Oven-Baked Egg Bites

 Ingredients:

• 1 cooked chicken sausage, crumbled (any variety)
• 2 Tbsp. cooked baby portabella mushrooms, minced
• 6 eggs
• 1/2 cup shredded white cheddar (you can use any shredded cheese)
• 1/4 cup cottage cheese, 4% fat
• salt
• freshly ground black pepper
• cooking spray

Makes 6 Servings

1. Make sure to cook the sausage and mushrooms prior to making the egg bites.
2. Preheat oven to 300 degrees F. Fill a baking dish with 1 inch water and place on the bottom rack of the oven. This creates a humid environment and helps cook the eggs evenly.
3. Add the eggs, cheese, cottage, cheese and dash of salt and pepper to a blender. Blend on high for 30-45 seconds until mixture is frothy.
4. Spray a 6 ct muffin tin lightly with non-stick cooking spray. Fill each evenly with the egg mixture.
5. Top with the cooked sausage and mushrooms, divided evenly between the muffin tins.
6. Place on the middle rack of the oven and bake for 30 minutes or until the center of the egg bites are set.
7. Remove from the oven and let sit for about 5 minutes. Remove each carefully with a spatula. Store in the refrigerator for up to 3 days or freeze for up to 2 months.

WW POINTS VALUE: ?

Note: This recipe appears on www.palm.southbeachdiet.com/recipes. Eggs with sausage and cheese for breakfast is delicious when it's done right. These egg bites are easy to make and are great for when you are on-the-go. You can make a huge batch and enjoy them throughout the week or freeze some for up to 2 months. 

Mug Scramble

 Ingredients:

• ¾ cup arugula, fresh, chopped
• 2 Tbsp. red bell pepper, diced
• 2 Tbsp. tomatoes, diced
• 2 large eggs
• 1 Tbsp. unsweetened almond milk
• 1 Tbsp. cheddar cheese, shredded
• Nonstick cooking spray
• Salt 
• freshly ground black pepper

Makes 1 Serving

1. 1.Spray a large microwave-safe mug lightly with nonstick cooking spray. Add the vegetables and microwave on high for about a minute or until vegetables are soft. Drain any excess liquid from the mug when finished cooking.
2. 2.Crack the eggs into the mug. Add the almond milk and whisk well with a fork. Microwave on high for 45 seconds.
3. 3.Remove the mug and stir. Microwave for another 45 seconds to a minute or until your scrambled eggs are nice and set. Note: Microwave ovens may vary, so adjust your cooking time accordingly.
4. 4. Top your mug with cheese, salt and pepper. Let your mug cool for about 5 minutes before eating. 

WW POINTS VALUE: ? 

Note: This recipe appears on www.palm.southbeachdiet.com/recipes. Who says fast food is not good for you?  You can make this scramble in less than 10 minutes and you will have a filling and tasty breakfast. This Mug Scrambles tastes just as delicious as your favorite omelet. Packed with mouthwatering ingredients like fresh arugula, tomatoes, bell peppers and cheddar cheese, this Mug Scramble can be popped in the microwave for less than two minutes and enjoyed on your way out the door. If you don't have arugula on hand, use kale or spinach and the dish will be just as good. 

Spiced Turkey & Sweet Potato Bowl

 Ingredients:

• 1 large sweet potato, peeled & cubed
• 1 small yellow onion, sliced
• 2 small radishes, sliced
• 2 tbsp. coconut oil, divided
• 1/2 tsp. sea salt, divided
• 1/2 tsp. freshly ground black pepper, divided
• 1/4 tsp. paprika
• 1 lb. lean ground turkey
• 1 tsp. minced garlic
• 1/2 tsp. onion powder
• 1 cup packed chopped kale
• 1 small zucchini, diced

For the Dressing:

• 1 medium avocado, pitted and peeled
• 1/4 cup plain whole-milk Greek yogurt
• 2 tbsp. extra-virgin olive oil
• 1 1 /2 tbsp. fresh lemon juice
• 1 garlic clove, minced
• 1/4 tsp. sea salt
• 1/8 tsp. freshly ground black pepper
• 1/8 tsp. cayenne pepper
• 2 tbsp. chopped fresh cilantro

Makes 4 Servings

1. Preheat the oven to 400 F. Line a baking sheet with parchment paper. 
2. Spread out the sweet potato, onion, and radishes in a single layer on the prepared baking sheet. Melt 1 tablespoon of the coconut oil and drizzle it over the vegetables. Sprinkle with 1/4 teaspoon salt, 1/8 teaspoon pepper and the paprika.
3. Roast for 25 minutes, turning the potatoes over once half-way through the roasting. 
4. While the potatoes are cooking, heat the remaining  coconut oil in a large skillet over medium heat. Add the ground turkey, remaining salt and pepper, garlic, and onion powder. Cook, stirring occasionally, until the turkey is no longer pink, about 7 minutes. Stir in the kale and cook until wilted, about 2 minutes. 
5. Divide up the turkey evenly among 4 bowls. Top with equal amounts of roasted sweet potatoes and onions, zucchini, and kale. 
6. To make the dressing, combine all the dressing ingredients in a food processor and process until smooth, about 1 minute. Drizzle the dressing over the bowl ingredients and serve. 

WW POINTS VALUE: 12 pts. 

Note: This recipe appears in The New Keto-Friendly South Beach Diet book. If you are craving a filling bowl, eat this and you will be satisfied. Don't worry if it looks like a mess. This bowl is quite flavorful and tasty. The combination of ground turkey and vegetables is quite delicious. The dressing is quite zesty and tasty on top. This bowl makes a filling lunch or dinner any night of the week. 

'Fried' Fish with Potato Sticks

 Ingredients:

• 1 1/4 lbs. red potatoes, scrubbed
• 1/2 tsp. salt
• 1/2 tsp. freshly ground black pepper
• 1 large egg
• 1/4 cup yellow cornmeal
• 2 tbsp. finely chopped fresh parsley
• 4 (5 oz.) fish fillets
• 4 lemon wedges

Makes 4 Servings (1 fish fillet & 1/4 of potatoes per serving)

1. Preheat oven to 400 F. Spray 2 baking sheets with nonstick spray. 
2. Cut potatoes into 1/2 x 2-inch stick; rinse under cold water and pat dry with paper towels. Spread in single layer on one of prepared baking sheets; spray with nonstick spray. Bake until potatoes until golden brown and crispy, about 30 minutes. Immediately sprinkles with 1/4 teaspoon of salt and 1/4 teaspoon of pepper. 
3. Meanwhile, lightly beat egg in pie plate. Mix together cornmeal, parsley, remaining 1/4 teaspoon salt and remaining 1/4 teaspoon of pepper on a sheet of wax paper. Dip fish, one fillet at a time, in egg, then coat with cornmeal mixture, pressing so it adheres.
4. Place fish on remaining prepared baking sheet; lightly spray with nonstick spray. Bake until golden brown and just opaque in the center, about 12 minutes. Serve with potato sticks and lemon wedges. 

WW POINTS VALUE: 7 pts. 

Note: This recipe appears in the WW New Complete Cookbook. Fish and chips is a wonderful comfort meal when it's done right. The yellow cornmeal actually goes well on the fish with the parsley and the lemon wedges. The potatoes are also quite delicious with the fish as well. You can use any white fish fillet in this dish and the dish will be elegantly tasty. Don't forget to add your choice of vegetables to completely fill out your meal. 

Chinese Barbecue Sauce

 Ingredients:

• 1/2 cup hoisin sauce
• 1/2 cup ketchup
• 1/2 cup ginger ale
• 2 tbsp. rice wine vinegar
• 1/2 tsp. five-spice powder
• 2 cloves of garlic, minced

Makes 12 Servings (2 tablespoons per serving)

1. Combine all the ingredients in a small saucepan over medium heat. Stir occasionally until simmering.
2. Reduce the heat to low and simmer 5 minutes, or longer for desired thickness. Cool 10 minutes before using (or cool and store in a plastic or glass container in the refrigerator for up to two weeks).

WW POINTS VALUE: 2 pts. 

Note: This recipe appears on www.weightwatchers.com.  This easy version of Chinese BBQ sauce can be whipped up in less than 15 minutes and it is great on shrimp, scallops or lobster tails, as well as lean pork tenderloin and pork chops. Once prepared, the sauce can be stored in the refrigerator for up two weeks so plan to keep it handy so you can pull together a variety of quick meals on time-pressed evenings. The sauce gets its Asian flavors primarily from hoisin sauce and five spice powder, which is made from a combination of star anise, cinnamon, fennel, cloves and Szechuan peppercorns. Look for it on the international food aisle at your supermarket.

Creamy Cauliflower & Chicken

 Ingredients:

• 1 tbsp. extra-virgin olive oil
• 1 lb. boneless, skinless chicken breasts
• 1 tbsp. butter
• 1/4 cup diced onion
• 1 tsp. minced garlic
• 1 cup cauliflower rice
• 1/4 cup chicken broth
• 2 tbsp. grated Parmesan cheese
• 1/2 tsp. celery seeds
• 1/4 cup canned white beans, rinsed and drained
• 2 tbsp. chopped parsley

Makes 4 Servings

1. Heat the olive oil over medium-high heat in a large saucepan. 
2. Pat the chicken dry. Dice it into 1/2-inch pieces and season it with salt and pepper to taste. Add the chicken to the hot pan and cook for 6-8 minutes, until cooked through. 
3. Remove the chicken and set aside, reserving the grease in the pan. 
4. Reduce the heat to medium. Add the butter to melt.
5. Add the onions and cook for 3-4 minutes, until translucent. Add the garlic and cook for 1 minute, until fragrant. 
6. Add the cauliflower rice and chicken broth. Bring the mixture to a boil and then reduce the heat and simmer for 4-5  minutes, until soft. 
7. Transfer the cauliflower mixture to a food processor. Add the Parmesan, celery seeds, and salt and pepper to taste. Process for 1-2 minutes, until completely smooth. 
8. Return the mixture to the pan over medium heat. Add the cooked chicken and white beans and toss to coat. Heat for 2-3 minutes, until the chicken and beans are warmed. 
9. Divide mixture into 4 portions and serve garnished with parsley. 

WW POINTS VALUE: 7 pts. 

Note: This recipe appears in the New Keto-Friendly South Beach Diet book. This dish is a healthy alternative on a traditional chicken alfredo dish. The creamy 'sauce' is made up of chicken broth, cauliflower rice, garlic, butter, onion, and Parmesan cheese pureed in a blender and poured into the pan mixed with the chicken and vegetables. I highly recommend adding 1 cup of broccoli florets to the end of the cooking to make the dish more flavorful and filling. This dish is another great way to kick-start your diet or healthy lifestyle when you fell off the bandwagon or got off track. This dish leaves a nice aftertaste in your mouth and you will be satisfied afterwards. 

Sesame-Glazed Beef and Veggie Bowl

Ingredients:

• 1 tbsp. extra-virgin olive oil
• 1 lb. beef steak
• 1/4 cup diced onion
• 2 cups broccoli florets
• 1/2 cup sugar snap peas
• 1/4 cup reduced-sodium tamari sauce
• 1 tbsp.  sesame oil
• 1 tbsp. minced garlic
• 1/2 cup reduced-sodium beef broth
• 1 tsp. tapioca flour
• 1/4 cup chopped scallions
• 1 tbsp. sesame seeds

Makes 4 Servings

1. In a large skillet, heat the olive oil over medium-high heat. 
2. Pat the beef dry and season it with salt and pepper to taste. Add it to the hot pan and brown it for 3-4 minutes per side. 
3. Remove the beef and set aside, reserving the grease in the skillet. 
4. Reduce the heat to medium. Add the onion to the skillet and cook for 3-4 minutes, until translucent. Add the broccoli florets and cook for another 3-4 minutes, until brown. Add the sugar snap peas and cook for 1-2 minutes. 
5. Meanwhile, in a small mixing bowl whisk together the tamari sauce, toasted sesame oil, minced garlic, beef broth, and tapioca flour until dissolved. Add the sauce to the skillet, stirring to coat the vegetables. Bring the mixture to a boil and then reduce the heat to medium-low. 
6. Cut the steak into small pieces, about 1 inch square, and add it back to the pan, simmering for 5-7 minutes, until the beef is cooked to desired doneness. 
7. Divide vegetables and steak mixture into 4 individual bowls. Garnish with the scallions and sesame seeds and serve. 

WW POINTS VALUE: 10 pts. 

Note: This recipe appears in the New Keto-Friendly South Beach Diet book. If you are craving takeout, put down the phone and make this dish instead. This is a new take on takeout food, steak and vegetables. This dish is a flavorful take on the traditional Asian takeout. Tamari sauce is similar to soy sauce but it's gluten free and less sodium. The homemade sauce is tasty on the beef and the vegetables as well. If you don't have snow peas or sugar snap peas on hand, substitute bell peppers and the meal will be just as filling and flavorful. 

Tropical Fruit Salad with Toasted Coconut

 Ingredients:

• 1 (20 oz.) can pineapple chunks in juice, drained
• 1 (15 oz.) can mandarin oranges in light syrup, drained
• 2 small bananas, sliced
• 2 kiwi fruit, peeled, halved lengthwise, and sliced
• 3 (6 oz.) containers raspberries
• 1/4 cup light pancake syrup
• 1/2 cup unsweetened flaked coconut, toasted

Makes 8 (1 cup) Servings 

Combine all the ingredients except the coconut in a serving bowl. Sprinkle with the coconut and serve at once or refrigerate, covered, up to 6 hours. 

WW POINTS VALUE: 3 pts. 

Note: This recipe appears in the WW in 20 Minutes Cookbook. A fruit salad is great way to start your day for  breakfast or as a light lunch. This fruit salad is flavorful and filling. If you have access to fresh fruit such as pineapples and oranges, I highly recommend using them because they are not contained in syrup or sodium. You can also use blueberries, strawberries, blackberries, apples and other fruit to this salad and it will be just as tasty. 

Cilantro-Lime Turkey Burgers

 Ingredients:

• 1 lb. lean ground turkey
• 1/2 red onion, diced
• 1/3 cup fresh cilantro, chopped
• juice of half a lime
• 1 tsp. garlic powder
• 1/2 tsp. sea salt
• 1/2 tsp. freshly ground black pepper
• 1 tsp. extra-virgin olive oil
• 8 leaves butter lettuce
• 1/4 cup thinly sliced red onion
• 4 tomato slices, 1/4-inch thick

Makes 4 Servings (1 burger per serving)

1. Place the ground turkey, onion, cilantro, lime juice, garlic powder, salt, and pepper in a large bowl and mix by hand until combined. Form into 4 patties. 
2. Heat the olive oil in a large skillet over medium-high heat. Add the burgers and cook for 4-5  minutes on each side until cooked through, or until an instant-read thermometer inserted into the center of the patties reaches 165 F. 
3. Transfer the burgers to a plate and let them rest. Serve them on butter lettuce wraps topped with red onion and tomato. 

WW POINTS VALUE: 5 pts.

Note: This recipe appears in the New Keto-Friendly South Beach Diet Book. Who doesn't love eating a juicy burger once in a while? The people at South Beach Diet know how to make delicious burgers. Turkey burgers are so succulent and juicy you won't miss the red meat/beef. The combination of lime juice and cilantro is quite delicious mixed in with ground turkey making the burgers. If you don't have garlic powder on hand, minced garlic will work just as well. 

1

Coffee-Almond Flans

 Ingredients:

• 1/3 cup + 2 tbsp. granulated sugar
• 3 tbsp. water
• 1 cup half-and-half
• 2 tsp. instant espresso powder
• 2 large eggs
• 1/4 tsp. almond extract
• pinch cinnamon
• pinch nutmeg
• 2 tbsp. slice or slivered almonds, toasted

Makes 4 Servings

1. Preheat oven to 325 F. 
2. Combine 1/3 cup of sugar and the water in a small heavy saucepan. Cook over medium heat, stirring occasionally, until sugar is dissolved; bring to a boil. Reduce heat and simmer, without stirring, brushing side of saucepan with brush dipped in cool water during first few minutes of cooking time, until syrup turns amber. Immediately pour caramel into 4 (6 oz.) ramekins, gently swirl ramekins to coat bottoms halfway up sides. Refrigerate until caramel is hard, about 10 minutes. 
3. Meanwhile, combine half-and-half and espresso powder in medium saucepan and cook over medium heat until bubbles form. Whisk eggs, remaining 2 tablespoons sugar, the almond extract, cinnamon and nutmeg in bowl. Remove saucepan from heat; whisk hot half-and-half mixture into egg mixture. Return mixture to saucepan and cook over medium-low heat, stirring constantly, until slightly thickened, about 3 minutes. Pour through sieve set over bowl. 
4. Divide custard  among ramekins. Put ramekins in 9-inch square baking pan. Place pan in oven; add enough hot water to pan to come halfway up sides of ramekins. Bake until flans are just set around edges and jiggle in center, 35-40 minutes. Transfer ramekins to rack; cool 30 minutes. Cover and refrigerate until chilled, at least 4 hours or up to 1 day. 
5. To serve, run thin knife around edges of flans to loosen from ramekins. Unfold onto plates; spoon any sauce over flan. Sprinkle with almonds. 

WW POINTS VALUE: 9 pts. 

Note: This recipe appears in the WW Family Meals Cookbook. Flan is an open tart-like pastry with the flavor of a sweetened egg custard and a caramel topping. This was my first attempt at flan and it wasn't bad. The combination of coffee and homemade caramel is quite delicious mixed in the with the ground cinnamon and nutmeg. Flan is very sweet so enjoy it wisely. 

Frozen Hot Chocolate

 Ingredients:

• 1/2 cup granulated sugar
• 1/4 cup unsweetened cocoa powder
• pinch of salt
• 2 cups low-fat milk
• 1 1/2 tsp. vanilla extract
• 1 (6 oz.) container fresh raspberries

Makes 4 Servings

1. Combine sugar, cocoa powder, and salt in a medium saucepan. Slowly whisk in milk until smooth. Cook over medium-high  heat stirring, until mixture simmers, about 8 minutes. Remove saucepan from heat; stir in vanilla. Pour cocoa mixture into a 9 x 13-inch baking pan; let cool. 
2. Place cocoa mixture in freezer 30 minutes. Remove pan from freezer; with fork, stir cocoa mixture, breaking up any ice crystals on bottom or along sides of pan. Return to freezer, stirring every 20-30 minutes, until mixture is completely frozen. about 2 hours. 
3. To serve, fluff cocoa mixture with fork; spoon evenly into 4 goblets or dessert dishes and top with raspberries. 

WW POINTS VALUE: 9 pts. 

Note: This recipe appears in the WW Family Meals Cookbook. The dessert is an oxymoron itself but it is quite tasty. The combination of raspberries and chocolate is quite decadent. Frozen hot chocolate is not that bad and you can enjoy it as a snack during the day. You can use any kind of berries in this dessert and the dessert will still be tasty. 

Croque Monsieur Egg Rolls

 Ingredients:

• 5 oz. lean cooked ham, finely diced (about 1 1/4 cups)
• 2 oz. low-fat Swiss cheese, finely chopped (about 1/2 cup)
• 1 tbsp. uncooked scallions, minced
• 8 egg roll wrappers
• cooking spray
• 1/4 cup honey mustard

Makes 8 Servings (1 egg roll  & 1 1/2 teaspoons mustard per serving)

1. Preheat oven to 400 F. 
2. Combine ham, cheese, and scallion in a small bowl; mix well. 
3. Place an egg roll wrapper on a flat work surface with the corners set vertically (pointing up and down-like a diamond shape). Arrange 3 slightly rounded tablespoons of filling down the center of the wrapper, leaving 1/2 inch of space at the bottom and top. 
4. Fold the bottom of the wrapper to the center, over the filling. Gently, but firmly, fold the left side of the wrapper to the center and then fold in the right side. Fold the top of the wrapper down to cover filling and seal any loose ends with water; repeat with remaining ingredients. 
5. Place filled wrappers on prepared baking sheet; lightly coat surface of wrappers with cooking spray. Bake until wrappers are golden brown, flipping once, about 16 minutes. 

WW POINTS VALUE: 2 pts. 

Note: This recipe appears on www.weightwatchers.com. These are a tasty and different take on a traditional French dish. These treats use egg roll wrappers and the wrappers work really well. I highly recommend adding a touch of minced garlic and diced red bell pepper for more flavor and a little more crunch to these treats. These treats can be enjoyed for lunch, dinner or even a light snack. 

Cinnamon Rolls

 Ingredients:

Rolls:

• ½ cup almond flour
• 1 packet South Beach Diet Simply Fit Vanilla Shake Mix
• 1 tsp. baking powder
• 1 Tbsp. cinnamon
• ½ cup peanut butter
• ½ cup pumpkin puree
• ½ cup coconut oil melted (measured solid)

Glaze:

• ¼ cream cheese, softened
• ¼ cup whole milk
• 3 Tbsp. Swerve granulated sweetener
• 2 tsp. lemon juice

Makes 12 Servings (1 roll per serving)

1. Preheat the oven to 350 F and spray a 12 muffin tin with cooking spray or line with baking cups. Set aside.
2. In a large mixing bowl, combine the dry ingredients and mix well. Add the wet ingredients and mix until fully incorporated.
3. Distribute the cinnamon roll batter evenly amongst the muffin tin. Bake for about 15 minutes. Cinnamon Rolls are done when a toothpick comes out clean. Allow to cool in the muffin tin for about 5 minutes, before transferring to a wire rack to cool completely.
4. Once cooled, prepare your glaze by combining all ingredients and mixing until combined. Drizzle over the Cinnamon Rolls.

WW POINTS VALUE: ?

Note: This recipe appears on www.palm.southbeahdiet.com/recipes. These cinnamon rolls were just fair. They were not the traditional cinnamon rolls you normally eat. They had a nice flavor to them but the texture wasn't there. Also, the cream cheese icing was to watery and it wasn't think and gooey. 

4-Ingredient Sugar-Free Chocolate Sauce

 Ingredients:

• ½ cup cocoa powder
• 2 Tbsp. coconut oil, melted
• 2 Tbsp. erythritol-based sweetener (confectioners’)
• 2 Tbsp. water

Makes 4 Servings 

1. 1. Whisk cocoa powder, coconut oil and erythritol in a medium-sized bowl until combined.
2. 2. Add water, whisking until the sauce reaches a thick, creamy consistency.
3. 3. Serve immediately or store in the fridge for up to 2 weeks.

WW POINTS VALUE: ?

Note: This recipe appears on www.palm.southbeachdiet.com/recipes. This homemade chocolate sauce is quick, easy and delicious. This sauce is perfect for a low-carb diet and it goes great in or on everything. It can go in a yogurt bowl with fruit, homemade oatmeal, with fruit, in a coffee to make a mocha latte or on top of pancakes for a decadent breakfast. 

1. 
   

One-Pan Olive Oil and Herb Poached Flounder

 Ingredients:

• ¾ lb. flounder fillets
• ¼ cup extra-virgin olive oil
• 3 Tbsp. lemon juice
• 2 Tbsp. minced garlic
• 2 Tbsp. rosemary, chopped
• 2 Tbsp. parsley, chopped
• 1 Tbsp. sage, chopped
• salt
• freshly ground black pepper

Makes 2 Servings.

1. Preheat oven to 400°F. 
2. Pat fish dry and season with salt and pepper to taste.
3. Whisk olive oil, lemon juice, garlic, rosemary, parsley, sage, salt and pepper in a 9x13 baking dish.
4. Arrange flounder in a single layer in the olive oil mixture. Spoon olive oil mixture over the flounder to coat.
5. Lay lemon slices on top of the flounder.
6. Bake 12-15 minutes, until the fish is cooked through and liquid is bubbling.
7. Serve fish with pan sauce drizzled over top.

WW POINTS VALUE:? 

Note: This recipe appears on www.palm.southbeachdiet.com/recipes. Poached fish is quite delicious when it is done right. The combination of olive oil, lemon juice and herbs are so succulent when they go with fish. If you don't have flounder on hand, you can use another white fish such as cod, sole or halibut and the meal will still be delicious. This meal is so quick and easy it can be made any week night in 30 minutes or less. 

Pepperoni & Goat Cheese Pizza

 Ingredients:

Crust:

• 1 1/2 cups shredded mozzarella cheese
• 2 oz. cream cheese
• 1 1/2 cups almond flour
• 1 large egg
• 1 tsp. minced garlic

Toppings:

• 1/2 cup pizza or tomato sauce
• 1 cup whole-milk mozzarella cheese
• 32 thin slices of pepperoni
• 1/2 cup crumbled goat cheese
• 2 tbsp. grated Parmesan cheese

Makes 8 slices (1 slice per serving)

1. Place an oven rack at the bottom of the oven and preheat it to 425 F. Take out a baking sheet and cut two pieces of parchment paper the same size. Set these aside. 
2. Combine the 1 1/2 mozzarella and cream cheese in a saucepan over low heat and stir until melted and smooth. Remove from the heat and allow the mixture to cool slightly. Transfer it to a food processor.
3. Add the almond flour and egg to the cheese mixture and pulse until a dough forms, about 2 minutes. 
4. Remove the dough from the food processor and transfer it to a piece of parchment paper. Cover the dough with the other piece of parchment paper and use a rolling pin to roll the dough into a rectangle about the size of your baking sheet, approximately 1/4-inch thick. 
5. Remove the top piece of parchment paper and transfer the dough along with the bottom piece of parchment paper to a baking sheet. 
6.  Use a fork to poke holes all over the dough. Spread the minced garlic evenly on top.
7. Place the baking sheet in the preheated oven. Bake for 9 minutes or until the dough starts to turn golden. Remove it from the oven. 
8. For the topping, spread the pizza sauce evenly over the dough. Sprinkle 1 cup mozzarella evenly on top, followed by the pepperoni and crumbled goat cheese. Sprinkle the Parmesan over the toppings. 
9. Bake for 10-15 more minutes or until the cheese melts and starts to bubble. Remove the pizza from the oven and allow it to cool before slicing and serving. Cut the pizza into 8 slices. 

WW POINTS VALUE:  9 pts.

Note: This recipe appears in the New Keto-Friendly South Beach Diet book. This is a new take on the traditional pepperoni pizza. It's flavorful and creamy and it's good for you. If you don't have pizza sauce on hand, use traditional marinara sauce or puttanesca sauce and the pizza will be just as delicious. If the dough doesn't work out, you can use traditional pizza dough and the pizza will be just as delicious and comforting. 

Cream of Broccoli Soup

 Ingredients:

• 6 slices raw bacon, chopped
• 2 tbsp. butter
• 2 cups broccoli florets
• 1/4 cup chopped shallots
• 1 tbsp. minced garlic
• 1/2 cup plain whole-milk Greek yogurt
• 1 cup whole milk
• 2 cups chicken broth
• 2 tbsp. fresh lemon juice
• 2 tbsp. chopped chives
• 1/4 cup sliced almonds

Makes 4 Servings

1. In a large stockpot, heat the chopped bacon over medium heat for 5-7 minutes, cooking until crisp. Remove the bacon and set aside, reserving the grease in the pan. 
2. Add the butter to the bacon grease and melt. 
3. Add the broccoli florets and cook for 4-5 minutes, until browned. Add the shallots and garlic and cook for 1 minute, until fragrant. 
4. Add the yogurt, milk, chicken broth, and lemon juice. Stir to combine. Bring to a boil, then reduce the heat to medium-low. Simmer for 5-6 minutes, until the broccoli is tender. 
5. Transfer the soup to a processor and puree until smooth, or use and immersion blender. 
6. Divide the soup evenly among 4 bowls. Garnish with the bacon, chives, and sliced almonds. 

WW POINTS VALUE: 8 pts. 

Note: This recipe appears in the New Keto-Friendly South Beach Diet Book. Cream of broccoli soup is quite delicious when it is done right. The Greek yogurt is the key ingredient that makes this soup rich and creamy. The garlic and the shallots also had more flavor to this salad. I highly recommend using an equal amount of chicken and vegetable broth more a more flavorful soup. If you want to go completely vegetarian, use vegetable stock. 

Soy and Ginger-Marinated Salmon

 Ingredients:

• 2 tbsp. unseasoned rice wine vinegar
• 1 tbsp. reduced-sodium soy sauce
• 1 tbsp. packed brown sugar
• 1 tbsp. grated peeled fresh ginger
• 1 garlic clove, minced
• 2 tsp. Asian (dark) sesame oil
• 1 (1 lb.) skinless salmon fillet, cut crosswise into 8 strips
• 4 cups lightly packed baby arugula
• 2 tbsp. chopped fresh chives
• 1 tbsp. black sesame seeds

Makes 4 Servings (1 cup salad & 2 salmon strips per serving)

1. To make the marinade, combine the vinegar, soy sauce, brown sugar, ginger, garlic and 1 teaspoon of the sesame oil in a large bowl. Transfer 2 tablespoons of the mixture to a medium bowl and add the salmon, turning to coat; let marinate about 5 minutes. 
2. Heat the remaining 1 teaspoon sesame oil in a large skillet over medium-high heat. Add the salmon and cook until just opaque in the center, about 2 minutes on each side. 
3. Add the arugula to the remaining vinegar mixture and toss to coat. Divide the arugula evenly among 4 plates. Top each serving with 2 salmon strips  and sprinkle with 1/2 tablespoon of the chives and 3/4 teaspoon of the sesame seeds. 

WW POINTS VALUE: 5 pts. 

Note: This recipe appears in the WW in 20 Minutes Cookbook.  Salmon grilled or sauteed is quite delicious when it's done right. The combination of soy, ginger and garlic is quite tasty and will leave you satisfied. You can enjoy this salmon with any leafy green of your choice and the meal will still be delicious. 

Easy Chicken Parm

 Ingredients:

• 1 (3-oz.) chicken breast
• 1/2 cup whole wheat pasta, cooked
• 1 zucchini, spiralized
• 1/2 cup low sodium tomato sauce
• 1/4 cup almond flour
• 1 Tbsp. fresh basil, chopped
• 1 tsp. nutritional yeast (optional)
• 1/8 tsp. pepper

Makes 1 Serving

1. Preheat oven to 375 degrees.
2. In a bowl or large dish, place almond flour and pepper. Mix. 
3. Dip the chicken in the almond flour mix so that all of the chicken is coated.
4. Line a baking sheet with parchment paper and place the chicken on the parchment paper. Place in the oven and let bake for about 35 min, flipping the chicken over halfway through.
5. Boil pasta for 7-10 minutes or until fully cooked. 
6. In a small sauce pan, add the spiraled zucchini (“zoodles”) and cook on low to medium heat for about 5 minutes. Drain the zucchini and mix in a bowl with cooked pasta.
7. Heat the tomato sauce and add to the noodle mixture.
8. When the chicken is done, place eon top of the noodles and sauce. Garnish with chopped basil and nutritional yeast.

WW POINTS VALUE: ?

Note: This recipe appears on palm.southbeachdiet.com/recipes. Chicken parmagiana is an Italian-American dish that originated in the Northeastern part of the United States in the 1950's. You can enjoy this classic Italian-American comfort food on your healthy lifestyle. Instead of traditional bread crumbs, almond flour is used and it's just as delicious. The spiralized zucchini adds a nice touch to this dish and it adds color and nutrients as well. If you don't want pasta in this dish, double up on the spiralized zucchini and/or yellow squash and you will be satisfied. 

Orange Dreamsicle Shake

 Ingredients:

• ½ cup unsweetened vanilla almond milk
• 1 packet South Beach Diet Keto Friendly Shake Mix, Vanilla
• ½ cup orange juice
• ½ tsp vanilla extract
• 1 tsp. orange zest
• 1 medium frozen banana
• ¼ cup ice

Makes 1 Serving

1. Add all ingredients to a blender. Blend until smooth.

WW POINTS VALUE: ?

Note: This recipe appears on palm.southbeachdiet.com/recipes. This shake will brighten your day and leave a nice aftertaste in your mouth. If you don't have orange juice on hand, used some freshly squeezed oranges and the shake will be just as delicious and you won't have any added sugars to this shake. You already get natural sugars from the fruits so any additional sugar won't be necessary. If you don't have the keto friendly shake mix on hand, use MCT oil instead and your shake  will taste just as good. This shake is packed with Vitamin C and potassium it will make it easier to fight the common cold. 

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Chicken, Shrimp & Chorizo Paella

 Ingredients:

• 1 tbsp. extra-virgin olive oil
• 2 (3/4 lb.) boneless, skinless chicken breast halves, cut in half crosswise
• 1/2 lb. extra-large shrimp, peeled & deveined
• 1/4 lb. chorizo sausage, cut into 1/4-inch slices
• 1 onion, finely chopped
• 1 bell pepper, chopped
• 1 cup peas
• 3 garlic cloves, minced
• 1 (14 1/2 oz.) can diced tomatoes, drained
• 1 1/4 cups reduced-sodium chicken broth
• 3/4 cup long-grain rice
• 8 small piemento-stuffed green olives sliced
• 1/2 tsp. saffron threads, crushed
• 1/8 tsp. smoked paprika
• 3 tbsp. chopped fresh parsley (optional)
• salt
• freshly ground black pepper

Makes 6 Servings (1 1/3 cups per serving)

1. Heat the oil in a large skillet over medium-high heat. Add the chicken and cook until browned, 3-4 minutes on each side. Transfer the chicken to a plate. Add the shrimp to the skillet and cook until browned, 1 1/2 minutes on each side; transfer to a separate plate. Add the chorizo to the skillet and cook until browned, about 3 minutes on each side; transfer to the plate with the chicken. 
2. Add the onion, bell pepper and garlic to the skillet; cook, stirring occasionally, until softened, about 4 minutes. Add the tomatoes, broth, rice, olives, saffron, and paprika; bring to a boil. Add the chicken and chorizo; return to a boil. Reduce the heat and simmer, covered, about 15 minutes. 
3. Add the shrimp to the skillet and simmer, covered, until the chicken and chorizo are cooked through and the shrimp are opaque in the center, about 7 minutes. Fluff mixture with a fork and stir in the parsley, if using. Season with salt and pepper to taste. 

WW POINTS VALUE: 7 pts. 

Note: This recipe appears in the WW Ultimate Chicken Cookbook. Paella is considered the national dish of Spain and it's a wonderful comfort food that is full of flavor. Paella is a saffron-infused Valencian rice dish that is rich with ingredients such as chicken, seafood, sausages, vegetables and flavorful seasonings such as saffron and paprika. This version of paella is tasty, filling and deliciously satisfying. The original recipe calls for Keilbasa sausage but I used chorizo because chorizo is a traditional ingredient used in paella. I added peas to the paella for a more filling flavor. Red bell peppers are used in traditional paella but you can use any bell pepper in this recipe. I highly recommend using bomba rice in this recipe for an authentic Spanish flare. 

Sweet Potato Egg Cups

 Ingredients:

For the Crust:

• 1 medium sweet potato, peeled and shredded
• 1/4 tsp. sea salt
• 2 tsp. coconut oil, melted
• 1/4 tsp. freshly ground black pepper
• 1/4 tsp. garlic powder

For the Egg Cups:

• 12 large eggs
• 1/2 cup heavy cream
• 1/4 tsp. sea salt
• 1/2 tsp. freshly ground black pepper
• 1/4 cup chopped spinach
• 1/4 cup diced tomatoes
• 1/4 cup feta cheese
• 1/4 cup shredded cheddar cheese

Makes 12 egg cups (3 egg cups per serving)

1. Preheat the oven to 400 F. Line a 12-cup muffin tin with silicone cups or paper cupcake liners and set aside. 
2. Combine the sweet potato and sea salt in a strainer and toss to coat. Let the mixture sit for 20 minutes to release any excess water. Transfer the sweet potato to a piece of cheesecloth and squeeze out the water. 
3. Put the sweet potatoes in a bowl and add the coconut oil, black pepper, and garlic powder. Toss to combine. 
4. Divide the sweet potato mixture evenly between the 12 muffin cups with the tip of a spoon. 
5. Bake for 15 minutes. Remove the muffin tin from the oven.
6. While the sweet potatoes are cooking, prepare the egg cups by adding the eggs, heavy cream, salt pepper, spinach, and tomatoes to a bowl and whisk to combine. 
7. Pour equal amounts of the egg mixture into the baked sweet potato cups. Top with the feta and cheddar. 
8. Bake for 15-20 minutes, or until the eggs are set. 
9. Remove from the oven and allow the egg cups to cool slightly before serving. 

WW POINTS VALUE: 9 pts. 

Note: This recipe appears in the New Keto-Friendly South Beach Diet book. Egg cups are great for breakfast or as a snack. These cups are an easy portable source of protein; they are freezer friendly and can be made in advance. These particular egg cups are flavorful and savory and they will quickly fill you up. The combination of eggs, cheese and vegetables is quite delicious when they are done right. 

Mediterranean Chicken Bowl

 Ingredients:

Chicken:

• 1.5 lb. chicken breast, cut into 1 inch cubes
• 3 Tbsp. olive oil
• 2 Tbsp. lemon juice
• 1 Tbsp. Red Wine Vinegar
• 1 Tbsp. dried oregano
• 1 Tbsp Za'atar Seasoning (or other greek seasoning)
• 1 tsp. garlic powder
• 1/2 tsp. salt
• 1/4 tsp. pepper

Mediterranean Salsa:

• 1 English cucumber, diced
• 1 cup tomatoes, diced
• 1/2 cup red onion, diced
• 3/4 cup kalamata olives
• 3 Tbsp. olive oil
• 1 Tbsp. red wine vinegar
• 1 tsp. dried oregano
• 4 cups frozen cauliflower rice
• salt 
• freshly ground black pepper
• 1/2 cup store bought Tzatziki sauce

Makes 8 Servings

1. Prepare the chicken by cutting into 1-inch cubes. Place chicken into a resealable storage bag with the remaining ingredients. Toss to coat evenly. Let chicken marinade for at least 30 minutes.
2. While the chicken is marinating make the Mediterranean salsa by dicing the cucumber, tomatoes and onion. Place into a medium bowl with the olives and toss with olive oil, vinegar and oregano.
3. Reheat the frozen cauliflower rice according to package instructions. Once heated through, place a paper towel on top of the cauliflower rice and press down to soak up the extra liquid. Season with salt and pepper as needed. Set aside.
4. After the chicken has marinated, heat a large skillet over medium heat. Add the chicken and the marinade into the pan and spread out into an even layer. Cook for approximately 4 minutes each side or until the chicken is cooked through. Remove from pan and set aside.
5. To assemble the bowls, divide the chicken and cauliflower rice evenly between four bowls. Top with the salsa and Tzatziki.

WW POINTS VALUE: ?

Note: This recipe appears on the website palm.southbeachdiet.com/recipes.  Her is another dish to kickstart your weight loss journey or healthy lifestyle. The flavors of the Mediterranean burst with flavor and fill you up. If you were to go to a fast food joint, a chicken bowl would probably be filled with fried chicken, mashed potatoes or rice and little or no vegetables. This chicken bowl is reimagined with grilled chicken, homemade salsa and cauliflower rice. This bowl is packed with protein and vegetables and will fill you up for lunch or dinner. 

Heirloom Tomato Lasagna

 Ingredients:

• 2 medium zucchini or yellow squash, sliced lengthwise 1/4-inch thick
• 3 tbsp. extra-virgin olive oil
• 1 medium onion, finely chopped
• 3 cups cremini mushrooms, sliced
• 1 tbsp. fresh lemon juice
• 1/2 small red bell pepper, chopped
• 2 garlic cloves, minced
• 1/2 cup canned chopped artichoke hearts, rinsed
• 2 tbsp. fresh basil leaves, shredded
• 1 tbsp. fresh oregano leaves, chopped
• 3 large heirloom tomatoes, sliced 1/2-inch thick, divided
• 1 cup whole-milk ricotta cheese
• 1/4 cup grated Parmesan cheese

Makes 6 Servings

1. Preheat the oven to 375 F. Lightly grease a 9-inch square baking dish and set it aside. 
2. Place the sliced zucchini in a colander and sprinkle it lightly with salt; set it aside. 
3. Heat the olive oil in a large skillet over medium heat. Add the onion and saute it until softened, about 3-4 minutes. Stir in the mushrooms, lemon juice, red bell pepper, and garlic. Cook for 5-6 minutes, until the vegetables are tender and the liquid has evaporated. 
4. Stir in the artichoke hearts, basil and oregano and season with salt and pepper to taste. Turn off the heat. 
5. Pat dry the zucchini slices with paper towels. 
6. Cover the bottom of the prepared dish with slightly overlapping tomato slices, using half the slices. Layer the zucchini, mushroom mixture, ricotta cheese, and most of the Parmesan, retaining a small amount for the topping. Finish off the dish with the remaining tomatoes. Brush the top of the tomatoes with a little olive oil, sprinkle them with salt and pepper, and scatter the remining  Parmesan on top. 
7. Bake for 18-20 minutes, or until the tomatoes begin to brown. Let the lasagna cool slightly in the baking dish before slicing  into 6 evenly cut pieces and serving. 

WW POINTS VALUE: 6 pts. 

Note: This recipe appears in the New Keto-Friendly South Beach Diet book. This is a new and colorful take on a traditional comfort food. This version of lasagna is gluten-free with vibrant flavors of the Mediterranean. This lasagna has six servings of vegetables and will leave a nice aftertaste in your mouth. If you don't have ricotta cheese on hand, cottage cheese works just as well. You can make this dish ahead of time and refrigerate it until you are ready to cook it and enjoy it. 

Grilled Spanish Mackerel with Quick Pickled Onions

 Ingredients:

• 1 medium red onion, thinly sliced
• 1/4 cup red wine vinegar
• 1 garlic clove, minced
• 2 tsp. granular sugar substitute
• salt
• freshly ground black pepper
• 4 (6 oz.) Spanish mackerel fillets, with skin
• 1 tbsp. fresh lemon juice
• 1 1/2 tsp. grated lemon zest 
• 1/2 tsp. dried oregano

Makes 4 Servings 

1. In a small saucepan, combine onion, vinegar, garlic, sugar substitute, salt and pepper; bring to a simmer, stirring occasionally, and cook until onions are softened and translucent, about 10 minutes. Transfer onions to a serving bowl. 
2. Lightly coat a grill or grill pan with cooking spray and heat to medium-high. Drizzle flesh side of fish evenly with lemon juice and sprinkle with lemon zest and oregano. Lightly season with salt and pepper. Grill fish, skin side down, for 5 minutes; turn and grill 5-7 minutes more, or until fish is cooked through and tender. 
3. Divide fish among 4 plates and serve hot with pickled onions on top or on the side. 

WW POINTS VALUE: 6 pts. 

Note: This recipe appears in the South Beach Diet Taste of Summer Cookbook. Grilled fish in the summer is flavorful and delicious when it's done right. The tangy onions go very well with this fish adding a touch of zing to the dish. If you don't have Spanish mackerel on hand, use Alaskan cod or halibut and the dish be be just as elegant and delicious. Don't forget to serve your choice of grilled vegetables to make this meal complete. 

Crudites with Arugula Pesto Dip

 Ingredients:

• 2 large bunches basil, leaves picked and stems discarded
• 1 large bunch arugula, trimmed
• 1/4 cup pine nuts
• 1 medium garlic clove, peeled
• 1/2 tsp. salt
• 6 tbsp. extra-virgin olive oil
• 2 tbsp. fresh lemon juice
• 2 tbsp. reduced-fat sour cream
• assorted fresh vegetables, such as asparagus, bell peppers, carrots, endive, radishes, and snow peas, cut up for dipping

Makes 1 1/2 cups dip

1. Finely ground basil, arugula, pine nuts, garlic, and salt in a food processor or blender. 
2. With machine running, add oil and lemon juice in a slow and steady stream. Add sour cream and process briefly just to combine. Transfer to a serving bowl, cover, and chill for 1 hour or overnight for flavors to blend. Serve at room temperature with assorted vegetables for dipping. 

WW POINTS VALUE: 1 pt. 

Note: This recipe appears in the South Beach Diet Parties & Holidays Cookbook. Crudites with homemade dip is quite delicious when it's done right. Arugula pesto is quite delicious; it has a peppery flavor to it. I added a touch of Parmesan cheese for a more traditional salty flavor and Parmesan cheese is a common ingredient in pesto. If you don't have arugula on hand, spinach or kale will work just as well and the pesto will be delicious. The leafy greens also adds nutrients such as calcium, folate and fiber. Serve this pesto with vegetables, grilled proteins of your choice or toasted bread and you and your guests will be satisfied. 

Plum & Toasted Almond Dessert Pizza

 Ingredients:

Dough:

• 1 1/2 cups whole wheat flour
• 1/4 cup granulated sugar
• 1 tbsp. baking powder
• pinch of salt
• 1/3 cup part-skim ricotta cheese
• 2 tbsp. cold unsalted butter, cut into pieces
• 1 egg white
• 2 tsp. low-fat milk
• 1 1/4 tsp. vanilla 

Topping:

• 1 egg white, lightly beaten
• 8 ripe purple plums (about 2 lbs.) halved, pitted & thickly sliced
• 1 tbsp. granular sugar
• 1 tsp. ground cinnamon
• 1 tsp. ground nutmeg
• 2 tbsp. sliced unbleached almonds

Makes 8 Servings (1 wedge per serving)

1. To make the dough, put the flour, sugar, baking powder and salt in a food processor; pulse to blend. Add the ricotta, butter, egg white, milk, and vanilla; pulse until the dough begins to form a ball. Wrap in plastic wrap and refrigerate at least 1 hour or up to overnight. 
2. Meanwhile, preheat the oven to 350 F. Lightly spray a large baking sheet with nonstick spray. 
3. Roll out the dough between 2 sheets of wax paper to form a 10-inch round. Remove the top sheet of wax paper and flip the dough onto the baking sheet; remove the wax paper. Fold the edge of the dough over to form a 1/2-inch rim. Bake for 10 minutes. Let cool about 5 minutes on the baking sheet on a rack. 
4. Brush the crust with the egg white. Beginning at the edge, arrange the plum slices in concentric circles, overlapping the slices slightly, sprinkle evenly with the sugar. Bake for 40 minutes. Sprinkle the almonds over the fruit and bake until the crust is golden brown and the plums soften but still hold their shape, about 10 minutes longer. Cut into 8 wedges and serve at once. 

WW POINTS VALUE: 5 pts. 

Note: This recipe appears in the WW Best-Ever Desserts Cookbook. Cooked fruit is such a delicious treat and you can enjoy a slice of pizza for dessert. Plum pizza is quite delicious. I reduced the granulated sugar from 1/2 cup to 1/4 cup  in the dough, 2 tablespoons to 1 tablespoon for the topping and added ground cinnamon and nutmeg to enhance the flavor of  the plum pizza. The dough for the pizza crust is refrigerated before being rolled out for two reasons: to relax the gluten in the flour and to make the dough easier to work with. This plum pizza is so delicious it will become a favorite at your table. 

Sausage & Cheese Breakfast Cups

 Ingredients:

• 4 oz. turkey sausage or crumbled turkey bacon
• 1/2 green bell pepper
• 1/4 onion, chopped
• 5 large eggs
• 1 (12 oz.) package sliced mushrooms
• 1/2 cup shredded reduced-fat cheddar cheese

Makes 6 Cups (1 cup per serving)

1. Preheat the oven to 350 F. Coat a 6-cup nonstick muffin pan with cooking spray or line with paper baking cups. 
2. In a medium skillet over medium-high heat, cook the sausage, pepper and onion for 5 minutes, or until the sausage is no longer pink. Soon the mixture into a bowl and cool slightly. Stir in the  eggs and mushrooms. Evenly divide the mixture among the prepared muffin cups. Sprinkle with the cheese. 
3. Bake for 20 minutes, or until egg is set. 

WW POINTS VALUE: 4 pts. 

Note: This recipe appears in the South Beach Diet Cookbook. These treats are a healthier and different take on the typical egg muffin you would get at a fast food restaurant. You can use bacon or sausage in these egg muffins and they will fill you up. You can also use any kind of shredded cheese in these muffins and they will still be tasty. You can make these muffins on the weekend and warm them in the microwave for a fast treat for breakfast or an on-the-go snack. 

Blueberry Granita

Ingredients:

• 1/2 cup water
• 1/4 cup sugar substitute
• 1 bag (10 oz.) frozen blueberries
• 1 lemon, peeled and juiced
• Lemon twist, for garnish
• 1/2 cup low-fat frozen whipped topping, thawed (optional)

Makes 6 Servings

1. In a small pot over medium heat, combine the water and sugar substitute. Bring to a boil. Boil for 2 minutes, then set aside to cool to room temperature.
2. In a food processor fitted with a metal blade, combine the blueberries, lemon peel, lemon juice and cooled syrup. Pulse for 2 minutes, or until the blueberries are coarsely ground. Pour into a small metal bowl and stir a few times with a fork to break up any large pieces. Cover the bowl with foil and place in the freezer overnight.
3. Spoon into 6 serving glasses, garnish with a lemon twist and top with the whipped topping, if using.

WW POINTS VALUE: 2 pts. 

Note: This recipe appears in the South Beach Diet Cookbook. This is a refreshing dessert to enjoy when you want to cleanse your palate. The combination of lemon juice and blueberries mixed with homemade syrup is delicious. You can use any kind of berry and use lemon, lime or orange juice in this recipe and your granita will be refreshingly delicious. 

Chocolate Peanut Butter Mug Muffins

Ingredients:

• 2 Tbsp. creamy natural peanut butter, unsalted and unsweetened
• 1 ½ Tbsp. unsalted butter or ghee
• 1 Tbsp. ground flaxseeds
• 1 scoop (about 2 Tbsp.) keto friendly vanilla protein powder
• ¼ tsp. baking powder
• 2 ½ Tbsp. full-fat sour cream or plain whole-milk Greek yogurt
• 1 large egg
• 2 tsp. powdered erythritol sweetener
• 2 Tbsp. sugar-free chocolate chips

Makes 2 Servings (1 muffin per serving)

1. Split all ingredients except for the chocolate chips between two large mugs. Whisk with a fork until well combined.
2. Stir in the chocolate chips.
3. Cook in the microwave for about 1 to 1 ½ minutes, until the mixture is set in the center.

WW POINTS VALUE: 12 pts. 

Note: This recipe appears in the New Keto-Friendly South Beach Diet book. Peanut butter and chocolate is a delicious and decadent combination. You can enjoy this muffin in minutes and it is melt-in-your-mouth delicious. if you want to give these muffins a more chocolatey flavor and creamier texture, add 1/2 a tablespoon  of unsweetened cocoa powder  and increase the sour cream or yogurt to 3 tablespoons and you will be satisfied. You can enjoy these muffins anytime of day. 

Mexican Breakfast Bake

Ingredients:

• 1/2 lb. chorizo sausage
• 1/4 cup diced onions
• 1 cup diced bell peppers
• 1/2 cup sliced white mushrooms
• 2 tbsp. minced garlic
• 2 cups packed chopped baby kale
• 12 eggs
• 1/2 cup whole milk
• 1 cup shredded cheddar cheese
• 1 cup shredded Colby Jack cheese
• 1/4 cup chopped fresh cilantro

Makes 8 Servings (1 piece per serving)

1. Preheat the oven to 375 F. Lightly coat with butter a 9 x13-inch baking dish and set it aside. 
2. Heat the sausage in a large saute pan over medium-high heat for 6-8 minutes, breaking it up with a spatula as it cooks, until it is cooked through. 
3. Remove the sausage, reserving the grease in the pan. Add the onions, bell peppers, and mushrooms to the pan and cook for 3-4 minutes, until the mushrooms are browned. Add the garlic and cook for 1 minute, until fragrant. Add the kale and and stir until wilted. Remove the pan from the heat and set it aside for 5 minutes to cool slightly. 
4. Whisk together eggs, milk, and salt and pepper to taste in a large bowl. Add to the bowl the cooled vegetable and sausage mixture, half the cheddar, and half the Colby Jack. Stir to combine.
5. Transfer the mixture to the prepared baking dish. Top with the remaining cheese. 
6. Bake for 30-40 minutes, until the eggs are set and the cheese is bubbling. Cut into 8 pieces. Serve warm, garnished with cilantro. 

WW POINTS VALUE: 10 pts. 

Note: This recipe appears in the New Keto-Friendly South Beach Diet book. This dish is both filling and flavorful. Chorizo sausage combined with eggs, vegetables and cheese is absolutely delicious. I highly recommend serving this dish at a brunch it's that good. 

Crispy Catfish with Tartar Sauce

Ingredients:

• 3/4 cup plain fat-free yogurt
• 1 shallot, finely chopped
• 2 tbsp. finely chopped fresh parsley
• 1 tbsp. fresh lemon juice
• 1 tbsp. fat-free mayonnaise
• 1 tbsp. pickle relish
• 2 tsp. capers
• 1 tsp. Worcestershire sauce
• 1/4 tsp. freshly ground black pepper
• 1/8 tsp. cayenne pepper
• 3/4 cup plain dried bread crumbs
• 1/4 cup almonds, toasted and finely chopped
• 2 tsp. dried thyme
• grated zest of 1 lemon
• 1/2 cup fat-free buttermilk
• 4 (5 oz.) catfish fillets
• lemon wedges

Makes 4 Servings (1 fish fillet and about 1/3 cup sauce per serving)

1. To make the tartar sauce, stir together yogurt, shallot, parsley, lemon juice, mayonnaise, pickle relish, capers, Worcestershire sauce, pepper, and cayenne in a serving bowl. Refrigerate, covered, until ready to serve. 
2. Preheat the oven to 400 F. Spray baking sheet with nonstick spray. 
3. Mix together bread crumbs, almonds, thyme, and lemon zest on sheet of wax paper. Pour buttermilk into pie plate. Dip fish fillets, one at a time, into buttermilk, then coat with bread crumb mixture, pressing gently so crumbs adhere. 
4. Place fillets on prepared baking sheet; spray with nonstick spray. Bake until just opaque in the center, about 10 minutes. Serve with tartar sauce and lemon wedges. 

WW POINTS VALUE: 7 pts. 

Note: This recipe appears in the WW New Complete Cookbook. If you enjoy fish and chips with a side of tartar sauce, you will enjoy making and eating this dish. You can use any kind of fish (cod, halibut, tilapia, etc.) and your meal will be delicious. The fish literally melts in your mouth it's that good. The tartar sauce is both tangy and delicious and it goes great with fish and potatoes. 

Summer Vegetable Barley Risotto

Ingredients:

• 1 cup onion, chopped
• 1 tbsp. extra-virgin olive oil
• 1 tbsp. minced garlic
• 3/4 cups pearl barley
• 1/2 cup white wine (optional)
• 5 cups hot vegetable or chicken broth
• 1 bay leaf
• 1 1/2 cups diced tomatoes 
• 2 cups green vegetables of your choice
• 1/4 cup grated Parmesan cheese
• 1 tsp. grated lemon zest
• salt
• freshly ground black pepper

Makes 4 Servings

1. In a large skillet, sauté the onions in the olive oil until golden. Add garlic and cook until aromatic. Add barley and stir to coat. Add wine and reduce until dry.
2. Add about 1 cup of hot stock and the bay leaf to barley, just enough to come to the top of the grain. Cook over medium heat until liquid is absorbed, stirring occasionally. (This should take about 5 minutes. If the liquid absorbs too quickly, reduce the heat.) Repeat with 4 more cups of hot stock, adding 1 cup at a time and cooking until all the liquid is absorbed before adding more, stirring occasionally. This should take about 35 minutes.
3. Stir in the vegetables; cook until the barley is slightly creamy and just tender. This should take about 15 minutes. Increase heat slightly if the mixture is too wet. Just before serving, remove the bay leaf; stir in the greens and allow to wilt. Stir in the cheese and zest. Adjust seasoning with salt, pepper and lemon juice.

WW POINTS VALUE: 8 pts. 

Note: This recipe appears in the New Sonoma Diet Cookbook. Risotto is a delicious comfort food when it is done right. This is another version of the barley risotto and it's quite tasty. I used the combination of asparagus and tomatoes and it was very tasty, succulent and juicy. You can enjoy your risotto in the summer with the right vegetables. 

Peanut Butter & Tahini Protein Bites

Ingredients:

• 1 cup unsalted natural peanut butter
• 1/4 cup tahini
• 1 tbsp. MCT oil
• 1/4 cup coconut flour (plus 1-2 tablespoons, if needed)
• 2 tbsp. ground flaxseeds
• 1/2 tsp. ground cinnamon
• 1/4 tsp. ground nutmeg
• 4 tbsp. keto-friendly vanilla protein powder
• 4 tbsp. collagen peptides
• 2 tbsp. powdered erythritol sweetener (confectioners' sugar)
• 1/4 tsp. Himalayan pink salt

Makes 24 balls (1 ball per serving)

1. Line a flat serving platter or a baking sheet with parchment paper and set it aside. 
2. Mix together the peanut butter, tahini, and MCT oil in a large bowl until smooth. 
3. Add the coconut flour, flaxseeds, cinnamon, nutmeg, protein powder, collagen peptides, erythritol, and salt; stir it thoroughly. 
4. Scoop outa rounded tablespoon of the mixture and form it into a ball; roll it onto the desired garnish, and place it on the prepared baking sheet. Repeat until all the mixture has been used (approximately 24 balls). 
5. Place the balls in the freezer and let them chill for about 10 minutes, or until firm. The balls are best stored in an airtight container in the freezer and can be kept for up to 2 months. 

WW POINTS VALUE: 3 pts. 

Note: This recipe appears in the New Keto-Friendly South Beach Diet book. These delectable bites are delicious as a snack during the day or after dinner. You can choose from among the following flavors for an optional garnish: sesame seeds, cacao nibs, carob powder, hemp seeds, and/or toasted shredded unsweetened coconut. The combination of peanut butter and chocolate makes a decadent flare. You can use any kind of nut butter in this recipe and the protein bites will still be delicious. 

Chicken Cobb Salad

Ingredients:

• 2 tbsp. white wine vinegar
• 1 tbsp. fresh lemon juice
• 1 tbsp. Dijon mustard
• 4 tsp. extra-virgin olive oil
• 1/4 tsp. freshly ground black pepper
• 1/8 tsp. salt
• 6 cups mesclun greens
• 2 cups bite-size pieces cooked chicken breast
• 2 tomatoes diced
• 1 avocado halved, pitted, peeled and cut into 1/2-inch pieces
• 2 hard-cooked large egg whites, finely chopped
• 3 slices bacon, crisp-cooked, drained and crumbled
• 2 tbsp. crumbled blue cheese

Makes 6 Servings (1 cup per serving)

1. To make the dressing, whisk together the vinegar, lemon juice, mustard, oil, pepper and salt in a small bowl until blended, set aside. 
2. Place the greens on a large serving platter. Arrange the chicken, tomatoes, and avocado in rows on top of the greens. Sprinkle the salad with the cooked egg whites, bacon, and cheese. Drizzle with the dressing and serve at once. 

WW POINTS VALUE: 5 pts. 

Note: This recipe appears in the WW Ultimate Chicken Cookbook. A cobb salad is a wonderful dish to enjoy for lunch or dinner. The Cobb salad originated at the Brown Derby restaurant in Hollywood in 1937. The owner, Bob Cobb, used the ingredients he had on hand to create what was to become a famous and delicious main course salad. This salad is flavorful and filling and is great for on-the-go or at home. 

Berry-Topped Cake with Strawberry Sauce

Ingredients:

• 2 (6 oz.) containers raspberries
• 2 (6 oz.) containers blackberries
• 2 tbsp. thinly sliced fresh mint
• 1/4 cup + 2 tbsp. granulated sugar
• 1 tbsp. + 2 tsp. fresh lime juice
• 2 cups strawberries, hulled
• 1 (9 oz.) store-bought angel food cake, cut into 6 wedges

Makes 6 Servings (1 wedge per serving)

1. Gently toss together the raspberries, blackberries, mint, 2 tablespoons of the sugar, and 2 teaspoons of the lime juice in a large bowl; set aside. 
2. Combine the strawberries and the remaining 1/4 cup sugar and 1 tablespoon lime juice in a blender or food processor and puree. 
3. Place a wedge of cake on each of 6 plates. Spoon about 3 tablespoons of the strawberry sauce around each wedge and top with about 2/3 cup of the berry mixture. 

WW POINTS VALUE: 5 pts. 

Note: This recipe appears in the WW in 20 Minutes Cookbook. This is a wonderful sweet ending after a filling meal. The combination of angel food cake and mixed berries is quite refreshing. The original recipe calls for 1/2 cup of granulated sugar but you can cut the sugar in half and the berry mixture and sauce still tastes just as delicious.