Grilled Tandoori Chicken

Ingredients:

• 4 (5 oz.) boneless, skinless chicken breast halves
• 2 tbsp. fresh lemon juice
• 2 cups plain nonfat yogurt
• 1 tsp. ground cumin
• 1 tsp. garam masala
• 1 tsp. paprika
• 1 tsp. ground turmeric

Makes 4 Servings 

1. Place the chicken in a shallow glass bowl or pie plate. Using a sharp knife, cut 3 shallow slashes into each breast. Sprinkle the breasts lightly with salt, then drizzle with the lemon juice.
2. In a medium bowl, combine the yogurt, cumin, garam masala, paprika, and turmeric. Spoon over the chicken and turn the breasts to coat well. Cover and marinate in the refrigerator for 1 hour, or up to 12 hours. 
3. Heat a grill to medium-high or heat the broiler. Remove the chicken from the dish, but do not wipe off. Grill or broil the chicken about 5 minutes per side, until cooked through but still juicy. (Broiling may take a little longer.) Serve warm or at room temperature.

WW POINTS VALUE: 4 pts. 

Note: This recipe appears in the South Beach Diet Super Quick Cookbook.  Who does no love grilled chicken? This grilled chicken is packed with spicy flavor. Tandoori is a traditional Indian dish that is yogurt and spice marinated and cooked in a superhot tandoor oven. This chicken can be broiled or grilled and the dish will still be succulent, flavorful and juicy. The longer the chicken is marinated, the deeper the flavor will be. 

Indian-Spiced Mashed Sweet Potatoes

Ingredients:

• 1 1/4 lbs. (about 4 medium) sweet potatoes, peeled and cut into 1-inch chunks
• 1 tsp. garam masala
• 1/2 tsp. salt
• 1/2 tsp. ground cumin
• 1/2 tsp. ground ginger
• 4 tsp. extra-virgin olive oil
• 2 tsp. fresh lime juice

Makes 4 (3/4 cup) Servings

1. In a steamer, cook the sweet potatoes for 10-15 minutes, until tender when pierced with the tip of a knife.
2. Transfer to a large bowl and add the garam masala, salt, cumin, and ginger. Mash with a potato masher (or use and immersion blender) to combine. Add the oil and lime juice and mash again. 

WW POINTS VALUE: 3 pts. 

Note: This recipe appears in the South Beach Diet Super Quick Cookbook. This is a new and spicy take on traditional mashed potatoes. This recipe uses sweet potatoes in place of white potatoes and it's just as delicious as traditional mashed potatoes. Sweet potatoes contain nutrients such as beta-carotene, calcium, vitamin C, and potassium so they are much more nutritious than traditional mashed potatoes. These mashed potatoes are filled with flavor an spice and are a perfect side dish for any Indian main dish. 

Keema Samosas

Ingredients:

• 2 tbsp. extra-virgin olive oil
• 1/2 cup finely chopped onion
• 1 jalapeno pepper, seeded and finely chopped
• 2 garlic cloves, minced
• 1 tsp. garam masala
• 3/4 tsp. curry powder
• 1/4 tsp. ground turmeric
• 1 lb. ground skinless chicken breast
• 3/4 tsp. salt
• 1/4 cup chopped fresh cilantro
• 1 tbsp. fresh lime juice
• 34 (3-inch) square wonton wrappers

Makes 17 Servings (2 samosas per serving)

1. To make filling, heat oil in a large skillet over medium-high heat. Add onion, jalapeno, and garlic; cook until onion begins to soften, about 4 minutes. Stir in garam masala, curry powder, and turmeric; cook 30 seconds. Add chicken and sprinkle with salt; cook, breaking up chicken with wooden spoon, until no longer pink, about 5 minutes. Remove skillet from heat; let cool 10 minutes. Stir in cilantro and lime juice. 
2. Preheat oven to 425 F. Spray baking sheet with nonstick spray.
3. Place 6 wonton wrappers on work surface. Put scant 1 tablespoon of filling in center of each wrapper. Moisten edges of wrappers with water. Fold each wrapper over filling to form triangle. Press edges firmly to seal. Place samosas on prepared baking sheet. Repeat with remaining filling and wrappers, making a total of 34 samosas.
4. Lightly spray samosas with nonstick spray. Bake until crisp and golden, about 6 minutes per side. 

WW POINTS VALUE: 2 pts. 

Note: This recipe appears in the WW New Complete Cookbook. Keema samosas are popular road side snacks that are deep fried and delicious and a staple dish of India. This snack recipe is made using mutton keema and maida. These samosas are baked and use wontons and use ground chicken. You can also use ground turkey in these samosas and they will still be delicious. These Indian treats are filled with protein, plenty of spices and flavor. Samosas also make a great party food because they freeze easily. These Indian dishes will quickly become a favorite after eating just one.  

Chicken Tikka Masala

Ingredients:

• 1 lb. boneless, skinless chicken breasts, cut into 3/4 inch cubes
• 1/2 tsp. salt
• 1 tsp. canola oil
• 1 small onion, chopped
• 1/2 serrano chile, stemmed & seeded
• 3 garlic cloves, minced
• 1 tsp. finely chopped peeled fresh ginger
• 3/4 cup water
• 1/2 cup tomato puree
• 1/4 tsp. ground turmeric
• 1/4 tsp. garam masala
• 1/4 tsp. granulated sugar
• 2/3 cup fat-free half-and-half
• fresh cilantro for garnish

Makes 4 Servings (3/4 cup per serving)

1. Sprinkle chicken with 1/4 teaspoon salt. Heat canola oil in a large skillet over medium-high heat. Add chicken and cook, stirring frequently, until lightly browned, about 5 minutes.
2. Meanwhile, combine onion, chile, garlic, and ginger, and water in a blender and puree. Pour over chicken and bring to boil. Stir in tomato puree, turmeric, garam masala, sugar, and remaining 1/4 teaspoon salt. Reduce heat and simmer, uncovered, until flavors are blended, 8-10 minutes. Stir in half-and-half; remove from heat and sprinkle with cilantro.

WW POINTS VALUE: 4 pts.

 

Note: This recipe appears in the WW Tastier than Takeout Cookbook. Chicken Tikka Masala is an Indian dish that consists of roasted chicken chucks marinated in spices and yogurt that is baked in a tandoor oven and served in a Masala sauce. This version is quick, easy and good for you. I highly recommend serving 1/4 cup of cooked brown rice on each plate for up to an additional 3 points per serving. If you want to add a little more spice to this dish, add a pinch of curry to the dish. This makes a nice weeknight dish and will become a comfort food favorite.

Spice-Rubbed Grilled Duck Breast with Fresh Plum Salsa

Ingredients:

• 1 1/2 tsp. garam masala
• 1/2 tsp. dried oregano
• 1/2 tsp. coarse kosher salt
• 4 boneless Long Island duck breast halves, (8 oz. each), skinned
• 4 tsp. extra-virgin olive oil
• 1 tbsp. balsamic vinegar
• 2 tsp. agave nectar
• 1/2 lb. plums, halved, pitted, and cut into 1/2-inch cubes
• 1/4 cup finely chopped red onion
• 1 fresh jalapeno, seeded & finely diced

Makes 4 Servings

1. In a small bowl, stir together the garam masala, oregano, and salt. Rub the mixture into both sides of the duck breasts.
2. Heat a grill pan over medium heat with 2 teaspoons of the oil. Place the duck on the pan and cook for 2-3 minutes per side for rare, 1 minute longer per side for medium-rare. Alternatively, in a large skillet, heat 2 teaspoons of the oil over medium heat. Add the duck and cook as above. Transfer the duck to a cutting board and let sit for 5 minutes before slicing.
3. While the duck is resting, make the salsa: In a medium bowl, stir together the vinegar, agave nectar, and remaining 2 teaspoons oil. Add the plums, onion, and jalapeno. Toss to combine.
4. Thinly slice the duck and divide among 4 plates. Spoon 1/4 cup of the plum salsa on top of each serving.

WW POINTS VALUE: 6 pts.

 

Note: This recipe appears in the South Beach Diet Gluten Solutions Cookbook. Who says going gluten-free is not an option? Gluten-free cooking is not only good for you but it also tastes good when it's done right. The folks at South Beach did it again with this elegant Asian-fusion dish. Don't be intimidated by the ingredients in this recipe. The end result is elegantly delicious. You can enjoy boneless duck breast on all phases of the South Beach Diet. Duck breast is known to be a fatty meat but once you remove the skin & fat, duck breasts are very lean. Cook duck breasts as if they are like steaks and serve them medium-rare. I highly recommend adding a touch of minced garlic and freshly ground black pepper the garam masala mixture because garlic and ground pepper always make everything taste better. I also highly recommend cooking the plum salsa for about 5 minutes, serve it on the plate and put the duck breast on top of the salsa for a more appealing presentation. If you're on Phase 1, use 1/2 pound tomatoes in place of the plums. You can use plums or other stone fruits in this dish when you're on Phase 2. This dish can be made in 30 minutes or less and is HIGHLY recommended for special occasions.

Indian Spiced Grilled Chicken

Ingredients:

• 3/4 cup plain nonfat or low-fat yogurt
• 2 tbsp. fresh lemon juice
• 4 tsp. garam masala
• 2 tsp. paprika
• 1/4  tsp. salt
• 1/8 tsp. freshly ground black pepper
• 1/8 tsp. cayenne pepper
• 10 (6 oz.) boneless, skinless chicken breasts
• 1 tbsp. vegetable oil

Makes 10 (6 oz.) Servings

1.  Whisk together yogurt, lemon juice, garam masala, paprika, salt, black pepper and cayenne in a small bowl. Divide mixture between 2 large resealable plastic bags. Place 5 chicken breasts in each bag, seal bags and turn to coat chicken with marinade. Lay bags flat in the refrigerator. Refrigerate at least 2 hours or over night.
2. Heat grill or grill pan to medium-high. Remove chicken from bags. Brush grill with oil and grill chicken until cooked through, about 7 minutes per side. Serve warm.

WW POINTS VALUE: 4 pts.

 

Note: This recipe appears in the South Beach Diet Parties & Holidays Cookbook. Here's another dish that is a great way to kick-start your healthy lifestyle. Indian food has its share of spices and can be flavorful. Garam masala is a classic Indian spice mixture that means hot spices. Garam Masala is a blend of spices that are common in Northern Indian and South Asian cuisines and contains ground black or white peppercorns, cinnamon, cloves, coriander, cardamom, cumin, dried chiles, fennel, mace and nutmeg. You can find this in the spice section of your supermarket or make your own variation. This version of grilled chicken is so juicy and succulent it will leave you filled up and satisfied. 

Curried Zucchini Soup

Ingredients:

• 2 tsp extra-virgin olive oil
• 1 small onion
• 1 garlic clove
• 2 medium zucchini, slced into 1/4-inch half-moons
• 1 tbsp grated fresh ginger
• 1 tsp grated curry powder
• 1/2 tsp garam masala (optional)
• 3 cups vegetable broth
• 1/2 cup plain fat-free or low-fat yogurt

Makes 4 (generous 1 1/4-cup) Servings

1. Heat oil in a large saucepan over medium heat. Add onion and garlic; cook until softened, about 5 minutes. Add zucchini, ginger, curry powder and garam masala, if using. Cook 3 more minutes.
2. Add broth and . Cover and simmer until vegetables are tender, about 10 minutes. Puree soup in a blender or food processor until smooth, or use a hand blender. Whisk in yogurt just before serving.

WW POINTS VALUE: 2pts.

Note: This recipe appears in the South Beach Diet Quick and Easy Cookbok. I have always said in the past that the South Beach Diet always has delicious soups. This was a different soup but not one of my favorites. This is a different kind of soup with the Indian flavors blended in with the vegetables.  If I were to make this soup, I would use asparagus in place of zucchini because asparagus has a different kind of texture and flavor than zucchini. Zucchini is wonderful for sauteeing, grilling or cooked with eggs.