Homestyle Green Bean Casserole

Ingredients:

• 1/2 cup buttermilk
• 1/4 cup whole wheat bread crumbs
• 1/4 cup ground walnuts
• 1 onion, cut crosswise into 1/4-inch-thick slices and separated into rings
• 1/2 pound baby bella or cremini mushrooms, sliced
• 1 onion, chopped
• 1/2 teaspoon dried thyme
• 1/4 teaspoon salt
• 1/4 cup whole wheat flour
• 3 cups whole milk
• 16 oz. frozen French-cut green beans, thawed and drained

Makes 8 Servings

1. Preheat the oven to 500°F. Coat a medium baking sheet and 13" X 9" baking dish with cooking spray.
2. Place the buttermilk in a shallow bowl. Place the bread crumbs and walnuts in another shallow bowl; stir to combine. Dip the onion rings into the buttermilk, then dredge in the bread crumbs and place on the prepared baking sheet. Coat the onion rings lightly with cooking spray.
3. Bake for 20 minutes, or until tender and golden brown.
4. Meanwhile, heat a medium saucepan coated with cooking spray over medium heat. Add the mushrooms, chopped onion, thyme, and salt. Coat with cooking spray.
5. Cook, stirring occasionally, for 4 minutes, or until the mushrooms release their liquid. Sprinkle with the flour and cook, stirring, for 1 minute. Add the milk and cook, stirring constantly, for 3 minutes, or until thickened. Add the green beans and stir to combine.
6. Reduce the oven temperature to 400°F. Pour the bean mixture into the prepared baking dish. Scatter the onion rings over the top. Bake for 25 minutes, or until hot and bubbly.

WW POINTS VALUE: 3 pts. 

Note: This recipe appears in the South Beach Diet Cookbook. A green bean casserole can be a comfort food when it's done right. This casserole is both comforting and filling. It has three servings of vegetables and it's quite delicious. I highly recommend adding minced garlic to this dish because garlic always makes everything taste better. 

Zesty Salad Nicoise

Ingredients:

Dressing:

• 1/3 cup extra-virgin olive oil
• 3 tbsp. fresh lemon juice
• 1 1/2 tsp. Dijon mustard
• 2 tsp. grated lemon zest
• 1 small garlic clove, minced
• 1/4 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 24 pitted black olives, finely chopped (1/2 cup)

Salad:

• 1/2 lb. green beans, trimmed
• 3 (6 oz.) cans water-packed chunk light tuna, drained and flaked
• 1 (3/4 lb.) head romaine lettuce, cut into bite-size pieces
• 1/4 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 2 medium tomatoes, cut into 8 wedges each
• 2 hard boiled eggs, finely chopped

Makes 8 (2 cup) Servings

1. For the dressing: Whisk together oil, lemon juice, and mustard in a small bowl. Add zest, garlic, salt, pepper, and olives and whisk to combine. 
2.  For the salad: Bring a large saucepan of lightly salted water to a boil. Add beans and cook just until crisp-tender, 2-3 minutes. Drain in a  colander and immediately run under cold water for 1 minute to stop cooking.  Drain again and pat dry. Cut beans into 1-inch pieces. 
3. Mix tuna with 1/4 cup of the dressing in a medium bowl. In a large bowl, toss beans, lettuce, salt, and pepper with remaining dressing. Transfer to a serving platter. Spoon tuna mixture onto the center of the greens. Arrange tomato wedges around tuna, sprinkle with chopped egg, and serve. 

WW POINTS VALUE: 5 pts. 

Note: This recipe appears in the South Beach Diet Parties & Holidays Cookbook. Nicoise salad can be both filling and flavorful. This version of a Nicoise salad is both zesty and delicious. Don't be afraid of the tuna in this recipe. The tuna goes great with the vegetables and the dressing. The eggs and the dressing can be made up to 2 days in advance and stored in an airtight container in the refrigerator. I highly recommend using Kalamata olives in this recipe because Kalamata olives add a nice touch of zing to anything.   

Green and Yellow Beans with Fresh Mozzarella and Pine Nuts

Ingredients:

• 2 tbsp. pine nuts
• 8 oz. green beans, trimmed
• 8 oz. yellow wax beans, trimmed
• 1 tbsp. extra-virgin olive oil
• 1/4 tsp. salt
• 1/8 tsp. freshly ground black pepper
• 4 oz. fresh part-skim mozzarella cheese
• 1/4 cup fresh basil, sliced

Makes 4 Servings 

1. Heat the oven to 275 F. Spread pine nuts on a baking sheet and toast until fragrant and lightly golden, 5-7 minutes. Set aside. 
2. While pine nuts are toasting, bring a large saucepan to a boil. Add beans and cook just until crisp-tender, about 3 minutes. Drain in a colander and run under very cold water 1 minute to stop cooking. Drain again and pat dry. Transfer beans to a medium bowl and toss with oil, salt and pepper. 
3. Slice cheese into 4 thin slices and cut each slice in half so that you have 8 half-circles. Divide cheese slices and beans among 4 salad plates, alternating the green and yellow beans with the cheese slices. Sprinkle with basil and pine nuts and serve. 

WW POINTS VALUE: 5 pts. 

Note: This recipe appears in the South Beach Diet Taste of Summer Cookbook. This salad makes a nice and refreshing light meal or side dish to serve with your protein of choice. This salad is like a caprese salad  but instead of tomatoes, beans are used. The pine nuts add protein and a crunchiness to the salad. The mozzarella cheese give the salad a nice, creamy texture to it as well. 

Summer Salad With Fresh Herb Vinaigrette

Ingredients:

• 1/2 lb. green beans, halved
• 1/4 lb. sugar snap peas, strings removed
• 1 tbsp. finely chopped fresh basil, thyme, marjoram, chervil or a combination
• 1 tbsp. finely chopped fresh parsley
• 1 tbsp. minced red onion
• 2 tsp. red wine vinegar
• 1 tsp. Dijon mustard
• 1 garlic clove, minced
• 2 tbsp. extra-virgin olive oil
• salt 
• freshly ground black pepper
• 4 cups lightly packed baby lettuce leaves
• 1 small cucumber, peeled, halved, seeded, and thinly sliced
• 1 small red bell pepper, diced

Makes 4 Servings 

1. Bring a medium saucepan of lightly salted water to a boil over high heat. Add the green beans, return to a boil, and cook for 2 minutes. Using a slotted spoon or skimmer, transfer the beans to a colander and rinse under cold water to stop the cooking. Transfer to a plate. 
2. Add the snap peas to the boiling water  and cook for 30 seconds Drain and rinse under cold water to stop the cooking. Halve the snap peas lengthwise. Pat the beans and snap peas dry. 
3. In a cup, whisk together the basil (and/or other herbs), parsley, onion, vinegar, mustard, and garlic. Drizzle in the olive oil and whisk to combine. Season with salt and pepper to taste. 
4. In a large serving bowl combine the beans, snap peas, lettuce, cucumber, and bell pepper. Pour the dressing over the salad and toss to coat. 

WW  POINTS VALUE: 3 pts. 

Note: This recipe appears in the South Beach Diet Super Quick Cookbook. This salad is flavorful and delicious. It goes great with any lean protein dish and will quickly fill you up. You can use other vegetables such as zucchini, yellow squash and tomatoes in this side dish and it will stil lbe both colorful and delicious. 

Chicken Salad Nicoise

Ingredients:

• 1 lb. thin-sliced chicken breast cutlets
• 2 tsps. + 2 tbsp. extra-virgin olive oil
• 3/4 tsp. dried oregano
• salt
• freshly ground black pepper
• 1/2 lb. green beans, trimmed
• 3 tbsp. fresh lemon juice
• 1 tbsp. Dijon mustard
• 8 cups shredded or torn romaine lettuce (about 10 oz.) 
• 8 large plum tomatoes, cut into thin wedges
• 16 pitted kalamata olives

Makes 4 Servings 

1. Heat the broiler with the rack 6 inches from the heat. 
2. In a medium bowl, toss the chicken with 2 teaspoons of the oil. Sprinkle both sides with the oregano and season lightly  with salt and pepper. Place the chicken on a broiler pan and broil for 5 minutes, or until chicken is cooked through but still juicy. When cool enough to handle, cut the chicken crosswise into strips. 
3. Meanwhile, in a steamer, cook the green beans for 3-5 minutes, until crisp-tender. Rinse under cold water to stop the cooking and drain well. In a small bowl, whisk together the remaining 3 tablespoons oil, the lemon juice, and mustard. 
4. In a large bowl, toss the lettuce with 3 tablespoons of the dressing. Make a bed of lettuce on each of 4 serving plates. top each with one-fourth of the chicken, green beans, tomatoes, and olives. Drizzle each salad with 1 tablespoon of the remaining dressing. 

WW POINTS VALUE: 7 pts.

Note: This recipe appears in the South Beach Diet Super Quick Cookbook. If you love French cuisine, this salad is definitely for you. A Nicoise salad is a French salad based in the city of Nice, France. French cuisine is divine and delicious. This salad is deliciously filling. It has four servings of vegetables, a lean protein and a delicious homemade dressing that goes great on the chicken and greens. If you don't have romaine lettuce on hand, use spinach, arugula or kale and the salad will be just as delicious. You can also use the dressing on the chicken alone or on a salad to make your meal more flavorful and tasty. 

Green Beans with Mushrooms & Crisp Onion Crumbs

Ingredients:

• 2 tbsp. unsalted butter
• 3/4 cup panko bread crumbs
• 2 tbsp. dried onion flakes
• 3/4 tsp. salt
• 1 tsp. extra-virgin olive oil
• 1 1/2 lbs. green beans, trimmed & halved crosswise
• 1 lb. small white mushrooms, thinly sliced

Makes 8 Servings (1 cup per serving)

1. To make crumb topping, melt 1 tablespoon butter in a large heavy skillet over medium heat; add panko, onion flakes, and 1/4 teaspoon of salt. Increase heat to medium and cook, stirring often, until crumbs are lightly toasted, about 3 minutes. Transfer crumb mixture to plate and set aside. Wipe skillet clean.
2. Heat oil and remaining 1 tablespoon butter in skillet over medium-high heat until butter is melted. Add green beans, mushrooms and remaining 1/2 teaspoon salt; cook, stirring, until mushrooms are lightly browned and green beans are crisp-tender; about 5 minutes. Sprinkle with reserved crumb topping.

WW POINTS VALUE: 3 pts.

 

Note: This recipe appears in the WW Family Meals Cookbook. This is a quick and easy side that can be made in 20 minutes or less. If you don't have onion flakes on hand, any sliced onion will work just fine in this recipe. I also highly recommend adding minced garlic when cooking the beans and mushrooms because garlic always makes everything taste better. This side dish goes great with almost any protein and will quickly fill you up.

Tomato-Basil Soup

Ingredients:

• 2 all-purpose potatoes, scrubbed and cut into 1/2-inch dice
• 1 onion, finely chopped
• 2 garlic cloves, minced
• 1 cup packaged matchstick-cut carrots
• 6 cups reduced-sodium chicken broth
• 2 zucchini, quartered lengthwise and sliced
• 1 (14.5 oz.) can diced tomatoes, drained
• 1 cup frozen cut green beans
• 1 cup frozen peas
• 1/2 tsp. freshly ground black pepper
• 1/4 cup lightly packed torn fresh basil
• 1/4 cup shredded fat-free Swiss cheese

Makes 4 Servings ( 1 3/4 cups per serving)

 

Combine the potatoes, onions, garlic, carrots, and broth in a large saucepan; bring to a boil over medium-high heat. Reduce the heat and simmer, covered, about 5 minutes. Stir in the zucchini, tomatoes, green beans, peas, and pepper; cook until the vegetables are tender, about 10 minutes longer. Remove from the heat; stir in the basil and sprinkle with the Swiss cheese.

 

WW POINTS VALUE: 2 pts.

 

Note: This recipe appears in the WW in 20 Minutes Cookbook. Tomato soup is a wonderful comfort food when it's done right. This tomato soup is packed with vegetables and is flavorful too. I added minced garlic to this soup because garlic always makes everything taste better. I also recommend pureeing the vegetables in a food processor or blender to make this soup creamier and to give this soup a thick and flavorful texture. You can make this soup any night of the week and it can be enjoyed throughout the week during the cold winter months. It's perfect for lunch or dinner and you'll enjoy it again and again.

Summer Vegetable Chicken Saute

Ingredients:

• 2 cups fresh green beans, cut into 2-inch pieces
• 1 tbsp. extra-virgin olive oil
• 1 lb. boneless, skinless chicken breast halves cut into1-inch pieces
• 1 tbsp. chopped fresh oregano or thyme
• 2 cups sliced yellow summer squash and/or zucchini
• 1 (15 oz.) can cannellini beans, rinsed and drained
• 1/4 cup reduced-sodium chicken broth
• 6 garlic cloves, minced
• 1 cup cherry tomatoes, halved
• 1 tbsp. chopped fresh basil or parsley
• 1/4 tsp. salt
• 1/4 tsp. freshly ground black pepper

Makes 4 Servings

1. In a covered medium saucepan, cook green beans in a small amount of salted boiling water for 8-10 minutes or until crisp-tender. Drain; submerse beans in enough ice water to cover and let stand until cool. Drain again; set aside.
2. Meanwhile, in a very large skillet, heat olive oil over medium heat. In a large bowl, toss chicken with oregano, salt, and pepper. Add chicken to the hot oil in skillet; cook for 5-6 minutes or until no longer pink, stirring frequently. Do not overcrowd the pan or the chicken will not brown. Cook the chicken in batches if necessary. Remove chicken from skillet and set aside.
3. Add squash to the skillet; cook over medium-high heat for 3 minutes. Stir in chicken, green beans, cannellini beans, chicken broth, and garlic. Bring to boiling. Add tomatoes, basil, salt and pepper. Cook about 1 minute or until heated through.

WW POINTS VALUE: 7 pts.

 

Note: This recipe appears in the New Sonoma Cookbook. This is certainly a taste of summer than is good for you. It's different yet satisfyingly filling. This dish is also very colorful with all the summer vegetables in it. You can use turkey, pork or even tofu in place of the chicken and your dish will be delicious. You can also use white wine in place of the chicken broth when deglazing the pan.

Indian Vegetable Curry

Ingredients:

• 4 garlic cloves, minced
• 1 (2-inch) piece fresh ginger
• 1 tbsp. extra-virgin olive oil
• 1 small red onion, finely chopped
• 1 1/2 tsp. curry powder
• 3/4 tsp. cumin seeds
• 1/8 tsp. cayenne
• 1 1/4 cups canned diced tomatoes
• 1 cup low-fat or nonfat yogurt
• 1/4 tsp. salt
• 1/4. tsp. freshly ground black pepper
• 1 1/2 cups small cauliflower florets
• 4 oz. green beans, trimmed and cut into 1-inch pieces
• 1 cup canned chickpeas, rinsed and drained
• 1/3 cup water
• 1 medium zucchini, cut into 1/4-inch cubes
• 1/4 cup finely chopped fresh cilantro

Makes 4 (1-cup) Servings

1. In a food processor, combine garlic and ginger; pulse until finely chopped
2. In a medium saucepan, heat oil over medium-high heat. Add garlic mixture, onion, curry powder, cumin seeds, and cayenne; stir well. Reduce the heat to medium-low and cook, stirring frequently, until onion is softened, about 5 minutes.
3. Add tomatoes, 3/4 cup of yogurt, and salt; stir to combine. Add cauliflower, bring to a gentle simmer, and cook for 10 minutes. Add green beans, chickpeas, and water; cover and simmer for 10 minutes more. Add zucchini and continue to cook, covered, until vegetables are tender, about 8 minutes more.
4. Spoon curry into 4 bowls and season lightly with additional salt and pepper, if desired. Top with remaining yogurt and sprinkle with cilantro. Serve warm.

WW POINTS VALUE: 4 pts.

 

Note: This recipe appears in the South Beach Die Taste of Summer Cookbook. If you like spicy food, this dish is for you.  This dish is also great when you've fallen off the wagon and you want to re-start your weight loss journey. There are 6 servings of vegetables and 6 different herbs and spices in this dish. Don't be intimidated if this dish looks like a hot mess. It's not a bad dish to eat. I highly recommend serving homemade Naan (Indian flatbread) with this dish to cool off your tastebuds and for a more authentic Indian flare.

Green Beans Amandine

Ingredients:

• 1/2 cup slivered almonds
• 2 lbs. green beans, trimmed
• 1 tbsp. extra-virgin olive oil
• 6 garlic cloves, thinly sliced
• 1/4 tsp. salt
• freshly ground black pepper

Makes 8 (1-cup) Servings

1. Heat oven t0 275 F. Spread almonds on a baking sheet and  toast, stirring once, until fragrant and golden, about 10 minutes. Transfer to a plate and cool.
2. While almonds are toasting, bring a large saucepan to a boil. Add beans and cook until just crisp-tender, about 3 minutes. Drain in a colander and run under very cold water for 1 minute to stop cooking. Drain again and pat dry.
3. Heat oil in a large skillet over medium heat. Add garlic, reduce heat to medium-low, and cook, stirring frequently, until garlic is lightly golden and fragrant, about 2 minutes. Add beans and toss well to coat. Cover pan, increase heat to high, and cook until beans are heated through, 2-3 minutes. Transfer beans to a serving bowl and toss with almonds, salt, and pepper to taste. Serve warm.

WW POINTS VALUE: 1 pt.

 

Note: This recipe appears in the South Beach Diet Parties & Holidays Cookbook. The garlic and slivered almonds make the beans in this dish more flavorful and crunchy. The combination of olive oil and garlic in vegetables is so aromatic it's delicious. Work in bathes if you have to by keeping the first round warm until the next batch is ready. I highly recommend using flavorful olive oil in this dish. For more choices, visit www.TheImperialOlive.com. 

Buttermilk Biscuit-Topped Potpie

Ingredients:

• 1 1/2 cups reduced-sodium chicken broth
• 1/2 cup fat-free half-and-half
• 2 tbsp. all-purpose flour
• 1 tbsp. Dijon mustard
• 1/4 tsp. salt
• 1/4 tsp. freshly ground black pepper
• pinch cayenne
• 1 tbsp. unsalted butter
• 1 small red onion, chopped
• 4 celery stalks, diced
• 2 garlic cloves, minced
• 1/2 tsp. dried thyme
• 2 cups frozen mixed vegetables (corn, carrots, peas, and green beans), thawed
• 1 1/2 cups diced cooked chicken breast
• 1 (6 oz.) package refrigerated buttermilk biscuits

Makes 5 Servings (generous 1 cup chicken with vegetables and 1 biscuit)

1. Preheat the oven to 425 F. Spray a 3-quart shallow baking dish with nonstick spray.
2. Whisk together the broth, half-and-half, flour, mustard, salt, black pepper and cayenne in a glass measure until blended.
3. Melt the butter in a large skillet over medium heat. Add onion, celery, garlic, and thyme; cook, stirring, until softened, about 5 minutes. Stir in the mixed vegetables and chicken and cook until heated through, about 3 minutes. Add the broth mixture and cook, stirring constantly, until the sauce bubbles and thickens, about 3 minutes.
4. Pour the chicken mixture into the baking dish. Arrange the biscuits on top, spacing them evenly. Bake until the filling is bubbly and the biscuits are golden brown, 10-12 minutes.

WW POINTS VALUE: 8 pts.

 

Note: This recipe appears in the WW Ultimate Chicken Cookbook. You can have your comfort food and eat it too. If you love chicken pot pie and buttermilk biscuits, you will love this dish. This meal takes about 30 minutes to make if you move productively. This is what I call hearty comfort food. I highly recommend making this dish on the weekend so you can take your time and enjoy making and eating this meal. I really enjoyed this meal because it was so filling and flavorful. If you don't have any chicken broth, you can substitute white wine. If you don't have half-and-half, substitute milk instead. I also highly recommend making your own buttermilk biscuits for the buttermilk biscuit topping. I highly recommend the Weight Watchers Buttermilk Biscuits recipe for the topping because they're really tasty and when you make them, you know what's in them.

Grilled Beef Tenderloin with Quinoa, Green Beans & Roasted Peppers

Ingredients:

• 1 cup water
• 1/2 cup quinoa
• 2 cups fresh beans, bias-sliced into 2-inch pieces
• 4 beef tenderloin steaks, cut 1 inch thick (about 1 lb. total)
• 1 tbsp. fennel seeds, crushed
• 2 tbsp. extra-virgin olive oil
• kosher salt
• freshly ground black pepper
• 1 cup bottled roasted red &/or yellow bell peppers, drained and chopped
• 2 tbsp. red wine vinegar
• 1 tbsp. pitted kalamata olives
• 2 tsp. fresh flat-leaf parsley, chopped

Makes 4 Servings

1. In a medium saucepan, bring the water to boil. Add quinoa, season with salt and  pepper, and return to boiling; reduce heat. Cover and simmer about 15 minutes or until quinoa is tender and most of the liquid is absorbed. Remove from heat; set aside.
2. Meanwhile, pan steam the green beans. Place green beans in a covered medium saucepan; cook in a small amount of lightly salted boiling water for 5 minutes. Drain; submerse green beans in ice water to stop the cooking process. Drain well. Set aside.
3. Meanwhile, season meat with kosher salt and black pepper; sprinkle with crushed fennel seeds. Drizzle the steaks with 1 tablespoon of the olive oil.
4. For a charcoal grill, place steaks on the rack of an uncovered  grill directly over medium coals. Grill 10-12 minutes for medium-rare doneness (145  F) or 12-15  minutes for medium doneness (160 F), turning once halfway through grilling. For a gas grill, preheat grill. Reduce heat to medium. Place steaks on a grill rack over heat. Cover and grill as above.
5. In a large bowl, combine cooked quinoa, green beans, roasted bell peppers, red wine, vinegar, olive, parsley, and the remaining 1 tablespoon olive oil.
6. Season to taste with kosher salt and pepper.
7. To serve, divide quinoa mixture among 4 dinner plates. Top with the steaks.

WW POINTS VALUE:  8 pts.

 

Note: This recipe appears in the New Sonoma Cookbook. This dish is colorful in both looks and flavor. Here's a steak dinner that you will not find at your typical steak house. Don't be afraid of the quinoa. Quinoa is a small, sand-colored, grain-like product that is a protein packed with all amino acids necessary for the body to function. Quinoa is typically grown in South America and has a mild flavor that can be substituted for rice or grain for many dishes. The quinoa mixed in with the beans, roasted bell peppers and kalamata olives goes deliciously well with the steak. You can also use pork tenderloin, chicken, sirloin steak or any cut of beef in this recipe and your meal will still be delicious. I highly recommend adding 3 cloves of garlic mixed in with the salt, pepper and fennel seeds seasoned on the steak because garlic always makes everything taste better. As for the olive oil, I highly recommend using Garlic-Infused Olive Oil from the Imperial Olive in Williamsburg, VA. For more information, visit www.TheImperialOlive.com. 

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.

Thai Grilled Beef with String Beans

Ingredients:

• 1 1/2 lbs. flank steak
• 2 tsp extra-virgin olive oil
• 1/4 cup fresh lime juice
• 1 tbsp Asian fish sauce
• 1/4 tsp chili paste or 1 tsp seeded and minced serrano chile
• 1 tsp granular sugar substitute
• 1 cup coarsely chopped fresh cilantro
• 1/2 cup thinly sliced scallions
• 1 pound green beans, trimmed
• salt
• freshly ground black pepper

Makes 4 Servings

1. Heat the grill or grillp an to high. Rub steak on both sides with 1 teaspoon of the oil and season with the salt and pepper. Grill until desired doneness, about 4 mintes per side for mediun-rare. Remove from heat and set on a cutting board for 5 minutes.
2. Whisk together lime juice, fish sauce, chili paste, sugar substitute, cilantro and scallions in a large mixing bowl and set aside.
3. Heat a saucepan of salted water until boiling. Add beans and cook until crisp-tender, about 3 minutes. Drain.
4. Thinly slice meat across the grain. Toss with lime juice mixture, adding any meat juices that have accumulated on the cutting board; add beans, toss and serve.

WW POINTS VALUE: 8 pts.

 

Note: This recipe appears in the South Beach Diet Quick & Easy Cookbook. It was a hot day and I wanted to cook something quick and easy. I am becoming more accustomed to Asian flavors the more I experiement with them. I must say Asian flavors leave a nice, refreshing aftertaste in my mouth. You could order this steak dinner at a restaurant but this dish is easier to make at home. Asian fish sauce sound exotic but you can find it in the Asian or international section of your grocery store. Mint and cilantro are common herbs used in Thai cooking; I highly recommend usgin a combination of mint and cilantro for more of a pick-me-up flavor. I also highly recommend seasoning your steak with garlic because garlic adds flavor and makes everything better.

Summer's 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 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, feat 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 parsley just before serving.

WW POINTS VALUE: 4 pts

Note: This recipe appears in the South Beach Diet Taste of Summer Cookbook. Summer is here as is the heat wave and you're hungry but you don't want to cook in this hot weather, this Greek salad is for you. I think this salad tastes like a high-end restaurant quality salad. This colorful salad is full of vegetables and will fill you up in a hurry. This salad can be made in about 30 minutes or less and can be enjoyed any day of the week. Next time you order a salad at a Greek restaurant, you now know what to expect after having this salad. 

Green Beans with Garlic and Lemon

Ingredients:

• 1 lb. green beans, trimmed
• 1 tbsp extra-virgin olive oil
• 3 garlic cloves, minced
• 2 tsp grated lemon zest
• 1 tbsp fresh lemon juice
• salt
• freshly ground black pepper

Makes 8 Servings

1. Bring a medium saucepan of salted water to a boil. Add eans, return to a boil, and cook until crisp-tender, about 2 minutes. Drain in a colander and rinse under very cold water to stop cooking. Drain again and pat dry.
2. Heat oil in a large skillet. Add garlic and cook until softened, about 1 minute. Add beans and zest; cook, stirring occasionally, until beans are warmed through about 2 minutes. stir in lemon juice and season to taste with salt and pepper. Serve warm or at room temperature.

WW POINTS VALUE: 0 pts.

Note: This recipe appears in the South Beach Diet Parties & Holidays Cookbook. Green beans add a lovely color to the plate anytime of year. Green beans are delicious when cooked, blanched and grilled in olive oil and garlic for that extra kick of flavor. Even though the recipe calls for lemon juice, it is optional in my opinion if you  don't want to spoil your beans.



Green Beans with Mushrooms and Balsamic

Ingredients:

• 1 lb. green beans, trimmed
• 1 tbsp extra-virgin olive oil
• 8 oz. white mushrooms, sliced
• 1 tbsp balsamic vinegar
• salt
• freshy ground black pepper

Makes 4 Servings

1. Cook green beans in a saucepan of lighty salted boiling water until crisp-tender, about 4 minutes. Drain.
2. Heat oil in a large skillet over medium-high heat. Add mushrooms and cook until browned, about 5 minutes. Add green beans and vinegar; season to taste with salt and pepper, toss to combine, and serve warm.

WW POINTS VALUE: 1 pt per serving

Note: This recipe appears in the South Beach Diet Quick & Easy Cookbook. I was cooking a sirloin for dinner earlier this evening and I wanted to kick up my side dish a little. I hadn't had balsamic vinegar in a while and there were mushrooms in the fridge so I thought, "why not a little swt and bitter taste to dinner?"  This side dish was very tasty and different from the typical green beans side dish. Plus, it only takes about 15 minutes to cook. 

Orange-Ginger Green Beans

Ingredients:

• 1 lb green beans
• 1 tbsp trans-free margarine
• 1/2 cup chopped shallots
• 1 tbsp finely chopped fresh ginger
• 1/2 tsp grated orange peel (zest)

Makes 8 Servings

1. Bring a medium saucepan of water to a boil over medium-high heat. Add the beans, cover and simmer for 5 minutes, or until tender. Drain and remove to a bowl.
2. Melt the margarine in the same pan over low heat. Add the shallots and ginger and saute for 5 minutes, or until shallots are tender.  Add the beans and orange peel and toss to combine.

WW POINTS VALUE 0 PTS.

Note: This recipe appears in the South Beach Diet Cookbook. I needed a side dish for my fried chicken and this looked good and it was. Orange and ginger give ordinary green beans a snappy oriental flavor for any dish.