Spicy BBQ Shrimp & Rice

Ingredients:

 

Rice:

• 1 tbsp. extra-virgin olive oil
• 3 scallions, white and green parts thinly sliced and kept separate
• 1 medium green bell pepper, finely chopped
• 1 cup quick-cooking whole-grain brown rice

Shrimp:

• 1 tbsp. extra-virgin olive oil
• 1 tbsp. paprika
• 1 tsp. garlic powder
• 1/2 tsp. dried thyme
• 4 scallions, thinly sliced
• 1 tbsp. fresh lemon juice
• 1 tbsp. Worcestershire sauce
• 3/4 cup tomato sauce
• 2 tbsp. granular sugar substitute
• 2 tsp. hot pepper sauce
• 2 lbs. large shrimp, peeled & deveined

Makes 4 Servings

1. For the rice: In a large saucepan, heat oil over medium heat. Add scallions whites and pepper; cook, stirring, until vegetables just begin to soften, about 5 minutes. Add rice and stir to coat. Add water, cover, and cook rice according to package directions.
2. For the shrimp: While the rice is cooking, in a large skillet heat the oil over medium heat. Add paprika, garlic powder, and thyme; cook, stirring until fragrant, about 1 minute. Stir in scallions, lemon juice, Worcestershire sauce, tomato sauce, sugar substitute, and hot pepper sauce; cook, 1 minute more. Add shrimp and toss to coat with sauce; cover and cook 2-3 minutes, or until shrimp turn pink. Remove from heat and keep warm.
3. To serve, divide rice among 4 plate, top with shrimp and sprinkle with scallion greens.

 

WW POINTS VALUE: 8 pts.

 

Note: This recipe appears in the South Beach Diet Taste of Summer Cookbook. This is an easy meal you can enjoy for lunch or dinner in warm weather and not feel guilty about eating BBQ. If you love BBQ and spice, this dish is for you. This dish packs heat and flavor. Don't worry if your dish looks messy when you're plating it. It may look like a hot mess but it's really delicious. 

South Beach Ballpark Mustard

Ingredients:

• 3/4 cup water
• 1/4 cup mustard seeds
• 1/4 cup +2 tbsp. mustard powder
• 1/4 tsp. dried tarragon
• 1 tbsp. ground turmeric
• 1/2 cup tarragon vinegar
• 1/2  cup dry white wine
• 1 tbsp. canola oil
• 1/4 cup granular sugar substitute
• 2 garlic cloves, minced
• 1/4 tsp. ground allspice
• 1/4 tsp. ground cinnamon
• 1/4 tsp. ground cloves
• 1/2 tsp. arrowroot

Makes 1 1/2 cups

1. In a small bowl, combine water, mustard seeds, mustard powder, tarragon, and turmeric.
2. In a medium saucepan, combine the vinegar, wine, oil, sugar substitute, garlic, allspice, cinnamon and cloves. Bring to a boil over medium-high heat and simmer for 5 minutes.
3. In a blender or food processor, combine the mustard and vinegar mixtures and blend for 2 minutes. Return the mixture to the saucepan and heat on low heat for 5 minutes. Stir in the arrowroot to thicken. (Keep covered in the refrigerator for 1 week.)

WW POINTS VALUE: 1 pts.

 

Note: This recipe appears in the South Beach Diet Cookbook. You can make mustard at home and it's better than what you would buy at the store. This recipe requires a little time and effort but it's worth it. Don't be overwhelmed by the amount of ingredients in this recipe. They come together great in the end. The mustard is great on chicken, beef, pork and some fish as well.

Beef Fondue

Ingredients:

• 2 lbs. beef tenderloin, cut into 1-inch cubes
• 1 recipe South Beach Teriyaki Sauce
• 1 recipe South Beach Tomato Sauce
• 1 recipe South Beach Barbecue Sauce
• 1 recipe South Beach Cocktail sauce
• 1 recipe South Beach Ketchup
• canola oil or beef or chicken broth

Makes 4 Servings

 

Evenly divide the beef among 4 individual dishes. Place the sauces in individual bowls. Heat the oil or broth in a fondue pot to about 375 F. Using skewers, dip the beef tenderloin cubes in to the hot oil or broth to cook it. Then dip the beef into one of the sauces.

 

WW POINTS VALUE: 8 pts.

 

Note: This recipe appears in the South Beach Diet Cookbook. This is a great dish to serve when you're having company over. I tried this dish this past weekend but it didn't work out as I had hoped because the fondue pot wasn't working properly. This dish will work if you have a fondue pot that works. If not, you can always sauté or grill the meat and then serve them alongside the dipping sauces. 

Sauteed Broccoli & Red Onion Scramble

Ingredients:

• 1 tbsp. extra-virgin olive oil
• 1/2 cup red onions, sliced thin
• 2 cups broccoli florets, cut in 1/2-inch to 3/4-inch pieces
• 2 tbsp. low-sodium soy sauce
• 1 tbsp. water
• 2 tsp. garlic, chopped
• 8 eggs, beaten
• 2 tbsp. scallions, sliced thin

Makes 4 Servings

1.  Heat olive oil in a 10-inch pan over medium heat. Add red onions and sauté until golden brown. Add broccoli and cook for 5 minutes, stirring to brown slightly. Add soy sauce and water. When the water has evaporated, add the garlic and cook for 30 seconds.
2. Stir in eggs and continue to cook until the eggs are soft and creamy. Stir in scallions. Adjust seasoning.

WW POINTS VALUE: 5 pts.

 

Note: This recipe appears in the New Sonoma Cookbook. This is a quick and easy meal to prepare and eat for breakfast, lunch or dinner. Eggs are one of the most versatile ingredients in your kitchen and can be cooked in many ways. Broccoli mixed in with eggs is actually delicious. The soy sauce and the water make the broccoli steam quickly without becoming to brown and it adds another touch of flavor to the dish. 

Mojo-Marinated Chicken and Vegetable Kebabs

Ingredients:

• 1 cup fresh orange juice, (from about 4 oranges)
• 2/3 cup fresh lime juice (about 5 limes)
• 1/3 cup  fresh oregano leaves
• 3 tbsp. vegetable oil
• 6 garlic cloves, minced
• 1/2 tsp. salt
• 1/2 tsp. freshly ground black pepper
• 1 lb. boneless skinless chicken breasts, cut into 1 to 1 1/2-inch pieces
• 1 medium red onion, cut into big chunks
• 1 medium sweet red pepper, cut into big chunks
• 1/2 medium zucchini, cut into big chunk
• 4 cups mixed greens   

Makes 4 Servings (1 skewer and about 1 cup salad per serving)

1. Combine orange juice, lime juice, oregano, oil, garlic and salt in the jar of a blender; blend until smooth. Set aside 1/4 cup marinade; place remainder marinade in a shallow dish. Add chicken and vegetables to dish; marinate 30 minutes in refrigerator.
2. Evenly divide chicken and vegetables among four 10-inch skewers; brush with marinade remaining in dish and then discard marinade. Grill skewers until lightly charred and cooked through, turning once, 12-15 minutes.
3. When ready to serve, toss mixed greens with 2 tablespoons reserved marinade; drizzle skewers with remaining 2 tablespoons reserved marinade.

WW POINTS VALUE 8 pts.

 

Note: This recipe appears in the www.weightwatchers.com. Chicken soaks up a Cuba-inspired marinade, then gets threaded on skewers with lots of fresh vegetables before hitting the grill. Shish kebobs are great to enjoy in warm weather. kebobs usually consist of meat, chicken, or fish and vegetables soaked in a marinade and seasoned with herbs and spices, threaded on a metal or wooden skewer and cooked on a grill. Shish kebobs are one of the few things you can eat with out using utensils and taste really good. These colorful kebobs are packed with flavor and protein that will quickly fill you up. You have chicken with 3 servings of vegetables marinated in a savory fruity flavor. To make these vegetarian, substitute 14 oz. extra firm tofu for the chicken. Press out liquid and cube. Proceed with same directions as above (does not change PointsPlus value). Or marinate 7 oz. tofu and 8 oz. chicken in separate dishes and make only some of the kebabs vegetarian. These kebobs are a compliment to Cuba and are best served with a Mojito or Pina Colada.

 

 

 



Buffalo-Style Chicken Skewers

Ingredients:

• 2 (5 oz.) boneless, skinless chicken breasts
• 2 tsp. canola oil
• 1 tbsp. + 1 tsp. hot pepper sauce
• 1/4 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 2 garlic cloves, minced
• 4 celery stalks
• 1/4 cup fat-free sour cream
• 1/4 cup plain fat-free yogurt
• 2 tbsp. crumbled reduced-fat blue cheese

Makes 4 Servings (4 skewers. 2 1/2 tbsp. dressing & 6 celery stick per serving)

1. Remove the tender from the chicken breasts and cut lengthwise in half. Cut each chicken breast on a long diagonal into 6 thin strips. Toss together the chicken, oil, hot sauce, salt , pepper and garlic in a medium bowl until coated evenly.
2. Cut the celery stalks lengthwise in half, then crosswise into thirds. To make the dressing, stir together the sour cream, yogurt, and blue cheese in a serving bowl.
3. Thread the chicken strips on 16 (8- to 10-inch) metal skewers ( if using wooden skewers, soak in water for 30 minutes).
4. Spray a nonstick ridged grill pan with nonstick spray and set over medium heat. Place the skewers in the pan, in batches, if needed, and cook until the chicken is just cooked through, about 2 minutes on each side. Arrange the blue cheese dressing, celery sticks, and chicken skewers on a large serving platter.

WW POINTS VALUE: 3 pts.

 

Note: This recipe appears in the WW Ultimate Chicken Cookbook. These skewers are perfect for warm weather because you can feel and taste the heat. You cook these skewers on a grill pan or on the grill and you can turn them into a chicken salad. These chicken skewers are packed with so much heat, you'll be eating them slowly. The blue cheese-yogurt will cool the heat off your taste buds. If that doesn't work, drink a tall glass of milk because the milk will cool the burn. 

Roasted Ratatouille

Ingredients:

• 3 1/2 cups eggplant (1 small eggplant) cubed
• nonstick olive oil cooking spray
• 1 cup yellow summer squash or 1 small zucchini, cubed
• 8 pearl onions, halved
• 1 medium yellow bell pepper, cut into 1-inch strips
• 2 tbsp. fresh flat-leaf parsley, chopped
• 1 tbsp. extra-virgin olive oil
• 2 garlic cloves, minced
• 1/8 tsp. kosher salt
• 1/8 tsp. freshly ground black pepper
• 2 large tomatoes, chopped
• 1 1/2 tsp. lemon juice

Makes 4 Side-dish Servings

1. Place eggplant in a single layer on a baking pan. Sprinkle with salt. Let sit for 10 minutes. Rinse and pat dry.
2. Preheat oven to 450 F. Coat a 15x10x1-inch baking pan with nonstick cooking spray. place eggplant, squash, onions, bell pepper, and parsley in the prepared pan.
3. In a small bowl, stir together olive oil, garlic, salt and pepper. Drizzle over vegetables in the baking pan; toss gently to coat. Spread in an even layer.
4. Roast about 20 minutes or until vegetables are tender and lightly brown, stirring periodically. Stir in the tomatoes and lemon juice. Roast, uncovered, for 8-10 minutes more or until tomatoes are very soft and start to release their natural juices. Adjust seasonings with salt and pepper.

WW POINTS VALUE: 3 pts.

 

Note: This recipe appears in the New Sonoma Cookbook. Ratatouille is the official side dish of France. The dish originated in Nice (near Provence) with the full name of ratatouille niçoise. It's a colorful stewed vegetable dish with 5 vegetables (eggplant, zucchini, bell peppers, onions and tomatoes), garlic and a blend of herbs (thyme, marjoram, fennel, basil, bay leaf or herbes de Provence). Ratatouille is served as a side dish  that goes well with any protein and it's also great served by itself. 

Grilled Salmon with Citrus Herb Crust

Ingredients:

• 12 oz. fresh or frozen salmon fillet, about 3/4-inch thick
• 1/3 cup coarsely chopped fresh oregano
• 1/3 cup coarsely chopped fresh cilantro
• 1/4 cup sliced scallions
• 1 garlic clove
• 1 tbsp. lemon juice
• 1 tbsp. lemon &/or orange zest
• 2 tsp. extra-virgin olive oil
• salt
• freshly ground black pepper

Makes 4 Servings

1. Thaw salmon, if frozen. Rinse; pat dry with  paper towels. Season with salt and pepper. Cut fish into 4 pieces (3 oz. each). Set aside.
2. In a food processor or mini chopper, combine oregano, cilantro, scallions, garlic, lemon juice, zest, oil, salt and pepper. Cover and process until chopped. (Or use a knife to finely chop the herbs, scallions and garlic. Transfer to a shallow bowl. Stir in lemon juice, zest, oil, salt and pepper.) Generously coat both sides of the salmon with herb mixture. Allow the fish to marinate 15 minutes to 1 hour for maximum flavor.
3. For a charcoal grill, place salmon on the rack of an uncovered grill directly over medium-hot coals. Grill 6-8 minutes or just until the salmon flakes easily when tested with a fork. For a gas grill, preheat grill. Reduce heat to medium-high. Place salmon on grill rack over heat. Cover and grill as above.

WW POINTS VALUE: 4 pts.

 

Note: This recipe appears in the New Sonoma Cookbook. Here's another elegant meal that is quick, easy and delicious. Salmon is a heart-healthy fish that is rich in protein, vitamins and omega-3fatty acids. You can also use halibut, sea bass, scallops or shrimp in this recipe and it will still be heavenly delicious. You can also use parsley and basil in place of the oregano and cilantro for a more Mediterranean flare. Don't be intimidated if this dish looks messy. It's really good once it's been cooked. I made this dish using halibut and it was melt-in-your-mouth delicious. As for the olive oil, I highly recommend Lemon, Garlic or Basil-Infused Olive Oil from the Imperial Olive. For more information, visit www.TheImperialOlive.Com. 

Chicken with Red And Yellow Cherry Tomatoes

Ingredients:

• 4 boneless, skinless chicken breast halves
• 1/2 tsp. kosher salt
• 1/4 tsp. freshly ground black pepper
• 2 tsp. minced garlic
• 1 tbsp. extra-virgin olive oil
• 4 cups red and/or yellow cherry tomatoes, halved
• 2 tbsp. water
• 1/4 cup chopped fresh flat-leaf parsley or basil or 2 tbsp. chopped fresh tarragon
• 2 tbsp. white wine vinegar

Makes 4 Servings

1. Sprinkle chicken with 1/4 teaspoon salt, 1/8 teaspoon pepper and garlic. In a large skillet, heat oil over medium-high heat. Add chicken; cook for 10-12 minutes or until chicken is no longer pink (170 F), turning once. Transfer chicken to a serving platter; cover and keep warm.
2. Drain fat from skillet. Add tomatoes, water, parsley, vinegar and the remaining 1/4 teaspoon salt and 1/8 teaspoon pepper to the skillet. Bring to a boil; reduce heat. Simmer, uncovered, for 3-4 minutes or until tomatoes begin to soften, stirring occasionally. Serve the tomato mixture over chicken.

WW POINTS VALUE: 5 pts.

 

Note: This recipe appears in the New Sonoma Cookbook. This is a quick and easy meal that's full of flavor. It's got a nice Mediterranean flare, it's juicy and moist. You can use red or yellow cherry tomatoes or even both in this dish. I added garlic to the chicken because garlic always makes everything taste better. Serve a glass of white zinfandel or pinot noir and you've got a complete Mediterranean meal.