Chicken Capri

Ingredients:

• 1 cup fat-free ricotta cheese
• 1/2 tsp. dried oregano
• 1/4 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 4 boneless, skinless chicken breast halves
• 2 garlic cloves, minced
• 2 tbsp. extra-virgin olive oil
• 1 cup crushed tomatoes
• 4 sliced reduced-fat mozzarella cheese

Makes 4 Servings

1. In a blender or food processor, combine the ricotta with the oregano, salt, and pepper. Process to blend.
2. Rub the chicken with minced garlic. Heat the oil in a large skillet over medium-high heat. Add the chicken and cook for 12 minutes per side. Place the chicken breasts, side by side, in a large baking dish and allow to cool.
3. Preheat the oven to 350 F. Spoon 1/4 cup of the cheese mixture and 1/4 cup tomatoes onto each chicken breast. Top each chicken breast with 1 slice mozzarella. Bake for 20 minutes, or until a thermometer inserted in the thickest portion of a breast registers 170 F and the juices run clear.

WW POINTS VALUE: 8 pts.

 

Note: This recipe appears in the South Beach Diet Cookbook. Italian cuisine is great comfort food. This Italian chicken dish is a great way to kick start your healthy lifestyle because it's so simple yet so flavorful. I highly recommend using Roma tomatoes in this recipe for an authentic Italian flare. You can also use turkey in place of the chicken for leaner poultry.

Roasted Eggplant with Lemon & Olive Oil

Ingredients:

• 1 large eggplant
• 2 1/2 tbsp. extra-virgin olive oil plus extra for the pan
• 1 tbsp. fresh lemon juice
• salt
• freshly ground black pepper

Makes 4 Servings

1. Heat oven to 400 F.
2. Trim eggplant and cut in half lengthwise; cut each half into 4 long wedges. Cut each wedge in half widthwise. Brush a heavy-bottomed baking sheet with oil or line with parchment paper.
3. Place eggplant pieces, skin side down, on baking sheet. Brush each with oil and sprinkle with salt and pepper. Roast until softened and golden brown, 25-30 minutes. Drizzle with lemon juice, season with extra salt and pepper if needed, and serve hot.

WW POINTS VALUE: 3 pts.

 

Note: This recipe appears in the South Beach Diet Quick & Easy Cookbook. Eggplant is a favorite in Italian cuisine. You can enjoy it grilled, sautéed, baked, or roasted. This vegetarian side dish is quick, simple and delicious it can go with other vegetarian main dishes or with chicken, turkey, pork and even fish. This side dish also has a nice smoky flavor to it. If you have any leftover eggplant, use it as an omelet filling the next day.

Blueberry Sauce

Ingredients

• 2 cups frozen or fresh blueberries
• 1/2 cup confectioners' sugar
• 2 tbsp. water
• 1 tsp. vanilla extract
• pinch ground cinnamon
• 2 tsp. fresh lemon juice

Makes 1 1/2 cups (1/4 cup per serving)

 

Combine the blueberries, confectioners' sugar, water, vanilla and cinnamon in a large saucepan and set over medium heat. Cook, stirring occasionally, until the berries soften and the mixture forms a sauce, 5-7 minutes. Stir in the lemon juice. Serve at once, or let cool to room temperature. Refrigerate in a covered container up to 1 week. Just before using, shake the sauce well and serve chilled or gently reheat.

 

WW POINTS VALUE: 1 pt.

 

Note: This recipe appears in the WW Best-Ever Desserts Cookbook. Forget buying the fruit sauce or syrup at the grocery store. Make this at home and it will taste just as good. This homemade sauce is tart and flavorful and it goes great on ice cream, yogurt, pancakes, waffles, and even panna cotta. If you add a touch of rhubarb alongside the blueberries and cook the rhubarb, the sauce will be just as flavorful, thick and tart. I highly recommend adding vanilla extract and nutmeg to the sauce to enhance the flavor.

Rasberry Ice Cream

Ingredients:

• 2 (6 oz.) containers raspberries
• 2/3 cup granulated sugar
• 2 tbsp. fresh lemon juice
• 1 1/2 cups fat-free half-and-half
• 1 1/2 cups fat-free sour cream
• 1 tsp. vanilla extract
• pinch salt (optional)

Makes 8 Servings (1/2 cup per serving)

1. Combine the raspberries, sugar and lemon juice in a food processor; pulse just until the berries are broken up. Pour the berry mixture through a sieve set over a large bowl, pressing hard on the solids to extract as much liquid as possible; discard the solids. Whisk in the half-and-half, sour cream, vanilla and (if using) salt. Cover and refrigerate until thoroughly chilled, about  2 hours.
2. Pour the raspberry mixture into an ice-cream maker and freeze according out the manufacturer's instructions. Transfer the ice cream to a freezer container; freeze until firm, at least 2 hours or up to 6 hours. This ice cream is best served the say it's made.

WW POINTS VALUE: 3 pts.

 

Note: This recipe appears in the WW Best-Ever Desserts Cookbook. This is a different but flavorful take on ice cream. You can taste the tartness of the raspberries in this ice cream. The original recipe called for rosewater but I used vanilla extract as a substitute and the ice cream was still delicious. You can use any kind of berry in this recipe and the ice cream will still be flavorful and tart.

Chocolate Truffles

Ingredients:

• 8 oz. bittersweet or semisweet chocolate, chopped
• 3 tbsp. unsalted butter
• 1/3 cup fat-free half-and-half
• 3 tbsp. finely chopped toasted hazelnuts
• 3 tbsp. unsweetened cocoa powder

Makes 32 Servings (1 truffle per serving)

1. Line a 5 x 9-inch loaf pan with plastic wrap; spray with nonstick spray.
2. Combine the chocolate and butter in a medium saucepan and set over low heat. Cook, stirring often, until melted and smooth. Remove the saucepan from the heat and stir in the half-and-half until well blended.
3. Scrape the chocolate mixture into the loaf pan and spread evenly. Cover tightly with plastic wrap and refrigerate until firm, at least 3 hours or up to 2 days.
4. Put the hazelnuts and cocoa powder on 2 separate plates. Inver the loaf pan onto a cutting board; remove the plastic wrap. With a sharp knife, cut the chocolate mixture into 32 equal squares. Lightly coat half of the squares in the hazelnuts and half in the cocoa powder. Place the truffles in a covered container, separating the layers with sheets of wax paper. Refrigerate up to 1 week.

WW POINTS VALUE: 1 pt.

 

Note: This recipe appears in the WW Best-Ever Desserts Cookbook. How can you not love chocolate truffles? Chocolate truffles are delicious when they are done right. You can have your truffles and eat them too. There is no sugar in these truffles and they are absolutely delicious. I highly recommend mixing the nuts and cocoa powder together to make the truffles more flavorful with a crunch. You can use almonds, walnuts or any kind of nut in this recipe and they will still be good. I also highly recommend adding a touch of vanilla extract when combining the chocolate and butter for more flavor.

Blue Cheese Dressing

Ingredients:

• 1/2 cup low-fat buttermilk
• 2 tbsp. light mayonnaise
• 2 tbsp. crumbled blue cheese
• 1/4 tsp. minced garlic
• pinch cayenne pepper
• 2 tsp. minced fresh chives

Makes 6 Servings (2 tablespoons per serving)

 

In a blender or food processor, combine the buttermilk, mayonnaise, cheese, garlic and cayenne; pulse until nearly smooth. Sprinkle in the chives. Cover and refrigerate at least 1/2 an hour (or up to 2 days) to allow the flavors to blend.

 

WW POINTS VALUE: 1 pt.

 

Note: This recipe appears in the WW New Complete Cookbook. Forget buying salad dressing at the grocery store; make this at home instead. This blue cheese dressing is quick, easy and delicious. This dressing is also creamy and flavorful. It goes great on beef, salad and makes a great dip for raw vegetables.

Grilled Chicken with Summer Corn-Tomato Salad

Ingredients:

• 1 1/2 cups corn kernels
• 1 large tomato, diced
• 4 scallions, sliced
• 1/4 cup chopped fresh cilantro
• 4 tbsp. fresh lime juice
• 2 tsp. extra-virgin olive oil
• 1 tsp. ground cumin
• 1 tsp. salt
• 3/4 tsp. smoked paprika
• 4 (5 oz.) boneless, skinless chicken breasts

Makes 4 Servings ( 1 chicken breast & 2/3 cup salad per serving)

1. Bring 1 inch of water to boil in medium saucepan. Put corn in steamer basket and lower into saucepan. Cook, covered, until corn is tender, about 4 minutes. Lift steamer basket out of pan and let corn cool.
2. Spray a grill rack with nonstick spray. Preheat grill to medium-high or prepare medium-high fire.
3. Meanwhile, mix together corn, tomato, scallions, cilantro, 2 tablespoons of lime juice, the oil, 1/4 teaspoon of the cumin, 1/4 teaspoon of the salt, and 1/4 teaspoon of the paprika in a medium bowl; set aside to allow flavors to blend.
4. Combine remaining 2 tablespoons lime juice, 3/4 teaspoon cumin, 3/4 teaspoon salt, and 1/2 teaspoon paprika in cup; rub all over chicken. Spray chicken with nonstick spray. Place chicken on grill rack and grill until cooked through, about 5 minute per side. Place chicken on 4 plates. Spoon corn salad on top or alongside.

WW POINTS VALUE: 5 pts.

Note: This recipe appears in the WW Family Meals Cookbook. This is how you light up the grill in the summer with fresh vegetables and grilled protein. This grilled chicken is succulent, juicy and flavorful and the corn-tomato salad will awaken your taste buds. I highly recommend adding freshly ground black pepper and minced garlic to the chicken to make it more flavorful.

Strawberry-Blackberry Crush

Ingredients:

• 1 (6 oz.)  container blackberries
• 1 tbsp. pure maple syrup
• 1 (16 oz.) package frozen whole strawberries, thawed slightly
• 1 cup coarsely crushed ice cubes
• 3 tbsp. granulated sugar
• 1/4 cup + 1 tbsp. sliced blanched almonds
• 1 tsp. fresh lemon juice
• 1 tsp. vanilla extract
• 1 tsp. almond extract

Makes 4 Servings (3/4 cup crush, 1/4 cup blackberries & 1/4 tsp. almonds  per serving)

1. Toss together blackberries and maple syrup in a small bowl; set aside.
2. Put the strawberries, ice, sugar, 1/4 cup of the almonds, lemon juice, vanilla and almond extracts in a food processor and puree. Immediately divide the mixture evenly among 4 wineglasses. Top evenly with the blackberry mixture and sprinkle with the remaining 1 tablespoon of almonds. Serve at once.

WW POINTS VALUE: 3 pts.

 

Note: This recipe appears in the WW Best-Ever Desserts Cookbook. This is what I call a cool and refreshing sweet ending. This dessert literally takes 10 minutes to make and the end result is delicious. It's flavorful and gives you a nice feeling after having a delicious dinner. You can use blueberries or raspberries in place of the blackberries and the dessert will still be good. The ordinal recipe calls for 6 tablespoons of granulated sugar but I reduced it to 3 tablespoons and added 1 teaspoon of vanilla extract for more flavor and the end result is delicious. 

Cherry-Pistachio Cannoli Cream

Ingredients:

• 1 cup part-skim ricotta cheese
• 2 tbsp. packed light brown sugar
• pinch salt
• 1/4 cup mini dark chocolate chips
• 1/4 tsp. grated orange zest
• 1/4 tsp. vanilla extract
• 2 cups sweet cherries, pitted, plus 4 cherries on the stem
• 2 tbsp. chopped pistachios

Makes 4 Servings (1/2 cup per serving)

1. Combine the ricotta, brown sugar, and salt in a food processor; process until perfectly smooth, 1-2 minutes
2. Scrape the cheese mixture into a medium bowl; stir in the chocolate chips, orange zest, and vanilla. Refrigerate until thoroughly chilled, at least 1 hour or up to 3 hours.
3. Stir the pitted cherries into the cheese mixture. Divide the cannoli cream evenly among 4 dessert bowls. Sprinkle with the pistachios and top each with a cherry in the stem. Serve at once.

WW POINTS VALUE: 3 pts.

 

Note: This recipe appears in the WW Best-Ever Desserts Cookbook. If you love Italian food or dessert, this treat is for you. A cannoli is a Sicilian dessert that is consisted of a pastry shell filled with ricotta cheese topped with nuts and/or chocolate chips. This spin on cannoli is both flavorful and filling. The combination of dark chocolate chips, chopped nuts, orange, vanilla and cherries is absolutely delicious. If you don't want to eat this as a pudding, I highly recommend using this cannoli cream as a filling for cannolis. The cannolis will be deliciously filling. The points value will go up but they are worth it.

Cherry Strudel

Ingredients:

• 3 cups pitted fresh tart cherries
• 1/2 cup granulated sugar
• 3 tbsp. cornstarch
• 1 tbsp. fresh lemon juice
• 1/2 tsp. ground cinnamon
• 1/4 tsp. ground nutmeg
• 1/2 cup sliced or slivered almonds, finely ground
• 12 (12 x 17-inch) sheets frozen phyllo dough, thawed
• 1 tbsp. confectioners' sugar

Makes 10 Servings (1/10 of strudel per serving)

1. To make the filling, combine the cherries, 1/4 cup of the sugar, cornstarch, lemon juice, cinnamon and nutmeg in a medium saucepan and set over medium-high heat; bring to a boil. Reduce the heat to medium. Cook, stirring constantly until thickened and bubbly, about 2 minutes. Remove the saucepan from the heat; set aside to cool, about 30 minutes.
2. Preheat the oven to 400 F.
3. Combine the almonds, and the remaining 1/4 cup of sugar in a small bowl. Lay 1 phyllo sheet on a work surface with a long side facing you. Keep the remaining phyllo covered with a damp towel and plastic wrap to prevent it from drying out. Lightly spray the phyllo with nonstick spray; sprinkle with about 1 tablespoon of the crumb mixture. Continue layering with the remaining phyllo and crumb mixture, lightly spraying each sheet of phyllo with nonstick spray to make 12 layers in all.
4. Spoon the cherry filling over the phyllo, leaving a 2-inch border. Fold the short side over the filling, then roll up jelly-roll style. Do not roll to tightly or the phyllo might tear.
5. Place the strudel on a diagonal, seam side down, on a large baking sheet. Lightly ray the strudel with nonstick spray. Cut four (1-inch) slits in the top of the strudel to allow the steam to escape. Bake until the filling is hot and the phyllo is golden brown, about 20 minutes. Let cool completely  on the baking sheet on a rack at least 45 minutes. Just before serving, dust with confectioners' sugar.

WW POINTS VALUE: 4 pts.

Note: This recipe appears in the WW Best-Ever Desserts Cookbook. This is what I call elegant comfort food. Strudel is a nice comfort food when it's done right. Baked cherries are absolutely delicious. The original recipe called for 1 cup of granulated sugar and 1/4 cup of dried bread crumbs. I cut the granulated sugar in half, cut out the bread crumbs but increased the slivered almonds and added the cinnamon and nutmeg for a healthier and more flavorful dessert. The end result was delicious. You can use any kind of berries or stone fruit in this recipe and the dessert will still be delicious.

Vegetarian Chili with Avocado Salsa

Ingredients:
Avocado Salsa:

• 1 medium avocado, peeled, pitted and finely chopped
• 1 small tomato, finely chopped
• 1/4 red onion, finely chopped
• 1 garlic clove, minced
• 1 tbsp. chopped fresh cilantro
• juice of 1 large lime
• 1/4 tsp. ground cumin
• 1/4 tsp. freshly ground black pepper

Vegetarian Chili:

• 2 tsp. extra-virgin olive oil
• 1 onion, chopped
• 1 red bell pepper, chopped
• 3/4 can (14-19 oz.) black beans, rinsed and drained
• 3/4 can (14 1/2 oz.) diced tomatoes
• 1 1/2 cups vegetable broth
• 1 (4 oz.) can green chili peppers, chopped
• 2 tsp. dark chili powder
• 2 garlic cloves, minced
• 1 tsp. ground cumin
• 1 tsp. dried oregano
• 1/4 cup fat-free sour cream
• 1 lime, quartered
• 2 tbsp. chopped fresh cilantro
• 12 whole wheat pita crisps (Phase  2 or 3)

Makes 6 Servings

1. To make the avocado salsa: In a large bowl, combine the avocado, tomato, onion, garlic, cilantro, lime juice, cumin, and pepper. Lightly toss. Let stand for 30 minutes.
2. To make the vegetarian chili: Meanwhile, heat the oil in a 6-quart Dutch oven over medium-high heat. Add the onion and bell pepper and cook, stirring frequently, for 3 minutes. Add the beans, tomatoes, broth, chili peppers, chili powder, garlic, cumin, and oregano and simmer for 20 minutes. Serve with the avocado salsa, sour cream and lime wedges. Sprinkle with the cilantro. Serve the pita crisps on the side, if using.

WW POINTS VALUE: 7 pts.

 

Note: This recipe appears in the South Beach Diet Cookbook. This chili is a wonderful dish that is flavorful and filling and a great way to kick-start your healthy lifestyle. If you love chili, you'll love this dish. You will not miss the meat in this chili. You will enjoy lots of flavor in this dish. You can also add a touch of shredded cheese on this chili for a little creamy goo and some sharp flavor too.

Grilled Fish Tacos with Spicy Melon Salsa

Ingredients:

• 3 tbsp. fresh lime juice
• 3 tsp. extra-virgin olive oil
• 1 lb. skinless sea bass fillets
• 1/4 tsp. salt
• freshly ground black pepper
• 2 cups finely chopped cantaloupe
• 1/4 cup chopped fresh cilantro
• 2 scallions, thinly sliced
• 1 jalapeno, seeded and minced
• 2 (10-inch) whole wheat tortillas
• 1 lime, cut into wedges

Makes 4 (2-piece) Servings

1. In a 9- by 13-inch baking dish, whisk together 1 tablespoon of the lime juice and 1 teaspoon of the oil. Add fish and turn to coat. Sprinkle with salt and season lightly with black pepper.
2. Lightly coat a grill or grill pan with cooking spray and heat to medium-high. Grill fish until opaque and tender, about 5 minutes per side. Transfer fish to a cutting board and cut into 1-inch chunks.
3. In a small bowl, combine cantaloupe, cilantro, scallions, jalapeno, remaining 2 tablespoons lime juice, and remaining 2 teaspoons oil.
4. Grill tortillas until warm, about 30 seconds per side. Cut each into 4 quarters. Divide fish among tortillas, top with melon salsa, and serve warm with lime wedges.

WW POINTS VALUE: 6 pts.

 

Note: This recipe appears in the South Beach Diet Taste of Summer Cookbook. Fish tacos are absolutely delicious when they are done right. These fish tacos will fill you up with the fish and salsa. Who would have thought a fruit salsa would taste so good on grilled fish? You can also use any kind of salsa on these fish tacos and they will be deliciously filling. You can use halibut, sea scallops, cod or even red snapper in this recipe and the fish tacos will be delicious. I highly recommend adding minced garlic in the lime juice and olive oil for a more aromatic flavor.

Grilled T-Bone with Barbecue Sauce

Ingredients:

• 2 tbsp. ketchup or chili sauce
• 1 tbsp. packed dark brown sugar
• 1 tbsp. Worcestershire sauce
•  1 garlic clove, minced
• 2 tsp. coarse-grained Dijon mustard
• 1 tsp. grated peeled fresh ginger
• 1 (1 lb.) lean T-bone steak, trimmed

Makes 4 Servings (3 oz. per serving)

1. Spray grill rack with nonstick spray. Preheat grill to high or prepare hot fire.
2. To make barbecue sauce, stir together chili sauce or ketchup, brown sugar, Worcestershire sauce, garlic, mustard, and ginger in a small bowl.
3. Brush some of the sauce on both sides of steak. Place steak on grill rack and grill, brushing with remaining sauce, until instant-read thermometer inserted into side of steak registers 145 F, about 6 minutes per side. Transfer steak to cutting board and let stand 10 minutes before slicing against grain.

WW POINTS VALUE: 9 pts.

 

Note: This  recipe appears in the WW Family Meals Cookbook. If you love BBQ, this dish is for you. The homemade barbecue sauce is absolutely delicious because it's full of spicy flavors. This barbecue sauce is also great on chicken, pork, vegetables and certain kinds of fish. Also, don't forget to season the steak with salt and freshly ground black pepper for extra flavor.





Lemon-Oregano Grilled Mahi Mahi & Sweet Onions

Ingredients:

• zest and juice of 1 lemon
• 1 tbsp. extra-virgin olive oil
• 2 tbsp. chopped fresh oregano or 2 tsp. dried
• 1 garlic clove, minced
• 3/4 tsp. salt
• 1/2 tsp. freshly ground black pepper
• 4 (6 oz.) mahi mahi filets
• 1 medium sweet onion, cut into 1/2-inch-thick slices
• 1 lemon, cut into wedges

Makes 4 Servings (1 mahi mahi filet, 1/3 cup grilled onions & 1 lemon wedge per serving)

1. Spray grill rack with nonstick spray. Preheat grill to medium-high or prepare medium-hot fire.
2. Combine lemon zest and juice, oil, oregano, garlic, 1/2 teaspoon of salt, and 1/4 teaspoon of pepper in a shallow bowl. Add mahi mahi and turn to coat. Let stand at room temperature 10 minutes.
3. Lightly spray onion slices with nonstick spray and sprinkle with remaining 1/4 teaspoon salt and remaining 1/4 teaspoon pepper. Place onions and mahi mahi on grill rack. Grill, turning once, until mahi mahi is just opaque in center and onions are tender, 8-10 minutes.
4. During the last 5 minutes of cooking, add lemon wedges to grill and cook until lightly charred, about 5 minutes. Divide fish, onions, and lemon wedges among 4 plates.

WW POINTS VALUE: 4 pts.

 

Note: This recipe appears in the WW Tastier than Takeout Cookbook. This is what I call a taste of the Mediterranean fresh off the grill. The combination of olive oil, garlic, lemon and herbs on fish is heavenly delicious. The fish is so succulent, opaque, and juicy it melts in your mouth. You can use any white fish in this recipe and the dish will still be delicious. Don't forget to serve a side of grilled vegetables alongside this fish for a filling meal.