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.