Seared Beef Tenderloin with Orange and Olives

Ingredients:

• 12 oz. beef tenderloin, cut into 4 steaks (each about 3/4-inch thick)
• 4 large oranges
• 2 tsp. fennel seeds, crushed
• 2 tsp. black peppercorns, crushed
• 1/4 tsp. salt
• 3 tbsp. extra-virgin olive oil
• 1/2 cup red onion, finely chopped
• 1/4 cup pitted Kalamata olives, quartered
• 1/4 cup flat-leaf parsley, chopped
• 2 tbsp. lemon juice
• 1 garlic clove, minced
• 1/2 tsp. paprika
• salt
• freshly ground black pepper

Makes 4 Servings

1. Season beef with salt and pepper. Let sit for 15 minutes.
2. Finely shred enough orange peel to make 2 teaspoons. In a small bowl, combine orange peel, fennel seeds, peppercorns, and salt. Sprinkle mixture evenly over beef. 
3. In a large skillet, heat 1 tablespoon olive oil over medium-high heat; add the meat. Reduce until desired doneness (135 F for medium-rare or 145 F for medium), turning once. Slice meat across the grain into thin slices.
4. Meanwhile, peel oranges, removing all of the white pith, Section oranges. In a large bowl, combine orange sections, red onion, olives, parsley, lemon juice, the 2 remaining tablespoons olive oil, garlic, and paprika. Stir gently to combine.
5. Add arugula to orange mixture; toss to combine. Divide arugula mixture among four dinner plates. Serve with sliced meat.

WW POINTS VALUE: 7 pts.

Note: This recipe appears in the New Sonoma Cookbook. This dish takes on vibrant flavors of citrus, olives and herbs. The beef is flavorful and juicy. If you don't want to sear the beef, grill it instead and it will be just as flavorful and juicy. The salad adds a lot of juicy flare to the dish. You can also use lamb in place of the beef and replace the arugula with spinach or kale and the dish will still be delicious. 

Spiced Tea

Ingredients:

• 9 cups water
• 2 tbsp. roughly chopped fresh ginger
• 2 cinnamon sticks
• 1/4 tsp. whole cloves
• 1/4 tsp. black peppercorns
• 3 (1-inch) strips lemon zest
• 3 (1-inch) strips orange zest
• 10 caffeinated or decaffeinated black tea bags
• 3 tbsp. granular sugar substitute (optional)

Makes 8 Servings (3/4 cup per serving)

1. Bring water to a boil in a large saucepan. Add ginger, cinnamon, cloves, peppercorns, and zests. Reduce heat to low and simmer gently, uncovered, for 30 minutes. Remove from heat and allow to steep at room temperature for 30 minutes or in the refrigerator overnight.
2. When ready to serve, return ginger mixture to a boil. Remove from heat, add tea bags, cover, and steep for 5 minutes. Squeeze tea bags into liquid, then strain and discard solids. Add sugar substitute for a sweeter tea, if desired, and serve hot.

WW POINTS VALUE: 0 pts.

 

Note: This recipe appears in the South Beach Diet Parties & Holidays Cookbook. I was never a tea drinker when I was younger but I enjoy tea now. This tea will get you into the holiday spirit. Plus, it will make you feel like you're in a Charles Dickens novel after having one sip. The combination of cinnamon, ground cloves, and ginger mixed with fruit zest is very comforting. This tea can be enjoyed during the cold winter months any time of day.  



Peppered Beef Tenderloin with Port Wine Sauce

Ingredients:

• 1 tsp. whole black peppercorns
• 1 tsp. fennel seeds
• 3/4 tsp. salt
• 2 tsp. extra-virgin olive oil
• 1 (1-lb.) lean beef tenderloin, trimmed
• 1 small onion, finely chopped
• 2/3 cup ruby port wine
• 2 tsp. whole-wheat flour
• 1/2 low-sodium beef broth
• 1 tsp. Dijon mustard
• 2 tsp. unsalted butter

Makes 4 Servings (3 slices of beef & 2 tbsp. sauce per serving.)

1. Preheat the oven to 400 F.
2. Combine peppercorns, fennel seeds, and 1/2 teaspoon of salt in small zip-close plastic bag; press out air and seal bag. With meat mallet or rolling pin, pound until crushed. Spread spice mixture on sheet of wax paper. Roll tenderloin in spice mixture until coated, pressing so it adheres.
3. Heat oil in small heavy flameproof roasting pan over medium-high heat. Add beef and cook until browned on all sides, about 8 minutes.
4. Transfer pan to oven and roast until instant-read thermometer inserted into center of beef registers 145 F, about 30 minutes. Transfer to cutting board and let stand 10 minutes.
5. Meanwhile, to make sauce, spray roasting pan with nonstick spray and set over medium heat. Add onion and cook, stirring, until softened, about 5 minutes. Add wine and cook, stirring, 2 minutes. Whisk in flour and cook, stirring, about 1 minute. Whisk in broth, mustard, and remaining 1/ 4 teaspoon salt; bring to boil. Cook, stirring, until sauce bubbles and thickens, about 4 minutes longer. Remove pan from heat; swirl in butter until melted. Cut beef against grain into 12 slices and serve with sauce.

WW POINTS VALUE: 7 pts.

 

Note: This recipe appears in the WW Family Meals Cookbook. This is what I like to call elegant entertaining during the winter solstice. Who doesn't love beef with red wine? If you don't have beef tenderloin on hand, use sirloin steak and broil or grill the steak instead. If you have a food processor or a spice grinder, put the spice mixture into the machine and grind it so it looks like a spice rub. I highly recommend mixing minced garlic with the spice mixture for a more aromatic flavor. The red wine sauce add a touch of zing to the beef. It goes great with potatoes and vegetables too.

Spiced Pork Tenderloin with Grilled Vegetables & Salsa Verde

Ingredients:

• 1 lb. pork tenderloin, fat removed
• 1 tbsp. chopped oregano
• 1 tsp. finely chopped garlic
• 1 tsp. fennel seeds, ground
• 1 tsp. black peppercorns, ground
• 1 tsp. ground coriander
• 1 pinch cayenne pepper
• 1 tsp. orange zest
• nonstick cooking spray
• 1 recipe Grilled Vegetables
• 1 recipe Salsa Verde for meat or vegetables
• salt
• freshly ground black pepper

Makes 4 Servings

1. Season meat with salt and pepper. Let sit for 15 minutes.
2. Combine oregano, garlic, spices, and orange zest in a small bowl. Rub generously over meat.
3. Preheat grill to medium high.
4. Lightly spray pork with nonstick cooking spray. Place on grill and cook 4 minutes per side, turning to establish grill marks on all sides evenly. Cook to an eternal temperature of 143 F for medium doneness. Let rest for 10 minutes.
5. Grill vegetables and arrange on a large platter.
6. Prepare salsa verde.
7. Slice meat on a bias 1/4-inch thick. Place on the platter with the grilled vegetables; top with salsa verde.

 WW POINTS VALUE: 6 pts.

 

Note: This recipe appears in the New Sonoma Cookbook. This elegant meal only takes 30 minutes and is packed with flavor. he medley of flavors include coriander, orange zest, fennel seeds and cayenne or crushed red pepper flakes to kick the heat up a notch. The pork is really juicy and it melts in your mouth with the salsa verde. You can use this recipe with chicken, steak or even fish and it will still be delicious.

Homestyle Turkey Meatloaf with Mushrooms and White Beans

Ingredients:

• Cooking spray
• 2 tsp. extra-virgin olive oil
• 1 1/2 cups onion, finely chopped
• 1/2 teaspoon dried  thyme
• 1/2 teaspoon cayenne pepper
• 1/2 teaspoon paprika
• 1/2 teaspoon salt
• 1/2 teaspoon finely ground black peppercorns
• 3/4 pounds mushrooms, trimmed and chopped
• 4 garlic cloves, minced
• 1 can  Great Northern beans, rinsed and drained
• 1 1/4 lbs. lean ground turkey
• 2 large eggs
• 1/2 cup chopped fresh parsley
• 4 teaspoon Worcestershire sauce, divided
• 2 teaspoon Dijon  mustard, divided

Makes 6 Servings   

1. Heat the oven to 375ºF. Lightly coat an 8" by 4" by 2 1⁄2" metal or glass loaf pan with cooking spray.
2. In a large skillet, heat oil over medium-high heat. Add onion, thyme, cayenne, paprika, salt, and pepper. Reduce heat to medium-low and cook, stirring occasionally, 5 minutes. 
3. Add mushrooms and garlic; cook, stirring occasionally, until onion is softened and mushrooms are incorporated, about 5 minutes longer. Add beans and stir to combine. Transfer mixture to a bowl and let cool, about 5 minutes.     
4. In a large bowl, combine cooled bean mixture, turkey, eggs, parsley, and 2 teaspoons of the Worcestershire sauce. Mix well with wet hands to combine. Form into a loaf and place into the prepared pan.      
5. Stir together mustard and remaining 2 teaspoons Worcestershire sauce and set aside.    
6. Bake meatloaf on the middle rack of the oven for 50 minutes. Remove from the oven and brush with the reserved Worcestershire mixture. Return to the oven and continue baking 10 to 15 minutes longer, or until a thermometer inserted into meatloaf registers 165°F. Let meatloaf stand 5 minutes before serving. Serve with additional Dijon mustard.



WW POINTS VALUE 5pts.

 

Note: This recipe appears in The South Beach Diet Supercharged book. This is a delicious way to kick-start your healthy lifestyle. This meatloaf will quickly fill you up and leave you happy. The cannellini beans add fiber to the meatloaf. You do get your share of vegetables in this meatloaf. Turkey meatloaf filled with vegetables, herbs, spices and topped off with Worcestershire sauce and Dijon mustard is really delicious and will quickly become a favorite at your dinner table.

 

 



Cajun Dry Rub

Ingredients:

• 2 tbsp. whole cracked black peppercorns
• 1 tbsp. dried thyme
• 2 tsp. sweet paprika
• 1 tsp. salt
• 1 tsp. dry mustard
• 1 tsp. garlic powder
• 1/2 tsp. ground bay leaf or dried sage
• 1/4-1/2 tsp. cayenne pepper

Makes 12 Servings

 

In a small jar, combine all ingredients. Seal and store in a cool, dry place for up to 3 months.

 

WW POINTS VALUE: 0 pts. (1 tsp. per serving)

 

Note: This recipe appears in the WW New Complete Cookbook. I had some pork ribs in my fridge and I felt like some lean protein packed with heat. This dry rub was so delicious on my pork ribs drenched in barbeque sauce. It gave the pork the perfect amount of heat without burning my taste buds. I highly recommend this dry rub on pork, beef, chicken, turkey, fish and even vegetables when you're in the mood for something spicy or when you're celebrating Mardi Gras.

Shrimp Salad in Cucumber Cups

Ingredients:

• 1 1/4 cups water
• 10 whole peppercorns
• 1 (1/4-inch-thick) lemon slice
• 1 bay leaf
• 8 medium shrimp, peeled and deveined
• 4 marinated artichoke heart quarters, roughly chopped, plus 1 tsp of the liquid
• 1 tbsp fresh lemon juice
• 1 tbsp chopped fresh basil
• 2  medium (8-inch) cucumbers

Makes 2 (4-piece) Servings

1. Bring water, peppercorns, lemon slice and bay leaf to a  simmer in a small saucepan over medium-high heat; simmer for 1 minute. Ad shrimp, cover pan, and remove pan from heat. Let shrimp sitting poaching liquid until opaque and cooked through, about 3-4 minutes. Transfer shrimp to a cutting board and roughly chop.
2. Place shrimp in a medium bowl; add artichoke hearts and the 1 teaspoon liquid, lemon juice and basil; stir to combine.
3. Using a sharp knife, trim ends of cucumbers. Cut each cucumber crosswise into4 pieces, each about 2 inches long. Cut straight sides down each piece to square it, leaving the peel intact just at the corners. Using a melon baller, cup a small cup, about 1 inch deep, into each cucumber piece. Fill each cup with 2 tablespoons of shrimp mixture and serve.

WW POINTS VALUE: 1 pt

Note: This recipe appears in the South Beach Diet Parties & Holidays Cookbook. If you are not in the mood for a heavy dinner, it's too hot to cook or you're looking for a delicious appetizer, this dish is four you. I have now become a fan of shrimp I can't wait to cook more shrimp dishes. This appetizer is both a light and elegant it will impress anyone. The cucumbers and shrimp mixture can both be made up to 8 hours ahead of time; they just need to be wrapped, put in a covered container and put into the refrigerator. When you're ready to serve, bring all ingredients to room temperature and fill cups just before serving.

White Wine Butter Sauce

Ingredients:

• 1 cup heavy cream or half-and-half
• 1 garlic clove, minced
• 3/4 cup white wine
• 2 tsp  crushed black peppercorns
• 4 tbsp butter or fat-free margarine
• Pinch of red pepper flakes
• 2 tsp flour
• 1 tsp lemon juice
• 1 tbsp capers

Makes 1 Cup

 

WW POINTS VALUE: Who knows?

Place the cream or half-and-half  and garlic in a small nonreactive saucepan. Bring to a boil and gently boil until reduced to 1/2 cup. Set aside. Meanwhile, in another nonreactive saucepan, boil the wine and peppercorns until the wine is reduced to about 1 1/2 tbsp. Whisk in the cream, and then, tablespoon by tablespoon, the butter. Stir in the lemon juice and flour to make the the sauce thicker. Season with a pinch of red pepper flakes, if desired, and salt. Add capers to the sauce before serving. Either drizzle over food or place along side the dish.

 

Note: This recipe appears in The New Legal Seafoods Cookbook. I was hungry and craving fish and I didn't want to make a complicated dish. I had just returned from vacation and I was so inspired by this delicious fish dish I had at an Italian restaurant. I had this Grouper Vicatta and I wanted to recreate this dish in my own way and this sauce looked like it came close. I added some ingredients tomake this sauce thick and it was delicious. I added the lemon and capers for more flavor and flour to thicken the sauce. This sauce is heavenly and can be served over chicken, fish, rice, vegetables and even pasta. If you have any sauce leftover, I highly recommend serving it over pasta and vegetables and it's so heavenly delicious.

Peppered Steak with Brandy-Mustard Sauce

Ingredients:

• 1 tbsp whole black peppercorns, crushed or 2 tsp cracked black peppers from a jar
• 4 (1/4-lb.) filet mignons trimmed
• 2 large zucchini, halved lengthwise and thinly sliced
• 4 shallots minced
• 3 tbsp brandy
• 1/2 cup reduced-sodium beef broth
• 1 tbsp coarse-grained Dijon mustard
• 1/2 tsp salt

Makes 4 Servings

1. Put the peppercorns on a plate; lightly press both sides of the steak into the peppercorns to coat evenly.
2. Spray a large nonstick skillet with nonstick spray and set ove medium-high heat. Add the steaks and cook until an instant-read thermometer inserted into the sideof a steak registers 145 F for medium, about 5 minutes on each side. Trnsfer to a platter and keep warm.
3. Add the zucchini and shallots to the skillet; cook, stirring, until softened, about 3 minutes. Add the brandy and cook about 20 seconds. (If the brandy ignites, cover the skillet with the lid and remove it from the heat until the flame is extinguished.) Stir in the broth, mustard and salt. Simmer until the sace is slightly thickened, about 3 minutes. Spoon the vegetables and sauce over the steaks.

WW POINTS VALUE: 5 (1 steak and about 1 cup vegetables with sauce)

Note: This recipe appears in the WW in 20 Minutes Cookbook. I was craving steak for dinner and I was inspired after watching an old episode of Tyler's Ultimate when Tyler Florence was cooking the ultimate french bistro. This was another delicious steak dinner. The brandy and the Djion mustard made the steak and vegetables taste so delicious. Zucchini is a very bland vegetable and can be added to almost any dish.

Steak au Poivre

Ingredients:

• 1 garlic clove, crushed
• 1 1/2 tsp crushed or mixed black peppercorns
• 4 beef tenderloin steaks (4 oz. each) trimmed of all visible fat
• 1/4 onion, chopped
• 2/3 cup green bell pepper strips
• 2/3 cup red bell pepper strips
• 2/3 cup yellow pepper strips
• 1 garlic clove, minced
• 1/2 tsp beef-flavored bouillon granules
• 1/2 tsp ground paprika
• 1/3 cup water
• 1/3 cup fat-free evaporated milk

Makes 4 Servings

1. In a small bowl, combine the crushed garlic and 1 tsp of the peppercorns. Press a small amount of the mixture onto each side of the steaks.
2.  Heat a large nonstick skillet coated with olive oil cooking spray over medium heat. Arrange the steaks in the skillet so they don't overlap. Cook the steaks, turning frequently, for 10 minutes, or until a thermometer inserted in the center of a steak registers 160 F for medium. Remove the steaks to a serving platter and keep warm.
3. Clean the skillet, coat with cooking spray,, and place over medium heat. Add onion, bell peppers, and minced garlic and cook, stirring occasionally, for 5 minutes. Spoon the mixture over the steaks.
4. In a small bowl, combine the bouillon granules, paprika, water, milk and the remaining 1/2 tsp of peppercorns. Pour into the skillet and cook, stirring often, over medium heat until the mixture is reduced to 1/2 cup. Spoon the sauce over each steak and serve immediately.

WW Points Value: 4 pts 

Note: This recipe appears in the South Beach Diet Cookbook. This is one of my favorite recipes from the South Beach Diet because it has so much flavor and quite a bit of heat. I highly recommend drinking a lot of water with this meal because the paprika and peppercorns add heat to this dish. Steak Au Poivre, I think, is the national beef dish of France and everyone should learn how to cook this particular recipe because it's very easy to make and delicious for the whole family to enjoy. Plus it's a very tasty way to kick-start your weight loss and if you can't to a nice restaurant and order this dish, let this restaurant dish come to your kitchen table.