Old-Fashioned Chicken Noodle Soup

Ingredients:

• 1 (3 lb.) chicken, cut into 8 pieces & skinned, giblets discarded
• 7 cups water
• 6 carrots, cut into 1-inch pieces
• 3 celery stalks, cut into 1-inch pieces
• 2 onions, cut into eighths
• 2 bay leaves
• 2 tsp. salt
• 1/2 freshly ground black pepper 
• 2 cups broad egg noodles
• 1 large tomato, chopped
• 2 tsp. dried thyme, crumbled
• 1/4 cup chopped fresh flat-leaf parsley

Make 6 Servings ( 2 cups per serving)

1. Bring the chicken, water, carrots, celery, onions, bay leaves, salt, and pepper to a boil in a large soup pot. Reduce the heat and simmer, covered, until the chicken is tender and cooked through, about 45 minutes.
2. Lift the chicken from the soup and set aside until cool enough to handle. Pull he chicken meat from the bones, then tear or cut it into bite-size pieces.
3. Discard the bay leaves. Add the noodles and return the soup to a boil. Reduce the heat and simmer, uncovered, until the noodles are tender, about 5 minutes. Add the tomato and thyme; parsley and return 2 cups of the chicken to the soup; heat through, about 3 minutes.

WW POINTS VALUE: 4 pts. 

 

Note: This recipe appears in the WW Ultimate Chicken Cookbook.  This is what I call one of the ultimate comfort foods. I loved chicken noodle soup when I was growing up but it was always from a can. I never knew how good chicken noodle soup could be when I made it from scratch. This chicken noodle soup will win over anyone. It has lots of flavor and vegetables in it too. The herbs are the key to making this soup flavorful. I also added some minced garlic while cooking the vegetables because garlic always makes everything taste better.

Pork & Pepper Salad with Balsamic Vinaigrette

Ingredients:

• 1 red bell pepper
• 1 green bell pepper
• 1 yellow bell pepper
• 1/2 lb. lean pork tenderloin
• 1 tbsp. extra-virgin olive oil
• 1 medium red onion, thinly sliced
• 2 cups red or green cabbage, thinly sliced
• 2 ribs celery, thinly sliced
• 1/2 tsp. salt
• 1/8 tsp. freshly ground black pepper
• 1/4 cup sugar-free balsamic vinaigrette dressing
• 1/4 cup shredded reduced-fat mozzarella cheese

Makes 4 Servings

1. Preheat the broiler. Place the bell peppers on a broiler pan and cook 4 inches from the heat, turning occasionally, until the skin is bubbly and browned all over. Place in a paper bag, seal, and set aside for 5 minutes, or until cool enough to handle. Remove, halve, and discard the skin, ribs, and seeds. Cut the peppers into strips.
2. Place the pork on the broiler pan and cook for 12 minutes, turning once, or until a thermometer inserted in the center reaches 155 F and the juices run clear. Let stand for 10 minutes before cutting into thin slices.
3. Warm the oil in a medium skillet over medium heat. Add the onion, cabbage, celery, salt and pepper. Cook, stirring frequently, for 10 minutes, or until tender.
4. Dived cabbage mixture among 4 plates. Arrange the peppers and pork on top. Drizzle each  with dressing and sprinkle with 1 tablespoon of cheese.

WW POINTS VALUE : 5 pts. 

 

Note: This recipe appears in the South Beach Diet Cookbook. Here's another meal to kick-start your healthy lifestyle. The pork is succulently juicy, the vegetables are aromatic and to top them off with mozzarella cheese is delicious. This meal is also colorful and can be made in 30 minutes or less any day of the week. Balsamic vinegar will work just as well as the vinaigrette dressing.

Trout Amandine

Ingredients:

• 3 lemons
• 1/2 cup dry white wine
• 1/4 cup chopped fresh parsley
• 1 tsp. salt
• 1/2 tsp. freshly ground black pepper
• 4 (5 oz.) trout fillets
• 1/4 cup sliced almonds, toasted

Makes 4 Servings

1. Juice 2 lemons and thinly slice the third.
2. In a large skillet, bring 1/4 cup of the  lemon juice, 4 lemon juice, the wine, parsley, salt and pepper to a boil. Add the trout fillets, reduce the heat, and cover. Poach a gentle boil until the fillets are just opaque in the center, about 5 minutes. Transfer the fillets to plates and spoon the poaching liquid over the fillers. Discard the lemon slices from the skillet. Top the trout with the remaining lemon slices and sprinkle with the almonds.

WW POINTS VALUE: 6 pts.

 

Note: This recipe appears in the WW New Complete Cookbook. This is a quick and easy dish you can make any night of the week. This meal tastes like something you would order in a fancy restaurant-simple and elegant. The trout will cook quickly so keep an eye on those fillets. Poaching fish in lemons and white wine is so heavenly delicious you'll want to do it again with other fish and also, poultry too. 

Green Beans Amandine

Ingredients:

• 1/2 cup slivered almonds
• 2 lbs. green beans, trimmed
• 1 tbsp. extra-virgin olive oil
• 6 garlic cloves, thinly sliced
• 1/4 tsp. salt
• freshly ground black pepper

Makes 8 (1-cup) Servings

1. Heat oven t0 275 F. Spread almonds on a baking sheet and  toast, stirring once, until fragrant and golden, about 10 minutes. Transfer to a plate and cool.
2. While almonds are toasting, bring a large saucepan to a boil. Add beans and cook until just crisp-tender, about 3 minutes. Drain in a colander and run under very cold water for 1 minute to stop cooking. Drain again and pat dry.
3. Heat oil in a large skillet over medium heat. Add garlic, reduce heat to medium-low, and cook, stirring frequently, until garlic is lightly golden and fragrant, about 2 minutes. Add beans and toss well to coat. Cover pan, increase heat to high, and cook until beans are heated through, 2-3 minutes. Transfer beans to a serving bowl and toss with almonds, salt, and pepper to taste. Serve warm.

WW POINTS VALUE: 1 pt.

 

Note: This recipe appears in the South Beach Diet Parties & Holidays Cookbook. The garlic and slivered almonds make the beans in this dish more flavorful and crunchy. The combination of olive oil and garlic in vegetables is so aromatic it's delicious. Work in bathes if you have to by keeping the first round warm until the next batch is ready. I highly recommend using flavorful olive oil in this dish. For more choices, visit www.TheImperialOlive.com. 

Chicken & Vegetable Yakitori

Ingredients:

• 2 tbsp. reduced-sodium soy sauce
• 1 garlic clove, finely minced
• 1/2 tsp. finely grated lemon zest
• 1/4 tsp. cayenne pepper
• 4 (1/4-lb.) thin-sliced chicken breasts, each split lengthwise
• 32 (1-inch) squares orange or red bell pepper (about 1 1/2 peppers)
• 32 (1/2-inch-thick) rounds small zucchini (about 3 zucchini)
• 32 grape or cherry tomatoes

Makes 4 Servings (2 chicken & 2 vegetable skewers)

1. Soak 16 (12-inch) bamboo skewers in water to cover for 20 minutes. Combine soy sauce, garlic, lemon zest, and cayenne in medium bowl. Add chicken and marinate, turning frequently, 10 minutes.
2. Preheat broiler. Cover broiler pan with aluminum foil. Thread chicken onto 8 skewers. Discard excess marinade. Thread bell pepper, zucchini, and tomatoes alternately onto 8 remaining skewers., leaving about 1/4-inch space between each piece.
3. Arrange chicken and vegetable skewers on broiler pan and spray with nonstick spray. Broil 5 inches from heat, turning once, until chicken is cooked through, about 4 minutes, and vegetables are softened, about 10 minutes.

WW POINTS VALUE: 4 pts.

 

Note: This recipe appears in the WW Tastier than Takeout Cookbook. Who does not love shish kebabs? Shish kebabs are a colorful meal that can burst with flavor when they are done right. Japanese food is so simple and delicious you can make it at home. These shish kebabs are so simple yet so flavorful. If the weather is nice, you can cook these  on the grill for the same amount of time and the shish kebabs will still be delicious and juicy. Don't forget to soak the wooden bamboo skewers in water before using them so they will not burn during the cooking process.



Spicy Grilled Sweet Potato Fries

Ingredients:

• 4 medium sweet potatoes (about 1 lb.) peeled
• 2 tbsp. extra-virgin olive oil
• 1 tsp. paprika
• 1 tsp. dried thyme
• 1/4 tsp. salt
• 1/4 tsp. cayenne
• 1/8 tsp. freshly ground black pepper

Makes 4 Servings (1 cup per serving)

1. Lightly coat a grill or grill pan with cooking spray and heat to medium-high heat.
2. Cut sweet potatoes into fries 1/3-inch thick by 2 to 4 inches long. In a medium bowl, combine sweet potatoes, oil, paprika, thyme, salt, cayenne, and black pepper. Grill sweet potatoes, turning occasionally, until tender and lightly browned, 8-10 minutes. Transfer to a platter and serve hot.

WW POITNS VALUE: 4 pts.

 

Note: This recipe appears in the South Beach Diet Taste of Summer Cookbook. You can have your French fries and eat them too. Sweet potato fries are just as good as fries you would get at a fast food joint. Plus, grilled fries are tastier and more satisfying than their deep-fried counterparts. The combination of thyme, paprika, salt, black pepper and cayenne spice these goodies up. These fries do cook in under 10 minutes so they will be ready to eat in no time. As for the olive oil, I highly recommend visiting www.TheImperialOlive.com for a choice of flavors.

Mushroom-Beef Burgers with Watercress Cream

Ingredients:

• 6 oz. cremini mushrooms, quartered
• 1 1 /4 lbs. lean ground sirloin
• 2 tsp. prepared horseradish
• oil, for grill pan
• 1/3 cup chopped watercress leaves and tender stems
• 1/2 cup nonfat plain Greek yogurt
• 8 thin slices (1 oz.) whole-wheat peasant bread, lightly toasted if you like)

Makes 4 Servings (1 burger per serving)

1. In a food processor, finely chop the mushrooms, pulsing on and off, until they are the texture of coarse bread crumbs. Transfer to a medium bowl. Add the beef and horseradish and thoroughly combine. Form into 4 patties, each about 1 inch thick.
2. Lightly oil a grill or grill pan and  heat over medium heat. Place the patties on the pan and cook for 6 minutes per side for medium to medium-rare.
3. Meanwhile, in a small bowl, stir together the watercress and yogurt.
4. For each burger, spread 1 slice of bread with 1 tablespoon of the watercress cream. Top with a burger, another 1 tablespoon watercress cream, and the second slice of bread.

WW POINTS VALUE: 6 pts. with bread, 5 pts. without bread

 

Note: This recipe appears in the South Beach Diet Super Quick Cookbook. The people at the South Beach Diet have done it again making a delicious gourmet burger. Finely chopped up mushrooms are used in place of dried bread crumbs or flaxseed to hold the meat and seasonings together. Don't forget to season your burger with salt, freshly ground black pepper and minced garlic for a more flavorful burger. If you're on Phase 1, simply omit the bread and enjoy the burger on a bed of greens topped with a slice of tomato and the yogurt. If you have any leftover burgers, save them for sausage patties and eggs for breakfast the next day.

Oven-Fried Buttermilk Chicken with Black Pepper Gravy

Ingredients:

• 1/2 cup + 2 tbsp. all-purpose flour
• 2 large egg whites, lightly beaten
• 2 tsp. dried sage
• 2 tsp. dried rosemary
• 1 1/2 cup whole wheat bread crumbs
• 2 (1/2-lb.) bone-in chicken breast halves, skinned
• 2 (6 oz.) chicken drumsticks, skinned
• 2 (6 oz.) chicken thighs, skinned
• 1/2 tsp. salt
• 1/8 tsp. cayenne pepper
• 1/3 cup fat-free buttermilk
• 1 tbsp. butter
• 1 cup reduced-sodium chicken broth
• 1/4 tsp. freshly ground black pepper

Makes 4 Servings (1/4 of chicken & 1/4 cup gravy per serving)

1. Preheat the oven to 375 F. Line a large shallow baking pan or roasting pan with foil. Place a wire rack in the pan; spray the rack with nonstick spray.
2. Put 1/2 cup of the flour on a sheet of wax paper. Mix together the egg whites, sage, and rosemary in a large shallow dish. Place the bread crumbs on a separate sheet of wax paper.
3. Put the chicken in a large bowl; sprinkle with the salt and cayenne. Add buttermilk and turn to coat. Dip the chicken, one piece at a time, into the flour, then into the egg whites, and then into the bread crumbs, pressing so they adhere. Place the chicken, skin side up, on the rack. Lightly spray the chicken with nonstick spray. Bake until golden brown and an instant-read thermometer inserted into a thigh or breast (not touching bone) registers 165 F, about 45 minutes, do not turn.
4. Meanwhile, to make the gravy, melt the butter in a small saucepan over medium heat. Whisk in the remaining 2 tablespoons flour and cook, whisking constantly, 1 minute. Gradually whisk in the chicken broth until smooth. Cook, whisking constantly, until the gravy bubbles and thickens, about 2 minutes. Stir in the black pepper.

WW POINTS VALUE: 8 pts.

 

Note: This recipe appears in the WW Ultimate Chicken Cookbook. Who does not love fried chicken? This dish takes time and effort but it is worth it! It may look like a hot mess but it's delicious. Buttermilk adds flavor and tenderizes the chicken. If you have the time (preferably on the weekend), soak the chicken in the buttermilk and refrigerate it for several hours or oven overnight. Then take it out and cook it when you're hungry. I highly recommend using boneless, skinless chicken breasts for juicy oven-fried chicken. You can also use thyme, parsley, oregano along with the sage and rosemary for a more flavorful chicken dish. The homemade gravy was so delicious and easy and flavorful too. You'll never buy processed or enveloped-packaged gravy from the store ever again. I highly recommend adding I chicken boullion cube and or 2 minced garlic cloves to the gravy for a more flavorful dish. If you're going to serve this chicken for dinner or for a picnic, I highly recommend serving buttermilk biscuits, southern-style greens, mashed potatoes and maybe some macaroni and cheese to make it a complete Southern meal that's better than Chick Fil-A, KFC, Popeye's and any other fast food joint in America. Your guests will be happy and asking for seconds.

 

Southern-Style Greens

Ingredients:

• 2 tsp. extra-virgin olive oil
• 3 slices turkey bacon, finely chopped
• 1 small onion, finely chopped
• 2 garlic cloves, minced
• 1 cup water
• 1 (1-lb.) bunch kale, stemmed and thinly sliced (8 cups)
• 1/4 tsp. salt
• 1/8 tsp. freshly ground black pepper

Makes 4 (1-cup) Servings

1. In a large skillet, heat oil over medium heat. Add bacon and cook until browned and crisp, 3-5 minutes. Remove bacon from the skillet with a slotted spoon and drain on paper towels.
2. Add onion and garlic to the skillet and cook, stirring occasionally, over medium heat until onion is softened, about 3 minutes. Add water and half of the kale; bring to a simmer, cover, and cook until kale is wilted, about 2 minutes. Add remaining kale, salt, and pepper; cover and cook until kale is tender and water has evaporated, about 3 minutes more.
3. Add bacon to the skillet; stir to combine with kale and heat through, about 30 seconds. Divide among 4 plates and serve warm.

WW POINTS VALUE: 2 pts.

 

Note: This recipe appears in the South Beach Diet Taste of Summer Cookbook. This is a delicious side dish that goes great with chicken, pork, turkey, and even fish. A few slices of turkey bacon can turn this side dish into a yummy Southern favorite. You can use spinach in place of the kale and the side dish and it will taste just as good.

 

Spicy Lamb Kebabs with Cucumber-Mint Yogurt

Ingredients:

• 1 tsp. ground cumin
• 1/2 tsp. ground coriander
• 1/2 tsp. freshly ground black pepper
• 1/4 tsp. cayenne
• 1 1/2 lbs. leg of lamb, cut into 24 (1 1/2-inch) cubes
• 4 tbsp. lemon juice
• 1 tsp. extra-virgin olive oil
• 1 cup nonfat or low-fat Greek-style plain yogurt
• 1 small cucumber, peeled, seeded, and finely chopped
• 2 tbsp. finely chopped fresh mint
• 2 garlic cloves, minced
• 1/2 tsp. salt
• 2 medium red onions, cut into 16 wedges
• 8 (12-inch) skewers

Makes 4 (2 skewer) Servings

1. In a large bowl, combine cumin, coriander, 1/4 teaspoon of the black pepper, and cayenne. Add lamb and toss to coat. Add 3 tablespoons of the lemon juice and oil; toss again. Cover the bowl with plastic wrap and marinate lamb at room temperature for 20 minutes.
2. While lamb is marinating, in a medium bowl combine yogurt, cucumber, mint, garlic, salt, remaining 1 tablespoon lemon juice, and remaining 1/4 teaspoon black pepper.
3. Lightly coat a grill or grill pan with cooking spray and heat to medium-high. Thread 3 lamb cubes and 2 onion wedges onto each skewer, alternating pieces. Grill kebabs, turning frequently, 5-7 minutes for medium-rare. Divide among 4 plates and serve warm with cucumber-mint yogurt.

WW POINTS VALUE: 7 pts.

 

Note: This recipe appears in the South Beach Diet Taste of Summer Cookbook. These kebabs were a different kind of kebab. They were spicy with a little cool down off to the side. My dining companion didn't like these kebabs but I did and I would make adjustments. It is recommended that you use leg of lamb for a lean and tasty cut. The spices are perfect for the lamb because they give the met enough heat and kick to it. You can also use beef in place of the lamb and the kebabs will still be tasty. I highly recommend adding sliced zucchini, cherry tomatoes, mushrooms, eggplant, and/or sliced bell peppers to these kebabs to give them more color and flavor. You can take or leave the cucumber-mint yogurt sauce but it's nice as a dressing over a salad.

Flank Steak with Chimichurri

Ingredients:

• 1 tbsp. Dijon mustard
• 4 tsp. + 1 tbsp. red wine vinegar
• 4 tsp. extra-virgin olive oil
• 1/2 tsp. salt
• 1/2 tsp. ginger
• 1/8 tsp. cayenne pepper
• 1 (1-lb.) flank steak
• 1/2 cup whole cilantro leaves and chopped tender stems
• 1/2 cup whole fresh parsley leaves
• 1 garlic clove peeled
• 1 tsp. ground cumin

Makes 4 Servings

1. Heat the broiler
2. In a small bowl, stir together the mustard, 4 teaspoons of the vinegar, 2 teaspoons of the oil, 14 teaspoon of the salt, the ginger, and half of the cayenne.
3. Place the flank steak on a broiler pan and brush the top with the vinegar mixture. broil 4 inches from the heat, without turning, for about 7 minutes for medium-rare. Remove from under the broiler and leave the steak on the broiler pan. Cover loosely with foil and let stand for 5 minutes.
4. When the steak is broiling, in a blender, combine the cilantro, parsley, garlic, cumin, remaining 1 tablespoon vinegar, remaining 2 teaspoons oil. remaining 1/4 teaspoon salt, remaining cayenne, and 2 tablespoons water. Puree until smooth.
5. Thinly slice the flank steak on an angle against the grain. Divide the steak among 4 plates and top evenly with the chimichurri. Serve warm

WW POINTS VALUE: 5 pts.

Note: This recipe appears in the South Beach Diet Super Quick Cookbook. I'll say it again: here's another delicious dinner to kick-start your healthy lifestyle. You can have your steak and eat it too when you're trying to lose weight. Chimichurri is a popular sauce in Argentina and it's often served with steak. Every country has its signature steak dish and Chimichurri Steak is the official steak dish of Argentina. You can make the chimichurri sauce a day ahead and refrigerate it when you're ready to use it. You can also use this sauce on slices of tomato for a Chimichurri tomato salad and it will be delicious. You  can also use sirloin steak in place of the flank steak and the meal will still be yum-o. The Dijon mustard & red wine vinegar marinated on the steak give it an extra kick of flavor. IF the weather is nice, I highly recommend grilling this steak because it will just as tender and juicy. As for the olive oil, you can visit wwwTheImperialOlive.com for a selection to choose from. 

Smoked Trout Salad in Cherry Tomato Cups

Ingredients:

• 1/4 lb. smoked trout
• 2 tbsp. reduced-fat sour cream
• 1 tbsp. fresh lemon juice
• 1 tbsp. chopped fresh chives
• freshly ground black pepper
• 30 large cherry tomatoes
• chopped fresh chives for garnish (optional)

Makes 10 (3-piece) Servings

1. Place trout in a medium bowl and break up into small pieces with a fork. Add sour cream, lemon juice, and chives; stir to combine. Season generously with pepper.
2. Using a serrated knife, cut 1/8 inch off the stem end of each tomato and a tiny bit off the bottom so the tomatoes will stand. Remove the seeds using a small melon baller. Fill each hallow tomato with a generous 1/2 teaspoon of the trout salad. Sprinkle each with a few chives, if using, and serve.

WW POINTS VALUE: 1 pt.

 

Note: This recipe appears in the South Beach Diet Parties & Holidays Cookbook. Here are some elegant Phase 1 Hors d' Oeuvres to serve at a party or even as a light snack. The smoked trout salad can be made up to 1 day in advance, refrigerated in a covered container and be brought to room temperature before using. These little treats look and taste festive and they are easy to eat.

Grilled Shrimp on Rosemary Skewers

Ingredients:

• 2 tbsp. extra-virgin olive oil
• 2 garlic cloves, minced
• 1 tbsp. fresh lemon juice
• 1 tsp. finely grated lemon zest
• 1/4 tsp. freshly ground black pepper
• 3 tbsp. chopped fresh rosemary
• 30 jumbo shrimp, peeled and deveined
• 10 rosemary sprigs, at least 8 inches long, with thick, woody stems
• salt

Makes 10 Servings

1. Whisk together oil, garlic, lemon juice, zest, pepper and chopped rosemary in a medium bowl. Add shrimp and toss to coat; cover and refrigerate for at least 1 hour or overnight.
2. With 3 marinated shrimp around each rosemary sprig, leaving at least 1/4 inch between shrimp for even cooking. Season lightly with salt. Heat a grill or grill pan to medium-high. Grill shrimp, brushing with any leftover marinade, until cooked through, 3-4 minutes per side. Discard any remaining marinade. Transfer shrimp on skewers onto a serving platter and serve warm or at room temperature.

WW POINTS VALUE:2 pts.

 

Note: This recipe appears in the South Beach Diet Parties & Holidays Cookbook. You can have your party, party food and eat it too. These shrimp can be marinated 1 hour in advance or overnight in the refrigerator in a resealable plastic bag. The longer the shrimp is marinated, the more flavorful they will be. The rosemary skewers make these shrimp look elegant when they're set on a pretty plate. The combination of olive oil, garlic, lemon and herbs marinated and cooked on fish or shellfish is so deliciously aromatic. I highly recommend using Lemon, Garlic or Rosemary Infused Olive Oil from the Imperial Olive for more flavorful shrimp. For more information, visit www.TheImperialOlive.Com.