Greek Lamb Loin Salad with Chilled Greek Olive Ratatouille

 Ingredients:

Lamb:

• 1 1/2 lbs. lamb loin, trimmed of all visible fat
• 1 tsp. extra virgin olive oil
• 2 tbsp. harissa paste
• salt 
• freshly ground black pepper

Ratatouille:

• 1 zucchini, chopped
• 1 yellow squash, chopped
• 1 red bell pepper, chopped
• 1 yellow bell pepper chopped
• 1 Japanese eggplant, chopped
• 1/2 bulb fennel, chopped
• 2 oz. fresh minced garlic
• 1 tsp. extra-virgin olive oil
• 1 tbsp. tomato paste
• salt
• freshly ground black pepper
• 1 tsp. chopped fresh rosemary
• 1 tsp. chopped fresh basil
• 1 tsp. chopped fresh oregano
• 2 oz. balsamic vinegar
• 2 oz. pitted kalamata olives, chopped for garnish
• 4 oz. crumbled feta cheese, for garnish
• 8 sprigs fennel, for garnish

Makes 8 Servings

To make the lamb: Rub the lamb with the olive oil, harissa paste, salt and pepper. Wrap with plastic wrap and refrigerate.

To make the ratatouille: Saute the zucchini, squash, peppers, eggplant, fennel and garlic in the olive oil until soft but not overcooked. Drain off excess liquid and stir in the tomato paste. Cook 1 more minute. Lightly season with salt and pepper. Add the rosemary, basil, oregano, and 1 ounce of the vinegar. Place in a glass or stainless steel bowl and refrigerate overnight. 

To Serve: Preheat the grill.

Grill the lamb to the desired temperature and let rest for 10 minutes before slicing. Firmly press the chilled ratatouille into a ring mold ( or a nice round dollop in the center of a plate if no mold is available) with  a spoon, dividing up into 8 plates. Slice the lamb and arrange on top of the ratatouille. Garnish with the olives, cheese, remaining balsamic vinegar, and fennel sprigs. 

WW POINTS VALUE: 7 pts. 

Note: This recipe appears in the South Beach Diet Cookbook. Grilled lamb has become a decadent guilty pleasure for me. This lamb dinner is literally a work of art. This recipe was developed by Executive Chef Geoffrey Cousineu of the Biltmore Hotel in Coral Gables, Florida. The grilled lamb is quite delicious along with the Greek olive ratatouille. The ratatouille is quite flavorful and delicious it goes well with chicken, pork, certain kinds of fish and even eggs. This dish will be a favorite in your house after eating this, trust me. 

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. 

One Pan Moroccan-Spiced Salmon Salad

Ingredients:

• 6 oz. salmon fillet
• 5 tsp. extra virgin olive oil
• Moroccan spice blend (1/8 tsp. each of cumin, ginger, cinnamon, coriander, cayenne, ground cloves, turmeric and allspice)
• ½ cup cucumbers, sliced (or about 6 slices)
• ½ cup grape tomatoes, sliced (or about 12 small tomatoes)
• 2 Tbsp. onions
  
• 2 tbsp. mixed greens
• 4 walnut halves
• 2 tsp. balsamic vinegar

Makes 2 Servings

1. Preheat the oven to 350° F. Brush salmon front and back with a teaspoon of olive oil (half of a teaspoon per three ounces of salmon filet). Combine your spices, mix and brush salmon lightly with spice blend. You can store any excess spices in an airtight container for future use or cook additional salmon filets if desired.
2. Place salmon on a baking sheet or glass baking dish and cook for about 20 minutes or until salmon is cooked through.
3. While salmon is cooking, gather remaining ingredients and slice cucumbers, tomatoes and onions.
4. Place one cup of lettuce, a quarter of a cup of sliced cucumber (or about three slices), a quarter of a cup of sliced grape tomatoes (or about six small tomatoes), one tablespoon of sliced onion and two walnut halves in each salad bowl. Toss with two teaspoons of extra virgin olive oil and one teaspoon of balsamic vinegar. 
5. Remove salmon from oven, place on top of salad bowl and enjoy!

WW POINTS VALUE: 7 pts. 

Note: This recipe appears on www.southbeachdiet.com. This is a very filling and flavorful meal to enjoy for lunch or dinner. Moroccan flavors are spicy and can help you will with your health. Salmon is also good for you with omega-3 fats and is heart healthy. The salad  is flavorful and crunchy and will fill you up as well. You can also grill the salmon and the meal will be just as tasty. 

Rosemary Chicken with Fresh Tomato and Balsamic Sauce

Ingredients:

• 4 (1/4-lb.) thin-sliced boneless, skinless chicken cutlets
• 2 tsp. chopped fresh rosemary
• 1/2 tsp. salt
• 2 tsp. extra-virgin olive oil
• 2 shallots, thinly sliced
• 2 garlic cloves, minced
• 2 tbsp. balsamic vinegar
• 2 cups red or yellow cherry tomatoes (or a mix of both), halved
• 1/4 cup reduced-sodium chicken broth
• 2 tsp. capers, rinsed and drained
• 1 tbsp. grated lemon zest

Makes 4 Servings (1 chicken cutlet with 1/3 cup sauce per serving)

1. Sprinkle chicken with 1/2 teaspoon rosemary and 1/4 teaspoon salt. Heat oil in a large skillet over medium-high heat. Add chicken and cook just until browned and cooked through, 2-3 minutes per side. Transfer chicken to platter and keep warm. 
2. Add shallots and garlic to skillet; cook over medium heat, stirring, until softened, about 2 minutes. Add vinegar; cook, stirring with wooden spoon and scraping up any browned bits  from the bottom of the pan, until vinegar is evaporated. Stir in tomatoes, broth, capers, lemon zest, remaining 1 1/2 teaspoons rosemary, and remaining 1/4 teaspoon salt. Cook, stirring frequently, until tomatoes are softened, about 3 minutes. Return chicken and any accumulated juices to skillet; heat through. 

WW POINTS VALUE: 4 pts. 

Note: This recipe appears in the WW Tastier Than Takeout Cookbook. This meal is quick, easy and delicious. This meal is just as delicious as what you would order at a restaurant. The combination of tomatoes and balsamic vinegar is divine. If you don't have cherry tomatoes on hand, you can use Roma tomatoes or other kinds of tomatoes in this dish and it will still be flavorful and delicious.  

Mustard-Crusted Rack of Lamb with Balsamic Fig Sauce

Ingredients:

• 2 lamb racks, frenched, fat removed
• 2 tbsp. Dijon mustard
• 2 tsp. thyme, chopped
• 2 tbsp. extra-virgin olive oil
• 1 cup whole wheat bread crumbs
• 12 Mission figs, cut in quarters
• 4 tbsp. balsamic vinegar
• 2 tsp. agave nectar
• 1 1 /2 cups low-sodium beef broth
• 2 tsp. cold unsalted butter
• 1 tsp. fresh lemon juice
• salt
• freshly ground black pepper

Makes 4 Servings (Half a rack per serving)

1. Season lamb well with salt and pepper. Let sit for 30 minutes, or preferably, overnight.
2. Preheat oven to 400 F. Combine mustard and thyme in a small bowl. Set aside.
3. Heat a heavy-bottomed saute pan over medium-high heat. Add 1 tablespoon of the olive oil; place lamb racks meat side down in the pan. Cook until well browned. Turn and brown on other side. The lamb will still be raw. Reserve the saute pan. 
4. Spread the mustard mixture on meat side of lamb rack. Combine bread crumbs and 2 teaspoons of the olive oil. Rub together until the bread is lightly coated. Place on a plate. 
5. Roll the meat side of the lamb into the bread crumbs to coat lightly. Place rack on a baking sheet, meat side up. Roast in a 400 F oven for 15 minutes or until bread has browned and the lamb is 125 F (medium rare). Remove to a warm spot. Let rest for 15 minutes.
6. While the lamb is roasting, place the saute pan back on the medium heat. Add the remaining 1 teaspoon olive oil and the figs, cut side down. Cook for 1-2 minutes to brown the figs, being careful not to burn the drippings in the pan. Once the figs are lightly browned, remove from the pan and reserve. Add the balsamic vinegar to the pan, reduce until almost dry. Add the agave syrup and beef stock and cook until reduced by half. Return figs to the sauce, adjust seasoning with salt and pepper, and gently stir in butter and lemon juice, stirring constantly to melt butter. 
7. Once the lamb has rested, cut each rack into double chops (4 per rack, 2 double chops per serving). Place chops on each dinner plate and serve with 2 tablespoons of sauce. 

WW POINTS VALUE: 10 pts. per serving

Note: This recipe appears in the New Sonoma Cookbook. Who does not enjoy lamb for dinner? The combination of Dijon mustard and lamb is heavenly delicious. The homemade sauce made from figs and balsamic vinegar makes a nice compliment to the lamb. Stirring the butter into a sauce is a classic French method called monte au beurre which means to finish with butter. A small amount of butter will go a long way adding a creamy, rich flavor and texture to the sauce. The butter also must be stirred when it's added into the sauce so it melts. If you don't have rack of lamb on hand, use lamb loin chops and/or lamb shoulders and grill or broil them instead and the meal will still be delicious. Don't forget to bring the lamb to room temperature. The lamb will have a more tender texture to it and be more flavorful too. This meal is perfect for an holiday dinner and your dinner guests will be happy. 

Pork Loin Stuffed with Dried Figs & Granny Smith Apples

Ingredients:

• 1 lb. boneless pork loin, fat removed
• 2 tbsp. extra-virgin olive oil
• 1 cup Granny Smith apple, peeled, cored, cut into 1/2-inch chunks
• 1/4 cup dried figs, cut in quarters
• 2 tsp. balsamic vinegar
• 1 1/2 cup low-sodium chicken broth
• 1 tsp. agave syrup
• 1 tbsp. pine nuts, toasted
• 1 lb. pork loin, fat removed
• pinch salt
• freshly ground black pepper
• 1 tbsp. whole-grain mustard
• lemon juice

Makes 4 Servings (2 slices per serving)

1. Preheat oven to 350 F. Season pork with salt and pepper. Place the pork on a cutting board. Insert a long thin knife in the center of the pork loin so it extends through the other end. Wriggle the knife to form a 1 1/2-inch slit down the center of the pork. Make another slit perpendicular to the original slit in the center of the pork, forming a + shape. This is where you will place the filling.
2. Heat a sauté pan over high heat. Add 1 tablespoon of olive oil, then the apples. Sauté on high until the apples are golden brown. Add the figs, salt, pepper, and balsamic vinegar; cook until dry. Add 1/4 cup of the chicken broth. Bring to a simmer. Cook until the apples are almost tender and the broth has reduced to a syrup, about 10 minutes. Stir in the agave syrup. Place apple mixture on a plate to cool in the refrigerator. Add the remaining chicken broth to the sauté pan to deglaze. Bring to a simmer. Set aside.
3. Gently open the slit in the pork loin. Stuff the cooled apple mixture into the center of the pork loin. Compact it as tightly as possible, and fill from both sides of the pork loin. You will have a few tablespoons of stuffing left, which will be added to a pan for a sauce.
4. Heat a sauté pan over medium-high heat; add remaining olive oil and pork loin. Sear the pork loin all over until well browned. Reserve the sauté pan for the pan sauce. Place pork on a roasting rack on a baking sheet. Roast in a preheated oven for 30 minutes or until the center of the roast is 150 F. Remove from oven and let rest in a warm place.
5. Return the sauté pan to medium heat; add the leftover filling to the pan. Sauté for 1 minute; then add the reserved chicken broth mixture. Stir in the whole-grain mustard; reduce by half or until the flavors meld. Adjust seasonings with pepper and lemon juice if necessary.
6. To serve: Slice roast into 8 1/4-inch slices. Place 2 slices on each plate and serve with 2 tablespoons of sauce.

WW POINTS VALUE: 8 pts.

 

Note: This recipe appears in the New Sonoma Cookbook. Don't be intimidated by this dish. If you don't want to have a roasted pork, you can grill or broil the pork instead. This meal is delicious roasted, grilled or broiled. You can even serve the dried figs and Granny Smith apples alongside the pork. This dish is perfect for the fall and winter holiday season when apples and figs are in season. This is a beautiful dish in presentation and in taste. Serve this dish to company and they will be raving about it.



Grilled Romaine Lettuce

Ingredients:

• olive oil cooking spray
• 1 head romaine lettuce, quartered lengthwise and rinsed
• 2 tbsp. balsamic vinegar
• 1 tbsp. + 1 tsp. extra-virgin olive oil
• 1/2 tsp. salt
• 1/4 tsp. freshly ground black pepper

Makes 4 Servings

1. Spray a grill pan or the grates of a grill with olive oil to medium.
2. Place the romaine quarters, with some water clinging to them, on the grill and cook, turning the romaine as it browns in spots and softens, until crisp-tender, about 10 minutes.
3. Meanwhile, in a small bowl, whisk together the vinegar, oil, salt, and pepper.
4. Transfer the grilled lettuce to a platter. Drizzle the dressing over it and serve hot or at room temperature.

WW POINTS VALUE: 2 pts.

 

Note: This recipe appears in the South Beach Diet Gluten Solutions Cookbook. Who knew that grilling lettuce could taste good afterwords? Don't be fooled by the romaine lettuce. It's a good source of  Vitamin C, beta-carotene, and even some iron from the dark green leaves. The dressing on the lettuce it quite tasty. You can even throw in some grilled tomatoes for a complete salad and it will be quite filling.

Grilled Chicken Breasts with Rhubarb-Mango Salsa

Ingredients:

• grated zest and juice of 1 lemon
• 4 tbsp. coarsely chopped fresh basil
• 2 garlic cloves, minced
• 3 tsp. extra-virgin olive oil
• 1 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 4 (5 oz.) boneless, skinless chicken breasts
• 1 small mango, pitted, peeled, and cut into 1/4-inch dice
• 1 rhubarb stalk, trimmed and cut into 1/4-inch dice (1 cup)
• 3/4 cup (1/4-inch) diced English (seedless) cucumber
• 1 jalapeno pepper, seeded and chopped
• 1 tbsp. honey
• 2 tsp. white balsamic vinegar
• 1 small shallot, minced

Makes 4 Servings (1 chicken & 1/2 cup salsa per serving)

1. To make marinade, combine lemon juice and zest, 2 tablespoons of basil, garlic, 2 teaspoons of oil, 3/4 teaspoon of salt, and the pepper in a large zip-close plastic bag; add chicken. Squeeze out air and seal bag. Turn to coat chicken. Refrigerate at least 1 hour or up to 3 hours.
2. To make salsa, stir together mango, rhubarb, cucumber, remaining 2 tablespoons basil, jalapeno, honey, vinegar, shallot, and remaining 1 teaspoon oil and 1/4 teaspoon salt in a small bowl until mixed well. Cover and refrigerate at least 30 minutes or up to 1 hour to allow flavors to blend.
3. Spray a grill pan with nonstick spray and preheat over medium heat. Remove chicken from marinade; discard marinade. Place chicken in grill pan and grill until cooked through, about 5 minutes per side. Place chicken on platter and top evenly with salsa.

WW POINTS VALUE: 5 pts.

 

Note: This recipe appears in the WW Family Meals Cookbook. This is what I call sophisticated entertaining. Grilled chicken is so succulent, juicy and flavorful when it's marinated in the right ingredients. The rhubarb-mango salsa is flavorful and tastes great alongside the chicken. Don't be intimidated by the ingredients. Rhubarb stalks are safe to eat; it's the leaves that are not because they're poisonous. The rhubarb and cucumber add crunch to the sweetness of the mango and honey.

Bison Sliders with Balsamic-Braised Onions

Ingredients:

• 3 tsp. extra-virgin olive oil
• 1 large onion, thinly sliced (2 cups)
• 1/4 cup balsamic vinegar
• 3 tbsp. orange juice
• 1 lb. ground grass-fed bison
• 1 tbsp. + 2 tsp. Dijon mustard
• 2 1/2 tsp. Worcestershire sauce
• 1/2 tsp. salt
• 4 (1/2 oz.) slices reduced-fat cheddar cheese, quartered
• 8 mini potato rolls, split and toasted, if desired

Makes 8 Servings (1 slider per serving)

1. Heat 2 teaspoons of oil in a large skillet over medium-low heat. Add onion and cook, stirring frequently, until golden, about 8 minutes. Add vinegar and orange juice; cook until evaporated, about 3 minutes. Transfer onion to bowl and keep warm. Wipe skillet clean.
2. Meanwhile, mix together bison, mustard, Worcestershire sauce, and salt in a medium bowl until mixed well. With damp hands, shape into 8 (3/4-inch-thick) mini patties.
3. Heat remaining 1 teaspoon oil in same skillet over medium heat. Add patties and cook until instant-read thermometer inserted into side of burger registers 160 F, about 3 minutes per side. Top each burger with 2 pieces of Cheddar; cook, covered, just until cheese is melted, about 1 minute.
4. Place burgers on bottoms of rolls; top each with about 2 tablespoons onion. Cover with tops of rolls.

WW POINTS VALUE: 6 pts.

Note: This recipe appears in the WW Family Meals Cookbook. Who doesn't love a juicy burger once in a while? You can have your burgers and eat them too when you're on a weight loss journey. Bison is also known as buffalo and it can be found in the meat department of the grocery store. Bison is lean and flavorful. If you don't have bison on hand, use ground beef or ground sirloin and the sliders will be just as juicy. The balsamic-braised onions add a nice flavor to the flavor to the burgers. I highly recommend adding a touch of dried bread crumbs to the burgers to hold them together and a tablespoon of ketchup to each slider for flavor as well. 

Honey-Balsamic Chicken

Ingredients:

• 4 (1/4 lb.) boneless, skinless chicken breasts, lightly pounded to even thickness
• 1 tbsp. balsamic vinegar
• 1 tbsp. lemon juice
• 1 tbsp. honey
• 4 tsp. extra-virgin olive oil
• 1 garlic clove, minced
• 1/2 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 1/2 cup reduced-sodium chicken broth
• 1/2 cup dry white wine
• 1/3 cup golden raisins

Makes 4 Servings (1 piece chicken with 2 tablespoons sauce per serving)

1. Combine the chicken, vinegar, lemon juice, honey and 2 teaspoons  of the oil in a bowl; toss well to coat and set aside for 15 minutes.
2. Heat the remaining 2 teaspoons oil in a large skillet over medium-high heat. Add the garlic and cook, stirring constantly, until fragrant, about 15 seconds. Add the chicken and sprinkle with 1/4 teaspoon  of the salt and 1/8 teaspoon of the pepper. Cook until lightly browned, 1-2 minutes on each side.
3. Add the broth, wine, raisins, and the remaining 1/4 teaspoon salt and 1/8 teaspoon pepper to the skillet; bring to a boil. Reduce the heat and simmer, covered, until the chicken is cooked through, 10-12 minutes. Transfer the chicken to a serving plate and keep warm. Bring the mixture in the skillet to a boil over high heat and cook until the sauce has reduced to about 1/2 cup, about 4 minutes. Serve the chicken with the sauce.

WW POINTS VALUE: 7 pts.

 

Note: This recipe appears in the WW Ultimate Chicken Cookbook. This is a quick and easy dinner you can make any night of the week. The flavors of honey, balsamic vinegar and lemon juice give this meal a nice zing to it. If you have extra sauce, I highly recommend putting on your vegetables to enhance the flavor of your dish. This glaze also works on fish and pork too.

Chicken with Carmelized Onion & Tomato Sauce

Ingredients:

• 4 boneless, skinless chicken breast halves
• kosher salt
• freshly ground black pepper
• 2 tbsp. extra-virgin olive oil
• 1 medium bell pepper, seeded & thinly sliced
• 1 small red onion, thinly sliced (1 cup)
• 6 Roma tomatoes, seeded & coarsely chopped (3 cups)
• 1/2 small zucchini, cut into bite-size strips (1/2 cup)
• 4 garlic cloves, minced
• 2 tbsp. balsamic vinegar
• 2 tsp. chopped fresh thyme
• 1/4 cup crumbled feta cheese

Makes 4 Servings

1. Preheat broiler. Season chicken with kosher salt and pepper. Place chicken on unheated rack of a broiler pan. Broil 4-5 inches from the heat for 12-15 minutes or until chicken is no longer pink (170 F), turning once halfway through broiling.
2. Meanwhile, in a large skillet heat oil over medium heat. Add bell pepper and red onion. Reduce heat to medium-low. Cook for 10-15 minutes or until very tender, stirring occasionally. Increase heat to medium. Add tomatoes, zucchini, and garlic; cook and stir for 2 minutes more. Stir in balsamic vinegar and thyme.
3. Thinly slice chicken. Serve chicken with tomato mixture; sprinkle with cheese.

WW POINTS VALUE: 7 pts.

Note: This recipe appears in the Sonoma Diet Cookbook. This is a colorful chicken dish is a great way to contribute to your healthy lifestyle. This dish represents both the colors and flavors of the Mediterranean and will quickly fill you up. The homemade tomato sauce gives the chicken a nice zing to it for flavor. If you don't have feta cheese on hand, use crumbled goat cheese or shredded mozzarella cheese and it will taste just as good.

Balsamic Red Onions

Ingredients:

• 1 tbsp. extra-virgin olive oil
• 1 lb. red onions, sliced in 1/4-inch rings
• 2 tsp. sage, chopped
• 4 tbsp. balsamic vinegar
• salt
• freshly ground black pepper

Makes 2 cups

1. Heat a sauté pan over medium-high heat. Add olive oil and place the concentric red onion rings flat in the sauté pan. Season with salt and pepper. Cook until the surface is golden brown. Turn and cook on other side until golden brown. Stir into separate the rings.
2. Add sage. Sauté for 1 minute. When the onions are slightly soft, add balsamic vinegar; it should evaporate immediately. Adjust seasoning with salt and pepper.

Note: This recipe appears in the New Sonoma Cookbook. Sautéed onions go great with any lean protein. Plus, these onions are quick and easy to prepare.  

Grilled Swordfish with Meyer Lemons

Ingredients:

• 4 (5 oz.) swordfish steaks
• 1/4 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 2 Meyer lemons, halved crosswise
• 8 tbsp. fat-free balsamic vinaigrette
• 1 (5 oz.) container baby kale
• 1 (10 oz. ) container cherry tomatoes, halved
• 1/2 small red onion

Makes 4 Servings

1. Sprinkle swordfish with salt and pepper. Brush swordfish and cut sides of lemons with 3 tablespoons of vinaigrette. Set grill pan over medium-high heat. When pan is very hot, place swordfish and lemons, cut side down, in pan. Grill until fish is just opaque in center, 2-3 minutes per side, and lemons are deeply browned on cut side, about 5 minutes.
2. Meanwhile, toss together kale, tomatoes, onion, and remaining 5 tablespoons vinaigrette in a large bowl. Divide salad evenly among 4 plates. Top with swordfish steaks and place 1 grilled lemon on half of each plate.

WW POINTS VALUE: 5 pts.

 

Note: This recipe appears in the WW Family Meals Cookbook. This is what I call an elegant fish dinner. It's quick, easy and delicious. I never liked fish as a kid but now I really love cooking and trying new fish. This meal taste better than what you would order at a restaurant. You can use diced tomatoes or spinach in this dish and will still be delicious. The combination of lemon and fish (of any kind) is heavenly delicious. 

Sauteed Shrimp with Tomato & Basil

Ingredients:

• 1 lb. fresh or frozen medium shrimp
• 1 tbsp. extra-virgin olive oil
• 1/2 cup red onion, thinly sliced
• 3 cups cherry tomatoes, halved
• 1/4 cup fresh basil, chopped
• 3 tbsp. balsamic vinegar
• kosher salt
• freshly ground black pepper
• 4 cups fresh baby spinach

Makes 4 Servings

1. Thaw shrimp, if frozen. Peel and devein shrimp. Rinse shrimp; pat dry with paper towels. Season with salt and pepper. In a large skillet, heat olive oil over medium-high heat. Add shrimp, cook about 3 minutes or until shrimp are opaque, turning occasionally. Remove shrimp from skillet, set aside.
2. Add red onion to skillet, cook about 3 minutes or until crisp-tender, stirring occasionally. Ass tomatoes; cook for 1 minute more. Return shrimp to skillet. Add basil and vinegar; heat through. Season to taste with kosher salt and pepper.
3. Divide spinach among 4 dinner plates. Top with shrimp mixture.

WW POINTS VALUE: 5 pts.

 

Note: This recipe appears in the New Sonoma Cookbook. This dish is a compliment to Italy and America's favorite shellfish. This dish only takes 20-30 minutes to make so you can make this dish any day of the week and everyone will be happy. You can substitute scallops in place of the shrimp and your meal will still be delicious. You can also use arugula in place of the spinach too. Heck, you can even sprinkle a little Parmesan cheese on top of the shrimp for a more authentic Italian flare.The combination of shrimp, onions, tomatoes and basil is so heavenly delicious you'll be eating this dish again.

Spice-Rubbed Grilled Duck Breast with Fresh Plum Salsa

Ingredients:

• 1 1/2 tsp. garam masala
• 1/2 tsp. dried oregano
• 1/2 tsp. coarse kosher salt
• 4 boneless Long Island duck breast halves, (8 oz. each), skinned
• 4 tsp. extra-virgin olive oil
• 1 tbsp. balsamic vinegar
• 2 tsp. agave nectar
• 1/2 lb. plums, halved, pitted, and cut into 1/2-inch cubes
• 1/4 cup finely chopped red onion
• 1 fresh jalapeno, seeded & finely diced

Makes 4 Servings

1. In a small bowl, stir together the garam masala, oregano, and salt. Rub the mixture into both sides of the duck breasts.
2. Heat a grill pan over medium heat with 2 teaspoons of the oil. Place the duck on the pan and cook for 2-3 minutes per side for rare, 1 minute longer per side for medium-rare. Alternatively, in a large skillet, heat 2 teaspoons of the oil over medium heat. Add the duck and cook as above. Transfer the duck to a cutting board and let sit for 5 minutes before slicing.
3. While the duck is resting, make the salsa: In a medium bowl, stir together the vinegar, agave nectar, and remaining 2 teaspoons oil. Add the plums, onion, and jalapeno. Toss to combine.
4. Thinly slice the duck and divide among 4 plates. Spoon 1/4 cup of the plum salsa on top of each serving.

WW POINTS VALUE: 6 pts.

 

Note: This recipe appears in the South Beach Diet Gluten Solutions Cookbook. Who says going gluten-free is not an option? Gluten-free cooking is not only good for you but it also tastes good when it's done right. The folks at South Beach did it again with this elegant Asian-fusion dish. Don't be intimidated by the ingredients in this recipe. The end result is elegantly delicious. You can enjoy boneless duck breast on all phases of the South Beach Diet. Duck breast is known to be a fatty meat but once you remove the skin & fat, duck breasts are very lean. Cook duck breasts as if they are like steaks and serve them medium-rare. I highly recommend adding a touch of minced garlic and freshly ground black pepper the garam masala mixture because garlic and ground pepper always make everything taste better. I also highly recommend cooking the plum salsa for about 5 minutes, serve it on the plate and put the duck breast on top of the salsa for a more appealing presentation. If you're on Phase 1, use 1/2 pound tomatoes in place of the plums. You can use plums or other stone fruits in this dish when you're on Phase 2. This dish can be made in 30 minutes or less and is HIGHLY recommended for special occasions.

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.

Pork & Pepper Salad with Balsamic Vinaigrette

Ingredients:

• 1 red bell pepper
• 1 green bell pepper
• 1 yellow bell pepper
• 1/2 lb. lean pork tenderloin
• 1 tbsp. extra-virgin olive oil
• 1 medium red onion, thinly sliced
• 2 cups red or green cabbage, thinly sliced
• 2 ribs celery, thinly sliced
• 1/2 tsp. salt
• 1/8 tsp. freshly ground black pepper
• 1/4 cup sugar-free balsamic vinaigrette dressing
• 1/4 cup shredded reduced-fat mozzarella cheese

Makes 4 Servings

1. Preheat the broiler. Place the bell peppers on a broiler pan and cook 4 inches from the heat, turning occasionally, until the skin is bubbly and browned all over. Place in a paper bag, seal, and set aside for 5 minutes, or until cool enough to handle. Remove, halve, and discard the skin, ribs, and seeds. Cut the peppers into strips.
2. Place the pork on the broiler pan and cook for 12 minutes, turning once, or until a thermometer inserted in the center reaches 155 F and the juices run clear. Let stand for 10 minutes before cutting into thin slices.
3. Warm the oil in a medium skillet over medium heat. Add the onion, cabbage, celery, salt and pepper. Cook, stirring frequently, for 10 minutes, or until tender.
4. Dived cabbage mixture among 4 plates. Arrange the peppers and pork on top. Drizzle each  with dressing and sprinkle with 1 tablespoon of cheese.

WW POINTS VALUE : 5 pts. 

 

Note: This recipe appears in the South Beach Diet Cookbook. Here's another meal to kick-start your healthy lifestyle. The pork is succulently juicy, the vegetables are aromatic and to top them off with mozzarella cheese is delicious. This meal is also colorful and can be made in 30 minutes or less any day of the week. Balsamic vinegar will work just as well as the vinaigrette dressing.

Inside-Out Cheeseburgers

Ingredients:

• 1 1/2 lbs. lean ground turkey
• 1/2 cup flaxmeal ( 2 oz.)
• 1/2 small red bell pepper, finely diced
• 2 scallions, thinly sliced
• 3 garlic cloves, minced
• 6 tbsp. reduced-fat goat cheese
• 3/4 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 4 tsp. extra-virgin olive oil
• 4 very thin whole-wheat sandwich rolls (1.5 oz.) split, or 8 slices multigrain bread (optional)
• 1 tbsp. balsamic vinegar
• 4 thick slices tomato
• romaine lettuce

Makes 4 Servings

1. In a large bowl, combine the turkey, flaxmeal, bell pepper, scallions, garlic, 2 tablespoons of the goat cheese, 1/2 teaspoon salt and ground pepper. using your hands, blend well and form into 4 balls. Poke a hole in the center of each ball and stuff each with 1 tablespoon of the remaining goat cheese. Pinch the turkey mixture to seal in the cheese and gently form into 4 patties. Make them as flat as you can (to speed the cooking), taking care not to squeeze the cheese out.
2. In a large skillet, heat the oil over medium-high heat. Sprinkle the pan with the remaining 1/4 teaspoon salt. Reduce the heat  to medium, add the patties, and cook until browned on 1 side, about 3 minutes. Turn the patties over and cook for 2 minutes longer. Add 1/4 cup water to the pan, reduce the heat to a high simmer, and cover. Cook for 8-10 minutes, until the burgers are cooked all the way through.
3. Meanwhile, lightly toast the sandwich rolls, if using.
4. To serve, brush 1 side of each of 4 roll halves with balsamic vinegar. Top with a burger, a tomato slice, lettuce (if using), and the other roll half.

WW POINTS VALUE: 7 pts. without the bun, 9 pts. with the bun

Note: This recipe appears in the South Beach Diet Super Quick Cookbook. Once again, the folks at South Beach have created a delicious cheeseburger. What makes this cheeseburger stand out is the flaxseed. Flaxseed is a power plant and power food that is rich in Omega-3 fatty acids and fiber. If you're unable to get your hands on flaxseed, use whole wheat bread crumbs instead. It won't be as healthy but it will taste just as good. I really love the scallions, peppers and goat cheese in the burgers because they added flavor. Plus, I forgot how many vegetables were in this dish. I added garlic to the cheeseburger because garlic always makes everything taste better. Also, don't forget to season your burger with salt and ground black pepper to taste. If you want a flavorful balsamic vinegar on  this burger, I highly recommend visiting www.TheImperialOlive.com for a selection of balsamic vinegars.



Steak & Mushroom Kebabs

Ingredients:

• 1/2 cup dry red wine
• 1/4 cup extra-virgin olive oil
• 2 tbsp. South Beach Ketchup
• 1 tbsp. balsamic vinegar
• 1 tsp. Worcestershire sauce
• 1 garlic clove, minced
• 1 tsp. salt
• freshly ground black pepper
• 1/2 tsp. dried marjoram
• 1/2 tsp. dried oregano
• 2 lbs. sirloin steak, cut into 2-inch pieces
• 2 cups large mushrooms

Makes 4 Servings

1. In a large bowl, combine wine, oil, ketchup, vinegar, Worcestershire sauce, garlic, salt, pepper, marjoram and oregano. Add the steak and mushrooms and stir to coat. Cover and allow to stand at room temperature for 20 minutes, then refrigerate overnight.
2. Coat a grill rack or broiler-pan rack with cooking spray. Preheat the grill or the broiler.
3. Drain and discard the marinade. Thread the meat and the mushrooms onto 4 skewers.
4. Grill over heat or broil 4 inches from the heat, turning occasionally, for 7 minutes, or until the meat is no longer pink.

WW POINTS VALUE: 8pts.

 

Note: This recipe appears in the South Beach Diet Cookbook. Warm weather has arrived and what better way to celebrate that shish kebabs. It's also a great way to kick-start your new lifestyle. I really loved the combination of red wine, ketchup, balsamic vinegar, Worcestershire sauce, garlic and herbs is really succulent. Grilled vegetables such as eggplant or zucchini would go great with these beef steak kebabs. You can have your beef and eat it too.

Casa Tua Restaurant Tuna Tartare

Ingredients:

• 2 lbs. tuna, sashimi or sushi quality, chopped
• 1 oz. capers in salt, rinsed
• 6 oz. olives nicoise, pitted and cubed
• 4 oz. sun-dried tomatoes, cubed
• 2 tbsp. cilantro, chopped
• 1 tbsp. chopped fresh red chile pepper
• 1/2 cup extra-virgin olive oil
• 2 tbsp. balsamic vinegar
• 1 tbsp. Fleur de sel (French sea salt) or kosher salt

Makes 8 Servings

Mix the tuna, capers, olives, tomatoes, cilantro, and pepper, and season with oil, vinegar, and Fleur de sel.

WW POINTS VALUE: 10 pts.

Note: This recipe appears in the South Beach Diet Cookbook. This recipe was created by chef Sergio Sigala of Casa Tua Restaurant in Miami. Casa Tua is an elegant restaurant in a  converted Mediterranean villa in South Beach where guest can enjoy Northern Italian cuisine, fine wine and art. I've never been to Miami but when I do visit Miami, I hope I can eat at this restaurant. This is an elegant appetizer that is delicious and packed with flavor. This appetizer is a marriage between Northern Italy and Miami. I LOVED this appetizer. I really love sashimi tuna because I think it's the filet mignon of the sea, rich in flavor when it's cooked right. Even though the recipe calls for raw sashimi tuna cut up, I cooked the tuna about 1-2 minutes on each side after seasoning the tuna with salt and pepper. I really like a sashimi tuna with a salt and peppered crust with a RARE center. That is the best! I also used a sweet red bell pepper in place of the red chile pepper and kalamata olives in place of the nicoise olives and the dish was still delicious. This appetizer is delicious by itself or on top of cucumbers or small slices of toasted French bread. If you want to kick it up a notch in flavor with the olive oil and balsamic vinegar, visit www.TheImperialOlive.com for sophisticated flavors. Also, for more information on Casa Tua Restaurant, visit www.casatualifestyle.com