Buckwheat-Applesauce Griddle Cakes

Ingredients:

• 1 large egg
• 1 large egg white
• 1 cup plain low-fat yogurt
• 1/2 cup unsweetened applesauce
• 1 1 /2 tbsp. canola oil
• 1 tbsp. pure maple syrup
• 3/4 cup whole-wheat flour
• 1/2 cup buckwheat flour
• 2 tsp. baking powder
• 1/2 tsp. salt

Makes 6 Servings (3 griddle cakes per serving)

1. Beat the egg, egg white, yogurt, applesauce, oil and maple syrup in a small bowl. Whisk together the whole wheat flour, buckwheat flour, baking powder, and salt in a large bowl. Add the yogurt mixture to the flour mixture, stirring until just combined.
2. Spray a large griddle or skillet with nonstick spray and set over medium heat. Pour 1/4 cupfuls of the batter onto the griddle. Cook  until bubbles appear and the edges of the griddle cakes look dry, about 2 minutes. Turn and cook until browned, 2-3 minutes longer. Repeat with the remaining batter to make a total of 12 griddle cakes.

WW POINTS VALUE: 5 pts.

 

Note: This recipe appears in the WW in 20 Minutes Cookbook. You can enjoy these quick and easy treats for breakfast, lunch or dinner. The only sugar you'll find in these pancakes can be found in the unsweetened applesauce. If you don't have access to applesauce, a whole apple, cored, peeled and shredded mixed in with the wet ingredients will work just as well. You can even make these griddle cakes into waffles and they will be just as delicious. I highly recommend adding a teaspoon of ground cinnamon and a half a teaspoon of ground nutmeg for more flavorful griddle cakes/waffles.

 

Chicken Stew with Dumplings

Ingredients:
Stew:

• 1 lb. boneless, skinless chicken thighs or breasts, cut into 1-inch chunks
• 1/4 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 1 onion, chopped
• 1 tbsp. whole-wheat flour
• 2 cups reduced-sodium chicken broth
• 1 large (10 oz.) Yukon gold potato, diced
• 1 cup frozen peas & carrots
• 1 tsp. dried tarragon

Dumplings:

• 3/4 cup whole-wheat flour
• 1 1/2 tsp. baking powder
• 1/4 tsp. salt
• 1/2 cup fat-free milk
• 2 tsp. melted unsalted butter
• 2 tbsp. chopped fresh flat-leaf parsley

Make 4 Servings (1 cup stew with 2 dumplings per serving)

1. To make the chicken stew, spray a nonstick Dutch oven with nonstick spray and set over medium-high heat. Add the chicken; sprinkle with the salt and pepper and cook, turning occasionally, until browned, about 6 minutes. Add the onion; cook, stirring frequently, until softened, about 4 minutes. Add the flour and cook, stirring constantly, until lightly browned, about 1 minute. Stir in the broth and potato; bring to a boil. Reduce the heat and simmer. covered, until the chicken and potato are cooked through, about 15 minutes. Stir in the peas and carrots and the tarragon; return to a boil. Reduce the heat and simmer 2 minutes.
2. Meanwhile, to make the dumplings, combine the flour, baking powder and salt in a medium bowl. Add the milk, butter, and parsley; stir until a soft dough forms.
3. Drop the dough, by 8 rounded tablespoonfuls onto the simmering stew. Cover the Dutch oven and simmer about 8 minutes. Uncover and simmer until the dumplings have doubled in size and are cooked through, about 3 minutes longer.

WW POINTS VALUE: 10 pts.

 

Note: This recipe appears in the WW Ultimate Chicken Cookbook.  Don't be intimidated by this dish. It may look a tad messy when you're plating it but the end result is comforting and delicious. If you love stews, you'll love this dish. This meal is like a chicken pot pie but without the pie crust. I highly recommend adding some minced garlic in with the onions because garlic always makes everything taste better.

Vegetable & Bean Soup

Ingredients:

• 1 (1 lb.) bunch Swiss Chard, thick stem ends removed and discarded
• 2 tsp. extra-virgin olive oil, + extra for drizzling
• 2 celery stalks, chopped
• 1 small onion, chopped
• 1 garlic clove, minced
• 3 cups low-sodium tomato vegetable juice
• 1 (14 1/2 oz.) can unsalted diced tomatoes
• 1 (15 oz.) can cannellini beans, rinsed and drained
• 1/2 tsp. oregano
• salt
• freshly ground black pepper

Makes 4 (1 3/4 cup) Servings

1. Submerge chard in cold water and rinse thoroughly, thinly slice stems and coarsely chop leaves.
2. Heat 2 teaspoons of the oil in a large saucepan over medium-high heat. Add celery and onion and cook, stirring often, until softened, about 5 minutes. Add garlic and cook 1 minute more. Add broth, tomatoes with juice, beans, and oregano; bring to a low boil.
3. Reduce heat to medium-low, cover, and simmer for 10 minutes. Add chard and cook for 5 minutes more. Season with salt and pepper, drizzle with oil, and serve hot.

WW POINTS VALUE: 5 pts.

 

Note: This recipe appears in the South Beach Diet Quick & Easy Cookbook. This soup is a great way to kick-start your healthy lifestyle. This soup has 5 servings of vegetables (7 servings if you're using V-8 juice) and is filled with lots of nutrients. I highly recommend pureeing your vegetables in a blender or food processor after cooking them and putting them back into the pan for a creamier texture. You can use spinach, arugula, or kale in place of the Swiss Chard and your soup will still be delicious. I also highly recommend using minced garlic with the onions & celery because garlic always makes everything taste better. Don't forget to sprinkle a little Parmesan cheese on top of the soup for an authentic Italian taste.

Raspberry-Chocolate Shortbread Bars

Ingredients:

• 2 cups reduce-fat buttermilk baking mix
• 1/3 cup packed granular brown sugar
• 2 tbsp. unsalted butter, melted and cooled
• 2 tbsp. fat-free milk
• 1 (14 oz.) can fat-free sweetened condensed milk
• 1 1/4 cups semisweet chocolate chips
• 3 tbsp. chopped pecans
• 1/3 cup seedless raspberry preserves

Makes 30 Servings (1 bar per serving)

1. Preheat oven to 350 F. Line 9 x 13-inch baking pan with foil, extending foil over rim of pan by 2 inches. Spray foil with nonstick spray.
2. Whisk together baking mix, brown sugar, and butter in a large bowl. Transfer 1/4 cup mixture to small bowl; set aside. Drizzle milk over mixture in large bowl and stir until evenly moistened. Turn into prepared pan and press to evenly cover bottom. Bake until edges brown, about 15 minutes.
3. Put condensed milk and 1 cup chocolate chips in large microwavable bowl. Microwave on High 1 minute. Stir until chips are melted; microwave 10-15 seconds longer if necessary. Spread filling evenly over hot crust. Mix pecans into reserved crumb mixture. Sprinkle over filling. Spoon jam by 1/2 teaspoonfuls over filling, spacing about 2 inches apart. Sprinkle with remaining 1/4 cup chocolate chips.
4. Bake until filling is set and jam is bubbly, about 25 minutes. Cool completely in pan on rack. Lift from pan using foil. Cut into 30 bars.

WW POINTS VALUE: 5 pts.

Note: This recipe appears in the WW Tastier than Takeout Cookbook. This sweet treat may take some tome and effort but it's worth it. If you love the combination of fruit and chocolate, this treat is for you. If you don't have buttermilk baking mix, substitute 2 cups flour with 1/4 cup powdered buttermilk and your treats will taste just as good. These treats are great to make on the weekend and you will be able to enjoy them throughout the week. You can use any kind of berry preserves in this recipe and your shortbread bars will be just as delicious.

Sirloin Steak with Artichokes, Tomatoes, and Olives

Ingredients:

• 4 (6 oz.) sirloin steaks, about 3/4-inch thick
• 2 tsp. extra-virgin olive oil
• 1/4 cup water
• 1 garlic clove, minced
• 1 tsp. oregano
• 4 plum tomatoes, diced
• 1 (9 oz.) package frozen artichoke hearts, thawed and quartered
• 1/2 cup pitted kalamala olives, coarsely chopped
• salt
• freshly ground black pepper

Makes 4 Servings

1. Season steaks with salt and pepper. Heat oil in a large skillet over medium-high heat. Cook steak 4-5 minutes per side for medium-rare. Transfer to a plate.
2. Add water to the hot pan, scraping any brown bits from the bottom; reduce heat to medium. Add garlic an oregano; cook until garlic has softened, about 1 minute. Add tomatoes and cook 3 minutes more. Stir in artichokes and olives and cook until warmed through, about 2 minutes. Season with salt and pepper to taste and serve warm with steaks.

WW POINTS VALUE: 8 pts.

 

Note: This recipe appears in the South Beach Diet Quick & Easy Cookbook. This dish is quick, easy, delicious and just as good as what as what you would order in a restaurant. Don't be intimidated by this dish. It's really good and people will love this dish. Tomatoes, artichokes, and Kalamata olives are staples of Mediterranean cooking and these ingredients go great with steak, chicken, pork, lamb, veal and even fish. This dish can be made any day of the week and will quickly become a family favorite. 

Chicken Breasts with Cremini Mushroom Sauce

Ingredients:

• 4 (5 oz.) boneless, skinless chicken breasts
• 1/2 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 2 tsp. extra-virgin olive oil
• 12 oz. cremini mushrooms, thickly sliced
• 1/3 cup dry white wine
• 1/3 cup reduced-sodium chicken broth
• 2 tsp. all-purpose flour
• 2 garlic cloves, minced
• 2 tsp. chopped fresh rosemary
• 2 tbsp. chopped fresh flat-leaf parsley

Makes 4 Servings ( 1 piece of chicken w/generous 1/3 cup sauce)

1. Sprinkle the chicken with the salt and pepper. Heat 1 teaspoon of the oil in a large skillet over medium heat. Add the chicken and cook until lightly browned, about 4 minutes on each side. Transfer the chicken to a plate.
2. Add the remaining  1 teaspoon oil to the skillet. Add the mushrooms and cook, stirring often, until the mushrooms are browned, about 5 minutes.
3. Whisk together the wine, broth, and flour in a small bowl until smooth. Add the skillet along with the garlic. Cook, stirring constantly, until the sauce bubbles and thickens, about 1 minute. Return chicken to the skillet, turning to coat with the sauce; sprinkle with the rosemary. Reduce the heat and simmer, covered, turning the chicken occasionally, until cooked through, about 5 minutes. Sprinkle with the parsley.

WW POINTS VALUE: 6 pts.

Note: This recipe appears in the WW Ultimate Chicken Cookbook. This dish will quickly become a company favorite. This dish take about 20-30 minutes to make and has a delicious end result. It's a simple and easy dish to make for family and friends. If you don't want wine in this dish, substitute chicken broth or fresh lemon juice and your dish will still be good. You can round out this meal by serving whole steamed vegetables and cooked whole wheat pasta for soaking up the sauce. If you do this, the point value will increase by 4 points.

Rich & Creamy Oatmeal with Blueberries and Walnuts

Ingredients:

• 3 cups water
• 2 cups quick-cooking oats
• 1/4 cup granulated sugar
• 1/2 tsp. cinnamon
• 1/2 cup fat-free milk
• 1 1/2 cups thawed frozen fat-free whipped topping
• 1 cup fresh or thawed frozen blueberries
• 1 tbsp. chopped walnuts

Makes 4 (1 cup) Servings

1. Combine the water, oats, sugar, and cinnamon in a medium saucepan and bring to a boil. Cook, stirring constantly, until thickened, about 5 minutes.
2. Remove the saucepan from the heat and stir in the milk until combined. Fold in the whipped topping and blueberries; sprinkle with the walnuts.

WW POINTS VALUE: 5 pts.

 

Note: This recipe appears in the WW in 20 Minutes Cookbook. If you love oatmeal, this dish is for you. This oatmeal is quick, easy and delicious and you can make this for breakfast, lunch or dinner any day or night of the week and people will be happy. You can use granulated brown sugar for a sweeter and much heavenlier flavor to go with the cinnamon and nutmeg. You can use any kind of berry such as raspberry, strawberry, blackberry, cranberry, or even cherry and it will still be delicious. You can even use apples, raisins or dried apricots along with the berries but it will add the point value to the oatmeal but it will quickly fill you up. It's even better the next day for breakfast.

Mozzarella-Stuffed Meatballs with Penne and Kale

Ingredients:

• 1/4 lb. ground skinless chicken breast
• 1/2 cup grated Parmesan cheese
• 1/4 cup plain dried bread crumbs
• 1/4 cup chopped fresh flat-leaf parsley
• 1/4 cup fat-free milk
• 1 large egg white
• 1 garlic clove, minced
• 1/2 tsp. dried oregano
• 16 (1/2-inch) cubes part-skim mozzarella cheese
• 1/2 cup water
• 8 oz. whole wheat penne
• 2 cups thinly sliced kale

Makes 4 Servings ( 1 1/3 cups pasta mixture, 4 meatballs, 1/2 cup sauce 1 tbsp. Parmesan cheese per serving)

1. Mix together the chicken 1/4 cup of the Parmesan, the bread crumbs, parsley, milk, egg white, garlic and oregano in a large bowl until  well combined. Divide the chicken mixture into 16 equal portions. Shape each portion around a mozzarella cheese cube to form 16 stuffed meatballs.
2. Meanwhile, combine the marinara sauce  and water and bring to a simmer in a large skillet . Gently add the meatballs; cover and simmer, turning the meatballs a few times, until cooked through, about 10 minutes.
3. Cook the penne according to package directions, omitting salt if desired, and adding kale during the last minute of cooking; drain.
4. Divide the pasta-kale mixture among 4 plates; top evenly with the meatballs and sauce. Sprinkle with the remaining 1/4 cup Parmesan.

WW POINTS VALUE: 10 pts.

 

Note: This recipe appears in the WW Ultimate Chicken Cookbook. This is what I call ultimate Italian comfort food mixed in with a touch of elegance. This dish is perfect for making on a cold winter day. Your soul will be warmed after eating this dish and it make a great dish the next day as leftovers, if you have any. Don't be intimidated when cooking with kale. It's really simple and a great way to add a super-nutritious vegetable to your meal. Kale is a member of the cabbage family and has a high concentrations of antioxidants and nutrients such as Vitamins A, C & K and high in fiber too. You can also use any kind of marinara sauce (especially puttanesca sauce) in this recipe and the dish will still be comforting. If you make this dish for family and friends, it will quickly become a favorite.

Pan-Grilled Duck Breasts with Orange Salsa

Ingredients:

• 1 tsp. chili powder
• 1 tsp. ground cinnamon
• ½ tsp. ground ginger
• 3/4 tsp. salt
• 4 (5-6 oz.) boneless, skinless duck breast halves, all skin removed
• 4 tsp. extra-virgin olive oil
• 2 navel oranges
• 2 scallions, thinly sliced
• 1/4 cup sliced water chestnuts, cut into thin strips
• ½ tsp. Dijon mustard
• 2 cups watercress, trimmed

Makes 4 Servings

1. In a small bowl, combine the chili powder, cinnamon, ginger, and 1/2 teaspoon of the salt. Rub the mixture into both sides of the duck breasts and then rub with 2 teaspoons of the oil.
2. Heat a grill pan over medium heat. Grill the duck until medium-rare, about 3 minutes per side. Let stand for 5 minutes.
3. Meanwhile, with a paring knife, remove a small slice from the top and bottom of each orange. Following the curve of the fruit, remove the zest and white pith underneath. Segment the oranges, halving the segments, if large.
4. Transfer the orange segments to a large bowl. Add the scallions, water chestnuts, mustard, remaining 2 teaspoons oil, and remaining 1/4 teaspoon salt. Toss to combine.
5. Thinly slice the duck breasts crosswise. Place 1/2 cup watercress on each of 4 plates, top with a sliced duck breast, and spoon salsa evenly over the top.

WW POINTS VALUE: 5 pts.

 

Note: This recipe appears in the South Beach Diet Super Quick Cookbook. The people at SOBE certainly know how to make salads. SOBE salads are full of flavor and fill you up. Duck breast is leaner than chicken so you can enjoy duck on later phases of the diet. Most duck breasts come with the fatty skin on it. If you want to  remove the fatty skin, run a very sharp paring knife between the skin and the breast, using your fingers to gradually pull the skin off. This salad is absolutely delicious with all the flavors in it. Don't be intimidated by all the ingredients in this dish. Once you put everything together, the salad is absolutely delicious.

Tacos with Salsa

Ingredients:

• 2 tomatoes, diced
• 4 tsp. extra-virgin olive oil
• 1 onion, finely chopped
• 2 garlic cloves, minced
• 1 tsp. minced seeded jalapeno pepper
• 2 tsp. ground cumin
• 1 tsp. ground oregano
• 1 tsp. paprika
• 1 lb. lean ground beef
• 1 cup canned diced tomatoes
• 1/2 tsp. salt
• freshly ground black pepper
• 1/2 cup finely chopped fresh cilantro
• 1 red onion, finely chopped
• 2 tbsp. fresh lime juice
• 8 taco shells
• 2 cups shredded romaine lettuce
• 1/4 cup fat-free sour cream

Makes 8 Servings (1 taco per serving)

1. Place the fresh tomatoes in a strainer or colander in the sink; drain 20-30 minutes.
2. In a medium nonstick saucepan, heat the oil. Saute the onion, garlic, and jalapeno pepper until the onion is translucent, 6-8 minutes. Stir in the cumin, oregano, and paprika; saute until fragrant, about 1 minute. Add the beef and cook, breaking it apart with a wooden spoon, until no longer pink, 8-10 minutes. Add the canned tomatoes, 1/4 teaspoon of the salt, and the pepper. Reduce the heat; simmer until thickened, about 10 minutes.
3. To prepare the salsa, in a medium bowl, combine the fresh tomatoes, cilantro, red onion, and lime juice; season with the remaining 1/4 teaspoon of the salt and the pepper.
4. To assemble the tacos, divide the beef mixture among the taco shells; top with the lettuce, then the salsa and sour cream.

WW POINTS VALUE: 4 pts.

Note: This recipe appears in the WW New Complete Cookbook. Who doesn't loves tacos once in a while? It may seem easier to go to the local fast food joint and order tacos but you can make these delicious treat at home for a fraction of the cost and more flavor to them. These tacos are perfect for lunch or as a light dinner. They're even perfect for when you're watching a game or a movie. You can use ground chicken or ground turkey in place of the ground beef and your tacos will still be delicious. I highly recommend adding some shredded cheddar or Mexican cheese to each of your tacos for a more filling and flavorful taco.

Savory Chicken Saute

Ingredients:

• 2 tbsp. extra-virgin olive oil
• 4 boneless skinless chicken breast halves
• 1 large onion, sliced
• 2 garlic cloves, minced
• 1 tbsp. fresh rosemary leaves, chopped
• 1/2 cup fat-free chicken broth
• salt
• freshly ground black pepper

Makes 4 Servings

 

Heat the oil in a large skillet over medium heat. Saute the chicken breasts in the oil for 4 minutes, then turn them over and add the onion. Cover and cook for 3 minutes longer, stirring occasionally. Add the garlic, rosemary and broth. Cover and cook until the onion is tender-crisp, about 5 minutes longer, stirring occasionally. Season with salt and pepper.

 

 

WW POINTS VALUE: 5 pts.

 

Note: This recipe appears in the South Beach Diet Book. This is a quick and easy recipe that is flavorful and tastes just as good as what you would order in a restaurant. You can use any herb in this recipe and use dry white wine or a combination of dry white and chicken broth and your meal will be extra-delicious.

Spiced Pork Tenderloin with Grilled Vegetables & Salsa Verde

Ingredients:

• 1 lb. pork tenderloin, fat removed
• 1 tbsp. chopped oregano
• 1 tsp. finely chopped garlic
• 1 tsp. fennel seeds, ground
• 1 tsp. black peppercorns, ground
• 1 tsp. ground coriander
• 1 pinch cayenne pepper
• 1 tsp. orange zest
• nonstick cooking spray
• 1 recipe Grilled Vegetables
• 1 recipe Salsa Verde for meat or vegetables
• salt
• freshly ground black pepper

Makes 4 Servings

1. Season meat with salt and pepper. Let sit for 15 minutes.
2. Combine oregano, garlic, spices, and orange zest in a small bowl. Rub generously over meat.
3. Preheat grill to medium high.
4. Lightly spray pork with nonstick cooking spray. Place on grill and cook 4 minutes per side, turning to establish grill marks on all sides evenly. Cook to an eternal temperature of 143 F for medium doneness. Let rest for 10 minutes.
5. Grill vegetables and arrange on a large platter.
6. Prepare salsa verde.
7. Slice meat on a bias 1/4-inch thick. Place on the platter with the grilled vegetables; top with salsa verde.

 WW POINTS VALUE: 6 pts.

 

Note: This recipe appears in the New Sonoma Cookbook. This elegant meal only takes 30 minutes and is packed with flavor. he medley of flavors include coriander, orange zest, fennel seeds and cayenne or crushed red pepper flakes to kick the heat up a notch. The pork is really juicy and it melts in your mouth with the salsa verde. You can use this recipe with chicken, steak or even fish and it will still be delicious.

Grilled Vegetables

Ingredients:

• 1 tbsp. extra-virgin olive oil
• 1 tsp. garlic, chopped
• 1 tbsp. low-sodium soy sauce
• 1 tbsp. fresh lemon juice
• 2 tbsp. chopped fresh herbs of choice (parsley, thyme oregano)
• 1 tsp. lemon zest
• 2 lbs. vegetables

Makes 4 Servings

1. Preheat a clean grill over medium-high heat.
2. Combine olive oil, garlic, soy sauce, lemon juice, herbs, and lemon zest. Toss with sliced vegetables.
3. Grill vegetables until grill marks are visible and they start becoming tender. Turn and finish cooking on the other side.

WW POINTS VALUE: 3 pts.

 

Note: This recipe appears in the New Sonoma Cookbook. This is a quick and easy side dish you can make and serve with any protein. Bell peppers, zucchini and yellow squash only take 5 minutes to grill, asparagus only takes 10 minutes, onions take 15 minutes, Portobello mushrooms take about 5 minutes while eggplant can take up to 10 minutes.



Salsa Verde for Meat or Vegetables

Ingredients:

• 1/2 cup flat leaf parsley, leaves and thin stems only
• 1/4 cup combination of oregano, basil, and mint
• 2 tbsp. scallions, chopped
• 1 tbsp. capers, rinsed and chopped
• 1 tsp. lemon zest
• 1/2 tsp. garlic, minced or mashed
• 1 pinch crushed red pepper
• 2 tbsp. extra-virgin olive oil
• 1 tbsp. water
• salt
• freshly ground black pepper

Makes 2/3 cup (1 tbsp. per serving)

 

Finely chop all herbs; place in a bowl. Add remaining ingredients and stir to combine. Let sit for 15 minutes; then adjust seasoning as necessary.

 

WW POINTS VALUE: 1 pt.

 

Note: This recipe appear in the New Sonoma Cookbook. Salsa Verde is a rustic Italian sauce that is used for any grilled proteins or vegetables to spice up the dish. It's a really nice sauce to have on hand whenever you want to make a quick and easy meal. If you add lemon juice or vinegar to the sauce, the sauce will become zestier. Add the juice or vinegar before serving because the acid in both the lemon and vinegar will make the herbs discolor.