Mustard-Roasted Pork & Apple Salad

 Ingredients:

• 3 tbsp. Dijon mustard
• 4 tbsp. apple cider vinegar
• 2 1/2 tsp. agave nectar
• 1/2 tsp. coarse sea salt
• 1 1/4 lbs. cabbage, cut into large chunks
• 1 tbsp. + 2 tsp. extra-virgin olive oil
• 1/4 tsp. freshly ground black pepper
• 1 lb. pork tenderloin
• 2  apples (such as Fuji, Pink Lady, Granny Smith), thinly sliced

Makes 4 Servings (2 cups per serving)

1. Preheat the oven to 400 F. In a large bowl, whisk together the mustard, 3 tablespoons of the vinegar, agave nectar, and 1/4 teaspoon of the salt. Measure out 1/4 cup of the dressing to use for the pork and set the large bowl aside. 
2. Place the cabbage in a roasting pan. Drizzle with the 1 tablespoon oil and sprinkle with the pepper and remaining 1/4 teaspoon salt. Toss ot coat. 
3. Place the pork on top of the cabbage mixture and spoon the 1/4 cup of the dressing over the top of the pork. Roast until the porkis just cooked through and an instant-read thermometer inserted in the center registers 145 F, about 30 minutes. Transfer the pork to a cutting board and when cool enough to handle, thinly slice crosswise.
4. Add remaining 1 tablespoon vinegar, remaining 2 teaspoons oil, the sliced pork, roasted cabbage, and apples to the large bowl with the dressing. Toss to combine. 
5. Divide the salad among 4 plates and serve at room temperature or chilled. 

WW POINTS VALUE: 7 pts. 

Note: This recipe appears in the South Beach Diet Gluten-Solutions Cookbook. The combination of apples and pork is such a decadent combination it should be a regular staple at your dinner table. Roasted pork tenderloin with apples or vegetables of your choice make a delicious meal and you will enjoy pork more as meal. Dijon mustard is also succulent and flavorful when combined with pork tenderloin. If you're on Phase 1, you can use sliced bell peppers in place of the apples. 

Mediterranean Roast Chicken with Roasted Vegetables

 Ingredients:

• 2 oz. extra-virgin olive oil
• 1 oz. white wine
• 1 tbsp. Dijon mustard
• 2 tbsp. chopped rosemary, oregano, thyme, & marjoram
• 1 tbsp. chopped minced garlic
• 1 whole chicken, giblets and fats removed
• 1 cup carrots, peeled, cut into 3/4-inch cubes
• 2 cups fennel, cut into 3/4-inch cubes
• 2 cups celery root, peeled, cut into 3/4-inch cubes

Makes 4-6 Servings (4 oz. chicken & 1 cup vegetables per serving)

1. Place a shallow roasting pan with a rack in the oven. Preheat the oven to 375 F.
2. Combine 1 ounce of oil, wine, mustard, herbs, and garlic. Season with salt and pepper. 
3. Gently loosen the skin from the breast and legs of the chicken, being careful not to tear the skin. Rub 3/4 of the herb mixture underneath the skin of the chicken. Rub the remaining 1/4 all over the skin. Season the chicken well with salt and pepper. 
4. Place the chicken on the rack in the roasting pan in the oven. Cook for 10 minutes. 
5. Toss the vegetables with 1 ounce oil. Place around the chicken in the bottom of the pan. Every 10-15 minutes, baste the chicken with the juices and fat that have accumulated in the bottom of the pan, and turn the vegetables. Roast another 45-50 minutes until the juice runs clear or until the chicken is 165 F at the thigh or about 160 F at the breast. 
6. Let rest in a warm place for 15 minutes before carving. 

WW POINTS VALUE: 7 pts. 

Note: This recipe appears in the New Sonoma Cookbook. Roast chicken and vegetables are a wonderful comfort food when they are done properly. The combination of white wine, olive oil, Dijon mustard, herbs and garlic makes roast chicken and vegetables an elegant comfort dinner to be served on fine dishes. Basting the chicken while it cooks will give the chicken an even color and keep the skin moist. You can use pork tenderloin, turkey, and any kind of white fish in this recipe and the dish will still be decadent and delicious. If you want to make this dish fully complete, serve 1/2 cup of whole-grain or brown rice. 

Sage and Rosemary Pork

 Ingredients:

Filling:

• 2 tbsp. chopped fresh parsley
• 1 1 /2 tbsp. chopped fresh sage or thyme leaves
• 1 tbsp. chopped fresh rosemary
• 3 garlic cloves, minced
• 3 tbsp. extra-virgin olive oil
• 2 tsp. Dijon mustard
• 1/4 tsp. salt
• 1/4 tsp. freshly ground black pepper

Pork Loin:

• 1 boneless center loin pork roast (about 2 lbs.)
• 3/4 tsp. salt
• 1/2 tsp. freshly ground black pepper
• 1 tbsp. extra-virgin olive oil
• fresh sage leaves, for garnish
• rosemary sprigs, for garnish

Makes 6 Servings

To make the filling: In a small bowl, combine the parsley, sage or thyme. rosemary, garlic, oil, mustard, salt and pepper.

To make the pork loin:

1. Preheat the oven to 425 F.
2. Butterfly the pork loin. Sprinkle the top side of the butterflied loin with half of the salt and pepper. Spread the filling evenly across the loin, leaving  a 1/2" border along the edge where you made the first cut. 
3. Beginning at the opposite edge, roll the loin up to wrap the filling. Using kitchen twine, tie the loin every 1 1/2" to hold its shape. 
4. Rub the loin with the oil and sprinkle with the remaining salt and pepper. Place the loin in a small roasting pan and  position on the center rack of the oven. Roast for 45 minutes, or until a thermometer  inserted in the center registers 155 F and the juices run clear. Let stand for 10 minutes before carving. To prevent slices from unrolling, skewer the roast every 1/4" with wooden picks along the edge where the roll ends. Slice crosswise between the wooden picks and ties. Remove the kitchen twine before serving. Garnish with the sage leaves and rosemary sprigs. 

WW POINTS VALUE: 8 pts. 

Note: This recipe appears in the South Beach Diet Cookbook. Roasted pork is so succulent and juicy when it's done right. Don't be intimidated by this recipe. It's actually quite easy to make. The combination of Dijon mustard, herbs and garlic is so delicious on roasted pork. This roasted pork goes very well with roasted vegetables such as potatoes, butternut squash, tomatoes, asparagus, etc. for a more filling and complete meal. 

Crispy Chicken with Braised Cauliflower

 Ingredients:

• 4 boneless, skinless chicken breasts
• 1 egg
• 2 tbsp. Dijon mustard
• 2 tbsp. chopped tarragon
• 2 tbsp. extra-virgin olive oil
• 1 cup whole-wheat bread crumbs
• 4 cups cauliflower florets
• 1 cup diced onions
• 1 tbsp. chopped garlic
• 2 cups Swiss chard or kale, cut into 1-inch pieces
• 1/2 cup low-sodium chicken broth
• salt
• freshly ground black pepper to taste

Makes 4 Servings

1. Preheat oven to 350 F.
2. Season chicken with salt and pepper. Let sit while your prepare the remaining ingredients
3. Combine egg, mustard, 1 tablespoon tarragon, salt and pepper in a large bowl. Set aside. 
4. Combine bread crumbs, 1 tablespoon tarragon, and 1 tablespoon olive oil; toss to coat bread crumbs with oil. Pour onto a flat pan. Set aside.
5. Heat a Dutch oven or a large deep saute pan over medium-high heat. Add 1 tablespoon olive oil and chicken. Brown the chicken on both sides. Remove from pan. Pour off any excess grease. Add cauliflower to pan; saute 5 minutes until golden brown. Add onions and garlic; cook until aromatic. Add greens and chicken broth; bring to a simmer. Season with salt and pepper. 
6. Toss the chicken in the bowl with the egg mixture. Stir to coat each piece. Place 1 side of each piece of chicken in the bread crumbs to coat. Place chicken with crumb side up on top of the cauliflower in the Dutch oven.
7. Bake in oven for 45 minutes or until the chicken is cooked through and the bread crumbs have browned. Remove from the oven; let rest for 5 minutes before serving. 

WW POINTS VALUE: 7 pts. 

Note: This recipe appears in the New Sonoma Diet Cookbook. This is a healthy alternative to fried chicken or fast food fried chicken. This chicken is seasoned with an egg, Dijon mustard, dried bread crumbs and herbs and cooked with healthy vegetables. The cauliflower and kale give this dish a healthy  and satisfying filling with the chicken. The chicken is so succulent and juicy it will melt in your mouth. I highly recommend adding more herbs of your choice to the bread crumb mixture to make the chicken more flavorful. 

Chicken Cobb Salad

Ingredients:

• 2 tbsp. white wine vinegar
• 1 tbsp. fresh lemon juice
• 1 tbsp. Dijon mustard
• 4 tsp. extra-virgin olive oil
• 1/4 tsp. freshly ground black pepper
• 1/8 tsp. salt
• 6 cups mesclun greens
• 2 cups bite-size pieces cooked chicken breast
• 2 tomatoes diced
• 1 avocado halved, pitted, peeled and cut into 1/2-inch pieces
• 2 hard-cooked large egg whites, finely chopped
• 3 slices bacon, crisp-cooked, drained and crumbled
• 2 tbsp. crumbled blue cheese

Makes 6 Servings (1 cup per serving)

1. To make the dressing, whisk together the vinegar, lemon juice, mustard, oil, pepper and salt in a small bowl until blended, set aside. 
2. Place the greens on a large serving platter. Arrange the chicken, tomatoes, and avocado in rows on top of the greens. Sprinkle the salad with the cooked egg whites, bacon, and cheese. Drizzle with the dressing and serve at once. 

WW POINTS VALUE: 5 pts. 

Note: This recipe appears in the WW Ultimate Chicken Cookbook. A cobb salad is a wonderful dish to enjoy for lunch or dinner. The Cobb salad originated at the Brown Derby restaurant in Hollywood in 1937. The owner, Bob Cobb, used the ingredients he had on hand to create what was to become a famous and delicious main course salad. This salad is flavorful and filling and is great for on-the-go or at home. 

Spice-Rubbed Salmon with Creamy Dill Dressing

Ingredients:

• 1 lb. salmon fillets
• 1 tbsp. extra-virgin olive oil
• 1 tsp. Dijon mustard
• 1/2 tsp. ground cumin
• 1/2 tsp. paprika
• 1/2 tsp. ground coriander
• 1/2 cup plain whole-milk Greek yogurt
• 2 oz. crumbled feta cheese
• 2 tbsp. lemon juice
• 2 tbsp. chopped chives
• 1/4 cup fresh dill

Makes 4 Servings

1. Preheat the oven to 375 F. Grease a sheet pan with olive oil and set it aside.
2. Pat the salmon dry. Rub it with olive oil and place the fillets skin side down on the prepared baking sheet. Brush the salmon with Dijon mustard. 
3. Combine the cumin, paprika, and coriander in a small bowl. 
4. Sprinkle the salmon with the spice mix and salt and pepper to taste. 
5. Transfer the salmon to the oven and bake it for 15-18 minutes, until the salmon is cooked through. 
6. Meanwhile, whisk together the yogurt, feta cheese, lemon juice, chives and half the dill in a bowl. 
7. Divided the salmon into 4 equal portions and serve warm, drizzled with the creamy dill dressing and garnished with the remaining dill. 

WW POINTS VALUE: 6 pts. 

Note: This recipe appears in the New Keto-Friendly South Beach Diet book. Salmon with a dressing is always a tasty dinner. The spicy Dijon glaze make these salmon filets flavorful and succulent. The creamy dill dressing goes great with the salmon and the vegetables. You can grill these salmon fillets and the meal will be just as delicious. 

Zesty Salad Nicoise

Ingredients:

Dressing:

• 1/3 cup extra-virgin olive oil
• 3 tbsp. fresh lemon juice
• 1 1/2 tsp. Dijon mustard
• 2 tsp. grated lemon zest
• 1 small garlic clove, minced
• 1/4 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 24 pitted black olives, finely chopped (1/2 cup)

Salad:

• 1/2 lb. green beans, trimmed
• 3 (6 oz.) cans water-packed chunk light tuna, drained and flaked
• 1 (3/4 lb.) head romaine lettuce, cut into bite-size pieces
• 1/4 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 2 medium tomatoes, cut into 8 wedges each
• 2 hard boiled eggs, finely chopped

Makes 8 (2 cup) Servings

1. For the dressing: Whisk together oil, lemon juice, and mustard in a small bowl. Add zest, garlic, salt, pepper, and olives and whisk to combine. 
2.  For the salad: Bring a large saucepan of lightly salted water to a boil. Add beans and cook just until crisp-tender, 2-3 minutes. Drain in a  colander and immediately run under cold water for 1 minute to stop cooking.  Drain again and pat dry. Cut beans into 1-inch pieces. 
3. Mix tuna with 1/4 cup of the dressing in a medium bowl. In a large bowl, toss beans, lettuce, salt, and pepper with remaining dressing. Transfer to a serving platter. Spoon tuna mixture onto the center of the greens. Arrange tomato wedges around tuna, sprinkle with chopped egg, and serve. 

WW POINTS VALUE: 5 pts. 

Note: This recipe appears in the South Beach Diet Parties & Holidays Cookbook. Nicoise salad can be both filling and flavorful. This version of a Nicoise salad is both zesty and delicious. Don't be afraid of the tuna in this recipe. The tuna goes great with the vegetables and the dressing. The eggs and the dressing can be made up to 2 days in advance and stored in an airtight container in the refrigerator. I highly recommend using Kalamata olives in this recipe because Kalamata olives add a nice touch of zing to anything.   

Sweet Onion, Bacon, and Cheese Tarts

Ingredients:

• 1 tsp. extra-virgin olive oil
• 1 sweet onion, quartered and thinly sliced
• 1/4 tsp. salt
• 1/8 tsp. freshly ground black pepper
• 3 slices Canadian bacon, finely chopped
• 1 egg, mixed well
• 2 tbsp. fat-free half-and-half
• 1 tsp. Dijon mustard
• pinch cayenne 
• 24 frozen mini phyllo tart shells
• 1/3 cup shredded reduced-fat Swiss cheese

Makes 24 tarts (1 tart per serving)

1. Heat the oil in a medium skillet over medium heat. Add onion, salt, and pepper; cook, stirring, until onion is golden brown, about 12 minutes. Transfer to a small bowl.
2. Add bacon to skillet and cook, stirring, until lightly browned, about 2 minutes. Add to onion and mix well. 
3. Preheat oven to 350 F. 
4. Meanwhile, whisk together egg, half-and-half, mustard and cayenne in a small bowl. Arrange tart shells on baking sheet. Spoon onion-bacon mixture evenly into shells. Top each with about 3/4 teaspoon egg mixture. Sprinkle evenly with Swiss cheese; bake until filling is set, about 15 minutes. Serve warm. 

WW POINTS VALUE: 1 pt. 

Note: This recipe appears in the WW Family Meals Cookbook. These tarts are both filling and delicious. These tarts may be little but they pack a lot of flavor. These tarts can be served as appetizers at a fancy party or can be enjoyed as a light snack at home. 

Roasted Pecan Salmon with Lentil-Tomato Salad

Ingredients:

• 1/2 cup dried small green lentils
• 4 (6 oz.) salmon fillets, with skin
• salt 
• freshly ground black pepper
• 4 tsp. Dijon mustard
• 1/2 cup chopped pecan halves
• 1/2 cup halved cherry or grape tomatoes
• 1 large shallot, minced
• 1 tbsp. chopped fresh dill
• 1 tbsp. fresh lemon juice
• 1 tbsp. extra-virgin olive oil
• 1 tsp. red wine vinegar

Makes 4 Servings

1. Heat the oven to 425 F. Lightly coat a baking sheet with cooking spray. 
2. In a medium saucepan, bring the lentils and 2 cups of water to a boil. Reduce the heat to a simmer and cook, uncovered, until the lentils are just tender but not mushy, 15-20 minutes. 
3. While the lentils are cooking, place the salmon on the baking sheet and season with salt and pepper. Spread each fillet with 1 teaspoon of the mustard, then top each with 2 tablespoons chopped pecans. Roast the salmon for 10-12 minutes, until the fish just flakes when tested with a fork.
4. Meanwhile, make the salad: In a medium bowl, combine the tomatoes, shallot, dill, lemon juice, oil, and vinegar. Add the lentils and salt and pepper to taste. Toss well. 
5. Divide the salad among 4 plates and top with the salmon. 

WW POINTS VALUE: 14 pts. 

Note: This recipe appears in the South Beach Diet Super Quick Cookbook. The salmon dish is both filling and delicious. The pecans give the salmon a nice crunchy texture to it. You can also grill the salmon and it will be just as flaky and delicious as it would be cooked. 

Summer Salad With Fresh Herb Vinaigrette

Ingredients:

• 1/2 lb. green beans, halved
• 1/4 lb. sugar snap peas, strings removed
• 1 tbsp. finely chopped fresh basil, thyme, marjoram, chervil or a combination
• 1 tbsp. finely chopped fresh parsley
• 1 tbsp. minced red onion
• 2 tsp. red wine vinegar
• 1 tsp. Dijon mustard
• 1 garlic clove, minced
• 2 tbsp. extra-virgin olive oil
• salt 
• freshly ground black pepper
• 4 cups lightly packed baby lettuce leaves
• 1 small cucumber, peeled, halved, seeded, and thinly sliced
• 1 small red bell pepper, diced

Makes 4 Servings 

1. Bring a medium saucepan of lightly salted water to a boil over high heat. Add the green beans, return to a boil, and cook for 2 minutes. Using a slotted spoon or skimmer, transfer the beans to a colander and rinse under cold water to stop the cooking. Transfer to a plate. 
2. Add the snap peas to the boiling water  and cook for 30 seconds Drain and rinse under cold water to stop the cooking. Halve the snap peas lengthwise. Pat the beans and snap peas dry. 
3. In a cup, whisk together the basil (and/or other herbs), parsley, onion, vinegar, mustard, and garlic. Drizzle in the olive oil and whisk to combine. Season with salt and pepper to taste. 
4. In a large serving bowl combine the beans, snap peas, lettuce, cucumber, and bell pepper. Pour the dressing over the salad and toss to coat. 

WW  POINTS VALUE: 3 pts. 

Note: This recipe appears in the South Beach Diet Super Quick Cookbook. This salad is flavorful and delicious. It goes great with any lean protein dish and will quickly fill you up. You can use other vegetables such as zucchini, yellow squash and tomatoes in this side dish and it will stil lbe both colorful and delicious. 

Dog 'N' Dips

Ingredients:

Dogs:

• 5 (97 % fat-free) beef hot dogs

Heat a grill or grill pan over medium-high heat. Grill hot dogs until well browned on all sides, 7-10 minutes. Remove from pan, allow to cool slightly, and slice each hot dog on the bias into 8 equal pieces (about 3/4-inch each). Skewer each piece with a toothpick and set on a serving platter. Serve warm with dips. 

Makes 10 (4-piece) servings 

WW POINTS VALUE: 1 pt. 

Herbed Mustard Dip:

• 1/2 cup Dijon mustard
• 2 tbsp. mayonnaise
• 1/2 cup chopped fresh basil
• 1 tbsp. minced red onion

Stir together mustard, mayonnaise, basil, and onion in a small bowl. Serve with hot dogs. 

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

WW POINTS VALUE: 1 pt. 

Roasted Red Pepper Dip:

• 3 large roasted red peppers (from a jar)
• 3 tbsp. low-fat cottage cheese
• freshly ground black pepper
• hot pepper sauce

Puree red peppers and cottage cheese in a blender or food processor until smooth. Season to taste with black pepper and pepper sauce, if using. Serve with hot dogs. 

Makes 1 cup (1 tbsp. per serving)

WW POINTS VALUE: 0 pts.

Sauerkraut Dip:

• 1/2 cup sauerkraut, finely chopped
• 1/4 cup + 2 tbsp. reduced-fat sour cream
• 1 celery stalk, minced
• freshly ground black pepper

Stir together sauerkraut, sour cream, and celery in a small bowl. Season to taste with pepper. Serve with hot dogs.  

Makes 1 cup (1 tbsp. per serving)

WW POINTS VALUE: 0 pts. 

Note: These recipes appear in the South Beach Diet Parties & Holidays Cookbook. Hot dogs can be a delicious treat for all ages. These hot dogs have a new twist on them. They are not served with buns and the dips are homemade and flavorful. You don't need to put these hot dogs in buns. You can serve these dogs on toothpicks and have little serving bowls for the flavorful dips. You can also use turkey and vegetarian hot dogs in this recipe and everything will still be delicious. You can also use the flavorful dips on burgers as well. 

All-American Potato Salad

Ingredients:

•  2 lbs. small red potatoes, scrubbed and halved
• 1 cup fat-free mayonnaise 
• 1/3 cup chopped fresh flat-leaf parsley
• 4 scallions, thinly sliced
• 2 small celery stalks with leaves, thinly sliced
• 2 tsp. cider vinegar
• 1 tsp. Dijon mustard
• 1/2 tsp. salt
• 1/4 tsp. freshly ground black pepper

Makes 8 Servings (3/4 cup per serving)

1. Put potatoes in a large saucepan and add enough water to cover by 1 inch; bring to boil. Reduce heat and simmer, partially covered, until potatoes are tender, about 8 minutes; drain. 
2. Meanwhile, mix together all remaining ingredients in serving bowl. Add potatoes and toss to coat evenly. Let cool to room temperature. Serve at once or cover and refrigerate up to 2 days. Let stand at room temperature 30 minutes before serving. 

WW POINTS VALUE: 3 pts. 

Note: This recipe appears in the WW New Complete Cookbook.  Who does not love potato salad? You don't have to buy potato salad at the grocery store. This potato salad does take time but it is worth the effort. This salad is flavorful, delicious and kind to your waistline. This salad is perfect for a warm weather picnic.  

Poached Salmon with Cucumber-Dill Sauce

Ingredients:

Salmon:

• 2 cups dry white wine
• 2 cups water
• 1/2 tsp. chicken-flavored bouillon cubes
• 6 peppercorns
• 4 sprigs fresh dillweed
• 2 bay leaves
• 1 rib of celery
• 1 small lemon, sliced
• 6 (4 oz.) salmon fillets, 1/2-inch thick

Cucumber-Dill Sauce:

• 1/3 cup peeled, seeded, finely chopped cucumber
• 1/3 cup fat-free sour cream
• 1/3 cup plain fat-free yogurt
•  2 tsp. chopped fresh dillweed
• 1 tsp. Dijon mustard
• fresh dillweed sprigs

Makes 6 Servings 

To make the salmon:

1. Combine the wine, water, bouillon peppercorns, dillweed, bay leaves, celery, and lemon in a skillet. Bring to a boil; cover, reduce heat, and simmer for 10 minutes. Add the salmon to the mixture in the skillet and cook for 10 minutes or until the fish flakes easily.
2. Transfer the salmon to a platter, using a slotted spoon. Cover, and chill thoroughly. Discard the liquid mixture remaining in the skillet.

To make the cucumber-dill sauce:

1. In a medium bowl, mix together the cucumber, sour cream, yogurt, dillweed and mustard.
2. To serve, place the fillets on individual serving plates. Spoon the sauce evenly over the fillets. Garnish with fresh dillweed sprigs, if using. 

WW POINTS VALUE: 6 pts. 

Note: This recipe appears in the South Beach Diet Book. This is a delicious dinner to kick-start your healthy lifestyle or if and when you fell off the healthy bandwagon and want to jump back on. If you don't want to poach the salmon, you can marinate the salmon in this liquid, grill the salmon and then serve the salmon with grilled vegetables of your choice with the Cucumber-Dill sauce. The sauce is actually nice with the grilled fish and vegetables. 

Chicken Salad Nicoise

Ingredients:

• 1 lb. thin-sliced chicken breast cutlets
• 2 tsps. + 2 tbsp. extra-virgin olive oil
• 3/4 tsp. dried oregano
• salt
• freshly ground black pepper
• 1/2 lb. green beans, trimmed
• 3 tbsp. fresh lemon juice
• 1 tbsp. Dijon mustard
• 8 cups shredded or torn romaine lettuce (about 10 oz.) 
• 8 large plum tomatoes, cut into thin wedges
• 16 pitted kalamata olives

Makes 4 Servings 

1. Heat the broiler with the rack 6 inches from the heat. 
2. In a medium bowl, toss the chicken with 2 teaspoons of the oil. Sprinkle both sides with the oregano and season lightly  with salt and pepper. Place the chicken on a broiler pan and broil for 5 minutes, or until chicken is cooked through but still juicy. When cool enough to handle, cut the chicken crosswise into strips. 
3. Meanwhile, in a steamer, cook the green beans for 3-5 minutes, until crisp-tender. Rinse under cold water to stop the cooking and drain well. In a small bowl, whisk together the remaining 3 tablespoons oil, the lemon juice, and mustard. 
4. In a large bowl, toss the lettuce with 3 tablespoons of the dressing. Make a bed of lettuce on each of 4 serving plates. top each with one-fourth of the chicken, green beans, tomatoes, and olives. Drizzle each salad with 1 tablespoon of the remaining dressing. 

WW POINTS VALUE: 7 pts.

Note: This recipe appears in the South Beach Diet Super Quick Cookbook. If you love French cuisine, this salad is definitely for you. A Nicoise salad is a French salad based in the city of Nice, France. French cuisine is divine and delicious. This salad is deliciously filling. It has four servings of vegetables, a lean protein and a delicious homemade dressing that goes great on the chicken and greens. If you don't have romaine lettuce on hand, use spinach, arugula or kale and the salad will be just as delicious. You can also use the dressing on the chicken alone or on a salad to make your meal more flavorful and tasty. 

Mustard-Crusted Rack of Lamb with Balsamic Fig Sauce

Ingredients:

• 2 lamb racks, frenched, fat removed
• 2 tbsp. Dijon mustard
• 2 tsp. thyme, chopped
• 2 tbsp. extra-virgin olive oil
• 1 cup whole wheat bread crumbs
• 12 Mission figs, cut in quarters
• 4 tbsp. balsamic vinegar
• 2 tsp. agave nectar
• 1 1 /2 cups low-sodium beef broth
• 2 tsp. cold unsalted butter
• 1 tsp. fresh lemon juice
• salt
• freshly ground black pepper

Makes 4 Servings (Half a rack per serving)

1. Season lamb well with salt and pepper. Let sit for 30 minutes, or preferably, overnight.
2. Preheat oven to 400 F. Combine mustard and thyme in a small bowl. Set aside.
3. Heat a heavy-bottomed saute pan over medium-high heat. Add 1 tablespoon of the olive oil; place lamb racks meat side down in the pan. Cook until well browned. Turn and brown on other side. The lamb will still be raw. Reserve the saute pan. 
4. Spread the mustard mixture on meat side of lamb rack. Combine bread crumbs and 2 teaspoons of the olive oil. Rub together until the bread is lightly coated. Place on a plate. 
5. Roll the meat side of the lamb into the bread crumbs to coat lightly. Place rack on a baking sheet, meat side up. Roast in a 400 F oven for 15 minutes or until bread has browned and the lamb is 125 F (medium rare). Remove to a warm spot. Let rest for 15 minutes.
6. While the lamb is roasting, place the saute pan back on the medium heat. Add the remaining 1 teaspoon olive oil and the figs, cut side down. Cook for 1-2 minutes to brown the figs, being careful not to burn the drippings in the pan. Once the figs are lightly browned, remove from the pan and reserve. Add the balsamic vinegar to the pan, reduce until almost dry. Add the agave syrup and beef stock and cook until reduced by half. Return figs to the sauce, adjust seasoning with salt and pepper, and gently stir in butter and lemon juice, stirring constantly to melt butter. 
7. Once the lamb has rested, cut each rack into double chops (4 per rack, 2 double chops per serving). Place chops on each dinner plate and serve with 2 tablespoons of sauce. 

WW POINTS VALUE: 10 pts. per serving

Note: This recipe appears in the New Sonoma Cookbook. Who does not enjoy lamb for dinner? The combination of Dijon mustard and lamb is heavenly delicious. The homemade sauce made from figs and balsamic vinegar makes a nice compliment to the lamb. Stirring the butter into a sauce is a classic French method called monte au beurre which means to finish with butter. A small amount of butter will go a long way adding a creamy, rich flavor and texture to the sauce. The butter also must be stirred when it's added into the sauce so it melts. If you don't have rack of lamb on hand, use lamb loin chops and/or lamb shoulders and grill or broil them instead and the meal will still be delicious. Don't forget to bring the lamb to room temperature. The lamb will have a more tender texture to it and be more flavorful too. This meal is perfect for an holiday dinner and your dinner guests will be happy. 

Chicken Caesar Pitas

Ingredients:

• 1/4 cup plain low-fat yogurt
• 2 tbsp. low-fat mayonnaise
• 2 tbsp. grated Parmesan cheese
• 1 small garlic clove, minced
• 2 tsp. fresh lemon juice
• 1/2 tsp. Dijon mustard
• 1/4 tsp. anchovy paste
• 1/4 tsp. freshly ground black pepper
• 2 cups chopped cooked, boneless, skinless chicken breast
• 4 (6-inch) whole wheat pita breads
• 8 small romaine lettuce leaves

Makes 4 Servings (1 sandwich per serving)

1. Combine the yogurt, mayonnaise, cheese, garlic, lemon juice, mustard, anchovy paste, and pepper in a medium bowl. Add the chicken and toss to coat with the dressing.
2. Cut a pocket in each pita. Fill each pita with one-fourth of the chicken mixture and 2 lettuce leaves.

WW POINTS VALUE: 8 pts.

Note: This recipe appears in the WW Ultimate Chicken Cookbook. These treats are quick, easy and delicious. These treats can be made in 20 minutes or less. I highly recommend grilling the chicken because grilled chicken tastes so good. If you don't have pita pockets on hand, don't worry. These treats taste just as good as a salad as they do as pitas. 

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. 

Rack of Lamb with Herbed Crumb Topping

Ingredients:

• 1 (8-rib) rack of lamb (about 1 1 /2 lbs.) trimmed and frenched
• 1/2 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 1/2 cup fresh bread crumbs
• 1 tbsp. Dijon mustard
• 2 tsp. chopped fresh tarragon
• 1 tsp. extra-virgin olive oil
• 1 small garlic clove, minced

Makes 4 Servings (1 double chop per serving)

1. Spray grill rack with nonstick spray. Preheat grill to medium-high or prepare medium-high fire using direct method.
2. Sprinkle lamb with salt and pepper. place lamb on grill rack and grill, turning once, until nicely browned, about 10 minutes. Transfer to plate (leave grill on).
3. Stir together all remaining ingredients in small bowl, adding a little water to moisten, if needed. Press crumb mixture on meaty side of lamb; lightly spray crumb mixture with nonstick spray.
4. Return lamb, crumb side up, to grill rack and grill, without turning, until instant-read thermometer inserted into center of rack registers 145 F for medium, about 10 minutes. Transfer to cutting board and let stand 10 minutes. Slice between every other bone to make 4 double chops.

WW POINTS VALUE: 4 pts.

 

Note: This recipe appears in the WW New Complete Cookbook. Lamb is so delicious no matter how you cook it. The combination of Dijon mustard, garlic, fresh herbs, olive oil and garlic on lamb is absolutely delicious. Grilled lamb is absolutely delicious. This lamb dish is so flavorful and juicy it literally melts in your mouth. Serve this dish to company and it will be the talk of the town.

Sweet Onion, Bacon, & Chese Tarts

Ingredients:

• 1 tsp. extra-virgin olive oil
• 1 sweet onion, quartered and finely sliced
• 1/4 tsp. salt
• 1/8 tsp. freshly ground black pepper
• 3 slices, Canadian bacon, finely chopped
• 1/4 cup fat-free egg substitute
• 2 tbsp. fat-free half-and-half
• 1 tsp. Dijon mustard
• pinch cayenne
• 24 frozen mini phyllo tart shells
• 1/3 cup shredded reduced-fat Swiss cheese

Makes 24 Servings (1 tart per serving)

1. Heat oil in medium skillet over medium heat. Add, onion, salt and pepper; cook, stirring, until onion is golden brown, about 12 minutes. Transfer to a small bowl.
2. Add bacon to skillet and cook, stirring, until lightly browned, about 2 minutes. Add onion and mix well.
3. Preheat oven to 350 F.
4. Meanwhile, whisk together egg substitute, half-and-half, mustard, and cayenne in small bowl. Arrange tart shells on baking sheet. Spoon onion-bacon mixture evenly into shells. Top each with about 3/4 teaspoon egg mixture. Sprinkle evenly with Swiss cheese; bake until filling is set, about 15 minutes. Serve warm.

WW POINTS VALUE: 1 pt.

 

Note: This recipe appears in the WW Family Meals Cookbook. These are what I call breakfast treats in a tart. If you love bacon and eggs, these treats are for you. These tarts are filled with flavors of breakfast and they are very delicious. If you don't have egg substitute, use 1 egg mixed and the tarts will still be delicious. I highly recommend adding minced garlic with the onion because garlic always makes everything taste better. If you don't have Swiss cheese, substitute any Italian cheese, Mexican cheese or cheddar cheese and the tarts will still be tasty. 

Mustard-Roasted Potatoes & Onion

Ingredients:

• 3 (5 oz.) Yukon Gold potatoes. scrubbed
• 1 red onion
• 1/3 cup coarse-grain Dijon mustard
• 2 tsp. extra-virgin olive oil
• 2 tsp. chopped fresh rosemary + 2 tsp. rosemary needles
• 1/4 tsp. freshly ground black pepper

Makes 4 Servings (6 potato wedges & 3 onion wedges per serving)

1. Preheat oven to 400 F. Spray medium rimmed baking sheet with olive oil nonstick spray.
2. Cut potatoes lengthwise in half; cut each half into  wedges. Cut onion in half through stem end and cut each half into 6 wedges.
3. Toss together potatoes, onion, mustard, oil, chopped rosemary and pepper in medium bowl. Spread potato-onion mixture on prepared baking sheet to form single layer, placing potatoes cut side down. Roast until potatoes are deep golden and crisp on bottom, about 30 minutes. Turn potatoes over and roast until crisp on outside and tender inside, about 20 minutes longer. Sprinkle with rosemary needles.

WW POINTS VALUE: 4 pts.

 

Note: This recipe appears in the WW Family Meals Cookbook. Who knew that  Yukon Gold potatoes tasted so good roasted while drenched in Dijon mustard and drizzled in olive oil? Roasted potatoes are delicious when they are done right. These potatoes go great with lamb, steak, chicken, pork, turkey and even certain fish and will satisfy you.