Greek Sloppy Joes with Feta & Whole-Wheat Orzo

 Ingredients:

• 5 oz. whole wheat orzo (3/4 cup)
• 4 tsp. extra-virgin olive oil
• 1 large onion, finely chopped
• 3 garlic cloves, minced
• 3/4 lb. lean ground sirloin
• 1 tsp. oregano
• 1/2 tsp. cayenne pepper
• 1/2 tsp. ground cinnamon
• 1 (14 1/2 oz.) can diced tomatoes with juice
• 3 tbsp. tomato paste
• 4 tbsp. crumbled feta cheese
• 1 scallion, thinly sliced

Makes 4 Servings 

1. Bring a medium saucepan of lightly salted water to a boil. Add the orzo and cook according to package directions. Drain well. 
2. Meanwhile, in a large skillet, heat the oil over medium heat. Add the onion and garlic and cook, stirring occasionally, until the onion is soft and beginning to brown, about 5 minutes. 
3. Add the beef and break up with a spoon. Sprinkle with oregano, cayenne, and cinnamon. Cook until the beef is almost browned but still a little pink, about 3 minutes. 
4. Stir in the diced tomatoes and their juice, tomato paste, and 1/4 cup water. Simmer until the sauce is thickened and flavorful, about 10 minutes. 
5. Divide the orzo evenly among 4 bowls and ladle the beef mixture evenly on top. Sprinkle each with 1 tablespoon feta and some scallion. 

WW POINTS VALUE: 6 pts. without the orzo, 8 pts. with the orzo

Note: This recipe appears in the South Beach Diet Super Quick Cookbook. Sloppy Joes are a wonderful comfort food when they are done right. These Sloppy Joes have a Greek flare to them and they are quite delicious. The whole wheat orzo takes place of the traditional bun and also give the Sloppy Joes a Mediterranean fare. These guilty pleasure comfort foods will become a new favorite at your table for lunch or dinner. 

Zucchini Feta Salad

 Ingredients:

• 1⁄2 small cucumber, peeled, deseeded, and diced
• 1 shallot, diced
• 2 Tbsp. fresh chopped mint leaves
• 3 Tbsp. extra virgin olive oil, divided
• 1 to 2 Tbsp. apple cider vinegar (or to taste)
• 2 to 3 Tbsp. plain whole-milk Greek yogurt or sour cream (optional)
• 2 medium zucchini, thinly sliced or shaved
• 1 small (about 4 oz.) red bell pepper, deseeded and cut into thin strips
• 1⁄3 cup crumbled feta cheese

Makes 4 Servings

1. Put the cucumber, shallot, mint leaves, olive oil, apple cider vinegar, and yogurt (if using) into a blender and pulse until smooth. Season with salt and pepper to taste.
2. Combine the zucchini, bell pepper, and feta cheese in a salad bowl, drizzle with the dressing, and toss lightly before dividing into 4 portions. Refrigerate the salad until you are ready to serve.

WW POINTS VALUE: 4 pts. 

Note: This recipe appears in the New Keto-Friendly South Beach Diet book. Salads are delicious when they are done right. The combination of bell peppers and shaved zucchini is quite delicious and filling. The homemade dressing and crumbled feta cheese make this salad taste even better. The combination of these ingredients make you feel like your dining in the Mediterranean. You can use yellow squash in place of the zucchini or a combination of both or use halved cherry tomatoes in place of the bell peppers  in this salad and it will still taste delicious. 

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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. 

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. 

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. 

Sweet Potato-Feta Rounds

Ingredients:

• 3 long, thin sweet potatoes, peeled
• 1 tbsp.+ 1 tsp. extra-virgin olive oil
• 1 garlic clove, minced
•  4 oz. reduced-fat feta cheese, crumbled (3/4 cup)
• 2 tbsp. chopped fresh chives
• freshly ground black pepper

Makes 10 Servings (3 pieces per serving)

1. Heat oven to 450 F. Line a baking sheet with parchment paper or foil.
2. Cut potatoes into 30 (3/4-inch thick) rounds. With a melon baller, carefully scoop a pocket into each potato piece, being careful not to scoop through bottoms; discard scooped-out portion. 
3. Combine potato pieces, 1 tablespoon of the oil, and garlic in a large bowl; toss to coat. Spread potatoes out on the baking sheet, scooped-out side up, and roast until potatoes are just tender and edges are starting to brown, 18-20 minutes. 
4. Meanwhile, mash feta, chives, and remaining 1 teaspoon oil together in a small bowl. Season with pepper to taste. 
5. Remove potatoes from oven and fill each pocket with a heaping 1/2 teaspoon  cheese mixture. Return to oven and bake until heated through, about 5 minutes. Serve warm. 

WW POINTS VALUE: 1 pt.

Note: This recipe appears in the South Beach Diet Parties & Holidays Cookbook. These treats make a delicious snack or hors d'Oeuvre at a party. I like to think of these treats as upscale baked potato chips with cheese. The texture of the sweet potatoes are perfect for roasting and using them as filling cups to fill with herbs and cheese. If you don't have feta cheese on hand, goat cheese will work just as well. The cheese mixture can be prepared up to a day ahead of time, refrigerate in a covered container until ready to use. The sweet potatoes can be roasted (without the cheese mixture) up to 8 hours before you serve them, just cover them and leave them at room temperature and then fill them with the cheese mixture and warm through just before serving. 

Spanakopita Triangle

Ingredients:

• 2/3 cup crumbled reduced-fat feta cheese
• 1 (10 oz.) package frozen chopped spinach. thawed & squeezed dry
• 3 scallions, chopped
• 1/4 cup snipped fresh dill
• 1 large egg white
• 1/4 tsp. freshly ground black pepper
• 8 (12 X 17-inch) sheets frozen phyllo dough, thawed
• 2 tbsp. unsalted butter, melted

Makes 8 Servings (3 triangles per serving)

1. Place oven rack in center of oven. Preheat oven to 375 F. Spray baking sheet with nonstick spray.
2. With a fork, mash feta in a medium bowl. Add spinach, scallions, dill, egg white, and pepper, stirring until mixed well.
3. Lay 1 phyllo sheet on work surface with long side facing you (keep remaining phyllo covered with damp paper towel and plastic wrap to keep it from drying out); spray with olive oil nonstick spray. Top with another phyllo sheet and lightly spray. With a pizza cutter or a sharp knife, cut phyllo crosswise into 6 strips. Place scant 1 tablespoon of spinach mixture at one end of each strip. Fold corner of phyllo up and over filling, then continue folding flag-style to form triangle.
4. Arrange filled triangles on prepared baking sheet. Repeat with remaining filling and phyllo sheets, making a total of 24 triangles. Lightly brush tops of triangles with melted butter. Bake until golden brown, about 25 minutes. Serve hot or warm. 

WW POINTS VALUE: 3 pts.

Note: This recipe appears in the WW New Complete Cookbook. This is a wonderful take on a classic Greek dish. Spanakopita is a wonderful Greek comfort food that is  delicious and filling. I added salt and minced garlic to the spanakopita because garlic and salt always make everything taste better. If you don't have unsalted butter on hand, drizzle some extra-virgin olive oil on top of the spanakopita and it will taste just as good and be just as flaky.  

Spinach and Chicken Triangles

Ingredients:

• 2 tsp. extra-virgin olive oil
• 1 large onion, finely chopped
• 2 garlic cloves, minced
• 1 (10 oz.) package frozen chopped spinach, thawed and squeezed dry
• 1 cup finely chopped cooked chicken breast
• 1/3 cup finely crumbled reduced-fat feta cheese
• 1/4 cup chopped fresh dill
• 1 large egg white
• 1/4 tsp. salt
• 1/8 tsp. freshly ground black pepper
• 14 (14 x 18-inch) sheets of phyllo dough, thawed 

Makes 14 Servings (4 triangles per serving)

1. Heat the oil in a large skillet over medium heat. Add the onion and garlic and cook, stirring frequently, until golden, about 7 minutes.
2. Combine the onion, garlic, spinach, chicken, cheese, dill, egg white, salt, and pepper in a medium bowl until well mixed.
3. Preheat the oven to 375 F. Spray 2 jelly-roll pans or baking sheets with nonstick cooking spray.
4. Place 1 phyllo sheet on a work surface. Cover the remaining sheets of phyllo with plastic wrap to keep them from drying out as you work. Lightly spray the phyllo sheet with nonstick spray. Cut lengthwise into 4 strips. Place a rounded teaspoon of the spinach mixture in one corner of each phyllo strip and fold the phyllo diagonally over the filling to form a triangle. Continue to fold the phyllo (as if folding a flag) to the end of the strip. Place the phyllo triangles, seam side down, on a jelly-roll pan. Cover with a damp paper towel to prevent the phyllo from drying out. Repeat with the remaining phyllo and filling to make a total of  56 triangles. 
5. Bake the triangles until the phyllo is puffed and golden, about 15 minutes. Serve hot, warm, or at room temperature. 

WW POINTS VALUE: 3 pts.

Note: This recipe appears in the WW Ultimate Chicken Cookbook. I was cleaning out the fridge and pantry and this recipe looked too god to pass up. I was craving Spanakopita but I didn't have all the ingredients for the spanakopita but I had the ingredients for this version. These triangles were absolutely delicious and flavorful. The chicken, spinach and feta cheese go so well together in this Mediterranean snack. The serving of triangles give you a satisfying filling leaving you happy. When you do cook the chicken, don't forget to season the chicken with salt, pepper and minced garlic for a flavorful snack. These triangle make a delicious treat for lunch or a great appetizer at  party.

Greek Salad with Chicken Tenders

Ingredients:

• 1 lb. chicken tenders
• 1 tsp. Greek seasoning
• 1/2 tsp. kosher salt
• 1/2 tsp. freshly ground black pepper
• 1 tbsp. extra-virgin olive oil
• 1 tbsp. red wine vinegar
• 1 (10 oz.) package cut-up romaine lettuce
• 6 pitted Kalamata olives, chopped or sliced
• 1 (8-9 oz.) package cooked beets, cut into wedges
• 1/4 cup crumbled reduced-fat feta cheese

Makes 4 Servings (2 cups salad, 2/3 cup chicken, 1/3 cup beets, 1 tbsp. per serving)

1. Heat grill pan over medium-high heat until hot. Sprinkle chicken with Greek seasoning, 1/4 teaspoon salt, and 1/4 teaspoon of pepper; lightly spray with olive oil nonstick spray. Place chicken in pan and grill until cooked through, 5-6 minutes per side. Transfer to cutting board and let cool slightly.
2. Meanwhile, to make dressing, whisk together oil, vinegar, and remaining 1/4 teaspoon salt and 1/4 teaspoon pepper in large serving bowl. Add romaine and olives; toss until coated evenly.
3. Cut the chicken into 1 1/2-inch pieces. Place on top of salad along with beets and feta.

WW POINTS VALUE: 4 pts.

 

Note: This recipe appears in the WW Family Meals Cookbook. This salad makes a great meal any time of the week for lunch or dinner. This salad is bursting with Greek flare and will quickly fill you up. If you don't have Greek seasoning on hand, use a combination of dill, parsley and oregano for an authentic Greek flare. Also, if you don't have beets available, use a diced tomato and the salad will still be delicious.

Chicken with Carmelized Onion & Tomato Sauce

Ingredients:

• 4 boneless, skinless chicken breast halves
• kosher salt
• freshly ground black pepper
• 2 tbsp. extra-virgin olive oil
• 1 medium bell pepper, seeded & thinly sliced
• 1 small red onion, thinly sliced (1 cup)
• 6 Roma tomatoes, seeded & coarsely chopped (3 cups)
• 1/2 small zucchini, cut into bite-size strips (1/2 cup)
• 4 garlic cloves, minced
• 2 tbsp. balsamic vinegar
• 2 tsp. chopped fresh thyme
• 1/4 cup crumbled feta cheese

Makes 4 Servings

1. Preheat broiler. Season chicken with kosher salt and pepper. Place chicken on unheated rack of a broiler pan. Broil 4-5 inches from the heat for 12-15 minutes or until chicken is no longer pink (170 F), turning once halfway through broiling.
2. Meanwhile, in a large skillet heat oil over medium heat. Add bell pepper and red onion. Reduce heat to medium-low. Cook for 10-15 minutes or until very tender, stirring occasionally. Increase heat to medium. Add tomatoes, zucchini, and garlic; cook and stir for 2 minutes more. Stir in balsamic vinegar and thyme.
3. Thinly slice chicken. Serve chicken with tomato mixture; sprinkle with cheese.

WW POINTS VALUE: 7 pts.

Note: This recipe appears in the Sonoma Diet Cookbook. This is a colorful chicken dish is a great way to contribute to your healthy lifestyle. This dish represents both the colors and flavors of the Mediterranean and will quickly fill you up. The homemade tomato sauce gives the chicken a nice zing to it for flavor. If you don't have feta cheese on hand, use crumbled goat cheese or shredded mozzarella cheese and it will taste just as good.

Warm Beef Salad

Ingredients:

• 1 1/2 lbs. flank steak, 1-inch thick
• 2 tbsp. fresh lemon juice
• 2 tsp. grated lemon zest
• 1/2 tsp. Dijon mustard
• 2 tbsp. extra-virgin olive oil
• 5 oz. mesclun greens (6 cups)
• 4 plum tomatoes, cut into wedges
• 2 oz.. feta cheese, crumbled (1/2 cup)
• 1 small red onion, thinly sliced and separated into rings

Makes 4 (2-cup) Servings

1. Heat grill to high.
2. Grill steak 4 minutes per side for medium-rare. Let rest 5 minutes; slice thinly.
3. Place lemon juice, lemon zest, mustard, and oil in a jar with a lid. Close tight and shake vigorously to combine. Place greens in a large mixing bowl, add 2 tablespoons of the dressing, and toss to coat.
4. Divide greens among 4 serving plates, top with steak, tomato wedges, onion, and feta to serve.

WW POINTS VALUE: 11 pts.

Note: This recipe appears in the South Beach Diet Quick & Easy Cookbook. Who say fast food is not healthy for you? Fast food tastes great when you know what you're doing and you can cook it yourself. This salad is full of flavor and zest it will fill you up and leave you happy. The steak melts in your mouth with the feta cheese, tomatoes and mixed greens. You can use spinach and/or arugula in this salad as well as goat cheese or gorgonzola cheese and the salad will still have bite. I highly recommend seasoning the steak with salt, freshly ground black pepper and minced garlic to make your steak salad more flavorful.

Feta-and-Veggie Stuffed Zucchini

Ingredients:

• 4 medium zucchini
• 4 large fresh tomatoes, cored and finely chopped
• 1 small onion, finely chopped
• 2 cups fresh mushrooms, finely chopped
• 2 tbsp. fresh basil, chiffonade
• 1/2 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 1/4 cup feta cheese, crumbled
• 8 tbsp. extra-virgin olive oil

Makes 4 Servings (2 per serving)

1. Slice zucchini in half lengthwise. In a large pot of boiling water, cook until tender, about 8 to 10 minutes. Drain well. Scoop out and discard pulp in center.
2. Coat a large nonstick skillet with cooking spray. Add tomatoes, shallots or onion, and mushrooms. Cook over medium-high heat until pulpy, about 5 minutes. Stir in basil, salt and pepper.
3. Generously spoon filling into 8 zucchini halves. Arrange 2 per plate.
4. In a bowl, stir together feta cheese and salad dressing. Drizzle over stuffed zucchini.

WW POINTS VALUE: 2 pts.

 

Note: This recipe appears on www.weightwatchers.com. If you're ever looking for a colorful Mediterranean side dish, this is it. This side dish has four servings of vegetables in it along with crumbled feta cheese and will quickly fill you up. If you don't have basil on hand, use parsley, oregano, or marjoram and your zucchini will be just  as delicious. The original recipe called for ranch dressing to be drizzled on top of the zucchini. I find that to be offensive to Mediterranean cooking so I used olive oil and it was delicious. I also highly recommend using minced garlic when cooking the vegetable mixture in the skillet because garlic always makes everything taste better.

Tomato, Squash, & Feta Gratin

Ingredients:

• 6 oz. zucchini, sliced into 1/4-inch thick on a long bias
• 6 oz. yellow summer squash, sliced into 1/8-inch thick on a long bias
• 12 oz. tomatoes, cut in half, then sliced 1/4-inch thick crosswise
• 2 scallions, chopped
• 1 1/2 tsp. garlic, minced
• 1 1/2 tsp. oregano, chopped
• 2 oz. feta cheese, crumbled
• 2 tsp. extra-virgin olive oil
• salt
• freshly ground pepper

Makes 4 (1 cup) Servings

1. Preheat oven to 400 F. Lightly oil a 6-inch-diameter ovenproof saute pan.
2. Toss zucchini with salt and pepper. Toss yellow squash with salt and pepper. In a bowl, mix scallions, garlic, oregano, and feta cheese.
3. Lay zucchini slices in the pan, slightly overlapping them like shingles. Sprinkle with salt and pepper. Top with a layer of tomatoes, slightly overlapping like shingles. Sprinkle with 1/2 of the scallion mixture. Top with a layer of yellow squash, then another layer of tomatoes; sprinkle with salt and pepper. Top with remaining scallion mixture. Drizzle with extra-virgin olive oil.
4. Place on a sheet pan in the oven. Bake for 30 minutes or until the vegetables are tender and the top is slightly browned. Allow to sit for 10 minutes. Cut into wedges and serve.

WW POINTS VALUE: 2 pts.

Note: This recipe appears in the New Sonoma Cookbook. This colorful side dish is a flavorful side dish that goes great with any protein. Tomatoes, yellow squash, and zucchini are popular summer vegetables and go great together with fresh herbs and cheese. You can use basil, thyme, or rosemary in place of the oregano and use crumbled goat cheese or Parmesan cheese in place of the goat cheese depending on what kind of regional cuisine you're serving. This dish tastes even better the next day once the flavors blend.

Shrimp Saganaki with Feta & Dill

Ingredients:

• 1 1/2 tsp/ extra-virgin olive oil
• 1 large onion, chopped
• 1/2 cup dry white wine
• 3 large garlic cloves, minced
• 1 (14 1/2 oz.) can fire-roasted diced tomatoes
• 1/4 tsp. crushed red pepper flakes
• 1 lb. large shrimp, peeled & deveined
• 1/4 cup crumbled reduced-fat feta cheese
• 1/4 cup chopped fresh dill
• 2 cups cooked brown rice

Makes 4 Servings (1 cup shrimp & sauce 1/2 cup rice)

1. Heat oil in a large skillet over medium-high heat. Add onion; cook, stirring frequently, until golden, about 5 minutes. Stir in wine and garlic and simmer 1 minute. Add tomatoes and pepper flakes; bring to a boil. Reduce heat and simmer, uncovered, 3 minutes.
2. Add shrimp and simmer over medium-low heat, stirring often, until shrimp are just opaque in center, about 4 minutes. Remove from heat. Stir in feta and dill and let stand until feta softens slightly, about 1 minute. Spoon 1/2 cup brown rice onto each of 4 plates; top rice evenly with shrimp and sauce.

WW POINTS VALUE: 8 pts.

 

Note: This recipe appears in the WW Tastier than Takeout Cookbook. This is a different take on Mediterranean cuisine. Who knew that shrimp and brown rice would go well together with tomatoes and feta cheese? Serve this meal any night of the week and people will be satisfied and it will take you back to your favorite Greek island overlooking the Mediterranean Sea at sunset. Almost any white wine will do when cooking this dish. I also recommend using freshly diced tomatoes for an authentic Mediterranean flare.



Red Pepper, Feta, and Mint Dip

Ingredients:

• 1 (12 oz.) jar roasted red peppers, rinsed and drained
• 1 garlic clove, smashed and peeled
• 4 oz. reduced-fat cream cheese
• 4 oz. reduced fat- feta cheese
• 1/4 cup nonfat plain Greek yogurt
• 3 tbsp. finely chopped fresh mint
• 1 tbsp. fresh lemon juice
• 1 tbsp. extra-virgin olive oil
• salt
• freshly ground black pepper

Makes 1 3/4 cups  (1 tbsp. per serving)

 

In a food processor or blender, combine the peppers and garlic. Pulse until well blended. Add the cream cheese, feta, yogurt, mint, lemon juice, and oil. Process until blended but still thick. Add salt and additional lemon juice to taste. Serve at room temperature.

 

WW POINTS VALUE: 1 pt.

 

Note: This recipe appears in the South Beach Diet Super Quick Cookbook. This dip is a refreshing change from your typical dip for chips and vegetables. It's creamy dip that's packed with heat and zing and it will really wake up your taste buds. You can serve this dip with your crudité of choice, protein of your choice or with whole wheat pita chips.

 

Broccoli, Oven-Dried Tomatoes, and Feta Filling for Omelets

• 1 tbsp. extra-virgin olive oil
• 2 cups broccoli, broken into small florets
• 1 tbsp. water
• 1 tbsp. garlic, chopped
• 1/2 cup Oven-Dried Tomatoes, diced
• 1 tbsp. oregano
• 2 oz. feta cheese, crumbled
• salt
• freshly ground black pepper

Makes 4 Servings

1. Heat a sauté pan over medium-high heat. Add olive oil and broccoli. Season with salt and pepper. Sauté until slightly brown; add water and let steam.
2. Add garlic and tomatoes. Cook until garlic is aromatic. Stir in oregano.
3. Use filling in omelet; top with feta cheese and fold over.

WW POINTS VALUE: 7 pts.

 

Note: This recipe appears in the New Sonoma Cookbook. This quick and easy filling is so good you'll be eating this regularly.  This omelet is a great way to kick-start your lifestyle and will quickly fill you up.You can substitute spinach, kale, and arugula in place of the broccoli and substitute crumbled goat cheese in place of the feta and your omelet will still be delicious. These flavors are a compliment to the Mediterranean you'll forget this dish is good for you.

Spinach, Basil, & Feta Panini

Ingredients:

• 4 (6-inch whole-wheat hoagie rolls, split; 8 slices whole-wheat bread; or 2 whole wheat pita rounds, halved crosswise & split horizontally)
• 4 cups baby spinach leaves
• 8 thin tomato slices (1 medium tomato)
• 1/4 tsp. kosher salt
• 1/8 tsp. freshly ground black pepper
• 1/4 cup thinly sliced red onion
• 2 tbsp. shredded fresh basil leaves
• 1/2 cup crumbled feta cheese (2 oz.)
• nonstick olive oil cooking spray

Makes 4 Servings

1.  Place hoagie roll bottoms or 4 of the bread slices or 4 pita pieces on a work surface; divide half of the spinach leaves among them. Top spinach with tomato and sprinkle lightly with salt and pepper. Add red onion slices and basil. Top with feta and remaining spinach. Top with hoagie roll tops, remaining bread slices, or pita slices. Press down firmly.
2. Lightly coat and unheated panini griddle, covered indoor electric grill, or large nonstick skillet with nonstick cooking spray. Preheat griddle, grill, or skillet over medium heat or heat according to manufacturer's directions. Add sandwiches, in batches if necessary.
3. If using griddle or grill, close lid and grill for 2-3 minutes or until bread is toasted.
4. If using a skillet, place a heavy plate on top of sandwiches. Cook for 1-2 minutes or until bottoms are toasted. Carefully remove plate, which may be hot. Turn sandwiches and top with the plate. Cook for 1-2 minutes more or until bread is toasted.

WW POINTS VALUE: 8 pts.

Note: This recipe appears in the New Sonoma Cookbook. If you love Mediterranean food and sandwiches, this treat is for you. This sandwich is quick, easy, colorful and flavorful. You can mix and match the herbs and cheeses in this sandwich and it will be delicious no matter what. You can use basil, oregano, marjoram, parsley or dill and use mozzarella, crumbled goat cheese, feta cheese, or even provolone and this panini will be delicious and better than what you would order at a deli.

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.

Tomato and Feta Frittata

Ingredients:

• cooking spray
• 1 small shallot, chopped
• 2 large eggs
• 4 large egg whites
• 1/4 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 1 1/2 cups grape tomatoes, cut in half if large
• 1/2 cup crumbled feta cheese
• 2 Tbsp dried bread crumbs, panko variety

Makes 4 Servings (1 wedge per Serving)

1. Preheat broiler.
2. Coat a large heavy-bottomed ovenproof skillet with cooking spray; set over medium heat. Add shallot to skillet; cook until tender, stirring occasionally, about 5 minutes.
3. In a medium bowl, beat together eggs, egg whites, salt and pepper; stir in tomatoes and shallot.
4. Coat bottom and sides of same skillet with cooking spray; set over medium heat. Pour egg mixture into skillet; cook until almost set, loosening edges of frittata occasionally, about 5 minutes. Sprinkle cheese over eggs; top with panko.
5. Place skillet under broiler, 4 inches from heat; broil until cooked through and panko browns, about 30 seconds to 1 minute (watch carefully to avoid burning). Remove from broiler immediately and let sit for 1 minute; cut into 4 wedges.

WW POINTS VALUE: 3 pts.

 

Note: This recipe appears on www.weightwatchers.com. This is a quick and easy dish that can be made and enjoyed for breakfast, lunch, dinner or even Sunday brunch. If you don't have a shallot, half of a diced onion will work just as well. The combination of tomatoes and feta cheese is creamy they go well in any dish, including eggs. This frittata is even tasty without the bread crumbs. If you don't have feta cheese, any crumbled cheese will do just fine. If you have any frittata leftover, store it in an air tight container and have it for breakfast the next day and it will taste just as good. If you want an authentic Mediterranean flare to this frittata, I highly recommend adding some herbs such as parsley, oregano, or dill.



Cherry Tomato & Feta Crisps

Ingredients:

Topping:

• 12 cherry tomatoes
• 1 tsp. extra-virgin olive oil
• salt
• freshly ground black pepper
• 1/3 cup crumbled reduced-fat feta cheese
• 3 large black olives, pitted and slivered
• fresh rosemary sprigs

Crisps:

• 1 large garlic clove, smashed and peeled
• 1 tbsp. extra-virgin olive oil
• 1 (8-inch) whole-wheat pita round
• salt
• freshly ground black pepper

Makes 16 Crisps (4 per serving)

1. Heat the oven to 400 F.
2. For the topping: In a medium bowl, toss the tomatoes with the oil and salt and pepper to taste. Place the tomatoes on a baking sheet and bake, shaking the pan occasionally, for 10-15 minutes, or until softened.
3. While the tomatoes are baking, prepare the crisps: In a cup, stir the smashed garlic and oil. Cut the pita into 8 even, double-layer triangles. Separate each triangle into 2 wedges. Place the pita wedges split-side up in a single layer on another baking sheet. Brush with garlic oil and sprinkle lightly with salt and pepper. Bake the pita wedges for 7 minutes, or until crisp and golden.
4. To assemble: Top the crisps with the tomatoes, feta, and olives. Garnish with rosemary sprigs. Serve warm or at room temperature.

WW POINTS VALUE: 1 pt.

 

Note: This recipe appears in the South Beach Diet Super Quick Cookbook. This is what I call gourmet chips and cheese.These little snacks are perfect for all kinds of parties, especially around the holidays. You can even serve these when you're watching your favorite sports teams. 4 of these 'chips' are 1 serving and 1 point per serving. These 'chips' look and taste better but they are also better for you. You can use any crumbled cheese such as goat, blue or gorgonzola cheese with the tomatoes and any dried herb such as basil, oregano, dill, marjoram, etc. as well and your crisps will be delicious. As for the olive oil, I highly recommend using flavor infused olive oil to go with what kind of flavors you're going to use. For more information, visit www.TheImperialOlive.com.