Sole a la Menuiere

Ingredients:

• 1/2 cup chickpea flour
• 4 (6 oz.) sole fillets
• 1/2 tsp. salt
• 4 tsp. extra-virgin olive oil
• 3 tbsp. fresh lemon juice
• 2 tsp. capers, drained & rinsed
• 2 tsp. cold trans-fat-free margarine
• 1/4 cup whole parsley

Makes 4 Servings

1. Place the chickpea flour in a pie plate or shallow bowl. Sprinkle the fillets with the salt. Dredge the fillets in the flour, shaking off excess.
2. In a large skillet, heat 2 teaspoons of the oil over medium-high heat. Add 2 fillets to the skillet and cook until crisp, browned, and cooked through, about 1 minute per side. Transfer to a platter and keep warm. Repeat with the remaining 2 teaspoons oil and remaining fish.
3. To the same skillet, add the lemon juice, capers, and 2 tablespoons water. Cook for 30 seconds, scraping up any browned bits that cling to the bottom of the pan. Remove the pan from the heat and swirl in the margarine.
4. Transfer a fillet to each of 4 plates, sprinkle with the parsley leaves, and spoon 1 tablespoon sauce over each.

WW POINTS VALUE: 6 pts.

 

Note: This recipe appears in the South Beach Diet Super Quick Cookbook. Who says fast food can't be elegant and good for you? Meunire means 'miller's wife' in French and it refers to a rustic style of cooking when fish fillets are drench in flour and then browned in butter. Chickpea flour is use in this recipe but you can use whole wheat flour in this recipe and the fish will still be tasty. This was my first time cooking sole and it was a success. It was a little messy but it tasted delicious. This dish tastes just as good as what you would order at a restaurant. You could easily make this any night of the week for family and friends and everyone would be happy.

Farmer's Market Tomato, Eggplant, & Zucchini Casserole

Ingredients:

• 2 tsp. extra-virgin olive oil
• 1 small eggplant (about 3/4 lb.), unpeeled and cut into 1-inch chucks
• 1 onion, chopped
• 3 large garlic cloves, minced
• 1 tsp. kosher salt
• 1/2 tsp. freshly ground black pepper
• 1/4 cup chopped fresh flat-leaf parsley
• 1/4 cup chopped fresh basil
• 2 tbsp. chopped fresh oregano
• 3/4 lb. small tomatoes, preferably heirloom, cut into 1/4-inch slices
• 1 large zucchini (about 3/4 lb.) cut into 1/4-inch slices
• 1/4 cup grated Asiago or Parmesan cheese

Makes 4 Servings (1 cup per serving)

1. Preheat oven to 400 F. Spray a shallow 8-cup casserole dish or 9-inch deep-dish pie plate with olive oil nonstick spray.
2. Heat oil in a large cast-iron or heavy skillet over medium-high heat. Add eggplant, onion, garlic, 1/2 teaspoon or salt, and 1/4 teaspoon of pepper; cook, stirring, until eggplant is very tender and browned in spots, about 10 minutes, reducing heat if eggplant browns too quickly. Transfer to prepared casserole dish.
3. Mix together parsley, basil, oregano, and remaining 1/2 teaspoons salt  and 1/4 teaspoon pepper in small bowl; sprinkle evenly over eggplant. Arrange tomato and zucchini slices on top of eggplant in alternating rows, overlapping slices.
4. Bake until vegetables are tender and browned along the edge. 25-30 minutes. Sprinkle evenly with cheese and bake until softened, about 2 minutes longer. Serve hot, warm, or at room temperature.

WW POINTS VALUE: 2 pts.

 

Note: This recipe appears in the WW Family Meals Cookbook. This is a colorful vegetarian dish to enjoy any night of the week now that the weather is getting warmer and the Farmers' Market is in bloom. Vegetarians and carnivores will enjoy this dish because it's both colorful and flavorful. This dish also reminds me of Italy and France because of their use of fresh herbs and produce. This dish is also gluten-free too.

Hunter-Style Chicken

Ingredients:

• 1 (2 1/2-3 lb.) chicken, cut into 8 pieces and skinned
• 1/2 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 3  tsp. extra-virgin olive oil
• 1 onion, chopped
• 3 garlic cloves, minced
• 2 assorted color bell peppers, cut into 1/2-inch pieces
• 1/4 lb. white mushrooms, sliced
• 1 celery stalk, chopped
• 1 (1-pint) container refrigerated fresh marinara sauce

Makes 8 Servings (1 piece chicken with scant 1/2 cup vegetables & sauce)

1. Sprinkle the chicken with salt and pepper. Heat 2 teaspoons olive oil in a large skillet over medium-high heat. Add the chicken and cook until browned, 3-4 minutes on each side. Transfer the chicken to a plate and set aside.
2. Add the remaining 1 teaspoon oil to the same skillet and heat over medium-high heat. Add the onion and garlic; cook, stirring occasionally, until softened, about 3 minutes. Add the bell peppers, mushrooms, and celery; cook, stirring occasionally, until softened, 5-6 minutes. Return the chicken to the skillet; add the pasta sauce and stir to coat. Bring the mixture to a boil. Reduce the heat and simmer, covered, until the chicken is cooked through and the vegetables are tender, about 20 minutes.

WW POINTS VALUE: 5 pts.

 

Note: This recipe appears in the WW Ultimate Chicken Cookbook. Hunter-Style refers to a dish that is cooked with onions, garlic, bell peppers, mushrooms and tomatoes. Hunter-style chicken is known as Cacciatore in Italian restaurants. Chicken cacciatore is a company favorite. You can even cook this dish with pork, turkey or veal and it will be delicious. If you're going to serve this dish to company, I highly  recommend serving this dish over 1 cup of cooked whole wheat pasta for filling and presentation. 

Grilled Pork Chops with Orange-Tamarind Glaze

Ingredients:

• 2/3 cup chicken broth
• 1/4 cup orange juice
• 4 tsp. tamarind paste
• 1 tsp. honey
• 1/2 tsp. ginger, grated & freshly peeled
• 1 tsp. unsalted butter
• 1 tsp. curry powder
• 1/2 tsp. kosher salt
• 1/4 tsp. freshly ground black pepper
• 4 (5 oz.) lean thin-sliced bone-in center-cut pork loin chops, trimmed

Makes 4 Servings (1 pork chop + 2 teaspoons glaze per serving)

1. To make the glaze, stir together broth, orange juice, tamarind paste, honey, and ginger in a medium skillet until combined well; bring to boil over medium-high heat. Reduce heat and cook, stirring occasionally, until mixture is slightly thickened, about 8 minutes (you should have 1/4 cup). Remove skillet from heat; swirl in butter until melted. Transfer 1 tablespoon glaze to cup for basting. Set aside remaining 3 tablespoons glaze.
2. Meanwhile, to make rub, stir together curry powder, salt, and pepper in another cup. Rub spice mixture on both sides of pork; lightly spray with olive oil nonstick spray.
3. Heat grill pan over medium-high heat until hot. Add pork to pan and grill 3 minutes per side. Brush pork with 1/2 tablespoon of glaze reserved for basting; turn pork over and grill 1 minute. Brush pork with remaining 1/2 tablespoon glaze; turn pork and grill until cooked through, about 1 minute longer. Serve pork  drizzled with reserved 3 tablespoons glaze.

WW POINTS VALUE: 7 pts.

 

Note: This recipe appears in the WW Family Meals Cookbook. Pork is the other juicy white meat. This pork dish is tasty, succulent and juicy. If you're an adventurous eater, this dish is for you. Don't be intimidated by the ingredients in this meal. The ingredients blend well together for a spicy and succulent dish. This glaze also goes well with chicken or fish. You can also serve this glaze with grilled vegetables too.

Buffalo-Style Stuffed Celery

Ingredients:

• 1/2 cup light cream cheese, softened
• 2 tbsp. blue cheese crumbled
• 1 small garlic clove, minced
• 1/4 tsp. salt
• 5 celery stalks, cut into 4 pieces each
• 2 1/2 tsp. hot pepper sauce, or to taste
• 1 tbsp. chopped fresh chives

Makes 10 Servings (2 pieces stuffed celery per serving)

1. Stir together cream cheese, blue cheese, garlic, and salt in a small bowl until smooth. Spoon or pipe out about 1/2 tablespoon cheese mixture into each piece of celery.
2. Arrange stuffed celery on serving plate; drizzle each with about 1/4 teaspoon hot sauce and sprinkle with chives.

WW POINTS VALUE: 2 pts.

 

Note: This recipe appears in the WW Family Meals Cookbook. These treats make a lively appetizer at a gathering or a delicious snack during the day. You can also serve the cream cheese filling with sliced carrots alongside the celery. Heck, you can even serve the cream cheese as a dip with other vegetables such as broccoli, tomatoes, cauliflower, baked pita chips or even alongside chicken bites.

Drumsticks Roasted with Garlic

Ingredients:

• 4 celery sticks, cut into 1/2-inch pieces
• 1 large onion, chopped
• 1 large Golden delicious apple, cored & chopped
• 2 tsp. finely chopped fish tarragon
• 1 tsp. finely chopped fresh thyme
• 2 bay leaves
• 1/2 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 8 (5 oz.) chicken drumsticks, skinned
• 1 large head garlic, broken into cloves and peeled

Makes 4 Servings (2 drumsticks with 1 cup vegetables and sauce per serving)

1. Preheat the oven to 350 F. Spray a  9 x 13-inch baking pan with nonstick spray.
2. Combine the onion, celery, apple, tarragon, and thyme in a large bowl; turn into the baking pan and spread out, making a bed for the drumsticks. Tuck the bay leaves into the vegetables, then sprinkle the salt and pepper over the mixture. Lay the drumsticks on top, then tuck in the garlic cloves, pushing them down among the vegetables.
3. Cover the baking pan and bake until the vegetables are soft and an instant-read thermometer inserted in a drumstick registers 165 F, about 1 hour and 15 minutes.
4. Discard the bay leaves. Place 2 drumsticks in each of 4 bowls, then spoon the vegetables and roasted garlic around them, like a stew.

WW POINTS VALUE: 5 pts.

 

Note: This recipe appears in the WW Ultimate Chicken Cookbook. Here is another take on comfort food. It's basically chicken and vegetables with roasted garlic. It's different but it has a nice aftertaste to it. Baking the garlic cloves with the chicken and vegetables mellows the garlic's flavor. When the cooking is done, squeeze out the pulp and eat it with the chicken or spread it on toasted slices of French bread for an additional 2 points.

Slow-Cooker Pulled Beef

Ingredients:

• 1 (14.5 oz.) can no-salt-added diced tomatoes, drained, juices reserved
• 3/4 cup red wine
• 1 large red onion
• 1 medium red bell pepper, sliced
• 1 apple, peeled and cut into chunks
• 3 garlic cloves, minced
• 3/4 tsp. coarse kosher salt
• 1/4 tsp. freshly  ground black pepper
• 1 bottom round rump roast (3 1/2 lbs.)
• 1 tbsp. + 1 tsp. extra-virgin olive oil
• 1 tsp. chipotle chile powder

Makes 12 Servings (3/4 cup per serving)

1. In a 6-quart slow cooker, combine the diced tomatoes (without the juice), wine, onion, bell pepper, apple, garlic, 1/2 teaspoon of the salt, and the black pepper. Set to high and cook while you brown the meat.
2. Pat the meat dry. Untie the meat if it was tied as a roast and cut off any external fat. In a large skillet, heat the oil over medium-high heat until it shimmers. Sprinkle the remaining 1/4 teaspoon salt over bottom of the pan. Add the meat and lightly brown on all sides, including the ends, 5-7 minutes total.
3. Nestle the meat into the tomato mixture in the slow cooker. Add the reserved juice from the tomatoes to the skillet and stir to get up any browned bits. Pour the liquid over the meat. Sprinkle the meat with chipotle powder. Turn the heat to low and cook for 4 hours. Turn the roast over and cook on low until the beef is tender and you can pull it apart with a fork, 3-4 hours longer (check at 3 hours and if it needs more time, turn the roast over again and cook for another hour).
4. Remove the beef from the cooker and put onto a cutting board. When cool enough to handle, use two forks to pull the beef into shreds.
5. With an immersion blender, puree the sauce in the slow cooker (taste and add more chipotle powder, if desired), then return the beef to the sauce. Serve on its own or spoon over 1/2 cup cooked quinoa, if you like.

WW POINTS VALUE: 5 pts. without quinoa, 8 pts. with quinoa

 

Note: This recipe appears in the South Beach Diet Gluten Solution Cookbook. If you love beef stew, this dish is for you. Beef stew is a wonderful comfort food to enjoy when it's done right. The people at South Beach have done it again with beef and comfort food. You can use any color bell pepper in this dish and it will taste just as good. If you don't want to add an apple in this stew, add diced carrots or parsnips and it will still hearty and delicious. This stew also makes nice leftovers too.  

Orange-Maple Pork Tenderloin

Ingredients:

• 1 navel orange
• 2 garlic cloves, minced
• 2 tbsp. maple-flavored agave nectar
• 2 tbsp. gluten-free reduced-sodium tamari soy sauce
• 1 1/2 lbs. pork tenderloin
• olive oil cooking spray

Makes 4 Servings

1. Using a vegetable peeler, peel three long strips of orange zest from the orange. Squeeze the juice from the orange.
2. In a small saucepan, combine the juice, zest strips, and garlic. Simmer for 5 minutes to mellow the garlic, infuse the orange juice with flavor, and reduce the liquid a bit.
3. Meanwhile in a small bowl, stir together the agave nectar and tamari.
4. Strain the orange juice mixture into the tamari mixture, pressing on the solids to extract flavors. Let cool slightly, then transfer to a sturdy resealable plastic big bag enough to hold the pork. Add the pork, making sure that it is completely covered by the marinade. Force out the air, seal, and marinate in the refrigerator for at least 30 minutes or preferably for 2 hours (you could also leave it in overnight).
5. Preheat the oven to 375 F. Line a rimmed baking sheet with foil (for easier cleanup).
6. Reserving the marinade, place the pork (straight from the refrigerator) on the baking sheet and spray very lightly with olive oil. Roast for 20 minutes.
7. Brush the pork with the reserved marinade (and then discard any unused marinade) and roast until an instant-read thermometer inserted in the thickest part of the pork registers 145 F (the meat will be very slightly pink and still juicy), about 10 minutes. Thinly slice across the grain, divide among 4 plates, and serve.

WW POINTS VALUE: 4 pts.

Note: This recipe appears in the South Beach Diet Gluten Solutions Cookbook.  This is what I call a new, elegant take on pork. This pork is better than barbeque or anything you would order at a Chinese or ethnic restaurant. The combination of orange and maple is heavenly tasty. The maple and orange mixed in with the garlic and tamari soy sauce makes the pork so succulently juicy. You can also grill the pork tenderloin or pork chops with the marinade and they will still be delicious.

Ultimate Onion Rings

Ingredients:

• 1/3 cup whole wheat flour
• 1 cup low-fat buttermilk
• 1/2 tsp. salt
• 1/2 tsp. freshly ground black pepper
• 1/2 cup plain dried bread crumbs
• 1/2 tsp. Old Bay Seasoning
• 1 large Sweet Onions, cut into 1/2-inch rounds and separated into 32 rings

Makes 4 Servings (8 onion rings per serving)

1. Preheat oven to 450 F. Spray two large baking sheets with nonstick spray.
2. Put flour in large zip-close plastic bag. Whisk together buttermilk, salt, and pepper in shallow bowl. Combine bread crumbs and Old Bay Seasoning in large shallow bowl.
3. Add onion rings, a few at a time, to flour; shake until coated. Dip rings, one at  time, into buttermilk mixture, then lightly coat with bread crumbs, transferring rings as they are coated to prepared baking sheets. Spray onion rings with nonstick spray. Bake, turning once, until golden and crispy, about 20 minutes.

WW POINTS VALUE: 4 pts.

 

Note: This recipe appears in the WW Family Meals Cookbook. When you think of onion rings, you think of greasy guilty pleasures that are crunchy. These onion rings are just as delicious as fried onion rings and I think they taste better than fried. These onion rings go great with any protein, especially grilled steak. I do highly recommend putting the bread crumbs and seasoning in a brown paper bag because it will be easier to coat the onion rings when your shake them all around. If you don't have Old Bay seasoning in your pantry, paprika will work just as well. You will need a knife and a fork to enjoy these onion rings they are that tasty.

Grilled Chicken Salad with Green Goddess Dressing

Ingredients:

• 1/2 cup fat-free sour cream
• 1/4 cup fat -free mayonnaise
• 1 bunch fresh chives, chopped
• 2 tbsp. coarsely  chopped fresh tarragon
• 1 tbsp. tarragon vinegar
• 1 tsp. Worcestershire sauce
• 4 (1/4 lb.) boneless, skinless chicken breast halves
• 1/2 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 1 (16 oz.) bag ice berg salad mix

Makes 4 Servings (1 chicken breast half with 1/2 tablespoon dressing & about 1 3/4 cups salad per serving)

1. Puree the sour cream, mayonnaise, chives, tarragon, vinegar, and Worcestershire sauce in a blender.
2. Spray a grill rack with extra-virgin olive oil nonstick spray; prepare the grill for a medium-hit fire. Lightly spray the chicken with nonstick spray; sprinkle with salt and pepper.
3. Place the chicken on the grill until cooked through, about 6 minutes on each side. Transfer to a cutting board.
4. Transfer 2 tablespoons of the dressing to a small bowl; set aside. Combine the salad mix and the remaining dressing in a large bowl; mix well. Divide the salad among 4 plates. Cut each chicken breast on the diagonal into 1/4-inch -thick slices; arrange 1 breast half on top of each salad. Drizzle the chicken evenly with the reserved 2 tablespoons dressing.

WW POINTS VALUE: 4 pts.

 

Note: This recipe appears in the WW Ultimate Chicken Cookbook. This is a great salad to enjoy any day of the week. This salad is very filling and satisfying. I highly recommend adding sliced cucumber, carrot, cherry tomatoes or grapes for a more filling salad. The chicken is nicely seasoned and goes very well with the dressing.



Roasted Eggplant Stuffed with Beef

Ingredients:

• 2 eggplants (16 oz. each)
• 2 tbsp. extra-virgin olive oil
• 1/2 large onion, chopped
• 1 green bell pepper, chopped
• 2 garlic cloves, minced
• 1 lb. extra-lean ground beef
• 1 1 /2 tsp. dried oregano
• 1/2 cup tomato sauce
• 1/2 cup grated Parmesan cheese
• 1/4 tsp. salt
• 1/4 tsp. freshly ground black pepper

Makes 4 Servings

1.  Preheat the oven to 400 F.
2. Pierce the eggplant in 2 or 3 places and place on a baking sheet. Roast, turning once or twice, for 20 minutes, or just until tender. When cool enough to handle, lengthwise and scoop out the pulp, leaving a 1/2" to 3/4" shell. Set the shells aside. Chop the pulp and let drain in a colander in the sink.
3. Heat 1 tablespoon of the oil in a large skillet over medium heat. Add the onion and bell pepper and cook, stirring occasionally, for 8 minutes, or until tender. Add the garlic and beef and cook, stirring to crumble the beef, for 5 minutes, or until no longer pink. Stir in the eggplant pulp, oregano, and tomato sauce. Reduce the heat to low and cook, stirring occasionally, for 15 minutes, or until thick. Stir in 1/4 cup of the cheese, salt, and black pepper.
4. Place the eggplant shells on a baking sheet and evenly divide the beef mixture among them. Sprinkle with the remaining 1/4 cup cheese and drizzle with the remaining 1 tablespoon oil. Roast for 15 minutes, or until lightly browned on top.

WW POINTS VALUE: 9 pts.

Note: This recipe appears in the South Beach Diet Cookbook. The folks at South Beach have done it again with some great Italian comfort food. You can have your Italian comfort food and eat it too when you're kick starting your healthy lifestyle. Don't be intimidated by this dish; it actually tastes delicious. The eggplant mixed in with the beef, tomato sauce and vegetables is savory and filling. I highly recommend making this dish on a Sunday because Italian comfort food is best enjoyed when you have a relaxing afternoon to prepare and enjoy your meal.

Strawberry Meringue Mousse

Ingredients:

• 1 (1 lb.) container fresh strawberries, hulled and sliced
• 2/3 cup light sour cream
• 1 (12 oz.) container thawed frozen whipped topping
• 8 (2-inch) vanilla meringue cookies, coarsely crushed (generous 2 cups)

Makes 12 Servings (1 cup per serving)

1. Stir together strawberries and sour cream in a large bowl; gently fold in whipped topping just until blended.
2. Spoon 1/2 cup of strawberry mixture into each of 12 wine glasses or dessert dishes. Top each with 2 tablespoons mixture and sprinkle with remaining cookies.

WW POINTS VALUE: 5 pts.

 

Note: This recipe appears in the WW Family Meals Cookbook. This is what is called  a shortcut dish. It's a different take on mousse with a fruity flare to it. It's creamy, fruity and succulent at the same time. I highly recommend adding a teaspoon of vanilla extract when making the mousse for a more vanilla flavor. You can also use chocolate meringue cookies if you don't have access to vanilla meringue cookies for a more Neapolitan flavor.

Vietnamese Chicken Curry

Ingredients:

• 4 boneless, skinless chicken breasts
• 1 tbsp. curry powder
• 1 tbsp. canola oil
• 1 cup onion, finely chopped
• 1 tbsp. garlic, minced
• 1 tbsp. ginger, chopped
• 1 tbsp. lemon grass or lemon verbena leaves, chopped
• 1/4 tsp. chile flakes or sambal oelek chile paste
• 1 cup carrots, sliced
• 1 (16 oz.) can low-sodium chicken broth
• 1 cup broccoli florets, blanched
• 1 cup light coconut milk
• lime juice to taste
• 1 tbsp. cilantro, chopped
• 2 cups cooked brown rice
• salt
• freshly ground black pepper

Makes 4 Servings

1. Cut chicken into 2-inch pieces. Season with salt, pepper, and curry powder.
2. Heat a large Dutch oven or deep sauté pan over medium heat. Add oil and chicken. Cook until chicken is slightly browned on all sides but still raw. Remove chicken  from pan and reserve on a plate.
3. Add onion to the sauté pan and cook until just soft (deglaze with water if necessary). Add garlic, ginger, lemon grass, and chile flakes; cook until aromatic.
4. Add carrots and chicken broth. Bring to a simmer and cook for 5 minutes until the chicken is cooked through. Season with lime juice; stir in cilantro.
5. Serve with brown rice.

WW POINTS VALUE: 11 pts.

 

Note: This recipe appears in the New Sonoma Cookbook. I have come to really enjoy South East Asian cuisine. My dining companion does not like Asian cuisine but I do. I have never been to Vietnam or know much about Vietnamese cuisine but from what I have tried and cooked, it is delicious. Curry dishes are popular in Vietnamese cuisine. This dish is another ethnic comfort food to try and I think you will enjoy it. It's got protein and vegetables and the coconut milk makes this dish thick and enhances the flavor.  

Roasted Tri-Color Peppers & Red Onion

Ingredients:

• 1 red bell pepper, cut into 1 1/2-inch pieces
• 1 yellow bell pepper, cut into 1 1/2-inch pieces
• 1 orange bell pepper, cut into 1 1 /2-inch pieces
• 1 large red onion, cut into 1/2-inch wedges
• 1 tbsp. extra-virgin olive oil
• 2 tsp. chopped fresh rosemary or thyme
• 1/2 tsp. salt
• 1/4 tsp. freshly ground black pepper

Makes 4 Servings (3/4 cup per serving)

1. Preheat oven to 425 F. Spray large baking sheet with  nonstick spray.
2. Combine bell peppers and red onion in a large bowl; spray with nonstick spray and toss until coated. Add oil, rosemary or thyme, salt, and black pepper; toss until coated evenly.
3. Spoon vegetable mixture onto prepared baking sheet and spread to form single layer. Roast 10 minutes; turn vegetables. Roast until browned in spots and tender, 10-15 minutes longer.

WW POINTS VALUE: 1 pt.

 

Note: This recipe appears in the WW Family Meals Cookbook. This colorful side dish can be enjoyed any night of the week for dinner. It goes great with any protein and it's very filling. This vegetarian side dish is gluten free and can be made ahead. Just prepare this dish as directed, transfer to an airtight container and let cool. Cover and refrigerate up to three days.

Glazed Bananas with Lime Cream

Ingredients:

• 2 tsp. grated lime zest
• 1/4 cup lime juice
• 3 tbsp. + 2 tsp. granular sugar substitute
• 1 tbsp. trans-fat-free margarine
• 2 medium bananas, peeled and sliced 1/2 inch thick
• 6 oz. nonfat plain Greek yogurt
• lime twists, for garnish, (optional)

Makes 4 Servings

1. In a large skillet, combine 1 1 /2 teaspoons of the lime zest, the lime juice, 3 tablespoons of the granular sugar substitute, and the margarine. Cook over low heat until the margarine melts. Add the bananas and cook, turning occasionally, until tender, about 4 minutes.
2. Meanwhile, in a medium bowl, stir together the remaining 1/2 teaspoon lime zest and remaining 2 teaspoons sugar substitute. Add the yogurt and stir to blend.
3. Divide the warm bananas and pan juices evenly among 4 dessert bowls. Spoon the yogurt alongside each serving and garnish with lime twists, if you like.

WW POINTS VALUE: 3 pts.

 

Note: This recipe appears in the South Beach Diet Super Quick Cookbook. This is what I call a sweet ending or a sweet treat. If you love banana cream pie and/or key lime pie, this treat is for you. This sweet treat is like eating key lime/banana cream pie without the fattening crust. The Greek yogurt adds creaminess to the dish and the lime juice and zest add zing. You can enjoy this quicka nd easy dish any day of the week.

Dijon Salmon Burgers

Ingredients:

• 3 pouches (6 oz.) boneless, skinless pink salmon
• 3 scallions, chopped
• 2 tbsp. chopped fresh dill or tarragon
• 1 tbsp. capers, drained and rinsed (optional)
• 1 tbsp. fresh lemon juice
• 1 tsp. Dijon mustard
• 1/4 tsp. salt
• 1/2 tsp. freshly ground black pepper
• 1/4 cup reduced-fat mayonnaise
• 1 large egg
• 4 tsp. extra-virgin olive oil
• lettuce leaves, for serving
• sliced tomato, red onion, and cucumber, for toppings

Makes 4 Servings

1. In a medium bowl, combine the salmon, scallions, dill, capers (if using), lemon juice, mustard, salt, and pepper. Fold in the mayonnaise and egg. Cover and refrigerate for at least 30 minutes.
2. When ready to cook, form the salmon mixture into 4 (1-inch-thick) patties, pressing the mixture together so the patties are firm.
3. In a large, heavy skillet, heat the oil over medium-high heat. Add the patties and cook until well browned on both sides and just firm to the touch, about 6 minutes per side.
4. Serve each burger on a bed of lettuce with tomato, red onion, and cucumber for toppings, if desired.

WW POINTS VALUE: 7 pts. without bun, 10 pts. with bun.

 

Note: This recipe appears in the South Beach Diet Super Quick Cookbook. If you are craving a burger when you're trying to lose weight or are in the early stages of your healthy lifestyle, these burgers are for you. You don't have to have a greasy burger and be happy when you're on a diet. Fish burgers are actually delicious. These salmon burgers are very nice and filling. You can enjoy these burgers without the bun. The raw vegetables add flavor and texture to these fish burgers and will quickly fill you up. These burgers are great for lunch or dinner. Don't forget to add a touch of minced garlic to these burgers because garlic always makes food taste better.



Cajun Chicken Salad

Ingredients:

• 1 small red onion
• 1/2 cup plain fat-free yogurt
• 1/2 tsp. sugar-free Cajun seasoning
• 1 (1 lb.) head romaine lettuce, cut into 1-inch slices (8 cups)
• 1 medium cucumber, peeled, seeded, and thinly sliced
• 4 (6 oz.) boneless, skinless, chicken breasts, cooked and thinly  sliced
• salt
• freshly ground black pepper

Makes 4 (3 cup) Servings

 

Mince enough onion to equal 1 tablespoon and thinly slice the rest into rings. Whisk together yogurt, Cajun seasoning, and minced onion in a large mixing bowl. Add lettuce, cucumber, and onion slices, and toss to combine; season to taste with salt and pepper. Arrange salad on plates and top with sliced chicken.

 

WW POINTS VALLUE: 5 pts.

 

Note: This recipe appears in the South Beach Diet Quick & Easy Cookbook. Here's another salad to help kick-start your healthy lifestyle. This salad is quick, easy and delicious. This salad uses homemade dressing that is tangy and delicious. The Cajun seasoning adds spice to the salad and the combination of cucumber, red, onion and romaine lettuce give the salad a nice crunchy texture. Plus, the vegetables quickly fill you up. Don't forget to season the chicken with salt, freshly ground black pepper and garlic for flavor when you cook the chicken.