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. 

Coriander-Studded Tenderloin Steak

Ingredients:

• 4 (3-4 oz.) beef tenderloin steaks, cut 1-inch thick
• Kosher salt
• 1 tbsp. reduced-sodium soy sauce
• 1 tbsp. extra-virgin olive oil
• 1 tbsp. freshly chopped chives
• 2 garlic cloves, minced
• 1/2 tsp. coriander seeds or cumin seeds, crushed
• 1/2 tsp. celery seeds
• 1/2 tsp. coarsely ground black pepper

Makes 4 Servings

1. Preheat broiler. Trim fat from steaks. Season steaks with kosher salt. In a small bowl, combine soy sauce, olive oil, chives, garlic, coriander or cumin seeds, celery seeds and pepper. Brush mixture onto both sides of each steak.
2. Place steaks on the unheated rack of a broiler pan. Broil 3-4 inches from heat for 12-14 minutes for medium-rare doneness (145 F) or 15-18 minutes for medium doneness (160 F), turning once halfway through broiling time.

WW POINTS VALUE: 4 pts.

 

Note: This recipe appears in the New Sonoma Cookbook. If you ever have a carnivore craving and you want it on the table in 30 minutes or less, this dish is for you. I was craving steak and this dish have flavor all over it. If you have coriander seeds, you can grind them in a spice or coffee grinder and they will work just fine. I highly recommend mixing the ground coriander and cumin together with the olive oil, soy sauce and chives because it gives the seasoning a citrus flavor that packs a punch. You can use any kind of meat with this seasoning and the dish will still be delicious. You can also put the seasoning on the steak and let it marinate up to 24 hours if you want a more intense flavor. I highly recommend using Garlic Infused Extra-Virgin Olive Oil from the Imperial Olive in Williamsburg, VA because garlic always makes everything better. For more information, visit www.TheImperialOlive.Com. 

South Beach Cole Slaw

Ingredients:

• 1 cup mayonnaise
• 3 tbsp. Dijon mustard
• 3 tbsp. cider vinegar
• 1 1/2 tsp celery seed
• 1 tsp granular sugar substitute
• 1 small (1-to 1 1/2-lb.) head green cabbage, shredded (4 cups)
• 1 small (1-to 1 1/2-lb.) head red cabbage, shredded (4 cups)
• salt
• freshly ground black pepper

Makes 16 (1/2 cup) Servings

Whisk together mayonnaise, mustard, vinegar, celery seed and sugar substitute. Add cabbage and toss to combine, Season to taste with salt and pepper and refrigerate until ready to serve.

WW POINTS VALUE: 3 pts

Note: This recipe appears in the South Beach Diet Quick & Easy Cookbook. Who doesn't love coleslaw?! Now that grilling season is in full swing, this is a great side dish for your picnic table this summer. This  dish also makes a great snack or light lunch or dinner for the summer when you are battling the heat wave. The whole dish takes 20 minutes to make and it's worth it. Once you've made this classic dish, you'll never buy the packed cole slaw at the grocery store again.

Mary on the Beach

Ingredients:

• 1 (28 oz.) can whole peeled tomatoes, with juices
• 1 cup chilled water
• 1/3 cup freh lemon juice
• 1 tbsp Worcestershire sauce
• 1 tsp hot pepper sauce
• 1/4 tsp celery seeds
• 1/4 tsp freshly ground black pepper
• Ice cubes
• 4 celery stalks with leaves
• 4 lime wedges

Makes 4 (1-cup) Servings

1. In a blender, puree the tomatoes and their juices until smooth. Strain puree into a large pitcher, pushing liquid through the strainer with a rubber spatula; discard the seeds. Add water, lemon juice, Worcestershire sauce, hot pepper sauce. celery seeds and pepper to pitcher; stir to combine.
2. Fill 4 (10 oz.) glasses with ice. Pour tomato mixture over ice, add a celery stalk and lime wedge to each glass and serve.

WW POINTS VALUE: 1 pt

Note: This recipe appears in the South Beach Diet Taste of Summer Cookbook. This is a deliciously healthy alternative to a Bloody Mary and a great way to kickstart your weight loss. This drink can be made in about 10 minute. But if you're in a hurry, you can substitute 3 cups  low-sodium tomato juice. Or if you're a gardener or just came back from the local farmer's market, you can use the ripest tomatoes whirled in a juicer for the freshest tomato juice. The Worcestershire sauce, the hot pepper sauce and freshly ground black pepper give this drink a real kick.