Creamy Cauliflower & Chicken

 Ingredients:

• 1 tbsp. extra-virgin olive oil
• 1 lb. boneless, skinless chicken breasts
• 1 tbsp. butter
• 1/4 cup diced onion
• 1 tsp. minced garlic
• 1 cup cauliflower rice
• 1/4 cup chicken broth
• 2 tbsp. grated Parmesan cheese
• 1/2 tsp. celery seeds
• 1/4 cup canned white beans, rinsed and drained
• 2 tbsp. chopped parsley

Makes 4 Servings

1. Heat the olive oil over medium-high heat in a large saucepan. 
2. Pat the chicken dry. Dice it into 1/2-inch pieces and season it with salt and pepper to taste. Add the chicken to the hot pan and cook for 6-8 minutes, until cooked through. 
3. Remove the chicken and set aside, reserving the grease in the pan. 
4. Reduce the heat to medium. Add the butter to melt.
5. Add the onions and cook for 3-4 minutes, until translucent. Add the garlic and cook for 1 minute, until fragrant. 
6. Add the cauliflower rice and chicken broth. Bring the mixture to a boil and then reduce the heat and simmer for 4-5  minutes, until soft. 
7. Transfer the cauliflower mixture to a food processor. Add the Parmesan, celery seeds, and salt and pepper to taste. Process for 1-2 minutes, until completely smooth. 
8. Return the mixture to the pan over medium heat. Add the cooked chicken and white beans and toss to coat. Heat for 2-3 minutes, until the chicken and beans are warmed. 
9. Divide mixture into 4 portions and serve garnished with parsley. 

WW POINTS VALUE: 7 pts. 

Note: This recipe appears in the New Keto-Friendly South Beach Diet book. This dish is a healthy alternative on a traditional chicken alfredo dish. The creamy 'sauce' is made up of chicken broth, cauliflower rice, garlic, butter, onion, and Parmesan cheese pureed in a blender and poured into the pan mixed with the chicken and vegetables. I highly recommend adding 1 cup of broccoli florets to the end of the cooking to make the dish more flavorful and filling. This dish is another great way to kick-start your diet or healthy lifestyle when you fell off the bandwagon or got off track. This dish leaves a nice aftertaste in your mouth and you will be satisfied afterwards. 

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. 

Cream of Broccoli Soup

 Ingredients:

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

Makes 4 Servings

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

WW POINTS VALUE: 8 pts. 

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

Vegetable Fried Rice

Ingredients:

• 1 1/2 tsp. canola oil
• 2 large eggs, beaten
• 4 scallions, sliced
• 2 tsp. ground ginger
• 2 garlic cloves, minced
• 1/4 lb. snow peas, sliced on diagonal
• 1 red bell pepper, chopped
• 4 cups leftover cooked brown rice
• 1 (10 oz.) package frozen mixed vegetables, thawed
• 8 oz. firm tofu, cut into 1/2-inch dice
• 3 tbsp. reduced-sodium soy sauce
• 2 tsp. Asian (dark) sesame oil

Makes 6 Servings (1 1/4 cups per serving)

1. Heat wok over medium-high heat until drop of water sizzles. Add 1 teaspoon of canola oil. Add eggs and stir-fry until set; transfer to plate. 
2. Add remaining 1/2 teaspoon canola oil to wok; add scallions, ginger and garlic; stir-fry until fragrant. Add snow peas and bell pepper; stir-fry 2 minutes. Add rice, mixed vegetables. and tofu; stir-fry until heated through. Return eggs to wok along with soy sauce and sesame oil; stir-fry until mixed well. 

WW POINTS VALUE: 7 pts. 

Note: This recipe appears in the WW Family Meals Cookbook. Chinese food is so delicious. If you're craving Chinese takeout, don't go out and/or don't pick up the phone and order Chinese food. You can make this dish in 20 minutes or less and it will taste just as delicious as what you would order. This dish is filled with colorful vegetables and it's flavorful too. The three ingredients in Chinese cuisine are scallions, ginger and garlic. Mixed vegetables can include broccoli, cauliflower and carrots. You can have this dish as a full vegetarian dish or as a side dish and it will still be delicious. 

Broccoli with Lemon-Garlic Crumbs

Ingredients:

• 1 lb. broccoli florets
• 1 tbsp. unsalted butter
• 1 garlic clove, minced
• 1/2 cup panko bread crumbs
• 1 tsp. lemon zest
• 1/4 tsp. salt
• 1/4 tsp. freshly ground black pepper

Makes 4 Servings (1 cup per serving)

1. Bring 1 inch of water to a boil in a large pot. Put broccoli in a steamer basket and set in pot. Cook, covered, until broccoli is crisp-tender, about 5 minutes; drain. 
2. Meanwhile, melt butter in medium skillet over medium-low heat. Add garlic and cook, stirring, until fragrant, about 30 seconds. Add panko; increase heat to medium and cook, stirring often, until lightly toasted, 2-3 minutes. Remove skillet from heat; stir in lemon zest and salt. Spoon broccoli into serving bowl and sprinkle with crumbs. 

WW POINTS VALUE: 3 pts. 

Note: This recipe appears in the WW Family Meals Cookbook. This side dish is so delicious is goes great with any Italian or Mediterranean main dish. The butter and the bread crumbs add a nice creamy touch to the broccoli and the lemon and garlic add a nice zing to the broccoli as well. 

Creamy Broccoli Soup

Ingredients:

• 2 cups broccoli florets
• 1 tbsp. extra-virgin olive oil
• 1 cup onion, finely chopped
• 1/2 cup celery, chopped
• 1 tsp. garlic, minced
• 1 cup broccoli stems
• 3 cup low-sodium chicken broth
• 1 bay leaf
• 1 tsp. thyme, chopped
• 1/2 cup canned white beans, drained
• 1 tbsp. sour cream

Makes 4 (1 cup) Servings

1. Fill a mixing bowl halfway with ice and enough water to cover it. Bring a pot of water to boil and cook the broccoli florets until they are tender. Using a slotted spoon, transfer the florets from the pot to the ice bath. Remove when they are cold, in about 1 minute. Set aside. 
2. Heat a pot over medium heat. Add olive oil, onion, celery. Cook for 4 minutes until translucent. Add garlic and cook until aromatic Add broccoli stems and cook for 10 minutes over low heat until soft. 
3. Add chicken stock, bay leaf, thyme, and beans. Bring to a simmer. 
4. Add broccoli florets. Simmer for 5 minutes or until warm. 
5. Remove bay leaf. Pour soup into a blender and blend until completely smooth. Adjust seasoning and stir in sour cream. 

WW POINTS VALUE: 4 pts. 

Note: This recipe appears in the New Sonoma Cookbook. Homemade soup is delicious. This soup is flavorful and tasty. The cannellini beans and a touch of sour cream give this soup a creamy texture to it. If you don't have celery on hand, use chopped carrots and the soup will taste just as good. There are four servings of vegetables in this soup, you will forget it's good for you.  

Scallion-Ginger Meatballs

Ingredients:

• 1 lb. ground turkey breast
• 3 tbsp. teriyaki sauce
• 3 scallions, finely chopped
• 2 tsp. grated peeled fresh ginger
• 2 garlic cloves, minced
• 2 tsp. canola oil
• 1/4 cup hoisin sauce
• 2 tbsp. dry sherry or water
• 1 lb. baby bok choy, quartered lengthwise
• 1/2 red bell pepper, cut into thin strips
• 2 tbsp. water
• 2 tsp. sesame seeds

Makes 4 Servings (3 meatballs, about 2/3 cup vegetables  and 1 1/2 tablespoons sauce per serving)

1. Combine the turkey, 2 tablespoons of the teriyaki sauce, the scallions, ginger, and garlic in a large bowl. With damp hands, form the mixture into 12 meatballs.
2. Heat the oil in a large skillet over medium-high heat. Add the meatballs and cook, partially covered, turning occasionally, until browned and cooked through, about 12 minutes. Transfer to a serving bowl; keep warm. 
3. Add the hoisin sauce, sherry or water and remaining 1 tablespoon teriyaki sauce to the skillet; cook, scraping up any brown bits from the bottom of the pan. Cook, stirring, until slightly thickened, about 1 minute. 
4. Meanwhile, combine the bok choy, bell pepper, and water in a medium skillet. Cook, covered, until tender, about 5 minutes; drain. 
5. Add the meatballs and bok choy- mixture to the sauce, turning to coat the meatballs. Cook until heated through, about 1 minute longer. Serve sprinkled with the sesame seeds. 

WW POINTS VALUE: 5 pts. 

Note: This recipe appears in the WW in 20 Minutes Cookbook. If you're thinking about ordering takeout, PUT DOWN THE PHONE!! This meal is just as tasty and flavorful as what you would order on the phone or at the restaurant. Turkey meatballs are just as delicious as beef meatballs and they are healthier for you when they are done right. These meatballs are delicious with the vegetables with all the Asian flare. If you don't have bok choy on hand, substitute broccoli and the meal will be just as delicious. 

Warm Beef & Broccoli Romesco Salad

Ingredients:

• 1 1/2 cups roasted red peppers
• 1/4 cup raw almonds
• 1 1/2 tbsp. so-salt-added tomato paste
• 1 1/2 tbsp. red wine vinegar
• 1 1/2 tsp. paprika
• 1 tbsp. + 1 tsp. extra-virgin olive oil
• 1/2 tsp. kosher salt
• 1 head broccoli (about 1 lb.) 
• 1 lb. sirloin steak

Makes 4 Servings

1. In a food processor, puree the roasted peppers, almonds, tomato paste, vinegar, paprika, 1 tablespoon of the oil, 1/4 teaspoon of the salt, and 2 tablespoons water. Transfer the dressing to a bowl and set aside.
2. Separate the broccoli florets from the stalks. Trim off the very bottoms of the stalks. Peel the stalks and cut crosswise into 1/2-inch-thick slices. Cut the broccoli into smaller florets. 
3. In a large skillet, bring 3 inches of water to a boil. Add the broccoli florets and the stalks. Cook, uncovered, until crisp-tender, about 5 minutes. Drain and run under cold water to stop the cooking. Drain again.
4. Preheat the broiler with the rack 4 inches from the heat.
5. Sprinkle the steak with the remaining 1/4 teaspoon salt and brush with the remaining 1 teaspoon oil. Broil until cooked to the desired degree of doneness, about 3 minutes per side for medium-rare. Transfer to a cutting board and when cool enough to handle, thinly slice.
6. Divide the beef among 4 plates and top with the broccoli. Dividing evenly, spoon the dressing on top. Serve warm or at room temperature.

WW POINTS VALUE: 7 pts.

Note: This recipe appears in the South Beach Diet Gluten Solution Cookbook. This is a delicious salad to kick-start your healthy lifestyle. Any kind of beef salad is really delicious when it's done right. This salad has a Spanish flare to it The dressing is a healthy take on a traditional Romesco sauce. I highly recommend adding minced garlic to the Romesco sauce because garlic always makes everything taste better. This Romesco sauce can also be used on chicken, fish, pork, and even eggs. 

Spicy Broccoli Parmesan

Ingredients:

• 1 head broccoli (about 1 lb.)
• 1 tbsp. + 1 tsp. extra-virgin olive oil
• 2 garlic cloves, thinly sliced
• 1/2 tsp. red pepper flakes
• 1/4 tsp. salt
• 1/2 cup grated Parmesan cheese

Makes 4 Servings (1 cup per serving)

1. Separate the broccoli florets from the stalks. With a paring knife, trim off the very bottom of the stalks. Peel the stalks and cut crosswise into 1/2-inch-thick slices. Cut the florets in half lengthwise.
2. In a large skillet, heat the oil, garlic, peppers flakes, and salt over medium heat. Add the broccoli florets, stalk slices, and 1/4 cup of water. Bring to a boil, then reduce to a simmer. Cover and cook until the broccoli is tender, 5-7 minutes.
3. Transfer to a serving bowl. Add the Parmesan and toss to coat.

WW POINTS VALUE: 3 pts.

 

Note: This recipe appears in the South Beach Diet Gluten Solution Cookbook. This side dish is quick, easy, and flavorful and can be made in 20 minutes or less. You can also use frozen broccoli florets (thawed) in this recipe and the broccoli will still be delicious. This side dish goes perfect with any kind of fish, chicken, veal, pork, turkey and even beef. 

Vietnamese Chicken Curry

Ingredients:

• 4 boneless, skinless chicken breasts
• 1 tbsp. curry powder
• 1 tbsp. canola oil
• 1 cup onion, finely chopped
• 1 tbsp. garlic, minced
• 1 tbsp. ginger, chopped
• 1 tbsp. lemon grass or lemon verbena leaves, chopped
• 1/4 tsp. chile flakes or sambal oelek chile paste
• 1 cup carrots, sliced
• 1 (16 oz.) can low-sodium chicken broth
• 1 cup broccoli florets, blanched
• 1 cup light coconut milk
• lime juice to taste
• 1 tbsp. cilantro, chopped
• 2 cups cooked brown rice
• salt
• freshly ground black pepper

Makes 4 Servings

1. Cut chicken into 2-inch pieces. Season with salt, pepper, and curry powder.
2. Heat a large Dutch oven or deep sauté pan over medium heat. Add oil and chicken. Cook until chicken is slightly browned on all sides but still raw. Remove chicken  from pan and reserve on a plate.
3. Add onion to the sauté pan and cook until just soft (deglaze with water if necessary). Add garlic, ginger, lemon grass, and chile flakes; cook until aromatic.
4. Add carrots and chicken broth. Bring to a simmer and cook for 5 minutes until the chicken is cooked through. Season with lime juice; stir in cilantro.
5. Serve with brown rice.

WW POINTS VALUE: 11 pts.

 

Note: This recipe appears in the New Sonoma Cookbook. I have come to really enjoy South East Asian cuisine. My dining companion does not like Asian cuisine but I do. I have never been to Vietnam or know much about Vietnamese cuisine but from what I have tried and cooked, it is delicious. Curry dishes are popular in Vietnamese cuisine. This dish is another ethnic comfort food to try and I think you will enjoy it. It's got protein and vegetables and the coconut milk makes this dish thick and enhances the flavor.  

Sesame Lo Mein with Chicken & Vegetables

Ingredients:

• 6 oz. lo mein noodles
• 1 tsp. Asian (dark) sesame oil
• 1/4 cup reduced-sodium chicken broth
• 3 tbsp. reduced-sodium soy sauce
• 3 tbsp. Chinese rice wine or dry sherry
• 3/4 lb. boneless, skinless chicken breast, cut into 3/4-inch pieces
• 2 tsp. canola oil
• 1/4 lb. shiitake mushrooms, stems discarded, caps thinly sliced
• 2 garlic cloves, minced
• 4 cups shredded Napa cabbage
• 1/4 lb. snow peas
• 4 scallions, chopped
• 1 tsp. toasted sesame seeds

Makes 4 Serving (1 cup)

1. Cook noodles according to package directions, omitting salt. Drain in colander under cold water. Drain again. Transfer to medium bowl and toss with sesame oil. Combine broth, 2 tablespoons soy sauce, and 2 tablespoons rice wine in cup.
2. Combine chicken pieces with remaining 1 tablespoon soy sauce in another bowl and toss. Heat 1 teaspoon canola oil in wok or large skillet over medium-high heat until very hot. Add chicken and cook, stirring occasionally, until browned, 3-4 minutes; transfer to plate.
3. Return skillet to heat and add remaining 1 teaspoon canola oil. Add mushrooms and stir-fry until softened, 2-3 minutes. Add garlic and stir-fry 30 seconds. Add cabbage, snow peas, and remaining 1 tablespoon rice wine; stir-fry until cabbage has wilted and snow peas are bright green, 2-3 minutes. Stir in noodles, chicken, and soy sauce mixture and cook, tossing, until heated thoroughly through, about 2 minutes. Remove from heat and sprinkle with scallions and sesame seeds.

WW POINTS VALUE: 7 pts.

 

Note: This recipe appears in the WW Tastier than Takeout Cookbook. Who does not crave Chinese food once in a while? I do enjoy Chinese food but not the takeout version because it has so much stuff in it I can't pronounce it. Plus there is too mush salt  and MSG in Chinese takeout food. This version of a classic Chinese dish can be made in 30 minutes or less it's tastier and good for you. Plus it's easier on your wallet and the environment without all the boxes you have to throw out. If you don't have snow peas on hand, substitute broccoli and it will taste just as good. This dish was succulent and juicy. You don't need to add salt to this dish because there is some saltiness in the soy sauce. You can also use steak, pork or shrimp in place of the chicken and it will still be delicious.

Baked Macaroni & Cheese with Broccoli

Ingredients:

• 1 tsp. unsalted butter
• 1/3 cup fresh bread crumbs
• 3 tbsp. grated Parmesan cheese
• 2 1/2 cups fat-free milk
• 1/3 cup whole wheat flour
• 1/2 cup chopped onion
• 1 cup shredded reduced-fat cheddar cheese
• 1 tsp. Dijon mustard
• 1 1/2 tsp. salt
• 1/2 tsp. freshly ground black pepper
• 12 oz. cooked pasta shells (2 1/2 cups)
• 2 1/2 cups small broccoli florets, cooked

Makes 8 Servings (1 1 /2 cups per serving)

1. Preheat oven to 375 F. Spray 2 quart baking dish with nonstick spray.
2. Melt butter in large saucepan over medium heat. Add bread crumbs and cook, stirring often, until light golden, about 2 minutes. Transfer to small bowl. Stir in 1 tablespoon of Parmesan and set aside.
3. Wipe saucepan clean. Whisk together milk and flour in saucepan until blended; add onion. Bring to boil over medium-high heat, whisking frequently. Reduce heat and simmer until sauce is bubbly and thickened, about 2 minutes. Remove saucepan from heat and whisk in cheddar, mustard, salt, pepper, and remaining 2 tablespoons Parmesan until cheddar is melted.
4. Add pasta and broccoli to saucepan; stir until mixed well. Transfer to prepared baking dish. Sprinkle evenly with bread-crumb mixture. Bake until bubbly along edges, 20-25 minutes.

WW POINTS VALUE: 4 pts.

 

Note: This recipe appears in the WW Family Meals Cookbook. This is what I call gourmet macaroni and cheese. Who knew that adding broccoli, onions, bread crumbs, and Dijon mustard could make macaroni and cheese taste so delicious? You wouldn't find this gourmet dish at an upscale restaurant. You can make this dish at home and enjoy it just as much as boxed macaroni and cheese. I highly recommend using a variety of mixed shredded cheeses for a more flavorful dish. I also highly recommend adding a touch of minced garlic when you're melting the butter because garlic always makes dishes taste better.

Broccoli, Pepper, & Cheese Bites

Ingredients:

• 1/2 cup fat-free or 1% milk
• 1/2 cup part-skim ricotta cheese
• 2 tbsp. chickpea or whole wheat flour
• 6 large eggs
• 2 large egg whites (1/4 Cup)
• 3/4 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 1 (10 oz.) package frozen chopped broccoli, thawed & well drained
• 1 (7 oz.) jar sliced roasted red peppers, drained
• 4 oz. (1 cup) shredded reduced-fat sharp cheddar cheese

Makes 16 slices (2 slices per serving)

1. Heat the oven to 350 F. Lightly coat a 9 x 13-inch baking pan with cooking spray.
2. In a large bowl, whisk together the milk, ricotta, and flour until combined. Whisk in the eggs, egg whites, salt, and pepper until smooth. Stir in the broccoli, peppers, and cheese until well combined. Pour into pan. Bake for 17-20 minutes, until set.
3. Cut into 16 rectangles and serve warm or at room temperature.

WW POINTS VALUE: 2 pts.

 

Note: This recipe appears in the South Beach Diet Super Quick & Easy Cookbook. Eggs are a great way to lose weight because they are filled with protein and are very filling. Eggs mixed with cheese and vegetables make a filling snack or light breakfast when you are on Phase 1. These egg bites are full of flavor and will be enjoyed by friends and family. You can use kale or spinach in place of the broccoli, any color bell peppers and any reduced fat shredded cheddar cheese and your egg bites will be delicious

Beef & Broccoli Salad with Mustard Vinaigrette

Ingredients:

• 1/4 cup extra-virgin olive oil
• 3 tbsp. red wine vinegar
• 4 tsp. Dijon mustard
• 1/2 tsp. dried tarragon
• 1/4 tsp. salt
• 1 tbsp. nonpareil capers, drained & rinsed (optional)
• 1 (1 lb.) well-trimmed sirloin steak
• 4 cups small broccoli florets
• 2 medium yellow bell peppers, cut into 1/2-inch squares

Makes 4 (2-cup) Servings

1. Heat the broiler or heat a grill to medium-high.
2. In a large bowl, whisk together the oil, vinegar, 2 teaspoons of the mustard, tarragon, and salt, Stir in capers, if using.
3. Brush both sides of the beef with the remaining 2 teaspoons mustard. Broil or grill 6 inches from the heat for 5 minutes per side for medium-rare. Let the beef stand for 5 minutes before cutting across the grain into 1/2-inch thick slices. Then cut the slices crosswise into 1-inch squares, reserving any juices that accumulate.
4. Meanwhile, in a steamer, cook the broccoli for 3 minutes just barely tender. Add the hot broccoli to the bowl of dressing along with the bell peppers and stir to combine. Stir in the beef and beef juices. Serve warm, at room temperature, or chilled.

WW POINTS VALUE: 9 pts.

 

Note: This recipe appears in the South Beach Diet Super Quick Cookbook. This quick and easy salad is both colorful and delicious. The vegetables add nutrients and color to the beef salad. I highly recommend seasoning the steak with salt, pepper and garlic for a more flavorful steak and to make the salad taste flavorful as well. Cook this salad any night of the week and people will be happy.

Broccoli, Oven-Dried Tomatoes, and Feta Filling for Omelets

• 1 tbsp. extra-virgin olive oil
• 2 cups broccoli, broken into small florets
• 1 tbsp. water
• 1 tbsp. garlic, chopped
• 1/2 cup Oven-Dried Tomatoes, diced
• 1 tbsp. oregano
• 2 oz. feta cheese, crumbled
• salt
• freshly ground black pepper

Makes 4 Servings

1. Heat a sauté pan over medium-high heat. Add olive oil and broccoli. Season with salt and pepper. Sauté until slightly brown; add water and let steam.
2. Add garlic and tomatoes. Cook until garlic is aromatic. Stir in oregano.
3. Use filling in omelet; top with feta cheese and fold over.

WW POINTS VALUE: 7 pts.

 

Note: This recipe appears in the New Sonoma Cookbook. This quick and easy filling is so good you'll be eating this regularly.  This omelet is a great way to kick-start your lifestyle and will quickly fill you up.You can substitute spinach, kale, and arugula in place of the broccoli and substitute crumbled goat cheese in place of the feta and your omelet will still be delicious. These flavors are a compliment to the Mediterranean you'll forget this dish is good for you.

Sunshine Chicken Stir-Fry

Ingredients:

• 1 lb. boneless, skinless chicken thighs, cut into 1/2-inch pieces
• 1 tsp. ground cumin
• 3/4 tsp. salt
• 3 tsp. canola oil
• 3 garlic cloves, minced
• 1 jalapeno pepper, seeded and finely chopped
• 1 (12 oz.) bag mixed vegetables for stir-fry (carrots, snow peas, red bell pepper, & broccoli)
• 2/3 cup orange juice
• 2 tbsp. lime juice

Makes 4 Servings (1 cup per serving)

1. Combine the chicken, cumin, and 1/2 teaspoon of the salt in a medium bowl; mix well.
2. Heat a large a skillet or wok over medium-high heat until a drop of water sizzles. Pour in 2 teaspoons of the oil and swirl to coat the pan, then add the chicken. Stir-fry until the chicken is browned and cooked through, 4-5 minutes. Transfer chicken to a plate.
3. Add the remaining 1 teaspoon oil to the same skillet and swirl to coat the pan. Add the garlic and jalapeno; stir-fry until fragrant, about 30 seconds. Add the mixed vegetables and stir-fry until crisp-tender, about 1 minute. Add the orange juice, lime juice, and the remaining 1/4 teaspoon salt; cook, stirring occasionally, until the vegetables are tender, about 2 minutes. Add the chicken and cook until heated through, about 1 minute.

WW POINTS VALUE: 7 pts.

 

Note: This recipe appears in the WW Ultimate Chicken Cookbook. This dish is a fusion of Tex-Mex and the technique traditional Chinese stir-fry. Fusion is a very delicate technique that can either be really good or be a disaster. This meal wasn't great but it wasn't bad either. You do have your servings of vegetables and your protein in this dish. If you want to make this dish presentable, don't cut up the chicken. Just slice the chicken into thin strips and serve the vegetables on the side.



Indian Vegetable Curry

Ingredients:

• 4 garlic cloves, minced
• 1 (2-inch) piece fresh ginger
• 1 tbsp. extra-virgin olive oil
• 1 small red onion, finely chopped
• 1 1/2 tsp. curry powder
• 3/4 tsp. cumin seeds
• 1/8 tsp. cayenne
• 1 1/4 cups canned diced tomatoes
• 1 cup low-fat or nonfat yogurt
• 1/4 tsp. salt
• 1/4. tsp. freshly ground black pepper
• 1 1/2 cups small cauliflower florets
• 4 oz. green beans, trimmed and cut into 1-inch pieces
• 1 cup canned chickpeas, rinsed and drained
• 1/3 cup water
• 1 medium zucchini, cut into 1/4-inch cubes
• 1/4 cup finely chopped fresh cilantro

Makes 4 (1-cup) Servings

1. In a food processor, combine garlic and ginger; pulse until finely chopped
2. In a medium saucepan, heat oil over medium-high heat. Add garlic mixture, onion, curry powder, cumin seeds, and cayenne; stir well. Reduce the heat to medium-low and cook, stirring frequently, until onion is softened, about 5 minutes.
3. Add tomatoes, 3/4 cup of yogurt, and salt; stir to combine. Add cauliflower, bring to a gentle simmer, and cook for 10 minutes. Add green beans, chickpeas, and water; cover and simmer for 10 minutes more. Add zucchini and continue to cook, covered, until vegetables are tender, about 8 minutes more.
4. Spoon curry into 4 bowls and season lightly with additional salt and pepper, if desired. Top with remaining yogurt and sprinkle with cilantro. Serve warm.

WW POINTS VALUE: 4 pts.

 

Note: This recipe appears in the South Beach Die Taste of Summer Cookbook. If you like spicy food, this dish is for you.  This dish is also great when you've fallen off the wagon and you want to re-start your weight loss journey. There are 6 servings of vegetables and 6 different herbs and spices in this dish. Don't be intimidated if this dish looks like a hot mess. It's not a bad dish to eat. I highly recommend serving homemade Naan (Indian flatbread) with this dish to cool off your tastebuds and for a more authentic Indian flare.

Sauteed Broccoli & Red Onion Scramble

Ingredients:

• 1 tbsp. extra-virgin olive oil
• 1/2 cup red onions, sliced thin
• 2 cups broccoli florets, cut in 1/2-inch to 3/4-inch pieces
• 2 tbsp. low-sodium soy sauce
• 1 tbsp. water
• 2 tsp. garlic, chopped
• 8 eggs, beaten
• 2 tbsp. scallions, sliced thin

Makes 4 Servings

1.  Heat olive oil in a 10-inch pan over medium heat. Add red onions and sauté until golden brown. Add broccoli and cook for 5 minutes, stirring to brown slightly. Add soy sauce and water. When the water has evaporated, add the garlic and cook for 30 seconds.
2. Stir in eggs and continue to cook until the eggs are soft and creamy. Stir in scallions. Adjust seasoning.

WW POINTS VALUE: 5 pts.

 

Note: This recipe appears in the New Sonoma Cookbook. This is a quick and easy meal to prepare and eat for breakfast, lunch or dinner. Eggs are one of the most versatile ingredients in your kitchen and can be cooked in many ways. Broccoli mixed in with eggs is actually delicious. The soy sauce and the water make the broccoli steam quickly without becoming to brown and it adds another touch of flavor to the dish. 

Mandarin Stir-Fried Pork Tenderloin & Broccolli

Ingredients:

• 1 tbsp. Chinese rice wine
• 1 tsp. cornstarch
• 1 egg white, slightly beaten
• 12 oz. pork tenderloin, sliced 1/8-inch thick X 1-inch wide
• 1 tbsp. hoisin sauce
• 1 tbsp. oyster sauce
• 3 tbsp. low-sodium chicken broth
• 1 tsp. sesame oil
• 1 tsp. extra-virgin olive oil or canola oil
• 1 tbsp. garlic, chopped
• 1 tbsp. ginger, chopped
• 3 cups broccoli cut in florets, stems peeled and sliced
• 2 tsp. cornstarch mixed with 1 tbsp. water
• 2 tbsp. scallions, chopped
• 2 cups brown rice, cooked
• salt
• freshly ground black pepper

Makes 4 Servings

1. Combine rice wine, cornstarch and egg white. Mix in 1 pinch salt and pepper. Add pork. Let sit for 20 minutes or overnight.
2. Combine hoisin sauce, oyster sauce, chicken broth, and sesame oil; set aside.
3. heat a wok or a large sauté pan over medium heat. Add olive oil, garlic and ginger. Stir until aromatic. Add pork and turn up the heat. Saute 1-2 minutes. Add broccoli and toss. Add sauce mixture and bring to a simmer; cover and cook until the broccoli mixture is al dente. Stir in cornstarch mixture. Bring to a simmer and stir in scallions.
4. Serve with brown rice.

WW POINTS VALUE: 6 pts.

 

Note: This recipe appears in the New Sonoma Cookbook. If you're thinking about ordering Chinese takeout, PUT DOWN THE PHONE! You can make this meal in the same amount of time you order it and it comes to your door. The key to cooking good Chinese food are three ingredients: scallions, ginger and garlic. Broccoli is a key ingredient in stir-fries. If you don't have broccoli on hand, use sugar snap peas or baby bok choy and it will taste just as good. Chinese food is also sweet and spicy and if you want to add extra spice to this dish, add 2 teaspoons of chile paste. The pork issucculent and juicy in this dish and it makes a great leftover for lunch the next day.

Five-Spice Duck Breast with Steamed Broccoli

Ingredients:

• 4 cups broccoli, cut into florets
• 4 (6 oz.) boneless duck breast halves, skin removed and discarded
• 1 tsp. Chinese five-spice powder
• 1/4 tsp. salt
• 3 tsp. canola oil
• 1 small shallot, chopped
• 2 garlic cloves, minced
• 2 tsp. finely grated peeled fresh ginger
• 1/4 cup Chinese rice wine or dry sherry
• 1/3 cup no-sugar-added apricot fruit spread
• 1 tbsp. reduced-sodium soy sauce

Makes 4 Servings

1. Steam broccoli in vegetable steamer until bright green and crisp-tender, about 4 minutes. Keep warm.
2. Meanwhile, sprinkle duck with five-spice powder and salt. Heat 2 teaspoons oil in a large skillet over medium-high heat. Add duck and cook, turning once, until browned and medium -rare, about 6 minutes. Transfer to plate and keep warm. Return skillet to heat and add remaining 1 teaspoon oil. Add shallot, garlic, and ginger; cook, stirring, until very fragrant, 30 seconds. Stir in wine or sherry and cook until nearly evaporated. Add fruit spread and soy sauce and cook, stirring, 30 seconds.
3. Thinly slice duck and fan on 4 plates, Divide broccoli among plates; spoon sauce over duck.

WW POINTS VALUE: 7 pts.

 

Note: This recipe appears in the WW Tastier than Takeout Cookbook. Duck is a wonderful protein that's fatty and full of flavor. You can enjoy duck at home without breaking the bank like you would at a restaurant. Duck may be expensive at a restaurant but if you can buy a 1-pound duck breast for less than what you'd pay for a restaurant meal, you save money. This dish may look like a hot mess but it's really delicious. You can enjoy Chinese food without having to call for takeout and it can be good for you when it's done right. I know you can't get this quality meal when you go to your local Chinese takeout venue. The sauce is so delicious you can put it on chicken, beef, turkey, pork and even certain kinds of fish. If you don't have Chinese Five-Spice in your pantry, make it yourself. use equal portions of ground cinnamon, star anise, fennel seeds, Szechuan pepper and ground cloves for that sweet and savory flavor. One bite of this dish and you'll find yourself parting ways with the takeout menu.