Grab-and-Go Nut & Berry Yogurt Bark

Ingredients:

• 2 cups plain whole-milk Greek yogurt
• 1/2 tsp. vanilla extract
• 2 tbsp. chopped pecans
• 2 tbsp. sliced almonds
• 2 tbsp. chopped walnuts
• 1/2 tsp. ground cinnamon
• 1/2 tsp. ground nutmeg
• 2 tbsp. blueberries
• 2 tbsp. sliced strawberries

Makes 6 pieces (1 piece per serving)

1. Line a 9 x 13-inch baking dish with parchment paper and set it aside. 
2. In a large mixing bowl, whisk together the yogurt and the vanilla extract. 
3. Transfer the mixture to the prepared baking dish and spread it into an even layer. 
4. Top with pecans, almonds, and walnuts, as well as the blueberries and strawberries. Gently press the toppings into the yogurt mixture.
5. Cover the yogurt bark and transfer it to the freezer for 3 hours, until firm. 
6. Cut or break the bark into 6 pieces. These may be stored in the freezer for up to a month in an air container. 

WW POINTS VALUE: 3 pts. 

Note: This recipe appears in the New Keto-Friendly South Beach Diet. Yogurt and berries make a delicious combination at the table or on the go. This yogurt bark is very tasty with the nuts and berries; plus you won't miss the granulated sugar in this dish. I added ground cinnamon and nutmeg for more flavor in this bark and it worked very well. 

Salmon Ball

Ingredients:

• 2 cups canned salmon, drained, flaked, and skin and bones removed
• 8 oz. reduced fat cream cheese, softened
• 1 tbsp. finely chopped onion
• 1 tbsp. fresh lemon juice
• 1 tsp. horseradish
• 1/4 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 1/4 tsp. liquid smoke
• 1/2 cup chopped almonds
• 3 tbsp. chopped parsley

Makes 1 (5-inch) ball or 16 (2-tbsp.) Servings

1. In a large bowl, combine the salmon, cream cheese, lemon juice, horseradish, salt, and liquid smoke; mix thoroughly. Refrigerate for 4 hours, or until form enough to form a ball. 
2. In a small bowl, combine the almonds and parsley. Shape the salmon mixture into a ball. Roll in the almond mixture. Refrigerate for 1 hour, or until chilled. 

WW POINTS VALUE: 2 pts. 

Note: This recipe appears in the South Beach Diet Cookbook. Salmon makes a delicious snack during the day. Don't be intimidated by the ingredients in this recipe. The combination of flaked salmon, cream cheese, onion and horseradish make a delicious dip. This appetizer makes a nice snack as a salmon ball or as a dip served with vegetable or crackers. 

Caprese Breakfast Muffins

Ingredients:

• 2 Tbsp. onion, chopped
• ½ cup grape tomatoes, chopped
• 4 large eggs
• 1 tbsp. unsweetened almond milk
• 1 tsp. dried basil
• 1 tsp. freshly ground black pepper
• Non-stick cooking spray
• ½ cup mozzarella cheese, shredded

Makes 2 Servings

1. Preheat the oven to 350°F.
2. Crack eggs into a medium-sized bowl and whisk with the almond milk until well combined.
3. Add tomatoes, onions and basil into the egg mixture, stir well.
4. Grease four of the muffin cups of a large muffin tin with nonstick cooking spray. Fill each of the sprayed muffin cups evenly with the egg mixture.
5. Sprinkle mozzarella cheese on top of each muffin cup evenly.
6. Bake in the oven for about 25-30 minutes or until the eggs are set and slightly golden brown. A toothpick inserted into the center of the muffin cup should come out clean.
7. Let muffins cool for about 5-10 minutes before using a fork or knife to remove them from the muffin tin.

WW POINTS VALUE: ?

Note: This recipe appears on www.southbeachdiet.com. There is nothing wrong with you if you're craving Italian food for breakfast. These muffins include tomato, mozzarella, and basil and they are quite delicious in eggs. Europeans know how to do breakfast and these egg muffins compliment the flavors of Italy. If you make this muffins on the weekend, you can enjoy them for days. 

Peppery Steak with Horseradish Cream

Ingredients:

• 1 1/2 lbs. London broil or other sirloin steak (about 1 inch thick)
• 1 tsp. extra-virgin olive oil
• 2 tbsp. cracked black pepper
• 1/2 cup reduced-fat sour cream
• 2 tsp. prepared horseradish
• salt

Makes 4 Servings

1. Rub steak with oil and pepper, pressing pepper into steak; season well with salt. Heat grill pan over medium-high heat or heat oven to broil. Grill or broil steak 5- 6 minutes per side for medium-rare. Transfer to a cutting board and cover loosely with foil to keep warm. Allow meat to rest for 5 minutes before thinly slicing across the grain. 
2. While steak is resting, mixing together sour cream and horseradish; season to taste with salt. Serve horseradish cream with steak. 

WW POINTS VALUE: 9 pts. 

Note: This recipe appears in the South Beach Diet Quick & Easy Cookbook. Grilled steak is so delicious any day of the week. The horseradish cream packs with a pungent heat and it goes great with steak, grilled vegetables and even in salads and sandwiches. I highly recommend adding minced garlic to the steak because garlic always makes everything taste better. 

Stuffed Chicken Breasts with Zucchini Fettuccine

Ingredients:
Chicken:

• 2 tbsp. extra-virgin olive oil
• 2 shallots, finely chopped
• 1 tsp. minced garlic
• 2 tbsp. sun-dried tomatoes
• 2 cups cremini mushrooms, thinly sliced
• 4 pieces (about 4 oz. each) thinly-sliced boneless, skinless chicken breasts
• 4 tbsp. cream cheese
• 1/2 cup chicken stock or water

Filling:

• 2 tbsp. shredded Parmesan cheese
• 1 tbsp. capers, chopped
• 3 tbsp. freshly chopped Italian parsley
• 3 tbsp. pine nuts

Fettuccine:

• 1 tbsp. extra-virgin olive oil
• 2 medium zucchini or yellow squash, spiralized, sliced, or peeled into ribbons with a vegetable peeler, or sliced into thin rounds
• 1 garlic clove, finely minced
• 1/2 cup cherry tomatoes, cut in half
• 2 tbsp. fresh chopped basil leaves

Makes 4 Servings

1. Preheat the oven to 400 F. Lightly grease a 9 x 13-inch baking dish with olive oil and set it aside. 
2. Heat the oil in a large skillet and sauté the shallots, garlic, and sun-dried tomatoes for 2-3 minutes. Add the mushrooms. Cook until the mushrooms are tender and all liquid has evaporated, about 4 -5 minutes. 
3. Transfer the mixture to a large bowl and stir in the Parmesan cheese, capers, parsley, and pine nuts to create a filling for the chicken.
4. Place the chicken breasts between 2 sheets of plastic food wrap and gently flatten them to about 1/2-inch, using a meat mallet. Season with salt and pepper to taste. 
5. Spread each chicken fillet with 1 tablespoon of the cream cheese and spoon 1/4 of the filling on top. 
6. Roll up the breasts, tucking in the ends, and secure them with kitchen twine or wooden toothpicks. 
7. Arrange the stuffed chicken, seam side down, onto the greased baking dish. Add the chicken stock and bake for about 20-25 minutes, or until the chicken is cooked through and golden. Transfer the chicken to a plate and tent with aluminum foil to keep warm; set aside. 
8. To make the fettucine, heat the olive oil in a large skillet over medium heat, adding the spiralized or otherwise precut zucchini, garlic and tomatoes. Cook, tossing often, for 2-3 minutes, or until the zucchini pieces are just tender. Stir in the basil and remove the mixture from the heat. Season with salt and pepper to taste. 
9. Slice the stuffed chicken breasts evenly into 4 slices and serve alongside the zucchini fettucine. 

WW POINTS VALUE: 9 pts. 

Note: This recipe appears in the New-Keto Friendly South Beach Diet book. Don't be intimidated by the ingredients in this dish. This Italian dish is flavorful and full of vegetables. The stuffing for the chicken is quite tasty and the zucchini fettucine is quite delicious. You won't miss the traditional pasta that goes with the chicken. The chicken is also succulent and flavorful too you will want to eat it again. 

Warm Raspberry Crisp

Ingredients:

• 3 cups fresh raspberries 
• 1/3 cup granular sugar substitute
• 1 tsp. vanilla extract

Topping:

• 2/3 cup almond flour
• 1/4 cup sliced almonds
• 1/4 cup shredded unsweetened coconut
• 2 tbsp. granular sugar substitute
• 1 tsp. ground cinnamon
• 1/2 tsp. ground nutmeg
• 4 tbsp. melted butter or coconut oil

Makes 8 Servings (1 square per serving)

1. Preheat the oven to 350 F.
2. Mix the raspberries, granular sugar, and vanilla in an 8-inch square baking dish. Spread evenly in the dish.
3. To make the topping, stir together all remaining ingredients in a bowl and then use your hands to crumble it over the berries. 
4. Bake for 20-25 minutes, or until golden and bubbling. Allow the crisp to cool in the pan for 15 minutes. Cut into 8 squares and serve. 

WW POINTS VALUE: 13 pts. 

Note: This recipe appears in the New Keto-Friendly South Beach Diet book. Cooked fruit for dessert is quite delicious and flavorful. The original recipe calls for 1/3 cup of granular sugar substitute but you can cut the sugar in half or substitute honey in place of the sugar with the raspberries and the filling will be just as good. I also cut the sugar substitute in half for the topping and added a touch of ground nutmeg with the ground cinnamon for a healthier and more flavorful topping. This dessert is gluten-free and make a wonderful, filling dessert. 

Beef with Mushrooms and Asparagus

Ingredients:

• 1 1/2 lb. London broil, 1-inch thick
• 4 garlic cloves, minced, divided
• 4 tsp. crushed dried rosemary, divided
• 2 Tbsp. extra-virgin olive oil, divided
• 1 small onion, sliced lengthwise
• 1 lb. asparagus, cut into 2-inch pieces
• 1 lb. white mushrooms, sliced
• 2 tsp. grated lemon zest
• Salt
• freshly ground black pepper

Makes 4 Servings

1. Score both sides of steak in a diamond pattern by carefully making 1/8-inch-deep diagonal cuts with a sharp knife at 1-inch intervals. Rub half of the garlic and 2 teaspoons of the rosemary into both sides of meat and season with salt and pepper.
2. Heat 1 tablespoon of the oil in a large nonstick skillet over medium-high heat. Add steak and cook, turning once, about 4 minutes per side for medium-rare. Transfer to a plate and loosely cover with foil to keep warm. Heat remaining oil in the same skillet. Add onion and cook, stirring often, for about 2 minutes. Add remaining garlic and cook, stirring constantly, until fragrant, about 30 seconds. Add asparagus and mushrooms and cook, stirring often, until asparagus is crisp-tender and almost all of the liquid has evaporated, about 5 minutes. Stir in lemon zest and remaining rosemary, season to taste with salt and pepper.
3. Cut steak into thin slices and serve with the vegetables. 

WW POINTS VALUE: 9 pts. 

Note: This recipe appears in the South Beach Diet Quick & Easy Cookbook. Meat and vegetables make a great meal and you don't have to go to a fancy restaurant ora fast food joint to enjoy this quick and easy meal that is both elegant and delicious. The combination of lemon, roasemary and garlic give this meal a nice Mediterranean flare. You can use any kind of steak in this recipe and your dish will still be tasty. 

Keto-Friendly Blueberry Muffins

Ingredients:

• 2 1/2 cups almond flour
• 1/2 cup granular sugar
• 1 1/2 tsp. baking powder
• 1/4 tsp. salt 
• 1/3 cup coconut oil, measured solid and then melted
• 1/3 cup unsweetened vanilla almond milk
• 3 large eggs
• 1/2 tsp. vanilla extract
• 3/4 cup frozen blueberries

Makes 6 Servings (2 muffins per serving)

1. Preheat the oven to 350 degrees F. Spray a 12 count muffin pan cooking spray or line with baking cups.
2. In a large bowl, mix together the dry ingredients - almond flour, Stevia, baking powder and salt.
3. Mix in the wet ingredient - coconut oil, almond milk, eggs and vanilla extract until well combined.
4. Gently fold in the frozen blueberries.
5. Evenly distribute the batter into the muffin cups. Bake for 25 minutes, until golden brown.
6. Remove muffins from tray and place on cooling rack.

WW POINTS VALUE: ?

Note: This recipe appears on www.southbeachdiet.com in the Recipes section. According to the people at South Beach Diet, you can have muffins for breakfast and be satisfied. These muffins swap the regular and whole wheat flour for almond flour and uses coconut oil and almond milk in place of milk or buttermilk. The recipe calls for 1/2 cup of granular sugar but you can use 2 tablespoons of sugar and the muffins will be tasty. 

Almond Flour Chicken Piccata

Ingredients:

Chicken:

• 2/3 cup almond flour
• 1/4 cup shredded Parmesan cheese
• 4 small or medium boneless, skinless chicken breasts
• 1 egg
• 2 tbsp. whole buttermilk
• 2 tbsp. extra-virgin olive oil
• 2 tbsp. chopped fresh parsley, divided

Sauce:

• 1 tbsp. butter
• 2 garlic cloves, minced
• 1/2 cup chicken broth
• 1/4 cup lemon juice
• 3 tbsp. capers

Makes 4 Servings

1. Combine the almond flour and Parmesan cheese with salt and pepper to taste in a shallow bowl and set aside. 
2. Pat chicken dry and then season it with salt and pepper to taste. Place the chicken breasts in a resealable bag. Press out the air and seal the bag. Pound the chicken breasts until they are about 1/2-inch thick. 
3. Whisk the egg buttermilk, and 1 tablespoon of water in a small bowl until combined. Add the mixture to the bag with the chicken. Reseal it, and shake to coat the chicken breasts.
4. Heat the olive oil over medium-high heat in a large sauté pan. 
5. Remove the chicken from the bag, allowing the excess egg mixture to drip away. Place the chicken breasts in the almond mixture and press to coat both sides. Shake away any excess and transfer the chicken to the hot pan. 
6. Cook for 2-3 minutes per side, until cooked through and golden. Remove the chicken from the pan and keep it warm. 
7. Melt the butter in the same sauté pan. Add the garlic and cook for 30 seconds, until fragrant. 
8. Add the chicken broth, lemon juice, and salt and pepper to taste. Bring the mixture to a boil and then reduce the heat and cook for 2-3 minutes, until slightly thickened. Use a wooden spoon to scrape up any browned bits. 
9. Remove the sauce from the heat. Add the capers and 1 tablespoon of the parsley; stir to combine. 
10. Place one chicken breast one each of 4 plates, top with the sauce, and garnish with the remaining parsley. 

WW POINTS VALUE: 12 pts. 

Note: This recipe appears in the New Keto-Friendly South Beach Diet book. You don't have to be afraid of the words 'keto-friendly.' Keto is short for ketogenic, referring to a diet that is low in carbohydrates and high in protein. This version of a classic Italian dish is keto-friendly because it uses almond flour instead of whole wheat or regular flour. This dish is very flavorful and delicious. The combination of lemon juice, chicken broth, garlic, and capers give this dish a tasty flare. This dish will become a favorite it's that good. 

Spiced Lamb Loaf

Ingredients:

Meatloaf:

• 1 cup chopped zucchini
• 1/2 cup chopped carrots
• 1/2 cup chopped onions
• 1/2 cup diced tomatoes
• 1 lb. ground lamb
• 1 tbsp. minced garlic
• 1 cup grated Parmesan cheese
• 1/3 cup almond flour
• 2 eggs
• 2 tbsp. tomato paste
• 2 tsp. ground cumin
• 1/4 tsp. ground allspice
• 1 tbsp. lemon juice

Tzatziki Sauce:

• 1/2 cup plain whole-milk Greek yogurt
• 2 tbsp. fresh lemon juice
• 1 tsp. minced garlic
• 1 tbsp. chopped fresh dill
• 1/4 cup small-diced cucumber

Makes 8 Servings (1 slice per serving)

1. Preheat the oven to 400 F. 
2. Grease a loaf pan with olive oil and set aside. Put the zucchini, carrots, onions, and tomatoes in a food processor and pulse until softly textured and well combined. Transfer the vegetables to a colander and let drain for about 10-15 minutes, occasionally pressing with a clean towel to squeeze out any excess water. 
3. Place the vegetables in a large mixing bowl. With a rubber spatula or similar tool, mix in the lamb, garlic, Parmesan, almond flour, eggs, tomato paste, cumin, allspice, lemon juice, and salt and pepper to taste. 
4. When the mixture is uniform throughout, transfer it into the prepared loaf pan and  smooth it into an even layer. Place the loaf pan inside a larger baking dish and fill the dish with enough water to come halfway up the sides of a loaf pan.
5.  Bake for 60-70 minutes, until the loaf is golden and cooked through. 
6. In a small mixing bowl, whisk together the yogurt, lemon juice, garlic, dill, and salt and pepper to taste. Add the cucumbers and stir to combine. Transfer the mixture to the refrigerator until you are ready to serve. 
7. Carefully pour the excess oil from the loaf pan. Allow the loaf to cool for 10-15 minutes before removing from the pan. Slice the loaf into 8 even slices and serve with tzatziki on the side. 

WW POINTS VALUE: 8 pts. 

Note: This recipe appears in the New Keto-Friendly South Beach Diet book. Meat loaf is a wonderful comfort food when it's done right. You can use ground beef, turkey, or lamb in this recipe and the meatloaf will be delicious. This meatloaf is packed with vegetables and other sorts of flavor. The tzatziki sauce adds a nice tang to the meatloaf. The loaf may be stored in the refrigerator for up to 4 days. If you want to freeze the loaf, place the individual spices on a baking sheet lined with parchment paper. Once they are frozen, they may be stored together in a large freezer-safe bag. 

Blueberry Waffles with Lemon Cream Cheese Frosting

Ingredients:

Waffles:

• 3 large eggs
• 1/2 cup unsweetened vanilla almond milk
• 5 tbsp. unsalted butter, melted
• 1 tsp. vanilla extract
• 3/4 cup almond flour
• 1/4 cup tapioca flour
• 1/2 cup unflavored whey protein powder
• 1/2 tsp. baking soda
• 1 tsp. baking powder
• 1/4 tsp. sea salt
• 1 tbsp. granular sugar substitute
• 1/2 cup frozen wild blueberries

Frosting:

• 2 tbsp. unsalted butter, softened
• 3 tbsp. cream cheese, softened
• 1 tsp. vanilla extract
• 2 tsp. lemon juice
• 1/4 tsp. lemon zest
• 3/4 cup confectioners' sugar
• 1-2 tbsp. unsweetened vanilla almond milk

Makes 2 large waffles (half a waffle per serving)

1. Preheat the waffle iron to medium-high heat. 
2. Separate the egg yolks from the whites and place in separate bowls. Add the egg yolks to one bowl with the milk, butter and vanilla. Whisk until combined. Set the mixture aside. 
3.  In a separate bowl, combine the flour, whey protein powder, baking soda, baking powder, sea salt, and sugar substitute. 
4. Fold the dry ingredients into the wet ingredients, stirring just enough to combine them. 
5. Beat the reserved egg whites with a handheld mixer until stiff peaks form, about 3 minutes. Fold the egg whites into the batter.
6. Gently stir in the blueberries. 
7. Use a 1/4 cup measure to pour the batter into the center of the waffle iron. Bake according  to your waffle iron's instructions. Repeat with the remaining batter. 
8. While the waffles are cooking, make the frosting by combining the butter and cream cheese in a bowl and beating them with a handheld mixer for 1 minute, or until smooth. Add the vanilla, lemon juice and zest and beat until combined, about 20 seconds. Beat in the confectioners' sugar until incorporated. 
9. Beat in the almond milk, 1 tablespoon at a time, until the frosting reaches for the desired consistency. 
10. Spread the frosting evenly over the waffles. Serve them immeadiately. 

WW POINTS VALUE: 19 pts. 

Note: This recipe appears in the New Keto-Friendly South Beach Diet book. Homemade waffles are delicious for breakfast, lunch or dinner. These waffles are delicious. Don't be intimidated by the ingredients. These waffles are just as easy to make as regular waffles. The cream cheese frosting is VERY sweet so you don't have to put it on your waffles. The blueberries or any other berries will make the waffles just as sweet and tasty. I also recommend adding a touch of cinnamon, nutmeg, ground cloves, and/or ground ginger to make these waffles more flavorful. 

Seared Steak with Gorgonzola Cream Sauce

Ingredients:

• 1 tbsp. butter, divided
• 1 lb. ribeye beef steak
• 1 tbsp. minced garlic
• 2 tbsp. lemon juice
• 2 tbsp. heavy cream
• 2 tbsp. plain whole-milk Greek yogurt
• 2 tbsp. Gorgonzola cheese
• 2 tbsp. sliced basil leaves

Makes 4 Servings

1. Preheat the oven to 400 F. 
2. Melt 1/2 tablespoon of the butter in a skillet over medium-high heat. 
3. Pat the steak dry and then sprinkle it with salt and pepper to taste. 
4. Add the steak to the melted butter and sear it  for 5-8 minutes per side, until cooked to the desired doneness (about 6 minutes per side for medium rare). 
5. Remove the steak from the pan and allow it to rest for 5-10 minutes. Tent it with foil to keep it warm. 
6. Melt the remaining 1/2 tablespoon pf butter in the same sauté pan over medium heat. 
7. Add the garlic and cook for 1 minute, until fragrant. 
8. Add the lemon juice to the pan and scrape up any browned bits with a wooden spoon. 
9. Add the heavy cream, yogurt, Gorgonzola cheese. Stir to combine. Simmer the sauce on low for 3-4 minutes, until thickened. 
10.  Slice the steak into thin strips, dividing equally between 4 plates and topping each with 2 tablespoons of the cream sauce. Garnish with the sliced basil leaves. 

WW POINTS VALUE: 12 pts. 

Note: This recipe appears in the New Keto-Friendly South Beach Diet book. Who doesn't love a steak once in a while? This steak dinner is quick, easy, and delicious. The cream sauce is quick and easy too and it goes great with the steak and the vegetables of your choice. The sauce can be made up to 4 days in advance and stored in the refrigerator when ready to serve. 

Pesto Pasta Salad

Ingredients:

• 3 tbsp. pine nuts
• 1 medium garlic clove, unpeeled
• 6 oz. whole wheat penne
• 1 1/2 cups packed fresh basil leaves
• 1 cup packed baby spinach leaves
• 1 tbsp. fresh lemon juice
• 1 tbsp. extra-virgin olive oil
• 1/3 cup grated Parmesan cheese
• 1/4 cup fat-free cottage cheese
• salt
• freshly ground black pepper
• 2 medium tomatoes, coarsely chopped

Makes 4 Servings

1. Bring a large pot of lightly salted water to a boil. 
2. Meanwhile, in a small ungreased skillet over medium-low heat, toast the pine nuts, shaking the pan often, until golden and fragrant, 1-2 minutes. Pour onto a plate to stop the cooking. 
3. Add the garlic to the boiling water and cook for 1 minute. Using a slotted spoon, remove from the water. When cool, peel and coarsely chop.
4. While the garlic is cooling, add the pasta to the boiling water and cook according to package directions. Reserving 1/4 cup of the cooking water, drain the pasta in a colander and rinse under cool running water. Drain well. 
5. While the pasta is cooking, make the pesto: In a food processor pulse the pine nuts, garlic, basil, spinach, lemon juice, oil, and 2 tablespoons water until combined. Add the Parmesan and cottage cheese. Process until well combined. Season with salt and pepper to taste. 
6. In a large serving bowl, toss the cooled pasta with the pesto, slowly adding reserved cooking water until the sauce is desired consistency. Fold in the tomatoes and serve. 

WW POINTS VALUE: 8 pts. 

Note: This recipe appears in the South Beach Super Quick Cookbook. Pasta is a wonderful comfort food once in a while. A pasta salad can be very delicious and filling for lunch or dinner and this particular salad does just that. Adding spinach or kale to the pesto keeps the color and boosts it will a touch more vitamins and minerals. You can cook this salad once and eat it twice. You can add cooked chicken or pork for a higher protein meal or make a double or triple batch of pesto and toss the salad with steamed vegetables of your choice. 

Sticky Sesame Chicken

Ingredients:

For the chicken:

• 1 lb. boneless, skinless chicken breasts
• 2 tbsp. extra-virgin olive oil
• 2 tsp. tapioca flour
• 2 tbsp. sesame seeds
• 1/4 cup chopped fresh cilantro
• 4 lime wedges

For the Marinade:

• 1/4 cup coconut aminos
• 1 tsp. granular brown sugar substitute
• 1 tbsp. fresh minced garlic
• 1 tbsp. freshly minced ginger
• 2 tsp. sesame oil
• 3 tbsp. rice wine vinegar

Makes 4 Servings

1. Pat the chicken dry. Dice into 1/2-inch pieces and season it with salt and pepper to taste. 
2. In a large mixing bowl, whisk together the coconut aminos, sugar substitute, garlic, ginger, sesame oil, rice wine vinegar, and sat and pepper to taste. Add the chicken and toss to coat. Cover and transfer to the refrigerator for 30 minutes to marinate. 
3. Heat the olive oil over medium-high heat in a large sauté pan.
4. Remove the chicken from the marinade, allowing the excess to drip away. Reserve the marinade. place the chicken in the hot pan and cook for 3-4 minutes per side. 
5. Add the tapioca flour to the marinade and whisk to combine. Add the marinade to the pan with the chicken and cook for 4-5 minutes, until the sauce thickens. 
6. Evenly divide among 4 bowls and serve the chicken garnished with sesame seeds, cilantro and lime wedges. 

WW POINTS VALUE: 8 pts. 

Note: This recipe appears in the New Keto-Friendly South Beach Diet book. If you're thinking about ordering takeout, put down the phone and make this dish instead. There is nothing like succulent, juicy chicken cooked with ginger, garlic and lime for a different taste. Coconut aminos is a soy sauce substitute that is made from fermented coconut palm sap so it is soy, wheat and gluten free. You can substitute tamari or soy sauce for the coconut aminos and the dish will still be delicious. You can store this chicken dish in an airtight container for up to 4 days and it will still be good. 

Bacon & Cheddar Egg Cups

Ingredients:

• 20 eggs
• 1 cup whole buttermilk
• 1 cup plain whole-milk Greek yogurt
• 1/3 cup cooked & crumbled bacon
• 1/4 cup shredded cheddar cheese
• salt
• freshly ground black pepper

Makes 24 egg cups (2 egg cups per serving)

1. Preheat the oven to 350 F. 
2. Lightly grease with butter two 12-count muffin tins (for 24 total muffins) and set aside.
3. Whisk the eggs, buttermilk, yogurt, salt and pepper to taste in a large mixing bowl.
4. Divide the mixture evenly between 24 prepared muffin cups. 
5. Divide the bacon and cheddar among the cups. 
6. Transfer to the oven and bake for 20-25 minutes. until the eggs are set. 
7. Cool for 5-10 minutes in muffin tins and then gently slide a butter knife around the edges to release the egg cups. Remove them to  wire rack. 
8. Serve warm or store in an airtight container in the refrigerator for 3-4 days. 

WW POINTS VALUE: 6 pts.

Note: This recipe appears in the New Keto-Friendly South Beach Diet book. If you like eggs dishes, these egg treats are for you. These egg cups are a great way to start your morning. They're made with buttermilk, yogurt and the fillings of your choice. The combination of cheddar and bacon is delicious and these egg cups taste just as good as what you would order at a fast food joint or at a café. 

Beef and Vegetables Stew

Ingredients:

• 3 tbsp. butter, divided
• 1 lb. diced beef
• 1/2 cup pearl onions or chopped onions
• 1/4 cup chopped celery
• 1/2 cup chopped carrots
• 8 oz. Portobello mushrooms, cleaned and chopped
• 1 cup diced turnips
• 1 tsp. gelatin powder
• 2 tsp. minced garlic
• juice of 1 lemon
• 2 tbsp. tomato paste
• 2 cups beef broth
• 1/4 canned white beans, rinsed and drained (optional) 
• 2 tbsp. chopped parsley

Makes 4 Servings

1. Melt 2 tablespoons of the butter over medium-high heat in a large stockpot or Dutch oven. 
2. Pat the beef dry and season it with salt and pepper to taste. Add the beef to the pot and brown it for 4-5 minutes on each side. Remove the beef and set aside. 
3. Add the remaining 1 tablespoon of the butter to the pot and melt.
4. Add the onions, celery, and carrots to the pot. Cook for an additional 5-7 minutes, stirring occasionally. 
5. meanwhile, pour 1/4 cup of water into a small bowl and sprinkle the gelatin over the top. Set the mixture aside to soften for at least 5 minutes. 
6. Add the garlic to the pot and cook for 1 minute, until golden. 
7. Add the lemon juice, tomato juice, and beef broth and stir to combine, scraping up any browned bits with a wooden spoon. 
8. Add the beef and beans (if using) to the pot and bring the stew to a boil. Once it is boiling, reduce the heat to medium-low. 
9. Whisk the gelatin into the water and blend to dissolve it; then add the mixture to the stew. Simmer the stew for 15-20 minutes, until the vegetables are tender and the broth is slightly thickened. 
10. When you are ready to serve, ladle the stew evenly into 4 bowls and garnish with the parsley. 

WW POINTS VALUE: 11 pts. with or without the beans

Note: This recipe appears in the New Keto-Friendly South Beach Diet book. Beef stew is an elegant and wonderful comfort food to enjoy. This version of beef stew is filled with tender beef, pearl onions, mushrooms and the options of white beans. If you want to make this stew with fewer carbs, make it without the beans and add a touch of diced tomatoes instead and the stew will be just as flavorful. 

Cod with Almond-Basil Relish

Ingredients:

Relish:

• 1/2 cup almond-stuffed green olives, sliced (or substitute 1/4 cup pitted green olives and 1/4 cup blanched almonds)
• 2 tbsp. capers, chopped
• 1 tbsp. extra-virgin olive oil
• 2 tbsp. chopped roasted red peppers
• 4 tbsp. chopped fresh basil
• 2 tbsp. lemon juice, to taste
• 1/4 tsp. crushed red pepper

Cod:

• 4 (5 oz.) skinless cod or haddock filets
• 2 tbsp. extra-virgin olive oil
• 1 tbsp. unsalted butter
• 2 tbsp. chopped fresh parsley

Makes 4 Servings (1 fillet per serving)

1. Combine all the relish ingredients in a bowl and mix well. Season with salt and pepper to taste and refrigerate until needed. 
2. Season the fish with salt and pepper to taste. Heat the oil and butter in a large skillet over medium-high heat and cook for about 4 minutes per side, or until golden. 
3. Transfer the fish to serving plate and serve topped with the relish and sprinkled with the parsley.

WW POINTS VALUE: 6 pts. 

Note: This recipe appears in the New Keto-Friendly South Beach Diet book. Fish and vegetables make a great dinner when it's done right. This dinner takes about 20 minutes to make and it can be enjoyed on any day of the week. The flavors from the relish have a nice Italian and Mediterranean flare and will wake up your taste buds. You can serve your choice of grilled or sautéed vegetable to make this meal complete. You can use cod, haddock, halibut or any white flaky fish in this recipe and your meal will be delicious.