Beef Burrito Bowls

Ingredients:

Beef:

• 1 lb. lean ground beef
• 2 1/2 tbsp. chili powder
• 1 tsp. ground cumin
• 1/2 tsp. smoked paprika
• 1 tsp. onion powder
• 1 tsp. minced garlic
• 1/4 tsp. sea salt
• 1/4 tsp. freshly ground black pepper

For the Bowls:

• 2 tsp. avocado oil or extra-virgin olive oil
• 4 cups cauliflower rice (1 medium head, grated or finely chopped)
• 1 red onion, diced
• 1 head romaine lettuce, chopped
• 1/2 cup cherry tomatoes, halved
• 1 cup salsa
• 1 avocado, sliced
• 1/4 cup fresh cilantro, chopped
• 1 lime, sliced

Makes 4 Servings

1. Heat a large skillet over medium-high heat and add the beef. Cook for 2-3 minutes, until no longer pink. 
2. Add the chili powder, cumin, smoked paprika, onion powder, garlic, salt, and pepper. Continue to cook, stirring frequently, until the beef is fully browned, about 5 minutes. 
3. In a skillet, heat the oil over medium heat and add the cauliflower rice. Cook until tender about 5 minutes. 
4. Assemble 4 bowls with equally distributed cauliflower rice and beef, adding the red onion, lettuce, cherry tomatoes, salsa, avocado, and cilantro. Serve with the lime slices. 

WW POINTS VALUE: 11 pts. 

Note: This recipe appears in the New Keto-Friendly South Beach Diet book. Burrito bowls may be messy but they are delicious. You don't have to go to a Mexican fast food joint to get your cravings for Mexican food. You can make these guilty pleasures at home for a fraction of the price. These bowls use cauliflower rice in place of real rice. You can also use ground chicken, turkey or pork in this dish and the bowls will be delicious. The bowl are also loaded with vegetables which will fil lyou up. 

Prosciutto & Gouda Pizza

Ingredients:

• 1 tbsp. unflavored gelatin powder
• 2 cups almond flour
• 1/2 tsp. sea salt
• 2 tbsp. melted butter
• 1/4 cup grated Parmesan cheese
• 1 tsp. baking powder
• 1 tsp. dried thyme
• 1 tsp. dried rosemary
• 1/2 tsp. dried oregano
• 1/4 cup crushed tomatoes
• 1/4 cup basil leaves
• 1/2 cup shredded Gouda cheese
• 1/2 cup shredded mozzarella cheese
• 1 oz. chopped prosciutto

Makes 6 Servings (1 slice per serving)

1. Preheat the oven to 350 F. Grease a baking sheet very lightly with olive oil and set aside. 
2. Bring 1/4 cup of water to a boil in a small pot. Pour it into a small heatproof bowl. Sprinkle the gelatin over the top. Set the mixture aside for at least 5 minutes. 
3. Pulse the almond flour, salt, melted butter, Parmesan cheese, baking powder, thyme, rosemary, and oregano in a food processor until combined. Whisk the gelatin into the water to dissolve it and add this mixture to the food processor. Pulse for 1 minute, until a dough forms. 
4. Turn the dough out onto a large sheet  of parchment paper. Cover the dough with another large sheet of  parchment paper. 
5. Roll the dough out to a circle 8 inches in diameter and about 1/2-inch thick. 
6. Top the dough with the crushed tomatoes, basil leaves, shredded Gouda, shredded mozzarella, and chopped prosciutto. 
7. Transfer to the oven and bake for 12-15 minutes, until the crust is crispy and the cheese is bubbling.
8. Cut the pizza into 6 slices. Serve warm or store in an airtight container in the refrigerator for 3-4 days. 

WW POINTS VALUE: 10 pts. 

Note: This recipe appears in the New Keto-Friendly South Beach Diet book. Pizza can be a wonderful comfort food when it's done right. I was somewhat disappointed in this recipe. I loved the flavors of the herbs, cheeses and other toppings but the almond crust is what killed this dish. The almond crust  was very grainy and made the pizza somewhat inedible. I do recommend the toppings but put them on whole wheat dough instead. 

Homestyle Green Bean Casserole

Ingredients:

• 1/2 cup buttermilk
• 1/4 cup whole wheat bread crumbs
• 1/4 cup ground walnuts
• 1 onion, cut crosswise into 1/4-inch-thick slices and separated into rings
• 1/2 pound baby bella or cremini mushrooms, sliced
• 1 onion, chopped
• 1/2 teaspoon dried thyme
• 1/4 teaspoon salt
• 1/4 cup whole wheat flour
• 3 cups whole milk
• 16 oz. frozen French-cut green beans, thawed and drained

Makes 8 Servings

1. Preheat the oven to 500°F. Coat a medium baking sheet and 13" X 9" baking dish with cooking spray.
2. Place the buttermilk in a shallow bowl. Place the bread crumbs and walnuts in another shallow bowl; stir to combine. Dip the onion rings into the buttermilk, then dredge in the bread crumbs and place on the prepared baking sheet. Coat the onion rings lightly with cooking spray.
3. Bake for 20 minutes, or until tender and golden brown.
4. Meanwhile, heat a medium saucepan coated with cooking spray over medium heat. Add the mushrooms, chopped onion, thyme, and salt. Coat with cooking spray.
5. Cook, stirring occasionally, for 4 minutes, or until the mushrooms release their liquid. Sprinkle with the flour and cook, stirring, for 1 minute. Add the milk and cook, stirring constantly, for 3 minutes, or until thickened. Add the green beans and stir to combine.
6. Reduce the oven temperature to 400°F. Pour the bean mixture into the prepared baking dish. Scatter the onion rings over the top. Bake for 25 minutes, or until hot and bubbly.

WW POINTS VALUE: 3 pts. 

Note: This recipe appears in the South Beach Diet Cookbook. A green bean casserole can be a comfort food when it's done right. This casserole is both comforting and filling. It has three servings of vegetables and it's quite delicious. I highly recommend adding minced garlic to this dish because garlic always makes everything taste better. 

Chocolate Chip Cookie Dough Bites

Ingredients:

• 1/2 cup cashew butter 
• 2 tbsp. coconut oil, melted
• 2 tbsp. granular sugar substitute
• 1/2 tsp. vanilla extract
• 1/4 cup coconut flour
• 1/4 tsp. salt
• 2 tbsp. sugar-free chocolate chips

Makes 12 Balls (1 ball bite per serving)

1.  Stir together the cashew butter, coconut oil, granular sugar, and vanilla extract in a small bowl. Add all the remaining ingredients and stir well to combine. 
2. Transfer the bowl to the refrigerator to chill for 15-20 minutes, or until firm. 
3. Using a heaping tablespoon, portion the cookie dough into 12 balls.
4. Place the balls in a container with a lid and store them in the refrigerator for up to a week. 

WW POINTS VALUE: 3 pts.

Note: This recipe appears in the New Keto-Friendly South Beach Diet book. Chocolate chip cookie dough is a guilty pleasure for a lot of people but this keto-friendly version is good for you and it tastes just as delicious as regular cookie dough. These cookie dough bites are packed with flavor and they are delicious when they are eaten cold. This recipe calls for cashew butter but you can use almond or peanut butter and the cookie dough bites will be just as delectable. You can also use almond extract in this recipe in place of the vanilla extract. 

Home-Style Chicken & 'Rice'

Ingredients:

• 1 tbsp. extra-virgin olive oil
• 1 lb. boneless, skinless chicken breasts
• 1/2 tbsp. butter
• 1/4 cup diced onion
• 1/4 cup diced carrot
• 1 cup sliced mushrooms
• 1 tbsp. tapioca flour
• 1/4 cup heavy cream
• 1/2 cup chicken broth
• 1 tsp. garlic powder
• 1/2 tsp. paprika
• 1 1/2 cups cooked cauliflower rice
• 2 tbsp. chopped fresh 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. Place the chicken in the hot pan and cook it for 3-4 minutes, until brown. Remove the chicken and set it aside, reserving the grease in the pan. 
3. Reduce the heat to medium. Add the butter to melt. 
4. Add the onion, carrot, and mushrooms. Cook for 3-4 minutes, until the onions are soft and the mushrooms are browned. 
5. Sprinkle the vegetables with tapioca flour and stir for 1 minute to incorporate. 
6.  Add the heavy cream, chicken broth, garlic powder, and paprika to the mixture. Bring it to a light boil. 
7. Return the chicken to the pan, reduce the heat to low, and simmer for 5-7 minutes, until the chicken is cooked through and the sauce is thickened. Evenly distribute the cauliflower rice into 4 individual bowl; than add the cooked chicken and veggies. Garnish with parsley and serve. 

WW POINTS VALUE: 8 pts. 

Note: This recipe appears in the New Keto-Friendly South Beach Diet book. I had chicken and rice for dinner as a kid and it was NOTHING like this dish. This chicken dish is filled with vegetables and flavor. The rice in this dish is shredded cauliflower. Shredded cauliflower is so good you'll forget it's not rice. The sauce has a nice, spicy taste to it adding flavor to the succulent chicken and vegetables. Serve this comfort food dish and it will become a staple favorite on the weekeday. 

Chicken Fajita Bowl

Ingredients:

• 1 tbsp. olive oil
• 1 lb. boneless, skinless chicken breasts
• 1 tsp. paprika
• 1/4 cup sliced onions
• 2 garlic cloves, minced
• 1 medium bell pepper, sliced
• 2 tbsp. tomato paste
• 2 tbsp. fresh lime juice
• 1 tsp. chipotle chili powder
• 1/4 cup chicken broth
• 1/2 cup canned black beans, rinsed & drained
• 1 1/2 cup cooked cauliflower rice
• 1/2 cup Monterey Jack cheese
• 2 tbsp. chopped cilantro

Makes 4 Servings (1 bowl per serving)

1.  Heat the oil over medium-high heat in a large skillet. 
2. Pat the chicken dry. Dice into 1/2-inch pieces and season it with salt and pepper to taste. Place it in the hot skillet and brown it for 3-4 minutes per side. Remove the chicken and set it aside, reserving the grease in the pan. 
3. Reduce the heat to medium. Add the onion, garlic, and bell pepper and cook for 3-4 minutes, until the onion is translucent. 
4. Whisk together tomato paste, lime juice, chipotle chili powder, chicken broth, and salt and pepper to taste into small bowl. 
5. Add this mixture along with the cooked chicken and the black beans to the veggies in the pan and cook for 3-4 minutes, until the sauce is slightly thickened. 
6. Divide cauliflower rice into 4 bowls; then top with mixture from the pan. Garnish with the cheese and cilantro. 

WW POINTS VALUE: 8 pts. 

Note: This recipe appears in the New Keto-Friendly South Beach Diet book. Don't worry if this dish looks like a mess. It's actually quite filling and delicious. You can enjoy fajitas without the tortilla. The chicken is seasoned with salt, freshly ground pepper and paprika and it's so succulent and juicy. The sautéed vegetables go great with the chicken and the cauliflower rice. Cauliflower rice is just shredded cauliflower and you'll never know the difference between regular rice and cauliflower rice. The 'tomato sauce' goes very well in this dish too. This fajita bowl will quickly become a favorite at your kitchen table.

On-the-Go Egg Muffins

Ingredients:

• 4 eggs
• 1/4 white onion, diced
• 1/4 red pepper, diced
• 1 cup curly kale (cut into small pieces)
• 1 tsp. nutritional yeast (optional)
• 1/4 tsp. pepper
• 1/2 Tbsp. extra-virgin olive oil

Makes 4 Servings (1 egg muffin per serving)

1. Preheat oven to 375 and place 4 paper baking cups in muffin tins.
2. Place 1 Tbsp. olive oil in a small pan, add the diced onions and peppers and cook until onions are translucent. Add in the kale and cook until soft and the leaves turn dark green.
3. Mix 4 eggs in a bowl with the pepper and nutritional yeast.
4. Divide the sautéed vegetable mixture into the 4 muffin tin cups. Pour the egg mixture into each cup.
5. Bake at 375 for 15 min, or until eggs are cooked through. For a richer cheesy flavor sprinkle a small amount of nutritional yeast on top. 

WW POINTS VALUE: ?

Note: This recipe appears on www.southbeachdiet.com/recipes. Egg muffins are wonderful for breakfast with a side of bacon or as a snack. The combination of vegetables and eggs is not only filling but also tasty. If you don't have yeast on hand, sprinkle a touch of shredded Parmesan cheese to these muffins and they will be just as flavorful. 

No-Bake Strawberry Cheesecake Bliss Balls

Ingredients:

• 1 cup raw cashews
• 2 Tbsp. coconut oil
• 1 tsp. vanilla extract
• 2 Tbsp. erythritol-based sweetener (granulated)
• 1/8 tsp. salt
• 1/4 cup freeze-dried strawberries

Makes 8 Servings (1 bliss ball per serving)

1. Pulse cashews, coconut oil, vanilla extract, erythritol and salt in a food processor until a dough forms.
2. Add berries and pulse again until just combined.
3. Divide dough into 8 pieces, then roll between the palms of your hands to form balls. 
4. Store in the refrigerator for up to 1 week. 

WW POINTS VALUE: ?

Note: This recipe appears on www.southbeachdiet.com/recipes. Who knew vegan cheesecake balls could be tasty? These little bliss balls are not cheesecake but they taste like cheesecake and they're packed with flavor. The combination of nuts and dried fruit is always delicious. You can also taste the coconut and the vanilla in these treats as well. You can use any kind of nut, dried fruit, almond extract or coconut extract in this recipe and the vegan cheesecake balls will still be delicious. 

Smoky Goat Cheese & Almond Balls

Ingredients:

• 1 (8 oz.) package cream cheese
• 1 (10 1/2 oz.) package soft goat cheese
• 1 ripe avocado, mashed
• 1 tbsp. fresh lemon juice
• 1/3 cup shredded Parmesan or sharp cheddar cheese
• 3 tbsp. unsalted butter, softened or at room temperature
• 1/4 tsp. smoked paprika
• 1/4 tsp. minced garlic and/or onion powder
• 1/4 tsp. ground cumin

For the Garnish:

• 1/3 cup smoked almonds, chopped
• 3 tbsp. fresh chopped chives
• 1 tsp. fresh chopped thyme

Makes 24 balls (1 ball per serving)

1.  Whisk together all of the cheese ball ingredients until thoroughly combined. Add salt and pepper to taste. Refrigerate the mixture for about 30 minutes. 
2. Line a flat serving platter with parchment paper and set it aside. 
3. Mix together the garnish of smoked almonds, chives, and thyme in a small bowl. 
4. Scoop out 1 tablespoon of the cheese ball mixture and roll it into the almond garnish. Arrange the balls on the prepared platter and refrigerate until firm. 

WW POINTS VALUE: 3 pts. 

Note: This recipe appears in the New Keto-Friendly South Beach Diet book. These little cheese bites pack a creamy punch of flavor. These cheese balls make a nice snack and an appetizer for a gathering. The cheeses and the mashed avocado give these treats a nice creamy texture and they melt in your mouth. These cheese balls make a wonderful snack on their own or with vegetables or keto-friendly chips. 

Mini Taco Salads with Cilantro-Lime Yogurt

Ingredients:

• 12 slices Colby Jack cheese
• 1 tbsp. extra-virgin olive oil
• 1 garlic clove, minced
• 1/2 small onion, chopped
• 1 lb. ground turkey breast
• 1/2 cup packed spinach, chopped
• 1/2 tsp. onion powder
• 1/2 tsp. garlic powder
• 1/2 tsp. smoked paprika
• 1/2 tsp chili powder
• 1/2 tsp. ground cumin
• 1/2 tsp. sea salt
• 1/2 tsp. freshly ground black pepper
• 24 cherry tomatoes, sliced in half
• 1 avocado, pitted and diced
• 3/4 cup chopped fresh cilantro

Makes 6 Servings (2 mini taco salads per serving)

1. Preheat the oven to 400 F. Line two 9 x 13-inch baking sheets with parchment paper. 
2. Evenly place 6 cheese slices on each baking sheet. Ensure adequate spacing between each cheese slice (approximately 2 inches) to avoid slices melting together. 
3. Bake for 5-6 minutes, or until the edges of the cheese slices are golden brown and bubbling. Watch the cheese closely to avoid overcooking. 
4. Remove the cheese slices from the oven, allowing them to cool slightly (30-60 seconds). Blot any excess oil from the cheese slices from the paper towel, and allow the slices to cool for 1-2 minutes longer. 
5. Remove a chees slice from the baking sheet with a spatula and mold it into the first of 12 cups of a muffin tin to make a small, bowl-shaped cheese shell. Use the back end of a spoon to help shape the cheese into a cup, if necessary. 
6. Repeat with the remaining cheese slices and let them cool completely in the muffin tin while you make the taco meat filling. 
7.  Heat a large skillet over medium-high heat. 
8. Add the avocado oil to the skillet. 
9. Add the garlic and onion and saute for 2-3 minutes. 
10. Place the ground turkey in the skillet, breaking it up with a spoon or spatula as it cooks. Cook, stirring occasionally, for 6-7 minutes, or until the turkey is no longer pink in color. 
11. Add the chopped spinach to the skillet and cook for another 2-3 minutes. 
12. Mix together onion powder, garlic powder, smoked paprika, chili powder, cumin, salt, and pepper in a small bowl. 
13. Add the seasoning mixture to the skillet along with 1 tablespoon of water.
14.  Stir the turkey mixture until the seasoning is well combined and cook for another minute before removing it from the heat.
15. Add 1/4 cup of the cooked turkey mixture to each of the 12 cheese shells. Garnish the cups with the cherry tomatoes, avocado, and cilantro and serve with Cilantro-Lime Yogurt Dip.

WW POINTS VALUE: 8 pts. 

Note: This recipe appears in the New Keto-Friendly South Beach Diet book. Don't be intimidated by the steps in this recipe. These taco salads are easy to make, they just require patience. These mini salads pack a flavorful punch with the spices and vegetables. The yogurt dip gives these salads a nice, tangy after taste to these treats. 

Cilantro-Lime Yogurt Dip

Ingredients:

• 1 cup plain whole-milk Greek yogurt
• 2 tbsp. fresh lime juice
• 1-2 tbsp. chopped fresh cilantro
• 1/4 tsp. salt
• 1/4 tsp. freshly ground black pepper

Makes 1 Cup (2 tbsp. per serving)

Combine the yogurt, lime juice, cilantro, salt, and pepper in a small bowl. Stir until they are well mixed. 

WW POINTS VALUE: 1 pt. 

Note: This recipe appears in the New Keto-Friendly South Beach Diet book. This yogurt dip is tangy and delicious and it goes great with any kind of Mexican cuisine. The combination of cilantro and lime awakens your taste buds. 

Creamy Tomato Soup with Parmesan Crisps

Ingredients:

Tomato Soup

• 2 Tbsp. olive oil
• 1 small yellow onion, finely diced
• 2 cloves garlic, minced
• 1 tsp. dried basil
• 2 Tbsp. tomato paste
• 1 (14.5-oz.) can crushed tomatoes
• 3 cups chicken or vegetable stock
• ½ cup heavy cream
• Salt 
• freshly ground black pepper

Parmesan Crisps

• ¾ cup grated parmesan cheese

Makes 4 Servings

1. Heat olive oil in a medium saucepan over medium heat. Add onion and garlic and cook for 2 to 3 minutes, or until translucent.
2. Add basil, tomato paste, salt and pepper to the pan and stir well to combine.
3. Add crushed tomatoes and stock, then increase heat to high and bring to a boil. 
4. As soon as the soup begins to boil, turn the heat to low, cover and let simmer for 15 minutes.
5. Turn off the heat and add heavy cream. With an immersion blender, puree the soup, being careful not to splash yourself with hot liquid. 
6. Preheat oven to 400°F. Line a sheet pan with parchment paper. 
7. Scoop 1 tablespoon of parmesan at a time onto the prepared pan to make 12 mounds, leaving 2 inches of space between each mound of cheese. 
8. Bake for 8 to 10 minutes, or until deeply golden. Allow to cool for 5 minutes on the pan before serving.
9. Ladle the soup into 4 bowls and serve with parmesan crisps on the side or crumbled over top. 

WW POINTS VALUE: ?

Note: This recipe appears on www.southbeachdiet.com/recipes. Tomato soup is a wonderful comfort food that warms your inside. The parmesan crisps are complimentary to the Italian flavors of this velvety tomato soup. This soup is a keto-friendly version of a classic and will become a staple favorite in your kitchen. 

Parmesan Roasted Broccoli Rabe

Ingredients:

• 1 lb. broccoli rabe
• 1 tbsp. extra-virgin olive oil
• 1/2 tsp. salt
• 1/4 tsp. garlic powder
• 1/4 tsp. chili flakes
• 1/4 cup Parmesan cheese

Makes 4 Servings

1. Preheat oven to 400 F. 
2. Trim the broccoli rabe to remove 1-2 inches of tough stem at the bottom. Cut the larger florets in half lengthwise. Place the broccoli rabe on a baking sheet and drizzle it with the olive oil, tossing to combine. Sprinkle the salt, garlic, and chili flakes on  top. 
3. Bake for 20 minutes, or until the broccoli rabe is tender. Remove it from the oven and toss it with the Parmesan cheese in a large bowl. Divide the prepared broccoli rabe into 4 portions and serve. 

WW POINTS VALUE: 2 pts. 

Note: This recipe appears in the New Keto-Friendly South Beach Diet book. Roasted vegetables with Parmesan cheese is quite delicious. Broccoli rabe is a lower-carb alternative to broccolini and is a great way to add more green vegetables to a keto-friendly diet. You can also use broccoli or cauliflower in this recipe and the side dish will still be delicious. This side dish goes great with any kind of protein such as chicken, turkey, veal, pork , beef and fish.