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. 

Panzanella Salad

Ingredients:

• 3 thin slices whole-grain bread, cut into 3/4-inch cubes
• 1 small garlic clove, minced
• 1/8 tsp salt
• 3 tbsp extra-virgin olive oil
• 3 tbsp red wine vinegar
• 3/4 lb. hearts of romaine lettuce, chopped (8 cups)
• 2 large tomatoes, cut into chuncks
• 1 small red onion, thinly sliced
• 1/2 cup packed fresh basil leaves
• freshly ground black pepper

Makes 6 (1 1/2-cup) Servings

1. Heat oven to 350 F. Place bread cubes on a baking sheet; bake until golden and lightly toasted, about 12 minutes. Cool completely.
2. Meanwhile, mash garlic and salt together in a small bowl. Add oil and vinegar, and whisk to combine.
3. Combine lettuce, tomatoes, onion, basil, and toasted bread cubes in a large bowl. Toss with dressing. Season to taste, and serve.

WW POINTS VALUE: 2 pts.

Note: This recipe appears in the South Beach Diet Parties & Holidays Cookbook. This salad is a compliment to Tuscany: it's earthy, fresh and flavorful. The secret is in the dressing. If you don't have romaine lettuce on hand, spinach, kale and/or arugula will work just as well. Those leafy greens go very well with tomatoes. 

Mornay Sauce

Ingredients:

• 3 cups low-fat milk
• 1/4 cup whole wheat flour
• 1 small onion, peeled
• 3 whole cloves
• 1/4 tsp. salt
• 1/8 tsp. ground white pepper
• 1/8 tsp. ground nutmeg
• 1/4 cup shredded Swiss cheese
• 2 tbsp. grated Parmesan cheese

Makes 8 Servings

1. In a medium saucepan over low heat, whisk the milk and flour. Stud the onion with cloves; add to the milk mixture. Stir in the salt, pepper and nutmeg. Simmer, whisking constantly, until mixture boils and thickens, about 10 minutes. Discard the onion.
2. Remove from the heat and stir in the Swiss and Parmesan cheeses until melted.

WW POINTS VALUE: 2 pts.

 

Note: This recipe appears in the WW New Complete Cookbook. This is a quick and easy sauce you can make at home from scratch and you can serve it at breakfast, lunch or dinner. It's a creamy cheese sauce that can enhance the flavor of your meal. This is an elegant sauce that goes great on chicken, fish and even on top of poached eggs.

Old-Fashioned Chicken Pot Pie

Ingredients:

•  1 tsp. butter
• 2 cups sliced white or cremini mushrooms
• 1 small onion, finely chopped
• 3 cups coarsely chopped cooked boneless, skinless chicken breasts
• 2 cups frozen mixed vegetables (peas, carrots, corn)
• 1 cup low-sodium chicken broth
• 1/2 tsp. salt
• 1/4 tsp. paprika
• 1/4 tsp. dried  thyme
• 1/4 tsp. freshly ground black pepper
• 1/2 cup fat-free evaporated milk
• 2 tbsp. whole wheat flour
• 4 pieces reduced-fat crescent roll dough

Makes 6 Servings (1/6 of pie per serving)

1. Preheat oven to 375 F. Spray 10-inch shallow round baking dish or casserole dish with nonstick spray.
2. Spray large pot with nonstick spray. Add butter and melt over medium heat. Add mushrooms and onion; cook, stirring, until softened, about 5 minutes. Stir in chicken, mixed vegetables, broth salt, paprika, thyme, and pepper. Reduce heat and simmer, covered, until vegetables are tender, about 15 minutes.
3. Meanwhile, whisk together 1/4 cup of the evaporated mil and the flour in a small bowl until smooth; stir into chicken mixture. Cook over medium heat, stirring constantly, until sauce bubbles and thickens, about 2 minutes. Stir in remaining 1/4 cup evaporated milk and cook 3 minutes longer.
4. Spoon chicken mixture into  prepared dish. Unroll crescent rolls and arrange around inside edge of baking dish to form border (the middle will not be covered). Bake until crust is golden brown and filling is bubbly, about 15 minutes.

WW POINTS VALUE: 6 pts.

Note: This recipe appears in the WW Family Meals Cookbook. Chicken pot pie is a wonderful comfort food that can be enjoyed in the winter. No dish warms the body and soul like a homemade chicken pot pie. This is a different kind of chicken pot pie because there are more chicken and vegetables in this pie. Also, evaporated milk is used in this recipe. This pot pie is very filling and full of flavor. The pie crust is really nice with the chicken and vegetables and it's easy to cut the pie with this dough. I highly recommend adding a touch  of minced garlic to the mushroom and onion mixture because garlic always makes everything taste better. Also, when you cook the chicken, season it with salt, pepper and garlic for flavor. This pot pie makes a nice lunch the next day too.

Fresh Tomato Salad

Ingredients:

• 2 lbs. ripe tomatoes, cut into thin edges
• 1 bunch fresh basil, leaves picked and thinly sliced
• 3 tbsp. extra-virgin olive oil
• 1 1/2 tsp finely grated lemon zest
• salt
• freshly ground black pepper

Makes 10 (generous 1/2-cup) Servings

Combine tomatoes, basil, oil and zest in a serving bowl. Season to taste with salt and pepper and serve.

WW POINTS VALUE: 1 pt

Note: This recipe appears in the South Beach Diet Parties & Holidays Cookbook. This elegant side dish is quick, easy and flavorful. This dish is perfect to enjoy in the summer when tomatoes are in season. The aromatic flavors of basil, zesty flavors of lemon and earthy flavors of olive oil makes a delicious combination with tomatoes. This side dish goes great with any protein and a great dish to enjoy when it's too hot to cook.

Oven Fries

Ingredients:

• 1 1 /4 lbs. baking potatoes, peeled & cut into 1/2-inch slices
• 3/4 tsp. salt
• 1/2 tsp. granulated sugar
• 4 tsp. canola oil
• 1 tsp. paprika

Makes 4 Servings (1/4 of oven fries per serving)

1. Preheat the oven to 450 F. Spray nonstick baking sheet with cooking spray
2. Combine potatoes, 1/4 teaspoon of salt, and the sugar with enough cold water to cover in a large bowl. Soak 15 minutes; drain and pat dry with paper towels or clean kitchen towel.
3. Toss together potatoes, oil, and paprika in a large bowl until evenly coated. Spread in single layer on prepared baking sheet. Bake, turning potatoes over as they brown, until cooked through and crisp, about 45 minutes. Sprinkle with remaining 1/2 teaspoon salt.

WW POINTS VALUE: 4 pts.

 

Note: This recipe appears in the WW New Complete Cookbook. You can have your fries and eat them too. If you soak your potatoes in sugar and salt, it helps remove some of their liquid which makes them crispier when they're baked. 45 minutes may be a little too long for these treats to be baking. You want to be able to enjoy your 'fries.' These are actually tasty with fish, steak, and any kind of burger you choose to make.

Moroccan Couscous

Ingredients:

• 1/2 cup whole-wheat couscous
• 1 1/2 tsp. ground cumin
• 1 tsp. paprika
• 1/2 tsp. ground cinnamon
• 1/4 tsp. salt
• 1/8 tsp. freshly ground black pepper
• pinch cayenne
• 1 tomato, chopped
• 1/3 cup minced red onion
• 1 tbsp. extra-virgin olive oil
• 2 tsp. fresh lemon juice
• 3 tbsp. fresh parsley

Makes 4 (1/2-cup) Servings

1. Prepare couscous according to package directions.
2. In a small bowl, combine cumin, paprika, cinnamon, salt, pepper, and cayenne.
3. Fluff cooked couscous with a fork. Add cumin mixture, tomato, onion, oil and lemon juice; stir to combine. Divide among 4 plates, sprinkle with parsley, and serve warm.

WW POINTS VALUE:  2 pts.

Note: This recipe appears in the South Beach Diet Taste of Summer Cookbook. Don't be intimidated by this side dish. It may not look pretty but it taste delicious. This side dish is packed with heat and flavor and leave a nice aftertaste in your mouth. Plus, it smells good too. The spices give the couscous heat and the lemon juice cools it off. Serve this couscous with any protein and your meal will be deliciously filling.

 

Grilled Fennel with Mixed Olives

Ingredients:

• 2 large fennel bulbs, trimmed and cut lengthwise into 2-inch wedges (do not core)
• 1/8 tsp. salt
• freshly ground black pepper
• 1/2 cup pitted mixed olives, roughly chopped
• 1 tbsp. extra-virgin olive oil
• 2 tsp. grated lemon zest
• 1 1/2 tsp. fresh lemon juice

Makes 4 (3/4-cup) Servings

1. Lightly coat a grill or grill pan with cooking spray and heat to medium-high.
2. Season fennel with salt and pepper. Grill until tender, 4-5 minutes per side. Transfer fennel to a cutting board and remove any tough core from wedges.
3. In a large bowl, toss fennel with olives, oil, lemon zest and lemon juice. Serve warm or at room temperature.

WW POINTS VALUE: 2 pts.

 

Note: This recipe appears in the South Beach Diet Taste of Summer Cookbook. Just because it's cold outside, that doesn't mean you can't enjoy SOME summer cooking. You can make this dish indoors and it will still be yummy. I made this side dish alongside some seasoned pork chips and the combination was just delicious. This side dish goes well with chicken and meaty fish such as tuna, halibut, any kind of sea bass, cod, scrod or swordfish. This dish has a lemony-licorice taste to it along with the bursting flavors of the olives. This quick and easy side dish will certainly wake up your taste buds any time of the year.

Meat Loaf

Ingredients:

• 1 (6-oz.) can no-salt added tomato paste
• 1/2 cup dry red wine
• 1/2 cup water
• 1 garlic clove, minced
• 1/2 tsp. dried basil
• 1/2 tsp. dried oregano
• 1/4 tsp. salt
• freshly ground black pepper
• 1 lb. ground turkey breast
• 1 cup oatmeal
• 1 egg
• 1/2 cup shredded zucchini

Makes 8 Servings

1.  Preheat the oven to 350 F. Combine the tomato paste, wine, water, garlic, basil, oregano, salt and pepper in a small saucepan. Bring to a boil, the reduce the heat to low. Simmer, uncovered, for 15 minutes. Set aside.
2. Combine  turkey, oatmeal, egg, zucchini and 1/2 cup of the tomato mixture in a large bowl. Mix well. Shape into a loaf and place into an ungreased 8-x 4-inch loaf pan. Bake for 45 minutes. Discard any drippings. Pour 1/2 cup of the remaining tomato mixture over the top of the loaf. Bake for an additional 15 minutes.
3. Place on a serving platter. Cool for 10 minutes before slicing. Serve the remaining tomato sauce on the side.

WW POINTS VALUE: 5 pts.

 

Note: This recipe appears in the South Beach Diet book. It's cold outside and it's a great excuse to fire up the oven and cook comfort food. I never like meatloaf as a kid but now that I'm quite the home cook, meatloaf isn't so bad. This meatloaf uses ground turkey, shredded zucchini and oatmeal and it's delicious. If you don't have any dried oatmeal, use cooked brown rice or dried bread crumbs and your meatloaf will still be delicious. I also highly recommend adding  garlic to the turkey breast because garlic always makes everything better. The wine and tomato-herbed sauce is delicious in and on top of the meatloaf. If you have individual loaf pans, I highly recommend putting the meatloaf in them because they make perfect portion servings and you can easily wrap them up and freeze them.



Mixed Green Salad with Pomegranate Vinaigrette

Ingredients:

• 1 lb. mixed baby greens (16 cups)
• 1 medium fennel bulb, thinly sliced
• 3/4 cup pomegranate seeds
• 3 tbsp. extra-virgin olive oil
• 1 tbsp. + 1 tsp. fresh lemon juice
• 1 tbsp. minced shallot or red onion
• 1 tsp. freshly grated lemon zest
• salt
• freshly ground black pepper

 

Makes 8 (2-cup) Servings)

1. Toss together green, fennel and pomegranate seeds in a large bowl.
2. Whisk together oil, lemon juice and zest, shallot and a pinch of salt in a small bowl. Allow dressing to sot for 10 minutes.
3. Just before serving, whisk dressing, pour over greens, and toss gently. Season with salt and pepper to taste, and serve.

WW POINTS VALUE: 2 Pts. per serving

Note: This recipe appears in the South Beach Diet Parties & Holidays Cookbook. This was a delicious salad for the holiday season because it had the bold flavors of lemon and pomegranate mixed in with vegetables. The pomegranates also add some sparkling juice to the salad. You can use any kind of leafy greens in this dish. I also highly recommend using Lemon Infused Olive Oil from the Imperial Olive in Williamsburg, VA for a more lemony vinaigrette. For more information, visit www.TheImperialOlive.com.



Braised Balsamic Carrots

Ingredients:

• 2 medium shallots or 1/2 small red onion, minced
• 1 tbsp. extra-virgin olive oil
• 1 1/2 lbs. baby carrots
• 2 tbsp. balsamic vinegar
• freshly ground black pepper
• 2 tsp. granular sugar substitute
• salt
• 2 tbsp. chopped fresh chives (optional)

Makes 4 (1-cup) Servings

1. In a large saucepan, combine the shallots and oil. Add the carrots, vinegar, pepper to taste and 1/3 cup water. Bring to a boil over medium-high heat. Reduce the heat to medium, cover, and cook for 20 minutes.
2. Uncover the pan, stir in the sugar substitute, and cook until the liquid has evaporated, about 3 minutes. Remove the pan from the heat, cover, and let sit for 2 minutes.
3. Season with salt to taste and stir in the chives (if using). Serve warm.

WW POINTS VALUE: 3 pts.

 

Note: This recipe appears in the South Beach Diet Super Quick Cookbook. Don't worry if this side dish looks messy. It's really delicious and is packed with flavor. It's a colorful way to eat your vegetables. If you have babies, puree this side dish and serve them this because they will eat these carrots. The balsamic vinegar adds a right amount of tart to the dish and the chives give it a nice finish. I highly recommend making an extra batch of these carrots because they make a great snack the next day. Plus, they're tastier than baby carrots from a bag.

Quick Creamed Spinach

Ingredients:

• 1 bag (16-oz.) frozen spinach, thawed
• 3/4 cup skim milk
• 4 oz. reduced-fat cream cheese, cut into chunks and softened
• 2 tsp. extra-virgin olive oil
• 1 small onion, minced
• pinch ground nutmeg
• salt
• freshly ground black pepper
• 1/4 cup grated Parmesan cheese

Makes 4 Servings

1. Place the thawed spinach in a colander set over a bowl; squeeze  to extract the juice. Pour 2 tablespoons of the juice into a cup and reserve. Discard any remaining juice.
2. In a medium saucepan, combine the spinach juice, milk and cream cheese. Bring to a simmer  over low heat, stirring and pushing the cheese against the pan to break up. (The mixture should be well combined but will not me smooth.) Remove the pan from the heat.
3. In a large skillet, heat the oil over medium-low heat. Add the onion and cook, stirring frequently, until softened, about 3 minutes.
4. Add the spinach, stirring to coat. Stir in the milk mixture and cook until bubbling, about 3 minutes.
5. Season the spinach with nutmeg and salt and pepper to taste. Sprinkle with Parmesan and serve  hot.

WW POINTS VALUE: 4 pts.

 

Note: This recipe appears in the South Beach Diet Super Quick Cookbook. I really love spinach and cheese mixed together. This version of creamed spinach is creamy and delicious and so comforting. Frozen chopped spinach dramatically cuts down the prep time of the classic side dish. The key to this dish is the cream cheese. I highly recommend using Kraft Philadelphia 1/3 Less Fat Garden Vegetable Cream Cheese for a creamier texture and packed with more vegetable flavor. Parmesan cheese always makes everything better. This classic side dish is perfect with chicken, steak, fish, turkey, pork, lamb or duck and great for a family or holiday gathering.

 

Baked Pesto Chicken

Ingredients:

• 4 (6 oz.) boneless, skinless chicken breasts
• 1/2 cup pesto (from a jar)
• 2 oz. shredded part-skim mozzarella cheese (1/2 cup)
• salt
• freshly ground black pepper

Makes 4 Servings

1. Heat oven to 375 F.
2. Season chicken with salt and pepper. Spread 1/4 cup od the pesto in a 9- by 13-inch baking dish. Lay chicken breasts over pesto in an even layer and spread with remaining pesto.
3. Cover baking dish with foil and bake chicken until cooked through, 20-25 minutes. Uncover and top with cheese. Bake until cheese is melted, 5 more minutes. Serve hot.

WW POINTS VALUE: 9 pts.

 

Note: This recipe appears in the South Beach Diet Quick & Easy Cookbook. If you are hungry, you're craving a dinner that will fill you up and you don't have the effort to go out to a restaurant, this meal is totally for you. This quick and easy Italian dinner has a nice filling taste to it. It may look a little messy but it's a delicious dinner that can be made and enjoyed any day of the week. I highly recommend making your own pesto because it tastes so deliciously refreshing. This dish also has 5 ingredients so if one of your dinner guests is 5-ingredient fix Chef Claire Robinson, she will be impressed. Next time you want a filling Italian dinner, cook this dish at home and everyone will be happy.

Pork Piccata

Ingredients:

• 4 (4 oz.) boneless center-cut pork loin chops, well trimmed
• 2 tbsp. whole wheat flour
• 1/2 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 1 tbsp. extra-virgin olive oil
• 1/3 cup dry white wine
• 3 tbsp. fresh lemon juice
• 1 tsp. trans-fat-free margarine
• 2 tbsp. chopped fresh parsley

Makes 4 Servings

1.  Place the pork chops between 2 pieces of parchment paper or waxed paper. With a meat pounder or a heavy skillet, pound to a 1/4-inch thickness.
2. In a shallow bowl or pie plate, blend the flour, salt and pepper. Dredge the pork in the seasoned flour, shaking off the excess.
3. In a large skillet, heat the oil over medium-high heat. Add the pork and cook quickly until cooked through but still juicy, about 1 minute per side. Transfer to a plate and cover to keep warm.
4. Add the wine and lemon juice to the skillet. Simmer over medium heat, stirring to get up the browned bits, until the sauce is reduced by half, about 2 minutes. Remove the pan from the heat and whisk in the margarine. Stir in the parsley.
5. Divide the warm cutlets among 4 plates and spoon 1 tablespoon sauce on top of each pork chop.

WW POINTS VALUE: 5 pts

 

Note: This recipe appears in the South Beach Diet Super Quick Cookbook. A piccata dish is typically made with chicken or veal. The combination of lemon and wine fused with pork is absolutely delicious. The trans-fat-free margarine mixed into the sauce is a healthy alternative to butter which adds saturated fat. I really loved this version of piccata because the pork was juicy and moist and the sauce was thick, creamy and delicious. I highly recommend serving a side of green vegetables and a glass of white wine with this dinner for an authentic Italian taste. And if you really want to go Italian, serve some garlic bread alongside dinner.

Asparagus & Red Pepper Fritatta with Goat Cheese

Ingredients:

• 3 tsp. extra-virgin olive oil
• 1/2 lb. asparagus, cut into 1/2-inch lengths
• 1 large red bell pepper
• 4 large eggs
• 3 large egg whites
• 1 tsp. dried Italian seasoning or tarragon
• 1/4 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 1 tsp. trans-free margarine
• 3 oz. reduced-fat goat cheese

Makes 4 Servings

1. In a 10-inch broilerproof skillet, heat 1 teaspoon of the oil over medium heat. Add the asparagus and bell pepper and cook, stirring, for 1 minute. Cover and cook for 2 minutes.
2. Meanwhile, in a medium bowl, whisk together the whole eggs, egg whites, tarragon or Italian Seasoning, salt and pepper.
3. Reduce heat to low and add the remaining 2 teaspoons oil and the margarine to the pan. Stir well to melt the margarine and to coat the bottom and sides of the pan with oil. Pour in the egg mixture and dot the top with the goat cheese. Cook, uncovered without stirring, until the eggs are set around the edge and still a little wet in the center, 12-14 minutes.
4. Meanwhile, heat the broiler.
5. Broil the frittata 6 inches from the heat for 2-3 minutes, until the top is just set and the cheese is melted. Cut into 4 wedges and serve hot, warm, at room temperature, or chilled.

WW POINTS VALUE: 5 pts.

 

Note: This recipe appears in the South Beach Diet Super Quick Cookbook. Eggs are a great way to kick-start your new healthy lifestyle. They're full of protein and quickly fill you up. A large wedge or piece of this frittata will leave you full and satisfied for breakfast, lunch or dinner. The vegetables add color to the frittata while the goat cheese adds creaminess. The best part of having a frittata for dinner is any leftovers can be eaten for breakfast or lunch the next day. You can substitute spinach in place of the asparagus if you want leafy vegetables. you can also use any color bell pepper as well and use any kind of cheese and your frittata will still be delicious.

 

Barbecue Pork with Mop Sauce

Ingredients:

• 2 tbsp. packed dark brown sugar
• 1 tbsp. paprika
• 1 tbsp. chili powder
• 1 1/2 tsp. ground cumin
• 1 tsp. salt
• 1/4 tsp. cayenne
• Freshly ground black pepper to taste
• 2 pork tenderloins (1 1/2 lbs.), trimmed of all visible fat
• 1/3 cup ketchup
• 1/4 cup cider vinegar
• 2 tbsp. molasses
• 2 tsp. Worcestershire sauce

Makes 6 Servings

1. Spray the grill rack with nonstick spray; prepare the grill for indirect heating.
2. To prepare the spice rub, combine the brown sugar, paprika, chili powder, cumin, cayenne, salt and pepper in a bowl. Rub half of the mixture all over the pork and let stand for 15 minutes.
3. Meanwhile, to prepare the sauce, combine the ketchup, vinegar, molasses and Worcestershire sauce in a bowl.
4. Rub the pork with the remaining spice rub. Place over the indirect heat section of the grill. Grill 15 minutes. Turn the pork and grill until an instant-read thermometer inserted into the center of the meat registers 160 F, 12-15 minutes longer. Remove from the grill, cover loosely with foil, and let stand for 10 minutes before cutting each tenderloin into 12 slices. Serve with the sauce.

WW POINTS VALUE: 4 pts. (4 slices pork with about 2 tablespoons sauce)

 

Note: This recipe appears in the WW New Complete Cookbook. My mother and I were craving meat and she asked me to do a simple pork dinner with a side of green beans. I wanted to do a Mexican pork dish so I scrambled to find a pork dinner we'd both enjoy. I came across this one and I always wanted to try this recipe. This dish was SOO delicious. If you love barbecue, you will love this dish, I guarantee. It's called Mop sauce because it comes from North Carolina. North Carolinians marinate their barbecued meats with a dry spice rub and then serve their meats in a vinegary and spicy sauce that gets "mopped up" with a piece of bread. We really love this mop sauce because it was packed with so much flavor and was thick and gooey. It tasted better than the barbecue sauce you would get at the grocery store. I highly recommend making extra sauce because people will be going back for seconds after one taste. You can all use the spice rub and sauce on chicken, beef, turkey, salmon, catfish and even some vegetables when you're in the mood for barbecue.

Tropical Chicken Salad with Orange Vinaigrette

Ingredients:

2 Tbsp. unsweetened orange juice

1 Tbsp. rice wine vinegar

2 tsp. extra-virgin olive oil

1/4 tsp. table salt 1/4 tsp. freshly ground black pepper 4 cups fresh mixed baby greens 5 oz. cooked skinless boneless chicken breasts, thinly sliced 3/4 cup pineapple, cut into chunks 3/4 cup mangoes, fresh, cut into chunks 3/4 cup cucumber, seedless, cut into chunks
1/4 cup mint leaves, fresh, cut into thin strips 1/4 cup red onions, thinly sliced Make 2 Servings In a large bowl, stir together orange juice, vinegar, oil, salt and pepper until blended. Add salad greens, chicken, pineapple, mango, cucumber, mint and onion; toss to mix and coat. Serve immediately.  WW POINTS VALUE 7 pts. (3 cups per serving) Note: This recipe appears on www.weightwatchers.com. My mom and I had this salad for dinner this evening and it was so good. It is so deliciously filling and packed with heat and flavor from the juices and spices. What makes this salad so filling are the fruits, onion, cucumber and chicken and the flavors of orange juice, mint, and cumin. I added a pinch of ground cumin to the dressing for a more Cuban taste and it totally worked. Tropical fruit always makes your dish so refreshing. I don't even miss the store-bought dressings. The key to any fresh salad dressing is extra-virgin olive oil, citrus juice, garlic, salt, freshly ground black pepper and the herb or spice of your choice depending on what kind of salad you are making. I highly recommend cooking the chicken in Blood Fused, Persian Lime Fused or Organic Infused Olive Oil from the Imperial Olive in Williamsburg, VA. For more information, visit www.TheImperialOlive.com. This tropical salad is so quick and easy you will never order a salad out ever again.



Summer Bounty Greek Salad

Ingredients:

• 8 oz. green beans, trimmed
• 1 (12-oz.) head romaine lettuce, chopped (6 cups)
• 2 medium tomatoes, cut into wedges
• 1 medium cucumber, halved lengthwise, seeded and thinly sliced
• 4 oz. reduced-fat feta cheese, crumbled (2/3 cup)
• 1/4 cup pitted kalamata olives, sliced
• 2 tbsp. extra-virgin olive oil
• 1 tbsp. red wine vinegar
• 1/8 tsp. salt
• 1/8 tsp. freshly ground black pepper
• 1/4 cup chopped fresh parsley

Makes 4 (2 1/2-cup) Servings

1. Bring a large saucepan of lightly salted water to a boil. Add beans and cook just until crisp-tender, about 3 minutes. Drain in a colander and run under very cold water for 1 minute to stop the cooking. Drain again and pat dry. Cut beans into 1-inch pieces.
2. In a large bowl, combine beans, lettuce tomatoes cucumber, feta, and olives. In a small bowl, whisk together oil, vinegar, salt and pepper; pour over salad and toss to coat. Divide salad among 4 plates and sprinkle with parsley just before serving.

WW POINTS VALUE: 4 pts.

 

Note: This recipe appears in the South Beach Diet Taste of Summer Cookbook. You can enjoy this salad year round because it's quick, easy and packed with the bold flavors of the Mediterranean. I have really come to love Greek cuisine because it's so fresh and flavorful. This salad is way better than the salads you would get at the grocery store or fast food restaurant. The dressing and the feta cheese are the keys to making this salad burst with flavor. I used to put so much store-bought salad dressing on my salads back in the day but now I just use a combination of olive oil, vinegar, and lemon or lime juice with a pinch of salt and pepper and drizzle it over my salad and I'm happy. This quick and easy salad can be made during the week and is perfect as a first course when your're having company for dinner.

Spanish Tortilla

Ingredients:

• 2 tsp. extra-virgin olive oil
• 2 onions, finely chopped
• 1 garlic clove, minced
• 2 medium potatoes, cooked and diced
• 1 (10-oz.) box frozen chopped spinach, thawed and squeezed dry
• 1 cup fat-free egg substitute
• 2 tbsp. chopped  fresh parsley
• 1/2 tsp. salt
• 1/2 tsp. freshly ground black pepper
• 1/4 tsp. dried thyme
• 1/4 tsp. ground nutmeg

Makes 4 Servings

1. In a large skillet, heat the oil. Saute the onions until golden, about 7 minutes. Add the garlic; cook, stirring, 1 minute longer. Stir in the potatoes, spinach, egg substitute, parsley, salt, pepper, thyme and nutmeg. Reduce the heat and cook, covered, until set and browned on the bottom, about 10-15 minutes.
2. Loosen the edges with a knife and invert onto warm platter, or serve directly from the skillet.

WW POINTS VALUE: 2 pts. (1/4 tortilla per serving)

 

Note: This recipe appears in the WW New Complete Cookbook. Most people think of tortillas as Mexican flatbreads filled with protein and vegetables. In Spain, tortillas are most commonly referred to an omelette. Potatoes are the ultimate comfort food. Who would have thought that the combination of potatoes, spinach and eggs would be so delicious. The herbs add flavor to this dish as well. This meal is so filling and delicious you'll be happy. You can eat this for breakfast, lunch, dinner or brunch with a tomato salad and bread and biscuits.


Wine-Braised Chicken with Artichokes and Olives

Ingredients:

• 3 tbsp. all-purpose flour
• 1/4 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 4 (5-ounce) boneless, skinless chicken breasts
• 1 1/2 tsp. extra-virgin olive oil
• 3 large shallots, thinly sliced
• 1/2 cup dry white wine
• 1 (14-1/2 oz.) can reduced-sodium chicken broth
• 1 (9-oz.) package frozen artichoke hearts, thawed
• 8 pitted kalamata olives, halved
• 2 tsp. chopped fresh rosemary
• 2 tbsp. chopped fresh parsley

Makes 4 Servings

1. Combine 2 tablespoons flour, salt and pepper on a large plate. Coat chicken breasts, on at a time, in mixture.
2. Heat the oil in a large skillet over medium-high heat. Add chicken; scatter shallots around chicken. Cook, turning chicken once and stirring shallots occasionally, until chicken is lightly browned, about 5 minutes.
3. Stir in wine. Cook, scrapping up browned bits from bottom of skillet, about 30 seconds. Add broth. Sprinkle 1 remaining 1 tablespoon flour over broth and whisk in. Bring to boil. Add artichoke hearts, olives, and rosemary. Reduce heat and simmer, uncovered, stirring sauce occasionally, until chicken is cooked through, about 4 minutes.
4. Transfer chicken to platter. Continue to simmer sauce until reduced and thickened, about 3 minutes. Spoon sauce over chicken and sprinkle with parsley.

WW POINTS VALUE: 8 pts. (1 piece chicken & 1/2 cup sauce)

 

Note: This recipe appears in the WW Tastier than Takeout Cookbook. Mediterranean food is so good when it's done right.  Even though the recipe doesn't call for garlic, I highly recommend adding garlic to this dish because garlic always makes everything better. You can also use onions in place of the shallots and the dish will still be delish. The combination of white wine, chicken broth, flour, onions and garlic is so comforting and delicious. Don't worry if the sauce looks brown; it's just the flour adding thickness to the broth and wine. The artichoke hearts and kalamata olives give this dish the extra Mediterranean flare. This dish was so heavenly delicious it made me feel like I was dining on the Mediterranean coast. If you're ever craving upscale Mediterranean cuisine but don't won't to go out to a restaurant, this meal is for you and it can be made in 20 minutes or less. Plus, you won't find this dish on the menu. I highly recommend serving this dish to company along with garlic bread because one bite of this dish and  they will be happy as a clam.