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.