Spicy Broccoli Parmesan

Ingredients:

• 1 head broccoli (about 1 lb.)
• 1 tbsp. + 1 tsp. extra-virgin olive oil
• 2 garlic cloves, thinly sliced
• 1/2 tsp. red pepper flakes
• 1/4 tsp. salt
• 1/2 cup grated Parmesan cheese

Makes 4 Servings (1 cup per serving)

1. Separate the broccoli florets from the stalks. With a paring knife, trim off the very bottom of the stalks. Peel the stalks and cut crosswise into 1/2-inch-thick slices. Cut the florets in half lengthwise.
2. In a large skillet, heat the oil, garlic, peppers flakes, and salt over medium heat. Add the broccoli florets, stalk slices, and 1/4 cup of water. Bring to a boil, then reduce to a simmer. Cover and cook until the broccoli is tender, 5-7 minutes.
3. Transfer to a serving bowl. Add the Parmesan and toss to coat.

WW POINTS VALUE: 3 pts.

 

Note: This recipe appears in the South Beach Diet Gluten Solution Cookbook. This side dish is quick, easy, and flavorful and can be made in 20 minutes or less. You can also use frozen broccoli florets (thawed) in this recipe and the broccoli will still be delicious. This side dish goes perfect with any kind of fish, chicken, veal, pork, turkey and even beef. 

Chicken & Mushroom Soup

Ingredients:

• 1 medium leek, light green & white parts only, outer layer removed
• 4 cups lower-sodium chicken broth
• 1 cup water
• 1/2 tsp. dried thyme
• 6 oz. white mushrooms, sliced
• 1 lb. boneless, skinless chicken breasts, cut into 1/2-inch pieces
• 8 oz. Brussels sprouts, halved
• salt
• freshly ground black pepper

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

1. Trim leek, keeping root intact. Slice in half lengthwise, submerge in cold water, and rinse thoroughly to remove any dirt. Slice into 1/4-inch pieces.
2. Bring broth, water, and thyme to a low boil in a large saucepan. Add leek and mushrooms; reduce heat and simmer until leek is softened, about 5 minutes. Add chicken and Brussels sprouts. Simmer until chicken is cooked through, about 6 minutes. Season with salt and pepper to taste and serve hot.

WW POINTS VALUE: 5 pts.

 

Note: This recipe appears in the South Beach Diet Quick & Easy Cookbook. This is a healthy take on chicken noodle or chicken soup. Don't be intimidated by the Brussels sprouts. Brussels sprouts add a rich flavor to the soup and also add vitamins A, B, fiber and folate. They also give the soup a nice buttery taste to it. If you're not a fan of Brussels sprouts, either double the amount of mushrooms or add diced celery and carrots to the soup and the soup with be delicious. Also, don't forget to add minced garlic to the soup because garlic always makes everything taste better. 

Three-Cheese Pizza with Garlicky Spinach and Bacon

Ingredients:

• 3 slices turkey bacon, chopped
• 2 garlic cloves, thinly sliced
• 1 (5 oz.) package baby spinach leaves
• 1 (10 oz.) prebaked whole wheat thin pizza crust
• 2/3 cup fat-free ricotta cheese
• 1/2 cup fat-free shredded mozzarella cheese
• 2 tbsp. grated Parmesan cheese

Makes 4 Servings

1. Preheat the oven to 450 F. Spray large baking sheet with nonstick spray.
2. Spray large skillet with nonstick spray and set over medium-high heat. Add bacon and cook, stirring occasionally, until browned, about 5 minutes. Transfer bacon to plate lined with paper towels.
3. Add garlic to skillet; cook over medium heat, stirring constantly, until golden, about 1 minute. Add spinach to skillet few handfuls at a time, stirring constantly and adding more spinach as it will fit. Continue cooking until spinach is wilted, about 2 minutes more. Stir in reserved bacon.
4. Place crust on baking sheet. Spread ricotta evenly over crust. Top evenly with spinach mixture. Sprinkle with mozzarella and Parmesan. Bake until cheese is bubbling, about 8 minutes. Cut into 8 pieces.

WW POINTS VALUE: 7 pts.

 

Note: This recipe appears in the WW Tastier than Takeout Cookbook. This is a different take on a traditional pizza. It has three different kinds of cheeses, bacon and spinach. It's a nice comfort food without feeling any guilt that you get when you order takeout pizza. I do highly recommend adding Italian herbs such as basil, oregano, and parsley and maybe add some chopped tomato for a more filling and flavorful pizza. This pizza will be even better when you make your homemade pizza dough from scratch.

Dijon Salmon Burgers

Ingredients:

• 3 pouches (6 oz. each) boneless, skinless pink salmon
• 3 scallions, chopped
• 2 tbsp. chopped fresh dill or tarragon
• 1 tbsp. capers, drained & 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 (optional)

Makes 4 Servings (1 burger per serving)

1. In a medium bowl, combine the salmon, scallions, dill, capers (if using), lemon juice, mustard, salt, and pepper. Fold in 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 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. Fish burgers are actually delicious. Salmon burgers are absolutely delicious and flavorful when they are done right. These burgers are also delicious without the buns and can be enjoyed with a side of oven-baked fries for a sophisticated take on fish and chips. If you make a double batch of these burgers, freeze them for a future use.. Just simply wrap the uncooked burgers individually before freezing, then thaw when ready to use and cook.

Apple-Cranberry Coffee Cake

Ingredients:

• 3/4 cup granulated sugar
• 1 1/2 tsp. granulated cinnamon
• 2 cups whole wheat flour
• 2 tsp. baking powder
• 1 tsp. baking soda
• 1/2 tsp. salt
• 1 cup plain fat-free yogurt
• 1/4 cup canola oil
• 1 large egg
• 1 1/2 tsp. vanilla extract
• 2 Granny Smith or Golden Delicious apples, peeled, cored, and cut into 1/2-inch pieces
• 1/2 cup fresh or frozen cranberries, coarsely chopped

Makes 12 Servings (1/12 of cake per serving)

1. Preheat the oven to 375 F. Spray a 9-inch square baking pan with nonstick spray.
2. Stir together 2 tablespoons of the sugar and 1/2 teaspoon of the cinnamon in a cup; set aside.
3. Whisk together the flour, the remaining sugar, baking powder, baking soda, the remaining 1 teaspoon of cinnamon, and the salt in a large bowl. Whisk together the yogurt, oil, egg, vanilla in a medium bowl. Add the yogurt mixture, apples, and cranberries to the flour mixture; stir just until blended.
4. Spoon the batter into the pan; spread evenly. Sprinkle evenly with the reserved cinnamon sugar. Bake until a toothpick inserted into the center comes out clean, 30-35 minutes. Let cool completely in the pan on a rack. Cover with plastic wrap and let stand at least 6 hours before slicing for the neatest slicing.

WW POINTS VALUE: 4 pts.

 

Note: This recipe appears in the WW Best-Ever Desserts Cookbook. This homemade coffee cake makes a sweet treat for breakfast, brunch or even a sweet snack. The apples, cranberries and cinnamon make this coffee cake flavorful. The recipe calls for either Granny Smith or Golden Delicious apples. If you want your cake to have sweeter taste, use Golden Delicious apples; a little more tartness, use Granny Smith apples. If you don't have canola oil on hand, olive oil works just as well. 

Warm Mexican Chili Dip

Ingredients:

• 1 (8 oz.) package fat-free cream cheese, softened
• 1 (15 oz.) can low-fat or fat-free vegetarian chili
• 1 cup reduced-fat shredded sharp cheddar cheese or Mexican cheese blend
• 1/2 cup finely diced red bell pepper
• 3 scallions, chopped

Makes 6 Servings (1 1/4 cups per serving)

1. Preheat oven to 350 F.
2. Spread cream cheese in the bottom of casserole dish measuring about 6 X 10 inches; spoon chili on top and sprinkle with cheddar. Bake until heated through and cheese is melted, 10-15 minutes. Sprinkle with bell pepper and scallions. Serve hot or warm.

WW POINTS VALULE: 3 pts.

 

Note: This recipe appears in the WW Family Meals Cookbook. This dip makes a wonderful dish for lunch, as a snack and it's even great to serve at any party. It's flavorful and goes great with any protein, or vegetable. I highly recommend using the Vegetarian Chili from the South Beach Diet because you know what is in the chili and it's packed with flavor and vegetables. This dip even goes great on top of backed potatoes or with homemade French fries.