Mediterranean Roast Chicken with Roasted Vegetables

 Ingredients:

• 2 oz. extra-virgin olive oil
• 1 oz. white wine
• 1 tbsp. Dijon mustard
• 2 tbsp. chopped rosemary, oregano, thyme, & marjoram
• 1 tbsp. chopped minced garlic
• 1 whole chicken, giblets and fats removed
• 1 cup carrots, peeled, cut into 3/4-inch cubes
• 2 cups fennel, cut into 3/4-inch cubes
• 2 cups celery root, peeled, cut into 3/4-inch cubes

Makes 4-6 Servings (4 oz. chicken & 1 cup vegetables per serving)

1. Place a shallow roasting pan with a rack in the oven. Preheat the oven to 375 F.
2. Combine 1 ounce of oil, wine, mustard, herbs, and garlic. Season with salt and pepper. 
3. Gently loosen the skin from the breast and legs of the chicken, being careful not to tear the skin. Rub 3/4 of the herb mixture underneath the skin of the chicken. Rub the remaining 1/4 all over the skin. Season the chicken well with salt and pepper. 
4. Place the chicken on the rack in the roasting pan in the oven. Cook for 10 minutes. 
5. Toss the vegetables with 1 ounce oil. Place around the chicken in the bottom of the pan. Every 10-15 minutes, baste the chicken with the juices and fat that have accumulated in the bottom of the pan, and turn the vegetables. Roast another 45-50 minutes until the juice runs clear or until the chicken is 165 F at the thigh or about 160 F at the breast. 
6. Let rest in a warm place for 15 minutes before carving. 

WW POINTS VALUE: 7 pts. 

Note: This recipe appears in the New Sonoma Cookbook. Roast chicken and vegetables are a wonderful comfort food when they are done properly. The combination of white wine, olive oil, Dijon mustard, herbs and garlic makes roast chicken and vegetables an elegant comfort dinner to be served on fine dishes. Basting the chicken while it cooks will give the chicken an even color and keep the skin moist. You can use pork tenderloin, turkey, and any kind of white fish in this recipe and the dish will still be decadent and delicious. If you want to make this dish fully complete, serve 1/2 cup of whole-grain or brown rice. 

Zucchini Feta Salad

 Ingredients:

• 1⁄2 small cucumber, peeled, deseeded, and diced
• 1 shallot, diced
• 2 Tbsp. fresh chopped mint leaves
• 3 Tbsp. extra virgin olive oil, divided
• 1 to 2 Tbsp. apple cider vinegar (or to taste)
• 2 to 3 Tbsp. plain whole-milk Greek yogurt or sour cream (optional)
• 2 medium zucchini, thinly sliced or shaved
• 1 small (about 4 oz.) red bell pepper, deseeded and cut into thin strips
• 1⁄3 cup crumbled feta cheese

Makes 4 Servings

1. Put the cucumber, shallot, mint leaves, olive oil, apple cider vinegar, and yogurt (if using) into a blender and pulse until smooth. Season with salt and pepper to taste.
2. Combine the zucchini, bell pepper, and feta cheese in a salad bowl, drizzle with the dressing, and toss lightly before dividing into 4 portions. Refrigerate the salad until you are ready to serve.

WW POINTS VALUE: 4 pts. 

Note: This recipe appears in the New Keto-Friendly South Beach Diet book. Salads are delicious when they are done right. The combination of bell peppers and shaved zucchini is quite delicious and filling. The homemade dressing and crumbled feta cheese make this salad taste even better. The combination of these ingredients make you feel like your dining in the Mediterranean. You can use yellow squash in place of the zucchini or a combination of both or use halved cherry tomatoes in place of the bell peppers  in this salad and it will still taste delicious. 

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Sage and Rosemary Pork

 Ingredients:

Filling:

• 2 tbsp. chopped fresh parsley
• 1 1 /2 tbsp. chopped fresh sage or thyme leaves
• 1 tbsp. chopped fresh rosemary
• 3 garlic cloves, minced
• 3 tbsp. extra-virgin olive oil
• 2 tsp. Dijon mustard
• 1/4 tsp. salt
• 1/4 tsp. freshly ground black pepper

Pork Loin:

• 1 boneless center loin pork roast (about 2 lbs.)
• 3/4 tsp. salt
• 1/2 tsp. freshly ground black pepper
• 1 tbsp. extra-virgin olive oil
• fresh sage leaves, for garnish
• rosemary sprigs, for garnish

Makes 6 Servings

To make the filling: In a small bowl, combine the parsley, sage or thyme. rosemary, garlic, oil, mustard, salt and pepper.

To make the pork loin:

1. Preheat the oven to 425 F.
2. Butterfly the pork loin. Sprinkle the top side of the butterflied loin with half of the salt and pepper. Spread the filling evenly across the loin, leaving  a 1/2" border along the edge where you made the first cut. 
3. Beginning at the opposite edge, roll the loin up to wrap the filling. Using kitchen twine, tie the loin every 1 1/2" to hold its shape. 
4. Rub the loin with the oil and sprinkle with the remaining salt and pepper. Place the loin in a small roasting pan and  position on the center rack of the oven. Roast for 45 minutes, or until a thermometer  inserted in the center registers 155 F and the juices run clear. Let stand for 10 minutes before carving. To prevent slices from unrolling, skewer the roast every 1/4" with wooden picks along the edge where the roll ends. Slice crosswise between the wooden picks and ties. Remove the kitchen twine before serving. Garnish with the sage leaves and rosemary sprigs. 

WW POINTS VALUE: 8 pts. 

Note: This recipe appears in the South Beach Diet Cookbook. Roasted pork is so succulent and juicy when it's done right. Don't be intimidated by this recipe. It's actually quite easy to make. The combination of Dijon mustard, herbs and garlic is so delicious on roasted pork. This roasted pork goes very well with roasted vegetables such as potatoes, butternut squash, tomatoes, asparagus, etc. for a more filling and complete meal. 

Sausage and Goat Cheese Frittata

 Ingredients:

• 12 large eggs
• 3 Tbsp. heavy cream
• 4 oz. goat cheese, divided
• 2 Italian sausage links, casing removed
• 1-pint fresh portabella mushrooms, sliced
• 4 cups baby spinach
• salt
• freshly ground black pepper

Makes 9 Servings 

1. Preheat oven to 350°F. Grease an 8x8 inch baking dish and set aside.
2. In a large bowl, whisk together the eggs, heavy cream and salt and pepper. Once combined and fluffy, add 3 ounces of the goat cheese and fold together. Set aside.
3. Heat a large skillet over medium heat. Once hot, add the sausage links with the casing removed. Use a spatula to break up the sausage as it is cooking. Once the sausage is no longer pink, move it from the pan onto a paper towel-covered plate to absorb any excess fat and allow to cool.
4. Using the same skillet, add the mushrooms and cook until soft. Remove from the pan and set aside. Repeat with the spinach. Cook until wilted and set aside to cool.
5. After the vegetables and sausage have cooled for a few minutes, gently stir them into the egg mixture. Pour the mixture into the prepared baking dish. Sprinkle the remaining 1 ounce of goat cheese on top.
6. Bake for approximately 20-25 minutes until the eggs are puffed and appear cooked. The center of the frittata should slightly wiggle if you gently shake the pan. Remove the frittata from the oven and place on a cooling rack to cool.
7. Garnish with herbs, slice with a knife and serve.

WW POINTS VALUE: ?

Note: This recipe appears on palm.southbeachdiet.com/recipes. Frittatas are delicious when they are done right. Egg dishes are great for breakfast because they fill you up and leave you satisfied. The combination of eggs, goat cheese, sausage and vegetables is deliciously filling. You can have these frittatas on a weekday for breakfast on-the-go or even serve it for Sunday brunch. 

Mediterranean Chicken Bowl

 Ingredients:

Chicken:

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

Mediterranean Salsa:

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

Makes 8 Servings

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

WW POINTS VALUE: ?

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

Spinach and Artichoke Quiche Cups

Ingredients:

• 3 large eggs, lightly beaten
• 1/2 cup heavy cream
• 2 Tbsp. olive oil
• 1/2 cup cherry tomatoes, halved
• 3 scallions, thinly sliced
• 1/3 cup canned artichoke hearts, chopped
• 1/3 cup cooked bacon (5-6 slices) or pancetta, chopped
• 1/3 cup roasted red peppers, chopped
• 2 cups baby spinach
• 1/3 cup Kalamata olives, pitted and sliced
• 1 Tbsp. fresh chopped oregano or 1 tsp. dried oregano
• 1/3 cup crumbled feta cheese
• 4 Tbsp. shredded kefalotiri or Parmesan cheese
• salt
• freshly ground black pepper

Makes 6 Servings (1 quiche per serving)

1. Preheat the oven to 375°F.
2. Line a 6-cup muffin tin with paper cupcake liners (or grease lightly with butter) and set aside.
3. Whisk together the eggs and heavy cream in a large bowl.
4. Heat the olive oil in a large skillet over medium heat. Add the cherry tomatoes and scallions and cook for 2 to 3 minutes, stirring often.
5. Add the artichoke hearts, bacon, roasted peppers and spinach. Cook for 1 minute until the spinach has just wilted.
6. Add the mixture to the bowl with the eggs and cream. Stir in the olives, oregano and feta and season with salt and pepper to taste.
7. Using a 1/4 cup measure, divide the mixture among the prepared cups, filling until about 1/4-inch from the top.
8. Sprinkle the shredded cheese on top.
9. Bake for 15 to 18 minutes, or until golden and the eggs are set.
10. Remove quiche cups from the oven and let them cool slightly before serving.

WW POINTS VALUE: 7 pts. 

Note: This recipe appears in the New Keto-Friendly South Beach Diet book. Don't be intimidated by the ingredients in this recipe. A quiche is a French dish that usually has a pastry crust and is filled with eggs, milk or cream. Quiches can also be made with vegetables, meat and seafood. These mini quiche cups are filled with Mediterranean flavors, both cheese and vegetables, and are great for breakfast, lunch or an on-the-go snack. Kefalotiri is a hard Greek cheese. If you don't have this chees on hand, Parmesan cheese will work just as well. These quiche cups are flavorful and will quickly fill you up. 

Spinach and Feta Egg Cups

Ingredients:

• 20 eggs
• 1 cup whole buttermilk
• 1 cup plain whole-milk Greek yogurt
• 1/2 cup chopped spinach
• 1/4 cup crumbled feta cheese

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 chopped spinach and feta 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: 6 pts. 

Note: This recipe appears in the New Keto-Friendly South Beach Diet Book. Eggs, vegetables and cheese for breakfast is quite delicious. These particular egg cups are filling and flavorful. The combination of spinach and feta takes you back to Greece and makes you wish you were eating breakfast overlooking to the Greek Isles. 

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. 

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. 

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. 

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. 

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. 

Roasted Tomato & Chicken-Topped Parmesan Crisps

Ingredients:

• 8 plum tomatoes halved lengthwise
• 2 tsp. extra-virgin olive oil
• 1/2 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 1 cup (4 oz.) grated Parmesan cheese
• 1 tbsp. whole wheat flour
• 1/4 lb. thinly sliced deli-roast chicken breast, cut into 16 pieces
• 4 fresh basil leaves, thinly sliced

Makes 16 Servings (1 piece per serving)

1. Preheat the oven to 375 F. Spray a shallow baking pan with nonstick spray and line a baking sheet with parchment paper or foil.
2. Arrange the tomatoes, cut-side up, in the baking pan. Brush with the oil and sprinkle with the salt and pepper. Roast until the tomatoes are tender and the skins wrinkle, about 1 hour. Remove from the oven and let cool. 
3. Meanwhile, stir together the cheese and flour in a small bowl. Drop the cheese mixture by tablespoons onto the lined baking sheet about 2 inches apart, making a total of 16 rounds. Spread each round of cheese to form 2-inch rounds. Bake until golden, 8-10 minutes. Let the crisps cool about 2 minutes. Using a wide spatula, transfer the cheese crisps to a rack to cool completely. 
4. When cool, transfer the Parmesan crisps to a platter. Place a piece of chicken on each crisp, top with a tomato half, then sprinkle with the basil. 

WW POINTS VALUE: 1 pt. 

Note: This recipe appears in the WW Ultimate Chicken Cookbook. This is what I call a decadent bite to eat. The combination of chicken, Parmesan cheese and roasted tomatoes is absolutely delicious. You can use a grilled, boneless, skinless chicken breast in this recipe and the dish will still be delicious. Roasting tomatoes intensifies the flavor and makes them more succulent and juicy. The Parmesan crisps add a nice, salty touch to the meal. Serve a side of steamed broccoli and you have an elegant meal. 

Sweet Potato-Feta Rounds

Ingredients:

• 3 long, thin sweet potatoes, peeled
• 1 tbsp.+ 1 tsp. extra-virgin olive oil
• 1 garlic clove, minced
•  4 oz. reduced-fat feta cheese, crumbled (3/4 cup)
• 2 tbsp. chopped fresh chives
• freshly ground black pepper

Makes 10 Servings (3 pieces per serving)

1. Heat oven to 450 F. Line a baking sheet with parchment paper or foil.
2. Cut potatoes into 30 (3/4-inch thick) rounds. With a melon baller, carefully scoop a pocket into each potato piece, being careful not to scoop through bottoms; discard scooped-out portion. 
3. Combine potato pieces, 1 tablespoon of the oil, and garlic in a large bowl; toss to coat. Spread potatoes out on the baking sheet, scooped-out side up, and roast until potatoes are just tender and edges are starting to brown, 18-20 minutes. 
4. Meanwhile, mash feta, chives, and remaining 1 teaspoon oil together in a small bowl. Season with pepper to taste. 
5. Remove potatoes from oven and fill each pocket with a heaping 1/2 teaspoon  cheese mixture. Return to oven and bake until heated through, about 5 minutes. Serve warm. 

WW POINTS VALUE: 1 pt.

Note: This recipe appears in the South Beach Diet Parties & Holidays Cookbook. These treats make a delicious snack or hors d'Oeuvre at a party. I like to think of these treats as upscale baked potato chips with cheese. The texture of the sweet potatoes are perfect for roasting and using them as filling cups to fill with herbs and cheese. If you don't have feta cheese on hand, goat cheese will work just as well. The cheese mixture can be prepared up to a day ahead of time, refrigerate in a covered container until ready to use. The sweet potatoes can be roasted (without the cheese mixture) up to 8 hours before you serve them, just cover them and leave them at room temperature and then fill them with the cheese mixture and warm through just before serving. 

Parmesan-and-Herb-Crusted Lamb Chops

Ingredients: 

• 2 tbsp. chopped fresh rosemary
• 1 1/2 tbsp. chopped fresh flat-leaf parsley + whole leaves
• 1/3 cup grated Parmesan cheese
• 1/4 cup dried whole wheat bread crumbs
• 1/4 cup fat-free egg substitute
• 1 (8-rib) trimmed and frenched rack of lamb
• 1/2 tsp. salt
• 1/4 tsp.  freshly ground black pepper
• 2 tsp. extra-virgin olive oil

Makes 8 Servings (1 chop per serving)

1.  Preheat oven to 450 F. Spray large heavy rimmed baking sheet with nonstick spray. 
2. Mix together rosemary, chopped parsley, Parmesan and bread crumbs on sheet of wax paper. Pour egg substitute into small bowl.
3. With sharp knife, cut lamb between bones into 8 chops; sprinkle with salt and pepper. 
4. Dip meaty end of chops into egg substitute, then coat with Parmesan mixture, pressing firmly so it adheres. 
5. Heat oil in a large heavy skillet over medium-high heat until very hot, swirling pan to spread oil. Add 4 chops to skillet; cook until crusty and golden brown on bottom, 1 1/2 -2 minutes. With tongs, grip bone of each chop and turn. Cook on second side until crusty and golden brown, about 1 1/2 minutes, browning any unseared edges of meat. Transfer chops to prepared baking sheets. Repeat with remaining 4 chops. 
6. Transfer chops to oven and roast until instant-read thermometer inserted into side of chop registers 145 F, about 4 minutes. Transfer chops to platter. Sprinkle with parsley leaves. 

WW POINTS VALUE: 4 pts. 

Note: This recipe appears in the WW Family Meals Cookbook. Lamb is a wonderful meat to enjoy when it's cooked right. The combination of Parmesan cheese, whole wheat bread crumbs and herbs is so delicious on lamb chops. I highly recommend adding a touch of Dijon mustard and minced garlic in the egg substitute to give the lamb chops extra kick of zing and flavor. If you don't want to cook these lamb chops in the oven, you can cook these chops on the grill and they will taste just as delicious. 

Poached Salmon with Cucumber-Dill Sauce

Ingredients:

Salmon:

• 2 cups dry white wine
• 2 cups water
• 1/2 tsp. chicken-flavored bouillon cubes
• 6 peppercorns
• 4 sprigs fresh dillweed
• 2 bay leaves
• 1 rib of celery
• 1 small lemon, sliced
• 6 (4 oz.) salmon fillets, 1/2-inch thick

Cucumber-Dill Sauce:

• 1/3 cup peeled, seeded, finely chopped cucumber
• 1/3 cup fat-free sour cream
• 1/3 cup plain fat-free yogurt
•  2 tsp. chopped fresh dillweed
• 1 tsp. Dijon mustard
• fresh dillweed sprigs

Makes 6 Servings 

To make the salmon:

1. Combine the wine, water, bouillon peppercorns, dillweed, bay leaves, celery, and lemon in a skillet. Bring to a boil; cover, reduce heat, and simmer for 10 minutes. Add the salmon to the mixture in the skillet and cook for 10 minutes or until the fish flakes easily.
2. Transfer the salmon to a platter, using a slotted spoon. Cover, and chill thoroughly. Discard the liquid mixture remaining in the skillet.

To make the cucumber-dill sauce:

1. In a medium bowl, mix together the cucumber, sour cream, yogurt, dillweed and mustard.
2. To serve, place the fillets on individual serving plates. Spoon the sauce evenly over the fillets. Garnish with fresh dillweed sprigs, if using. 

WW POINTS VALUE: 6 pts. 

Note: This recipe appears in the South Beach Diet Book. This is a delicious dinner to kick-start your healthy lifestyle or if and when you fell off the healthy bandwagon and want to jump back on. If you don't want to poach the salmon, you can marinate the salmon in this liquid, grill the salmon and then serve the salmon with grilled vegetables of your choice with the Cucumber-Dill sauce. The sauce is actually nice with the grilled fish and vegetables. 

Baked Tomatoes with Crab

Ingredients:

• 1/2 cup ground nuts such as pecans or walnuts
• 2 large tomatoes, halved
• 1 cup fresh lump crabmeat, well-drained
• 1 cup shredded reduced-fat mozzarella cheese
• 1/2 cup kalamata olives, finely chopped
• 1/2 cup mushrooms, finely chopped
• 1/2 cup parsley, finely chopped
• 1 garlic clove, minced
• 1/2 tsp. dried oregano
• 1/2 tsp. dried basil

Makes 4 Servings (1 tomato half with mixture per serving)

1.  Bake the oven to 350 F. Coat a baking sheet with cooking spray.
2. Place the ground nuts on a plate. Coat both sides of the tomato halves with cooking spray. Dip the cut sides into the nuts to coat well. Place the tomatoes, cut side up, on the prepared baking sheet. 
3. In a large bowl, combine the crabmeat, cheese, olives, mushrooms, parsley, garlic, oregano, and basil. Evenly divide the crab mixture among the tomatoes. 
4. Bake for 15 minutes, or until hot and bubbly. 

WW POINTS VALUE: 7 pts. 

Note: This recipe appears in the South Beach Diet Cookbook. This is a quick, easy and filling dish to make and enjoy to kick-start your lifestyle or get back on track. The combination of shellfish and tomatoes is deliciously divine when it's done right. The original recipe calls for Monterey Jack cheese, but I highly recommend using mozzarella cheese or any other kind of Italian cheese in this recipe for an authentic Mediterranean flare. This dish is very filling and tasty and will leave you satisfied.  

Baked Portebello Caps with Melted Goat Cheese

Ingredients;

• 1 cup tomato sauce
• 4 large portebello mushroom caps
• 4 oz. reduced-fat goat cheese
• 2 tbsp. pine nuts, finely chopped
• 1 tbsp. chopped fresh basil
• basil sprig, for garnish

Makes 4 Servings (1 stuffed cap per serving)

1. Preheat oven to 375 F.
2. Spread the sauce in the bottom of a 9" x 9" baking dish. Arrange the mushroom caps, grill side up, on top. Place the goat cheese on each mushroom. Sprinkle evenly with the pine nuts. Bake for 30 minutes, or until hot and bubbly. Top with the chopped basil. Garnish with the basil sprig.

WW POINTS VALUE: 5 pts. 

Note: This recipe appears in the South Beach Diet Cookbook. This is a simple dish to either kick-start your healthy lifestyle or if your fell off the wagon and want to get back on track. You can enjoy cheese, tomato sauce and mushrooms when they are cooked the right way. These mushroom caps are like mini pizzas without the guilt. I highly recommend using homemade tomato sauce in this recipe because you know what is in the sauce and homemade sauce is more flavorful.

Spinach and Chicken Triangles

Ingredients:

• 2 tsp. extra-virgin olive oil
• 1 large onion, finely chopped
• 2 garlic cloves, minced
• 1 (10 oz.) package frozen chopped spinach, thawed and squeezed dry
• 1 cup finely chopped cooked chicken breast
• 1/3 cup finely crumbled reduced-fat feta cheese
• 1/4 cup chopped fresh dill
• 1 large egg white
• 1/4 tsp. salt
• 1/8 tsp. freshly ground black pepper
• 14 (14 x 18-inch) sheets of phyllo dough, thawed 

Makes 14 Servings (4 triangles per serving)

1. Heat the oil in a large skillet over medium heat. Add the onion and garlic and cook, stirring frequently, until golden, about 7 minutes.
2. Combine the onion, garlic, spinach, chicken, cheese, dill, egg white, salt, and pepper in a medium bowl until well mixed.
3. Preheat the oven to 375 F. Spray 2 jelly-roll pans or baking sheets with nonstick cooking spray.
4. Place 1 phyllo sheet on a work surface. Cover the remaining sheets of phyllo with plastic wrap to keep them from drying out as you work. Lightly spray the phyllo sheet with nonstick spray. Cut lengthwise into 4 strips. Place a rounded teaspoon of the spinach mixture in one corner of each phyllo strip and fold the phyllo diagonally over the filling to form a triangle. Continue to fold the phyllo (as if folding a flag) to the end of the strip. Place the phyllo triangles, seam side down, on a jelly-roll pan. Cover with a damp paper towel to prevent the phyllo from drying out. Repeat with the remaining phyllo and filling to make a total of  56 triangles. 
5. Bake the triangles until the phyllo is puffed and golden, about 15 minutes. Serve hot, warm, or at room temperature. 

WW POINTS VALUE: 3 pts.

Note: This recipe appears in the WW Ultimate Chicken Cookbook. I was cleaning out the fridge and pantry and this recipe looked too god to pass up. I was craving Spanakopita but I didn't have all the ingredients for the spanakopita but I had the ingredients for this version. These triangles were absolutely delicious and flavorful. The chicken, spinach and feta cheese go so well together in this Mediterranean snack. The serving of triangles give you a satisfying filling leaving you happy. When you do cook the chicken, don't forget to season the chicken with salt, pepper and minced garlic for a flavorful snack. These triangle make a delicious treat for lunch or a great appetizer at  party.

Grilled Chicken Gyros with Bell Pepper

Ingredients:

• 1 large red bell pepper, quartered
• 2 tsp. extra-virgin olive oil
• 1 large garlic clove, minced
• 1 tsp. ground cumin
• 1 tsp. dried oregano
• 1/4 tsp. salt
• 1/4 tsp. cayenne pepper
• 4 (1/4 lb.) thin-sliced boneless, skinless chicken breasts
• 4 (7-inch) whole wheat pocketless pita breads, warmed
• 1 large Kirby cucumber, halved lengthwise, sliced
• 1/2 small red onion, sliced
• 1/2 cup plain fat-free Greek yogurt

Makes 4 Servings (1 filled pita per serving)

1. Spray nonstick ridged grill pan with canola spray; set over medium heat. Place bell pepper in pan and grill, turning occasionally, until tender and browned, about 10 minutes.
2. Meanwhile, whisk together oil, garlic, cumin, oregano, salt and cayenne in a large bowl. Add chicken and turn to coat. Transfer chicken to pan and grill, turning once, until chicken is browned and cooked through, 5-6 minutes.
3. Transfer bell pepper and chicken to cutting board and cut into strips. Top pitas evenly with chicken, bell pepper, cucumber, onion, and yogurt. Roll up pitas and serve immediately.

WW POINTS VALUE: 6 pts.

Note: This recipe appears in the WW Tastier than Takeout Cookbook. A gyro a staple of Greek cuisine that is traditionally made of pork, chicken, or lamb and served in a wrapped pita with onion, tomato, tzatziki sauce and sometimes French fries. These gyros are healthier and more filling and flavorful (in my opinion) because the chicken and vegetables are grilled. This gyro also has a little crunch to it thanks to the cucumber and onion. This treat is flavorful and filling and make a great lunch or dinner any day or night of the week.