Chicken & Bell Pepper Fajitas

 Ingredients:

• 2 tbsp. lime juice
• 1 tbsp. reduced-sodium soy sauce
• 1/2 tsp. chili powder
• 1/2 tsp. ground cumin
• pinch red pepper flakes
• 3/4 lb. boneless, skinless chicken breasts, cut on diagonal into thin strips
• 2 tsp. canola oil
• 1 green bell pepper, cut into strips
• 1 red bell pepper, cut into strips
• 1 onion, thinly sliced
• 4 (6-inch) fat-free flour tortillas, warmed
• 1/2 cup salsa
• 1/4 cup sour cream

Makes 4 Servings (1 fajita, 2 tablespoons salsa, & 1 tablespoon sour cream per serving)

1. To make marinade, combine lime juice, soy sauce, chili powder, cumin, and pepper flakes in a large zip-close plastic bag; add chicken. Squeeze out air and seal bag; turn to coat chicken. Refrigerate, turning bag occasionally, at least 2 hours or up to over night. Remove chicken from marinade; discard marinade. 
2. Heat 2 teaspoons of oil in a large skillet over medium heat. Add bell peppers and onion; cook, stirring, until softened, about 5 minutes, adding 1 or 2 tablespoons water if skillet becomes dry. Transfer to plate; keep warm. 
3. Increase heat to medium-high. Add remaining 2 teaspoons oil in skillet. Add chicken and cook, stirring, until cooked through, about 5 minutes. 
4. Place tortillas on work surface; top each with one-fourth of chicken vegetables. Roll up tortillas to enclose filling. Serve with salsa and sour cream. 

WW POINTS VALUE: 6 pts.

Note: This recipe appears in the WW New Complete Cookbook. Fajitas are a wonderful comfort food of the Latin culture. They are flavorful, they quickly fill you up and leave you satisfied. These fajitas are delicious they will quickly become a favorite in your home. You can use any kind of protein in this dish such as chicken, turkey, beef, pork and even fish in this recipe and your fajitas will be delicious. 

Sesame-Glazed Beef and Veggie Bowl

Ingredients:

• 1 tbsp. extra-virgin olive oil
• 1 lb. beef steak
• 1/4 cup diced onion
• 2 cups broccoli florets
• 1/2 cup sugar snap peas
• 1/4 cup reduced-sodium tamari sauce
• 1 tbsp.  sesame oil
• 1 tbsp. minced garlic
• 1/2 cup reduced-sodium beef broth
• 1 tsp. tapioca flour
• 1/4 cup chopped scallions
• 1 tbsp. sesame seeds

Makes 4 Servings

1. In a large skillet, heat the olive oil over medium-high heat. 
2. Pat the beef dry and season it with salt and pepper to taste. Add it to the hot pan and brown it for 3-4 minutes per side. 
3. Remove the beef and set aside, reserving the grease in the skillet. 
4. Reduce the heat to medium. Add the onion to the skillet and cook for 3-4 minutes, until translucent. Add the broccoli florets and cook for another 3-4 minutes, until brown. Add the sugar snap peas and cook for 1-2 minutes. 
5. Meanwhile, in a small mixing bowl whisk together the tamari sauce, toasted sesame oil, minced garlic, beef broth, and tapioca flour until dissolved. Add the sauce to the skillet, stirring to coat the vegetables. Bring the mixture to a boil and then reduce the heat to medium-low. 
6. Cut the steak into small pieces, about 1 inch square, and add it back to the pan, simmering for 5-7 minutes, until the beef is cooked to desired doneness. 
7. Divide vegetables and steak mixture into 4 individual bowls. Garnish with the scallions and sesame seeds and serve. 

WW POINTS VALUE: 10 pts. 

Note: This recipe appears in the New Keto-Friendly South Beach Diet book. If you are craving takeout, put down the phone and make this dish instead. This is a new take on takeout food, steak and vegetables. This dish is a flavorful take on the traditional Asian takeout. Tamari sauce is similar to soy sauce but it's gluten free and less sodium. The homemade sauce is tasty on the beef and the vegetables as well. If you don't have snow peas or sugar snap peas on hand, substitute bell peppers and the meal will be just as filling and flavorful. 

Crudites with Arugula Pesto Dip

 Ingredients:

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

Makes 1 1/2 cups dip

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

WW POINTS VALUE: 1 pt. 

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

Mexican Breakfast Bake

Ingredients:

• 1/2 lb. chorizo sausage
• 1/4 cup diced onions
• 1 cup diced bell peppers
• 1/2 cup sliced white mushrooms
• 2 tbsp. minced garlic
• 2 cups packed chopped baby kale
• 12 eggs
• 1/2 cup whole milk
• 1 cup shredded cheddar cheese
• 1 cup shredded Colby Jack cheese
• 1/4 cup chopped fresh cilantro

Makes 8 Servings (1 piece per serving)

1. Preheat the oven to 375 F. Lightly coat with butter a 9 x13-inch baking dish and set it aside. 
2. Heat the sausage in a large saute pan over medium-high heat for 6-8 minutes, breaking it up with a spatula as it cooks, until it is cooked through. 
3. Remove the sausage, reserving the grease in the pan. Add the onions, bell peppers, and mushrooms to the pan and cook for 3-4 minutes, until the mushrooms are browned. Add the garlic and cook for 1 minute, until fragrant. Add the kale and and stir until wilted. Remove the pan from the heat and set it aside for 5 minutes to cool slightly. 
4. Whisk together eggs, milk, and salt and pepper to taste in a large bowl. Add to the bowl the cooled vegetable and sausage mixture, half the cheddar, and half the Colby Jack. Stir to combine.
5. Transfer the mixture to the prepared baking dish. Top with the remaining cheese. 
6. Bake for 30-40 minutes, until the eggs are set and the cheese is bubbling. Cut into 8 pieces. Serve warm, garnished with cilantro. 

WW POINTS VALUE: 10 pts. 

Note: This recipe appears in the New Keto-Friendly South Beach Diet book. This dish is both filling and flavorful. Chorizo sausage combined with eggs, vegetables and cheese is absolutely delicious. I highly recommend serving this dish at a brunch it's that good. 

Stuffed Pepper Tacos

Ingredients:

• 4 bell peppers
• 1 lb. lean ground beef
• 1 sweet onion, diced
• 1 Tbsp. olive oil
• 2 garlic cloves, minced
• 1/2 tsp. ground cumin
• ½ cup pico de gallo
• 1 avocado, diced
• 4 Tbsp. cheddar cheese, shredded
• 4 Tbsp. sour cream
• 1 jalapeno, seeded and sliced (optional)

Makes 4 Servings (1 taco per serving)

1. Heat a large skillet with 1 tablespoon of olive oil over medium heat. Add the diced onion  and garlic and cook for about 2 minutes.
2. Add the lean ground beef to the onions. Cook until brown and no longer pink.
3. Add the cumin and ¼ of cup water. Stir and simmer uncovered until the liquid is gone. Remove from heat. 
4. Prepare the bell peppers by slicing in half and removing the stems and seeds.
5. Assemble the pepper tacos by placing each bell pepper on a plate or sheet pan and filling each with the ground beef. 
6. Top each taco equally with cheddar cheese, pico de gallo, avocado, jalapeno and sour cream. Serve two pepper halves on a plate. 

WW POINTS VALUE: ?

Note: This recipe appears on www.southbeachdiet.com. Tacos are a delicious comfort food. These tacos are keto-friendly and gluten-free. You can enjoy tacos without the taco shells. If you stuff taco filling into raw bell peppers, they will hold together just as well and taste just as good as in a shell. Bell peppers are the ultimate low-carb vegetable because they are crunchy, colorful and add a touch of sweetness to your meals. You can use ground turkey in place of the ground beef and the tacos will be just as delicious. 

Arroz Con Pollo

Ingredients:

• 4 (5 oz.) skinless bone-in chicken thighs
• 1/2 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 2 tsp. extra-virgin olive oil
• 2 assorted bell peppers, seeded and chopped
• 1 onion, finely chopped
• 3 garlic cloves, minced
• 1 cup long-grain rice
• 1/2 tsp. saffron seeds, lightly crushed 
• 1 (14 1/2 oz.) can diced tomatoes
• 1 cup reduced-sodium chicken broth
• 1 cup frozen peas
• 12 pimiento-stuffed green olives

Makes 4 Servings

1. Sprinkle the chicken with 1/4 teaspoon of the salt and 1/8  teaspoon of the black pepper. Heat 1 teaspoon of 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. 
2. Heat the remaining 1 teaspoon oil in the same skillet. Add the bell peppers, onion, and garlic; cook, stirring frequently, until the vegetables begin to soften, about 7 minutes. Add the rice and saffron; cook, stirring constantly, about 1 minute. Add the tomatoes, broth, and chicken; bring to a boil, stirring occasionally. Reduce the heat and simmer, covered, until the liquid is absorbed and the chicken is cooked through, about 20 minutes. Stir in the peas, olives, and remaining 1/4 teaspoon salt and 1/8 teaspoon black pepper. Cook, stirring occasionally, until heated through, about 1 minute. Remove the skillet from the heat and let stand, covered, for about 5 minutes. 

WW POINTS VALUE: 11 pts. 

Note: This recipe appears in the WW Ultimate Chicken Cookbook. Arroz con pollo is a traditional dish whose components vary from one region to another throughout Spain, the Caribbean, and Latin America. It is a popular one-pot comfort food that is made with flavorful ingredients such as chicken, onions, garlic and tomatoes are the base to which a variety of vegetables, such as bell peppers, peas and olives, are added. This dish makes a nice comfort food dish to enjoy on the weekend and will become a favorite. 

Mexican Turkey and Pepper Stew

Ingredients:

• 3 tbsp. sesame seeds
• 2 tsp. unsweetened cocoa powder
• 1/2 tsp. gluten-free chili powder
• 1/2 tsp. dried oregano
• 3 tsp. extra-virgin olive oil
• 1 lb. turkey cutlets or steaks, cut across the grain into thin strips
• 1 large sweet onion, chopped
• 4 garlic cloves, minced
• 2 medium yellow bell peppers, cut into thin strips 2 inches long
• 1/2 tsp. coarse kosher salt
• 1 can (15 oz.) no-salt-added crushed tomatoes
• 1 cup gluten-free low-sodium chicken broth
• chopped fresh cilantro or flat-leaf parsley, for garnish

Makes 4 Servings (1 3/4 cup per serving)

1. In a spice grinder or coffee grinder, combine the sesame seeds, cocoa powder, chili powder, and oregano. Grind to a fine powder.
2. In a large saucepan or Dutch oven, heat 2 teaspoons of the oil over medium-high heat. Add the turkey strips and cook, stirring, until opaque all over (but still pink in the center), about 2 minutes. Transfer to a plate. 
3. Add the onion, garlic, 1 tablespoon water, and the remaining 1 teaspoon oil to the pan. Scrape up any browned bits from the bottom of the pan and cook, stirring, until the onion begins to soften, about 3 minutes. Add the bell peppers, sprinkle with the salt, and cook until begin to soften, about 3 minutes.
4. Sprinkle the vegetables with the sesame seed mixture and stir to combine. Add the tomatoes and chicken broth. Bring to a simmer and cook for 5 minutes, stirring occasionally, to develop flavors and thicken the stew.
5. Return the turkey (and any juices) to the pan and cook for 1 minute to heat through. Divide the stew among 4 bowl and serve sprinkled with cilantro or parsley, if desired.

WW POINTS VALUE: 7 pts.

Note: This recipe appears in the South Beach Diet Gluten Solutions Cookbook. This stew is a quick and easy dish to enjoy on your gluten-free or healthy lifestyle. Don't worry if it looks messy. This stew is flavorful, delicious and filling. The sesame seeds and unsweetened cocoa powder add richness to the stew. If you want to add more heat to this stew, add a minced jalapeno or serrano pepper to the stew when you cook the bell peppers. If you want to add a finishing touch to this stew, add a tablespoon of sour cream and/or a tablespoon a shredded cheddar cheese for a filling and flavorful Mexican stew. 

Stuffed Bell Peppers

Ingredients:

• 1/2 lb. lean ground beef or turkey
• 1 cup cooked brown rice
• 1 onion, finely chopped
• 1/4 cup frozen peas, thawed
• 1/4 cup grated Parmesan cheese
• 2 tbsp. tomato paste
• 3 garlic cloves, minced
• 1 tsp. minced fresh thyme
• 1 tsp. minced dried basil 
• 4 bell peppers (any color), tops cut off and seeded
• 1/2 cup tomato sauce

Makes 4 Servings (1 stuffed pepper per serving)

1. Preheat oven to 350 F.
2. Mix together beef or turkey, rice onion, peas, Parmesan, tomato paste, garlic, thyme, and basil in a large bowl; spoon evenly into bell peppers. Stand peppers in shallow baking dish or casserole. Pour tomato puree over peppers; add enough water to baking dish to come partway up sides of peppers. 
3. Cover baking dish with foil and bake, basting peppers occasionally with tomato liquid, 30 minutes. Uncover and bake until peppers and rice are tender and filling is cooked through, about 20 minutes longer. Let stand 5 minutes before serving.

WW POINTS VALUE: 5 pts.

Note: This recipe appears in the WW New Complete Cookbook. Here is another version of comfort food that can be good for you. You can use ground beef or ground turkey in this recipe and the dish will still be filling and tasty. You forget this comfort food is good for you with all the vegetables, protein and  brown rice in this dish. These peppers will fill you up so you may not have enough room for dessert. 

Spicy Tortellini & Roast Tomato Soup

Ingredients:

• 2 cups frozen sliced bell peppers and onions
• 2 garlic cloves, minced
• 2 cps reduced-sodium chicken broth
• 1 (15 oz.) can no-salt-added fire-roasted diced tomatoes
• 1 cup water
• 1/8 tsp. salt
• 1 1/2 cups refrigerated whole-wheat three-cheese tortellini (6 oz.)
• 2 tbsp. chopped fresh basil or cilantro
• 1 tbsp. sliced jalapenos

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

1. Combine bell peppers, onions, garlic, broth, tomatoes, water, and salt in a large saucepan. Bring to boil over high heat. Reduce heat; cover and simmer 5 minutes.
2. Stir in tortellini. Return to boil; reduce heat and simmer until tortellini are tender, about 8 minutes. Stir in basil or cilantro and jalapeno.

WW POINTS VALUE: 5 pts.

 

Note: This recipe appears in the WW Tastier than Takeout Cookbook. This is what I call comfort food that is quick and easy. This soup is something that you would order at a deli for lunch and it's delicious. I highly recommend using 1 cup each of sliced bell peppers and sliced onions for equal flavor and equal servings. If you don't want your soup to be spicy, omit the jalapeno and use no-salt-added diced tomatoes and the soup will still be delicious. Don't forget to sprinkle a little a touch of Parmesan cheese for an authentic Italian flare.

Manhattan Fish Stew

Ingredients:

• 1 small fennel bulb, thinly sliced
• 2 medium bell peppers, cut into 1/2-inch squares
• 1 small onion, halved and thinly sliced
• 3 garlic cloves, minced
• 1 tbsp. + 1 tsp. extra-virgin olive oil
• 1 cup chopped fresh tomatoes or canned no-salt-added diced tomatoes
• 3/4 tsp. salt
• 4 stripped bass fillets (6 oz. each)
• 1 1/2 tbsp. almond flour

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

1. In a large saucepan, over medium heat, combine the fennel, bell peppers, onion, garlic, and oil. Cook, stirring frequently, until the onion is softened, about 10 minutes.
2. Add the tomatoes, salt and 3/4 cup water. Bring to a boil. Top with the fish, reduce to a simmer, cover, and cook until the fish pulls apart in flakes but is still moist, about 5 minutes.
3. With a slotted spoon or spider, lift out the fish and vegetables, dividing among 4 shallow bowls.
4. Stir the almond flour into the liquid remaining in the pan until well combined. Spoon about 1/2 cup of the thickened broth over each serving of the fish and vegetables.

WW POINTS VALUE: 7 pts.

 

Note: This recipe appears in the South Beach Diet Gluten Solution Cookbook. This is what I call elegant fast food. Fast food can be good for you if you know what your eating. The total cooking time for this dish is about 35 minutes. The combination of fish and vegetables is delicious when you know what you're doing. The combination of fish, tomatoes, garlic and vegetables is absolutely delicious. The recipe calls for water but I highly recommend using dry white wine in place of the water and your stew will be even more flavorful. If you don't have stripped bass available, substitute grouper, cod, or any other white firm-fleshed fish and the stew will be delicious. 

Chicken Fajitas

Ingredients:

• juice of 2 limes
• 1 large garlic clove, minced
• 1 tsp. chili powder
• 1/4 tsp. red pepper flakes
• 1/4 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 1 lb. boneless, skinless chicken breasts, cut lengthwise into strips
• 1 pint cherry tomatoes, coarsely chopped
• 1/2 cup chopped scallions
• 1 small jalapeno, seeded and minced
• 2 tsp. canola oil
• 1 small red bell pepper, cut into strips
• 1 small green bell pepper, cut into strips
• 4 (8-inch) whole wheat tortillas, warmed

Makes 4 Servings (1 fajita per serving)

1. Mix together 2 tablespoons of lime juice, garlic, chili powder, pepper flakes, 1/8 teaspoon salt, and 1/8 teaspoon of black pepper in medium bowl; add chicken and stir until coated evenly. Cover and refrigerate at least 1 hour or up to 4 hours.
2. Meanwhile, to make salsa, combine tomatoes, scallions, jalapeno, remaining lime juice, and remaining 1/8 teaspoon salt and 1/8 teaspoon black pepper in another medium bowl. Set aside to allow flavors to blend.
3. Heat 1 teaspoon of oil in large heavy nonstick skillet over medium-high heat. Add onion and bell peppers; cook, stirring frequently, until softened, about 5 minutes. Transfer vegetables to medium bowl and keep warm.
4. Add remaining 1 teaspoon oil to skillet and heat over medium-high heat. Add chicken and any marinade remaining in bowl, but discard garlic (juices will sizzle so be careful of splattering liquid). Cook, turning occasionally, until chicken is browned and cooked through, about 6 minutes.
5. To serve, put one-fourth of chicken on each tortilla; top each with about 1/2 cup of vegetables and 1/2 cup of salsa.

WW POINTS VALUE: 5 pts.

 

Note: This recipe appears in the WW Family Meals Cookbook. If you're having a Mexican fiesta or have a craving for Mexican food, these treats are for you. Fajitas can be very filling and delicious when they are done right. If you have access to a grill, I highly recommend grilling your chicken and vegetables because grilled  chicken and vegetables is SO delicious. You can use pork, chicken or even turkey in these fajitas and they will be delicious no matter what.

Spicy Chicken-Asparagus Stir-Fry

Ingredients:

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

Makes 4 Servings (1 2/3 cups per serving

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

WW POINTS VALUE: 3 pts.

 

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



Grilled Vegetable Kebabs

Ingredients:

• 1/4 cup chopped fresh flat-leaf parsley
• 1 garlic clove, minced
• 1 tsp. extra-olive oil
• 1/2 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 2 green bell peppers, each cut into 8 pieces
• 12 grape tomatoes
• 12 cremini mushrooms

Makes 4 Servings

1. Preheat grill to high or prepare hot fire
2. Mix together parsley, garlic, oil, salt, and pepper in medium bowl. Add bell peppers, tomatoes and mushrooms and toss until coated evenly. Thread vegetables onto 4 long metal skewers, dividing evenly.
3. Place skewers on grill rack and grill, turning, until vegetables are tender and lightly charred, about 10 minutes.

WW POINTS VALUE: 0 pts.

 

Note: This recipe appears in the WW Family Meals Cookbook. These kebabs will light up your grill and waistline. These kebabs are gluten free, quick, easy and flavorful. They will also quickly fill you up. You can use any color bell pepper in this recipe and the kebabs will still taste good. If you have any leftover kebabs, turn them into a salad and serve them alongside any protein for a filling meal.

Hunter-Style Chicken

Ingredients:

• 1 (2 1/2-3 lb.) chicken, cut into 8 pieces and skinned
• 1/2 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 3  tsp. extra-virgin olive oil
• 1 onion, chopped
• 3 garlic cloves, minced
• 2 assorted color bell peppers, cut into 1/2-inch pieces
• 1/4 lb. white mushrooms, sliced
• 1 celery stalk, chopped
• 1 (1-pint) container refrigerated fresh marinara sauce

Makes 8 Servings (1 piece chicken with scant 1/2 cup vegetables & sauce)

1. Sprinkle the chicken with salt and pepper. Heat 2 teaspoons olive 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 and set aside.
2. Add the remaining 1 teaspoon oil to the same skillet and heat over medium-high heat. Add the onion and garlic; cook, stirring occasionally, until softened, about 3 minutes. Add the bell peppers, mushrooms, and celery; cook, stirring occasionally, until softened, 5-6 minutes. Return the chicken to the skillet; add the pasta sauce and stir to coat. Bring the mixture to a boil. Reduce the heat and simmer, covered, until the chicken is cooked through and the vegetables are tender, about 20 minutes.

WW POINTS VALUE: 5 pts.

 

Note: This recipe appears in the WW Ultimate Chicken Cookbook. Hunter-Style refers to a dish that is cooked with onions, garlic, bell peppers, mushrooms and tomatoes. Hunter-style chicken is known as Cacciatore in Italian restaurants. Chicken cacciatore is a company favorite. You can even cook this dish with pork, turkey or veal and it will be delicious. If you're going to serve this dish to company, I highly  recommend serving this dish over 1 cup of cooked whole wheat pasta for filling and presentation. 

Roasted Tri-Color Peppers & Red Onion

Ingredients:

• 1 red bell pepper, cut into 1 1/2-inch pieces
• 1 yellow bell pepper, cut into 1 1/2-inch pieces
• 1 orange bell pepper, cut into 1 1 /2-inch pieces
• 1 large red onion, cut into 1/2-inch wedges
• 1 tbsp. extra-virgin olive oil
• 2 tsp. chopped fresh rosemary or thyme
• 1/2 tsp. salt
• 1/4 tsp. freshly ground black pepper

Makes 4 Servings (3/4 cup per serving)

1. Preheat oven to 425 F. Spray large baking sheet with  nonstick spray.
2. Combine bell peppers and red onion in a large bowl; spray with nonstick spray and toss until coated. Add oil, rosemary or thyme, salt, and black pepper; toss until coated evenly.
3. Spoon vegetable mixture onto prepared baking sheet and spread to form single layer. Roast 10 minutes; turn vegetables. Roast until browned in spots and tender, 10-15 minutes longer.

WW POINTS VALUE: 1 pt.

 

Note: This recipe appears in the WW Family Meals Cookbook. This colorful side dish can be enjoyed any night of the week for dinner. It goes great with any protein and it's very filling. This vegetarian side dish is gluten free and can be made ahead. Just prepare this dish as directed, transfer to an airtight container and let cool. Cover and refrigerate up to three days.

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.

Egg White Frittata with Cheddar & Veggies

Ingredients:

• 1 1/2 cups egg whites (about 8 large egg whites)
• 1/2 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 2 tsp. extra-virgin olive oil
• 2 bell peppers, diced
• 1 red onion, thinly sliced
• 1 cup shredded reduced-fat cheddar cheese
• 2 scallions, sliced on bias

Makes 4 Servings

1. Whisk together egg whites, salt, and black pepper in a large bowl until frothy.
2. Heat oil in a 10-inch heavy, ovenproof skillet over medium-high heat. Add bell peppers and onion; cook, stirring occasionally, until softened, about 5 minutes. Add egg whites and cook, stirring occasionally, until beginning to set, about 2 minutes. Reduce heat and cook, without stirring, until eggs are almost set, about 6 minutes longer.
3. Meanwhile, preheat broiler.
4. Sprinkle cheddar over frittata. Broil 5 inches from heat until cheese is melted and eggs are set, 1-2 minutes. Sprinkle with scallions. Cut into 4 wedges.

WW POINTS VALUE: 3 pts.

 

Note: This recipe appears in the WW Family Meals Cookbook. This egg dish is a quick and easy dish to make any night of the week or on the weekend. This dish is also vegetarian and gluten free if those are your concerns. The combination of eggs, vegetables and cheese makes a filling and tasty combination. If you have any leftover frittata, wrap the leftovers and refrigerate for up to 3 days. The leftovers make a nice light lunch or a nice sandwich filling.

Sonoma Chicken Salad in Lettuce Cups

Ingredients:

• 4 cups shredded cooked chicken breast (about 1 1/4 lbs.)
• 1 (15 oz.) jar roasted red and yellow bell peppers, drained & cut into strips
• 1 (6 oz.) jar marinated artichoke hearts, drained and coarsely chopped
• 1/4 cup thinly sliced red onion
• 1/4 cup chopped almonds, toasted
• 2 tbsp. chopped fresh flat-leaf parsley
• 2 tbsp. capers, rinsed & drained
• 1 recipe Red Wine Vinaigrette (see below)
• 6 large butterhead (Bibb or Boston) lettuce leaves
• 2 oz. Parmesan cheese, shaved

Makes 6 Servings

1. In a large bowl, combine chicken, roasted bell peppers, artichoke hearts, red onion, almonds, parsley, and capers. Drizzle with Red Wine Vinaigrette; toss gently to coat. Cover and chill for 1-24 hours.
2. To serve, place a lettuce leaf on each of six dinner plates. Spoon chicken salad onto lettuce leaves. Sprinkle with parmesan cheese.

Red Wine Vinaigrette:

 

In a small bowl, combine 2 tablespoons red wine vinegar and 1 tablespoon finely chopped shallot. Let stand for 5 minutes. Whisk in 1 1/2 teaspoons Dijon mustard. Add 2 tablespoons extra-virgin olive oil in a thin, steady stream, whisking constantly until combined. Stir in 1/8 teaspoon kosher salt and 1/8 teaspoon freshly ground black pepper. Makes about 1/3 cup.

 

WW POINTS VALUE: 8 pts.

 

Note: This recipe appears in the New Sonoma Cookbook. This colorful salad will quickly fill you up and leave you satisfied. The combination of shredded cooked chicken mixed with vegetables topped with a tangy vinaigrette will wake up your taste buds. You can use cooked pork tenderloin or turkey breast in this recipe and your salad will be delicious. This salad makes an elegant lunch or dinner any day of the week. You can even use grilled bell peppers and artichokes if you don't have jarred vegetables on hand.

Yogurt-Marinated Lamb Kebabs

Ingredients:

• 1 1 /2 lbs. well-trimmed boneless leg of lamb, cut into 2-inch cubes
• 1/2 cup plain fat-free or low-fat yogurt
• 2 garlic cloves, minced
• 2 medium green bell peppers, cut into 1-inch squares
• 1 medium onion, cut into wedges
• 1 tbsp. extra-virgin olive oil, plus extra for grill
• salt
• freshly ground black pepper

Makes 4 Servings

1. Place lamb in a mixing bowl. Season generously with salt and pepper, add yogurt and garlic, and toss to combine. Cover bowl with plastic wrap and marinate at room temperature for 15 minutes.
2. While lamb is marinating, heat grill or grill pan to medium-high. Place bell pepper and onion in a mixing bowl, toss with oil, and season with salt and pepper. Thread vegetables onto skewers. Brush grill with oil and grill vegetables until browned, turning occasionally, about 15 minutes.
3. Place lamb on skewers and grill 4 minutes per side for medium-rare or 5 minutes per side for medium. Serve lamb with vegetables.

WW POINTS VALUE: 8 pts.

 

Note: This recipe appears in the South Beach Diet Quick & Easy Cookbook. If you're in the mood for grilled Greek cuisine, this dish is for you. Garlic infused grilled lamb with grilled onions and peppers will bring the classic flavors of Greece to your table. Lamb is fattening but it's also packed with protein so it will quickly fill you up. If you can't find a leg of lamb, lamb loin chop will work just as well and you won't need skewers. You can even grill the vegetables in a grill basket and they will taste just as delicious. 

Capanata

Ingredients:

• 2 lbs. eggplant, sliced into 3/4-inch rounds
• 2 tbsp. extra-virgin olive oil
• 2 cups onions, chopped
• 1 cup celery, sliced into 1/4-inch half moons
• 2 tbsp. garlic, chopped
• 1 cup red or yellow bell peppers, julienned
• 3 tbsp. red wine vinegar
• 2 tbsp. agave nectar
• 2 tbsp. capers, rinsed
• 3 cups tomatoes, cored & coarsely chopped
• 2 tbsp. raisins
• 3 tbsp. chopped oregano or basil, chopped
• 3 tbsp. green olives, chopped
• 2 tbsp. pine nuts
• salt
• freshly ground black pepper
• nonstick cooking spray
• parchment paper

Makes 8 Servings

1. Preheat oven to 400 F.
2. Lay slices of eggplant on parchment-lined baking sheet. Spray both sides with nonstick cooking spray. Bake in hot oven for 15 minutes or until slightly golden. Cool and cut into 3/4-inch cubes.
3. Heat a large sauté pan over medium heat. Add olive oil, onions, and celery. Season with salt and pepper. Sauté until golden brown, about 5 minutes. Add garlic and cook until aromatic. Add peppers' saute 2 minutes. Add vinegar and agave syrup; reduce by half.
4.  Add tomatoes and bring to a simmer. Cook or 8-10 minutes, stirring periodically until the tomatoes have reduced by one quarter. Add eggplant, capers, and raisins; cook for 20 minutes until the vegetables are tender and the mixture is thick, slightly sweet, and fragrant. Stir in herbs, olives, and pine nuts. Adjust seasonings with salt and pepper.

WW POINTS VALUE: 4 pts.

 

Note: This recipe appears in the New Sonoma Cookbook. Caponata is a traditional Sicilian seasoning or topping that is made from cooked vegetables like eggplant, celery and tomatoes and sweetened with vinegar, capers, raisins, and nuts. This makes a great filling for sandwiches. The eggplant will fall apart at the end of the cooking process. Caponata is always best to sit overnight in the refrigerator overnight to allow the flavors to blend. Caponata tastes delicious when served with pasta, cooked meats such as turkey, chicken, beef, pork, lamb and eve fish.