Mustard-Crusted Rack of Lamb with Balsamic Fig Sauce

Ingredients:

• 2 lamb racks, frenched, fat removed
• 2 tbsp. Dijon mustard
• 2 tsp. thyme, chopped
• 2 tbsp. extra-virgin olive oil
• 1 cup whole wheat bread crumbs
• 12 Mission figs, cut in quarters
• 4 tbsp. balsamic vinegar
• 2 tsp. agave nectar
• 1 1 /2 cups low-sodium beef broth
• 2 tsp. cold unsalted butter
• 1 tsp. fresh lemon juice
• salt
• freshly ground black pepper

Makes 4 Servings (Half a rack per serving)

1. Season lamb well with salt and pepper. Let sit for 30 minutes, or preferably, overnight.
2. Preheat oven to 400 F. Combine mustard and thyme in a small bowl. Set aside.
3. Heat a heavy-bottomed saute pan over medium-high heat. Add 1 tablespoon of the olive oil; place lamb racks meat side down in the pan. Cook until well browned. Turn and brown on other side. The lamb will still be raw. Reserve the saute pan. 
4. Spread the mustard mixture on meat side of lamb rack. Combine bread crumbs and 2 teaspoons of the olive oil. Rub together until the bread is lightly coated. Place on a plate. 
5. Roll the meat side of the lamb into the bread crumbs to coat lightly. Place rack on a baking sheet, meat side up. Roast in a 400 F oven for 15 minutes or until bread has browned and the lamb is 125 F (medium rare). Remove to a warm spot. Let rest for 15 minutes.
6. While the lamb is roasting, place the saute pan back on the medium heat. Add the remaining 1 teaspoon olive oil and the figs, cut side down. Cook for 1-2 minutes to brown the figs, being careful not to burn the drippings in the pan. Once the figs are lightly browned, remove from the pan and reserve. Add the balsamic vinegar to the pan, reduce until almost dry. Add the agave syrup and beef stock and cook until reduced by half. Return figs to the sauce, adjust seasoning with salt and pepper, and gently stir in butter and lemon juice, stirring constantly to melt butter. 
7. Once the lamb has rested, cut each rack into double chops (4 per rack, 2 double chops per serving). Place chops on each dinner plate and serve with 2 tablespoons of sauce. 

WW POINTS VALUE: 10 pts. per serving

Note: This recipe appears in the New Sonoma Cookbook. Who does not enjoy lamb for dinner? The combination of Dijon mustard and lamb is heavenly delicious. The homemade sauce made from figs and balsamic vinegar makes a nice compliment to the lamb. Stirring the butter into a sauce is a classic French method called monte au beurre which means to finish with butter. A small amount of butter will go a long way adding a creamy, rich flavor and texture to the sauce. The butter also must be stirred when it's added into the sauce so it melts. If you don't have rack of lamb on hand, use lamb loin chops and/or lamb shoulders and grill or broil them instead and the meal will still be delicious. Don't forget to bring the lamb to room temperature. The lamb will have a more tender texture to it and be more flavorful too. This meal is perfect for an holiday dinner and your dinner guests will be happy. 

Keema Samosas

Ingredients:

• 2 tbsp. extra-virgin olive oil
• 1/2 cup finely chopped onion
• 1 jalapeno pepper, seeded and finely chopped
• 2 garlic cloves, minced
• 1 tsp. garam masala
• 3/4 tsp. curry powder
• 1/4 tsp. ground turmeric
• 1 lb. ground skinless chicken breast
• 3/4 tsp. salt
• 1/4 cup chopped fresh cilantro
• 1 tbsp. fresh lime juice
• 34 (3-inch) square wonton wrappers

Makes 17 Servings (2 samosas per serving)

1. To make filling, heat oil in a large skillet over medium-high heat. Add onion, jalapeno, and garlic; cook until onion begins to soften, about 4 minutes. Stir in garam masala, curry powder, and turmeric; cook 30 seconds. Add chicken and sprinkle with salt; cook, breaking up chicken with wooden spoon, until no longer pink, about 5 minutes. Remove skillet from heat; let cool 10 minutes. Stir in cilantro and lime juice. 
2. Preheat oven to 425 F. Spray baking sheet with nonstick spray.
3. Place 6 wonton wrappers on work surface. Put scant 1 tablespoon of filling in center of each wrapper. Moisten edges of wrappers with water. Fold each wrapper over filling to form triangle. Press edges firmly to seal. Place samosas on prepared baking sheet. Repeat with remaining filling and wrappers, making a total of 34 samosas.
4. Lightly spray samosas with nonstick spray. Bake until crisp and golden, about 6 minutes per side. 

WW POINTS VALUE: 2 pts. 

Note: This recipe appears in the WW New Complete Cookbook. Keema samosas are popular road side snacks that are deep fried and delicious and a staple dish of India. This snack recipe is made using mutton keema and maida. These samosas are baked and use wontons and use ground chicken. You can also use ground turkey in these samosas and they will still be delicious. These Indian treats are filled with protein, plenty of spices and flavor. Samosas also make a great party food because they freeze easily. These Indian dishes will quickly become a favorite after eating just one.  

South Beach Diet Breakfast Bowl

Ingredients:

• 1 (15 1/2-oz.) can pinto beans, rinsed and drained
• 1 cup no-sugar-added prepared salsa
• 4 large eggs
• 3 egg whites
• 1/2 tsp. ground cumin
• 1/4 tsp. freshly ground black pepper
• 2 tsp. extra-virgin olive oil
• 1 tsp. margarine 
• 1 avocado, thinly sliced

Makes 4 Servings

1. In a small saucepan, combine the beans and 1/2 cup of the salsa. Warm over very low heat while you cook the eggs.
2. In a medium bowl, whisk together the whole eggs, egg whites, cumin, and pepper. In a medium skillet, heat the oil and margarine over medium heat. Add the mixture and cook, without stirring, for 1 minute. Lift the edges and let the uncooked egg run underneath. Cook, stirring, until the eggs are set but still moist, 2-3 minutes longer. 
3. For each serving, place one-fourth of the beans (scant 1/2 cup) and one-fourth of the eggs in a shallow soup bowl. Top each portion with 2 tablespoons of the remaining salsa and one-fourth of the avocado. 

WW POINTS VALUE: 6 pts.

Note: This recipe appears in the South Beach Diet Super Quick Cookbook. Breakfast bowls have become common at fast food chains but you can have your breakfast bowl without all the disgusting fatty foods in the bowl. Instead of potatoes and sausages, this breakfast bowl uses salsa, pinto beans and avocado and it's just as filling and tasty as what you would order at a fast food joint. Plus, this bowl uses both whole eggs and egg whites. This dish is quick, easy flavorful and delicious and will quickly become a favorite at your kitchen table. 

Braised Chicken with Whole-Grain Mustard and Apples

Ingredients:

• 1 whole chicken, cut into 8 pieces, bone-in, skinless, fat removed
• 2 tbsp. extra-virgin olive oil
• 2 cups apple juice
• 4 Grammy Smith apples, cored, peeled, and cut into 8 pieces
• 1/2 cup low-sodium chicken broth or water
• 2 tbsp. whole grain mustard
• 1 tbsp. parsley, chopped
• 2 tbsp. lemon juice
• 1 tsp. grated lemon zest
• 4 cups brown rice pilaf, cooked (optional)
• salt
• freshly ground black pepper

Makes 8 Servings 

1. Season chicken with salt and pepper. Let sit for 30 minutes to overnight.
2. Heat large sauté pan over medium heat. Add 1 tablespoon olive oil and half the chicken pieces; lightly brown the chicken. Remove from the pan; repeat with remaining pieces. Place chicken in crockpot on low heat, legs and thighs on the bottom, breast meat on top. 
3. Deglaze sauté pan with apple juice and reduce by half. Pour reduction over chicken in crockpot. 
4. Add remaining olive oil to sauté pan and sauté apples until golden brown.
5. Deglaze the pan with 1/4 cup chicken broth or water. Stir in whole-grain mustard. Bring to a simmer. Season with salt and pepper. Pour over the chicken in the crockpot. Cook on low heat. Remove the chicken breasts after 1 hour if they are cooked, and let the legs continue to cook until fork tender, about another hour. 
6. When the chicken is tender, degrease the sauce; stir in parsley, lemon juice and zest.
7. Serve over hot brown rice pilaf with sautéed chard. 

WW POINTS VALUE: 9 pts.

Note: This recipe appears in the New Sonoma Cookbook. This is what I call elegant comfort food. You can enjoy this dish during the cold fall and winter nights and it will leave you satisfied. The apples give the dish a nice flavorful texture to the dish. I highly recommend adding a touch of minced garlic to this dish because garlic always makes everything taste better.  

Layered Chicken Taco Salad

Ingredients:

• 2 tsp. canola oil
• 1 lb. ground chicken  breast 
• 1 onion, chopped
• 2 garlic cloves, minced
• 1 tbsp. ground cumin
• 1 tbsp. ground dark chili powder
• 1 (8 oz.) can no-salt-added tomato sauce
• 1/4 cup water
• 1/4 cup shredded cheddar cheese
• 1/4 cup chopped fresh cilantro
• 1 cup fat-free refried beans
• 3 cups shredded iceberg lettuce
• 1/2 cup salsa verde
• 1/4 cup fat-free sour cream
• 12 reduced-fat tortilla chips

Makes 6 Servings (3/4 cup salad with 2 tortilla chips per serving)

1. Heat the oil in a large skillet over medium-high heat. Add the chicken, garlic, onions, cumin and chili powder. Cook, breaking up the chicken with a wooden spoon, until browned, about 8 minutes. Stir in the tomato sauce and water; bring to a boil. Reduce the heat and simmer, uncovered, until the flavors are blended and the liquid has evaporated, about 6 minutes. Remove the skillet from the heat; stir in the cheese and cilantro.
2. Spread the beans in the bottom of a 7 X 11-inch baking dish; top with a layer of the lettuce, hen with the chicken mixture, salsa, and finally a layer of sour cream. Tuck the chips around the dish. Serve at once.

WW POINTS VALUE: 5 pts. 

Note: This recipe appears in the WW Ultimate Chicken Cookbook. This is a wonderful dish to enjoy during the game day, movie night or any night of the week. It's quick, easy and flavorful. If you don't have ground chicken available, ground turkey works just as well. If you don't have salsa verde on hand, use homemade guacamole or homemade tomato salsa and the dish will be just as tasty. 

Mexican Turkey and Pepper Stew

Ingredients:

• 3 tbsp. sesame seeds
• 2 tsp. unsweetened cocoa powder
• 1/2 tsp. gluten-free chili powder
• 1/2 tsp. dried oregano
• 3 tsp. extra-virgin olive oil
• 1 lb. turkey cutlets or steaks, cut across the grain into thin strips
• 1 large sweet onion, chopped
• 4 garlic cloves, minced
• 2 medium yellow bell peppers, cut into thin strips 2 inches long
• 1/2 tsp. coarse kosher salt
• 1 can (15 oz.) no-salt-added crushed tomatoes
• 1 cup gluten-free low-sodium chicken broth
• chopped fresh cilantro or flat-leaf parsley, for garnish

Makes 4 Servings (1 3/4 cup per serving)

1. In a spice grinder or coffee grinder, combine the sesame seeds, cocoa powder, chili powder, and oregano. Grind to a fine powder.
2. In a large saucepan or Dutch oven, heat 2 teaspoons of the oil over medium-high heat. Add the turkey strips and cook, stirring, until opaque all over (but still pink in the center), about 2 minutes. Transfer to a plate. 
3. Add the onion, garlic, 1 tablespoon water, and the remaining 1 teaspoon oil to the pan. Scrape up any browned bits from the bottom of the pan and cook, stirring, until the onion begins to soften, about 3 minutes. Add the bell peppers, sprinkle with the salt, and cook until begin to soften, about 3 minutes.
4. Sprinkle the vegetables with the sesame seed mixture and stir to combine. Add the tomatoes and chicken broth. Bring to a simmer and cook for 5 minutes, stirring occasionally, to develop flavors and thicken the stew.
5. Return the turkey (and any juices) to the pan and cook for 1 minute to heat through. Divide the stew among 4 bowl and serve sprinkled with cilantro or parsley, if desired.

WW POINTS VALUE: 7 pts.

Note: This recipe appears in the South Beach Diet Gluten Solutions Cookbook. This stew is a quick and easy dish to enjoy on your gluten-free or healthy lifestyle. Don't worry if it looks messy. This stew is flavorful, delicious and filling. The sesame seeds and unsweetened cocoa powder add richness to the stew. If you want to add more heat to this stew, add a minced jalapeno or serrano pepper to the stew when you cook the bell peppers. If you want to add a finishing touch to this stew, add a tablespoon of sour cream and/or a tablespoon a shredded cheddar cheese for a filling and flavorful Mexican stew. 

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. white 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 iceberg salad mix

Makes 4 Servings (1 chicken breast half with 1/2 tablespoon dressing and about 1 3/4 cups 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 nonstick spray; prepare the grill for a medium-hot fire. Lightly spray the chicken with nonstick spray; sprinkle with the salt and pepper.
3. Place the chicken on the grill rack and 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 quick and easy salad is tasty and delicious. The grilled chicken is succulent and juicy and it goes great in this salad. You can also add sliced tomatoes, carrots and celery to this salad to make it more filling. If you don't have tarragon leaves on hand, substitute 1/4 cup of sliced fresh basil leaves and the salad will be just as tasty, Also season the chicken with salt, pepper and minced garlic to make the chicken more flavorful. 

Spanakopita Triangle

Ingredients:

• 2/3 cup crumbled reduced-fat feta cheese
• 1 (10 oz.) package frozen chopped spinach. thawed & squeezed dry
• 3 scallions, chopped
• 1/4 cup snipped fresh dill
• 1 large egg white
• 1/4 tsp. freshly ground black pepper
• 8 (12 X 17-inch) sheets frozen phyllo dough, thawed
• 2 tbsp. unsalted butter, melted

Makes 8 Servings (3 triangles per serving)

1. Place oven rack in center of oven. Preheat oven to 375 F. Spray baking sheet with nonstick spray.
2. With a fork, mash feta in a medium bowl. Add spinach, scallions, dill, egg white, and pepper, stirring until mixed well.
3. Lay 1 phyllo sheet on work surface with long side facing you (keep remaining phyllo covered with damp paper towel and plastic wrap to keep it from drying out); spray with olive oil nonstick spray. Top with another phyllo sheet and lightly spray. With a pizza cutter or a sharp knife, cut phyllo crosswise into 6 strips. Place scant 1 tablespoon of spinach mixture at one end of each strip. Fold corner of phyllo up and over filling, then continue folding flag-style to form triangle.
4. Arrange filled triangles on prepared baking sheet. Repeat with remaining filling and phyllo sheets, making a total of 24 triangles. Lightly brush tops of triangles with melted butter. Bake until golden brown, about 25 minutes. Serve hot or warm. 

WW POINTS VALUE: 3 pts.

Note: This recipe appears in the WW New Complete Cookbook. This is a wonderful take on a classic Greek dish. Spanakopita is a wonderful Greek comfort food that is  delicious and filling. I added salt and minced garlic to the spanakopita because garlic and salt always make everything taste better. If you don't have unsalted butter on hand, drizzle some extra-virgin olive oil on top of the spanakopita and it will taste just as good and be just as flaky.  

Spinach and Chicken Triangles

Ingredients:

• 2 tsp. extra-virgin olive oil
• 1 large onion, finely chopped
• 2 garlic cloves, minced
• 1 (10 oz.) package frozen chopped spinach, thawed and squeezed dry
• 1 cup finely chopped cooked chicken breast
• 1/3 cup finely crumbled reduced-fat feta cheese
• 1/4 cup chopped fresh dill
• 1 large egg white
• 1/4 tsp. salt
• 1/8 tsp. freshly ground black pepper
• 14 (14 x 18-inch) sheets of phyllo dough, thawed 

Makes 14 Servings (4 triangles per serving)

1. Heat the oil in a large skillet over medium heat. Add the onion and garlic and cook, stirring frequently, until golden, about 7 minutes.
2. Combine the onion, garlic, spinach, chicken, cheese, dill, egg white, salt, and pepper in a medium bowl until well mixed.
3. Preheat the oven to 375 F. Spray 2 jelly-roll pans or baking sheets with nonstick cooking spray.
4. Place 1 phyllo sheet on a work surface. Cover the remaining sheets of phyllo with plastic wrap to keep them from drying out as you work. Lightly spray the phyllo sheet with nonstick spray. Cut lengthwise into 4 strips. Place a rounded teaspoon of the spinach mixture in one corner of each phyllo strip and fold the phyllo diagonally over the filling to form a triangle. Continue to fold the phyllo (as if folding a flag) to the end of the strip. Place the phyllo triangles, seam side down, on a jelly-roll pan. Cover with a damp paper towel to prevent the phyllo from drying out. Repeat with the remaining phyllo and filling to make a total of  56 triangles. 
5. Bake the triangles until the phyllo is puffed and golden, about 15 minutes. Serve hot, warm, or at room temperature. 

WW POINTS VALUE: 3 pts.

Note: This recipe appears in the WW Ultimate Chicken Cookbook. I was cleaning out the fridge and pantry and this recipe looked too god to pass up. I was craving Spanakopita but I didn't have all the ingredients for the spanakopita but I had the ingredients for this version. These triangles were absolutely delicious and flavorful. The chicken, spinach and feta cheese go so well together in this Mediterranean snack. The serving of triangles give you a satisfying filling leaving you happy. When you do cook the chicken, don't forget to season the chicken with salt, pepper and minced garlic for a flavorful snack. These triangle make a delicious treat for lunch or a great appetizer at  party.

Chewy Chocolate-Walnut Cookies

Ingredients:

• 2 1/3 cups confectioners' sugar
• 3/4 cup Dutch-process cocoa powder
• 1/8 tsp. salt
• 3 egg whites, at room temperature
• 2 tsp. vanilla extract
• 1 cup walnuts, chopped

Makes 24 Cookies (1 cookie per serving)

1. Place the oven racks in the upper  and lower thirds of the oven and preheat the oven to 350 F. Line 2 large baking sheets with parchment paper.
2. Sift together confectioners' sugar, cocoa powder, and salt into a medium bowl. With an electric mixer on low speed, beat the egg whites into the cocoa mixture until blended. Increase the high speed to high. Beat about 1 minute. Beat in the vanilla, then stir in the walnuts.
3. Drop the dough by level tablespoonfuls onto the baking sheets about 2 inches apart, making a total of 24 cookies. Bake until shiny, cracked, and firm to the touch, 12-15 minutes. Let cool completely on the baking sheet on racks.

WW POINTS VALUE: 2 pts.

Note: This recipe appears in the WW Best-Ever Desserts Cookbook. These cookies are  chewy and delicious. I think they are better than store-bought cookies. These cookies could also be considered gluten free because there is no flour in them. The Dutch-process cocoa mellows the flavor and gives the cookies a very deep color to them. If you don't have walnuts on hand, substitute almonds work just as well. 

Smoked Portebello Sloppy Joes

Ingredients:

• 1 tbsp.+ 1 tsp. extra-virgin olive oil
• 1 large red onion, finely chopped + 1/2 small red onion, sliced, for garnish
• 3 garlic cloves, minced
• 1 tsp. gluten-free chili powder
• 1/4 tsp. salt
• 1 lb. lean ground sirloin
• 1 can ( 14 1/2 oz.) no-salt-added diced tomatoes
• 3 tbsp. no-salt-added tomato paste
• 1 tbsp. gluten-free Worcestershire sauce
• 4 smoked or regular Portobello mushroom caps (4 inches across)
• olive oil cooking spray

Makes 4 Servings

1. In a large skillet, heat the oil over medium heat. Add the onion, garlic, chili powder, and salt. Cook, stirring occasionally, until the onion is softened, about 5 minutes.
2. Add the beef to the skillet and cook, breaking it up with a spoon, until almost all browned but still a little pink, about 3 minutes.
3. Stir in the diced tomatoes, tomato paste, and Worcestershire sauce. Simmer until the sauce is thickened and flavorful, 15-20 minutes. It should be we not soupy. 
4. Meanwhile, scrape the black gills out of the mushroom caps and cut the stems flush with the mushrooms. Spray the mushrooms inside and out lightly with olive oil. Cook the mushrooms in a sandwich press, hinged electric grill, or on a preheated stovetop grill pan until tender (but not shriveled), 6-8 minutes, depending on the thickness of the mushrooms.
5. To serve, place a portobello cap gilled-side up on a plane and top with a generous 1/4 cup of the sloppy Joe mixture. Garnish with onion slices, if desired. 

WW POINTS VALUE: 7 pts.

Note: This recipe appears in the South Beach Diet Gluten Solutions Cookbook. The people at South Beach Diet have done it again by taking a classic comfort food and kicking it up a notch with bold flavors. These Sloppy Joes are delicious whether they are gluten-free or not. The diced tomatoes and the tomato paste are the key to making these Sloppy Joes flavorful. This gluten-free dish can be made in 30 minutes or less and can be enjoyed any night of the week. 

Warm Beef & Broccoli Romesco Salad

Ingredients:

• 1 1/2 cups roasted red peppers
• 1/4 cup raw almonds
• 1 1/2 tbsp. so-salt-added tomato paste
• 1 1/2 tbsp. red wine vinegar
• 1 1/2 tsp. paprika
• 1 tbsp. + 1 tsp. extra-virgin olive oil
• 1/2 tsp. kosher salt
• 1 head broccoli (about 1 lb.) 
• 1 lb. sirloin steak

Makes 4 Servings

1. In a food processor, puree the roasted peppers, almonds, tomato paste, vinegar, paprika, 1 tablespoon of the oil, 1/4 teaspoon of the salt, and 2 tablespoons water. Transfer the dressing to a bowl and set aside.
2. Separate the broccoli florets from the stalks. Trim off the very bottoms of the stalks. Peel the stalks and cut crosswise into 1/2-inch-thick slices. Cut the broccoli into smaller florets. 
3. In a large skillet, bring 3 inches of water to a boil. Add the broccoli florets and the stalks. Cook, uncovered, until crisp-tender, about 5 minutes. Drain and run under cold water to stop the cooking. Drain again.
4. Preheat the broiler with the rack 4 inches from the heat.
5. Sprinkle the steak with the remaining 1/4 teaspoon salt and brush with the remaining 1 teaspoon oil. Broil until cooked to the desired degree of doneness, about 3 minutes per side for medium-rare. Transfer to a cutting board and when cool enough to handle, thinly slice.
6. Divide the beef among 4 plates and top with the broccoli. Dividing evenly, spoon the dressing on top. Serve warm or at room temperature.

WW POINTS VALUE: 7 pts.

Note: This recipe appears in the South Beach Diet Gluten Solution Cookbook. This is a delicious salad to kick-start your healthy lifestyle. Any kind of beef salad is really delicious when it's done right. This salad has a Spanish flare to it The dressing is a healthy take on a traditional Romesco sauce. I highly recommend adding minced garlic to the Romesco sauce because garlic always makes everything taste better. This Romesco sauce can also be used on chicken, fish, pork, and even eggs. 

Chicken Caesar Pitas

Ingredients:

• 1/4 cup plain low-fat yogurt
• 2 tbsp. low-fat mayonnaise
• 2 tbsp. grated Parmesan cheese
• 1 small garlic clove, minced
• 2 tsp. fresh lemon juice
• 1/2 tsp. Dijon mustard
• 1/4 tsp. anchovy paste
• 1/4 tsp. freshly ground black pepper
• 2 cups chopped cooked, boneless, skinless chicken breast
• 4 (6-inch) whole wheat pita breads
• 8 small romaine lettuce leaves

Makes 4 Servings (1 sandwich per serving)

1. Combine the yogurt, mayonnaise, cheese, garlic, lemon juice, mustard, anchovy paste, and pepper in a medium bowl. Add the chicken and toss to coat with the dressing.
2. Cut a pocket in each pita. Fill each pita with one-fourth of the chicken mixture and 2 lettuce leaves.

WW POINTS VALUE: 8 pts.

Note: This recipe appears in the WW Ultimate Chicken Cookbook. These treats are quick, easy and delicious. These treats can be made in 20 minutes or less. I highly recommend grilling the chicken because grilled chicken tastes so good. If you don't have pita pockets on hand, don't worry. These treats taste just as good as a salad as they do as pitas. 

Seared Salmon in Creamy Dill Sauce

Ingredients:

• 1/4 cup low-fat mayonnaise
• 1/2 cup nonfat plain Greek yogurt
• 4 scallions, thinly sliced
• 1/4 cup chopped fresh dill
• 3 tbsp. fresh lemon juice
• 4 (6 oz.) salmon fillets, with skin
• salt 
• freshly ground pepper
• 1 tbsp. extra-virgin olive oil
• 2 oz. alfalfa sprouts (2 cups)

Makes 4 Servings

1. In a small bowl, combine the mayonnaise, yogurt, scallions, dill, and lemon juice. Season the salmon with the salt and pepper.
2. In a large skillet, heat the oil over medium-heat. Add the salmon, flesh-side down, and sear until browned, about 3 minutes. Turn and sear the skin side until the salmon just flakes when tested with a fork, about 3 minutes longer.
3. Spoon 3 tablespoons of the dill sauce onto each of 4 plates and top with a salmon fillet and a sprinkling of sprouts.

WW POINTS VALUE: 11 pts.

Note: This recipe appears in the South Beach Diet Super Quick Cookbook. This is a wonderful dish that is quick, easy and flavorful. If you're thinking of fast wood or take out, STOP! Cook this dish instead. This meal can be made in 20 minutes or less and it tastes just as good as takeout. The original recipe calls for the salmon to be pan seared but you can grill the salmon instead and the fish will be just as flaky and tasty. If you don't have alfalfa sprouts on hand, you can use grilled asparagus, tomatoes or any other grilled vegetable to serve alongside the salmon to make this dish more colorful and heart healthy. 

Plum Rice Pudding

Ingredients:

• 1 tbsp. slivered almonds
• 2 cups whole-grain brown rice
• 1 1/4 cups half-and-half
• 1 tbsp. + 1 tsp. granular sugar substitute
• 1 tsp. vanilla extract
• 2 small plums, thinly sliced
• 1 tsp. ground cinnamon

Makes 4 Servings

1. Heat the oven to 275 F. Spread almonds on a baking sheet and toast, stirring once, until fragrant and golden, about 7 minutes. Transfer to a plate and cool.
2. While almonds are toasting, in a medium saucepan bring rice, half-and-half, sugar substitute, and vanilla to a simmer over medium heat, stirring occasionally. Add plums and cinnamon; cook until liquid is absorbed and plums are softened, about 8 minutes. Transfer pudding to 4 dessert bowls, sprinkle evenly with almonds, and serve hot.

WW POINTS VALUE: 4 pts. (2/3 cup per serving)

Note: This recipe appears in the South Beach Diet Taste of Summer Cookbook. This dish was surprisingly delicious. Who knew rice pudding could be so delicious? Plum rice pudding is quite flavorful and tasty. The plums literally melt in your mouth with the vanilla and cinnamon. The almonds add a nice crunch to the treat. You can use any kind of plum in this recipe and the dish will still be tasty. 

Southwestern Green Chile Cheeseburgers

Ingredients:

• 1 lb. lean ground beef
• 1/4 cup fat-free salsa verde
• 1 1/2 tsp. chili powder
• 2 garlic cloves, minced
• 1/2 tsp. salt
• 4 (1/2 oz.) slices reduced-fat Swiss cheese
• 4 small Romaine lettuce leaves 
• 4 light whole wheat buns, split and toasted
• 8 thin tomato slices
• 8 thin slices sweet onion

Makes 4 Servings (1 garnished burger per serving)

1. Mix together beef, salsa, garlic,chili powder, and salt in a large bowl just until well combined. With damped hands, shape mixture into 4 (1/2-inch thick) patties.
2. Spray grill rack or pan with nonstick spray and set over medium  heat. Put patties on grill and grill until browned. Turn burgers; top with Swiss cheese and grill until cheese is melted and instant-read thermometer inserted into side of burger registers 160 F, about 5 minutes longer. 
3. Place lettuce and burgers on bottoms of English muffins. Top each with 2 tomato slices, 2 onion slices, and tops of muffins.

WW POINTS VALUE: 6 pts.

Note: This recipe appears in the WW Family Meals Cookbook. These are a take on gourmet burgers and they are delicious. The salsa verde in this burger is both spicy and flavorful and give the burger and extra kick of heat. If you want an authentic Southwestern flare, use Mexican or cheddar cheese in place of the Swiss cheese to add a more sharp flavor to the burgers. I also highly recommend grilling the onions alongside the burgers because grilled onions taste delicious on burgers. Don't forget to add freshly ground pepper to the burgers for a nice peppered crust. 

Parmesan Turkey Cutlets with Arugula and Tomato

Ingredients:

• 1 pint cherry tomatoes, halved
• 1/2 tsp. salt
• 1 egg white
• 3 tbsp. yellow cornmeal
• 2 tbsp. grated Parmesan cheese
• 1 garlic clove, minced
• 1 tsp. herb seasoning
• 4 (1/4 lb.) turkey breast cutlets
• 4 tsp. extra-virgin olive oil
• 1 bunch arugula, trimmed

Makes 4 Servings (1 turkey cutlet & about 1/2 cup tomato-arugula mixture per serving)

1. Toss together the tomatoes and 1/4 of the teaspoon of salt in a medium bowl; set aside.
2. Lightly beat the egg white in a shallow bowl or pie plate. Combine the cornmeal. Parmesan, garlic and herb seasoning, and the remaining 1/4 teaspoon of salt on a sheet of wax paper. Dip each slice of turkey into the egg mixture, then coat with cornmeal mixture, pressing lightly so it adheres.
3. Heat the oil in a large skillet over medium-high heat. Add the turkey and cook until browned and cooked through, about 3 minutes on each side. Transfer to a plate. 
4. Add the tomatoes and arugula to the skillet; cook, stirring, just until the arugula wilts slightly, about 1 minute. Serve alongside the cutlets.

WW POINTS VALUE: 5 pts.

Note: This recipe appears in the WW in 20 Minutes Cookbook. This meal makes a great meal to enjoy on the weeknights.  This dish is quick, easy and delicious. If you don't have turkey on hand, use chicken instead and your meal will still be tasty. You can also substitute spinach or kale in place of the arugula as well. You can use any Mediterranean seasoning in this recipe such as basil, oregano, parsley, marjoram, thyme, etc. 

Cold Lemon Souffles

Ingredients:

• 1 envelope unflavored gelatin
• 1/4 cup water
• 1 1/2 cups granulated sugar
• 1/4 cup grated lemon zest
• 6 large eggs, separated, at room temperature
• 3/4 cup + 2 tbsp. fresh lemon juice
• 1/4 tsp. salt
• 2 cups fat-free sour cream

Makes 8 Servings (1 soufflé per serving)

1. Wrap a folded strip of heavy-duty foil around each of eight (6 oz.) soufflé dishes to form a collar that extends 2 inches above the rims; secure with tape. Spray the insides of the dishes and foil with nonstick spray.
2. Sprinkle the gelatin over the water in a small bowl. Let stand until softened, about 5 minutes. Place the bowl in a larger bowl of hot water and stir until the gelatin is completely dissolved.
3. Put 1 cup of sugar and the lemon zest in a food processor; pulse until finely ground. With an electric mixer on medium speed, beat the egg yolks, lemon-sugar mixture, lemon juice, and salt in a deep large bowl until combined. Fill a medium saucepan with about 1 1 .2 inches of water and bring almost to a simmer over medium-low heat. Set the bowl with the egg yolk mixture over the saucepan and beat until very thick and pale or 160 F in an instant-read thermometer, a bout 15 minutes. Remove the bowl from the saucepan. Add the gelatin mixture and beat until the mixture comes to room temperature; set aside.
4. With clean beaters and the mixer on medium speed, beat the egg whites in a large bowl until soft peaks form. Increase the speed to medium-high. Beat in the remaining 1/2 cup sugar, 1 tablespoon at a time, until stiff.
5. Beat the sour cream on medium-high speed in a medium bowl until fluffy, about 3 minutes. Place the bowl containing the egg yolk mixture in a larger bowl filled with ice water and whisk until just the mixture begins to thicken. Gently fold in the sour cream, then the beaten egg whites just until no white streaks remain. Divide evenly among the soufflé dishes; smooth the tops. Refrigerate until chilled and set, at least 3 hours or up to overnight. Remove the collars and serve at once.

WW POINTS VALUE: 5 pts.

Note: This recipe appears in the WW Best-Ever Desserts Cookbook. Don't be intimidated by this recipe. The end result is delicious. These takes on soufflés and lemony and flavorful. One bite of these and you feel like you're eating lemon meringue pies without the meringue or pie crust. You can add a touch of berries to these treats for a more fruity flavor.  

Curried Chicken Salad

Ingredients:

• 1 1/2 cups plain fat-free or low-fat yogurt
• 1 tbsp. curry powder
• 1/2 tsp. ground ginger
• 1 1/2 lbs. boneless, skinless chicken breasts, cooked and cut into 1/2-inch cubes
• 3 celery stalks, diced
• 1/2 small red onion, diced
• 1/4 cup chopped fresh cilantro
• salt 
• freshly ground black pepper

Makes 4 Servings (1 cup per serving)

Whisk together yogurt, curry powder, and ginger in a large mixing bowl. Stir in chicken, celery, onion, and cilantro; season to taste with salt and pepper. Serve at room temperature or refrigerate for at least 1 hour before serving for more concentrated flavor. 

WW POINTS VALUE: 6 pts.

Note: This recipe appears in the South Beach Diet Quick & Easy Cookbook. This salad is both filling and tasty you will fell satisfied. The combination of ginger and curry is spicy and delicious. The red onion and celery add a nice crunch to the salad. When you do cook the chicken, don't forget to season the chicken with salt, pepper and garlic for a more flavorful chicken salad. 

Black Bean Guacamole

Ingredients:

• 5 avocados, diced
• 3 scallions, chopped
• 2 limes juiced
• 1/2 cup tomatoes, chopped
• 1 tbsp. cilantro, chopped
• 1 (15 oz.) can black beans, drained and rinsed
• salt
• freshly ground black pepper

Makes 5 cups

1. Place avocados, scallions, and lime juice in a large bowl.
2. Mash avocados to a course puree.
3. Stir in tomatoes, cilantro, and beans.
4. Season with salt and pepper.

WW POINTS VALUE: 3 pts.

Note: This recipe appears in the New Sonoma Cookbook. This is a new take on homemade guacamole. Black beans add flavor and more nutrients to the traditional guacamole. I highly recommend adding a touch of minced garlic to the guacamole because garlic always makes everything taste better. Serve this guacamole with chip, vegetables or even grilled meats and it will taste good. 

Easy Walnut Muesli with Fresh Apricots

Ingredients:

Muesli:

• 1 cup chopped walnuts
• 1 1/2 cups rolled oats
• 1/2 cup wheat germ
• 1/4 cup pumpkin seeds
• 1/4 cup sunflower seeds

Toppings:

• 2 tbsp. ground flaxseed
• 8 fresh apricots, sliced
• 2 cups 1% or fat-free milk

Makes 8 Servings (1/2 cup per serving)

1. For the muesli: Heat the oven to 275 F. Spread walnuts on a baking sheet and bake until fragrant and lightly browned, about 12 minutes. In a large bowl, combine walnuts, oats, wheat germ, pumpkin seeds, and sunflower seeds.
2. For each serving, place 1/2 cup muesli in a cereal bowl. Top each with 3/4 teaspoon flaxseed and 1/4 cup apricots. Add 1/4 cup milk and serve.

WW POINTS VALUE: 7 pts.

Note: This recipe appears in the South Beach Diet Taste of Summer Cookbook. Muesli is a popular treat for breakfast in Switzerland and Germany and very easy to make at home. This breakfast treat is flavorful and delicious. I highly recommend adding a touch of ground cinnamon and nutmeg to make the muesli more flavorful. You can also use chopped almonds in place of the walnut and the muesli will be just as delicious. 

Seared Beef Tenderloin with Orange and Olives

Ingredients:

• 12 oz. beef tenderloin, cut into 4 steaks (each about 3/4-inch thick)
• 4 large oranges
• 2 tsp. fennel seeds, crushed
• 2 tsp. black peppercorns, crushed
• 1/4 tsp. salt
• 3 tbsp. extra-virgin olive oil
• 1/2 cup red onion, finely chopped
• 1/4 cup pitted Kalamata olives, quartered
• 1/4 cup flat-leaf parsley, chopped
• 2 tbsp. lemon juice
• 1 garlic clove, minced
• 1/2 tsp. paprika
• salt
• freshly ground black pepper

Makes 4 Servings

1. Season beef with salt and pepper. Let sit for 15 minutes.
2. Finely shred enough orange peel to make 2 teaspoons. In a small bowl, combine orange peel, fennel seeds, peppercorns, and salt. Sprinkle mixture evenly over beef. 
3. In a large skillet, heat 1 tablespoon olive oil over medium-high heat; add the meat. Reduce until desired doneness (135 F for medium-rare or 145 F for medium), turning once. Slice meat across the grain into thin slices.
4. Meanwhile, peel oranges, removing all of the white pith, Section oranges. In a large bowl, combine orange sections, red onion, olives, parsley, lemon juice, the 2 remaining tablespoons olive oil, garlic, and paprika. Stir gently to combine.
5. Add arugula to orange mixture; toss to combine. Divide arugula mixture among four dinner plates. Serve with sliced meat.

WW POINTS VALUE: 7 pts.

Note: This recipe appears in the New Sonoma Cookbook. This dish takes on vibrant flavors of citrus, olives and herbs. The beef is flavorful and juicy. If you don't want to sear the beef, grill it instead and it will be just as flavorful and juicy. The salad adds a lot of juicy flare to the dish. You can also use lamb in place of the beef and replace the arugula with spinach or kale and the dish will still be delicious. 

Key West-Style Roasted Chicken Salad

Ingredients:

• 3 tbsp. key lime juice
• 2 tbsp. taco sauce
• 2 tsp. extra-virgin olive oil
• 3/4 tsp. salt
• 3 cups sliced deli roast chicken breast
• 1 bunch arugula, torn
• 1 cup grape tomatoes
• 1/2 small red onion, thinly sliced
• 1/2 cup chopped fresh cilantro

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

Whisk together lime juice, taco sauce, oil, and salt in a serving bowl. Add the remaining ingredients and toss to coat evenly.

WW POINTS VALUE: 5 pts.

Note: This recipe appears in the WW in 20 Minutes Cookbook. This salad makes a flavorful and filling meal on a hot summer day. If you don't have deli roast chicken on hand, grill a chicken breast seasoned with salt and pepper, slice it and toss it in with the salad. Homemade taco sauce can be made up of ground chili powder, and cumin, garlic, salt, freshly ground black pepper and some pureed tomatoes and the sauce will be delicious. If you don't have arugula on hand, use kale or spinach and the salad will be just as flavorful and healthy. 

Grilled Chicken Gyros with Bell Pepper

Ingredients:

• 1 large red bell pepper, quartered
• 2 tsp. extra-virgin olive oil
• 1 large garlic clove, minced
• 1 tsp. ground cumin
• 1 tsp. dried oregano
• 1/4 tsp. salt
• 1/4 tsp. cayenne pepper
• 4 (1/4 lb.) thin-sliced boneless, skinless chicken breasts
• 4 (7-inch) whole wheat pocketless pita breads, warmed
• 1 large Kirby cucumber, halved lengthwise, sliced
• 1/2 small red onion, sliced
• 1/2 cup plain fat-free Greek yogurt

Makes 4 Servings (1 filled pita per serving)

1. Spray nonstick ridged grill pan with canola spray; set over medium heat. Place bell pepper in pan and grill, turning occasionally, until tender and browned, about 10 minutes.
2. Meanwhile, whisk together oil, garlic, cumin, oregano, salt and cayenne in a large bowl. Add chicken and turn to coat. Transfer chicken to pan and grill, turning once, until chicken is browned and cooked through, 5-6 minutes.
3. Transfer bell pepper and chicken to cutting board and cut into strips. Top pitas evenly with chicken, bell pepper, cucumber, onion, and yogurt. Roll up pitas and serve immediately.

WW POINTS VALUE: 6 pts.

Note: This recipe appears in the WW Tastier than Takeout Cookbook. A gyro a staple of Greek cuisine that is traditionally made of pork, chicken, or lamb and served in a wrapped pita with onion, tomato, tzatziki sauce and sometimes French fries. These gyros are healthier and more filling and flavorful (in my opinion) because the chicken and vegetables are grilled. This gyro also has a little crunch to it thanks to the cucumber and onion. This treat is flavorful and filling and make a great lunch or dinner any day or night of the week. 

Panzanella Salad

Ingredients:

• 3 thin slices whole-grain bread, cut into 3/4-inch cubes
• 1 small garlic clove, minced
• 1/8 tsp salt
• 3 tbsp extra-virgin olive oil
• 3 tbsp red wine vinegar
• 3/4 lb. hearts of romaine lettuce, chopped (8 cups)
• 2 large tomatoes, cut into chuncks
• 1 small red onion, thinly sliced
• 1/2 cup packed fresh basil leaves
• freshly ground black pepper

Makes 6 (1 1/2-cup) Servings

1. Heat oven to 350 F. Place bread cubes on a baking sheet; bake until golden and lightly toasted, about 12 minutes. Cool completely.
2. Meanwhile, mash garlic and salt together in a small bowl. Add oil and vinegar, and whisk to combine.
3. Combine lettuce, tomatoes, onion, basil, and toasted bread cubes in a large bowl. Toss with dressing. Season to taste, and serve.

WW POINTS VALUE: 2 pts.

Note: This recipe appears in the South Beach Diet Parties & Holidays Cookbook. This salad is a compliment to Tuscany: it's earthy, fresh and flavorful. The secret is in the dressing. If you don't have romaine lettuce on hand, spinach, kale and/or arugula will work just as well. Those leafy greens go very well with tomatoes. 

Cheese Ball

Ingredients:

• 3/4 cup low-fat sharp cheddar cheese
• 3/4 cup no-salt-added, reduced-fat cottage cheese
• 1 tbsp. Dijon mustard
• 1/8 tsp. cayenne pepper
• 1 (8 oz.) package fat-free cream cheese, cut into quarters, at room temperature
• 1 tbsp. each dried basil, oregano, marjoram, coriander, paprika
• salt
• freshly ground black pepper
• 1/2 cup chopped fresh parsley

Makes 16 Servings (2 tablespoons per serving)

1. In a food processor, pulse the cheddar cheese, cottage cheese, mustard, and cayenne until  very smooth, about 2 minutes. Add the cream cheese, herbs, salt and pepper; process until smooth, scraping down the sides of the bowl as needed. Scrape with a spatula onto a large sheet of  plastic wrap.
2. Wrap the plastic around the cheese mixture and shape it into a 4-inch ball or 7-inch-long log with your hands. Refrigerate until firm, at least 3 hours or overnight.
3. Just before serving, sprinkle half of the parsley in a circle onto a sheet  of plastic wrap. Unwrap the cheese ball or log and place onto the parsley. Sprinkle the remaining parsley on top and press to help leaves adhere. Carefully roll any uncoated areas in the loose parsley, and smooth the shape, if needed. Place on a serving plate and serve with cut up vegetables of your choice.

WW POINTS VALUE: 1 pt. 

Note: This recipe appears in the WW New Complete Cookbook. These treats make a great appetizer or snack. These treats are cheesy and flavorful. The original recipe called for a .9-oz. package of dry vegetable soup/recipe mix but I use a combination of dry herbs and spices such as basil, oregano, coriander, marjoram and paprika and the cheese balls were just as flavorful and spicy. These cheese balls are also spreadable for crackers and bread too. 

Tandoori Lamb with Almond-Apricot Couscous

Ingredients:

• 3/4 cup plain fat-free yogurt
• juice of 1 lime
• 1/2 small onion, quartered
• 1 tbsp. minced peeled fresh ginger
• 2 large garlic cloves, minced
• 1 tbsp. paprika
• 1 tsp. ground coriander
• 1/4 tsp cayenne 
• 1 (2 lb.) boneless leg of lamb, butterflied and trimmed
• 1 tsp. salt
• 1/2 tsp. freshly ground black pepper
• 1 cup whole wheat couscous
• 1/3 cup sliced almonds, toasted
• 1/2 cup chopped dried apricots

Makes 8 Servings (4 slices lamb & scant 1/2 cup couscous per serving)

1. Stir together yogurt, lime juice, onion, ginger, garlic, paprika, coriander, and cayenne in a small bowl.
2. Place lamb on work surface; with meat mallet or rolling pin, pound to even thickness. Put lamb in large shallow baking dish and spread yogurt mixture all over. Cover dish with plastic wrap; refrigerate at least 1 hour or up to 4 hours.
3. Spray grill rack with nonstick spray. Preheat grill to medium-high or prepared medium-high fire using direct method. 
4. With paper towel, wipe excess yogurt mixture from lamb; sprinkle with salt and pepper. Place lamb on grill rack and grill, turning, until instant-read thermometer inserted into the thickest part of lamb registers 145 F for medium, about 25 minutes. Transfer to cutting board and let stand for 10 minutes.
5. Meanwhile, cook couscous according to package directions. Transfer to serving bowl and top with almonds and apricots. Cut lamb across grain into 32 slices. Serve with couscous.

WW POINTS VALUE: 6 pts.

Note: This recipe appears in the WW New Complete Cookbook. This exotic dish is a wonderful dish to dinner. You  can use any cut of lamb in this recipe and the meal will still be delicious. This lamb dish is spicy and flavorful it will melt in your mouth. The side of couscous goes well with the lamb for cooling the spice of your taste buds. Couscous is a granular semolina and a staple of North African cuisine. The sliced almonds and sliced apricots add a touch of flavor to the couscous and go well with the lamb. 

Endive Spears with Walnut Goat Cheese

Ingredients:

• 1/4 cup walnuts
• 2 small heads Belgian endive
• 1 (3 1/2 oz.) package goat cheese, softened at room temperature
• 1 tbsp. minced shallot
• 2 tsp. chopped fresh chives
• 1/8 tsp. salt
• freshly ground black pepper

Makes 6 (3-piece) Servings 

1. Heat oven to 275 F. Place walnuts on a baking sheet and bake until fragrant and lightly toasted, about 10 minutes. Remove from oven; cool and finely chop.
2. Trim the base of endive heads and separate in to leaves. Set aside the 18 largest leaves; save the remainder for another use.
3. Stir together walnuts, goat cheese, shallot, salt, and a pinch of pepper in a small bowl. Spoon rounded teaspoons of the goat cheese mixture onto the wide ends of the endive slides. Transfer to a platter and serve.

WW POINTS VALUE: 2 pts.

Note: This recipe appears in the South Beach Diet Parties & Holidays Cookbook. These little French hors d'oeuvres are a wonderful treat. They are creamy, flavorful and delicious. Toasting the walnuts gives the goat cheese filling a nice aromatic flavor with the addition of the minced shallot and chives. Spoon the goat cheese filling onto a nice, crisp piece of endive and you have a sophisticated appetizer at your next gathering. 

Curried Chicken Skewers with Yogurt Dip

Ingredients:

Yogurt Dip:

• 1/2 cup nonfat plain yogurt
• 1/2 celery stalk, minced
• 2 tsp. fresh lime juice
• 1/2 tsp. salt
• freshly ground black pepper

Chicken:

• 3 tbsp. plain nonfat yogurt
• 1 tbsp. curry powder
• 1 tsp. fresh minced ginger
• 1 small garlic clove, minced
• 3 (6 oz.) boneless, skinless chicken breasts, cut into 32 (3/4-inch) cubes
• salt
• freshly ground black pepper
• 1 tbsp. extra-virgin olive oil

Makes 8 (4 skewer) Servings & 2/3 cup dip (1 generous tablespoon dip per serving)

1. Heat oven to 400 F.
2. For the yogurt dip: Combine yogurt, celery, lime juice, salt and pepper to taste in a small bowl; set aside.
3. For the chicken: Combine yogurt, curry powder, ginger and garlic in a large bowl; set aside.
4. Season chicken lightly with salt and pepper. Heat oil in a large skillet over medium-high heat. Add chicken and cook until browned on all sides, 5 minutes. Transfer chicken pieces to yogurt-curry mixture and toss to coat.
5. Place chicken in a single layer in a large baking pan; bake for 10 minutes. Skewer each cube of chicken with a toothpick and serve warm with yogurt dip.

WW POINTS VALUE: 2 pts.

Note: This recipe appears in the South Beach Diet Parties & Holidays Cookbook. Don't be intimidated by this recipe. It's easier than it looks. You can grill the chicken and the skewers will be just as flavorful and tasty. The yogurt dip goes well with the spiced chicken skewers and can be used as a dip for vegetables as well. These chicken bites are a sophisticated alternative to chicken nuggets and they make great finger food for any gathering. 

Baby Porcupines

Ingredients:

• 1 lb. ground skinless turkey breast
• 1 cup cooked brown rice
• 1 cup fresh whole wheat bread crumbs
• 1 small onion, grated
• 1/4 cup ketchup
• 3/4 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 16 slices pitted black olives (about 4 olives)
• 1/2 cup apple juice or dry white wine

Makes 8 Servings (1 porcupine per serving)

1. Preheat oven to 350 F.
2. Combine turkey, rice, bread crumbs, onion, ketchup, salt and pepper in a small bowl. Stir until combined well. Form into 8 small oval-shaped loaves; press 2 olive slices into each loaf for eyes.
3. Place loaves in 9 X 13-inch baking dish. Pour apple juice or wine around loaves. Bake until instant-read thermometer inserted into center of loaves registers 165 F, about 35 minutes.

WW POINTS VALUE: 4 pts.

Note: This recipe appears in the WW Family Meals Cookbook. These are wonderful treats to make and enjoy on the weekend. These baby porcupines are filled with flavor and a succulent and juicy. If you don't have apple juice on hand, substitute dry white wine and the porcupines will be just as tasty. I also highly recommend adding minced garlic to the porcupines because garlic always makes everything taste better. 

Southwestern Omelet

Ingredients:

• 8 large eggs, beaten
• 2 tbsp. milk
• 1 tbsp. extra-virgin olive oil
• 1/2 cup red onions, diced
• 1/2 cup bell pepper, diced
• 1 tbsp. minced garlic
• 1 tbsp. chile powder
• 1/2 cup tomatoes, chopped
• 1 cup black beans, canned, drained
• 1 tbsp. cilantro, chopped
• 2 oz. cheddar cheese, crumbled
• salt
• freshly ground black pepper

Makes 4 Servings (1 omelet per serving)

1. Heat sauté pan over medium-high heat. Add olive oil, red onion, and bell pepper. Season with salt and pepper. Sauté until slightly brown.
2. Add garlic and chile powder; cook until aromatic. Stir in tomatoes and beans. Adjust seasoning with salt and pepper. Finish with chopped cilantro.
3. Use filling in omelet; top with cheddar cheese and fold over.

WW POINTS VALUE: 7 pts.

Note: This recipe appears in the New Sonoma Diet Cookbook. Omelets are a wonderful treat from time to time. This particular omelet is very flavorful and filling with all the vegetables. This omelet compliments the flavors of the American Southwest and will quickly fill you up. 

Stuffed Bell Peppers

Ingredients:

• 1/2 lb. lean ground beef or turkey
• 1 cup cooked brown rice
• 1 onion, finely chopped
• 1/4 cup frozen peas, thawed
• 1/4 cup grated Parmesan cheese
• 2 tbsp. tomato paste
• 3 garlic cloves, minced
• 1 tsp. minced fresh thyme
• 1 tsp. minced dried basil 
• 4 bell peppers (any color), tops cut off and seeded
• 1/2 cup tomato sauce

Makes 4 Servings (1 stuffed pepper per serving)

1. Preheat oven to 350 F.
2. Mix together beef or turkey, rice onion, peas, Parmesan, tomato paste, garlic, thyme, and basil in a large bowl; spoon evenly into bell peppers. Stand peppers in shallow baking dish or casserole. Pour tomato puree over peppers; add enough water to baking dish to come partway up sides of peppers. 
3. Cover baking dish with foil and bake, basting peppers occasionally with tomato liquid, 30 minutes. Uncover and bake until peppers and rice are tender and filling is cooked through, about 20 minutes longer. Let stand 5 minutes before serving.

WW POINTS VALUE: 5 pts.

Note: This recipe appears in the WW New Complete Cookbook. Here is another version of comfort food that can be good for you. You can use ground beef or ground turkey in this recipe and the dish will still be filling and tasty. You forget this comfort food is good for you with all the vegetables, protein and  brown rice in this dish. These peppers will fill you up so you may not have enough room for dessert. 

Lamb Chops with Yogurt-Mint Sauce

Ingredients:

• 3/4 cup plain nonfat yogurt
• 1/2 cucumber, peeled, seeded, and chopped
• 1/4 cup packed fresh mint leaves
• 3 scallions, sliced
• 1 garlic clove, minced
• 1/4 tsp. red pepper flakes
• 1/2 tsp. salt
• 4 (5 oz.) bone-in loin lamb chops, about 1 inch thick, trimmed
• 1/4 tsp. freshly ground black pepper

Makes 4 Servings (1 chop & about 1/4 cup sauce per serving)

1. Spray broiler rack with nonstick spray. Preheat broiler.
2. To make sauce, stir together yogurt, cucumber, mint, scallions, garlic, pepper flakes, and 1/4 teaspoon of salt in a blender or food processor and puree. Transfer to serving dish.
3. Sprinkle lamb with remaining 1/4 teaspoon salt and the black pepper. Place on prepared broiler rack and broil 5 inches from heat until instant-read thermometer inserted into side of chop registers 145 F for medium, about 5 minutes per side. Serve with sauce.

WW POINTS VALUE: 4 pts.

Note: This recipe appears in the WW New Complete Cookbook. Lamb chops broiled or grilled are so delicious, succulent and juicy. The yogurt-mint sauce adds a nice touch of flavor to the lamb giving it a cool and refreshing aftertaste. You can even use the sauce on top of grilled vegetables to serve alongside the lamb.

Argentina-Style Steak and Sauce

Ingredients:

• 1 cup lightly packed fresh flat-leaf parsley leaves, chopped
• 1/2 cup lightly packed cilantro leaves, chopped
• 1 tbsp. red wine vinegar
• 1 tbsp. extra-virgin olive oil
• 1/2 tsp. salt
• 1/4 tsp. red pepper flakes
• 1 (1 lb.) top round steak, trimmed
• 1/4 tsp. freshly ground black pepper

Makes 4 Servings

1. Spray grill rack with nonstick spray. Preheat grill to medium-high of prepare medium-high fore using direct method.
2. Meanwhile, to make the sauce, combine parsley, cilantro, vinegar, 1/4 teaspoon of salt, and the pepper flakes in a serving bowl. Add enough cold water to give the mixture a saucy consistency, if needed.
3. Sprinkle steak with remaining 1/4 teaspoon salt and the black pepper. Place steak on grill rack and grill until instant-read thermometer inserted into center of steak registers 145 F for medium, about 6 minutes per side.
4. Transfer steak to cutting board and let stand for 10 minutes. Thinly slice steak across grain into 12 slices. Serve with sauce.

WW POINTS VALUE: 5 pts.

Note: This recipe appear in the WW New Complete Cookbook. This is what I call a restaurant quality meal. Who doesn't love a grilled steak with a homemade sauce once in a while? If you really want to make this meal filling, serve a baked potato and/or grilled vegetables alongside the steak to make the meal complete.

Bulgur-Beef Meatballs in Cinnamon-Scented Tomato Sauce

Ingredients:

• 1 lb. lean ground beef
• 3/4 cup + 2 tbsp. finely chopped fresh flat-leaf parsley
• 1/2 cup coarse bulgur
• 4 scallions finely chopped
• 1/4 cup fat-free egg substitute or 1 large egg beaten
• 4 garlic cloves, minced
• 4 tsp. extra-virgin olive oil
• 1 tsp. ground cumin
• 1 tsp. kosher salt
• 1/2 tsp. freshly ground black pepper
• 1 large red onion, chopped
• 1/8 tsp. ground cinnamon
• 1 (14 1/2 oz.) can diced tomatoes
• 2 cups reduced-sodium chicken broth

Makes 6 Servings (4 meatballs & generous 1/2 cup sauce per serving)

1. Mix together beef, 3/4 cup of parsley, the bulgur, scallions, egg substitute, 2 teaspoons of garlic, 2 teaspoons of oil, cumin, 1/2 teaspoon salt, and 1/4 teaspoon of pepper in a large bowl. With damp hands, shape beef-bulgur mixture into 24 (1 1/2-inch) meatballs.
2. Heat remaining 2 teaspoons oil in large Dutch oven over medium-high heat. Add onion and cook, covered, stirring, until golden, about 6 minutes. Add remaining garlic, 1/2 teaspoon salt, and 1/4 teaspoon pepper, and the cinnamon; cook, stirring constantly, until fragrant, about 30 seconds. Add wine and boil 1 minute; stir in tomatoes. Add meatballs and broth and return to boil. Reduce heat and simmer, covered, until meatballs are cooked through, about 20 minutes.
3. With a slotted spoon, transfer meatballs to platter; keep warm. Bring sauce to boil. Cook, stirring occasionally, until reduced to 2 1/2 cups, 5-6 minutes. Remove Dutch oven from heat; return meatballs to pot and gently stir until coated with sauce. Sprinkle with remaining 2 tablespoons parsley.

WW POINTS VALUE: 5 pts.

Note: This recipe appears in the WW Family Meals Cookbook. These are a new take on meatballs and they are quite tasty. They are full of flavor and they are succulent and juicy. If you don't have ground beef on hand, use ground turkey and the meatballs will be just as tasty. I do highly recommend pureeing the dice tomatoes and adding a touch of tomato paste to make the tomato sauce thicker. 

Grilled Stuffed Veal Chops

Ingredients:

• 4 (8-10 oz.) bone-in veal chops, about 1 inch thick
• 2 tsp. extra-virgin olive oil, plus extra for grill
• 1/8 tsp. salt
• 1/8 tsp. freshly ground black pepper
• 1/4 cup crumbled reduced-fat feta cheese (1 oz.)
• 1/4 cup roasted red bell peppers (from a jar)
• 1 tsp. dried basil

Makes 4 Servings

1. Heat a grill or grill pan to medium-high.
2. With a sharp paring knife, carefully cut a slit into the side of 1 veal chop to make a pocket for the filling, leaving a 1-inch border on three sides. Repeat with remaining chops. Rub chops with 2 teaspoons oil and season with salt and pepper.
3. Combine cheese, bell peppers and basil in a small bowl. Spoon about 2 tablespoons into each chop. Brush grill with oil and grill chops 5 minutes per side for medium. Serve hot.

WW POINTS VALUE: 6 pts.

Note: This recipe appears in the South Beach Diet Quick & Easy Cookbook. This is what Mediterranean on the grill tastes like: Delicious! Grilled veal is delicious when it's done right. The peppers and cheese makes the veal more flavorful. You can use any kind of cheese such as goat cheese, gorgonzola, mozzarella, Asiago or any other Mediterranean flavored cheese and your chops will still be delicious. You can even use pork chops in place of the veal chops and the meal will still be tasty. 

Grouper with Salsa Verde

Ingredients:

• 8 oz. fresh or canned tomatillos
• 1/2 small onion, cut into chunks
• 1 garlic clove, peeled
• 1/2 fresh jalapeno, seeded
• 4 tsp. extra-virgin olive oil
• 1/3 cup cilantro (whole leaves and tender stems)
• 1 tbsp. fresh lime juice
• 1/2 tsp. salt
• 1/2 tsp; freshly ground black pepper
• 4 (6 oz.) skinless grouper fillets

Makes 4 Servings 

1. Heat the broiler.
2. Wash and husk the tomatillos, if using fresh. If using canned, drain well.
3. In a medium bowl, toss the tomatillos with the onion, garlic, jalapeno, and 2 teaspoons of the oil. Place the mixture on a broiler pan and broil 4 inches from the heat for 3-4 minutes, until the tomatillos are softened and lightly charred.
4. Leaving the broiler on, transfer the tomatillo mixture to a blender or food processor. Add the cilantro, lime juice, and 1/4 teaspoon of the salt and pepper. Puree until smooth.
5. Brush the grouper with the remaining 2 teaspoons oil and season with the remaining 1/4 teaspoons of the salt and pepper. Transfer to the same broiler pan and broil for 5 minutes, or until fish is just cooked through and flakes when tested with a fork.
6. Transfer the fish to 4 plates and top each fillet evenly with the salsa verde. Serve hot.

WW POINTS VALUE: 5 pts.

Note: This recipe appears in the South Beach Diet Super Quick Cookbook. Broiled or grilled fish is absolutely delicious when it's done right. You can grill the fish and tomatillos, onions and jalapenos if you don't want to use your broiler and the fish and salsa verde will still taste delicious. Grilling fish and vegetables is better because the food tastes just as flavorful and the cleanup is not as messy. 

Grilled Steak with Grilled Tomato Relish

Ingredients:

• 2 (6 oz.) sirloin steaks
• 2 medium tomatoes, halved lengthwise
• 2 tbsp. extra-virgin olive oil
• 1 medium onion, chopped
• 1 garlic clove, minced
• 1/4 cup chopped fresh basil or 2 tbsp. dried basil
• salt 
• freshly ground black pepper
• fresh basil sprigs (optional)

Makes 2 Servings 

1. Place the steak on a lightly greased grill 4"-6" above a solid bed of medium-hot coals. Cook, turning if needed, until evenly browned on the outside and a thermometer inserted in the center registers 145 F (for medium-rare). Cut to test for doneness (about 15 minutes).
2. Meanwhile, place the tomatoes on the grill, cut sides up, and brush them lightly with 1 tablespoon of the oil. When the tomatoes are browned on the bottom (about 3 minutes), turn them over and continue to cook until soft when pressed (about 3 more minutes).
3. While the tomatoes are grilling, combine the remaining 1 tablespoon of oil, the onion, and garlic in a medium frying pan with a heatproof handle. Set the pan over the coals (or set on the stove over medium-high heat). Cook, stirring often, until the onion is limp and golden (about 10 minutes). Stir in the basil.
4. When the tomatoes are soft, stir them into the onion mixture, then set the pan aside on a cooler area of the grill (or cover and keep warm on the stove).
5. When the steak is done, place it on a board with a well (or on a platter). Spoon the tomato relish alongside the steak. Season with the salt and pepper and garnish with basil sprigs, if using. 
6. To serve, cut the meat into thin slices. Combine the accumulated meat juices with the tomato relish, if desired.

WW POINTS VALUE: 9 pts.

Note: This recipe appears in the South Beach Diet Book. This meal is another great way to kick-start your healthy lifestyle. You can have your steak and Italian and eat them too. Grilled steak goes great with grilled onions and tomatoes with an Italian flare. The meat literally melts in your mouth when it's cooked right as do the onions and tomatoes. 

Grilled Lamb Chops with Mixed Herb Pesto

Ingredients:

• 2 garlic cloves, peeled
• 1/2 cup lightly packed fresh basil leaves
• 1/4 cup lightly packed fresh flat-leaf parsley leaves
• grated zest of 1/2 of lemon
• 2 tbsp. water
• 1 tbsp. extra-virgin olive oil
• 1/2 tsp. salt
• 1/2 tsp. freshly ground black pepper
• 4 (5 oz.) loin lamb chops, about 1 inch thick, trimmed

Makes 4 Servings (1 chop & 1 generous tablespoon pesto per serving)

1. To make pesto, put garlic in a food processor and pulse until chopped. Add basil, parsley, and lemon zest; pulse until chopped. Add water, oil, and 1/4 teaspoon of salt and pepper; process until almost smooth. Transfer to serving dish.
2. Spray grill rack with nonstick spray. Preheat grill to medium-high or prepare medium-high fire using direct method.
3. Sprinkle lamb chops with remaining 1/4 teaspoon salt and pepper and  place on grill rack. Grill, covered, until instant-read thermometer inserted into side of chop registers 145 F for medium, about 4 minutes per side. Serve with pesto.

WW POINTS VALUE: 4 pts.

 

Note: This recipe appears in the WW New Complete Cookbook. Grilled lamb chops are delicious no mater how you season them. These lamb chops are flavorful, succulent and juicy they will literally melt in your mouth. Don't forget to serve grilled Yukon gold potatoes and grilled vegetables of your choice alongside the lamb chops to make your meal completely filling and flavorful.