about 2 minutes total). Transfer meat to a rack set in a shallow roasting pan. Spread mustard mixture over top and sides of roast. Insert an oven meat thermometer into the center of the roast.
3. Roast the beef for 35-45 minutes or until meat thermometer registers 140 F. Cover meat with foil and let stand for 10-15 minutes before slicing. The temperature of the meat after standing should be 145 F.

WW POINTS VALUE: 5 pts.

 

Note: This recipe appears in the New Sonoma Cookbook. Who does not love steak? The combination of beef and mustard is so divine and it doesn't always have to be in the form of a burger. This is a new take on mustard-crusted beef. The mustard coating includes citrus zest, dry mustard and honey. I also added a pinch of salt and minced garlic for a touch more flavor. Besides, garlic always makes savory things better. You can use pork loin in place of the beef tenderloin as well as pork chops and sirloin steaks and your dinner will be just as delicious. Don't forget to let the meat rest for 10-15 minutes so the juices flow and it will be easier to cut. 

Crustless Spinach, Roasted Red Pepper and Feta Quiche

Ingredients:

• nonstick olive oil cooking spray
• 4 eggs, beaten
• 1/3 cup whole wheat pastry flour
• 4 garlic cloves, minced
• 1/2 tsp. dried dill
• 1/2 tsp. dried basil
• 1/2 tsp. dried oregano
• 1/2 tsp. dried parsley
• 1/4 tsp. freshly ground black pepper
• 1/8 tsp. kosher salt
• 1 1/2 cups low-fat cottage cheese
• 1 (10 oz.) bag chopped spinach. cooked and drained
• 1/2 cup diced roasted red pepper
• 1 cup crumbled reduced-fat feta cheese

 

Makes 8 Servings

1. Preheat the oven to 350 F. Lightly coat a 9-inch pie plate with cooking spray.
2. In a medium bowl, combine the eggs,  pastry flour, garlic, herbs, spinach and roasted red pepper. Spoon into the prepared pie plate.
3. Bake for 40-45 minutes or until a knife inserted near center comes out clean. Cool on a wire rack for 5-10 minutes before serving.

WW POINTS VALUE: 8 pts.

 

Note: This recipe appears in the New Sonoma Cookbook. Who says quiche needs a crust? You can have your quiche and eat it too for breakfast, lunch and dinner. The original recipe was a cheese flavored quiche  but there were different variations and I chose this one. I kept the dill but added basil, oregano and parsley to bring out the Mediterranean flavors. This quiche had the bold and colorful flavors of the Mediterranean mixed in with cottage and feta cheeses which make it so good. The spinach and  peppers also quickly filled me up. Quiches do take time to make but they're worth the time and effort in the end.