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. 

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. 

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. 

Vegetable Tart

Ingredients:

Tart Shell:

• 1 1/2 cups whole wheat flour
• 2 tbsp. chopped fresh herbs such as chives, parsley, thyme
• 1 tsp. salt
• 1/4 cup extra-virgin olive oil
• 10 tbsp. ice water

Filling:

• 2 tsp. extra-virgin olive oil
• 2 large shallots, chopped
• 1 1/2 cups thinly sliced mushroom caps
• 1/2 lb. asparagus, cut into1-inch pieces
• 1 (10 oz.) frozen spinach thawed and squeezed of excess liquid
• 1/2 cup part-skim ricotta cheese
• 3 large eggs
• salt 
• freshly ground black pepper
• 1/2 cup shredded reduced-fat Swiss cheese 

Makes 8 Servings

1. Heat the oven to 325 F. Coat a 9-inch tart pan with cooking spray. 
2. For the tart shell: In a large bowl, stir together the flour, herbs and salt. Blend in the oil with your fingers. Add the water, a couple of  tablespoons at a time, blending until a ball forms. Knead a few times until smooth. Pat into a disk, wrap in plastic, and refrigerate for 15 minutes. 
3. Meanwhile, to  make the filling: In a large skillet, heat the oil over medium-high heat. Add the shallots and cook for 2 minutes. Add the mushrooms and cook for 3 minutes. Add the asparagus and cook for 3 minutes. Stir in the spinach. 
4.  Roll the dough out to a 12-inch circle. Press into the tart pan, tucking the edges under. Prick the dough with a fork several times. Bake for 10 minutes, or until the crust looks dry. Let cool briefly. Increase the oven temperature to 350 F. 
5. In a large bowl, stir together the ricotta, eggs, vegetable mixture, salt, and pepper to taste. Spread in the tar shell. Top with the Swiss cheese. Bake for 50-55 minutes, until lightly browned. Serve warmed or at room at temperature. 

WW POINTS VALUE: 5 pts. 

Note: This recipe appears in the South Beach Diet Super Quick Cookbook. This tart is a delicious treat. This tart is both filling and flavorful with the herbed crust, vegetables, eggs and cheeses. If you don't have ricotta cheese on hand, use cottage cheese and the tart will be just as delicious. Italian cheeses such as mozzarella, provolone and Parmesan cheese work just as well as Swiss cheese. Kale and arugula work just as well as spinach in this recipe too. This recipe will be a new comfort food for both meat lovers and vegetarians. 

Spicy Chicken-Asparagus Stir-Fry

Ingredients:

• 3 tsp. canola oil
• 1 lb. boneless, skinless chicken breasts, cut into strips
• 1/4 tsp. salt
• 1 tbsp. grated, peeled fresh ginger
• 2 garlic cloves, minced
• 1/2 lb. asparagus, trimmed and cut into 2-inch lengths
• 1 1/2 cups matchstick-cut carrots
• 1 small red bell pepper, cut into strips
• 1 small yellow bell peppers, cut into strips
• 2 tbsp. water
• 3 tbsp. black bean sauce
• 1 tbsp. reduced-sodium soy sauce
• 1 1/2 tsp. hot chili oil
• 2 tsp. toasted sesame seeds

Makes 4 Servings (1 2/3 cups per serving

1. Heat wok or large deep skillet over medium-high heat until drop of water sizzles in it. Add 1 1/2 teaspoons of canola oil and swirl to coat pan. Sprinkle chicken with salt; add to wok and stir-fry until lightly browned and cooked through, about 5 minutes.
2. Add remaining 1 1/2 teaspoons canola oil to wok and swirl to coat pan. Add ginger and garlic; stir-fry until fragrant, about 30 seconds. Add asparagus, carrots, bell peppers, and water; cook, covered, until vegetables are crisp-tender, 4-5 minutes.
3. Return chicken to wok along with black bean sauce, soy sauce, and chili oil. Stir-fry until chicken is heated through, about 2 minutes. Sprinkle with sesame seeds.

WW POINTS VALUE: 3 pts.

 

Note: This recipe appears in the WW Family Meals Cookbook.  If you're ever craving Asian takeout food, leave the phone alone and cook this dish instead. It's flavorful, colorful and good for you with all the protein and vegetables in it. If you don't have a wok on hand, use your grill instead. You can grill the chicken and vegetables and dish will taste just as good as takeout. If you want to make you dish more filling and Asian authentic, serve a half cup of cooked brown rice per serving and it will increase the Smart Points value by 3.



Beef with Asparagus and Mushrooms

roilIngredients:

• 1 1/2 lbs. London broil, divided
• 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 with 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. Who doesn't love a really good steak dinner? You can make this elegant and tasty dish any night of the week and everyone will be satisfied. The aromatic flavors of rosemary, garlic and a zesty lemon give an ordinary steak and vegetables a sophisticated bite. If you're 21 or older, don't forget a glass of red wine to make the dinner complete. 

 

Lemony Spring-Vegetable Risotto

Ingredients:

• 1 lb. asparagus, trimmed and cut into 1-inch pieces
• 1 tsp. salt
• 5 1/2 cups Basic Vegetable stock or reduced-sodium vegetable broth
• 1 tbsp. extra-virgin olive oil
• 2 leeks, cleaned & chopped
• 3 garlic cloves, minced
• 1 tsp. finely chopped thyme, or 1/2 tsp. dried thyme
• 1 1/2 cups Arborio rice
• 1/3 cup dry white wine
• 1 cup thawed frozen baby peas
• 3 tbsp. fresh lemon juice
• 1 tsp. grated lemon zest
• 1/2 cup freshly grated Parmesan cheese
• 1/4 tsp. freshly ground black pepper

Makes 6 Servings (1 1 /3 cups per serving)

1. Bring a large pot of water to a boil. Add the asparagus and salt, and cook just until bright green, 2 minutes. Drain and rinse the asparagus in a colander under cold running water to stop cooking; set aside.
2. Bring the stock to a gentle simmer in a large saucepan over medium-low heat; reduce the heat and keep it at a simmer.
3. Heat the oil in a large skillet. Sauté the leeks, garlic, and thyme until the leeks begin to soften, about 3 minutes. Add the rice and cook, stirring, until translucent, about 1 minute.
4. Stir in the wine and cook, stirring constantly, until it is absorbed, Add the stock 1 cup at a time, stirring until it is absorbed before adding more, until the rice is just tender but still slightly toothy. Add the asparagus, peas, lemon juice, and lemon zest with the last (1/2 cup) addition of stock. The cooking time from the first addition of stock should be about 22 minutes. Stir in the cheese and pepper; serve at once.

WW POINTS VALUE: 6 pts.

 

Note: This recipe appears in the WW New Complete Cookbook. I think risotto is the ultimate Italian comfort food. It's creamy, flavorful, soothing and delicious. I've notice that the key ingredients to making a good risotto are Arborio rice, white wine, lemon juice, vegetables, garlic and Parmesan cheese. This risotto certain tastes like spring and it can also be enjoyed in the summer with summer vegetables as well. A well-made risotto is always creamy, mot mushy, so when you're cooking risotto, stir constantly. For a creamy and luscious texture, use Arborio rice or any other Italian medium-grain rice with a high starch content. Serve this as a main dish or as a side dish when you have company. They will love it.

Poached Eggs with Asparagus and Dill

Ingredients:

• 2 tsp. white distilled vinegar
• 2 large eggs
• 1/2 bunch pencil thin asparagus, trimmed
• 1 tbsp. lemon juice
• 1 tsp. extra-virgin olive oil
• 1 tbsp. chopped fresh dill
• 1/4 tsp. salt
• 1/8 tsp. freshly ground black pepper

Makes 2 Servings (about 12 asparagus & 1 egg per serving)

1. Bring 4 cups water to boil in medium deep skillet. Reduce heat to bare simmer; add vinegar. Break 1 egg into cup. Holding cup close to water, slip egg into water. Repeat with remaining egg. Cook until whites are firm but yolks are still soft, about 5 minutes. With slotted spoon, transfer eggs, one at a time, to paper towel-lined plate to drain. Keep warm.
2. Meanwhile, combine asparagus and 1 tablespoon water in a glass pie plate. Cover loosely with sheet of wax paper; microwave on High until asparagus is crisp-tender, 2-3 minutes. Drain. Drizzle lemon juice and oil over and asparagus; toss until coated evenly.
3. To serve, divide asparagus evenly between 2 plates. Top each with 1 egg and sprinkle with dill, salt and pepper.

WW POINTS VALUE: 3 pts.

 

Note: This recipe appears in the WW Family Meals Cookbook. This has been called anytime entertaining and it certainly is entertaining and delicious. This dish is great for Sunday brunch or even a weeknight dinner. Add 3 slices of crisp-cooked reduced-fat bacon per serving and you will increase the point value by 3 points and you'll have a filling meal.

Grilled Lamb Chops with Balsamic Red Onions, Asparagus, and Polenta

Ingredients:

• 1 lamb rack, fat removed, cut into 8 chops
• 1 tsp. garlic, minced
• 1 tbsp. thyme, chopped
• 2 tsp. Spanish paprika
• 1 tsp. ground coriander
• Balsamic Red Onions, plus their juice
• Grilled Asparagus
• Polenta
• 1 tbsp. extra-virgin olive oil
• salt
• freshly ground black pepper

Makes 4 Servings

1. Preheat grill to medium-high heat.
2. Season lamb with salt and pepper. Let sit for 15 minutes. Combine garlic, thyme, paprika, and coriander in a small bowl. Rub all over the lamb chops. Let sit for 30 minutes.
3. Prepare the Grilled Asparagus
4. Warm the Balsamic Red Onions.
5. Prepare the Polenta.
6. Drizzle the olive oil over the lamb to lightly coat. Place lamb on clean hot grill; cook 1-2 minutes on each side; turning 90 degrees when the meat is browned to create grill cross marks. Cook lamb to 130 F for medium-rare. Remove from heat and let rest for 10 minutes in a warm spot.
7. Place 1/2 cup polenta in a mound on the plate. Place red onions just slightly off to the side. Lay asparagus leaning on the red onions. Lean chops against the polenta and drizzle with some of the juice from the balsamic onions.

WW POINTS VALUE: 14 pts.

 

Note: This recipe appears in the New Sonoma Cookbook. I have never been to Wine Country but if this is what the Wine Country tastes like, it is delicious. I have really come to love lamb. This dinner has been one of the most delicious elegant dinners I have cooked in a while. If you don't have rack of lamb, lamb loin chops will work just as well and taste just as delicious. If you don't have access to a grill, cook the lamb under the broiler and it will be just as succulent and juicy. Don't worry if this dish looks a little messy in presentation. The end result is delicious. The savory and sweet flavors in this spice-rubbed lamb recipe pairs well with cabernet, merlot or syrah.



Grilled Asparagus

Ingredients:

• 1 tbsp. extra-virgin olive oil
• 1 tsp. chopped garlic
• 1 tbsp. reduced-sodium soy sauce
• 1 tbsp. lemon juice
• 2 tbsp. herbs, chopped (choice of parsley, thyme, oregano)
• 1 tsp. lemon zest
• 2 lbs. asparagus, with ends trimmed off

Makes 4 Servings

1. Preheat a clean grill over medium-high heat.
2. Combine olive oil, garlic, soy sauce, lemon juice, herbs, and lemon zest. Toss with asparagus.
3. Grill asparagus until it starts getting tender and grill marks are visible. Turn and finish cooking on the other side. Pencil-thin asparagus will cook in 5 minutes; thicker spears will take up to 10 minutes.

Note: This recipe appears in the New Sonoma Cookbook. Grilled asparagus goes great with any protein. This version of grilled asparagus pairs well with lamb because it is flavorful. Never underestimate the flavorful combinations of lemon, garlic, and herbs. 

Thai Vegetable Stir-Fry

Ingredients:

• 1 (14 oz.) can light coconut milk
• 2 garlic cloves, minced
• 1/2 tsp. grated lemon zest
• 1/2 tsp. grated lime zest
• 2 cups sliced asparagus tips
• 1 cup halved mushrooms
• 1 small red bell pepper, sliced
• 1 small head bok choy, stems sliced and leaves left whole
• 1/4 cup unsalted peanuts
• 1/2 tsp. crushed red pepper flakes
• 1 tbsp. reduced-sodium soy sauce
• 1 tbsp. fresh lime juice
• 1 tbsp. fresh lemon juice
• 1 small bunch fresh basil, slivered

Makes 4 Servings

 

In food processor, combine the coconut milk, garlic, lemon and lime zest. Pulse to process into a paste. Remove to a large skillet. Place over medium-high heat and cook, stirring, for 1 minute. Add the asparagus, mushrooms, bell pepper, bok choy, peanuts and red pepper flakes and simmer for 10 minutes. Stir in the soy sauce, lime juice, lemon juice, and basil and simmer, stirring constantly, for 5 minutes.

 

WW POINTS VALUE: 4 pts.

 

Note: This recipe appears in the South Beach Diet Cookbook. You can make this vegetarian dish in about 30 minutes or less and it will be delicious. You can serve this dish as a side dish or as a vegetarian entrée and it will be deliciously satisfying. Don't be intimidated by Thai food. Thai food has all the flavors you love: hot, spicy, sweet, sour, bitter and aromatic. If you don't have bok choy on hand, spinach will work just as well. The great thing about this dish is that it has 4 different kinds of vegetables in it so you could get your daily servings of vegetables in this dish.

Oven-Roasted Vegetables

Ingredients:

• 1 medium zucchini, cut into bite-size pieces
• 1 medium summer squash, cut into bite-size pieces
• 1 medium red bell pepper, cut into bite-size pieces
• 1 medium yellow bell pepper, cut into bite-size pieces
• 1 lb. fresh asparagus, cut into bite-size pieces
• 1 red onion
• 3 tbsp. extra-virgin olive oil
• 1 tsp. salt
• 1/2 tsp. freshly ground black pepper

Makes 4 Servings

 

Heat the oven to 450° F. Place the zucchini, squash, peppers, asparagus, and onion in a large roasting pan. Toss with the olive oil, salt, and pepper to mix and coat. Spread in a single layer in the pan. Roast for 30 minutes, stirring occasionally, until the vegetables are lightly browned and tender.

 

WW POINTS VALUE: 5 pts.

 

Note: This recipe appears in the South Beach Diet Book. This is a colorful, quick and easy side dish that can be served with any protein and make the meal look and taste good. This Phase 1 side dish will quickly fill you up and leave you satisfied. If you don't have all the vegetables, using zucchini, bell peppers, asparagus and onions will work just as well.

Grilled Vegetables

Ingredients:

• 1 tbsp. extra-virgin olive oil
• 1 tsp. garlic, chopped
• 1 tbsp. low-sodium soy sauce
• 1 tbsp. fresh lemon juice
• 2 tbsp. chopped fresh herbs of choice (parsley, thyme oregano)
• 1 tsp. lemon zest
• 2 lbs. vegetables

Makes 4 Servings

1. Preheat a clean grill over medium-high heat.
2. Combine olive oil, garlic, soy sauce, lemon juice, herbs, and lemon zest. Toss with sliced vegetables.
3. Grill vegetables until grill marks are visible and they start becoming tender. Turn and finish cooking on the other side.

WW POINTS VALUE: 3 pts.

 

Note: This recipe appears in the New Sonoma Cookbook. This is a quick and easy side dish you can make and serve with any protein. Bell peppers, zucchini and yellow squash only take 5 minutes to grill, asparagus only takes 10 minutes, onions take 15 minutes, Portobello mushrooms take about 5 minutes while eggplant can take up to 10 minutes.



Roasted Asparagus & Red Peppers

Ingredients:

• 1 lb. asparagus, trimmed and fibrous stalks peeled
• 1 large red bell pepper, seeded and cut into ½-inch strips
• 1 lemon
• 1 tsp. extra-virgin olive oil
• 1/2 tsp. salt
• 1/2 tsp. freshly ground black pepper
• 1/4 tsp. crushed red pepper

Makes 4 (1/4 of vegetables) Servings

1. Preheat the oven to 400 F. Spray a nonstick baking sheet with nonstick spray.
2. In a large bowl, combine the asparagus and bell pepper strips; spray with nonstick spray. Squeeze in 1 tablespoon juice from the lemon, then add the oil, salt and crushed red pepper; toss well to coat.
3. Arrange the vegetables on the baking sheet. Bake until tender, shaking the pan occasionally, 15-18 minutes. Transfer the vegetables to a bowl; grate in 1 teaspoon zest from the lemon and toss.

WW POINTS VALUE: 1 pt.

 

Note: This recipe appears in the WW New Complete Cookbook. Here's is another quick and easy side dish that is colorful and healthy to enjoy with any protein at dinner. It's always good to have a variety of vegetables in your freezer so you  can pull something out for dinner if you're in a rush or you've had a long day and you don't want to do a lot of prepping. Roasting vegetables is an easy way to maximize flavor without adding a lot of fat. Roasting helps to caramelize the natural sugars in the vegetables in order to bring out the sweetness. 

Pan-Seared Salmon with Asparagus & Mushrooms

Ingredients:

• 4 skinless salmon fillets about 1 inch thick (about 1 lb.)
• Kosher salt
• freshly ground black pepper
• 2 tbsp. extra-virgin olive oil
• 2 cups assorted fresh mushrooms
• 1 cup onion, chopped
• 6 garlic cloves, minced
• 1 tbsp. chopped fresh thyme
• 1 cup dry white wine
• 1 cup clam juice, fish or chicken broth
• 2 cups asparagus, cut into 1 1/2-inch long pieces
• 1 cup cherry tomatoes, halved
• 1 tbsp. fresh flat-leaf parsley, chopped
• 1 tsp. fresh lemon juice
• fresh thyme sprigs (optional)

Makes 4 Servings

1. Thaw fish. Rinse fish; pat dry with paper towels. Measure thickness of fish fillets. Season with salt and pepper.
2. In a large skillet, heat 1 tablespoon of the oil over medium heat. Add mushrooms; cook about 5 minutes or until golden brown. Add onion, garlic, and thyme; cook until mushrooms are tender, stirring occasionally. Add wine. Bring to boiling; reduce heat. Simmer, uncovered, about 15 minutes or until liquid is reduced to 1/4 cup.
3. Add clam juice or broth. Return to boiling; reduce heat. Simmer, uncovered, about 15 minutes more or until liquid is reduced to 3/4 cup. Add the asparagus. Cover and cook about 3 minutes or until asparagus is crisp- tender. Stir in tomatoes, parsley, and lemon juice. Season to taste with salt and pepper. Transfer to a serving platter and keep warm.
4. In the same skillet, heat the remaining olive oil over medium heat. Add salmon; cook for 4-6 minutes per 1/2-inch thickness or until salmon flakes easily when tested with a fork, turning once. Serve salmon over vegetable mixture. If desired, garnish with fresh thyme.

WW POINTS VALUE: 8 pts.

 

Note: This recipe appears in the New Sonoma Cookbook. This is an elegantly delicious dish that you can serve to anyone. Anyone who eats this dish will eat it up and forget that it's healthy for them. This dish is loaded with omega-3 fats, Vitamin D and other good stuff as well. If you're thinking about going out for dinner, cook this dish at home because you'll save money and it will taste just as good as what you would order at that fine restaurant. 

Grilled Asparagus with Orange-Cumin Vinaigrette

Ingredients:

• 1 bunch asparagus spears, trimmed (about 1 lb.)
• 2 tsp. + 1/2 cup extra-virgin olive oil
• salt
• freshly ground black pepper
• 1 tsp. slivered or grated orange zest
• 1/3 cup fresh orange juice
• 3 tbsp. fresh lime juice
• 1 tbsp. minced red onion
• 1 large garlic clove, minced
• 2 tsp. Dijon mustard
• generous pinch ground cumin

Makes 4 Servings

1. Heat a grill or grill pan to medium. Lay the asparagus in a single layer on a rimmed baking sheet. Drizzle with 2 teaspoons of olive oil, season with salt and pepper and roll the spears to coat.
2. Grill the asparagus, turning to coat once, until lightly browned, 5-8 minutes, depending on the thickness (do no overcook). Transfer to a serving platter.
3. In a small bowl, whisk together the orange zest and juice, lime juice, onion, garlic, mustard, and cumin. Slowly whisky in the remaining 1/2 cup oil. Season with salt and pepper to taste.
4. Drizzle 1/4 cup of the dressing over the asparagus and serve warm.

WW POINTS VALUE: 2 pts.

 

Note: This recipe appears in the South Beach Diet Super Quick Cookbook. Don't be intimidated by the looks of this side dish. This asparagus side dish is so delicious it perfects well with almost any citrusy flavored protein. Grilling asparagus give the vegetables a caramelized taste along with a tangy flavor with the combination of orange and cumin. You can make this side dish any time of the years and it will be delicious. If you're using an outdoor grill, make sure you use a grill topper or grill basket to ensure the asparagus does not fall through the grate. The recipe also makes extra dressing that can be used as a salad dressing or a marinade on a protein. As for the olive oil, you have plenty of  choice from the Imperial Olive. For more information, visit www.TheImperialOlive.com. 

Poached Chicken with Asparagus & Hoisin Sauce

Ingredients:

• 1/4 cup hoisin sauce
• 1/4 cup rice wine or dry sherry
• 1/4 cup water
• 1 tbsp. low-sodium soy sauce
• 2 large garlic cloves
• pinch red pepper flakes
• 4 (5 oz.) boneless, skinless chicken breasts
• 1 lb. slender asparagus, trimmed and cut into 2-inch lengths
• 1 tsp. Asian (dark) sesame oil

Makes 4 Servings

1. Stir together the hoisin sauce, rice wine, water, soy sauce, garlic, and pepper flakes in a large skillet; bring to a boil. Add the chicken; reduce the heat and simmer, covered, turning once, until the chicken is cooked through, 10-12 minutes.
2. Meanwhile, bring a medium saucepan of water to a boil. Add the asparagus and cook just until crisp-tender; about 3 minutes; drain.
3. Transfer the chicken to a plate. Bring the sauce to a boil over medium-high heat; boil until slightly thickened and reduced to 1/2 cup, about 2 minutes. Stir in the sesame oil and any accumulated chicken juices. Cut the chicken crosswise into 1/2-inch-thick slices. Divide the chicken and asparagus among 4 plates. Spoon the sauce over the chicken and asparagus.

WW POINTS VALUE:6 pts.

 

Note: This recipe appears in the WW Ultimate Chicken Cookbook. This quick and easy dinner is tastier than takeout and tastes just as delicious. This chicken is succulently juicy and melts in your mouth. Cooking chicken in a liquid over medium and gently heat will guarantee that your chicken will be moist, while slicing it on a bias makes it tender and delicious. Hoisin sauce is found is the Asian and international isle of most supermarkets. Hoisin sauce is made from soybeans, chiles, garlic, and spices. If you're ever in the mood for Asian takeout, don't pick up the phone, just get the ingredients and cook this dish.

 



Baby Greens & Grilled Asparagus with Shallot Vinaigarette

Ingredients:

• 2 tbsp. hulled pumpkin seeds
• 2 tbsp. fresh lemon juice
• 2 tsp. balsamic vinegar
• 1 large shallot
• 1 tsp. Dijon mustard
• salt
• freshly ground black pepper
• 2 tbsp. extra-virgin olive oil
• 1 small bunch slender asparagus (about 12 oz.)
• 5 cups baby salad greens (about 4 oz.)

Make 4 Servings

1. Heat a grill or grill pan to medium.
2. In a small ungreased skillet, toast the pumpkin seeds over medium heat until they look lightly browned and puffed up a bit, 3-5 minutes. Scrape onto a plate to stop the cooking.
3. In a cup, combine the lemon juice, vinegar, shallot, mustard, salt and pepper to taste. Whisk in the oil until well blended.
4. Place the asparagus in a shallow bowl. Drizzle with 2 tablespoons of the vinaigarette and turn the spears to coat.
5. Grill the asparagus, turning often, until lightly browned, 3-5 minutes, depending on the thickness. Transfer to a cutting board and cut on the diagonal into 1-inch pieces.
6. In a large bowl, toss the asparagus and greens with the remaining dressing. Divide the salad among 4 plates and sprinkle each serving evenly with pumpkin seeds.

Note: This recipe appears in the South Beach Diet Super Quick & Easy Cookbook. This side salad goes great with any protein and will quickly fill you up. This salad will also cleanse your palate due to the lemon juice, olive oil and balsamic vinegar. I highly recommend adding a touch of garlic because garlic always makes everything better. If you don't want to toast your pumpkin seeds, you can purchase pumpkin seeds already toasted. I also highly recommend Lemon Infused Olive Oil & Sicilian Lemon White Balsamic Vinegar from the Imperial Olive in Williamsburg, VA. For more information, visit www.TheImperialOlive.com. 

Warm Salmon & Asparagus Salad

Ingredients:

• 2 pounds asparagus, trimmed
• 2 tbsp. + 2 tsp. extra-virgin olive oil, divided, plus extra for baking dish
• 4 (6 oz. ) salmon fillets
• 2 tbsp. coarse-grain Dijon Mustard
• 1 tbsp. white wine vinegar
• 5 oz. mesclun greens (6 cups)
• salt
• freshly ground black pepper

Makes 4 Servings

1. Heat oven to 450 F.
2. Place asparagus in a single layer in a baking pan; drizzle with 2 teaspoons of the oil, season with salt and pepper, and turn to coat. Bake until lightly browned, about 20 minutes.
3. While asparagus is roasting, season salmon with salt and pepper. Lightly brush a baking dish with oil, add salmon, and bake until fish flakes easily with a fork, 10-12 minutes.
4. Place mustard, vinegar, remaining oil, 1/4 teaspoon salt, and 1/8 teaspoon pepper in a glass jar with a lid. Close tightly and shake vigorously to combine; adjust seasoning if necessary.
5. Combine greens and 2 tablespoons of the dressing in a mixing bowl; toss to coat. Drizzle remaining dressing over  the fish and serve with asparagus and greens.

WW POINTS VALUE: 12 pts.

 

Note: This recipe appears in the South Beach Diet Quick & Easy Cookbook. This is a nice and filling way to kick-start your new lifestyle. Salmon may have a lot of point value the health benefits include protein, thiamin, niacin, omega-3 fatty acids, potassium, Vitamin D, Vitamins B6 and B12. You can enjoy this salad in the summer by grilling both the asparagus and the salmon and your salad will still be delicious. The mustard vinaigrette dressing adds a nice touch of flavor to the salad.  I highly recommend adding garlic to the dressing and to the salmon because garlic always makes everything better. You can also use arugula or spinach in place of the mescluns as well. Fast food can be good for you any day of the week.

 

Baked Halibut with Asparagus and Shiitake Mushrooms

Ingredients:

• 12 oz. asparagus, trimmed and cut into 2-inch lengths
• 8 oz. shiitake mushrooms, stems removed, caps halved if large
• 3 scallions, cut into 2-inch lengths
• 4 tsp. extra-virgin olive oil
• 2 garlic cloves, thinly sliced
• 1/2 tsp. dried rosemary
• 1/2 tsp.  salt
• 4 (6-oz.) skinless halibut filets
• 1/4 tsp. freshly ground black pepper
• 3 tbsp. fresh lemon juice

Makes 4 Servings

1. Heat the oven to 450 F.
2. On a large rimmed baking sheet, toss the asparagus, mushrooms, and scallions with the oil, garlic, rosemary, and 1/4 teaspoon of the salt. Roast for 5 minutes.
3. Push the vegetables to the long edges of the baking sheet and place the halibut in the center. Season the fish with the remaining 1/4 teaspoon salt and sprinkle with the pepper and lemon juice. Roast for about 10 minutes longer, until the fish just flakes when tested with a fork and the vegetables are tender. Serve hot.

WW POINT VALUE: 7 pts.

 

Note: This recipe appears in the South Beach Diet Super Quick and Easy Cookbook. This is a great way to kick-start your weight loss or new lifestyle. It's simple, quick, easy and so elegant on the table and in your mouth. The halibut is melt-in-your-mouth delicious it's like butter. The asparagus and mushrooms go nicely with the fish. You can substitute green beans in place of the asparagus and the meal will still be delicious. You can also substitute dried thyme, oregano, basil, or parsley for the rosemary as well; they go nice with lemon too. Don't forget to remove the stems from the shiitake mushrooms because they can be tough.