Cream of Broccoli Soup

 Ingredients:

• 6 slices raw bacon, chopped
• 2 tbsp. butter
• 2 cups broccoli florets
• 1/4 cup chopped shallots
• 1 tbsp. minced garlic
• 1/2 cup plain whole-milk Greek yogurt
• 1 cup whole milk
• 2 cups chicken broth
• 2 tbsp. fresh lemon juice
• 2 tbsp. chopped chives
• 1/4 cup sliced almonds

Makes 4 Servings

1. In a large stockpot, heat the chopped bacon over medium heat for 5-7 minutes, cooking until crisp. Remove the bacon and set aside, reserving the grease in the pan. 
2. Add the butter to the bacon grease and melt. 
3. Add the broccoli florets and cook for 4-5 minutes, until browned. Add the shallots and garlic and cook for 1 minute, until fragrant. 
4. Add the yogurt, milk, chicken broth, and lemon juice. Stir to combine. Bring to a boil, then reduce the heat to medium-low. Simmer for 5-6 minutes, until the broccoli is tender. 
5. Transfer the soup to a processor and puree until smooth, or use and immersion blender. 
6. Divide the soup evenly among 4 bowls. Garnish with the bacon, chives, and sliced almonds. 

WW POINTS VALUE: 8 pts. 

Note: This recipe appears in the New Keto-Friendly South Beach Diet Book. Cream of broccoli soup is quite delicious when it is done right. The Greek yogurt is the key ingredient that makes this soup rich and creamy. The garlic and the shallots also had more flavor to this salad. I highly recommend using an equal amount of chicken and vegetable broth more a more flavorful soup. If you want to go completely vegetarian, use vegetable stock. 

Sausage & Cheese Breakfast Cups

 Ingredients:

• 4 oz. turkey sausage or crumbled turkey bacon
• 1/2 green bell pepper
• 1/4 onion, chopped
• 5 large eggs
• 1 (12 oz.) package sliced mushrooms
• 1/2 cup shredded reduced-fat cheddar cheese

Makes 6 Cups (1 cup per serving)

1. Preheat the oven to 350 F. Coat a 6-cup nonstick muffin pan with cooking spray or line with paper baking cups. 
2. In a medium skillet over medium-high heat, cook the sausage, pepper and onion for 5 minutes, or until the sausage is no longer pink. Soon the mixture into a bowl and cool slightly. Stir in the  eggs and mushrooms. Evenly divide the mixture among the prepared muffin cups. Sprinkle with the cheese. 
3. Bake for 20 minutes, or until egg is set. 

WW POINTS VALUE: 4 pts. 

Note: This recipe appears in the South Beach Diet Cookbook. These treats are a healthier and different take on the typical egg muffin you would get at a fast food restaurant. You can use bacon or sausage in these egg muffins and they will fill you up. You can also use any kind of shredded cheese in these muffins and they will still be tasty. You can make these muffins on the weekend and warm them in the microwave for a fast treat for breakfast or an on-the-go snack. 

Chicken Cobb Salad

Ingredients:

• 2 tbsp. white wine vinegar
• 1 tbsp. fresh lemon juice
• 1 tbsp. Dijon mustard
• 4 tsp. extra-virgin olive oil
• 1/4 tsp. freshly ground black pepper
• 1/8 tsp. salt
• 6 cups mesclun greens
• 2 cups bite-size pieces cooked chicken breast
• 2 tomatoes diced
• 1 avocado halved, pitted, peeled and cut into 1/2-inch pieces
• 2 hard-cooked large egg whites, finely chopped
• 3 slices bacon, crisp-cooked, drained and crumbled
• 2 tbsp. crumbled blue cheese

Makes 6 Servings (1 cup per serving)

1. To make the dressing, whisk together the vinegar, lemon juice, mustard, oil, pepper and salt in a small bowl until blended, set aside. 
2. Place the greens on a large serving platter. Arrange the chicken, tomatoes, and avocado in rows on top of the greens. Sprinkle the salad with the cooked egg whites, bacon, and cheese. Drizzle with the dressing and serve at once. 

WW POINTS VALUE: 5 pts. 

Note: This recipe appears in the WW Ultimate Chicken Cookbook. A cobb salad is a wonderful dish to enjoy for lunch or dinner. The Cobb salad originated at the Brown Derby restaurant in Hollywood in 1937. The owner, Bob Cobb, used the ingredients he had on hand to create what was to become a famous and delicious main course salad. This salad is flavorful and filling and is great for on-the-go or at home. 

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. 

Lemon-Rosemary Braised Chicken Breasts

Ingredients:

• 3 tbsp. extra-virgin olive oil
• 4 (4 oz.) medium boneless, skinless chicken breasts
• 2 leeks, white parts only, chopped
• 3-4 garlic cloves, smashed
• 2 slices pancetta or bacon, diced (optional)
• 2 tbsp. white balsamic vinegar
• 2 cups cherry tomatoes, cut in half
• 2 lemons, 1 zested and juiced, the other cut into wedges
• 2-3 sprigs fresh rosemary
• 2 sprigs fresh sage (optional)
• 1 cup reduced-sodium chicken broth

Makes 4 Servings

1. Heat 2 tablespoons of the olive oil in a large, heavy-bottomed skillet over medium-high heat. Add the chicken breasts and cook, turning, until golden brown and all over, about 7-10 minutes. Transfer them to a plate and set it aside. 
2. Add the remaining tablespoon of olive oil and the leeks to the skillet  and saute for 3-4 minutes, until softened. Stir in the garlic and pancetta (if using), and cook for 2-3 minutes. 
3. Deglaze the pan with the white balsamic vinegar. Add the tomatoes, lemon zest, lemon juice, rosemary, and sage (if using), and return the chicken breasts to the skillet. Season with salt and pepper to taste and then pour in the chicken broth. 
4. Reduce the heat to medium-low and cook, covered, for about 20 minutes or until the sauce is reduce by half and the chicken is fully cooked (an instant-read thermometer placed in the center of the breast should read 165 F). If the pan gets dry during cooking, add a splash of broth or water as needed. 
5. Slice the chicken breasts and spoon the sauce on top; serve with lemon wedges. 

WW POINTS VALUE: 9 pts. 

Note: This recipe appears in the New Keto-Friendly South Beach Diet book. This is a wonderful meal to kick-start your healthy lifestyle. It's both filling and flavorful. The combination of pancetta, tomatoes, leeks, garlic and herbs adds a nice zing to this dish. If you don't have leeks on hand, use minced onion or shallots and the dish will be delicious. 

Bacon & Cheddar Egg Cups

Ingredients:

• 20 eggs
• 1 cup whole buttermilk
• 1 cup plain whole-milk Greek yogurt
• 1/3 cup cooked & crumbled bacon
• 1/4 cup shredded cheddar cheese
• salt
• freshly ground black pepper

Makes 24 egg cups (2 egg cups per serving)

1. Preheat the oven to 350 F. 
2. Lightly grease with butter two 12-count muffin tins (for 24 total muffins) and set aside.
3. Whisk the eggs, buttermilk, yogurt, salt and pepper to taste in a large mixing bowl.
4. Divide the mixture evenly between 24 prepared muffin cups. 
5. Divide the bacon and cheddar 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  wire rack. 
8. Serve warm or store in an airtight 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. If you like eggs dishes, these egg treats are for you. These egg cups are a great way to start your morning. They're made with buttermilk, yogurt and the fillings of your choice. The combination of cheddar and bacon is delicious and these egg cups taste just as good as what you would order at a fast food joint or at a café. 

Big Easy Shrimp

Ingredients:

• 2 strips turkey bacon or Canadian bacon
• 1 onion, chopped
• ½ green bell pepper, chopped
• 1 rib celery, chopped
• 1 clove garlic, minced
• 1 can (16 ounces) chopped tomatoes
• 1 bay leaf
• ½ tsp. freshly ground black pepper
• 1 tsp. Worcestershire sauce
• 1 tsp. hot-pepper sauce
• 1 pound medium shrimp, peeled and deveined

Makes 4 Servings 

1. Cook the bacon in a large skillet over medium heat until crisp. Place on a paper towel-lined plate to drain. Crumble when cool. Remove and discard all but 1 tablespoon of drippings from the skillet.
2. In the hot drippings over medium heat, cook the onion, bell pepper, and celery for 5 minutes, or until tender. Stir in the garlic and cook for 1 minute. Add the tomatoes (with juice), bay leaf, black pepper, Worcestershire sauce, and hot-pepper sauce. Heat to boiling. Reduce the heat to low and simmer for 20 minutes. Add the shrimp and bacon and cook for 10 minutes, or until the shrimp are opaque. Remove and discard the bay leaf before serving.

WW POINTS VALUE: 4 pts. 

Note: This recipe appears in the South Beach Diet Cookbook. This dish has Creole flavors and is both filling and flavorful. This dish has plenty of vegetables and they go great with the shrimp. You can enjoy this dish on Phase 1 but you can add cooked brown rice if you're on Phase 2. The rice goes great with the shrimp and vegetables.

Sweet Onion, Bacon, and Cheese Tarts

Ingredients:

• 1 tsp. extra-virgin olive oil
• 1 sweet onion, quartered and thinly sliced
• 1/4 tsp. salt
• 1/8 tsp. freshly ground black pepper
• 3 slices Canadian bacon, finely chopped
• 1 egg, mixed well
• 2 tbsp. fat-free half-and-half
• 1 tsp. Dijon mustard
• pinch cayenne 
• 24 frozen mini phyllo tart shells
• 1/3 cup shredded reduced-fat Swiss cheese

Makes 24 tarts (1 tart per serving)

1. Heat the oil in a medium skillet over medium heat. Add onion, salt, and pepper; cook, stirring, until onion is golden brown, about 12 minutes. Transfer to a small bowl.
2. Add bacon to skillet and cook, stirring, until lightly browned, about 2 minutes. Add to onion and mix well. 
3. Preheat oven to 350 F. 
4. Meanwhile, whisk together egg, half-and-half, mustard and cayenne in a small bowl. Arrange tart shells on baking sheet. Spoon onion-bacon mixture evenly into shells. Top each with about 3/4 teaspoon egg mixture. Sprinkle evenly with Swiss cheese; bake until filling is set, about 15 minutes. Serve warm. 

WW POINTS VALUE: 1 pt. 

Note: This recipe appears in the WW Family Meals Cookbook. These tarts are both filling and delicious. These tarts may be little but they pack a lot of flavor. These tarts can be served as appetizers at a fancy party or can be enjoyed as a light snack at home. 

Sweet Onion, Bacon, & Chese Tarts

Ingredients:

• 1 tsp. extra-virgin olive oil
• 1 sweet onion, quartered and finely sliced
• 1/4 tsp. salt
• 1/8 tsp. freshly ground black pepper
• 3 slices, Canadian bacon, finely chopped
• 1/4 cup fat-free egg substitute
• 2 tbsp. fat-free half-and-half
• 1 tsp. Dijon mustard
• pinch cayenne
• 24 frozen mini phyllo tart shells
• 1/3 cup shredded reduced-fat Swiss cheese

Makes 24 Servings (1 tart per serving)

1. Heat oil in medium skillet over medium heat. Add, onion, salt and pepper; cook, stirring, until onion is golden brown, about 12 minutes. Transfer to a small bowl.
2. Add bacon to skillet and cook, stirring, until lightly browned, about 2 minutes. Add onion and mix well.
3. Preheat oven to 350 F.
4. Meanwhile, whisk together egg substitute, half-and-half, mustard, and cayenne in small bowl. Arrange tart shells on baking sheet. Spoon onion-bacon mixture evenly into shells. Top each with about 3/4 teaspoon egg mixture. Sprinkle evenly with Swiss cheese; bake until filling is set, about 15 minutes. Serve warm.

WW POINTS VALUE: 1 pt.

 

Note: This recipe appears in the WW Family Meals Cookbook. These are what I call breakfast treats in a tart. If you love bacon and eggs, these treats are for you. These tarts are filled with flavors of breakfast and they are very delicious. If you don't have egg substitute, use 1 egg mixed and the tarts will still be delicious. I highly recommend adding minced garlic with the onion because garlic always makes everything taste better. If you don't have Swiss cheese, substitute any Italian cheese, Mexican cheese or cheddar cheese and the tarts will still be tasty. 

Three-Cheese Pizza with Garlicky Spinach and Bacon

Ingredients:

• 3 slices turkey bacon, chopped
• 2 garlic cloves, thinly sliced
• 1 (5 oz.) package baby spinach leaves
• 1 (10 oz.) prebaked whole wheat thin pizza crust
• 2/3 cup fat-free ricotta cheese
• 1/2 cup fat-free shredded mozzarella cheese
• 2 tbsp. grated Parmesan cheese

Makes 4 Servings

1. Preheat the oven to 450 F. Spray large baking sheet with nonstick spray.
2. Spray large skillet with nonstick spray and set over medium-high heat. Add bacon and cook, stirring occasionally, until browned, about 5 minutes. Transfer bacon to plate lined with paper towels.
3. Add garlic to skillet; cook over medium heat, stirring constantly, until golden, about 1 minute. Add spinach to skillet few handfuls at a time, stirring constantly and adding more spinach as it will fit. Continue cooking until spinach is wilted, about 2 minutes more. Stir in reserved bacon.
4. Place crust on baking sheet. Spread ricotta evenly over crust. Top evenly with spinach mixture. Sprinkle with mozzarella and Parmesan. Bake until cheese is bubbling, about 8 minutes. Cut into 8 pieces.

WW POINTS VALUE: 7 pts.

 

Note: This recipe appears in the WW Tastier than Takeout Cookbook. This is a different take on a traditional pizza. It has three different kinds of cheeses, bacon and spinach. It's a nice comfort food without feeling any guilt that you get when you order takeout pizza. I do highly recommend adding Italian herbs such as basil, oregano, and parsley and maybe add some chopped tomato for a more filling and flavorful pizza. This pizza will be even better when you make your homemade pizza dough from scratch.

Chard-Topped Steaks

Ingredients:

• 1 slice bacon, chopped
• 4 (4 oz.) beef tenderloin steaks, cut 1 inch thick
• salt
• freshly ground black pepper
• 3 cups very thinly sliced Swish Chard (4 oz.)
• 4 garlic cloves, minced
• 1 cup seeded, chopped tomato
• 2 tsp. chopped fresh thyme
• 1/8 tsp. salt
• 1/8 tsp. freshly ground black pepper

Makes 4 Servings

1. In a large skillet cook bacon over medium heat until crisp. Remove from skillet, reserving drippings. Crumble bacon; set aside. Remove skillet from heat; set aside.
2. Preheat broiler. Season steak with salt and pepper. Place steaks on the unheated rack of a broiler pan. Broil 4-5 inches from the heat for 12-14 minutes for medium-rare doneness (145 F) or 15-18 minutes for medium doneness (160 F), turning once halfway through broiling time.
3. Meanwhile, in a large skillet cook and stir Swiss chard and garlic in reserved drippings over medium heat for 4-6 minutes or just until tender. Stir in tomato, crumbled bacon, thyme, the 1/8 teaspoon salt and 1/8 teaspoon pepper. To serve, spoon Swiss chard mixture on top of steaks.

WW POINTS VALUE: 6 pts.

Note: This recipe appears in the Sonoma Diet Cookbook. This is both an elegant and wonder meal to enjoy any night of the week, It's quick, easy and delicious. If you don't have Swiss chard on hand, use kale and the meal will taste just as delicious. This colorful dinner is filled with so many nutrients you'll forget it's good for you.

Southwestern Fritatta

Ingredients:

• nonstick olive oil spray
• 8 eggs
• 2 tbsp. canned diced green chili peppers or jalapeno peppers
• 1/8 tsp. freshly ground black pepper
• 2 slices Canadian bacon, cut into thin strips, or 1/2 cup chopped cooked ham
• 2 Roma tomatoes, thinly sliced
• 2 oz. reduced-fat shredded Monterey Jack cheese (1/2 cup)
• 1 tbsp. chopped fresh cilantro

Makes 6 Servings

1. In a large bowl, whisk together eggs, jalapenos, pepper, and bacon. Set aside.
2. Lightly coat a large skillet with olive oil cooking spray. Preheat over medium heat.
3. Pour egg mixture into the skillet; do not stir. Add the tomatoes and cheese on top. As eggs set, run a spatula around the edge of a skillet, lifting eggs so uncooked portions flows underneath. Continue cooking and lifting edges until eggs are almost set (surface will be moist).
4. Place the skillet under a heated broiler 6-7 inches from the heat and cook for 2 minutes, or until the eggs are just set. Slide the frittata onto a large serving plate and serve. Garnish with cilantro.

 

WW POINTS VALUE: 6 pts.

 

Note: This recipe appears in the New Sonoma Cookbook. The original recipe was a Southwestern Breakfast Strata but you can make it into a frittata with some minor changes. Fritattas are a great way to kick-start your healthy lifestyle or if you fell off the bandwagon and you want to lose those pesky pounds. This frittata contains two kinds of vegetables, two kind of protein and cheese so these ingredients will fill you up and not leave you hungry. Friattas are just as healthy as stratas and you can enjoy them anytime of the day and at any stage of your diet/lifestyle. If you make these on the weekend or for a weeknight dinner, you can enjoy them throughout the week or for breakfast the next day.

Southern-Style Greens

Ingredients:

• 2 tsp. extra-virgin olive oil
• 3 slices turkey bacon, finely chopped
• 1 small onion, finely chopped
• 2 garlic cloves, minced
• 1 cup water
• 1 (1-lb.) bunch kale, stemmed and thinly sliced (8 cups)
• 1/4 tsp. salt
• 1/8 tsp. freshly ground black pepper

Makes 4 (1-cup) Servings

1. In a large skillet, heat oil over medium heat. Add bacon and cook until browned and crisp, 3-5 minutes. Remove bacon from the skillet with a slotted spoon and drain on paper towels.
2. Add onion and garlic to the skillet and cook, stirring occasionally, over medium heat until onion is softened, about 3 minutes. Add water and half of the kale; bring to a simmer, cover, and cook until kale is wilted, about 2 minutes. Add remaining kale, salt, and pepper; cover and cook until kale is tender and water has evaporated, about 3 minutes more.
3. Add bacon to the skillet; stir to combine with kale and heat through, about 30 seconds. Divide among 4 plates and serve warm.

WW POINTS VALUE: 2 pts.

 

Note: This recipe appears in the South Beach Diet Taste of Summer Cookbook. This is a delicious side dish that goes great with chicken, pork, turkey, and even fish. A few slices of turkey bacon can turn this side dish into a yummy Southern favorite. You can use spinach in place of the kale and the side dish and it will taste just as good.

 

Summer Breakfast Strata

Ingredients:

• nonstick olive oil cooking spray
• 6 slices whole-grain bread
• 6 eggs
• 1 cup sautéed mushrooms
• 1 tsp. garlic, minced
• 1 cup sautéed zucchini
• 1/4 cup sliced scallions
• 1/2 cup cream cheese
• 1/4 tsp. kosher salt
• 1/8 tsp. freshly ground black pepper
• 2 slices Canadian bacon, cut into thin strips, or 1/2 cup chopped cooked ham
• 2 Roma tomatoes, thinly sliced
• 1/2 cup cheddar or mozzarella cheese

Makes 6 Servings

1. Lightly coat a 2-quart rectangular baking dish with nonstick cooking spray. Cover the bottom of the dish with bread slices, cutting to fit.
2. In a medium bowl, whisk together eggs, mushrooms, zucchini, garlic, scallions, cream cheese, salt and pepper until well mixed. Pour eggs evenly over bread. Sprinkle with bacon or ham. top with tomato slices and cheese. Cover and refrigerate 4-24 hours.
3. Preheat oven to 350 F. Bake, uncovered, about 25 minutes or until a knife inserted near center comes out clean. 

WW POINTS VALUE: 6 pts.

 

Note: This recipe appears in the New Sonoma Cookbook. This is a great dish to make on the weekend and, if you're lucky, enjoy it throughout the week. Strata means layers and this dish has plenty of them. This particular strata is loaded with vegetables, eggs and cheese and it's very colorful. It may look messy but it's really delicious and will leave you filled.

Canadian Bacon and Eggs Pockets

Ingredients:

• 4 egg whites
• 2 eggs
• 3 tbsp. water
• 1/8 tsp. kosher salt
• freshly ground black pepper
• 3 oz. Canadian bacon, chopped
• 2 tbsp. sliced scallions (optional)
• nonstick cooking spray
• 2 oz.  (1/2 cup) reduced-fat cheddar cheese (optional)
• 2 large whole-wheat pita bread rounds, cut in half

Makes 4 Servings

1. In a medium bowl, combine egg whites, eggs, water, salt and pepper. Beat with a wire whisk or rotary beater until well mixed. Stir in Canadian bacon and, if desired, scallions.
2. Lightly coat a large skillet with nonstick cooking spray. Preheat over medium heat. Add eggs to the skillet. Cook, without stirring, until mixture begins to set on the bottom and around edges.
3. Using a spatula or large spoon, lift and fold the partially cooked eggs so the uncooked portion flows underneath. Continue cooking for about 2 minutes or until eggs are cooked through but still glossy and moist. Remove from heat immediately. Fold in cheese.
4. Open pita halves to form a pocket. Pull pita halves with eggs.

WW POINTS VALUE: 5 pts.

 

Note: This recipe appears in the New Sonoma Cookbook. Eggs are absolutely delicious for breakfast, lunch and dinner. You get your grains, protein and a little dairy in this sandwich and it will quickly fill you up. If you want to make your eggs a little creamier, substitute 3 tablespoons of skim milk in place of the water. Milk always make eggs fluffier. I was surprised how delicious these eggs were made mostly of egg whites. Another yummy thing about this dish was it was made into a sandwich. If you don't have pita pockets, you can always use a whole wheat tortilla and it will still be delicious. These bacon and egg sandwiches are quick and easy and better than the egg sandwiches you get at the fast food joint. 

Grilled Canadian Bacon

Ingredients:

• 1 pound Canadian bacon, cut into 1/4-inch slices
• 1/4 cup sugar-free apricot preserves
• 1/4 tsp mustard powder

Makes 4 Servings

1. Preheat the broiler.
2. Place the bacon on a broiler rack 3 inches from the heat and cook for 4 mintues.
3. In a small bowl, combine the preserves and mustard. Turn the bacon and brish with the preserve mixture. Broil for 4 minutes longer, or until bacon is well-done.
    

WW POINTS VALUE: 3 pts

 

Note: This recipe appears in the South Beach Diet Cookbook. Last night, I wasn't terribly hungry and I had bacon and eggs. I have come to love bacon but I didn't know how to cook it well. I always cooked bacon in the microwave so I wouldn't have to clean up all the grease. I decided to broil it with some flavor and it was SO delicious! It didn't burn, it wasn't too crispy and it was just perfect/ I loved the taste of the bacon with the preserves and dry mustard because they gave the bacon some tang and flavor. This bacon can be made in 10 miunutes to make it crispy and delicious. Plus, there are less than 5 ingredients in this side dish so 5-ingredient queen will be very impressed that you made this. 

South Beach Diet Club Sandwiches

Ingredients:

• 2 tbsp mayonnaise
• 1 tbsp fresh lemon juice
• 1/2 tsp ground cumin
• 1/4 tsp cayenne
• 4 slices Canadian bacon (about 1 ounce each)
• 8 slices thin-sliced whole-grain bread, lightly toasted
• 4 small red lettuce leaves
• 1/2 lb. thinly sliced salt-free or reduced-socium deli turkey breast
• 1/2 small avocado, cut into 4 slices
• 1 large beefsteak tomato, cut into 4 slices

Makes 4 Servings

1. In a small bowl , combine mayonnaise, lemon juice, cumin and cayenne.
2. Lightly coat a skillet with cooking spray and heat over medium-high heat. Add bacon and cook until edges begin to brown, about 1 minute per side. Transfer to a paper towel-lined plate.
3. Spread mayonnaise mixture onto 4 toast slices. Top each slice with 1 lettuce leaf, one-fourth of the turkey, 1 avocado slice, 1 bacon slice and 1 tomato slice; cover with remaining toast Cut in half, secure with toothpicks, if necessary, and serve.

WW POINTS VALUE: 5 pts

Note: This recipe appears in the South Beach Diet Taste of Summer Cookbook. Who does not love a club sandwich once in a while? Club sandwiches are very easy to prepare and can be good for you. These sandwiches can be made in 20 minutes or less. This club sandwich is spiced up with the cumin and cayenne in the mayonnaise and if you really want to add more flavor, add garlic to the mayonnaise and make it spiced lemon aioli. You can also use any kind of lettuce leaf in this sandwich such as spinach, arugula, etc and it will still be filling and delicious. One bite of this poolside favorite and you'll never have to go to a restaurant again to order this treat, I guarantee.

Pasta Carbonara

Ingredients:

• 1/2 lb. uncooked fettecine or fusilli bucati
• 2 tsp margarine
• 1 medium uncooked onion, finely chopped
• 1 medium garlic clove, minced
• 2/3 cup part-skim ricotta cheese
• 2/3 cup fat-free egg substitute
• 1/2 cup skim milk
• 2 slices cooked Canadian-style bacon, cut into strips
• 4 tbsp grated Parmesan cheese
• 1 tbsp fresh oregano, chopped
• 1/2 tsp salt
• 1/4 tsp freshly ground black pepper
• 2 tbsp parsley, chopped

Makes 4 Servings

1. Cook pasta according to package instructions. Drain and keep warm.
2. Meanwhile, in a large nonstick saucepan, melt margarine. Sauté onion and garlic until softened, about 5 minutes.
3. In a large bowl, beat ricotta with an electric mixer until smooth. Stir in egg substitute and onion mixture until combined. Stir in milk, bacon, most of Parmesan, oregano, salt and pepper. Add pasta.
4. Add mixture to saucepan and cook, stirring gently, until mixture is thickened, about 2 minutes. Serve at once, sprinkled with remaining Parmesan cheese and parsley.

WW POINTS VALUE: 10 pts

Note: This recipe appears on www.weightwatchers.com. Pasta Carbonara is a classic Italian dish that includes eggs, cheese (pecorino or Parmigiano-Reggiano), bacon and black pepper that's cooked in fat and butter. Weight Watchers lightened up this dish and added Italian herbs for more flavor. This was a delcious comfort food for dinner but it's a little soupy. You can have a piece of bread with this dish to clean up the sauce if you'd like. You can omit the bacon to make this classic dish vegetarian and save yourself adding unnecessary fat and it will still taste delicious.



Egg, Bacon & Tomato "Sandwiches"

Ingredients:

• 2 medium tomatoes, each cut into 4 slices
• 2 tsp Dijon mustard
• 1 tbsp chopped fresh tarragon
• 4 (1 oz.) slices Canadian bacon
• 1 tbsp white vinegar
• 4 large  eggs
• salt
• freshly ground black pepper

Makes 4 Servings

1.  Heat oven to 400 F.
2. Season tomato slices with salt and pepper; place 4 of them in  a single layer in a nonreactive baking dish, spread with mustard and sprinkle with tarragon, if using.
3. Cook bacon in a large skillet over medium heat until lightly browned, about 2 minutes per side. Lay 1 bacon slice over each mustard-spread tomato slice. Transfer to the oven and bake until tomatoes begin to bubble, about 10 minutes.
4. Fill a straight-sided or wide saucepan with 2 inches of water. Add vinegar and bring to a gentle simmer. Crack each egg into a separate bowl or cup. Carefully slide each egg into the just-simmering water. Cook until desired doneness, about 3-4 minutes for soft-centered; remove with a slotted spoon, placing 1 egg atop each bacon slice. Top with remaining tomato slices and serve.

WW POINTS VALUE: 3 pts

 

Note: This recipe appears in the South Beach Diet Quick & Easy Cookbook. As I've said before, sometimes breakfast for dinner is just what you need. This "sandwich" is a twist on the classic eggs benedict or a BLT. Oven-baked tomatoes, bacon and a touch of Dijon mustard with herbs, salt and pepper give this dish some added zing.
 

Monterey Jack Turkey Burgers

Ingredients:

• 3/4 lb ground skinless turkey breast (or ground pork or sirloin)
• 2 shallots finely chopped
• 1 tbsp reduced-sodium soy sauce
• 1 tbsp ketchup (or tomato paste)
• 1 tsp minced fresh garlic
• 1/4 tsp freshly ground pepper
• 1/3 cup shredded Monterey Jack Cheese
• 4 strips turkey  bacon (optional)
• 4 hamburger buns, split and toasted
• 1 tomato, cut into 4 slices

Makes 4 servings

1. In a large bowl, combine the meat, shallots, soy sauce, ketchup, garlic, and pepper. Blend in the cheese, then form into 4 burgers.
2. Heat an indoor reidged grill sprayed with non-stickcooking spray. Cook the burgers until cooled through, 6-8 minutes on each side. When you turn the burgers, add the bacon to the grill; cook until crisp, 3-4 minutes on each side. Serve the burgers in the buns, with the bacon and tomato slices.

WW POINTS PER SERVING: 6 per Burger

Note: This recipe appears in the WW New Complete Cookbook. The Weight Watcher burgers are just as delicious as the South Beach burgers. You can substitute ground pork or ground sirloin instead of ground turkey. You can also substitute tomato paste for the ketchup. Save the ketchup for the burger condiments. Mixing the cheese into the meat adds moisture as well as flavor. I guarantee you will never eat at a fast food joint after having these kind of healthy burgers.