Crunchy Oven-Fried Drumsticks with Thyme & Parmesan

Ingredients:

• 1 cup fat-free buttermilk
• 2 garlic cloves, minced
• 1 tsp. salt
• 6 (1/4-lb.) skinless chicken drumsticks
• 1/2 cup whole what panko bread crumbs
• 2 tbsp. grated Parmesan cheese
• 2 tsp. chopped fresh thyme or 3/4 tsp. dried
• pinch cayenne

Makes 6 Servings (1 drumstick per serving)

1. Combine buttermilk, garlic and salt in a large zip-close plastic bag; add chicken. Squeeze out air and seal bag; turn to coat chicken. Refrigerate, turning bag occasionally, at least 20 minutes or up to 1 day.
2. Place rack on lower third of oven and preheat oven to 400 F. Line baking sheet with foil; spray with nonstick spray.
3. Mix together panko, Parmesan, thyme, and cayenne on sheet of wax paper. Remove chicken from marinade; discard marinade. Coat  drumsticks, one at a time, in panko mixture, pressing gently so it adheres. Lightly spray drumsticks with nonstick spray and place on prepared baking sheet.
4. Bake until browned and instant-read thermometer inserted into drumstick (not touching bone) registers 165 F, about 35 minutes.

WW POINTS VALUE: 6 pts.

 

Note: This recipe appears in the WW Family Meals Cookbook. If you love fried chicken, this recipe is for you. This version of fried chicken is not actually fried, it's oven-fried or baked in the oven. Oven-fried chicken should be moist and flavorful. Buttermilk tenderizes the chicken and adds flavor to it when marinating it. The longer you marinate the chicken in buttermilk, the more flavorful it will be. You can also use boneless, skinless chicken breasts in this recipe and your chicken will still be melt-in-your-mouth delicious. You can also use rosemary, parsley, oregano, or chives in this recipe to. I highly recommend seasoning the chicken with equal portions of salt and freshly ground black pepper for taste. This chicken is perfect for a picnic or as elegant comfort food for company or movie night.

Crunchy Parmesan Kale Chips

Ingredients:

• 2 bunches curly kale, tough stems removed & leaves torn into 2-inch pieces
• 4 tsp. extra-virgin olive oil
• 1 tsp. garlic powder
• 1/2 tsp. kosher salt
• 2 tbsp. Parmesan cheese

Makes 8 Servings ( 1 1/4 cups per serving)

1. Preheat oven to 350 F. Spray 2 large baking sheets with nonstick spray.
2. Toss together kale and oil in very large bowl until coated evenly, using your fingers to massage in the oil. Sprinkle with garlic powder and salt; toss to coat evenly.
3. Divide kale evenly between prepared baking sheets, spread to form single layer. Bake until crisp, 20-25 minutes. Let cool slightly; sprinkle evenly with Parmesan.

WW POINTS VALUE: 1 pt.

 

Note: This recipe appears in the WW Family Meals Cookbook. If you enjoyed potato chips or tortilla chips, you will love these crunchy chips. Who knew that baked leafy greens would taste so delicious? Don't be afraid of kale. It actually tastes good when it is seasoned with olive oil, salt, garlic and Parmesan cheese. The kale chips may not look good when they come out of the oven but they taste delicious. These chips are better on your waistline and your wallet than regular chips. These chips can be enjoyed as a snack, as a side dish, or crumbled over soups, salads, casseroles or even macaroni and cheese. These chips will stay crisp in an airtight container for up to 3 days. 

Arugula & Basil Pesto Linguine

Ingredients:

• 12 oz. spelt linguine
• 4 cups arugula leaves
•  1 cup tightly packed basil leaves
• 3-4 garlic cloves, minced
• salt
• freshly ground black pepper
• 1/3 cup extra-virgin olive oil
• 1/4 cup grated Parmesan cheese

Makes 4 Servings

1. Prepare the pasta according to package directions. Drain and place in a large serving bowl.
2. Meanwhile, in a food processor or blender, combine the arugula, basil, garlic, pine nuts, salt, and pepper to taste. Process coarsely to chop.
3. With the food processor running, slowly add the oil in a steady stream until the mixture is smooth.
4. Toss the pasta with the pesto. Sprinkle with the Parmesan cheese and serve.

WW POINTS VALUE: 14 pts.

 

Note: This recipe appears in the South Beach Diet Cookbook. This is what I call a Taste of Italy. I recently visited the Amalfi Coast and there is no such thing as bad food. I had a pasta dish that was cooked in butter and served with pesto on the side and it was delicious. This recipe almost comes close. I like to think of it as South Beach visits Naples. You can use spinach, arugula, Swiss chard, or kale in this recipe blended with the pesto and the meal is absolutely delicious. The blended pasta and pesto is heavenly delicious topped with the Parmesan cheese and served with a glass of wine. This dish melts in your mouth and will take you back to Italy.

Broiled Tomatoes with Pesto

Ingredients:

• 3 fresh tomatoes
• 2 garlic cloves, mined
• 1 cup chopped fresh basil leaves
• 2 tbsp. extra-virgin olive oil
• 1/4 cup freshly grated Parmesan cheese
• 2 tbsp. pine nuts

Makes 6 Servings

 

Cut the tomatoes in half. Combine the garlic, basil, olive oil, Parmesan and pine nuts in a blender or food processor. Puree until smooth. Spoon the mixture onto the top of each tomato half. place the tomatoes on a broiler pan and broil about 3 inches from the heat until lightly browned, about 3-5 minutes.

 

WW POINTS VALUE: 2 pts.

 

Note: This recipe appears in the South Beach Diet Book. These tomatoes are certainly a taste of Italy. They are also quick and easy to make. These side dishes represent Italy with the colors and flavors. You won't need salt in this recipe because the Parmesan cheese has a salty flavor to it but I highly recommend freshly ground black pepper for an extra kick. They go great with chicken, turkey, veal, pork, steak, fish and even go great by themselves for a light lunch. 

Salsa Steak

Ingredients:

• 1-1 1/2 lbs. boneless round steak cut 1/2-inch thick
• kosher salt
• freshly ground black pepper
• 1 tbsp. extra-virgin olive oil
•  1 1/2 cups sliced fresh mushrooms
• 1 medium green bell pepper, cut into bite-sized strips
• 1 medium onion, sliced
• 1 (8 oz.) can tomato sauce
• 1 (2 1/4 oz.) can sliced pitted riped olives, drained
• 2-3 tsp. chili powder or Italian seasoning

Makes 4-6 Servings

1. Preheat the oven to 350 F. Trim fat from meat. Season both sides of meat with salt and pepper. Cut meat into 4-6 serving-size pieces. In a large skillet, brown the meat in hot oil, turning once. Transfer meat to a 2-quart square baking dish.
2. In the same skillet cook the mushrooms, bell pepper, onion over medium heat for 5-8 minutes or until tender (add more oil if necessary). Stir in tomato sauce, olives (if desired), and seasoning. Cook and stir until bubbly.
3. Pour mushroom mixture over meat in baking dish. Cover and bake about 45 minutes or until meat is tender.

WW POINTS VALUE: 5 pts.

 

Note: This recipe appears in the Sonoma Diet Cookbook. This colorful dinner is flavorful and delicious. This salsa-smothered steak calls for colorful vegetables to be served alongside the steak. This salsa also goes great with pork, chicken, turkey, and even certain kinds of fish. This salsa even tastes great with eggs too. I highly recommend using Italian seasoning in this recipe for a more authentic Italian flare. I highly recommend using minced garlic in this recipe because garlic always makes everything taste better. Sparkling Semisweet is the recommended wine to pair with this dish.

Harvest Apple Squares

Ingredients:

• 1 cup + 2 tbsp. whole wheat flour
• 1 cup all-purpose flour
• 1 cup old-fashioned rolled oats
• 1/2 cup granulated sugar
• 1/2 tsp. salt
• 1/2 cup (1 stick) cold unsalted butter, cut into pieces
• 1/2 cup apple juice
• 5 apples cored, peeled, & diced
• 1 tsp. ground cinnamon
• 1 tsp. vanilla extract
• 1/4 tsp. ground nutmeg

Makes 24 (1 square per serving) Servings

1. Preheat the oven to 350 F. Line a 9 X 13-inch baking pan with nonstick foil, allowing foil to overhang rim by 2 inches on short opposite sides.
2. Combine 1 cup of whole wheat flour, all-purpose flour, oats, 1/4 cup of sugar, and the salt in food processor; pulse until combined. Add butter and pulse until blended. Add apple juice and pulse just until dough begins to pull away from side of bowl.
3. Scrape dough into prepared pan. Using your hands or rubber spatula, press dough to form even layer. Bake until dough is set but not colored, 10-12 minutes. Let cool in pan on wire rack 10 minutes. Maintain oven temperature.
4.  Meanwhile, toss together apples, remaining 1/4 cup sugar and 2 tablespoons whole wheat flour, cinnamon, vanilla, and nutmeg in large bowl. Spoon over crust and spread evenly. Bake until apples are tender, about 45 minutes. Let cool completely in pan on rack; cut into 24 squares.

WW POINTS VALUE: 4 pts.

 

Note: This recipe appears in the WW Family Meals Cookbook. You knw the saying 'An apple a day keeps the doctor away?' These treats will do that. These treats are perfect for fall baking when apples are in season. You can use Granny Smith, Golden Delicious, McIntosh or a combination of these and these treats will be a hit. You can also substitute Coconut flour in place of the all-purpose flour and your treats will still be good. You can even use honey or agave nectar in place of the sugar. The apples are so succulent and juicy they will melt in your mouth.

 

 

Pumpkin-Spice Muffins

Ingredients:

• 1 cup all-purpose flour
• 3/4 cup whole-wheat flour
• 1/2 cup granulated sugar
• 1 3/4 tsp. baking soda
• 1 tsp. ground cinnamon
• 1/2 tsp. ground nutmeg
• 1/2 tsp. salt
• 1/8 tsp. ground cloves
• 1/2 cup raisins or currants
• 1 cup canned pumpkin puree
• 2 large eggs
• 1/3 cup canola oil
• 1/3 cup water
• 2 tbsp. unsalted pumpkin or sunflower seeds

Makes 12 Servings (1 muffin per serving)

1. Preheat oven to 350 F. Spray 12-cup muffin pan with nonstick spray.
2. Whisk together all-purpose flour, whole wheat flour, sugar, baking soda, cinnamon, nutmeg, salt, and cloves in a large bowl; stir in raisins. Stir together pumpkin puree, eggs, oil and water in a medium bowl until well combined. Add pumpkin mixture to flour mixture, stirring just until flour mixture is just moistened
3. Spoon batter into muffin cups, using about 1/3 cup batter for each muffin; sprinkle evenly with seeds. Bake until toothpick inserted into muffin comes out clean, about 20 minutes. Let cool in pan on wire rack 10 minutes. Remove muffins from pan and serve warm or let cool completely on rack.

WW POINTS VALUE: 9 pts.

 

Note: This recipe appears in the WW Family Meals Cookbook. Make these treats on a Sunday ant they can be enjoyed for Sunday brunch and even throughout the week. Pumpkin is in season and these treats are perfect for fall baking and entertaining. They're flavorful and moist and they are perfect for breakfast or as a snack.

Chicken Shepherd's Pie

Ingredients:

• 3 large Yukon gold potatoes (about 1 1/2 lbs.) peeled & quartered
• 3/4 cup fat-free milk
• 1 tbsp. Dijon mustard
• 1/4 tsp. freshly ground black pepper
• 1 medium onion, chopped
• 3/4 lb. ground chicken breast
• 1 1/2 tbsp. whole wheat flour
• 2 tbsp. tbsp. white Worcestershire sauce
• 1 tsp. finely chopped sage
• 1/2 tsp. crushed green peppercorns
• 3/4 cup reduced-sodium chicken broth
• 1 (10 oz.) package frozen peas & carrots
• 1/4 tsp. paprika

Makes 6 (1 cup) Servings

1. Bring the potatoes, with enough water to cover, to a boil in a large pot. Reduce the heat and simmer, covered, until the potatoes are tender when pierced with a fork, about 12 minutes. Drain and place in a medium bowl. Add the milk, mustard, and black pepper. Mash with a potato masher or an electric mixer on medium speed until creamy, about 4 minutes by hand or 2 minutes with a mixer; set aside.
2. Preheat the oven to 350 F.
3. Spray a large skillet with nonstick spray and set over medium heat. Add the onion and cook, stirring frequently, until softened, about 2 minutes. Add the chicken and cook, breaking it up with a wooden spoon, until browned, about 4 minutes.
4. Sprinkle the flour over the chicken mixture. Stir well and cook, just until the flour is absorbed, about 30 seconds. Stir in the Worcestershire sauce, sage, and crushed green peppercorns; cook until fragrant, about 10 seconds. Stir in the broth and bring to a boil. Reduce the heat and simmer until the mixture bubbles and thickens, about 1 minute. Stir in the peas and carrots. Pour the mixture into a 9-inch square baking dish.
5.  Spoon or pipe the mashed potatoes over the chicken mixture. Sprinkle with the paprika. Place the baking dish on a rimmed baking sheet and bake until bubbling and heated through, about 40 minutes. Let stand for about 5 minutes before serving.

WW POINTS VALUE: 5 pts.

 

Note: This recipe appears in the WW Ultimate Chicken Cookbook. Shepherd's Pie is considered to be the national dish of England. Shepherd's pie normally has mutton or ground beef but this recipe has ground chicken in it. This version of a classic comfort food is absolutely delicious. If you don't have packaged vegetables, use 1 cup each of chopped carrots and peas and the dish will be just as delicious. I highly recommend adding a pinch of salt and minced garlic when cooking the onions because salt, ground pepper and garlic always add flavor and make your savory dish taste better. This comfort food is perfect for eating during the colder months. Don't worry if it looks messy, it tastes great.



Easy Pico de Gallo

Ingredients:

• 2 tomatoes, seeded & diced
• 1/4 cup finely chopped red onion
• 1 jalapeno pepper, seeded & minced
• 2 tbsp. chopped fresh cilantro
• juice of 1 lime
• 1/4 tsp. salt
• freshly ground black pepper

Makes 4 Servings (1/4 cup per serving)

 

Stir together all ingredients in serving bowl.

 

WW POINTS VALUE: 0 pts.

 

Note: This recipe appears in the WW Family Meals Cookbook. Here's another quick and easy fixin' for tacos, burritos, fajitas and even scrambled eggs. There are three servings of vegetables in this side dish and they represent they represent Mexico with great pride. This salsa is delicious in tacos and will quickly fill you up.

Pickled Onions

Ingredients:

• 1/2 cup apple cider vinegar
• 1/4 cup hot water
• 2 tsp. honey
• 1/2 tsp. salt
• 1 red onion, thinly sliced

Makes 8 Servings ( 2 tbsp. per serving)

 

Stir together vinegar, hot water, honey, and salt in medium bowl. Add onion and stir until mixed well. Let stand  at room temperature, stirring occasionally, about 30 minutes. Drain. Spoon into serving bowl.

 

WW POINTS VALUE: 1 pt.

 

Note: This recipe appears in the WW Family Meals Cookbook. This is a wonderful and flavorful filling for taco, burritos or fajitas. Heck, you can even use these fixins in a sandwich and you'll get a flavorful bite.

Turkey Tacos

Ingredients:

• 1 1 /2 tbsp. chili powder
• 2 tsp. ground cumin
• 1 tsp. paprika
• 1 tsp. salt
• 2 garlic cloves, minced
• 1/2 tsp. onion powder
• 1/2 tsp. oregano
• 1/4 tsp. cayenne
• 3/4 lb. ground turkey breast
• 1/2 cup water
• 1 tbsp. apple cider vinegar
• 1 1/2 tsp. granular brown sugar
• 4 (6-inch) taco shells or tortillas
• picked onions (optional)
• Pico de Gallo
• Easy Taco Fixin's (optional)

Makes 4 Servings

1. Stir together chili powder, cumin, paprika, salt, garlic, onion powder, oregano, and cayenne in a cup. Set aside.
2. Cook turkey in a large skillet over medium heat, breaking it up with a wooden spoon, until no longer pink, 3-5 minutes. Add spice mixture and the water, stirring until mixed well. Reduce heat to low and simmer, stirring occasionally, until most of the liquid is evaporated, 10-15 minutes. Stir in vinegar and brown sugar; simmer 3 minutes longer.
3. To assemble tacos, spoon 1/2 cup turkey mixture into each taco shell. Top each with 2 tablespoons pickled onion, 1/4 cup pico de gallo and taco fixin's of choice.



WW POINTS VALUE: 4 pts.

Note: This recipe appears in the WW Family Meals Cookbook. If you're ever craving tacos, make these! These tacos are better that what you would order at a fast food joint, taco truck or any Mexican restaurant. These tacos are so filling and flavorful you will forget they are good for you. These are great for lunch or dinner. They're even great for when you're watching a movie or for game day.

Joe's Mustard Sauce

Ingredients:

• 1 tbsp. + 1/2 tsp. dry mustard or more
• 1 cup mayonnaise
• 2 tsp. Worcestershire sauce
• 1 tsp. A1 Steak Sauce
• 1 tbsp. heavy cream
• 1 tbsp. milk
• salt
• freshly ground black pepper

Makes 1 Cup (1 tbsp. per serving)

 

Place the mustard in a mixing bowl or the bowl of an electric mixer. Add the mayonnaise and beat for 1 minute. Add the Worcestershire sauce, steak sauce, cream, milk and a pinch of salt and pepper. Beat until the mixture is well-blended and creamy. If you'd like a little more mustard flavor, whisk in about 1/2 teaspoon more dry mustard until well-blended. Chill the sauce, covered, until ready to serve.

 

WW POINTS VALUE: 3 pts.

 

Note: This recipe appears in the South Beach Diet Book. This sauce is from Executive Chef Andre Bienvenue of Joe's Stone Crab in Miami Beach. I've never been to Joe's Stone Crab but I would love to eat there someday and also visit other places in Miami as well. From what I've been told, the stone crabs at Joe's are served cold and are already cracked; they come with small metal cups of this mustard sauce and melted butter. This mustard sauce is rich in flavor with a touch of spice. It goes great with steak, chicken, pork, turkey, and salmon when they are grilled. The mustard sauce is also great with grilled vegetables too.

Broiled Tomatoes

Ingredients:

• 2 large red ripe tomatoes, halved horizontally
• salt
• freshly ground black pepper

Makes 2 Servings

 

Place the tomatoes on a broiler pan rack, cut sides facing up. Sprinkle with salt and pepper, if using. Broil for 7-10 minutes, until well-browned.

 

WW POINTS VALUE: 1 pt.

 

Note: This recipe appears in the South Beach Diet Book. Here are some more yummy side dishes to enjoy on Phase 1. These side dishes are quick, easy and flavorful. You can use almost any kind of tomato in this recipe are they will be delicious. You can use these broiled tomatoes with any kind of protein in your dinner and you will quickly be filled up and satisfied. These tomatoes will melt in your mouth and leave your taste buds happy.

Spinach-Stuffed Mushrooms

Ingredients:

• 1 (10 oz.) package frozen chopped spinach
• 1/8 tsp. salt
• freshly ground black pepper
• 8 large mushrooms
• 2 garlic cloves, minced
• 1 tbsp. extra-virgin olive oil

Makes 8 Servings

1. In a medium saucepan, bring 1/2 cup water to a boil. Add the spinach, garlic, salt and pepper. Cover, and cook according to package directions. Wash the mushrooms. Remove the stems, trim off the ends, then chop off the stems.
2. Heat the oil in a large skillet. Add the chopped mushroom stems. Sauté until golden, about 3 minutes. Remove from the pan. Add the mushroom caps to the skillet and sauté for 4-5 minutes. Remove the mushroom caps to a heatproof serving platter.
3. Drain the spinach. Stir in the sautéed chopped mushrooms.
4. Spoon the spinach mixture into the caps and serve immediately or place in the oven on low heat to keep warm.

 

WW POINTS VALUE: 1 pt.

 

Note: This recipe appears in the South Beach Diet Book. These little treats make great side dishes at dinner alongside the protein of your choice. These sides are on Phase 1 but you can enjoy these treat on any phase of the South Beach Diet and you will be happy. They are flavorful and will fill yo up leaving satisfied.  I added  pinch of salt and minced garlic to the spinach for a touch more flavor. 



Yogurt Pancakes with Fresh Raspberry Sauce

Ingredients:

• 1 cup thawed frozen or fresh raspberries
• 1/4 cup + 2 tbsp. granulated sugar
• 1 tbsp. fresh lemon juice
• 1 1/3 cups whole wheat flour
• 1 tsp. baking powder
• 1/4 tsp. baking soda
• 1/2 tsp. baking soda
• 1/2 tsp. salt
• 1 cup plain yogurt
• 3/4 cup fat-free milk
• 1 large egg
• 1 tbsp. + 1/2 tsp. canola oil

Makes 4 Servings (3 pancakes & about 3 tbsp. sauce per serving)

1. To make the raspberry sauce, combine raspberries, 1/4 cup of sugar, and the lemon juice in a small saucepan and set over medium heat. Cook, stirring, until chunky sauce is formed, about 5 minutes. Transfer to serving bowl; set aside.
2. To make pancakes, whisk together flour, remaining 2 tablespoons sugar, the baking powder, baking soda, and salt in a large bowl. Whisk together yogurt, milk, egg, and 1 tablespoon oil in small bowl until blended well. Add yogurt mixture to flour mixture, stirring just until combined.
3. Coat large griddle or skillet with remaining 1/4 teaspoon oil. Set over medium heat. Pour 1/4 cupfuls of batter onto griddle. Cook until bubbles appear and edges of pancakes look dry, 2-3 minutes. Turn and cook until golden brown, about 2 minutes longer. Transfer pancakes to plate and keep warm. Repeat with remaining batter, spraying griddle between batches, making total of 12 pancakes. Serve with sauce.

WW POINTS VALUE: 12 pts.

 

Note: This recipe appears in the WW Family Meals Cookbook. Who doesn't love pancakes or waffles once in a while? If you're thinking about going out for breakfast, DON'T! You can make these delicious treat for breakfast, brunch or even dinner in 30 minutes or less and everyone will be happy. You can make these as pancakes or waffles and they will be fluffy and flavorful. I prefer waffles because waffles can be serve in equal proportions and waffles are easier to store in the freezer. The raspberry sauce can be made into blueberry, blackberry, strawberry, or cherry sauce with or without the sugar and the sauce will be delicious. I highly recommend eliminating the granulated sugar in the berry sauce because the points will be reduced and there are natural sugars in the berries that you don't need additional sugar in your breakfast.

Quinoa & Apple Breakfast Cereal

Ingredients:

• 1 cup quinoa, rinsed
• 1 tsp. canola oil
• 1 tbsp. unsalted butter
• 2 apples, peeled, cored, & cut into 3/4-inch chunks
• 2 cups water
• 1/4 cup fat-free milk
• 3 tbsp. granulated brown sugar
• 1/2 tsp. cinnamon & additional for sprinkling

Makes 4 Servings (2/3 cup per serving)

1. Put quinoa in medium bowl with enough water to cover and soak 5 minutes; drain in fine-mesh sieve, Rinse under cold water and drain again.
2. Heat oil in large skillet over medium heat. Add 1/2 tablespoon of butter and cook until melted and sizzling. Add apples and cook, turning occasionally, until softened and beginning to caramelize, 5-10 minutes; remove skillet from heat and keep warm.
3. Meanwhile, combine quinoa and 2 cups water in medium saucepan and bring to boil over medium-high heat; boil 1 minute. Reduce heat to low and simmer, covered, until quinoa is tender and liquid is absorbed, about 10 minutes. Remove saucepan from heat and fluff quinoa with fork. Stir in remaining 1/2 tablespoon butter, milk, brown sugar, and 1/2 teaspoon of cinnamon until butter is melted; stir in apples. Spoon evenly into 6 bowls and sprinkle with cinnamon.

WW POINTS VALUE: 6 pts.

Note: This recipe appears in the WW Family Meal Cookbook. This is a wonderful alternative to a traditional oatmeal. It's creamy and flavorful and will quickly fill you up. Quinoa is high in fiber and other nutrients. You can also add a touch of raisins, dried cherries, cranberries, and apricots to this cereal and it will still be good. if you don't finish this cereal, wrap it in plastic, put in the refrigerator, let it sit overnight and eat it for breakfast the next day and it will still be delicious. I highly recommend adding a touch of nutmeg along with the cinnamon for a more flavorful taste.