Oven-Baked Egg Bites

 Ingredients:

• 1 cooked chicken sausage, crumbled (any variety)
• 2 Tbsp. cooked baby portabella mushrooms, minced
• 6 eggs
• 1/2 cup shredded white cheddar (you can use any shredded cheese)
• 1/4 cup cottage cheese, 4% fat
• salt
• freshly ground black pepper
• cooking spray

Makes 6 Servings

1. Make sure to cook the sausage and mushrooms prior to making the egg bites.
2. Preheat oven to 300 degrees F. Fill a baking dish with 1 inch water and place on the bottom rack of the oven. This creates a humid environment and helps cook the eggs evenly.
3. Add the eggs, cheese, cottage, cheese and dash of salt and pepper to a blender. Blend on high for 30-45 seconds until mixture is frothy.
4. Spray a 6 ct muffin tin lightly with non-stick cooking spray. Fill each evenly with the egg mixture.
5. Top with the cooked sausage and mushrooms, divided evenly between the muffin tins.
6. Place on the middle rack of the oven and bake for 30 minutes or until the center of the egg bites are set.
7. Remove from the oven and let sit for about 5 minutes. Remove each carefully with a spatula. Store in the refrigerator for up to 3 days or freeze for up to 2 months.

WW POINTS VALUE: ?

Note: This recipe appears on www.palm.southbeachdiet.com/recipes. Eggs with sausage and cheese for breakfast is delicious when it's done right. These egg bites are easy to make and are great for when you are on-the-go. You can make a huge batch and enjoy them throughout the week or freeze some for up to 2 months. 

Mug Scramble

 Ingredients:

• ¾ cup arugula, fresh, chopped
• 2 Tbsp. red bell pepper, diced
• 2 Tbsp. tomatoes, diced
• 2 large eggs
• 1 Tbsp. unsweetened almond milk
• 1 Tbsp. cheddar cheese, shredded
• Nonstick cooking spray
• Salt 
• freshly ground black pepper

Makes 1 Serving

1. 1.Spray a large microwave-safe mug lightly with nonstick cooking spray. Add the vegetables and microwave on high for about a minute or until vegetables are soft. Drain any excess liquid from the mug when finished cooking.
2. 2.Crack the eggs into the mug. Add the almond milk and whisk well with a fork. Microwave on high for 45 seconds.
3. 3.Remove the mug and stir. Microwave for another 45 seconds to a minute or until your scrambled eggs are nice and set. Note: Microwave ovens may vary, so adjust your cooking time accordingly.
4. 4. Top your mug with cheese, salt and pepper. Let your mug cool for about 5 minutes before eating. 

WW POINTS VALUE: ? 

Note: This recipe appears on www.palm.southbeachdiet.com/recipes. Who says fast food is not good for you?  You can make this scramble in less than 10 minutes and you will have a filling and tasty breakfast. This Mug Scrambles tastes just as delicious as your favorite omelet. Packed with mouthwatering ingredients like fresh arugula, tomatoes, bell peppers and cheddar cheese, this Mug Scramble can be popped in the microwave for less than two minutes and enjoyed on your way out the door. If you don't have arugula on hand, use kale or spinach and the dish will be just as good. 

Sweet Potato Egg Cups

 Ingredients:

For the Crust:

• 1 medium sweet potato, peeled and shredded
• 1/4 tsp. sea salt
• 2 tsp. coconut oil, melted
• 1/4 tsp. freshly ground black pepper
• 1/4 tsp. garlic powder

For the Egg Cups:

• 12 large eggs
• 1/2 cup heavy cream
• 1/4 tsp. sea salt
• 1/2 tsp. freshly ground black pepper
• 1/4 cup chopped spinach
• 1/4 cup diced tomatoes
• 1/4 cup feta cheese
• 1/4 cup shredded cheddar cheese

Makes 12 egg cups (3 egg cups per serving)

1. Preheat the oven to 400 F. Line a 12-cup muffin tin with silicone cups or paper cupcake liners and set aside. 
2. Combine the sweet potato and sea salt in a strainer and toss to coat. Let the mixture sit for 20 minutes to release any excess water. Transfer the sweet potato to a piece of cheesecloth and squeeze out the water. 
3. Put the sweet potatoes in a bowl and add the coconut oil, black pepper, and garlic powder. Toss to combine. 
4. Divide the sweet potato mixture evenly between the 12 muffin cups with the tip of a spoon. 
5. Bake for 15 minutes. Remove the muffin tin from the oven.
6. While the sweet potatoes are cooking, prepare the egg cups by adding the eggs, heavy cream, salt pepper, spinach, and tomatoes to a bowl and whisk to combine. 
7. Pour equal amounts of the egg mixture into the baked sweet potato cups. Top with the feta and cheddar. 
8. Bake for 15-20 minutes, or until the eggs are set. 
9. Remove from the oven and allow the egg cups to cool slightly before serving. 

WW POINTS VALUE: 9 pts. 

Note: This recipe appears in the New Keto-Friendly South Beach Diet book. Egg cups are great for breakfast or as a snack. These cups are an easy portable source of protein; they are freezer friendly and can be made in advance. These particular egg cups are flavorful and savory and they will quickly fill you up. The combination of eggs, cheese and vegetables is quite delicious when they are done right. 

Sausage & Cheese Breakfast Cups

 Ingredients:

• 4 oz. turkey sausage or crumbled turkey bacon
• 1/2 green bell pepper
• 1/4 onion, chopped
• 5 large eggs
• 1 (12 oz.) package sliced mushrooms
• 1/2 cup shredded reduced-fat cheddar cheese

Makes 6 Cups (1 cup per serving)

1. Preheat the oven to 350 F. Coat a 6-cup nonstick muffin pan with cooking spray or line with paper baking cups. 
2. In a medium skillet over medium-high heat, cook the sausage, pepper and onion for 5 minutes, or until the sausage is no longer pink. Soon the mixture into a bowl and cool slightly. Stir in the  eggs and mushrooms. Evenly divide the mixture among the prepared muffin cups. Sprinkle with the cheese. 
3. Bake for 20 minutes, or until egg is set. 

WW POINTS VALUE: 4 pts. 

Note: This recipe appears in the South Beach Diet Cookbook. These treats are a healthier and different take on the typical egg muffin you would get at a fast food restaurant. You can use bacon or sausage in these egg muffins and they will fill you up. You can also use any kind of shredded cheese in these muffins and they will still be tasty. You can make these muffins on the weekend and warm them in the microwave for a fast treat for breakfast or an on-the-go snack. 

Mexican Breakfast Bake

Ingredients:

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

Makes 8 Servings (1 piece per serving)

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

WW POINTS VALUE: 10 pts. 

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

Ricotta & Cheddar Cheese Omelette

Ingredients:

• 4 large eggs
• 4 egg whites
• 3/4 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 4 tsp. extra-virgin olive oil
• 1 small red onion, finely chopped
• 1/2 cup chopped red bell pepper
• 2 garlic cloves, minced
• 1 tsp. herb seasoning
• 1/4 cup fat-free ricotta cheese
• 1/4 cup shredded fat-free cheddar cheese

Makes 4 Servings (1/4 omelette per serving)

1. Lightly beat the eggs, egg whites, 1/2 teaspoon of the salt, 1/8 teaspoon of the black pepper in a medium bowl; set aside. 
2. Heat 2 teaspoons of the oil in a large skillet over medium heat. Add the onion bell pepper, garlic, herb seasoning, and the remaining 1/4 teaspoon salt and 1/8 teaspoon black pepper; cook, stirring, until the vegetables are softened, about 4 minutes. Transfer to a medium bowl and stir in the ricotta and cheddar
3. Wipe the skillet with a paper towel. Add the remaining 2 teaspoons oil to the skillet and set over medium-high heat. Add the egg mixture and cook until almost set, about 3 minutes, frequently lifting the edges with a heatproof rubber spatula to allow the uncooked portion of egg to run underneath. Spoon the cheese mixture on one half of the eggs and fold the unfilled portion of egg over to enclose the filling. Cook, turning once, until the filling is heated through, about 2 minutes. Cut the omelette into 4 portions. 

WW POINTS VALUE: 4 pts. 

Note: This recipe appears in the WW in 20 Minutes Cookbook. This is a simple yet flavorful omelette to enjoy for breakfast, lunch, or dinner. The combination of vegetables, eggs and cheese is tasty and satisfying. 

Spicy Parmesan Crisps

Ingredients:

• 1 cup shredded Parmesan cheese
• 1 small serrano pepper, thinly sliced
• 2 sweet mini peppers, thinly sliced
• 1/2 tsp. Italian seasoning
• 1/4 tsp. red pepper flakes

For the toppings: (optional)

• 1/4 cup shredded full-fat sharp cheddar cheese
• 1/2 tbsp. hemp seeds
• 1/2 tsp. smoked paprika
• 1/2 tsp. onion powder

Makes 10 crisps (5 crisps per serving)

1. Preheat the oven to 400 F. Line a large baking sheet with parchment paper or a large silicon baking mat. 
2. Place a heaping tablespoon of Parmesan on the prepared baking sheet and spread it into a 3-inch circle. This is most easily done using a 3-inch egg ring or cookie cutter as a guide. Repeat until all the cheese has been used; you should have enough for 10 circles. 
3. Carefully portion the sliced serrano pepper and sweet peppers on top of the cheese circles and sprinkle each circle with the Italian seasoning  and red pepper flakes. Additional toppings may be added or substituted. 
4. Bake for about 5-7 minutes, or until the edges begin to brown. 
5. Let the crisps cool slightly for a minute or two on the baking sheet before serving. Store them in an airtight container for up to 2 days. 

WW POINTS VALUE: 2 pts. 

Note: This recipe appears in the New-Keto Friendly South Beach Diet book. Who doesn't love cheese? These cheese crisps are a healthy and delicious alternative to crackers. Don't be intimidated by the ingredients in these treats. The ingredients are more natural and flavorful and these crisps are more flavorful than ordinary crackers. They can be made in 10 minutes or less and are great for a midday snack or for a gathering. You can use any kind of cheeses in this recipe and the crisps will still be tasty. 

Chicken Shepherd's Pie with Cauliflower

Ingredients:

For the Filling:

• 2 tbsp. extra-virgin olive  oil
• 1 medium onion, finely chopped
• 1 celery stick, finely chopped
• 1 (one-inch) piece fresh gingerroot, grated
• 2 garlic cloves, minced
• 1 tsp. ground turmeric
• 1 lb. lean ground chicken or turkey
• 1/2 cup halved cherry tomatoes
• 1/2 tsp. dried thyme
• 1/2 tsp. dried marjoram
• 1 small dried bay leaf
• 2 cups packed baby kale

For the Topping:

• 2 cups finely chopped cauliflower florets
• 2 tbsp. ghee or butter
• 1/4 cup heavy cream
• 1/2 tsp. turmeric (optional)
• 1/2 cup shredded cheddar cheese

Makes 4 Servings

1. Preheat the oven to 425 F. 
2. Heat the oil in a large deep skillet over medium heat. Add the onion and celery and cook until soft. Stir in the ginger, garlic, and turmeric and cook, stirring for 30 seconds, until fragrant. 
3. Add the chicken and turn up the heat to medium-high. Cook, stirring occasionally, until golden brown, about 5-6 minutes. Add the tomatoes, thyme, marjoram and bay leaf, reduce the heat to medium-low, and simmer for about 15-20 minutes, until thickened. Stir in the baby kale and turn off the heat. 
4. Meanwhile, steam the cauliflower florets for about 8-10 minutes, until soft. Transfer the cauliflower to a large saucepan and mash it with the ghee, heavy cream, turmeric (if using), and cheddar over medium heat, until creamy. If you prefer a smoother mash, blitz the mixture in a food processor. Season with salt and pepper to taste and set it aside. 
5. Transfer the filling to a large pie dish or divide it among 4 individual pie dishes or ramekins. Top it with the mashed cauliflower, ruffling it with a fork. 
6. Bake for about 15 minutes, or until bubbling and golden. 

WW POINTS VALUE: 11 pts. 

Note: This recipe appears in the New Keto-Friendly South Beach Diet book. Shepherd's Pie is considered the national dish of England and a classic comfort food. This version is keto-friendly because it contains a lot of vegetables and uses lean ground meat. The mashed cauliflower is used in place of traditional mashed potatoes. You can use lean ground beef, chicken, or turkey in this recipe for a succulent flavor. Don't worry if the plate looks messy; it still tastes delicious. 

Smoky Goat Cheese & Almond Balls

Ingredients:

• 1 (8 oz.) package cream cheese
• 1 (10 1/2 oz.) package soft goat cheese
• 1 ripe avocado, mashed
• 1 tbsp. fresh lemon juice
• 1/3 cup shredded Parmesan or sharp cheddar cheese
• 3 tbsp. unsalted butter, softened or at room temperature
• 1/4 tsp. smoked paprika
• 1/4 tsp. minced garlic and/or onion powder
• 1/4 tsp. ground cumin

For the Garnish:

• 1/3 cup smoked almonds, chopped
• 3 tbsp. fresh chopped chives
• 1 tsp. fresh chopped thyme

Makes 24 balls (1 ball per serving)

1.  Whisk together all of the cheese ball ingredients until thoroughly combined. Add salt and pepper to taste. Refrigerate the mixture for about 30 minutes. 
2. Line a flat serving platter with parchment paper and set it aside. 
3. Mix together the garnish of smoked almonds, chives, and thyme in a small bowl. 
4. Scoop out 1 tablespoon of the cheese ball mixture and roll it into the almond garnish. Arrange the balls on the prepared platter and refrigerate until firm. 

WW POINTS VALUE: 3 pts. 

Note: This recipe appears in the New Keto-Friendly South Beach Diet book. These little cheese bites pack a creamy punch of flavor. These cheese balls make a nice snack and an appetizer for a gathering. The cheeses and the mashed avocado give these treats a nice creamy texture and they melt in your mouth. These cheese balls make a wonderful snack on their own or with vegetables or keto-friendly chips. 

Bacon & Cheddar Egg Cups

Ingredients:

• 20 eggs
• 1 cup whole buttermilk
• 1 cup plain whole-milk Greek yogurt
• 1/3 cup cooked & crumbled bacon
• 1/4 cup shredded cheddar cheese
• salt
• freshly ground black pepper

Makes 24 egg cups (2 egg cups per serving)

1. Preheat the oven to 350 F. 
2. Lightly grease with butter two 12-count muffin tins (for 24 total muffins) and set aside.
3. Whisk the eggs, buttermilk, yogurt, salt and pepper to taste in a large mixing bowl.
4. Divide the mixture evenly between 24 prepared muffin cups. 
5. Divide the bacon and cheddar among the cups. 
6. Transfer to the oven and bake for 20-25 minutes. until the eggs are set. 
7. Cool for 5-10 minutes in muffin tins and then gently slide a butter knife around the edges to release the egg cups. Remove them to  wire rack. 
8. Serve warm or store in an airtight container in the refrigerator for 3-4 days. 

WW POINTS VALUE: 6 pts.

Note: This recipe appears in the New Keto-Friendly South Beach Diet book. If you like eggs dishes, these egg treats are for you. These egg cups are a great way to start your morning. They're made with buttermilk, yogurt and the fillings of your choice. The combination of cheddar and bacon is delicious and these egg cups taste just as good as what you would order at a fast food joint or at a café. 

Scalloped Potatoes with Cheese

Ingredients:

• 2 tbsp. whole wheat flour
• 1 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 6 red potatoes (about 2 lbs.), peeled
• 9 tbsp. shredded reduced-fat Gruyere or cheddar cheese
• 2 cups fat-free half-and-half

Makes 8 Servings (1/2 cup per serving)

1. Preheat the oven to 350 F. Spray an 8-inch square baking dish with nonstick spray. 
2. Stir together flour, salt, and pepper in a cup. 
3. Cut potatoes crosswise into 1/4-inch slices. Arrange one-third of potatoes in overlapping layer in prepared baking dish. Sprinkle with half of seasoned flour and 3 tablespoons cheese. Top with half of remaining potatoes; sprinkle with remaining seasoned flour and 3 tablespoons cheese. Arrange remaining potatoes on top and sprinkle with remaining 3 tablespoons cheese. Pour half-and-half over all. 
4. Cover baking dish with foil; bake 45 minutes. Reduce oven temperature to 325 F. Uncover and bake until top is golden brown and potatoes are tender, about 1 hour longer. 

WW POINTS VALUE: 5 pts. 

Note: This recipe appears in the WW New Complete Cookbook. This is another delicious take potatoes. Potatoes can be a wonderful comfort food when they're done right. The combination of cheese and potatoes is quite delicious.. I also recommend adding minced garlic to these potatoes because garlic always makes everything taste better. 

Stuffed Pepper Tacos

Ingredients:

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

Makes 4 Servings (1 taco per serving)

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

WW POINTS VALUE: ?

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

Burritos with Turkey and Pinto Beans

Ingredients:

• 2 tsp. canola oil
• 3/4 lb. ground skinless turkey breast
• 1 (15 1/2 oz.) can pinto beans, rinsed and drained
• 2 garlic cloves, minced
• 2 tsp. chili powder
• 4 (8-inch) whole wheat tortillas
• 8 tbsp. fat-free salsa
• 4 tbsp. reduced-fat cheddar cheese
• 2 scallions, thinly sliced

Makes 4 Servings (1 burrito per serving)

1. To make filling, heat oil in a large skillet over medium-high heat. Add turkey and cook, breaking it up with a wooden spoon, until browned, about 6 minutes. Add beans, garlic, and chili powder; cook, stirring occasionally, until heated through, about 2 minutes. 
2. Meanwhile, warm tortillas according package directions. 
3. Place tortilla on work surface; spoon one-fourth of filling along center. Top with 2 tablespoons salsa and 1 tablespoon cheddar; sprinkle with one-fourth of scallions. Fold sides of tortilla over to enclose filling. Place, seam side down, on platter. Repeat with remaining tortillas, filling, salsa, cheese, and scallions. 

WW POINTS VALUE: 10 pts. 

Note: This recipe appears in the WW Family Meals Cookbook. Burritos are a delicious Mexican comfort food when they are done right. These burritos are filling and flavorful and are packed with protein and vegetables. You can make these treats for lunch or dinner and you will be satisfied. 

White Chipotle Chicken Chili

Ingredients:

• 2 tbsp. extra-virgin olive oil
• 3 medium onions, chopped
• 4 large garlic cloves, minced
• 2 1/2 lbs. boneless, skinless chicken breasts, cut into 1-inch chunks
• 1 tbsp. chipotle chili powder or chili seasoning
• 4 tsp. ground cumin
• pinch salt
• 3 (19 oz.) cans cannellini beans, drained and rinsed
• 3 cups lower-sodium chicken broth
• 1/2 cup fat-free half-and-half
• 1/2 cup reduced-fat shredded cheddar cheese
• 1/4 cup chopped fresh cilantro

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

1. In a large Dutch oven, heat the oil over medium-low heat. Add the onions and cook, stirring occasionally, until beginning to soften, 4-5 minutes. 
2. Push the onions to one side of the pan, add the chicken, and sprinkle with the chipotle chile powder, cumin, and salt to taste. Cook, stirring, until most of the chicken is cooked through, about 8 minutes. 
3. Meanwhile, in a food processor, combine the remaining beans and remaining 1 cup broth. Process to a smooth puree. 
4. Stir the bean puree and half-and-half into the soup. Divide the soup among 4 bowls and serve hot sprinkled with chees and cilantro. 

WW POINTS VALUE: 9 pts. 

Note: This recipe appears in the South Beach Diet Super Quick Cookbook. Chili is such a wonderful comfort food and this chili is a nice comforting chili. This is a different kind of chili because it uses chicken and white beans instead of the traditional beef and red beans. This chili can be frozen after its made and be enjoyed again when it is defrosted. 

Burritos with Turkey and Pinto Beans

Ingredients:

• 2 tsp. extra-virgin olive oil
• 3/4 lb. ground turkey breast
• 1 (15 1/2 oz.) can pinto beans, rinsed & drained
• 2 garlic cloves, minced
• 2 tsp. chili powder
• 4 (8-inch) whole wheat tortillas
• 8 tbsp. fat-free salsa
• 4 tbsp. shredded fat-free cheddar cheese
• 2 scallions, thinly sliced

Makes 4 Servings (1 burrito per serving)

1. To make the filling, heat oil in a large skillet over medium-high heat. Add turkey and cook, breaking it up with a spoon, until browned, about 6 minutes. Add beans, garlic, and chili powder; cook, stirring occasionally, until heated through, about 2 minutes. 
2. Meanwhile, warm tortillas according to package directions.
3. Place tortillas on work surface; spoon one-fourthof filling along center. Top with 2 tablespoons salsa and 1 tablespoon cheddar; sprinkle with one-fourth of scallions. Fold sides of  tortilla over to enclose filling. Place, seam side down, on platter. Repeat with remaining tortillas, filling, salsa, cheese, and scallions. 

WW POINTS VALUE: 10 pts.

Note: This recipe appears in the WW Family Meals Cookbook. If you're having a craving for Mexican food, do not go to the local fast food joint or restaurant. You can make these tasty treats at home in 20 minutes or less. Turkey burritos taste just as good as beef burritos. Also, when you make your own salsa, you have your healthy serving of vegetables and you know what's in the salsa. If you don't have pinto beans on hand, use black beans and the burritos will be just as good. Don't forget to season your turkey with salt and ground pepper. Nobody wants to eat bland food. 

Layered Chicken Taco Salad

Ingredients:

• 2 tsp. canola oil
• 1 lb. ground chicken  breast 
• 1 onion, chopped
• 2 garlic cloves, minced
• 1 tbsp. ground cumin
• 1 tbsp. ground dark chili powder
• 1 (8 oz.) can no-salt-added tomato sauce
• 1/4 cup water
• 1/4 cup shredded cheddar cheese
• 1/4 cup chopped fresh cilantro
• 1 cup fat-free refried beans
• 3 cups shredded iceberg lettuce
• 1/2 cup salsa verde
• 1/4 cup fat-free sour cream
• 12 reduced-fat tortilla chips

Makes 6 Servings (3/4 cup salad with 2 tortilla chips per serving)

1. Heat the oil in a large skillet over medium-high heat. Add the chicken, garlic, onions, cumin and chili powder. Cook, breaking up the chicken with a wooden spoon, until browned, about 8 minutes. Stir in the tomato sauce and water; bring to a boil. Reduce the heat and simmer, uncovered, until the flavors are blended and the liquid has evaporated, about 6 minutes. Remove the skillet from the heat; stir in the cheese and cilantro.
2. Spread the beans in the bottom of a 7 X 11-inch baking dish; top with a layer of the lettuce, hen with the chicken mixture, salsa, and finally a layer of sour cream. Tuck the chips around the dish. Serve at once.

WW POINTS VALUE: 5 pts. 

Note: This recipe appears in the WW Ultimate Chicken Cookbook. This is a wonderful dish to enjoy during the game day, movie night or any night of the week. It's quick, easy and flavorful. If you don't have ground chicken available, ground turkey works just as well. If you don't have salsa verde on hand, use homemade guacamole or homemade tomato salsa and the dish will be just as tasty. 

Cheese Ball

Ingredients:

• 3/4 cup low-fat sharp cheddar cheese
• 3/4 cup no-salt-added, reduced-fat cottage cheese
• 1 tbsp. Dijon mustard
• 1/8 tsp. cayenne pepper
• 1 (8 oz.) package fat-free cream cheese, cut into quarters, at room temperature
• 1 tbsp. each dried basil, oregano, marjoram, coriander, paprika
• salt
• freshly ground black pepper
• 1/2 cup chopped fresh parsley

Makes 16 Servings (2 tablespoons per serving)

1. In a food processor, pulse the cheddar cheese, cottage cheese, mustard, and cayenne until  very smooth, about 2 minutes. Add the cream cheese, herbs, salt and pepper; process until smooth, scraping down the sides of the bowl as needed. Scrape with a spatula onto a large sheet of  plastic wrap.
2. Wrap the plastic around the cheese mixture and shape it into a 4-inch ball or 7-inch-long log with your hands. Refrigerate until firm, at least 3 hours or overnight.
3. Just before serving, sprinkle half of the parsley in a circle onto a sheet  of plastic wrap. Unwrap the cheese ball or log and place onto the parsley. Sprinkle the remaining parsley on top and press to help leaves adhere. Carefully roll any uncoated areas in the loose parsley, and smooth the shape, if needed. Place on a serving plate and serve with cut up vegetables of your choice.

WW POINTS VALUE: 1 pt. 

Note: This recipe appears in the WW New Complete Cookbook. These treats make a great appetizer or snack. These treats are cheesy and flavorful. The original recipe called for a .9-oz. package of dry vegetable soup/recipe mix but I use a combination of dry herbs and spices such as basil, oregano, coriander, marjoram and paprika and the cheese balls were just as flavorful and spicy. These cheese balls are also spreadable for crackers and bread too. 

Southwestern Omelet

Ingredients:

• 8 large eggs, beaten
• 2 tbsp. milk
• 1 tbsp. extra-virgin olive oil
• 1/2 cup red onions, diced
• 1/2 cup bell pepper, diced
• 1 tbsp. minced garlic
• 1 tbsp. chile powder
• 1/2 cup tomatoes, chopped
• 1 cup black beans, canned, drained
• 1 tbsp. cilantro, chopped
• 2 oz. cheddar cheese, crumbled
• salt
• freshly ground black pepper

Makes 4 Servings (1 omelet per serving)

1. Heat sauté pan over medium-high heat. Add olive oil, red onion, and bell pepper. Season with salt and pepper. Sauté until slightly brown.
2. Add garlic and chile powder; cook until aromatic. Stir in tomatoes and beans. Adjust seasoning with salt and pepper. Finish with chopped cilantro.
3. Use filling in omelet; top with cheddar cheese and fold over.

WW POINTS VALUE: 7 pts.

Note: This recipe appears in the New Sonoma Diet Cookbook. Omelets are a wonderful treat from time to time. This particular omelet is very flavorful and filling with all the vegetables. This omelet compliments the flavors of the American Southwest and will quickly fill you up. 

Mexican-Style Sloppy Joes

Ingredients:

• 1 tsp. extra-virgin olive oil
• 1/2 lb. lean ground beef
• 2 garlic cloves, minced
• 1 cup cut-up butternut squash, cut into 1/2-inch dice
• 1 tsp. chili powder
• 1/2 tsp. ground cumin
• 1 1/4 cups mild or medium fat-free salsa
• 1 cup frozen corn kernels, thawed
• 2 multigrain English muffins, split and toasted
• 8 tbsp. shredded reduced-fat Mexican cheese blend

Makes 4 Servings (1/2 English muffin, 3/4 cup beef mixture and 2 tablespoons cheese per serving)

1. Preheat broiler or toaster oven.
2. Heat oil in a large skillet over medium heat. Add beef and garlic and cook, breaking it up with a wooden spoon, until lightly browned, about 4 minutes. Stir in squash, chili powder and cumin; cook, covered, stirring occasionally, until squash is tender, about 8 minutes. Stir in salsa and corn; simmer, stirring occasionally, until flavors are blended, about 2 minutes longer.
3. Place English muffins, cut side up, on broiler rack. Top each with 2 tablespoons Mexican cheese blend and broil until chees is melted, about 1 minute. Spoon scant 3/4 cup beef mixture on each muffin half.

WW POINTS VALUE: 6 pts.

 

Note: This recipe appears in the WW Family Meals Cookbook. These sloppy joes are a delicious guilty pleasure and a new twist on comfort food. Mexican food is comfort food and a guilty pleasure as are sloppy joes. Put them together and you have a new favorite comfort food. Who knew butternut squash could taste so good in sloppy joes. If you don't have ground beef on hand, ground chicken or turkey will work just as well. I also added minced garlic to the sloppy joes because garlic always makes everything taste better.

 

Mini Mexican Frittatas

Ingredients:

• 4 large eggs
• 1/4 cup low-fat milk
• 1/4 cup fat-free chucky salsa, drained
• 1/4 cup shredded reduced-fat cheddar cheese
• 1/4 tsp. cumin
• pinch salt
• pinch freshly ground black pepper

Makes 6 Servings (1 frittata per serving)

1. Preheat the oven to 350 F. Line 6-cup muffin pan with foil liners.
2. Whisk together eggs, milk, salsa, cheese, cumin, salt, and pepper in a medium bowl.  Ladle about 1/4 cup of egg mixture into each prepared muffin cup.
3. Bake until fritattas puff up and edges are golden, about 20 minutes.

WW POINTS VALUE: 2 pts.

 

Note: This recipe appears in the WW Family Meals Cookbook. These egg dishes are a compliment to Mexico with all the flavors combined in baked eggs. These frittatas are fluffy and delicious. I added the salt and pepper because I don't like bland food. If you don't have salsa on hand, use diced tomatoes and jalapeno peppers and the frittatas will be just as tasty. You can make these frittatas on the weekend and enjoy them for breakfast during the week instead of having doughnuts on-the-go.