Philly Cheese Steaks

 Ingredients:

• 1 tsp. extra-virgin olive oil
• 1 large onion, thinly sliced
• 1 green bell pepper, sliced
• 2 garlic cloves, minced
• 1/4 tsp. salt
• 3/4 lb. lean boneless sirloin steak, trimmed and thinly sliced
• 4 (3/4 oz.) slices reduced-fat provolone cheese
• 4 whole wheat sandwish thins, split

Makes 4 Servings (1 sandwich per serving)

1. Heat the oil in a large skillet over medium-high heat. Add onion and cook, stirring, until softened, 5 minutes. Add peppers, garlic, and 1/4 teaspoon of the salt. Cook, covered, stirring occasionally, until onion is golden, about 10 minutes. Transfer to a small bowl. 
2. Wipe skillet clean Sprinkle steak with remaining 1/2 teaspoon salt and spray with nonsick spray, tossing to coat. Cook steak, in batches, until browned, about 2 minutes, transferring to plate as it is browned. 
3. Place 1 slice of prrovolone on bottom of each roll. Top with about 1/2 cup steak and one-fourth of onion mixture. Cover with tops of rolls. 

WW POINTS VALUE: 7 pts. 

Note: This recipe appears in the WW Family Meals Cookbook. A Philly cheesesteak is such a treat and it will fill you up leaving you satisfied when it's done right. Most cheese steaks contain a lot of salt and are on white hoagie rolls. These have lean sirloin, very little salt, onions, garlic and bell peppers and are on whole wheat bread. These are filling and flavorful and will leave you satified. Plus, they are lean on your wallet too. 

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. 

Italian Pepper & Egg Sandwiches

 Ingredients:

• 2 tsp. extra-virgin olive oil
• 1 small onion, thinly sliced
• 1 large bell pepper, thinly sliced
• 1 garlic clove, minced
• 4 large eggs
• 3 large egg whites
• 1/2 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 4 reduced-calorie hamburger rolls, toasted if desired

Makes 4 Servings (1 sandwich per serving)

1. Heat oil in a large skillet over medium heat. Add onion and bell pepper; cook, until softened, about 8 minutes. Add garlic and cook, stirring, until fragrant, about 30 seconds longer. Transfer vegetables to plate. 
2. Whisk together eggs, egg whites, salt and black pepper in a medium bowl. Pour into skillet and cook over medium heat until eggs begin to set, about 1 1/2 minutes, pushing eggs toward center of skillet to form large, soft curds. Return vegetables to skillet and continue cooking, stirring occasionally, until eggs are just set, about 2 minutes longer. 
3. Place about 3/4 cup egg-vegetable mixture on bottom of each roll; cover with tops of rolls. 

WW POINTS VALUE: 6 pts. 

Note: This recipe appears in the WW Family Meals Cookbook. These sandwiches are flavorful, filling and delicious. The combination of eggs, egg whites and vegetables is quite delicious when it's done right. If you don't have hamburger rolls on hand, use whole wheat bread or whole wheat tortillas and the sandwiches will be just as delicious. I also highly recommend adding shredded Italian cheese such as Parmesan or Asiago for more flavor. You can enjoy these sandwiches for breakfast, lunch, or dinner and you will be satisfied. 

Mug Scramble

 Ingredients:

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

Makes 1 Serving

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

WW POINTS VALUE: ? 

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

Chicken, Shrimp & Chorizo Paella

 Ingredients:

• 1 tbsp. extra-virgin olive oil
• 2 (3/4 lb.) boneless, skinless chicken breast halves, cut in half crosswise
• 1/2 lb. extra-large shrimp, peeled & deveined
• 1/4 lb. chorizo sausage, cut into 1/4-inch slices
• 1 onion, finely chopped
• 1 bell pepper, chopped
• 1 cup peas
• 3 garlic cloves, minced
• 1 (14 1/2 oz.) can diced tomatoes, drained
• 1 1/4 cups reduced-sodium chicken broth
• 3/4 cup long-grain rice
• 8 small piemento-stuffed green olives sliced
• 1/2 tsp. saffron threads, crushed
• 1/8 tsp. smoked paprika
• 3 tbsp. chopped fresh parsley (optional)
• salt
• freshly ground black pepper

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

1. Heat the oil in a large skillet over medium-high heat. Add the chicken and cook until browned, 3-4 minutes on each side. Transfer the chicken to a plate. Add the shrimp to the skillet and cook until browned, 1 1/2 minutes on each side; transfer to a separate plate. Add the chorizo to the skillet and cook until browned, about 3 minutes on each side; transfer to the plate with the chicken. 
2. Add the onion, bell pepper and garlic to the skillet; cook, stirring occasionally, until softened, about 4 minutes. Add the tomatoes, broth, rice, olives, saffron, and paprika; bring to a boil. Add the chicken and chorizo; return to a boil. Reduce the heat and simmer, covered, about 15 minutes. 
3. Add the shrimp to the skillet and simmer, covered, until the chicken and chorizo are cooked through and the shrimp are opaque in the center, about 7 minutes. Fluff mixture with a fork and stir in the parsley, if using. Season with salt and pepper to taste. 

WW POINTS VALUE: 7 pts. 

Note: This recipe appears in the WW Ultimate Chicken Cookbook. Paella is considered the national dish of Spain and it's a wonderful comfort food that is full of flavor. Paella is a saffron-infused Valencian rice dish that is rich with ingredients such as chicken, seafood, sausages, vegetables and flavorful seasonings such as saffron and paprika. This version of paella is tasty, filling and deliciously satisfying. The original recipe calls for Keilbasa sausage but I used chorizo because chorizo is a traditional ingredient used in paella. I added peas to the paella for a more filling flavor. Red bell peppers are used in traditional paella but you can use any bell pepper in this recipe. I highly recommend using bomba rice in this recipe for an authentic Spanish flare. 

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. 

Ricotta & Cheddar Cheese Omelette

Ingredients:

• 4 large eggs
• 4 egg whites
• 3/4 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 4 tsp. extra-virgin olive oil
• 1 small red onion, finely chopped
• 1/2 cup chopped red bell pepper
• 2 garlic cloves, minced
• 1 tsp. herb seasoning
• 1/4 cup fat-free ricotta cheese
• 1/4 cup shredded fat-free cheddar cheese

Makes 4 Servings (1/4 omelette per serving)

1. Lightly beat the eggs, egg whites, 1/2 teaspoon of the salt, 1/8 teaspoon of the black pepper in a medium bowl; set aside. 
2. Heat 2 teaspoons of the oil in a large skillet over medium heat. Add the onion bell pepper, garlic, herb seasoning, and the remaining 1/4 teaspoon salt and 1/8 teaspoon black pepper; cook, stirring, until the vegetables are softened, about 4 minutes. Transfer to a medium bowl and stir in the ricotta and cheddar
3. Wipe the skillet with a paper towel. Add the remaining 2 teaspoons oil to the skillet and set over medium-high heat. Add the egg mixture and cook until almost set, about 3 minutes, frequently lifting the edges with a heatproof rubber spatula to allow the uncooked portion of egg to run underneath. Spoon the cheese mixture on one half of the eggs and fold the unfilled portion of egg over to enclose the filling. Cook, turning once, until the filling is heated through, about 2 minutes. Cut the omelette into 4 portions. 

WW POINTS VALUE: 4 pts. 

Note: This recipe appears in the WW in 20 Minutes Cookbook. This is a simple yet flavorful omelette to enjoy for breakfast, lunch, or dinner. The combination of vegetables, eggs and cheese is tasty and satisfying. 

Instant Pot Shredded Chicken Taco Soup

Ingredients:

• 2 tbsp. olive oil
• 1 green pepper, chopped
• ½ onion, chopped
• 3 garlic cloves, minced
• 1 ½ lb. boneless, skinless chicken breasts
• 6 cups chicken broth
• 1 (10 oz). can diced tomatoes and green chilies
• 2 Tbsp. butter
• 2 Tbsp. chili seasoning
• 1 tsp. cumin
• 1 tsp. dried oregano
• 4 oz. cream cheese, softened
• salt
• freshly ground black pepper

Makes 8 Servings

1. Set Instant Pot to sauté function and allow to heat. Add the olive oil, then the chopped green peppers, onions and garlic. Sauté, stirring constantly until the onions and green peppers begin to soften (about 3-4 minutes).
2. Pour in about ½ cup of the chicken broth, then use a wooden spoon to scrape any brown bits that may be stuck to the bottom.
3. Add the chicken to the pot and top with all of the other ingredients except for the ranch seasoning and cream cheese. Place the lid on the Instant Pot to seal.
4. Set to high pressure for 14 minutes.
5. Once the cooking time has completed, allow a 5-minute natural pressure release, then do a quick release by turning the pressure valve to release the steam.
6. Once all the steam has released, remove the lid.
7. Move the chicken breasts to a plate and shred using two forks. Set aside.
8. Turn the Instant Pot back on to the sauté function and add the ranch seasoning.
9. In a medium sized bowl, add in the softened cream cheese and about 1 cup of the soup mixture from the Instant Pot. Use an immersion blender or whisk to combine the cream cheese and soup thoroughly. Pour the mixture back into the Instant Pot. Stir to combine.
10. Boil for about 3 minutes on sauté function, then add back in the chicken. Season with salt and pepper to taste.

WW POINTS VALUE: ?

Note: This recipe appears on www.southbeachdiet.com/recipes. Soup and Mexican food are wonderful comfort foods when they are done right. This soup will be a new favorite comfort food at your table. This hearty soup is a new take on traditional chicken soup. It's filled with flavor and vegetables that will warm your soul and make you feel good afterwards. There is also minimal cleanup when the soup is done. The cream cheese adds a nice texture to the soup as well. 

Mexican Veggie Egg Muffins

Ingredients:

• ½ cup green bell pepper, chopped
• 2 Tbsp. onion, chopped
• ¼ cup + 2 Tbsp. (or 3/8 cup) grape tomatoes, chopped
• 3 large eggs
• 1 Tbsp. unsweetened almond milk
• cayenne pepper (optional)
• black pepper (optional)
• Non-stick cooking spray
• ¼ cup or 4 Tbsp. pepper jack or shredded cheese of choice
• 1/2 avocado 
• 1 tsp. lime juice (optional)

Makes 2 Servings 

1. Preheat the oven to 350° F. As the oven is preheating, chop/dice your pepper, onion and tomatoes finely.
2. Crack the eggs into a medium-sized bowl and whisk them with the almond milk.
3. Add your diced vegetables into the egg mixture, stir well and then sprinkle with cayenne pepper and black pepper. If you prefer not to season your eggs, you can omit the cayenne pepper and/or black pepper.
4. Grease four of the muffin cups of a large muffin tin with nonstick cooking spray. Fill each of the sprayed muffin cups evenly with the egg mixture.
5. Sprinkle one tablespoon of shredded pepper jack cheese, or cheese of choice (including light Mexican cheese, cheddar cheese or part-skim Mozzarella cheese, if you prefer less spice) to the tops of each muffin cup.
6. Bake in the oven for about 25-30 minutes or until the eggs are set and slighlty golden brown. A toothpick inserted into the center of the muffin cup should come out clean.
7. Let them cool for about 5-10 minutes before using a fork or knife to lift them out carefully from the muffin tin.
8. Serve immediately, topping them with avocado slices or avocado mashed with lime juice. 

WW POINTS VALUE: 7 pts. 

Note: This recipe appears on the www.southbeachdiet.com/recipes. Eggs are wonderful for breakfast  when they are done right. Mexican veggie egg muffins are both filling and flavorful. You have a colorful variety of vegetables with the Mexican cheese of your choice. Eggs and vegetables do fill you up. Feel free to omit the avocado and save your ½ serving of Healthy Fat to use at a different meal. Place the remaining two egg muffins in a resealable bag in the refrigerator to enjoy on your second practice day. 

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Chicken Fajita Bowl

Ingredients:

• 1 tbsp. olive oil
• 1 lb. boneless, skinless chicken breasts
• 1 tsp. paprika
• 1/4 cup sliced onions
• 2 garlic cloves, minced
• 1 medium bell pepper, sliced
• 2 tbsp. tomato paste
• 2 tbsp. fresh lime juice
• 1 tsp. chipotle chili powder
• 1/4 cup chicken broth
• 1/2 cup canned black beans, rinsed & drained
• 1 1/2 cup cooked cauliflower rice
• 1/2 cup Monterey Jack cheese
• 2 tbsp. chopped cilantro

Makes 4 Servings (1 bowl per serving)

1.  Heat the oil over medium-high heat in a large skillet. 
2. Pat the chicken dry. Dice into 1/2-inch pieces and season it with salt and pepper to taste. Place it in the hot skillet and brown it for 3-4 minutes per side. Remove the chicken and set it aside, reserving the grease in the pan. 
3. Reduce the heat to medium. Add the onion, garlic, and bell pepper and cook for 3-4 minutes, until the onion is translucent. 
4. Whisk together tomato paste, lime juice, chipotle chili powder, chicken broth, and salt and pepper to taste into small bowl. 
5. Add this mixture along with the cooked chicken and the black beans to the veggies in the pan and cook for 3-4 minutes, until the sauce is slightly thickened. 
6. Divide cauliflower rice into 4 bowls; then top with mixture from the pan. Garnish with the cheese and cilantro. 

WW POINTS VALUE: 8 pts. 

Note: This recipe appears in the New Keto-Friendly South Beach Diet book. Don't worry if this dish looks like a mess. It's actually quite filling and delicious. You can enjoy fajitas without the tortilla. The chicken is seasoned with salt, freshly ground pepper and paprika and it's so succulent and juicy. The sautéed vegetables go great with the chicken and the cauliflower rice. Cauliflower rice is just shredded cauliflower and you'll never know the difference between regular rice and cauliflower rice. The 'tomato sauce' goes very well in this dish too. This fajita bowl will quickly become a favorite at your kitchen table.

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.

Grilled Chicken Gyros with Bell Pepper

Ingredients:

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

Makes 4 Servings (1 filled pita per serving)

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

WW POINTS VALUE: 6 pts.

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

Southwestern Omelet

Ingredients:

• 8 large eggs, beaten
• 2 tbsp. milk
• 1 tbsp. extra-virgin olive oil
• 1/2 cup red onions, diced
• 1/2 cup bell pepper, diced
• 1 tbsp. minced garlic
• 1 tbsp. chile powder
• 1/2 cup tomatoes, chopped
• 1 cup black beans, canned, drained
• 1 tbsp. cilantro, chopped
• 2 oz. cheddar cheese, crumbled
• salt
• freshly ground black pepper

Makes 4 Servings (1 omelet per serving)

1. Heat sauté pan over medium-high heat. Add olive oil, red onion, and bell pepper. Season with salt and pepper. Sauté until slightly brown.
2. Add garlic and chile powder; cook until aromatic. Stir in tomatoes and beans. Adjust seasoning with salt and pepper. Finish with chopped cilantro.
3. Use filling in omelet; top with cheddar cheese and fold over.

WW POINTS VALUE: 7 pts.

Note: This recipe appears in the New Sonoma Diet Cookbook. Omelets are a wonderful treat from time to time. This particular omelet is very flavorful and filling with all the vegetables. This omelet compliments the flavors of the American Southwest and will quickly fill you up. 

Vegetarian Chili with Avocado Salsa

Ingredients:
Avocado Salsa:

• 1 medium avocado, peeled, pitted and finely chopped
• 1 small tomato, finely chopped
• 1/4 red onion, finely chopped
• 1 garlic clove, minced
• 1 tbsp. chopped fresh cilantro
• juice of 1 large lime
• 1/4 tsp. ground cumin
• 1/4 tsp. freshly ground black pepper

Vegetarian Chili:

• 2 tsp. extra-virgin olive oil
• 1 onion, chopped
• 1 red bell pepper, chopped
• 3/4 can (14-19 oz.) black beans, rinsed and drained
• 3/4 can (14 1/2 oz.) diced tomatoes
• 1 1/2 cups vegetable broth
• 1 (4 oz.) can green chili peppers, chopped
• 2 tsp. dark chili powder
• 2 garlic cloves, minced
• 1 tsp. ground cumin
• 1 tsp. dried oregano
• 1/4 cup fat-free sour cream
• 1 lime, quartered
• 2 tbsp. chopped fresh cilantro
• 12 whole wheat pita crisps (Phase  2 or 3)

Makes 6 Servings

1. To make the avocado salsa: In a large bowl, combine the avocado, tomato, onion, garlic, cilantro, lime juice, cumin, and pepper. Lightly toss. Let stand for 30 minutes.
2. To make the vegetarian chili: Meanwhile, heat the oil in a 6-quart Dutch oven over medium-high heat. Add the onion and bell pepper and cook, stirring frequently, for 3 minutes. Add the beans, tomatoes, broth, chili peppers, chili powder, garlic, cumin, and oregano and simmer for 20 minutes. Serve with the avocado salsa, sour cream and lime wedges. Sprinkle with the cilantro. Serve the pita crisps on the side, if using.

WW POINTS VALUE: 7 pts.

 

Note: This recipe appears in the South Beach Diet Cookbook. This chili is a wonderful dish that is flavorful and filling and a great way to kick-start your healthy lifestyle. If you love chili, you'll love this dish. You will not miss the meat in this chili. You will enjoy lots of flavor in this dish. You can also add a touch of shredded cheese on this chili for a little creamy goo and some sharp flavor too.

Crab and Shrimp Cakes with Caper Sauce

Ingredients:

Sauce:

• 2 tbsp. capers, rinsed and drained
• 2 tbsp. mayonnaise
• 1 tbsp. fresh lemon juice
• 1/2 tsp. Dijon mustard

Cakes:

• 3 tsp. extra-virgin olive oil
• 1/2 lb. large shrimp, peeled and deveined
• 1 medium yellow or red bell pepper, finely chopped
• 2 medium shallots, finely chopped
• 1 lb. fresh lump crabmeat
• 1 large egg
• 2 tbsp. finely chopped chives
• 1 tsp. Dijon mustard

Makes 4 Servings (2 cakes per serving)

1. For the sauce: In a food processor, combine capers, mayonnaise, lemon juice, and mustard; pulse until capers are very finely chopped. Transfer to an airtight container and refrigerate until ready to use.
2. For the cakes: In a large nonstick skillet, heat 1 1/2 teaspoons of the oil over high heat. Add shrimp and cook until pink, about 1 minute per side; transfer to a plate to cool. Add pepper and shallots to the skillet and reduce the heat to medium; cook, stirring frequently, until just beginning to soften, about 2 minutes. Transfer to a medium bowl.
3. Place cooled shrimp in a food processor and pulse until finely chopped. Add to the bowl with pepper and shallots. Add crab, egg, chives, and mustard to shrimp mixture; stir well. Form mixture into 8 cakes, 1 inch thick. Transfer to a plate, cover with plastic wrap, and refrigerate for 30 minutes.
4. In the same large skillet, heat the remaining 1 1/2 teaspoons oil over medium heat. Add cakes and cook until golden on the outside and warmed through, about 4 minutes per side (turn carefully). Divide among 4 plates and serve warm, topped with caper sauce.

WW POINTS VALUE: 7 pts.

 

Note: This recipe appears in the South Beach Diet Taste of Summer Cookbook. This is a sophisticated and healthy take on traditional crab cakes. There is a sizeable share of protein in these crab cakes as well as vegetables. I highly recommend adding minced garlic when cooking the vegetables because garlic always makes everything taste better. The caper sauce goes well with these cakes; they add a nice, creamy zing to the cakes. I do recommend adding a touch of bread crumbs to the cakes inured to hold them together. I also recommend serving a small salad along side these cakes for a more filling meal.

Slow-Cooker Pulled Beef

Ingredients:

• 1 (14.5 oz.) can no-salt-added diced tomatoes, drained, juices reserved
• 3/4 cup red wine
• 1 large red onion
• 1 medium red bell pepper, sliced
• 1 apple, peeled and cut into chunks
• 3 garlic cloves, minced
• 3/4 tsp. coarse kosher salt
• 1/4 tsp. freshly  ground black pepper
• 1 bottom round rump roast (3 1/2 lbs.)
• 1 tbsp. + 1 tsp. extra-virgin olive oil
• 1 tsp. chipotle chile powder

Makes 12 Servings (3/4 cup per serving)

1. In a 6-quart slow cooker, combine the diced tomatoes (without the juice), wine, onion, bell pepper, apple, garlic, 1/2 teaspoon of the salt, and the black pepper. Set to high and cook while you brown the meat.
2. Pat the meat dry. Untie the meat if it was tied as a roast and cut off any external fat. In a large skillet, heat the oil over medium-high heat until it shimmers. Sprinkle the remaining 1/4 teaspoon salt over bottom of the pan. Add the meat and lightly brown on all sides, including the ends, 5-7 minutes total.
3. Nestle the meat into the tomato mixture in the slow cooker. Add the reserved juice from the tomatoes to the skillet and stir to get up any browned bits. Pour the liquid over the meat. Sprinkle the meat with chipotle powder. Turn the heat to low and cook for 4 hours. Turn the roast over and cook on low until the beef is tender and you can pull it apart with a fork, 3-4 hours longer (check at 3 hours and if it needs more time, turn the roast over again and cook for another hour).
4. Remove the beef from the cooker and put onto a cutting board. When cool enough to handle, use two forks to pull the beef into shreds.
5. With an immersion blender, puree the sauce in the slow cooker (taste and add more chipotle powder, if desired), then return the beef to the sauce. Serve on its own or spoon over 1/2 cup cooked quinoa, if you like.

WW POINTS VALUE: 5 pts. without quinoa, 8 pts. with quinoa

 

Note: This recipe appears in the South Beach Diet Gluten Solution Cookbook. If you love beef stew, this dish is for you. Beef stew is a wonderful comfort food to enjoy when it's done right. The people at South Beach have done it again with beef and comfort food. You can use any color bell pepper in this dish and it will taste just as good. If you don't want to add an apple in this stew, add diced carrots or parsnips and it will still hearty and delicious. This stew also makes nice leftovers too.  

Roasted Eggplant Stuffed with Beef

Ingredients:

• 2 eggplants (16 oz. each)
• 2 tbsp. extra-virgin olive oil
• 1/2 large onion, chopped
• 1 green bell pepper, chopped
• 2 garlic cloves, minced
• 1 lb. extra-lean ground beef
• 1 1 /2 tsp. dried oregano
• 1/2 cup tomato sauce
• 1/2 cup grated Parmesan cheese
• 1/4 tsp. salt
• 1/4 tsp. freshly ground black pepper

Makes 4 Servings

1.  Preheat the oven to 400 F.
2. Pierce the eggplant in 2 or 3 places and place on a baking sheet. Roast, turning once or twice, for 20 minutes, or just until tender. When cool enough to handle, lengthwise and scoop out the pulp, leaving a 1/2" to 3/4" shell. Set the shells aside. Chop the pulp and let drain in a colander in the sink.
3. Heat 1 tablespoon of the oil in a large skillet over medium heat. Add the onion and bell pepper and cook, stirring occasionally, for 8 minutes, or until tender. Add the garlic and beef and cook, stirring to crumble the beef, for 5 minutes, or until no longer pink. Stir in the eggplant pulp, oregano, and tomato sauce. Reduce the heat to low and cook, stirring occasionally, for 15 minutes, or until thick. Stir in 1/4 cup of the cheese, salt, and black pepper.
4. Place the eggplant shells on a baking sheet and evenly divide the beef mixture among them. Sprinkle with the remaining 1/4 cup cheese and drizzle with the remaining 1 tablespoon oil. Roast for 15 minutes, or until lightly browned on top.

WW POINTS VALUE: 9 pts.

Note: This recipe appears in the South Beach Diet Cookbook. The folks at South Beach have done it again with some great Italian comfort food. You can have your Italian comfort food and eat it too when you're kick starting your healthy lifestyle. Don't be intimidated by this dish; it actually tastes delicious. The eggplant mixed in with the beef, tomato sauce and vegetables is savory and filling. I highly recommend making this dish on a Sunday because Italian comfort food is best enjoyed when you have a relaxing afternoon to prepare and enjoy your meal.

Turkey Meat Loaf

Ingredients:

• 2 tsp. extra-virgin olive oil
• 3/4 cup finely chopped onion
• 1/2 cup finely chopped celery
• 1/2 cup finely chopped green bell pepper
• 3 garlic cloves, minced
• 1 1/2 lbs. ground turkey
• 3/4 cup quick-cooking rolled oats
• 1/4 cup low-sodium chicken broth
• 1/4 cup tomato paste
• 1 egg, slightly beaten
• 1/2 tsp. ground cumin
• 1 tsp. freshly ground black pepper
• 1/4 cup tomato sauce
• 1 tbsp. honey
• 1/2 tsp. ground cumin

Makes 8-10 Servings

1. Preheat oven to 350 F. Line a 9x5x3-inch loaf pan with foil, letting extend slightly over sides; set aside. In a large skillet, heat olive oil over medium heat. Add onion, celery, bell pepper, and garlic; cook about 5 minutes or until tender, stirring occasionally.
2. In a large bowl combine the cooked vegetables, ground turkey, oats, chicken broth, 1/4 cup tomato sauce, egg, 1/2 teaspoon cumin, and ground black pepper. Mix well. Spoon into prepared pan; press firmly. Bake for 45 minutes.
3. Meanwhile, in a small bowl combine 1/4 cup tomato sauce, honey, and 1/2 teaspoon cumin. Spoon over meatloaf in pan. Bake for 15-25 minutes more or until juices run clear and an instant-read thermometer inserted in center of meat loaf registers 165 F.
4. Let meat loaf stand in pan on a wire rack for 10 minutes. Carefully lift meat loaf from pan using foil. Using a large spatula, transfer meat loaf from foil to a serving platter. Slice to serve.

WW POINTS VALUE: 5 pts.

 

Note: This recipe appears in the Sonoma Diet Cookbook. This is elegant comfort food with flavor. I never like meatloaf as a kid but I enjoy it as an adult. You can use ground turkey, chicken or pork in this meatloaf recipe and it will still be delicious. You also have 3 servings of vegetables in this meatloaf too. The original recipe called for tomato sauce to be use in the meatloaf. Tomato paste works just as well keeping the textures together and flavorful at the same time. The glaze on top of the meatloaf is sweet and saucy adding a nice touch to the meatloaf. You can also enjoy a glass of  Merlot with this meatloaf too!

Salsa Steak

Ingredients:

• 1-1 1/2 lbs. boneless round steak cut 1/2-inch thick
• kosher salt
• freshly ground black pepper
• 1 tbsp. extra-virgin olive oil
•  1 1/2 cups sliced fresh mushrooms
• 1 medium green bell pepper, cut into bite-sized strips
• 1 medium onion, sliced
• 1 (8 oz.) can tomato sauce
• 1 (2 1/4 oz.) can sliced pitted riped olives, drained
• 2-3 tsp. chili powder or Italian seasoning

Makes 4-6 Servings

1. Preheat the oven to 350 F. Trim fat from meat. Season both sides of meat with salt and pepper. Cut meat into 4-6 serving-size pieces. In a large skillet, brown the meat in hot oil, turning once. Transfer meat to a 2-quart square baking dish.
2. In the same skillet cook the mushrooms, bell pepper, onion over medium heat for 5-8 minutes or until tender (add more oil if necessary). Stir in tomato sauce, olives (if desired), and seasoning. Cook and stir until bubbly.
3. Pour mushroom mixture over meat in baking dish. Cover and bake about 45 minutes or until meat is tender.

WW POINTS VALUE: 5 pts.

 

Note: This recipe appears in the Sonoma Diet Cookbook. This colorful dinner is flavorful and delicious. This salsa-smothered steak calls for colorful vegetables to be served alongside the steak. This salsa also goes great with pork, chicken, turkey, and even certain kinds of fish. This salsa even tastes great with eggs too. I highly recommend using Italian seasoning in this recipe for a more authentic Italian flare. I highly recommend using minced garlic in this recipe because garlic always makes everything taste better. Sparkling Semisweet is the recommended wine to pair with this dish.

Coconut Shrimp Curry

Ingredients:

• 1 cup quick-cooking barley or brown rice
• 1 (14 oz.) can unsweetened lite coconut milk
• 1 tbsp. Thai red curry paste
• 1 large red bell pepper, slivered
• 1 small onion, thinly sliced
• 4 tsp. reduced-sodium soy sauce
• 1 1 /4 lbs. peeled & deveined large shrimp
• 2 tbsp. fresh lime juice
• 2 tbsp. slivered fresh basil
• lime wedges for serving

Makes 4 Servings

1. In a medium saucepan, cook the barley or rice according to package directions. Drain away liquid left in the pan. Cover and keep warm.
2. Meanwhile, in a medium saucepan, combine 1 cup of the coconut milk and the curry paste. Bring to a simmer over medium heat. Add the bell peppers and onion and cook, stirring often, for 5 minutes to soften the vegetables.
3. Stir in the soy sauce and remaining coconut milk. Bring to a simmer and cook for 1 minute to blend flavors.
4. Add the shrimp and cook, stirring often, until the shrimp turn pink and are just opaque in the center, about 5 minutes. Remove from the heat and stir in the lime juice.
5. Divide the barley or rice among 4 plates, top with the curry, and sprinkle with the basil. Serve with lime wedges for squeezing.

WW POINTS VALUE: 10 pts. with barley, 9 pts. without barley

 

Note: This recipe appears in the South Beach Diet Super Quick Cookbook. This quick and easy Asian dish is tastier than takeout and both cheaper and better for you. This dish has a unique flavor to it with the coconut milk, red curry paste, soy sauce and lime juice. Don't worry if the dish looks like a hot mess but it's flavorful, spicy and delicious. Don't forget to use unsweetened lite coconut milk because the thick sweetened coconut milk is used to make pina coladas. If you're on Phase 1, serve the cooked shrimp over sautéed zucchini, bok choy or spinach.