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.

Mug Scramble

 Ingredients:

• ¾ cup arugula, fresh, chopped
• 2 Tbsp. red bell pepper, diced
• 2 Tbsp. tomatoes, diced
• 2 large eggs
• 1 Tbsp. unsweetened almond milk
• 1 Tbsp. cheddar cheese, shredded
• Nonstick cooking spray
• Salt 
• freshly ground black pepper

Makes 1 Serving

1. 1.Spray a large microwave-safe mug lightly with nonstick cooking spray. Add the vegetables and microwave on high for about a minute or until vegetables are soft. Drain any excess liquid from the mug when finished cooking.
2. 2.Crack the eggs into the mug. Add the almond milk and whisk well with a fork. Microwave on high for 45 seconds.
3. 3.Remove the mug and stir. Microwave for another 45 seconds to a minute or until your scrambled eggs are nice and set. Note: Microwave ovens may vary, so adjust your cooking time accordingly.
4. 4. Top your mug with cheese, salt and pepper. Let your mug cool for about 5 minutes before eating. 

WW POINTS VALUE: ? 

Note: This recipe appears on www.palm.southbeachdiet.com/recipes. Who says fast food is not good for you?  You can make this scramble in less than 10 minutes and you will have a filling and tasty breakfast. This Mug Scrambles tastes just as delicious as your favorite omelet. Packed with mouthwatering ingredients like fresh arugula, tomatoes, bell peppers and cheddar cheese, this Mug Scramble can be popped in the microwave for less than two minutes and enjoyed on your way out the door. If you don't have arugula on hand, use kale or spinach and the dish will be just as good. 

Soy and Ginger-Marinated Salmon

 Ingredients:

• 2 tbsp. unseasoned rice wine vinegar
• 1 tbsp. reduced-sodium soy sauce
• 1 tbsp. packed brown sugar
• 1 tbsp. grated peeled fresh ginger
• 1 garlic clove, minced
• 2 tsp. Asian (dark) sesame oil
• 1 (1 lb.) skinless salmon fillet, cut crosswise into 8 strips
• 4 cups lightly packed baby arugula
• 2 tbsp. chopped fresh chives
• 1 tbsp. black sesame seeds

Makes 4 Servings (1 cup salad & 2 salmon strips per serving)

1. To make the marinade, combine the vinegar, soy sauce, brown sugar, ginger, garlic and 1 teaspoon of the sesame oil in a large bowl. Transfer 2 tablespoons of the mixture to a medium bowl and add the salmon, turning to coat; let marinate about 5 minutes. 
2. Heat the remaining 1 teaspoon sesame oil in a large skillet over medium-high heat. Add the salmon and cook until just opaque in the center, about 2 minutes on each side. 
3. Add the arugula to the remaining vinegar mixture and toss to coat. Divide the arugula evenly among 4 plates. Top each serving with 2 salmon strips  and sprinkle with 1/2 tablespoon of the chives and 3/4 teaspoon of the sesame seeds. 

WW POINTS VALUE: 5 pts. 

Note: This recipe appears in the WW in 20 Minutes Cookbook.  Salmon grilled or sauteed is quite delicious when it's done right. The combination of soy, ginger and garlic is quite tasty and will leave you satisfied. You can enjoy this salmon with any leafy green of your choice and the meal will still be delicious. 

Crudites with Arugula Pesto Dip

 Ingredients:

• 2 large bunches basil, leaves picked and stems discarded
• 1 large bunch arugula, trimmed
• 1/4 cup pine nuts
• 1 medium garlic clove, peeled
• 1/2 tsp. salt
• 6 tbsp. extra-virgin olive oil
• 2 tbsp. fresh lemon juice
• 2 tbsp. reduced-fat sour cream
• assorted fresh vegetables, such as asparagus, bell peppers, carrots, endive, radishes, and snow peas, cut up for dipping

Makes 1 1/2 cups dip

1. Finely ground basil, arugula, pine nuts, garlic, and salt in a food processor or blender. 
2. With machine running, add oil and lemon juice in a slow and steady stream. Add sour cream and process briefly just to combine. Transfer to a serving bowl, cover, and chill for 1 hour or overnight for flavors to blend. Serve at room temperature with assorted vegetables for dipping. 

WW POINTS VALUE: 1 pt. 

Note: This recipe appears in the South Beach Diet Parties & Holidays Cookbook. Crudites with homemade dip is quite delicious when it's done right. Arugula pesto is quite delicious; it has a peppery flavor to it. I added a touch of Parmesan cheese for a more traditional salty flavor and Parmesan cheese is a common ingredient in pesto. If you don't have arugula on hand, spinach or kale will work just as well and the pesto will be delicious. The leafy greens also adds nutrients such as calcium, folate and fiber. Serve this pesto with vegetables, grilled proteins of your choice or toasted bread and you and your guests will be satisfied. 

Parmesan Turkey Cutlets with Arugula and Tomato

Ingredients:

• 1 pint cherry tomatoes, halved
• 1/2 tsp. salt
• 1 egg white
• 3 tbsp. yellow cornmeal
• 2 tbsp. grated Parmesan cheese
• 1 garlic clove, minced
• 1 tsp. herb seasoning
• 4 (1/4 lb.) turkey breast cutlets
• 4 tsp. extra-virgin olive oil
• 1 bunch arugula, trimmed

Makes 4 Servings (1 turkey cutlet & about 1/2 cup tomato-arugula mixture per serving)

1. Toss together the tomatoes and 1/4 of the teaspoon of salt in a medium bowl; set aside.
2. Lightly beat the egg white in a shallow bowl or pie plate. Combine the cornmeal. Parmesan, garlic and herb seasoning, and the remaining 1/4 teaspoon of salt on a sheet of wax paper. Dip each slice of turkey into the egg mixture, then coat with cornmeal mixture, pressing lightly so it adheres.
3. Heat the oil in a large skillet over medium-high heat. Add the turkey and cook until browned and cooked through, about 3 minutes on each side. Transfer to a plate. 
4. Add the tomatoes and arugula to the skillet; cook, stirring, just until the arugula wilts slightly, about 1 minute. Serve alongside the cutlets.

WW POINTS VALUE: 5 pts.

Note: This recipe appears in the WW in 20 Minutes Cookbook. This meal makes a great meal to enjoy on the weeknights.  This dish is quick, easy and delicious. If you don't have turkey on hand, use chicken instead and your meal will still be tasty. You can also substitute spinach or kale in place of the arugula as well. You can use any Mediterranean seasoning in this recipe such as basil, oregano, parsley, marjoram, thyme, etc. 

Key West-Style Roasted Chicken Salad

Ingredients:

• 3 tbsp. key lime juice
• 2 tbsp. taco sauce
• 2 tsp. extra-virgin olive oil
• 3/4 tsp. salt
• 3 cups sliced deli roast chicken breast
• 1 bunch arugula, torn
• 1 cup grape tomatoes
• 1/2 small red onion, thinly sliced
• 1/2 cup chopped fresh cilantro

Makes 4 Servings (1 1/2 cups per serving)

Whisk together lime juice, taco sauce, oil, and salt in a serving bowl. Add the remaining ingredients and toss to coat evenly.

WW POINTS VALUE: 5 pts.

Note: This recipe appears in the WW in 20 Minutes Cookbook. This salad makes a flavorful and filling meal on a hot summer day. If you don't have deli roast chicken on hand, grill a chicken breast seasoned with salt and pepper, slice it and toss it in with the salad. Homemade taco sauce can be made up of ground chili powder, and cumin, garlic, salt, freshly ground black pepper and some pureed tomatoes and the sauce will be delicious. If you don't have arugula on hand, use kale or spinach and the salad will be just as flavorful and healthy. 

California Wrap

Ingredients:

• 1 leaf red or green lettuce
• 1 slice turkey breast
• 1 slice ham
• 1 thin slice tomato
• 1 thin slice avocado
• 1 tsp. lime juice
• 1 leaf watercress or arugula
• 1 tbsp. sugar-free Ranch dressing

Makes 1 Wrap

1. Fan lettuce leaf on plate. Top with turkey, ham and tomato.
2. In a small bowl, combine the avocado and lime juice, then spoon onto tomato. Top with watercress or arugula and dressing. Roll up and secure with a wooden pick.

WW POINTS VALUE: 4 pts.

 

Note: This recipe appears in the South Beach Diet Cookbook. These wraps are quick and easy and make great snacks or a light lunch. These wraps actually taste better than what you would order at a deli or sandwich shop. It's like having the sandwich without the bread. These wraps are filling and flavorful and will quickly become a favorite.



Chicken Rollatini

Ingredients:

• 6 (1/4-lb.) boneless, skinless chicken breasts
• ½ tap. salt
• 18 arugula leaves, tough stems removed
•  1 oz. reduced-fat goat cheese
• 12 marinated sun-dried tomatoes, patted dry & halved
• 1/4 cup apple juice
• 1 1 /2 tsp. salt-free lemon-pepper seasoning

Makes 6 Servings (1 stuffed breast per serving)

1. Preheat the oven to 350 F. Spray a 9 X 13-inch dish with nonstick spray.
2. Place a sheet of plastic wrap on a work surface, place a chicken breast on top of it, then cover with a second sheet of plastic wrap. Pound the breast to a 1/4-inch thickness with a meat mallet or heavy saucepan. Remove the top layer of plastic wrap, set the chicken breast aside on its bottom layer of plastic wrap, and repeat with the remaining chicken breasts.
3. Top each breast with 3 arugula leaves. Spread 2 teaspoons goat cheese evenly across the leaves on each breast. Place 4 sun-dried tomato halves on the cheese. Roll the chicken breasts up, pulling of plastic wrap as you go. place the breasts seam side down, in the baking dish. Sprinkle the apple juice over the chicken, then sprinkle with the lemon-pepper seasoning.
4. Bake, basting occasionally with the pan juices, until the chicken is cooked through, about 45 minutes. Let the chicken stand for about 5 minutes before serving.

WW POINTS VALUE: 6 pts.

Note: This recipe appears in the WW Ultimate Chicken Cookbook. This is what I call elegant comfort food. This Mediterranean dish is creamy, succulent, flavorful and delicious. Feta cheese or cream cheese work just as well in this dish. If you don't have arugula on hand, shredded escarole or baby spinach make delicious substitutes. I also highly recommend adding minced garlic on top of the leafy greens because garlic always makes everything taste better. Also, I highly recommend substituting white wine in place of the apple juice for a more elegant taste.

Arugula & Basil Pesto Linguine

Ingredients:

• 12 oz. spelt linguine
• 4 cups arugula leaves
•  1 cup tightly packed basil leaves
• 3-4 garlic cloves, minced
• salt
• freshly ground black pepper
• 1/3 cup extra-virgin olive oil
• 1/4 cup grated Parmesan cheese

Makes 4 Servings

1. Prepare the pasta according to package directions. Drain and place in a large serving bowl.
2. Meanwhile, in a food processor or blender, combine the arugula, basil, garlic, pine nuts, salt, and pepper to taste. Process coarsely to chop.
3. With the food processor running, slowly add the oil in a steady stream until the mixture is smooth.
4. Toss the pasta with the pesto. Sprinkle with the Parmesan cheese and serve.

WW POINTS VALUE: 14 pts.

 

Note: This recipe appears in the South Beach Diet Cookbook. This is what I call a Taste of Italy. I recently visited the Amalfi Coast and there is no such thing as bad food. I had a pasta dish that was cooked in butter and served with pesto on the side and it was delicious. This recipe almost comes close. I like to think of it as South Beach visits Naples. You can use spinach, arugula, Swiss chard, or kale in this recipe blended with the pesto and the meal is absolutely delicious. The blended pasta and pesto is heavenly delicious topped with the Parmesan cheese and served with a glass of wine. This dish melts in your mouth and will take you back to Italy.

Rosemary Chicken Salad with Goat Cheese

Ingredients:

• 1 1/4 lbs. boneless, skinless chicken breasts
• 1/2 tsp. dried rosemary
• 1/2 tsp. kosher salt
• 1/4 tsp. freshly ground black pepper
• olive oil cooking spray
• 2 tbsp. balsamic vinegar
• 1 tbsp. extra-virgin olive oil
• 3 cups arugula
• 3 cups packed baby spinach (about 3 oz.)
• 2 cups cherry tomatoes, halved
• 3 oz. reduced-fat goat cheese, crumbled

Makes  4 (2-cup) Servings

1. Preheat the broiler with the rack 4 inches from the heat. Rub the chicken all over with rosemary, 1/4 teaspoon of the salt, and the pepper. Lightly spray both sides with olive oil.
2. Broil the chicken until cooked through but still a little pink, 3-4 minutes per side (depending on the thickness of the chicken breasts). Transfer to a cutting board and when cool enough to handle, cut the chicken into bite-size pieces.
3. In a large bowl, whisk together the vinegar, oil and remaining 1/4 teaspoon salt. Add the chicken, arugula, spinach, and tomatoes to the dressing. Toss well to coat.
4. Divide the chicken mixture among 4 plates. Divide evenly, sprinkle the goat cheese over the salads.

WW POINTS VALUE: 6 pts.

 

Note: This recipe appears in the South Beach Diet Gluten-Free Solution Cookbook. This Phase 1 salad is gluten-free, quick, easy and can be enjoyed any day of the week. You can use all arugula or all spinach in this salad, red and yellow grape tomatoes or feta cheese in place of the goat cheese and your salad will be delicious. I highly recommend seasoning your chicken with garlic because garlic always makes everything taste better. The homemade dressing of olive oil and balsamic vinegar is so good you will forget that it's healthy for you.

Savory Egg Salad Sandwiches

Ingredients:

• 8 large eggs
• 1/2 small red onion
• 2 celery stalks, minced
• 4 large green olives,  chopped (optional)
• 3 tbsp. mayonnaise
• 1 tsp. Dijon mustard
• 1/4 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 4 slices whole-grain bread, toasted (optional)
• 1 1/2 cups baby arugula

Makes 4 Servings

1. Place eggs in a medium saucepan, cover with water, and bring to a boil. Remove from the heat, cover, and let eggs sit for 20 minutes. Drain and places eggs in a bowl filled with ice water. When cool enough to handle, peel eggs.
2. In a medium bowl, mash 5 whole eggs and 3 egg whites together with the salt and pepper; stir to combine. Cover bread slices, if using, with arugula, top with egg salad, and serve open face.

 

WW POINTS VALUE: 6 pts with bread, 5 pts. without bread

 

Note: This recipe appears in the South Beach Diet Taste of Summer Cookbook. Who says you can't enjoy summer cooking all year round? If you love deviled eggs, you will love this egg salad. I like to call this dish 'Deviled Eggs Get Messy.' Although the recipe calls for you to use all the egg whites and reserve 3 egg yolks, use all the eggs because it  makes the salad much creamier. I added a touch of freshly ground black pepper because salt and pepper always make the food taste better. You can enjoy this egg salad on its own with out the bread or arugula it is that delicious. 

Goat Cheese & Arugula-Stuffed Chicken Breasts

Ingredients:

• 2 oz. soft reduced-fat goat cheese, cut into pieces
• 1 garlic clove, minced
• 4 (6 oz.) boneless, skinless chicken breast halves
• 1 bunch arugula (3 oz.), trimmed and coarsely chopped
• salt
• freshly ground black pepper
• 1 tbsp. extra-virgin olive oil
• 3/4 cup lower-sodium chicken broth

Makes 4 Servings

1. In a small bowl, stir together the cheese and garlic.
2. Using a sharp knife, cut a horizontal slit through the thickest portion of each chicken breast to form a deep pocket. Stuff each pocket with an equal amount of the cheese mixture and the arugula. Press the edges of the pocket together to seal. Season the chicken with salt and pepper.
3. In a large skillet, heat the oil over medium-high heat. Add the chicken and cook for 4 minutes per side, or until lightly browned. Reduce the heat to medium. Add the broth, cover, and simmer for about 6 minutes, until the chicken is just cooked through and still juicy. With a slotted spatula transfer to 4 serving plates. Serve hot.

WW POINTS VALUE: 6 pts.

 

Note: This recipe appears in the South Beach Diet Super Quick Cookbook. This is another delicious chicken dinner that's a great way to kick-start your healthy lifestyle. I've had different variations and I must say this was the creamiest version. The goat cheese mixed in with the arugula make this so creamy. You can use spinach or any other mixed greens in this dish and it will still be yummy. You can also add some of your favorite herbs in the cheese mixture such as basil, oregano or parsley to add a little more flavor. You can also use white wine in place of the chicken broth or a combination of wine and broth as well. I highly recommend topping the chicken with Sun-Dried Tomato Pesto for an authentic Italian flare. 

Grilled Wine Country Sirloin Steaks with Cherry Tomatoes & Arugula Salad

Ingredients:

• 4 (6 oz.) boneless sirloin steaks, cut 1 inch thick
• kosher salt
• freshly ground black pepper
• 1/4 cup extra-virgin olive oil
• 2 tbsp. freshly chopped mint
• 1 tbsp. freshly chopped rosemary
• 1 tsp. crushed red pepper
• 2 tbsp. fresh lemon juice
• 1 tbsp. red wine vinegar
• 6 cups torn arugula leaves
• 1 cup celery, thinly sliced
• 1 cup cherry tomatoes, halved
• 2 tbsp. shredded Parmesan or Asiago cheese

Makes 4 Servings

1. Trim fat from steaks. Season steaks with kosher salt and black pepper Place steaks in a large self-sealing plastic bag set in a shallow dish.
2. For marinade, in a small bowl combine 2 tablespoons olive oil, 1 tablespoon mint, rosemary and crushed red pepper. Pour over steaks. Seal bag; turn to coat steaks. Marinate in the refrigerator for 1-24 hours, turning bag occasionally.
3. For dressing, in a screw-top jar combine lemon juice, red wine vinegar, and remaining 2 tablespoons olive oil. Cover and shake well. Season to taste with additional kosher salt and black pepper. Set aside.
4. Drain steak, discarding marinade. For a charcoal grill, place the steaks on the rack of an uncovered grill directly over medium coals. Grill to 14- 18 minutes total for medium-rare doneness (145 F) or 18-22 minutes for medium doneness (160 F), turning once halfway through grilling. For a gas grill, preheat grill. Reduce heat to medium. Place steaks on grill rack over heat. Cover and grill as above.
5. Remove steaks from grill. Cover with foil and let stand for 5-10 minutes. Slice meat across the grain.
6. In a large bowl, combine arugula, celery. tomatoes and the remaining 1 tablespoon mint. Drizzle with dressing; toss to coat.
7. To serve, divide arugula mixture among four dinner plates; top with meat slices. Sprinkle with cheese.

WW POINTS VALUE: 13 pts.

 

Note: This recipe appears in the New Sonoma Cookbook. This was such a good salad. This steak salad takes about 30 minutes to make not counting the 1-24 hours to marinate the steaks in the red wine of your choice. This salad was so deliciously filling I didn't have a desire for dessert. I really loved how the reed wine marinated with the steaks seasoned in salt, pepper, rosemary and mint really enhanced the flavor of the steak. The vegetables in this salad really filled me up and also made it colorful as well. You can use a regular tomato in place of the cherry tomatoes, use spinach or romaine lettuce leaves instead of arugula, use balsamic vinegar in place of the red wine vinegar and your salad will still be delicious. You can also use feta or goat cheese in place of the Parmesan or Asiago cheese as well. The right cheese can enhance the flavor of the wine and steak. Plus, it gives the salad a creamy texture to it. You can also add 1/2 cup of radishes for extra crunch and more potassium. I used Zinfandel Red Wine to marinate the steak and it was delicious. the wine paring they suggest is Sangiovese but any red wine will be just fine.

Chicken Tri-Colore

Ingredients:

• 1 1/2 lbs. boneless, skinless chicken breasts, cut into 1/2-inch chunks
• 3/4 tsp. salt
• 1/2 tsp. dried oregano
• 1/4 tsp. freshly ground black pepper
• 2 tbsp. extra-virgin olive oil
• 3 garlic cloves, peeled
• 1 medium green bell pepper, cut into thin strips
• 1 medium red bell pepper, cut into thin strips
• 1 medium yellow bell pepper, cut into thin strips
• 2 bunched arugula, each bunch trimmed and cut in half crosswise
• 2 tbsp. balsamic vinegar

Makes 4 (1 3/4 cup) Servings

1. In a large bowl, toss the chicken with 1/2 teaspoon salt, oregano and black pepper.
2. In a large skillet, heat 1 tablespoon of the oil over low heat. Add the garlic and cook until fragrant, about 3 minutes. With a slotted spoon, remove the garlic and discard.
3. Increase the heat to medium. Add half of the chicken. Cook, turning occasionally, until golden brown and cooked through, about 4 minutes. Transfer to a plate with a slotted spoon. Repeat with the remaining oil and chicken.
4. Add all the bell peppers and  remaining 1/4 teaspoon salt to the skillet. Cook over medium heat, stirring frequently, until the peppers are crisp-tender, about 4 minutes.
5. Add the arugula and cook, tossing, until wilted, about 1 minute. Return the chicken to the pan, sprinkle with the vinegar, and toss to combine. Serve hot.

WW POINTS VALUE: 7 pts.

 

Note: This recipe appears in the South Beach Diet Super Quick Cookbook. Don't be intimidated by this dish. This dish is a great way to kick-start your healthy lifestyle because it's packed with protein, color, vitamins and flavor. The oregano, garlic and balsamic vinegar give this dish an aromatic flavor. The bell peppers give the dish a nice crunch as well as color. You can use spinach in place of the arugula and the dish but I highly recommend not cooking he arugula or spinach because it will add a little more crunch and more nutrients to this meal. I like to think of this dish as the alternative to fast food or takeout. You can actually cook this meal in 30 minutes or less and it still tastes better than fast food. 

Grilled Duck Breasts with Orange-Balsamic Glaze

Ingredients:

• 1 1/4 cups orange juice
• 1/2 cup balsamic vinegar
• 1 whole (1 3/4-pound) boneless duck breast, trimmed of all skin and fat, and separated into 4 equal pieces
• 2 small shallots, finely chopped
• 2 cloves garlic, minced
• 1/2 cup dry red wine or low-sodium chicken broth
• 1 tbsp. grated orange zest
• 1/4 tsp. salt
• 1/8 tsp. freshly ground white pepper
• 1 bunch arugula, torn into bite-size pieces (optional)

Makes 8 Servings

1. Combine 1 cup of the orange juice and 1/4 cup of the vinegar in a large zip-close plastic bag; add the duck. Squeeze out the air and seal the bag; turn to coat the duck. Refrigerate, turning the bag occasionally, at least 2 hours or overnight. Drain and discard the marinade.
2. Spray the grill rack with nonstick spray; prepare the grill.
3. Meanwhile, to prepare the glaze, combine the shallots, wine or broth, the remaining 1/4 cup of orange juice and vinegar, garlic, orange zest, salt and pepper in a medium saucepan; bring to a boil. Reduce the heat and simmer, watching carefully and stirring occasionally, until the mixture is reduced by half, about 15 minutes. Remove from the heat.
4. Grill the duck, turning once and basting with the glaze, until the juices run clear when pierce with a fork, about 8 minutes per side.
5. Transfer the duck to a carving board; let cool slightly. Thinly slice lengthwise. Arrange the slices on serving plates and drizzle with  any leftover glaze. Serve each portion with 1/3 cup of the arugula, if using.

WW POINTS VALUE: 4 pts. (3 ounces)

 

Note: This recipe appears in the WW New Complete Cookbook. Whoever says gourmet food is not good for you, that person doesn't know what he/she is talking about! I made duck for the very first time last night for me mother and me and it  was a success. I really enjoy eating duck out at restaurants so I decided to try to cook duck at home. I was a little nervous but the end results were just perfect. We really loved the flavor combinations or orange, balsamic vinegar, shallots, garlic and red wine because they were so savory, gourmet and so comforting. I added garlic to this dish because garlic always makes everything better.  If  you like the French classic, Duck A l' Orange, you will love this modern version. If you want a more intense orange flavor, I highly recommend using aged Tangerine Balsamic Vinegar from the Imperial Olive in Williamsburg, VA. You can visit www.TheImperialOlive.com for more details. I also recommend serving this meal for special occasions and for company. This meal is so upscale-good, people will be talking about it for days. 

Garden White Bean Soup

Ingredients:

• 1 tbsp. + 2 tsp extra virgin olive oil
• 1 medium onion, thinly sliced
• 4 garlic cloves, minced
• 1 celery stalk, thinly sliced
• pinch red pepper flakes
• 2 (15-oz.) cans cannellini beans, rinsed and drained
• 3 cups lower-sodium chicken broth
• 1 1/2 cups packed chopped arugula
• 1/4 cup packed basil leaves, roughly chopped
• 1/4 tsp. grated lemon zest
• 1/4 tsp. salt
• 4 tbsp. freshly grated Parmesan cheese

Make 4 (1 1/4-cup) Servings

1. In a medium saucepan, heat 1 tablespoon of the oil over medium heat. Add onion, garlic, celery and pepper flakes. Reduce the heat to medium-low and cook, stirring occasionally, until vegetables are softened, 10-12 minutes. Remove from the heat and carefully strain liquid into a large bowl.
2. Transfer bean mixture to a blender or a food processor, add 1 cup of the reserved liquid, remaining 2 teaspoons oil, arugula, basil, lemon zest and salt; puree until smooth. Add to the bowl with the rest of the reserved  cooking liquid and stir to combine.
3. Lade soup into 4 bowls, sprinkle evenly with cheese, and serve warm.

WW POINTS VALUE: 6 pts.

 

Note: This recipe appears in the South Beach Diet Taste of Summer Cookbook. Don't be afraid of this soup. It's deliciously relaxing and filling. I've really come to enjoy cannellini beans no matter how they are cooked. If you want a true vegetarian version, substitute vegetable broth on place of the chicken broth and it will still be delicious. Who knew that pureed arugula and basil would taste so delicious in vegetable soup sprinkled with Parmesan cheese. 

Simple Arugula Salad

Ingredients:

• 1 (6 oz.) package arugula, torn into bite-size pieces (8 cups)
• 4 radishes, thinly ssliced
• 2 tbsp extra-virgin olive oil
• 1 tbsp red wine vinegar
• salt
• freshly ground black pepper

Makes 4 (2-cup) Servings

Toss together arugula, radishes, olive oil and vinegar in a large mixing bowl. Season with salt and pepper to taste and serve.

WW POINTS VALUE: 2 pts

Note: This recipe appears in the South Beach Diet Quick & Easy Cookbook. This is a fast and simple salad that can be enjoyed on its own or as a side dish along side a hearty protein. This salad is very filling and will quickly fill you up.

Grilled Tomato, Arugula and Feta Cheese Pizzas

Ingredients:

• 4 (8-inch) whole-wheat tortillas
• 4 medium plum tomatoes
• 3 1/2 oz. reduced-fat feta cheese, crumbled (about 1/3 cup)
• 1 garlic clove, minced
• 2 tbsp thinly sliced fresh basil
• 1 1/3 cups baby arugula
• 2 tsp extra-virgin olive oil
• salt
• freshly ground black pepper

Makes 4 Servings

1. Lightly coat a grill or grill pan with cooking spray and heat ot medium-high.
2. Grill tortillas until lightly puffed and browned on the bottom, about 1 minute. Transfer to a cutting board, grilled side up, and top tortillas evenly with tomatoes, cheese, garlic and basil.
3. Return tortillas to the grill, topping side up. Cover and cook until cheese is softened, about 30 seconds. Top with arugula, cover, and grill another 1-2 minutes, or until arugula is wilted. Transfer pizzas to 4 plates, drizzle with oil and season with salt and pepper. Serve warm.

WW POINTS VALUE: 4 pts

Note: This recipe appears in the South Beach Diet Taste of Summer Cookbook. It's a hot summer day and you want something that is clean and fresh and will fill you up, this treat is for you and it takes less than 30 minutes to prepare. Who does not love pizza? If you're ever craving a pizza, DO NOT  CALL for pizza delivery! This pizza is colorful and very easy to make. If you love thin-crust pizza, then you 'll love the grilled tortilla version. The crust has a nice crunch to it topped with the flavors of the Mediterranean. You know how sometimes when you have a slice of pizza and it's too hot to eat you don't enjoy it as much? You won't get that with this pizza. The tomatoes, feta cheese, basil and arugula topped with drizzled olive oil, salt and pepper leave your palate clean and fresh. I also love how the grilled tortilla pizza is a whole serving because you can have your own little pizza and not have any leftovers. These pizzas should be served at your next barbeque because they are so elegant, sophisticated and delicious.

Arugula, Grapefruit and Parmesan Salad

Ingredients:

• 5 oz. arugula, about 8 cups loosely packed
• 2 medium pink grapefruits, segmented, 2 tbsp juice reserved
• 1/2 small uncooked vidalia onion, thinlly sliced
• 1 tbsp extra-virgin olive oil
• 1 tbsp balsamic vinegar
• 1 tsp honey
• 1 tsp salt
• 1/4 tsp freshly ground black pepper
• 1 oz. Parmesan cheese, thinly shaved

Makes 4 Servings

1. Place arugula in a large salad bowl; top with grapefruit and onion.
2. In a small bowl, whisk together oil, vinegar, honey, salt, pepper and reserved grapefruit juice.
3. When ready to serve, gently toss salad with dressing; sprinkle with cheese.

WW POINTS VALUE: 3 pts. (2 cups per serving)

Note: This recipe appears on www.weightwatchers.com. This is what Italy must taste like in the summer! This salad is SO delicious you'll have it again and again this summer. This salad is also a great way to kick off summer and great for when the heat wave is in town and you don't want to cook. I must say I have a new respect for salads. I always thought salads were dull and boring with lettuce, tomatoes, carrots, onions, etc. This  Italian salad is certainly a refreshing change from the usual lettuce and tomato! You can also use spinach in place of the arugula for this salad and it will still be heavenly. This salad should be served at a dinner party, especially if your dinner guests are Mario Batali, Emeril Lagasse, Tyler Florence, Giada De Laurentis, Michael Chiarello, Scott Conant,  Ann Burrell and even Bobby Flay.