Keto Chicken Fingers

Ingredients:

• 1 tsp. garlic powder
• 1 tsp. onion powder
• 1/4 tsp. salt
• 1 lb. chicken breast tenders
• 1/2 cup fresh basil
• 1/4 cup parsley sprigs
• 1/4 cup blanched slivered almonds
• 1 clove garlic
• 1 jalapeno pepper, seeded (wear plastic gloves when handling)
• 1/8 tsp. sea salt
• 2 Tbsp. lemon juice
• 2 Tbsp. extra-virgin olive oil
• 2 Tbsp. water
• Fresh basil, for garnish

Makes 4 Servings

1. Coat a grill rack or broiler-pan rack with cooking spray. Preheat the grill or boiler.
2. In a small bowl, combine garlic powder, onion powder and salt. Cut two 1/2"-deep slashes in each side of the chicken breast. Rub the spice mix on the chicken, pressing it into the slits. Place the chicken in a baking pan and coat completely with cooking spray. Let sit for 10 minutes.
3. In a food processor, combine basil, parsley, almonds, garlic, jalapeno pepper and salt. Process until chopped. While the processor is running, add the lemon juice and oil through the feed tube, stopping the machine once or twice to scrape down the sides of the container until the sauce is smooth. Pour the sauce into a bowl. Stir in the water, cover and refrigerate until ready to serve.
4. Place the chicken on the prepared rack and grill or broil 6" from the heat, turning several times, for 15 minutes, or until a thermometer inserted in the thickest portion registers 170°F and the juices run clear. Serve with the sauce and garnish with fresh basil.

WW POINTS VALUE: ? 

Note: This recipe appears on www.southbeachdiet.com/recipes. These chicken fingers are a healthy and flavorful take on traditional chicken fingers. They are not fried but broiled or grilled and are packed with flavorful herbs and spices as well as a jalapeno pepper. They are succulent and juicy and go great with a side of coleslaw. 

Mini Taco Salads with Cilantro-Lime Yogurt

Ingredients:

• 12 slices Colby Jack cheese
• 1 tbsp. extra-virgin olive oil
• 1 garlic clove, minced
• 1/2 small onion, chopped
• 1 lb. ground turkey breast
• 1/2 cup packed spinach, chopped
• 1/2 tsp. onion powder
• 1/2 tsp. garlic powder
• 1/2 tsp. smoked paprika
• 1/2 tsp chili powder
• 1/2 tsp. ground cumin
• 1/2 tsp. sea salt
• 1/2 tsp. freshly ground black pepper
• 24 cherry tomatoes, sliced in half
• 1 avocado, pitted and diced
• 3/4 cup chopped fresh cilantro

Makes 6 Servings (2 mini taco salads per serving)

1. Preheat the oven to 400 F. Line two 9 x 13-inch baking sheets with parchment paper. 
2. Evenly place 6 cheese slices on each baking sheet. Ensure adequate spacing between each cheese slice (approximately 2 inches) to avoid slices melting together. 
3. Bake for 5-6 minutes, or until the edges of the cheese slices are golden brown and bubbling. Watch the cheese closely to avoid overcooking. 
4. Remove the cheese slices from the oven, allowing them to cool slightly (30-60 seconds). Blot any excess oil from the cheese slices from the paper towel, and allow the slices to cool for 1-2 minutes longer. 
5. Remove a chees slice from the baking sheet with a spatula and mold it into the first of 12 cups of a muffin tin to make a small, bowl-shaped cheese shell. Use the back end of a spoon to help shape the cheese into a cup, if necessary. 
6. Repeat with the remaining cheese slices and let them cool completely in the muffin tin while you make the taco meat filling. 
7.  Heat a large skillet over medium-high heat. 
8. Add the avocado oil to the skillet. 
9. Add the garlic and onion and saute for 2-3 minutes. 
10. Place the ground turkey in the skillet, breaking it up with a spoon or spatula as it cooks. Cook, stirring occasionally, for 6-7 minutes, or until the turkey is no longer pink in color. 
11. Add the chopped spinach to the skillet and cook for another 2-3 minutes. 
12. Mix together onion powder, garlic powder, smoked paprika, chili powder, cumin, salt, and pepper in a small bowl. 
13. Add the seasoning mixture to the skillet along with 1 tablespoon of water.
14.  Stir the turkey mixture until the seasoning is well combined and cook for another minute before removing it from the heat.
15. Add 1/4 cup of the cooked turkey mixture to each of the 12 cheese shells. Garnish the cups with the cherry tomatoes, avocado, and cilantro and serve with Cilantro-Lime Yogurt Dip.

WW POINTS VALUE: 8 pts. 

Note: This recipe appears in the New Keto-Friendly South Beach Diet book. Don't be intimidated by the steps in this recipe. These taco salads are easy to make, they just require patience. These mini salads pack a flavorful punch with the spices and vegetables. The yogurt dip gives these salads a nice, tangy after taste to these treats. 

Roasted Red Pepper, Spinach, Carmalized Onion & Goat Cheese Fritatta

Ingredients:

• 1 cup onions, julienned
• 3 garlic cloves, minced
• kosher salt
• freshly ground black pepper
• 1/2 cup diced roasted red peppers
• 2 cups baby spinach, chopped
• 8 eggs
• 1/4 cup skim or low-fat milk
• 1/4 cup thinly sliced scallions
• 1/8 tsp. garlic powder
• pinch Kosher salt
• 1/8 tsp.freshly ground black pepper
• Nonstick olive oil cooking spray
• 1/4 tbsp. crumbled goat cheese
• sliced scallions (optional)
• fresh flat-leaf parsley (optional)

Makes 4 servings

1.  Spray a skillet with nonstick spray. Saute the onions and garlic over medium heat until golden brown. Season with salt and pepper. Add diced roasted red peppers and spinach; sauté until wilted. Drain excess liquid in a colander. Return to sauté pan.
2. Meanwhile, in a large bowl, whisk together eggs, milk, scallions, garlic powder, salt and pepper. Set aside.
3. Pour eggs into skillet; do not stir. Ass eggs set, run a spatula around the edge of the skillet, lifting eggs so uncooked portion flows underneath. Continue cooking and lifting edges until eggs are almost set (surface will be moist).
4.  Remove skillet from heat; Sprinkle in pieces of crumbled goat cheese. Cover and let stand for 3-4 minutes or until top is set. Loosen edge of frittata. Transfer to a serving plate; cut into wedges to serve. Garnish with additional sliced scallions and parsley, if desired.

WW POINTS VALUE: 5 pts.

 

Note: This recipe appears in the New Sonoma Cookbook. Who does not love a frittata from time to time? This is what I call a Mediterranean frittata because of the roasted red peppers, spinach and goat cheese. The original recipe called for feta cheese but goat cheese works just as well and make the frittata more creamy and delicious. You can make this on a Sunday and enjoy it for breakfast every day of the week. Eggs and vegetables will quickly fill you up and you're not as hungry throughout the day.

Herb Crusted Red Snapper (Or Cod or any other fish you want to use!)

Ingredients:

• 
  
  1/4 dried parsely
  
• 1/4 cup dry white wine or water
• 3 tablespoons dried bread crumbs
• 2 teaspoons grated lemon zest
• 2 tabkespoons fresh lemon juice
• 1/2 teaspoon dried oregano
• 1/2 teaspoon dried thyme
• 2 teaspoons olive oil
• 1 teaspoon garlic powder
• 1/4 teaspoon salt
• 1/4 teaspoon ground pepper
• 1 1/4 lbs fish filets, cut into 4 pieces
• 4 carrots thinly sliced
• 4 medium zucchini, thinly sliced
• 2 teaspoons healthy margerine melted

Makes 4 servings

1. Preheat the ove to 375 F; spray a 9x13-inch baking dish with non-stocvk cooking spray.

2. In a small bowl, combine the parsley, bread crumbs, lemon zest, lemon juice, oregano, thyme, oil, garlic, salt and pepper. let mixture stand, covered, until it forms a paste-like consistency, about 10 minutes.

3.Place the fish, skin side down, in the baking dish. Spread the herb paste over the fillets with a spatula. Bake until the fish is just opaque in the center and the herb paste has formed a crust, about 12 minutes.

4. Meanwhile, place the carrots in a steamer basket; set in a medium saucepan over 1 inch of boiling water. Cover and steam 5 minutes; add the zucchini and steam until the vegetables are firm but tender, about 3 minutes longer. Toss gently with the butter. Serve the fish, with veggies on the side.

WW Points Value: 5 per serving (1 piece of fish and 1 1/2 cups Vegetables)

Note: This recipe appears in the WW New Complete Cookbook. You can use any kind of fish you want for this recipe.

Baked Crab Rangoon

Ingredients:

• 1 (6 oz.) can white crabmeat, drained and flaked
• 4 oz. (1/2 of 8 oz. pkg) fat-free or reduced fat cream cheese, softened
• 1/4 cup thinly sliced scallions
• 1/4 cup Light or reduced fat Mayonaisse
• 1/2 tsp garlic powder
• 1/2 tsp A1 Steak Sauce 
• 12 won ton wrappers

Makes 12 servings, 1 won ton each

1. Heat oven to 350 F. Mix crabmeat, cream cheese, onions, mayonnaise, garlic and steak sauce.
2. Spray 12 muffin cups with cooking spray. Gently place 1 won ton wrapper in each cup, allowing edges of wrappers to extend above sides of cups. Fill evenly with crabmeat mixture.
3. Bake 18-20 minutes or until wedges are golden brown and filling is heated through. Serve warm. Garnish with chopped green onions, if desired.

WW Points Value: 1 per crab rangoon

Note: This recipe appears courtesey of http://www.kraftfoods.com/ in the healthy living section. I've always loved crab rangoon and I was desperate for some when I was trying to lose weight. I came aross this recipe about a year ago and I really enjoy it.