Chicken Lasagna Cups

Ingredients:

• 6 chicken cutlets (thin cut)
• 1 cup shredded mozzarella, divided
• 1 cup sugar-free marinara sauce
• ¼ cup ricotta cheese
• ¼ cup cream cheese, softened
• 1 clove garlic, minced
• ½ Tbsp. Italian Seasoning
• ½ tsp. salt
• ¼ tsp. crushed red pepper
• ½ Tbsp. fresh parsley, chopped

Makes 6 Servings (2 cups per serving)

1. Preheat oven to 350°F. Coat a 12-cup muffin pan with nonstick cooking spray.
2. Place chicken cutlets on a cutting board. Using the smooth side of a mallet, pound cutlets to about ¼ inch thick.
3. Cut each chicken cutlet in half and lay them into the muffin tin cups, overlapping the ends to form bowls.
4. In a small bowl, mix together the ricotta cheese, cream cheese, ½ of the mozzarella, garlic, Italian seasoning and crushed red pepper.
5. Using a spoon, place about 2 tablespoons of the cheese mixture into each muffin cup.
6. Top each muffin cup with 2 teaspoons of marinara sauce.
7. Sprinkle the remaining mozzarella cheese on top of each muffin cup equally.
8. Bake for 25 minutes, until the chicken is cooked and the cheese is bubbly. Remove the lasagna cups from the muffin tin and place on a plate.
9. Garnish each lasagna cup with fresh chopped parsley. Serve warm.

WW POINTS VALUE: ?

Note: This recipe appears on www.palm.southbeachdiet.com/recipes. You can have your lasagna and eat it too when it is properly done. Enjoying lasagna on a low-carb diet can feel like a dream but it is possible. These lasanga cups use chicken cups in place of the pasta and it's quite delicious and filling. If you don't have marinara sauce, any homemade tomato sucae, such as puttanesca sauce, will work just as well. Also, cottage cheese works just as well in place of the ricotta cheese. 

Grilled Lamb Burgers in Pitas

 Ingredients:

• 3/4 lb. lean ground lamb, trimmed
• 2 tbsp. finely chopped onion
• 2 garlic cloves, minced
• 3 tbsp. chopped fresh mint
• 1/2 tsp. ground coriander
• 1 tbsp. tomato paste
• 1 egg
• 1/2 cup dried whole wheat bread crumbs
• 1/4 cup crumbled feta cheese
• 1/4 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 4 (6-inch) whole wheat pita breads, top third cut off and discarded, wamrned
• 1 1/3 cups lightly packed chopped romaine lettuce
• 1 small red pepper, thinly sliced
• 1/2 kirby cucumber, halved lengthwise and thinly sliced
• 1/3 cup plain yogurt
• 1 tbsp. chopped fresh dill

Makes 4 Servings (1 burger per serving)

1.  Stir together lamb, onion, garlic, mint, coriander, tomato paste, egg, bread crumbs, feta, salt, and black pepper in medium bowl just until mixed well. Shape into 4 (1/2-inch) thick patties. 
2. Spray grill pan with nonstick spray and set over medium-high heat. Place patties in  grill pan and grill until instant-read thermometer inserted into side of burger registers 160 F, about 4 minutes per side. Meanwhile, mix dill with yogurt. 
3. Stuff each pita with 1/3 cup lettuce, one-fourth of bell pepper, one-fourth of cucumber, 1 burger, and about 1 tablespoon dill yogurt mixture. 

WW POINTS VALUE: 11 pts. 

Note: This recipe appears in the WW Family Meals Cookbook. Burgers can be delicious when they are done right. These are a new and flavorful take on your typical burgers. These burgers are made with lean ground lamb (which is quite decadent and delicious), they use feta cheese, cucumbers and bell peppers in place of traditional toppings and fillings and they are stuffed into pitas instead of in between buns. I also added a touch of tomato paste, egg, whole wheat bread crumbs and feta cheese to make these bugers much more flavorful and it was a success. If you don't have bell peppers available, use sliced tomatoes instead. You can also use any kind of leafy green in this recipe if you don't have romaine lettuce on hand. 

Philly Cheese Steaks

 Ingredients:

• 1 tsp. extra-virgin olive oil
• 1 large onion, thinly sliced
• 1 green bell pepper, sliced
• 2 garlic cloves, minced
• 1/4 tsp. salt
• 3/4 lb. lean boneless sirloin steak, trimmed and thinly sliced
• 4 (3/4 oz.) slices reduced-fat provolone cheese
• 4 whole wheat sandwish thins, split

Makes 4 Servings (1 sandwich per serving)

1. Heat the oil in a large skillet over medium-high heat. Add onion and cook, stirring, until softened, 5 minutes. Add peppers, garlic, and 1/4 teaspoon of the salt. Cook, covered, stirring occasionally, until onion is golden, about 10 minutes. Transfer to a small bowl. 
2. Wipe skillet clean Sprinkle steak with remaining 1/2 teaspoon salt and spray with nonsick spray, tossing to coat. Cook steak, in batches, until browned, about 2 minutes, transferring to plate as it is browned. 
3. Place 1 slice of prrovolone on bottom of each roll. Top with about 1/2 cup steak and one-fourth of onion mixture. Cover with tops of rolls. 

WW POINTS VALUE: 7 pts. 

Note: This recipe appears in the WW Family Meals Cookbook. A Philly cheesesteak is such a treat and it will fill you up leaving you satisfied when it's done right. Most cheese steaks contain a lot of salt and are on white hoagie rolls. These have lean sirloin, very little salt, onions, garlic and bell peppers and are on whole wheat bread. These are filling and flavorful and will leave you satified. Plus, they are lean on your wallet too. 

Greek Lamb Loin Salad with Chilled Greek Olive Ratatouille

 Ingredients:

Lamb:

• 1 1/2 lbs. lamb loin, trimmed of all visible fat
• 1 tsp. extra virgin olive oil
• 2 tbsp. harissa paste
• salt 
• freshly ground black pepper

Ratatouille:

• 1 zucchini, chopped
• 1 yellow squash, chopped
• 1 red bell pepper, chopped
• 1 yellow bell pepper chopped
• 1 Japanese eggplant, chopped
• 1/2 bulb fennel, chopped
• 2 oz. fresh minced garlic
• 1 tsp. extra-virgin olive oil
• 1 tbsp. tomato paste
• salt
• freshly ground black pepper
• 1 tsp. chopped fresh rosemary
• 1 tsp. chopped fresh basil
• 1 tsp. chopped fresh oregano
• 2 oz. balsamic vinegar
• 2 oz. pitted kalamata olives, chopped for garnish
• 4 oz. crumbled feta cheese, for garnish
• 8 sprigs fennel, for garnish

Makes 8 Servings

To make the lamb: Rub the lamb with the olive oil, harissa paste, salt and pepper. Wrap with plastic wrap and refrigerate.

To make the ratatouille: Saute the zucchini, squash, peppers, eggplant, fennel and garlic in the olive oil until soft but not overcooked. Drain off excess liquid and stir in the tomato paste. Cook 1 more minute. Lightly season with salt and pepper. Add the rosemary, basil, oregano, and 1 ounce of the vinegar. Place in a glass or stainless steel bowl and refrigerate overnight. 

To Serve: Preheat the grill.

Grill the lamb to the desired temperature and let rest for 10 minutes before slicing. Firmly press the chilled ratatouille into a ring mold ( or a nice round dollop in the center of a plate if no mold is available) with  a spoon, dividing up into 8 plates. Slice the lamb and arrange on top of the ratatouille. Garnish with the olives, cheese, remaining balsamic vinegar, and fennel sprigs. 

WW POINTS VALUE: 7 pts. 

Note: This recipe appears in the South Beach Diet Cookbook. Grilled lamb has become a decadent guilty pleasure for me. This lamb dinner is literally a work of art. This recipe was developed by Executive Chef Geoffrey Cousineu of the Biltmore Hotel in Coral Gables, Florida. The grilled lamb is quite delicious along with the Greek olive ratatouille. The ratatouille is quite flavorful and delicious it goes well with chicken, pork, certain kinds of fish and even eggs. This dish will be a favorite in your house after eating this, trust me. 

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. 

Grilled Garlic Pork Chops

 Ingredients:

• 4 boneless center-cut pork loin chops, trimmed of all visible fat
• 1 Tbsp. minced garlic
• 1 tsp. coriander
• ½ tsp. onion powder
• ½ tsp. sea salt
• ¼ tsp. freshly ground black pepper
• Fresh rosemary, for garnish

Makes 4 Servings

1. Sprinkle the pork chops all over with garlic, coriander, onion powder, salt and pepper. Cover and refrigerate 20 minutes - 2 hours.
2. Coat the grill rack of a broiler-pan with cooking spray. Preheat the grill or broiler.
3. Cook the pork chops 4" from the heat, turning once halfway through cooking time, for 10 to 12 minutes, or until a thermometer inserted in the center of a chop registers 155°F and the juices run clear. 
4. Garnish with fresh rosemary.

WW POINTS VALUE: ?

Note: This recipe appears on palm.southbeachdiet.com/recipes. Grilled pork chops are so succulent and juicy when they are done right. These porkchops are so simple to make and taste SO delicious when they are on the plate. The combination of onion powder, coriander, garlic, and rosemary is aromatic and delicious on pork. Don't forget to serve a side of your favorite grilled vegetables alongside the pork chops. 

Tuna Seviche

 Ingredients:

• 1 lb. sushi-grade tuna, cut into 1/2-inch cubes
• 2/3 cup fresh lime juice
• 1 large tomato, seeded & chopped
• 1 small red onion, very thinly sliced
• 1/4 cup chopped fresh cilantro
• 1/2-1 jalapeno pepper, seeded & minced
• grated zest of 1/2 orange
• 1/2 tsp. salt
• pinch freshly ground black pepper

Makes 4 Servings (1/2 cup per serving)

1. Mix together tuna and lime juice in a large glass bowl. Cover and refrigerate, stirring several times, until tuna is opaque, about 1 hour. Drain tuna and transfer to serving bowl; discard marinade. 
2. Add all remaining ingredients to tuna; toss to mix well. 

WW POINTS VALUE: 3 pts. 

Note: This recipe appears in the WW New Complete Cookbook. Do not be intimidated by sashimi or sushi-grade tuna. It is melt-in-your-mouth delicious when it's done right. Even though the recipe calls to marinate in lime juice and to add the remaining ingredients to the tuna, I HIGHLY recommend searing both sides of the tuna to add more texture to the tuna. Grilled sashimi tuna is so delicious it literally melts in your mouth. I like to think of it as the filet mignon of the ocean it's that good. The variety of vegetables add flavor and zing to this dish. One bite of this treat and you will be eating this as an appetizer or a light lunch on a regular basis. 

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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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. 

Pork Roast with Winter Vegetables

 Ingredients:

• 2 large garlic cloves, minced
• grated zest of 1/2 lemon
• 1 tbsp. chopped fresh rosemary
• 1 1/2 tsp. salt
• 1/2 tsp. freshly ground black pepper
• 1 (2 lb.) boneless center-cut pork loin roast, trimmed
• 1/2 butternut squash, peeled, seeded and cut into 16 pieces
• 2 large parsnips, cut into 2-inch lengths
• 2 large carrots, cut into 2-inch lengths
• 4 large celery stalks, cut into 2-inch lengths
• 4 tsp. extra-virgin olive oil

Makes 8 Servings (2 slices pork & 1 cup vegetables per serving)

1. Preheat oven to 450 F. Spray large roasting pan with olive oil nonstick spray.
2. Mix together garlic, lemon zest, rosemary, 3/4 teaspoon of salt and 1/4 teaspoon of pepper in cup. Rub all over pork. Place pork in roasting pan. Scatter squash, parsnips, carrots, and celery around pork; sprinkle with remaining 3/4 teaspoon salt and 1/4 teaspoon pepper. Roast until instant-read thermometer inserted into the center of pork registers 160 F for medium and vegetables are tender, about 45 minutes. 
3. Transfer pork to a cutting board and let stand 10 minutes. Cut pork into 16 slices and serve with vegetables. 

WW POINTS VALUE: 7 pts. 

Note: This recipe appears in the WW New Complete Cookbook.  Roasted pork and vegetables are delicious together they should be on your weekend comfort food menu. Roasted pork is succulent and juicy it will melt in your mouth. The roasted vegetables will melt in your mouth too they are that good. If you didn't like vegetables, you will love eating vegetables after eating this meal. 

Sausage and Goat Cheese Frittata

 Ingredients:

• 12 large eggs
• 3 Tbsp. heavy cream
• 4 oz. goat cheese, divided
• 2 Italian sausage links, casing removed
• 1-pint fresh portabella mushrooms, sliced
• 4 cups baby spinach
• salt
• freshly ground black pepper

Makes 9 Servings 

1. Preheat oven to 350°F. Grease an 8x8 inch baking dish and set aside.
2. In a large bowl, whisk together the eggs, heavy cream and salt and pepper. Once combined and fluffy, add 3 ounces of the goat cheese and fold together. Set aside.
3. Heat a large skillet over medium heat. Once hot, add the sausage links with the casing removed. Use a spatula to break up the sausage as it is cooking. Once the sausage is no longer pink, move it from the pan onto a paper towel-covered plate to absorb any excess fat and allow to cool.
4. Using the same skillet, add the mushrooms and cook until soft. Remove from the pan and set aside. Repeat with the spinach. Cook until wilted and set aside to cool.
5. After the vegetables and sausage have cooled for a few minutes, gently stir them into the egg mixture. Pour the mixture into the prepared baking dish. Sprinkle the remaining 1 ounce of goat cheese on top.
6. Bake for approximately 20-25 minutes until the eggs are puffed and appear cooked. The center of the frittata should slightly wiggle if you gently shake the pan. Remove the frittata from the oven and place on a cooling rack to cool.
7. Garnish with herbs, slice with a knife and serve.

WW POINTS VALUE: ?

Note: This recipe appears on palm.southbeachdiet.com/recipes. Frittatas are delicious when they are done right. Egg dishes are great for breakfast because they fill you up and leave you satisfied. The combination of eggs, goat cheese, sausage and vegetables is deliciously filling. You can have these frittatas on a weekday for breakfast on-the-go or even serve it for Sunday brunch. 

Mozzarella Stuffed Meatloaf Recipe

 Ingredients:

• 1 lb. ground beef
• 1/2 lb. ground pork
• 1/3 cup chopped onion
• 2 Tbsp. minced garlic
• 3 Tbsp. tomato paste
• 1/2 cup almond flour
• 2 eggs
• 1 tsp. dried rosemary
• 1 tsp. dried oregano
• 1 tsp. thyme
• 1/4 cup chopped parsley, divided
• 1/4 cup roasted red peppers, chopped
• 1 cup chopped arugula
• 1 cup shredded mozzarella

Makes 8 Servings

1. 1. Preheat oven to 375°F. 
2. 
   
3. 2. Line a sheet pan with parchment paper. Set aside.
4. 
   
5. 3. In a large bowl, combine beef, pork, onion, garlic, tomato paste, almond flour, eggs, rosemary, oregano, thyme and half of the parsley. Add salt and pepper to taste and mix until well combined.
6. 
   
7. 4.Spread the beef mixture out on the prepared baking sheet to make a large rectangle, about 1/2-inch thick.
8. 5.Sprinkle the rectangle evenly with half of the mozzarella, roasted red peppers, arugula and remaining mozzarella, leaving a 1-inch border on the sides.
9. 6. Using the parchment paper as a guide, roll meatloaf into a cylinder. Press seam and sides to seal.
10. 7. Bake 45 to 55 minutes, until golden and cooked through.
11. 8. Allow the meatloaf to rest for 10 minutes before cutting it into 8 slices.

WW POINTS VALUE: ? 

Note: This recipe appears on palm.southbeachdiet.com/recipes. Meatloaf is a wonderful comfort food when it's done right. This meatloaf has flavors of Italy and yet it's low in carbohydrates. This meatloaf is also filled with colorful vegetables which will fill you up. You can use any kind of ground meat such as pork, beef, chicken, turkey or veal and this meatloaf will still be delicious. This low-carb meatloaf recipe can be stored in the refrigerator for three to four days. To freeze it, place individual slices on a sheet pan lined with parchment paper. Once frozen, they can be stored together in a large freezer-safe bag.

Roast Pork Tenderloin with Sauteed Apples & Dried Cherries

 Ingredients:

• 1 lb. pork tenderloin, fat removed
• 1/2 tsp. freshly ground ginger
• 1/2 tsp. Spanish paprika
• 1 tbsp. extra-virgin olive oil
• 1 Granny Smith or Golden Delicious apple, peeled, cored, and cut into 1/4-inch wedges
• 1/4 tsp. freshly grated ginger
• 2 sage leaves
• 1/4 cup dried cherries
• 1/2 tbsp. maple syrup
• 1 cup low-sodium chicken stock
• salt
• freshly ground black pepper

Makes 4 Servings

1. Season pork with salt and pepper. 
2. Combine ginger, paprika, and 1/2 tablespoon of the olive oil. Spread over pork to marinate for 30 minutes or as long as overnight. 
3. Preheat oven to 400 F. 
4. Heat a saute pan over medium heat. Add the remaining 1/2 tablespoon olive oil and pork tenderloin. Cook until lightly browned. Turn tenderloin over and continue to cook until golden brown all over. Remove from pan (reserve pan to prepare the sauce). Place on a rack on a sheet pan and roast in the oven until the pork reaches in internal temperature of 143 F. Remove from oven and allow pork to rest for 15 minutes. 
5. Add apples to the saute pan. Cook over medium heat until golden brown. Flip and cook on other side until golden brown but still wit ha slightly firm texture. Add ginger, sage, dried cherries, maple syrup, and stock. Bring to a simmer and reduce by three quarters until apples are tender and liquid is syrupy. 
6. Slice pork 1/4-inch thick on the bias or against the grain. Serve on a bed of apples and drizzle with syrup. 

WW POINTS VALUE: 6 pts. 

Note: This recipe appears in the New Sonoma Diet Cookbook. This dish can make a decadent and elegant dinner for your family and friends. It's flavorful and easy to make. The tenderloin is the leanest and the most tender portion of the pork. The tenderloin is also the juiciest part of the pork and will melt in your mouth when it it cooked right. The pork is complemented by the tartness of the apples and dried cherries. This dinner is so decadent and delicious. The roasted pork and fruit will melt in your mouth it's that succulent and juicy. This dinner is best served with oven-roasted potato strings, cranberry-orange relish and peas for a fulfilling meal. If you don't have pork tenderloin on hand, pork loin works just as well. You can also use pears in place of the apples and use cranberries in place of the cherries and the meal will be just as decadent. 

Cranberry Orange Relish

 Ingredients:

• 1 cup cranberries
• 1/2 cup orange juice
• 1/2 tsp. apple cider vinegar
• 1 1/2 tbsp. agave syrup
• salt
• freshly ground black pepper

Makes 16 Servings (1 tbsp. per serving)

1. Combine all ingredients except 1/2 tablespoon agave syrup in a small saucepan. Cover and cook over low heat until cranberries are tender  and bursting apart, about 30 minutes. Stir frequently to prevent the mixture from burning. 
2. Stir in the remaining agave syrup; remove form heat and cool. 

WW POINTS VALUE: 0 pts. 

Note: This recipe appears in the New Sonoma Diet Cookbook. A homemade cranberry relish is a fall & winter holiday essential. Cranberries and very sweet and tart and they pair very well with roasted chicken, turkey and pork during the holidays. If you want to serve this relish with a sweet dish, omit the apple cider vinegar and use vanilla, cinnamon and/or grated orange or lemon zest.. 

Oven-Baked Egg Bites

 Ingredients:

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

Makes 6 Servings

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

WW POINTS VALUE: ?

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

Mug Scramble

 Ingredients:

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

Makes 1 Serving

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

WW POINTS VALUE: ? 

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

Spiced Turkey & Sweet Potato Bowl

 Ingredients:

• 1 large sweet potato, peeled & cubed
• 1 small yellow onion, sliced
• 2 small radishes, sliced
• 2 tbsp. coconut oil, divided
• 1/2 tsp. sea salt, divided
• 1/2 tsp. freshly ground black pepper, divided
• 1/4 tsp. paprika
• 1 lb. lean ground turkey
• 1 tsp. minced garlic
• 1/2 tsp. onion powder
• 1 cup packed chopped kale
• 1 small zucchini, diced

For the Dressing:

• 1 medium avocado, pitted and peeled
• 1/4 cup plain whole-milk Greek yogurt
• 2 tbsp. extra-virgin olive oil
• 1 1 /2 tbsp. fresh lemon juice
• 1 garlic clove, minced
• 1/4 tsp. sea salt
• 1/8 tsp. freshly ground black pepper
• 1/8 tsp. cayenne pepper
• 2 tbsp. chopped fresh cilantro

Makes 4 Servings

1. Preheat the oven to 400 F. Line a baking sheet with parchment paper. 
2. Spread out the sweet potato, onion, and radishes in a single layer on the prepared baking sheet. Melt 1 tablespoon of the coconut oil and drizzle it over the vegetables. Sprinkle with 1/4 teaspoon salt, 1/8 teaspoon pepper and the paprika.
3. Roast for 25 minutes, turning the potatoes over once half-way through the roasting. 
4. While the potatoes are cooking, heat the remaining  coconut oil in a large skillet over medium heat. Add the ground turkey, remaining salt and pepper, garlic, and onion powder. Cook, stirring occasionally, until the turkey is no longer pink, about 7 minutes. Stir in the kale and cook until wilted, about 2 minutes. 
5. Divide up the turkey evenly among 4 bowls. Top with equal amounts of roasted sweet potatoes and onions, zucchini, and kale. 
6. To make the dressing, combine all the dressing ingredients in a food processor and process until smooth, about 1 minute. Drizzle the dressing over the bowl ingredients and serve. 

WW POINTS VALUE: 12 pts. 

Note: This recipe appears in The New Keto-Friendly South Beach Diet book. If you are craving a filling bowl, eat this and you will be satisfied. Don't worry if it looks like a mess. This bowl is quite flavorful and tasty. The combination of ground turkey and vegetables is quite delicious. The dressing is quite zesty and tasty on top. This bowl makes a filling lunch or dinner any night of the week. 

'Fried' Fish with Potato Sticks

 Ingredients:

• 1 1/4 lbs. red potatoes, scrubbed
• 1/2 tsp. salt
• 1/2 tsp. freshly ground black pepper
• 1 large egg
• 1/4 cup yellow cornmeal
• 2 tbsp. finely chopped fresh parsley
• 4 (5 oz.) fish fillets
• 4 lemon wedges

Makes 4 Servings (1 fish fillet & 1/4 of potatoes per serving)

1. Preheat oven to 400 F. Spray 2 baking sheets with nonstick spray. 
2. Cut potatoes into 1/2 x 2-inch stick; rinse under cold water and pat dry with paper towels. Spread in single layer on one of prepared baking sheets; spray with nonstick spray. Bake until potatoes until golden brown and crispy, about 30 minutes. Immediately sprinkles with 1/4 teaspoon of salt and 1/4 teaspoon of pepper. 
3. Meanwhile, lightly beat egg in pie plate. Mix together cornmeal, parsley, remaining 1/4 teaspoon salt and remaining 1/4 teaspoon of pepper on a sheet of wax paper. Dip fish, one fillet at a time, in egg, then coat with cornmeal mixture, pressing so it adheres.
4. Place fish on remaining prepared baking sheet; lightly spray with nonstick spray. Bake until golden brown and just opaque in the center, about 12 minutes. Serve with potato sticks and lemon wedges. 

WW POINTS VALUE: 7 pts. 

Note: This recipe appears in the WW New Complete Cookbook. Fish and chips is a wonderful comfort meal when it's done right. The yellow cornmeal actually goes well on the fish with the parsley and the lemon wedges. The potatoes are also quite delicious with the fish as well. You can use any white fish fillet in this dish and the dish will be elegantly tasty. Don't forget to add your choice of vegetables to completely fill out your meal. 

Creamy Cauliflower & Chicken

 Ingredients:

• 1 tbsp. extra-virgin olive oil
• 1 lb. boneless, skinless chicken breasts
• 1 tbsp. butter
• 1/4 cup diced onion
• 1 tsp. minced garlic
• 1 cup cauliflower rice
• 1/4 cup chicken broth
• 2 tbsp. grated Parmesan cheese
• 1/2 tsp. celery seeds
• 1/4 cup canned white beans, rinsed and drained
• 2 tbsp. chopped parsley

Makes 4 Servings

1. Heat the olive oil over medium-high heat in a large saucepan. 
2. Pat the chicken dry. Dice it into 1/2-inch pieces and season it with salt and pepper to taste. Add the chicken to the hot pan and cook for 6-8 minutes, until cooked through. 
3. Remove the chicken and set aside, reserving the grease in the pan. 
4. Reduce the heat to medium. Add the butter to melt.
5. Add the onions and cook for 3-4 minutes, until translucent. Add the garlic and cook for 1 minute, until fragrant. 
6. Add the cauliflower rice and chicken broth. Bring the mixture to a boil and then reduce the heat and simmer for 4-5  minutes, until soft. 
7. Transfer the cauliflower mixture to a food processor. Add the Parmesan, celery seeds, and salt and pepper to taste. Process for 1-2 minutes, until completely smooth. 
8. Return the mixture to the pan over medium heat. Add the cooked chicken and white beans and toss to coat. Heat for 2-3 minutes, until the chicken and beans are warmed. 
9. Divide mixture into 4 portions and serve garnished with parsley. 

WW POINTS VALUE: 7 pts. 

Note: This recipe appears in the New Keto-Friendly South Beach Diet book. This dish is a healthy alternative on a traditional chicken alfredo dish. The creamy 'sauce' is made up of chicken broth, cauliflower rice, garlic, butter, onion, and Parmesan cheese pureed in a blender and poured into the pan mixed with the chicken and vegetables. I highly recommend adding 1 cup of broccoli florets to the end of the cooking to make the dish more flavorful and filling. This dish is another great way to kick-start your diet or healthy lifestyle when you fell off the bandwagon or got off track. This dish leaves a nice aftertaste in your mouth and you will be satisfied afterwards. 

Sesame-Glazed Beef and Veggie Bowl

Ingredients:

• 1 tbsp. extra-virgin olive oil
• 1 lb. beef steak
• 1/4 cup diced onion
• 2 cups broccoli florets
• 1/2 cup sugar snap peas
• 1/4 cup reduced-sodium tamari sauce
• 1 tbsp.  sesame oil
• 1 tbsp. minced garlic
• 1/2 cup reduced-sodium beef broth
• 1 tsp. tapioca flour
• 1/4 cup chopped scallions
• 1 tbsp. sesame seeds

Makes 4 Servings

1. In a large skillet, heat the olive oil over medium-high heat. 
2. Pat the beef dry and season it with salt and pepper to taste. Add it to the hot pan and brown it for 3-4 minutes per side. 
3. Remove the beef and set aside, reserving the grease in the skillet. 
4. Reduce the heat to medium. Add the onion to the skillet and cook for 3-4 minutes, until translucent. Add the broccoli florets and cook for another 3-4 minutes, until brown. Add the sugar snap peas and cook for 1-2 minutes. 
5. Meanwhile, in a small mixing bowl whisk together the tamari sauce, toasted sesame oil, minced garlic, beef broth, and tapioca flour until dissolved. Add the sauce to the skillet, stirring to coat the vegetables. Bring the mixture to a boil and then reduce the heat to medium-low. 
6. Cut the steak into small pieces, about 1 inch square, and add it back to the pan, simmering for 5-7 minutes, until the beef is cooked to desired doneness. 
7. Divide vegetables and steak mixture into 4 individual bowls. Garnish with the scallions and sesame seeds and serve. 

WW POINTS VALUE: 10 pts. 

Note: This recipe appears in the New Keto-Friendly South Beach Diet book. If you are craving takeout, put down the phone and make this dish instead. This is a new take on takeout food, steak and vegetables. This dish is a flavorful take on the traditional Asian takeout. Tamari sauce is similar to soy sauce but it's gluten free and less sodium. The homemade sauce is tasty on the beef and the vegetables as well. If you don't have snow peas or sugar snap peas on hand, substitute bell peppers and the meal will be just as filling and flavorful.