Chicken Lasagna Cups

Ingredients:

• 6 chicken cutlets (thin cut)
• 1 cup shredded mozzarella, divided
• 1 cup sugar-free marinara sauce
• ¼ cup ricotta cheese
• ¼ cup cream cheese, softened
• 1 clove garlic, minced
• ½ Tbsp. Italian Seasoning
• ½ tsp. salt
• ¼ tsp. crushed red pepper
• ½ Tbsp. fresh parsley, chopped

Makes 6 Servings (2 cups per serving)

1. Preheat oven to 350°F. Coat a 12-cup muffin pan with nonstick cooking spray.
2. Place chicken cutlets on a cutting board. Using the smooth side of a mallet, pound cutlets to about ¼ inch thick.
3. Cut each chicken cutlet in half and lay them into the muffin tin cups, overlapping the ends to form bowls.
4. In a small bowl, mix together the ricotta cheese, cream cheese, ½ of the mozzarella, garlic, Italian seasoning and crushed red pepper.
5. Using a spoon, place about 2 tablespoons of the cheese mixture into each muffin cup.
6. Top each muffin cup with 2 teaspoons of marinara sauce.
7. Sprinkle the remaining mozzarella cheese on top of each muffin cup equally.
8. Bake for 25 minutes, until the chicken is cooked and the cheese is bubbly. Remove the lasagna cups from the muffin tin and place on a plate.
9. Garnish each lasagna cup with fresh chopped parsley. Serve warm.

WW POINTS VALUE: ?

Note: This recipe appears on www.palm.southbeachdiet.com/recipes. You can have your lasagna and eat it too when it is properly done. Enjoying lasagna on a low-carb diet can feel like a dream but it is possible. These lasanga cups use chicken cups in place of the pasta and it's quite delicious and filling. If you don't have marinara sauce, any homemade tomato sucae, such as puttanesca sauce, will work just as well. Also, cottage cheese works just as well in place of the ricotta cheese. 

Tomato Artichoke Calzone

 Ingredients:

• 1 lb. pizza dough, thawed out
• 1 cup tomato sauce
• 1 1/3 cup shredded mozzarella cheese
• 1/4 cup grated Parmesan cheese
• 1 can (13 1/2 oz.) artichoke hearts, drained & sliced into 1/4-inch pieces
• 1 tsp. dried basil
• 1 tsp. dried rosemary
• cooking spray

Makes 4 Servings (1/2 calzone per serving)

1. Heat oven to 425ºF. On a lightly floured surface roll out 1/4 of dough into an 11-inch circle; move to a parchment-covered baking pan.
2. Cover half of circle with 1/4 cup of sauce, 1/3 cup of mozzarella, 1 tablespoon of Parmesan cheese and 1/4 of artichokes, leaving a 1/2-inch boarder. Fold dough over sauced half, pinching edge with fingers and rolling edge up one turn. Repeat with remaining ingredients to make three more calzones.
3. Coat calzones with cooking spray. Bake until golden brown, about 15 to 20 minutes.

WW POINTS VALUE: 8 pts. 

Note: This recipe appears on www.weighteatchers.com. Calzones are a wonderful, filling comfort food when they are done right. The combination of  Italian cheeses, homemade tomatoe sauce and artichkoes is quite delicious no matter how you prepare it. If you're thinking of ordering takeout, put down the phone and make this instead. You'll save a lot of money and you'll be more satisfied. 

Zucchini Noodles with Tomato and Basil Cream Sauce

 Ingredients:

• 1 tsp. extra-virgin olive oil
• 3  tbsp. reduced-fat whipped cream cheese spread
• 1 small onion, finely chopped
• 2 garlic cloves, minced
• 1 (14 1/2 oz.) can diced tomatoes
• 2 tbsp. water
• 1/4 tsp. salt
• 1/8 tsp. crushed red pepper flakes
• 18 oz. uncooked zucchini spiralized into 6 pieces, cut into 5-inch lengths
• 1/4 cup chopped fresh basil
• 4 tsp. freshly grated Pecorino or Parmesan cheese

Makes 4 Servings (1 cup per serving)

1. Heat oil in large nonstick skillet over medium-high heat; add onion and cook, stirring occasionally, until light golden and tender, about 5 minutes. Add garlic; cook, stirring, until fragrant, 30 seconds.
2. Stir in tomatoes and water; bring to a boil over high heat. Reduce heat to low; simmer 3 minutes.
3. Stir in salt and crushed red pepper; gently stir in zucchini. Increase heat to medium high; cook, tossing frequently, until zucchini is tender, 5 minutes.
4. Stir in cream cheese until melted; remove from heat. Stir in basil; sprinkle with grated cheese.

WW POINTS VALUE: 2 pts. 

Note: This recipe appears on www.weightwatchers.com. If you've never tried zucchini noodles, or zoodles, it's time to go for it. And even if it's already in your recipe rotation, this is a must-try! This easy recipe dials down the carbs and SmartPoints and is reminiscent of pasta with vodka sauce, but it’s made much lighter and fresher tasting by skipping the pasta and heavy cream. The flavorful mix of zucchini, tomato and basil lends a garden fresh taste to this delicious dish, while grated cheese and WW Whipped Cream Cheese will trick your taste buds into thinking you've got real vodka sauce on your plate. Mangia!

Orange-Almond Ricotta Cheesecake

 Ingredients:

• 1/2 cup slivered almonds 
• 1/3 cup graham cracker crumbs
• 1 tsp. ground cinnamon
• 1/2 tsp. ground nutmeg
• 6 large eggs, separated
• 3/4 tsp. cream of tartar
• 1/3 cup granular sugar substitute
• 1 tbsp. vanilla extract
• 1 tsp. almond extract
• 1 (32 oz.) container part-skim ricotta cheese
• 2 tsp. finely grated orange zest
• 1/4 cup orange juice
• orange twists, for garnish (optional)

Makes 12 Servings

1. Position a rack in the middle of the oven and heat the oven to 275 F. Lightly coat a 9-inch springform pan with cooking spray. Spread the almonds on a baking sheet and toast for 10-12 minutes, or until light golden. Let cool.
2. In a food processor, pulse the cooled almonds until finely ground. Add the graham cracker crumbs and  pulse to combine. Increase the oven temperature to 325 F. 
3. In a large metal bowl, with an electric mixer at high speed, beat the egg whites until frothy, about 1 minute. Add the cream of tartar and continue to beat until stiff peaks form, about 3 minutes longer. 
4. In a separate large bowl, beat the egg yolks, sugar substitute, vanilla, and almond extracts for 1 minute. Add the ricotta, orange zest, and orange juice. Beat on high until smooth. Gently fold one-third of the whites into the yolk mixture, then add the rest of the whites and gently fold until well combined. Spread the crumb mixture over the bottom of the pan. Pour the batter into the pan and place the pan on a baking sheet. Bake for 1 hour and 10 minutes, or until cake is golden and mostly set. Cool completely. 
5. Run a knife around the edge and release the cake from pan. Chill, loosely covered, for 4 hours or overnight. Serve chilled, garnished with orange twists if you like. 

WW POINTS VALUE: 5 pts. 

Note: This recipe appears in the South Beach Diet Super-Quick Cookbook. This is a new and  flavorful take on traditional cheesecake. This is a lighter version of cheesecake to enjoy on later phases and it's a wonderful dessert for get-togethers. The crust is made from ground graham crackers, ground almonds, cinnamon and nutmeg which give the crust a nice flavor. The vanilla and almond extracts and orange zests add a nice tough of zing to this cheesecake. If you want to add more flavor to this cheese cake, I highly recommend adding lemon juice and zest to the cheesecake for a more authentic Amalfi Coast flare. I also highly recommend adding a touch of berries of your choice for a more fruity flavor. 

Italian Pepper & Egg Sandwiches

 Ingredients:

• 2 tsp. extra-virgin olive oil
• 1 small onion, thinly sliced
• 1 large bell pepper, thinly sliced
• 1 garlic clove, minced
• 4 large eggs
• 3 large egg whites
• 1/2 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 4 reduced-calorie hamburger rolls, toasted if desired

Makes 4 Servings (1 sandwich per serving)

1. Heat oil in a large skillet over medium heat. Add onion and bell pepper; cook, until softened, about 8 minutes. Add garlic and cook, stirring, until fragrant, about 30 seconds longer. Transfer vegetables to plate. 
2. Whisk together eggs, egg whites, salt and black pepper in a medium bowl. Pour into skillet and cook over medium heat until eggs begin to set, about 1 1/2 minutes, pushing eggs toward center of skillet to form large, soft curds. Return vegetables to skillet and continue cooking, stirring occasionally, until eggs are just set, about 2 minutes longer. 
3. Place about 3/4 cup egg-vegetable mixture on bottom of each roll; cover with tops of rolls. 

WW POINTS VALUE: 6 pts. 

Note: This recipe appears in the WW Family Meals Cookbook. These sandwiches are flavorful, filling and delicious. The combination of eggs, egg whites and vegetables is quite delicious when it's done right. If you don't have hamburger rolls on hand, use whole wheat bread or whole wheat tortillas and the sandwiches will be just as delicious. I also highly recommend adding shredded Italian cheese such as Parmesan or Asiago for more flavor. You can enjoy these sandwiches for breakfast, lunch, or dinner and you will be satisfied. 

Mozzarella Stuffed Meatloaf Recipe

 Ingredients:

• 1 lb. ground beef
• 1/2 lb. ground pork
• 1/3 cup chopped onion
• 2 Tbsp. minced garlic
• 3 Tbsp. tomato paste
• 1/2 cup almond flour
• 2 eggs
• 1 tsp. dried rosemary
• 1 tsp. dried oregano
• 1 tsp. thyme
• 1/4 cup chopped parsley, divided
• 1/4 cup roasted red peppers, chopped
• 1 cup chopped arugula
• 1 cup shredded mozzarella

Makes 8 Servings

1. 1. Preheat oven to 375°F. 
2. 
   
3. 2. Line a sheet pan with parchment paper. Set aside.
4. 
   
5. 3. In a large bowl, combine beef, pork, onion, garlic, tomato paste, almond flour, eggs, rosemary, oregano, thyme and half of the parsley. Add salt and pepper to taste and mix until well combined.
6. 
   
7. 4.Spread the beef mixture out on the prepared baking sheet to make a large rectangle, about 1/2-inch thick.
8. 5.Sprinkle the rectangle evenly with half of the mozzarella, roasted red peppers, arugula and remaining mozzarella, leaving a 1-inch border on the sides.
9. 6. Using the parchment paper as a guide, roll meatloaf into a cylinder. Press seam and sides to seal.
10. 7. Bake 45 to 55 minutes, until golden and cooked through.
11. 8. Allow the meatloaf to rest for 10 minutes before cutting it into 8 slices.

WW POINTS VALUE: ? 

Note: This recipe appears on palm.southbeachdiet.com/recipes. Meatloaf is a wonderful comfort food when it's done right. This meatloaf has flavors of Italy and yet it's low in carbohydrates. This meatloaf is also filled with colorful vegetables which will fill you up. You can use any kind of ground meat such as pork, beef, chicken, turkey or veal and this meatloaf will still be delicious. This low-carb meatloaf recipe can be stored in the refrigerator for three to four days. To freeze it, place individual slices on a sheet pan lined with parchment paper. Once frozen, they can be stored together in a large freezer-safe bag.

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. 

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. 

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. 

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. 

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. 

Keto Spaghetti & Meatballs

Ingredients:

Meatballs:

• 1/2 lb. ground beef
• 1/4 lb. ground pork
• 2 tbsp. fresh minced garlic, divided
• 1/2 cup almond flour
• 2 tbsp. shredded Parmesan cheese
• 1 egg

Sauce:

• 1 tbsp. extra-virgin olive oil
• 1 1/4 cup crushed tomatoes
• 1 tsp. dried basil
• 1 tsp. dried thyme
• 1/2 tsp. dried oregano

Noodles:

• 5 cups zucchini noodles
• 1/4 cup chopped parsley

Makes 4 Servings (3 meatballs per serving)

1. In a large mixing bowl, combine the beef, pork, 1 tablespoon of the garlic, almond flour, Parmesan cheese, egg, and salt and pepper to taste.
2. Form the mixture into 12 meatballs.
3. Heat the olive oil in a large saucepan or Dutch oven over medium-high heat. Add the meatballs and cook for 2-3 minutes on all sides, until browned. Work in batches to avoid overcrowding, if needed. 
4. Remove the meatballs and set aside. 
5. Reduce the heat to medium. Add the remaining 1 tablespoon of garlic to the pan and saute for 1 minute. 
6. Add the crushed tomatoes, 1/2 cup water, basil, thyme. oregano, and salt and pepper to taste. Bring to a boil and then reduce heat to medium-low. Add meatballs back to the sauce and simmer covered for 10-12 minutes, until the meatballs are cooked through. 
7. Turn off the heat. Add the zucchini noodles to the pot and toss to warm. Scoop the noodles, meatballs, and sauce onto 4 plates and garnish with chopped parsley. 

WW POINTS VALUE: 11 pts. 

Note: This recipe appears in the New Keto-Friendly South Beach Diet book. Who knew keto-friendly spaghetti and meatballs could taste so good? This take on an Italian comfort food classic is quite filling and flavorful. You can make zucchini noodles with a spiralizer and they come out great. If you're planning ahead, you can make the meatballs and sauce in an airtight container in the refrigerator for up to 4 days. Then you can reheat the meatballs and toss with the zucchini noodles. You can also use ground turkey, veal, beef, chicken or pork in this recipe and the dish will still taste delicious. 

Chive & Prosciutto Egg Cups

Ingredients:

• 20 eggs
• 1 cup whole buttermilk
• 1 cup plain whole-milk Greek yogurt
• 1/4 cup shredded Parmesan cheese
• 1/4 cup chopped chives
• 2 oz. chopped prosciutto
• 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, Parmesan salt and pepper to taste in a large mixing bowl.
4. Divide the mixture evenly between 24 prepared muffin cups. 
5. Divide the chives and prosciutto 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 a wire rack. 
8. Serve warm or store in an air tight container in the refrigerator for 3-4 days. 

WW POINTS VALUE: 5 pts. 

Note: This recipe appears in the New Keto-Friendly South Beach Diet book. These egg cups bring egg muffins and eggs and ham to a new level. If you ever enjoyed ham and eggs when you were a kid, you will love these Italian egg cups. Prosciutto and Parmesan cheese are delicious flavors that go well together, especially in eggs. These egg cups are both filling and delicious they will be a great start for your day. 

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. 

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. 

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. 

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. 

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. 

Cheesy Garlic Cauliflower Breadsticks

Ingredients:

• 2 cups cauliflower rice
• 3/4 cup shredded mozzarella cheese, divided
• 6 tbsp. grated Parmesan cheese, divided
• 1 large egg
• 3 tsp. minced garlic
• 2 tbsp. extra-virgin olive oil
• 2 tsp. dried minced onion
• 1/2 tsp. dried thyme
• 1/2 tsp. dried rosemary
• 1/4 tsp. dried oregano

Makes 12 Breadsticks (2 breadsticks per serving)

1.  Place oven racks on the top and middle rungs of the oven and preheat it to 450 F. Line a baking sheet with parchment paper and set it aside. 
2. Press the cauliflower rice between 2 clean towels to remove the excess liquid. Transfer it to a large mixing bowl. 
3. Add 1/2 cup of the mozzarella, 4 tablespoons of the Parmesan, the egg, and the minced garlic. Season with salt and pepper to taste. Stir to combine into a dough that holds its shape when pinched together. 
4. Transfer the dough to the prepared baking sheet. Press it into an oval about 1/4-inch thick.
5. Transfer the baking sheet to the lower of the 2 oven racks and bake for 12-15 minutes, until the bottom is crisp and golden. 
6. Meanwhile, whisk together in a small bowl the olive oil, minced onion, thyme, rosemary, ad oregano. Season with salt and pepper to taste and set the mixture aside. 
7. Remove the baking sheet from the oven. Increase the heat to broil. 
8. Brush the olive oil mixture all over the bread and then sprinkle it with the remaining mozzarella and Parmesan. Return it to the top of the rack of the oven and broil for 1-2 minutes, until the cheese is bubbly and golden. Keep a close eye on the bread to prevent burning. Allow the bread to cool for 5 minutes. Cut it into 12 slices and enjoy it warm. 

WW POINTS VALUE: 4 pts. 

Note: This recipe appears in the New Keto Friendly South Beach Diet Book. Garlic bread is a delicious comfort food to enjoy when you're eating Italian food. This is a new take on garlic bread and it is delicious. The texture is not hard and it's moist and flavorful. These breadsticks keep very well in the refrigerator or freezer. You can store them in an airtight container for up to 5 days or store them in a bag and store them in the freezer.