Spinach and Artichoke Quiche Cups

Ingredients:

• 3 large eggs, lightly beaten
• 1/2 cup heavy cream
• 2 Tbsp. olive oil
• 1/2 cup cherry tomatoes, halved
• 3 scallions, thinly sliced
• 1/3 cup canned artichoke hearts, chopped
• 1/3 cup cooked bacon (5-6 slices) or pancetta, chopped
• 1/3 cup roasted red peppers, chopped
• 2 cups baby spinach
• 1/3 cup Kalamata olives, pitted and sliced
• 1 Tbsp. fresh chopped oregano or 1 tsp. dried oregano
• 1/3 cup crumbled feta cheese
• 4 Tbsp. shredded kefalotiri or Parmesan cheese
• salt
• freshly ground black pepper

Makes 6 Servings (1 quiche per serving)

1. Preheat the oven to 375°F.
2. Line a 6-cup muffin tin with paper cupcake liners (or grease lightly with butter) and set aside.
3. Whisk together the eggs and heavy cream in a large bowl.
4. Heat the olive oil in a large skillet over medium heat. Add the cherry tomatoes and scallions and cook for 2 to 3 minutes, stirring often.
5. Add the artichoke hearts, bacon, roasted peppers and spinach. Cook for 1 minute until the spinach has just wilted.
6. Add the mixture to the bowl with the eggs and cream. Stir in the olives, oregano and feta and season with salt and pepper to taste.
7. Using a 1/4 cup measure, divide the mixture among the prepared cups, filling until about 1/4-inch from the top.
8. Sprinkle the shredded cheese on top.
9. Bake for 15 to 18 minutes, or until golden and the eggs are set.
10. Remove quiche cups from the oven and let them cool slightly before serving.

WW POINTS VALUE: 7 pts. 

Note: This recipe appears in the New Keto-Friendly South Beach Diet book. Don't be intimidated by the ingredients in this recipe. A quiche is a French dish that usually has a pastry crust and is filled with eggs, milk or cream. Quiches can also be made with vegetables, meat and seafood. These mini quiche cups are filled with Mediterranean flavors, both cheese and vegetables, and are great for breakfast, lunch or an on-the-go snack. Kefalotiri is a hard Greek cheese. If you don't have this chees on hand, Parmesan cheese will work just as well. These quiche cups are flavorful and will quickly fill you up. 

Lemon-Rosemary Braised Chicken Breasts

Ingredients:

• 3 tbsp. extra-virgin olive oil
• 4 (4 oz.) medium boneless, skinless chicken breasts
• 2 leeks, white parts only, chopped
• 3-4 garlic cloves, smashed
• 2 slices pancetta or bacon, diced (optional)
• 2 tbsp. white balsamic vinegar
• 2 cups cherry tomatoes, cut in half
• 2 lemons, 1 zested and juiced, the other cut into wedges
• 2-3 sprigs fresh rosemary
• 2 sprigs fresh sage (optional)
• 1 cup reduced-sodium chicken broth

Makes 4 Servings

1. Heat 2 tablespoons of the olive oil in a large, heavy-bottomed skillet over medium-high heat. Add the chicken breasts and cook, turning, until golden brown and all over, about 7-10 minutes. Transfer them to a plate and set it aside. 
2. Add the remaining tablespoon of olive oil and the leeks to the skillet  and saute for 3-4 minutes, until softened. Stir in the garlic and pancetta (if using), and cook for 2-3 minutes. 
3. Deglaze the pan with the white balsamic vinegar. Add the tomatoes, lemon zest, lemon juice, rosemary, and sage (if using), and return the chicken breasts to the skillet. Season with salt and pepper to taste and then pour in the chicken broth. 
4. Reduce the heat to medium-low and cook, covered, for about 20 minutes or until the sauce is reduce by half and the chicken is fully cooked (an instant-read thermometer placed in the center of the breast should read 165 F). If the pan gets dry during cooking, add a splash of broth or water as needed. 
5. Slice the chicken breasts and spoon the sauce on top; serve with lemon wedges. 

WW POINTS VALUE: 9 pts. 

Note: This recipe appears in the New Keto-Friendly South Beach Diet book. This is a wonderful meal to kick-start your healthy lifestyle. It's both filling and flavorful. The combination of pancetta, tomatoes, leeks, garlic and herbs adds a nice zing to this dish. If you don't have leeks on hand, use minced onion or shallots and the dish will be delicious. 

Grilled Buffalo Chicken Salad

Ingredients:

• 2 large boneless, skinless chicken breasts
• 1/4 cup hot sauce
• 3 heads romaine lettuce, chopped
• 4 stalks celery, chopped
• 1 cup cherry tomatoes, halved
• 1/2 medium red onion, sliced

For the Dressing:

• 1 cup plain whole-milk Greek yogurt
• 2 garlic cloves, minced
• 1 tsp. onion powder
• 1/2 tbsp. chopped fresh chives
• 1/2 tsp. dried dill
• 1 tsp. fresh lemon juice
• 1/4 tsp. salt
• 1/4 tsp. freshly ground black pepper

Makes 4 Servings

1.  Place the chicken breasts and hot sauce  in a large zip-top bag and toss until the chicken is well coated. Marinate them in the refrigerator for at least 30 minutes. 
2. Whisk together the dressing ingredients in a small bowl and store the mixture in the refrigerator  while you prepare the rest of the salad. 
3. Lightly grease with olive oil and preheat a grill or grill pan. Add the chicken, pouring any remaining hot sauce over the top. Cook for 4-5 minutes per side or until the chicken is cooked through. 
4. Transfer the chicken to a plate and let it rest before slicing. 
5. Combine the romaine lettuce, celery, cherry tomatoes, and red onion and divide into 4 bowls. Place the sliced chicken on top of each portion and drizzle with the ranch dressing. 

WW POINTS VALUE: 5 pts. 

Note: This recipe appears in the New Keto-Friendly South Beach Diet book. This is a flavorful salad that is a great way to kick-start your healthy lifestyle. Grilled buffalo chicken is so succulent and juicy it will melt in your mouth. The salad is nice and crunchy and the homemade dressing is tangy and delicious. It goes great on the salad or on the chicken. The yogurt ranch dressing balances out the hot spice in the buffalo chicken salad. This salad will become a favorite in your kitchen, I promise. 

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. 

Beef Burrito Bowls

Ingredients:

Beef:

• 1 lb. lean ground beef
• 2 1/2 tbsp. chili powder
• 1 tsp. ground cumin
• 1/2 tsp. smoked paprika
• 1 tsp. onion powder
• 1 tsp. minced garlic
• 1/4 tsp. sea salt
• 1/4 tsp. freshly ground black pepper

For the Bowls:

• 2 tsp. avocado oil or extra-virgin olive oil
• 4 cups cauliflower rice (1 medium head, grated or finely chopped)
• 1 red onion, diced
• 1 head romaine lettuce, chopped
• 1/2 cup cherry tomatoes, halved
• 1 cup salsa
• 1 avocado, sliced
• 1/4 cup fresh cilantro, chopped
• 1 lime, sliced

Makes 4 Servings

1. Heat a large skillet over medium-high heat and add the beef. Cook for 2-3 minutes, until no longer pink. 
2. Add the chili powder, cumin, smoked paprika, onion powder, garlic, salt, and pepper. Continue to cook, stirring frequently, until the beef is fully browned, about 5 minutes. 
3. In a skillet, heat the oil over medium heat and add the cauliflower rice. Cook until tender about 5 minutes. 
4. Assemble 4 bowls with equally distributed cauliflower rice and beef, adding the red onion, lettuce, cherry tomatoes, salsa, avocado, and cilantro. Serve with the lime slices. 

WW POINTS VALUE: 11 pts. 

Note: This recipe appears in the New Keto-Friendly South Beach Diet book. Burrito bowls may be messy but they are delicious. You don't have to go to a Mexican fast food joint to get your cravings for Mexican food. You can make these guilty pleasures at home for a fraction of the price. These bowls use cauliflower rice in place of real rice. You can also use ground chicken, turkey or pork in this dish and the bowls will be delicious. The bowl are also loaded with vegetables which will fil lyou up. 

Mini Taco Salads with Cilantro-Lime Yogurt

Ingredients:

• 12 slices Colby Jack cheese
• 1 tbsp. extra-virgin olive oil
• 1 garlic clove, minced
• 1/2 small onion, chopped
• 1 lb. ground turkey breast
• 1/2 cup packed spinach, chopped
• 1/2 tsp. onion powder
• 1/2 tsp. garlic powder
• 1/2 tsp. smoked paprika
• 1/2 tsp chili powder
• 1/2 tsp. ground cumin
• 1/2 tsp. sea salt
• 1/2 tsp. freshly ground black pepper
• 24 cherry tomatoes, sliced in half
• 1 avocado, pitted and diced
• 3/4 cup chopped fresh cilantro

Makes 6 Servings (2 mini taco salads per serving)

1. Preheat the oven to 400 F. Line two 9 x 13-inch baking sheets with parchment paper. 
2. Evenly place 6 cheese slices on each baking sheet. Ensure adequate spacing between each cheese slice (approximately 2 inches) to avoid slices melting together. 
3. Bake for 5-6 minutes, or until the edges of the cheese slices are golden brown and bubbling. Watch the cheese closely to avoid overcooking. 
4. Remove the cheese slices from the oven, allowing them to cool slightly (30-60 seconds). Blot any excess oil from the cheese slices from the paper towel, and allow the slices to cool for 1-2 minutes longer. 
5. Remove a chees slice from the baking sheet with a spatula and mold it into the first of 12 cups of a muffin tin to make a small, bowl-shaped cheese shell. Use the back end of a spoon to help shape the cheese into a cup, if necessary. 
6. Repeat with the remaining cheese slices and let them cool completely in the muffin tin while you make the taco meat filling. 
7.  Heat a large skillet over medium-high heat. 
8. Add the avocado oil to the skillet. 
9. Add the garlic and onion and saute for 2-3 minutes. 
10. Place the ground turkey in the skillet, breaking it up with a spoon or spatula as it cooks. Cook, stirring occasionally, for 6-7 minutes, or until the turkey is no longer pink in color. 
11. Add the chopped spinach to the skillet and cook for another 2-3 minutes. 
12. Mix together onion powder, garlic powder, smoked paprika, chili powder, cumin, salt, and pepper in a small bowl. 
13. Add the seasoning mixture to the skillet along with 1 tablespoon of water.
14.  Stir the turkey mixture until the seasoning is well combined and cook for another minute before removing it from the heat.
15. Add 1/4 cup of the cooked turkey mixture to each of the 12 cheese shells. Garnish the cups with the cherry tomatoes, avocado, and cilantro and serve with Cilantro-Lime Yogurt Dip.

WW POINTS VALUE: 8 pts. 

Note: This recipe appears in the New Keto-Friendly South Beach Diet book. Don't be intimidated by the steps in this recipe. These taco salads are easy to make, they just require patience. These mini salads pack a flavorful punch with the spices and vegetables. The yogurt dip gives these salads a nice, tangy after taste to these treats. 

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. 

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.  

Parmesan Turkey Cutlets with Arugula and Tomato

Ingredients:

• 1 pint cherry tomatoes, halved
• 1/2 tsp. salt
• 1 egg white
• 3 tbsp. yellow cornmeal
• 2 tbsp. grated Parmesan cheese
• 1 garlic clove, minced
• 1 tsp. herb seasoning
• 4 (1/4 lb.) turkey breast cutlets
• 4 tsp. extra-virgin olive oil
• 1 bunch arugula, trimmed

Makes 4 Servings (1 turkey cutlet & about 1/2 cup tomato-arugula mixture per serving)

1. Toss together the tomatoes and 1/4 of the teaspoon of salt in a medium bowl; set aside.
2. Lightly beat the egg white in a shallow bowl or pie plate. Combine the cornmeal. Parmesan, garlic and herb seasoning, and the remaining 1/4 teaspoon of salt on a sheet of wax paper. Dip each slice of turkey into the egg mixture, then coat with cornmeal mixture, pressing lightly so it adheres.
3. Heat the oil in a large skillet over medium-high heat. Add the turkey and cook until browned and cooked through, about 3 minutes on each side. Transfer to a plate. 
4. Add the tomatoes and arugula to the skillet; cook, stirring, just until the arugula wilts slightly, about 1 minute. Serve alongside the cutlets.

WW POINTS VALUE: 5 pts.

Note: This recipe appears in the WW in 20 Minutes Cookbook. This meal makes a great meal to enjoy on the weeknights.  This dish is quick, easy and delicious. If you don't have turkey on hand, use chicken instead and your meal will still be tasty. You can also substitute spinach or kale in place of the arugula as well. You can use any Mediterranean seasoning in this recipe such as basil, oregano, parsley, marjoram, thyme, etc. 

Chicken Fajitas

Ingredients:

• juice of 2 limes
• 1 large garlic clove, minced
• 1 tsp. chili powder
• 1/4 tsp. red pepper flakes
• 1/4 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 1 lb. boneless, skinless chicken breasts, cut lengthwise into strips
• 1 pint cherry tomatoes, coarsely chopped
• 1/2 cup chopped scallions
• 1 small jalapeno, seeded and minced
• 2 tsp. canola oil
• 1 small red bell pepper, cut into strips
• 1 small green bell pepper, cut into strips
• 4 (8-inch) whole wheat tortillas, warmed

Makes 4 Servings (1 fajita per serving)

1. Mix together 2 tablespoons of lime juice, garlic, chili powder, pepper flakes, 1/8 teaspoon salt, and 1/8 teaspoon of black pepper in medium bowl; add chicken and stir until coated evenly. Cover and refrigerate at least 1 hour or up to 4 hours.
2. Meanwhile, to make salsa, combine tomatoes, scallions, jalapeno, remaining lime juice, and remaining 1/8 teaspoon salt and 1/8 teaspoon black pepper in another medium bowl. Set aside to allow flavors to blend.
3. Heat 1 teaspoon of oil in large heavy nonstick skillet over medium-high heat. Add onion and bell peppers; cook, stirring frequently, until softened, about 5 minutes. Transfer vegetables to medium bowl and keep warm.
4. Add remaining 1 teaspoon oil to skillet and heat over medium-high heat. Add chicken and any marinade remaining in bowl, but discard garlic (juices will sizzle so be careful of splattering liquid). Cook, turning occasionally, until chicken is browned and cooked through, about 6 minutes.
5. To serve, put one-fourth of chicken on each tortilla; top each with about 1/2 cup of vegetables and 1/2 cup of salsa.

WW POINTS VALUE: 5 pts.

 

Note: This recipe appears in the WW Family Meals Cookbook. If you're having a Mexican fiesta or have a craving for Mexican food, these treats are for you. Fajitas can be very filling and delicious when they are done right. If you have access to a grill, I highly recommend grilling your chicken and vegetables because grilled  chicken and vegetables is SO delicious. You can use pork, chicken or even turkey in these fajitas and they will be delicious no matter what.

Spaghetti Squash with Cherry Tomatoes, Parsley, and Parmesan

Ingredients:

• 1 ( 2-lb.) spaghetti squash
• 1 1/2 tbsp. extra-virgin olive oil
• 3 large garlic cloves, thinly sliced
• 1 pint cherry or grape tomatoes, halved
• 1/2 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 1/4 cup grated Parmesan cheese
• 1/4 coarsely chopped fresh flat-leaf parsley

Makes 4 Servings

1. Preheat oven to 375 F. Line small rimmed baking sheet with parchment paper.
2. With a fork or small knife, pierce squash in several places. Put on prepared baking sheet  and bake until squash gives when gently pressed, 50-60 minutes. Let cool.
3. Meanwhile, heat oil in a large skillet over medium-low heat. Add garlic and cook, stirring, until almost softened, about 2 minutes. Add tomatoes and cook, stirring occasionally, until softened and they release some juice, about 5 minutes longer. Remove skillet from heat.
4. When squash is cool enough to handle, cut lengthwise in half; scrape out seeds and discard. With fork, scrape out spaghetti-like strands and add to tomato mixture; sprinkle with salt and pepper. Cook over medium heat, tossing, until squash is heated through, about 5 minutes. Add Parmesan and parsley; gently toss.

WW POINTS VALUE: 3 pts.

 

Note: This recipe appears in the WW Family Meals Cookbook.  This dish is an alternative dish to spaghetti and tomatoes because spaghetti squash is gluten free. It's also a tasty and alternative dish to traditional spaghetti. Don't be intimidated by this  dish. It's quite tasty and flavorful. It makes a great side dish alongside a protein and it even makes a great omelet filling.

Grilled Swordfish with Meyer Lemons

Ingredients:

• 4 (5 oz.) swordfish steaks
• 1/4 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 2 Meyer lemons, halved crosswise
• 8 tbsp. fat-free balsamic vinaigrette
• 1 (5 oz.) container baby kale
• 1 (10 oz. ) container cherry tomatoes, halved
• 1/2 small red onion

Makes 4 Servings

1. Sprinkle swordfish with salt and pepper. Brush swordfish and cut sides of lemons with 3 tablespoons of vinaigrette. Set grill pan over medium-high heat. When pan is very hot, place swordfish and lemons, cut side down, in pan. Grill until fish is just opaque in center, 2-3 minutes per side, and lemons are deeply browned on cut side, about 5 minutes.
2. Meanwhile, toss together kale, tomatoes, onion, and remaining 5 tablespoons vinaigrette in a large bowl. Divide salad evenly among 4 plates. Top with swordfish steaks and place 1 grilled lemon on half of each plate.

WW POINTS VALUE: 5 pts.

 

Note: This recipe appears in the WW Family Meals Cookbook. This is what I call an elegant fish dinner. It's quick, easy and delicious. I never liked fish as a kid but now I really love cooking and trying new fish. This meal taste better than what you would order at a restaurant. You can use diced tomatoes or spinach in this dish and will still be delicious. The combination of lemon and fish (of any kind) is heavenly delicious. 

Summer Vegetable Chicken Saute

Ingredients:

• 2 cups fresh green beans, cut into 2-inch pieces
• 1 tbsp. extra-virgin olive oil
• 1 lb. boneless, skinless chicken breast halves cut into1-inch pieces
• 1 tbsp. chopped fresh oregano or thyme
• 2 cups sliced yellow summer squash and/or zucchini
• 1 (15 oz.) can cannellini beans, rinsed and drained
• 1/4 cup reduced-sodium chicken broth
• 6 garlic cloves, minced
• 1 cup cherry tomatoes, halved
• 1 tbsp. chopped fresh basil or parsley
• 1/4 tsp. salt
• 1/4 tsp. freshly ground black pepper

Makes 4 Servings

1. In a covered medium saucepan, cook green beans in a small amount of salted boiling water for 8-10 minutes or until crisp-tender. Drain; submerse beans in enough ice water to cover and let stand until cool. Drain again; set aside.
2. Meanwhile, in a very large skillet, heat olive oil over medium heat. In a large bowl, toss chicken with oregano, salt, and pepper. Add chicken to the hot oil in skillet; cook for 5-6 minutes or until no longer pink, stirring frequently. Do not overcrowd the pan or the chicken will not brown. Cook the chicken in batches if necessary. Remove chicken from skillet and set aside.
3. Add squash to the skillet; cook over medium-high heat for 3 minutes. Stir in chicken, green beans, cannellini beans, chicken broth, and garlic. Bring to boiling. Add tomatoes, basil, salt and pepper. Cook about 1 minute or until heated through.

WW POINTS VALUE: 7 pts.

 

Note: This recipe appears in the New Sonoma Cookbook. This is certainly a taste of summer than is good for you. It's different yet satisfyingly filling. This dish is also very colorful with all the summer vegetables in it. You can use turkey, pork or even tofu in place of the chicken and your dish will be delicious. You can also use white wine in place of the chicken broth when deglazing the pan.

Knife-and-Fork Ratatouille Turkey Burgers

Ingredients:

• 1 large eggplant (about 1 1/2 lbs.), unpeeled
• 3/4 tsp. salt
• 1 1/4 lbs. gluten-free ground turkey breast
• 1 cup finely shredded zucchini
• 1/2 cup chopped grape tomatoes
• 2 tbsp. no-salt-added tomato paste
• 2 small garlic cloves, grated on a rasp-style citrus zester
• 1 tsp. extra-virgin olive oil
• 1/2 tsp. ground fennel seed
• 1/2 tsp. dried thyme
• olive oil cooking spray

Makes 4 Servings

1. Cut the eggplant crosswise into 8 slices about 1/2-inch thick, cutting from the thickest part of the eggplant because these will be your hamburger "buns." Using 1/2 teaspoon of the salt, sprinkle both sides of the eggplant slices. Set aside on paper towels to drain a bit while you make the burger mixture.
2. In a large bowl, combine the turkey, zucchini, tomatoes, tomato paste, garlic, oil, fennel, thyme, and remaining 1/4 teaspoon salt. Gently but thoroughly combine. With moistened hands, form the mixture into 4 patties 4 inches across. Make the outer edges of the patties a little higher than the middles (the burgers will plump up as they cook).
3. Spray a large skillet with olive oil and heat over medium-high heat. Place the burgers in the skillet and cook for 4 minutes without turning. Flip the burgers, cover the pan, and cook for 4 minutes longer. Add 1/4 cup water, re-cover, and cook until the burgers are cooked through but still juicy, 3-4 minutes longer. Let stand, covered, for 2 minutes.
4. While the burgers are cooking, preheat a panini press, hinged electric grill, or large grill pan. (if not nonstick, spray very lightly with olive oil.) Working in batches (depending how big your press or grill is), cook the eggplant until nicely softened, 5-6 minutes (turning once or twice if on a grill pan).
5. Place each burger on a slice of eggplant and top with another slice of eggplant. If there are pan juices in the skillet, drizzle a little over the tops.

WW POINTS VALUE: 6 pts.

 

Note: This recipe appears in  the South Beach Diet Gluten Solutions Cookbook.  Who knew that a classic French dish could be made into a delicious gluten-free burger?! This burger is filled with vegetables and flavor and a great way to kick-start your healthy lifestyle. Remember when you grilled burgers and the buns and you used to put lettuce, tomato, mayonnaise, ketchup and mustard on your burger? You will not miss any of those toppings or condiments when you take a bite out of these elegant burgers. You can even grill these elegant burgers on your outdoor grill land they will be delicious. Grilled eggplant is a great substitute for grilled buns and a great way to add more vegetables to your diet. The herbs add a nice touch of flavor to the burgers as does tomato paste. The tomato paste is also a better substitute for ketchup. One bite of this elegant juicy burger and you'll be saying au revoir to fast food.

 

Sauteed Shrimp with Tomato & Basil

Ingredients:

• 1 lb. fresh or frozen medium shrimp
• 1 tbsp. extra-virgin olive oil
• 1/2 cup red onion, thinly sliced
• 3 cups cherry tomatoes, halved
• 1/4 cup fresh basil, chopped
• 3 tbsp. balsamic vinegar
• kosher salt
• freshly ground black pepper
• 4 cups fresh baby spinach

Makes 4 Servings

1. Thaw shrimp, if frozen. Peel and devein shrimp. Rinse shrimp; pat dry with paper towels. Season with salt and pepper. In a large skillet, heat olive oil over medium-high heat. Add shrimp, cook about 3 minutes or until shrimp are opaque, turning occasionally. Remove shrimp from skillet, set aside.
2. Add red onion to skillet, cook about 3 minutes or until crisp-tender, stirring occasionally. Ass tomatoes; cook for 1 minute more. Return shrimp to skillet. Add basil and vinegar; heat through. Season to taste with kosher salt and pepper.
3. Divide spinach among 4 dinner plates. Top with shrimp mixture.

WW POINTS VALUE: 5 pts.

 

Note: This recipe appears in the New Sonoma Cookbook. This dish is a compliment to Italy and America's favorite shellfish. This dish only takes 20-30 minutes to make so you can make this dish any day of the week and everyone will be happy. You can substitute scallops in place of the shrimp and your meal will still be delicious. You can also use arugula in place of the spinach too. Heck, you can even sprinkle a little Parmesan cheese on top of the shrimp for a more authentic Italian flare.The combination of shrimp, onions, tomatoes and basil is so heavenly delicious you'll be eating this dish again.

Rosemary Chicken Salad with Goat Cheese

Ingredients:

• 1 1/4 lbs. boneless, skinless chicken breasts
• 1/2 tsp. dried rosemary
• 1/2 tsp. kosher salt
• 1/4 tsp. freshly ground black pepper
• olive oil cooking spray
• 2 tbsp. balsamic vinegar
• 1 tbsp. extra-virgin olive oil
• 3 cups arugula
• 3 cups packed baby spinach (about 3 oz.)
• 2 cups cherry tomatoes, halved
• 3 oz. reduced-fat goat cheese, crumbled

Makes  4 (2-cup) Servings

1. Preheat the broiler with the rack 4 inches from the heat. Rub the chicken all over with rosemary, 1/4 teaspoon of the salt, and the pepper. Lightly spray both sides with olive oil.
2. Broil the chicken until cooked through but still a little pink, 3-4 minutes per side (depending on the thickness of the chicken breasts). Transfer to a cutting board and when cool enough to handle, cut the chicken into bite-size pieces.
3. In a large bowl, whisk together the vinegar, oil and remaining 1/4 teaspoon salt. Add the chicken, arugula, spinach, and tomatoes to the dressing. Toss well to coat.
4. Divide the chicken mixture among 4 plates. Divide evenly, sprinkle the goat cheese over the salads.

WW POINTS VALUE: 6 pts.

 

Note: This recipe appears in the South Beach Diet Gluten-Free Solution Cookbook. This Phase 1 salad is gluten-free, quick, easy and can be enjoyed any day of the week. You can use all arugula or all spinach in this salad, red and yellow grape tomatoes or feta cheese in place of the goat cheese and your salad will be delicious. I highly recommend seasoning your chicken with garlic because garlic always makes everything taste better. The homemade dressing of olive oil and balsamic vinegar is so good you will forget that it's healthy for you.

Pan-Seared Salmon with Asparagus & Mushrooms

Ingredients:

• 4 skinless salmon fillets about 1 inch thick (about 1 lb.)
• Kosher salt
• freshly ground black pepper
• 2 tbsp. extra-virgin olive oil
• 2 cups assorted fresh mushrooms
• 1 cup onion, chopped
• 6 garlic cloves, minced
• 1 tbsp. chopped fresh thyme
• 1 cup dry white wine
• 1 cup clam juice, fish or chicken broth
• 2 cups asparagus, cut into 1 1/2-inch long pieces
• 1 cup cherry tomatoes, halved
• 1 tbsp. fresh flat-leaf parsley, chopped
• 1 tsp. fresh lemon juice
• fresh thyme sprigs (optional)

Makes 4 Servings

1. Thaw fish. Rinse fish; pat dry with paper towels. Measure thickness of fish fillets. Season with salt and pepper.
2. In a large skillet, heat 1 tablespoon of the oil over medium heat. Add mushrooms; cook about 5 minutes or until golden brown. Add onion, garlic, and thyme; cook until mushrooms are tender, stirring occasionally. Add wine. Bring to boiling; reduce heat. Simmer, uncovered, about 15 minutes or until liquid is reduced to 1/4 cup.
3. Add clam juice or broth. Return to boiling; reduce heat. Simmer, uncovered, about 15 minutes more or until liquid is reduced to 3/4 cup. Add the asparagus. Cover and cook about 3 minutes or until asparagus is crisp- tender. Stir in tomatoes, parsley, and lemon juice. Season to taste with salt and pepper. Transfer to a serving platter and keep warm.
4. In the same skillet, heat the remaining olive oil over medium heat. Add salmon; cook for 4-6 minutes per 1/2-inch thickness or until salmon flakes easily when tested with a fork, turning once. Serve salmon over vegetable mixture. If desired, garnish with fresh thyme.

WW POINTS VALUE: 8 pts.

 

Note: This recipe appears in the New Sonoma Cookbook. This is an elegantly delicious dish that you can serve to anyone. Anyone who eats this dish will eat it up and forget that it's healthy for them. This dish is loaded with omega-3 fats, Vitamin D and other good stuff as well. If you're thinking about going out for dinner, cook this dish at home because you'll save money and it will taste just as good as what you would order at that fine restaurant. 

Multigrain Penne Pasta Salad with Zucchini, Cherry Tomatoes, & Fresh Mozzarella

Ingredients:

• 6 oz. whole wheat penne pasta (2 cups cooked)
• 1 tbsp. extra-virgin olive oil
• 2 tbsp. garlic, sliced thin
• 1 pinch red pepper flakes
• 2 cups zucchini, cut in quarters lengthwise, sliced 1/4-inch thick
• 1 cup cherry tomatoes, cut in half
• 1 tbsp. capers
• 1 tbsp. basil, chopped
• 1 cup fresh mozzarella cheese, cut in 1/2-inch cubes
• 1 tsp. lemon zest
• 1 tsp. lemon juice
• salt
• freshly ground black pepper

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

1. Bring 6 quarts of water to a boil in a large pot. Add 2 tablespoons salt; bring back to a boil. Add pasta; cook for 10 minutes, or follow the directions on the pasta package. Reserve 1 cup of pasta water. Drain pasta in a colander. Spread on a baking sheet to cool.
2. While the pasta is cooking, cook oil and garlic over low heat in a large saute pan until garlic is translucent. Add red pepper flakes, salt, and pepper. Transfer to a small bowl and set aside.
3. Return saute pan to high heat and add zucchini. Saute until crisp and slightly brown. Add tomatoes, capers, basil, and garlic. Season with salt and pepper.
4. Add cooked pasta and 1/4 to 1/2 cup pasta water to zucchini mixture; toss. Add mozzarella, lemon zest and juice, and toss to warm mozzarella through. Adjust seasoning with salt and pepper if necessary. Serve immediately.

WW POINTS VALUE: 5 pts.

 

Note: This recipe appears in the New Sonoma Cookbook. This is a great meal whenever you're craving comfort food and it's good for you. You don't always have to eat pasta with alfredo or marina sauce. The zucchini and the tomatoes will fil you up and you won't miss the sauce. It's great for lunch or dinner during the cold winter months.

Zucchini, Tomato & Ricotta Phyllo Tart

Ingredients:

• 1 cup low-fat ricotta cheese
• 2 tbsp. crumbled feta cheese
• 1 tbsp. basil
• 1 ½ tsp. garlic, chopped
• 1 egg, beaten
• 1 zucchini, sliced 1/8-inch thick
• 1 tbsp. extra-virgin olive oil
• 5 cherry tomatoes, cut in quarters
• 3 tbsp. oat flour
• 3 tbsp. almond flour
• 8 sheets phyllo dough (9 x 12 inches)
• 1 tomato, cut in half, then sliced 1/8 thick (about 20 slices)
• nonstick cooking spray
• salt
• freshly ground black pepper

Makes 4 Servings

1. Preheat oven to 425 F.
2. Combine the ricotta cheese, feta cheese, 2 teaspoons chopped basil, garlic, and egg. Mix well; season with salt and pepper.
3. Place sliced zucchini in a bowl. Season with salt and pepper. Let sit for 10 minutes to draw out some of the moisture. Drain and pat dry. Toss with 1 teaspoon oil. In a separate bowl, gently toss the cherry tomatoes with salt and pepper.
4. Combine oat and almond flour in a small bowl.
5. Line a sheet pan with parchment paper. Lay 1 large sheet of phyllo dough on the paper (keep the rest  of the dough covered with plastic wrap). Spray with nonstick spray and sprinkle lightly with the oat and almond flour mixture. Place another sheet of phyllo on top; gently press down. Spray sheet with olive oil spray and sprinkle lightly with oat and almond flour mixture. Repeat with the remaining sheets of phyllo, ending with a plain sheet of phyllo on top. Work quickly so the edges do not dry out. Spray the top sheet with nonstick cooking spray to prevent it from drying out. Roll up 1 inch of each edge toward the center, forming a rim. The final tart shell should be 7 inches by 10 inches.
6. Spread the ricotta mixture over the tart shell in an even layer. Place tomato slices slightly overlapping around the edge of the tart. Lay the zucchini slightly overlapping the tomatoes and on a bias down the center of the tart. Place the cherry tomatoes down the center of the tart. Sprinkle the entire tart with the remaining 1 teaspoon thinly sliced basil.
7. Bake in preheated oven for 25-30 minutes, or until the crust is brown and crispy. Let cool on wire rack before serving.

WW POINTS VALUE: 8 pts.

 

Note: This recipe appears in the New Sonoma Cookbook. If you love spanakopita, then you'll love this Mediterranean pie as well. This dish is perfect for lunch, dinner or even a light appetizer. This tart is filled with Mediterranean herbs, olive oil, cheeses and vegetables. You can eat this as a pie or as an elegant pizza. You can eat this with your hands or with a knife and fork and this meal will be tasty.

Grilled Pork Chops with Smoky Black Bean Relish

Ingredients:

• 6 boneless pork chops, cut 1/2-inch thick
• Kosher salt
• freshly ground black pepper
• 3 tbsp. fresh lime juice
• 2 tbsp. chopped fresh cilantro
• 1 tbsp. extra-virgin olive oil
• 1 cup frozen whole-kernel corn, thawed
• 6 garlic cloves, minced
• 2 cups cherry tomatoes, quartered
• 1 (15 oz.) can black beans, rinsed and drained
• 1/2 cup sliced scallions
• 1/4 cup fresh cilantro, chopped
• 1-2 tsp. canned chipotle in adobo sauce, finely chopped

Makes 6 Servings

1. Trim fat from chops. Season chops with salt and pepper. In a small bowl, combine 2 tablespoons of the lime juice and cilantro; brush over chops.
2. For a charcoal grill, place chops on the rack of an uncovered grill directly over medium coals. Grill for 7-9 minutes or until chops are done (160 F) and juices run clear. For a gas grill, preheat grill. Reduce heat to medium. Place chops on grill rack over medium heat. Cover and grill as above.
3. Meanwhile, in a large skillet, heat oil over medium-high heat. Add corn; cook and stir for about 3 minutes or until lightly browned. Clear a spot in the center of the pan, reduce the heat, and add garlic; cook for 30 seconds.
4. In a large bowl, combine the corn mixture, tomatoes, black beans, scallions, 1/4 cup cilantro, chipotle peppers, and the remaining 1 tablespoon lime juice. Season to taste with kosher salt and pepper.
5. Serve chops with corn mixture.

WW POINTS VALUE: 14 pts.

 

Note: This recipe appears in the New Sonoma Cookbook. This is a new healthy way to enjoy Mexican food. You get your share of colorful vegetables and your protein too. You can use chicken, turkey, or even fish in this recipe and your dish will still be delish. It may look messy but it's really delicious. You don't always have to enjoy Mexican food in a tortilla.