Crispy Catfish with Tartar Sauce

Ingredients:

• 3/4 cup plain fat-free yogurt
• 1 shallot, finely chopped
• 2 tbsp. finely chopped fresh parsley
• 1 tbsp. fresh lemon juice
• 1 tbsp. fat-free mayonnaise
• 1 tbsp. pickle relish
• 2 tsp. capers
• 1 tsp. Worcestershire sauce
• 1/4 tsp. freshly ground black pepper
• 1/8 tsp. cayenne pepper
• 3/4 cup plain dried bread crumbs
• 1/4 cup almonds, toasted and finely chopped
• 2 tsp. dried thyme
• grated zest of 1 lemon
• 1/2 cup fat-free buttermilk
• 4 (5 oz.) catfish fillets
• lemon wedges

Makes 4 Servings (1 fish fillet and about 1/3 cup sauce per serving)

1. To make the tartar sauce, stir together yogurt, shallot, parsley, lemon juice, mayonnaise, pickle relish, capers, Worcestershire sauce, pepper, and cayenne in a serving bowl. Refrigerate, covered, until ready to serve. 
2. Preheat the oven to 400 F. Spray baking sheet with nonstick spray. 
3. Mix together bread crumbs, almonds, thyme, and lemon zest on sheet of wax paper. Pour buttermilk into pie plate. Dip fish fillets, one at a time, into buttermilk, then coat with bread crumb mixture, pressing gently so crumbs adhere. 
4. Place fillets on prepared baking sheet; spray with nonstick spray. Bake until just opaque in the center, about 10 minutes. Serve with tartar sauce and lemon wedges. 

WW POINTS VALUE: 7 pts. 

Note: This recipe appears in the WW New Complete Cookbook. If you enjoy fish and chips with a side of tartar sauce, you will enjoy making and eating this dish. You can use any kind of fish (cod, halibut, tilapia, etc.) and your meal will be delicious. The fish literally melts in your mouth it's that good. The tartar sauce is both tangy and delicious and it goes great with fish and potatoes. 

Stuffed Chicken Breasts with Zucchini Fettuccine

Ingredients:
Chicken:

• 2 tbsp. extra-virgin olive oil
• 2 shallots, finely chopped
• 1 tsp. minced garlic
• 2 tbsp. sun-dried tomatoes
• 2 cups cremini mushrooms, thinly sliced
• 4 pieces (about 4 oz. each) thinly-sliced boneless, skinless chicken breasts
• 4 tbsp. cream cheese
• 1/2 cup chicken stock or water

Filling:

• 2 tbsp. shredded Parmesan cheese
• 1 tbsp. capers, chopped
• 3 tbsp. freshly chopped Italian parsley
• 3 tbsp. pine nuts

Fettuccine:

• 1 tbsp. extra-virgin olive oil
• 2 medium zucchini or yellow squash, spiralized, sliced, or peeled into ribbons with a vegetable peeler, or sliced into thin rounds
• 1 garlic clove, finely minced
• 1/2 cup cherry tomatoes, cut in half
• 2 tbsp. fresh chopped basil leaves

Makes 4 Servings

1. Preheat the oven to 400 F. Lightly grease a 9 x 13-inch baking dish with olive oil and set it aside. 
2. Heat the oil in a large skillet and sauté the shallots, garlic, and sun-dried tomatoes for 2-3 minutes. Add the mushrooms. Cook until the mushrooms are tender and all liquid has evaporated, about 4 -5 minutes. 
3. Transfer the mixture to a large bowl and stir in the Parmesan cheese, capers, parsley, and pine nuts to create a filling for the chicken.
4. Place the chicken breasts between 2 sheets of plastic food wrap and gently flatten them to about 1/2-inch, using a meat mallet. Season with salt and pepper to taste. 
5. Spread each chicken fillet with 1 tablespoon of the cream cheese and spoon 1/4 of the filling on top. 
6. Roll up the breasts, tucking in the ends, and secure them with kitchen twine or wooden toothpicks. 
7. Arrange the stuffed chicken, seam side down, onto the greased baking dish. Add the chicken stock and bake for about 20-25 minutes, or until the chicken is cooked through and golden. Transfer the chicken to a plate and tent with aluminum foil to keep warm; set aside. 
8. To make the fettucine, heat the olive oil in a large skillet over medium heat, adding the spiralized or otherwise precut zucchini, garlic and tomatoes. Cook, tossing often, for 2-3 minutes, or until the zucchini pieces are just tender. Stir in the basil and remove the mixture from the heat. Season with salt and pepper to taste. 
9. Slice the stuffed chicken breasts evenly into 4 slices and serve alongside the zucchini fettucine. 

WW POINTS VALUE: 9 pts. 

Note: This recipe appears in the New-Keto Friendly South Beach Diet book. Don't be intimidated by the ingredients in this dish. This Italian dish is flavorful and full of vegetables. The stuffing for the chicken is quite tasty and the zucchini fettucine is quite delicious. You won't miss the traditional pasta that goes with the chicken. The chicken is also succulent and flavorful too you will want to eat it again. 

Almond Flour Chicken Piccata

Ingredients:

Chicken:

• 2/3 cup almond flour
• 1/4 cup shredded Parmesan cheese
• 4 small or medium boneless, skinless chicken breasts
• 1 egg
• 2 tbsp. whole buttermilk
• 2 tbsp. extra-virgin olive oil
• 2 tbsp. chopped fresh parsley, divided

Sauce:

• 1 tbsp. butter
• 2 garlic cloves, minced
• 1/2 cup chicken broth
• 1/4 cup lemon juice
• 3 tbsp. capers

Makes 4 Servings

1. Combine the almond flour and Parmesan cheese with salt and pepper to taste in a shallow bowl and set aside. 
2. Pat chicken dry and then season it with salt and pepper to taste. Place the chicken breasts in a resealable bag. Press out the air and seal the bag. Pound the chicken breasts until they are about 1/2-inch thick. 
3. Whisk the egg buttermilk, and 1 tablespoon of water in a small bowl until combined. Add the mixture to the bag with the chicken. Reseal it, and shake to coat the chicken breasts.
4. Heat the olive oil over medium-high heat in a large sauté pan. 
5. Remove the chicken from the bag, allowing the excess egg mixture to drip away. Place the chicken breasts in the almond mixture and press to coat both sides. Shake away any excess and transfer the chicken to the hot pan. 
6. Cook for 2-3 minutes per side, until cooked through and golden. Remove the chicken from the pan and keep it warm. 
7. Melt the butter in the same sauté pan. Add the garlic and cook for 30 seconds, until fragrant. 
8. Add the chicken broth, lemon juice, and salt and pepper to taste. Bring the mixture to a boil and then reduce the heat and cook for 2-3 minutes, until slightly thickened. Use a wooden spoon to scrape up any browned bits. 
9. Remove the sauce from the heat. Add the capers and 1 tablespoon of the parsley; stir to combine. 
10. Place one chicken breast one each of 4 plates, top with the sauce, and garnish with the remaining parsley. 

WW POINTS VALUE: 12 pts. 

Note: This recipe appears in the New Keto-Friendly South Beach Diet book. You don't have to be afraid of the words 'keto-friendly.' Keto is short for ketogenic, referring to a diet that is low in carbohydrates and high in protein. This version of a classic Italian dish is keto-friendly because it uses almond flour instead of whole wheat or regular flour. This dish is very flavorful and delicious. The combination of lemon juice, chicken broth, garlic, and capers give this dish a tasty flare. This dish will become a favorite it's that good. 

Cod with Almond-Basil Relish

Ingredients:

Relish:

• 1/2 cup almond-stuffed green olives, sliced (or substitute 1/4 cup pitted green olives and 1/4 cup blanched almonds)
• 2 tbsp. capers, chopped
• 1 tbsp. extra-virgin olive oil
• 2 tbsp. chopped roasted red peppers
• 4 tbsp. chopped fresh basil
• 2 tbsp. lemon juice, to taste
• 1/4 tsp. crushed red pepper

Cod:

• 4 (5 oz.) skinless cod or haddock filets
• 2 tbsp. extra-virgin olive oil
• 1 tbsp. unsalted butter
• 2 tbsp. chopped fresh parsley

Makes 4 Servings (1 fillet per serving)

1. Combine all the relish ingredients in a bowl and mix well. Season with salt and pepper to taste and refrigerate until needed. 
2. Season the fish with salt and pepper to taste. Heat the oil and butter in a large skillet over medium-high heat and cook for about 4 minutes per side, or until golden. 
3. Transfer the fish to serving plate and serve topped with the relish and sprinkled with the parsley.

WW POINTS VALUE: 6 pts. 

Note: This recipe appears in the New Keto-Friendly South Beach Diet book. Fish and vegetables make a great dinner when it's done right. This dinner takes about 20 minutes to make and it can be enjoyed on any day of the week. The flavors from the relish have a nice Italian and Mediterranean flare and will wake up your taste buds. You can serve your choice of grilled or sautéed vegetable to make this meal complete. You can use cod, haddock, halibut or any white flaky fish in this recipe and your meal will be delicious. 

Rosemary Chicken with Fresh Tomato and Balsamic Sauce

Ingredients:

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

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

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

WW POINTS VALUE: 4 pts. 

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

Grilled Chicken with Puttanesca Sauce

Ingredients:

• 1 lb. boneless, skinless chicken breasts
• kosher salt 
• freshly ground black pepper
• 1 1/2 cups grape tomatoes, quartered
• 1 tbsp. capers, drained
• 2 garlic cloves, minced
• 1 tbsp. anchovy paste
• 8 medium Kalamata olives, pitted and finely chopped
• 1 tbsp. extra-virgin olive oil
• 1 pinch crushed red pepper flakes
• 2 tbsp. fresh basil, slivered

Makes 4 Servings (3 oz. chicken + 1/2 cup sauce per serving)

1. Coat a ridged grill pan with cooking spray; set over medium-high heat. (Alternately, coat an outdoor grill with cooking spray; heat grill to medium-high). 
2. Sprinkle chicken with salt and pepper; grill 2-3 minutes. Flip chicken; grill until just cooked through, 1-2 minutes more. Transfer to a platter; let rest 5 minutes. 
3. While chicken rests, combine tomatoes, olives and capers in a medium bowl; set aside. 
4. Heat oil in a small skillet over medium heat; add garlic and red pepper flakes. Sauté until just fragrant, about 30 seconds. Stir in anchovy paste, if using. 
5. Add garlic mixture to tomato mixture; sprinkle with basil and stir gently. Serve chicken with sauce spooned over top.

WW POINTS VALUE: 1 pt. 

Note: This recipe appears on www.weightwatchers.com. Puttanesca sauce hails from Naples, Italy and is made from tomatoes, capers, garlic, anchovies and Kalamata olives. This sauce is typically served with spaghetti but it's delicious with chicken. This version is spicy yet comforting with grilled chicken. Grilled chicken with any kind of homemade sauce is deliciously divine. This dish will quickly become a favorite warm weather dish at your dinner table.  

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Dijon Salmon Burgers

Ingredients:

• 3 pouches (6 oz. each) boneless, skinless pink salmon
• 3 scallions, chopped
• 2 tbsp. chopped fresh dill or tarragon
• 1 tbsp. capers, drained & rinsed (optional)
• 1 tbsp. fresh lemon juice
• 1 tsp. Dijon mustard
• 1/4 tsp. salt
• 1/2 tsp. freshly ground black pepper
• 1/4 cup reduced-fat mayonnaise
• 1 large egg
• 4 tsp. extra-virgin olive oil
• lettuce leaves, for serving
• sliced tomato, red onion, and cucumber, for toppings (optional)

Makes 4 Servings (1 burger per serving)

1. In a medium bowl, combine the salmon, scallions, dill, capers (if using), lemon juice, mustard, salt, and pepper. Fold in mayonnaise and egg. Cover and refrigerate for at least 30 minutes.
2. When ready to cook, form the salmon mixture into 4 (1-inch-thick) patties, pressing mixture together so the patties are firm.
3. In a large, heavy skillet, heat the oil over medium-high heat. Add the patties and cook until well browned on both sides and just firm to the touch, about 6 minutes per side.
4. Serve each burger on a bed of lettuce with tomato, red onion, and cucumber for toppings, if desired.

WW POINTS VALUE: 7 pts. without bun, 10 pts. with bun

 

Note: This recipe appears in the South Beach Diet Super Quick Cookbook. Fish burgers are actually delicious. Salmon burgers are absolutely delicious and flavorful when they are done right. These burgers are also delicious without the buns and can be enjoyed with a side of oven-baked fries for a sophisticated take on fish and chips. If you make a double batch of these burgers, freeze them for a future use.. Just simply wrap the uncooked burgers individually before freezing, then thaw when ready to use and cook.

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.

Seafood-Stuffed Sole

Ingredients:

Stuffed Sole:

• 1 tsp. extra-virgin olive oil
• 2 garlic cloves, minced
• 1/2 cup chopped fennel
• 4 scallions, chopped
• 2 tbsp. chopped fresh parsley
• 1 1/2 tsp. basil
• 3 tbsp. chopped shallots
• 8 oz. large shrimp, peeled, deveined, and sliced into thirds
• 4 oz. bay scallops
• 1 cup whole wheat bread crumbs
• 1 egg, beaten
• 1 tbsp. lemon juice
• freshly ground black pepper
• 4 (6 oz.) sole fillets
• 1 cup dry white wine

Saffron Sauce:

• 1 tsp. extra-virgin olive oil
• 1 garlic clove. minced
• 1/8 tsp. saffron threads, crushed
• 2 tbsp. hot water
• 1/2 tsp. Dijon mustard
• 1/2 tsp. capers, rinsed and drained
• 1 tbsp. fat-free sour cream
• salt
• freshly ground black pepper
• 1 tbsp. chopped fresh parsley

Makes 4 Servings

1. To make the sole: Preheat the oven to 400 F.
2. Heat the oil in a large skillet over medium heat. Add the garlic, fennel, scallions, parsley, basil, and 2 tablespoons of the shallots. Cook for 4 minutes, or until the fennel is just tender. Add the shrimp and scallops and cook  for 2 minutes or until the shrimp and scallops are opaque and cooked through.
3. Remove the mixture to a bowl and stir in the bread crumbs, egg, and lemon juice. Season with the pepper.
4.  Place the sole, skin side up, on a work surface. Divide the stuffing into 4 equal portions. Slightly mound the stuffing in the center of each fillet and roll up the fillets jelly-roll style.
5. Coat a 1-quart baking dish with cooking spray. Sprinkle the dish with the remaining  1 tablespoon shallots and place the fillets, seam sides down, on top of the shallots. Pour the wine around the fillets. Cover with a piece of waxed paper.
6. Bakes for 15 minutes, or until the fish is opaque and flakes easily. Remove from baking dish and keep warm on a covered serving platter. Reserve the cooking liquid.
7. To make the saffron sauce: Heat the oil in a skillet over medium heat. Add the garlic and cook for 1 minute. In a cup, mix the saffron with the water and add to the skillet. Stir in the mustard, capers, and the reserved fish-cooking liquid. Cook until the liquid is reduced to about 2/3 cup. Remove from the heat and whisk in the sour cream. Season with salt and pepper. Spoon the sauce over the fillets and sprinkle with the parsley, if using.

WW POINTS VALUE: 8 pts.

 

Note: This recipe appears in the South Beach Diet Cookbook. This is what I call elegant dining and you can enjoy this dish at home. Don't be intimidated by the number of ingredients by this dish. This elegant dish is very easy to prepare and can easily be made in advance. The recipe calls for scallops and shrimp but you can substitute crab meat and the sole will still be delicious. I highly recommend making an extra batch of sauce to pour over the sole and the vegetables you plan to serve with the sole. I highly recommend serving this restaurant quality meal to family and friends because it's flavorful and elegant.

Sole a la Menuiere

Ingredients:

• 1/2 cup chickpea flour
• 4 (6 oz.) sole fillets
• 1/2 tsp. salt
• 4 tsp. extra-virgin olive oil
• 3 tbsp. fresh lemon juice
• 2 tsp. capers, drained & rinsed
• 2 tsp. cold trans-fat-free margarine
• 1/4 cup whole parsley

Makes 4 Servings

1. Place the chickpea flour in a pie plate or shallow bowl. Sprinkle the fillets with the salt. Dredge the fillets in the flour, shaking off excess.
2. In a large skillet, heat 2 teaspoons of the oil over medium-high heat. Add 2 fillets to the skillet and cook until crisp, browned, and cooked through, about 1 minute per side. Transfer to a platter and keep warm. Repeat with the remaining 2 teaspoons oil and remaining fish.
3. To the same skillet, add the lemon juice, capers, and 2 tablespoons water. Cook for 30 seconds, scraping up any browned bits that cling to the bottom of the pan. Remove the pan from the heat and swirl in the margarine.
4. Transfer a fillet to each of 4 plates, sprinkle with the parsley leaves, and spoon 1 tablespoon sauce over each.

WW POINTS VALUE: 6 pts.

 

Note: This recipe appears in the South Beach Diet Super Quick Cookbook. Who says fast food can't be elegant and good for you? Meunire means 'miller's wife' in French and it refers to a rustic style of cooking when fish fillets are drench in flour and then browned in butter. Chickpea flour is use in this recipe but you can use whole wheat flour in this recipe and the fish will still be tasty. This was my first time cooking sole and it was a success. It was a little messy but it tasted delicious. This dish tastes just as good as what you would order at a restaurant. You could easily make this any night of the week for family and friends and everyone would be happy.

Dijon Salmon Burgers

Ingredients:

• 3 pouches (6 oz.) boneless, skinless pink salmon
• 3 scallions, chopped
• 2 tbsp. chopped fresh dill or tarragon
• 1 tbsp. capers, drained and rinsed (optional)
• 1 tbsp. fresh lemon juice
• 1 tsp. Dijon mustard
• 1/4 tsp. salt
• 1/2 tsp. freshly ground black pepper
• 1/4 cup reduced-fat mayonnaise
• 1 large egg
• 4 tsp. extra-virgin olive oil
• lettuce leaves, for serving
• sliced tomato, red onion, and cucumber, for toppings

Makes 4 Servings

1. In a medium bowl, combine the salmon, scallions, dill, capers (if using), lemon juice, mustard, salt, and pepper. Fold in the mayonnaise and egg. Cover and refrigerate for at least 30 minutes.
2. When ready to cook, form the salmon mixture into 4 (1-inch-thick) patties, pressing the mixture together so the patties are firm.
3. In a large, heavy skillet, heat the oil over medium-high heat. Add the patties and cook until well browned on both sides and just firm to the touch, about 6 minutes per side.
4. Serve each burger on a bed of lettuce with tomato, red onion, and cucumber for toppings, if desired.

WW POINTS VALUE: 7 pts. without bun, 10 pts. with bun.

 

Note: This recipe appears in the South Beach Diet Super Quick Cookbook. If you are craving a burger when you're trying to lose weight or are in the early stages of your healthy lifestyle, these burgers are for you. You don't have to have a greasy burger and be happy when you're on a diet. Fish burgers are actually delicious. These salmon burgers are very nice and filling. You can enjoy these burgers without the bun. The raw vegetables add flavor and texture to these fish burgers and will quickly fill you up. These burgers are great for lunch or dinner. Don't forget to add a touch of minced garlic to these burgers because garlic always makes food taste better.



Sauteed Chicken with Marsala

Ingredients:

• 4 boneless, skinless chicken breast halves
• 1/4 tsp. salt
• 1/8 tsp. freshly ground black pepper
• 1 tbsp. extra-virgin olive oil
• 1 tbsp. finely chopped prosciutto
• 4 garlic cloves, minced
• 3/4 cup dry Marsala
• 1 cup low-sodium chicken broth
• 2 tbsp. capers, rinsed, drained and chopped
• 2 tbsp. chopped fresh flat-leaf parsley
• 2 tsp. chopped fresh sage

Makes 4 Servings

1. Season chicken with salt and pepper. In a large skillet heat 2 teaspoons of the olive oil over medium heat. Add chicken; cook for 8-10 minutes or until tender and no longer pink (170 F), turning once. Transfer to a serving platter; cover and keep warm.
2. In the same skillet combine the remaining 1 teaspoon olive oil, prosciutto, and garlic. Cook for 2 minutes, stirring occasionally. Add Marsala. Bring just to boiling; reduce heat. Simmer, uncovered, for 4-5 minutes or until reduced to 1/4 cup. Add chicken broth, capers, parsley, and sage. Return to boiling; boil gently about 8 minutes or until reduced to 2/3 cup. Return chicken to skillet; heat through.

WW POINTS VALUE: 4 pts.

 

Note: This recipe appears in the Sonoma Diet Cookbook. This is what I call classic Italian comfort food that is elegant and tastes heavenly delicious. You can have this restaurant quality dish at home  in 30 minutes or less and you  will be satisfied. If you're on the early phases of your diet, serve a side of sautéed spinach as a side. When you're on your later phases of your diet, you can serve hot cooked whole wheat pasta as a side. This dish is so good it will become a classic at your dinner table.

Lemony Pork Piccata

Ingredients:

• 2 tbsp. whole wheat flour
• 1 1 /4 tsp. kosher salt
• 1/4 tsp. freshly ground black pepper
• 4 (1/4-lb.) lean boneless pork loin chops, trimmed & pounded to scant 1/4-inch thickness
• 3 tsp. unsalted butter
• 2 tsp. extra-virgin olive oil
• 1/2 cup low-sodium chicken broth
• 1/4 cup minced shallots (about 2 large)
• 2 tbsp. lemon juice
• 1 tbsp. capers, chopped
• 1 garlic clove, minced
• 2 tbsp. freshly chopped flat-leaf parsley
• 1 tbsp. grated Parmesan cheese
• 1 tsp. grated lemon zest

Makes 4 Servings

1. Mix together flour, 1 teaspoon of the salt, and the pepper in a large shallow bowl. Coat pork with seasoned flour, shaking off excess.
2. Heat 2 teaspoons of butter and the oil in a large heavy nonstick skillet over medium-high heat. Add pork and cook until browned and cooked through, about 3 minutes per side. Transfer to plate and keep warm.
3. Add broth, shallots, lemon juice, capers, and garlic to skillet. Bring to boil over high heat, scraping up browned bits from the bottom of skillet. Reduce heat to medium and cook, stirring occasionally, until sauce is slightly thickened, about 4 minutes. Season with remaining 1/4 teaspoon salt and whisk in remaining 1 teaspoon butter until melted and sauce is smooth.
4. Return pork to skillet, turning to coat with sauce until heated through. Place pork on 4 plates and spoon sauce evenly over. Stir together parsley, Parmesan and lemon zest in cup; sprinkle over pork.

WW POINTS VALUE: 6 pts.

 

Note: This recipe appears in the WW Family Meals Cookbook. It's a different take on an Italian classic. It's got a nice flare to it. Even through the recipe calls for the pork to be pan fried, broil the meat because broiled or grilled meat always tastes better than pan-fried meat.

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.

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.

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.

Braised Pork Rolls

Ingredients:

• 1/2 cup chopped fresh parsley
• 1/3 cup grated Parmesan cheese
• 1 tbsp. + 1 tsp/ nonpareil capers, rinsed
• 3 garlic cloves, minced
• 1 tsp. grated lemon zest
• 4 boneless center-cut pork chops (5 oz. each, about 3/4-inch thick)
• 3 tbsp. sorghum flour
• 1 tbsp. extra-virgin olive oil
• 3/4 cup gluten-free low-sodium chicken broth
• 2 tbsp. no-salt-added tomato paste

Makes  4 Servings

1. In a small bowl, combine parsley, Parmesan, capers, garlic, and lemon zest.
2. With a sharp knife, slice each chop in half horizontally to make 8 thinner chops. Working wit hone piece at a time, place between 2 sheets of wax paper or plastic wrap and use a meat mallet or a small skillet to pound each to a 1/8-inch thickness.
3. Divide the parsley mixture evenly among the 8 cutlets, pressing down and leaving a 1/4-inch border all around. Starting at one short end, roll the cutlets up. Press on the rolls to seal. Using 2 tablespoons of the flour, sprinkle the rolls evenly all over.
4. In a large skillet, heat the oil over medium heat. Add the pork, seam-side up, and cook until browned, about 2 minutes. Turn the pork, seam-side down, and add the broth and tomato paste to the pan, stirring to combine. Bring to a boil, then reduce to a smmer. Cover and cook until the pork is cooked through but still juicy, about 7 minutes.
5. With a slotted spoon, transfer 2 pork rolls to each of 4 serving plates, leaving the heat on under the sauce.
6. In a small bowl, whisk together 2 tablespoons cold water and the remaining 1 tablespoon flour. Whisk the flour mixture into the sauce in the pan and simmer until lightly thickened, about 2 minutes. Spoon 2 tablespoons of the sauce over each serving.

WW POINTS VALUE: 7 pts.

 

Note: This recipe appears in the South Beach Diet Gluten Solutions Cookbook. This is an elegant Italian dish you won't find at a restaurant but you can make this at home any night of the week. The combination of capers, Parmesan cheese, parsley, garlic, and lemon zest is certainly the perfect taste of Italy mixed in with chicken broth and tomato paste. If you're not going gluten-free, you can use whole wheat flour or all-purpose flour and your meal will be just as tasty.

Salsa Verde for Meat or Vegetables

Ingredients:

• 1/2 cup flat leaf parsley, leaves and thin stems only
• 1/4 cup combination of oregano, basil, and mint
• 2 tbsp. scallions, chopped
• 1 tbsp. capers, rinsed and chopped
• 1 tsp. lemon zest
• 1/2 tsp. garlic, minced or mashed
• 1 pinch crushed red pepper
• 2 tbsp. extra-virgin olive oil
• 1 tbsp. water
• salt
• freshly ground black pepper

Makes 2/3 cup (1 tbsp. per serving)

 

Finely chop all herbs; place in a bowl. Add remaining ingredients and stir to combine. Let sit for 15 minutes; then adjust seasoning as necessary.

 

WW POINTS VALUE: 1 pt.

 

Note: This recipe appear in the New Sonoma Cookbook. Salsa Verde is a rustic Italian sauce that is used for any grilled proteins or vegetables to spice up the dish. It's a really nice sauce to have on hand whenever you want to make a quick and easy meal. If you add lemon juice or vinegar to the sauce, the sauce will become zestier. Add the juice or vinegar before serving because the acid in both the lemon and vinegar will make the herbs discolor.



Pasta with Eggplant & Caper Tomato Sauce

Ingredients:

• 1 medium eggplant, peeled & cut into 1-inch cubes (about 1 lb.)
• 1/4 cup extra-virgin olive oil
• 1 large onion, chopped
• 6 garlic cloves, minced
• 3 lbs. tomatoes, cored & chopped, or 4 (14.5 oz. cans diced tomatoes, undrained)
• 1/2 cup capers, rinsed & drained
• 1/2 cup pitted kalamata olives, coarsely chopped
• 2 tbsp. fresh basil
• 1 tbsp. fresh oregano, chopped
• 1 tbsp. fresh thyme, chopped
• Kosher salt
• freshly ground black pepper
• 12 oz. whole wheat pasta
• 1/4 cup finely shredded Parmesan cheese (2 oz.)

Makes 8 Servings

1. Preheat oven to 375 F. Place eggplant cubes in a 15 X 10 X 1-inch baking pan. Drizzle eggplant with 2 tablespoons of the olive oil; toss to coat. Bake for 18-20 minutes or until eggplant is tender but still holding its shape.
2. Meanwhile, in a large  saucepan heat the remaining 2 tablespoons olive oil over medium heat. Add onion; cook for 5 minutes, stirring occasionally. Add eggplant and garlic, cook about 10 minutes more or until eggplant is very soft and starting to break apart, stirring occasionally.
3. Add tomatoes, capers, and olives to eggplant mixture. Bring to a boil; reduce heat, cover, and simmer for 10 minutes, stirring occasionally. Uncover and simmer for 15-20 minutes more or until desired consistency, stirring occasionally. Stir in basil, oregano, and thyme. Season to taste with kosher salt and pepper.
4. Meanwhile, cook pasta according to package directions; drain well. Return to hot pan; cover and keep warm. Serve sauce over cooked pasta; sprinkle with cheese.

WW POINTS VALUE: 7 pts.

 

Note: This recipe appears in the New Sonoma Cookbook. This is what I call a SAUCE! Tomatoes and eggplant are in season and they are perfect to make this homemade pasta sauce. You can even serve this sauce alongside chicken, turkey, veal and maybe even fish. What makes this an authentic Mediterranean sauce are the basil, thyme, eggplant, kalamata olives and capers. I also highly recommend using 2 tablespoons of tomato paste to make the sauce really thick and flavorful. If you're unsure of what kind of olive oil to use, there's a variety of flavors at the Imperial Olive. For more information, visit www.TheImperialOlive.com.

Casa Tua Restaurant Tuna Tartare

Ingredients:

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

Makes 8 Servings

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

WW POINTS VALUE: 10 pts.

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