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. 

Sweet Potato Egg Cups

 Ingredients:

For the Crust:

• 1 medium sweet potato, peeled and shredded
• 1/4 tsp. sea salt
• 2 tsp. coconut oil, melted
• 1/4 tsp. freshly ground black pepper
• 1/4 tsp. garlic powder

For the Egg Cups:

• 12 large eggs
• 1/2 cup heavy cream
• 1/4 tsp. sea salt
• 1/2 tsp. freshly ground black pepper
• 1/4 cup chopped spinach
• 1/4 cup diced tomatoes
• 1/4 cup feta cheese
• 1/4 cup shredded cheddar cheese

Makes 12 egg cups (3 egg cups per serving)

1. Preheat the oven to 400 F. Line a 12-cup muffin tin with silicone cups or paper cupcake liners and set aside. 
2. Combine the sweet potato and sea salt in a strainer and toss to coat. Let the mixture sit for 20 minutes to release any excess water. Transfer the sweet potato to a piece of cheesecloth and squeeze out the water. 
3. Put the sweet potatoes in a bowl and add the coconut oil, black pepper, and garlic powder. Toss to combine. 
4. Divide the sweet potato mixture evenly between the 12 muffin cups with the tip of a spoon. 
5. Bake for 15 minutes. Remove the muffin tin from the oven.
6. While the sweet potatoes are cooking, prepare the egg cups by adding the eggs, heavy cream, salt pepper, spinach, and tomatoes to a bowl and whisk to combine. 
7. Pour equal amounts of the egg mixture into the baked sweet potato cups. Top with the feta and cheddar. 
8. Bake for 15-20 minutes, or until the eggs are set. 
9. Remove from the oven and allow the egg cups to cool slightly before serving. 

WW POINTS VALUE: 9 pts. 

Note: This recipe appears in the New Keto-Friendly South Beach Diet book. Egg cups are great for breakfast or as a snack. These cups are an easy portable source of protein; they are freezer friendly and can be made in advance. These particular egg cups are flavorful and savory and they will quickly fill you up. The combination of eggs, cheese and vegetables is quite delicious when they are done right. 

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. 

Chicken Shepherd's Pie with Cauliflower

Ingredients:

For the Filling:

• 2 tbsp. extra-virgin olive  oil
• 1 medium onion, finely chopped
• 1 celery stick, finely chopped
• 1 (one-inch) piece fresh gingerroot, grated
• 2 garlic cloves, minced
• 1 tsp. ground turmeric
• 1 lb. lean ground chicken or turkey
• 1/2 cup halved cherry tomatoes
• 1/2 tsp. dried thyme
• 1/2 tsp. dried marjoram
• 1 small dried bay leaf
• 2 cups packed baby kale

For the Topping:

• 2 cups finely chopped cauliflower florets
• 2 tbsp. ghee or butter
• 1/4 cup heavy cream
• 1/2 tsp. turmeric (optional)
• 1/2 cup shredded cheddar cheese

Makes 4 Servings

1. Preheat the oven to 425 F. 
2. Heat the oil in a large deep skillet over medium heat. Add the onion and celery and cook until soft. Stir in the ginger, garlic, and turmeric and cook, stirring for 30 seconds, until fragrant. 
3. Add the chicken and turn up the heat to medium-high. Cook, stirring occasionally, until golden brown, about 5-6 minutes. Add the tomatoes, thyme, marjoram and bay leaf, reduce the heat to medium-low, and simmer for about 15-20 minutes, until thickened. Stir in the baby kale and turn off the heat. 
4. Meanwhile, steam the cauliflower florets for about 8-10 minutes, until soft. Transfer the cauliflower to a large saucepan and mash it with the ghee, heavy cream, turmeric (if using), and cheddar over medium heat, until creamy. If you prefer a smoother mash, blitz the mixture in a food processor. Season with salt and pepper to taste and set it aside. 
5. Transfer the filling to a large pie dish or divide it among 4 individual pie dishes or ramekins. Top it with the mashed cauliflower, ruffling it with a fork. 
6. Bake for about 15 minutes, or until bubbling and golden. 

WW POINTS VALUE: 11 pts. 

Note: This recipe appears in the New Keto-Friendly South Beach Diet book. Shepherd's Pie is considered the national dish of England and a classic comfort food. This version is keto-friendly because it contains a lot of vegetables and uses lean ground meat. The mashed cauliflower is used in place of traditional mashed potatoes. You can use lean ground beef, chicken, or turkey in this recipe for a succulent flavor. Don't worry if the plate looks messy; it still tastes delicious. 

Home-Style Chicken & 'Rice'

Ingredients:

• 1 tbsp. extra-virgin olive oil
• 1 lb. boneless, skinless chicken breasts
• 1/2 tbsp. butter
• 1/4 cup diced onion
• 1/4 cup diced carrot
• 1 cup sliced mushrooms
• 1 tbsp. tapioca flour
• 1/4 cup heavy cream
• 1/2 cup chicken broth
• 1 tsp. garlic powder
• 1/2 tsp. paprika
• 1 1/2 cups cooked cauliflower rice
• 2 tbsp. chopped fresh 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. Place the chicken in the hot pan and cook it for 3-4 minutes, until brown. Remove the chicken and set it aside, reserving the grease in the pan. 
3. Reduce the heat to medium. Add the butter to melt. 
4. Add the onion, carrot, and mushrooms. Cook for 3-4 minutes, until the onions are soft and the mushrooms are browned. 
5. Sprinkle the vegetables with tapioca flour and stir for 1 minute to incorporate. 
6.  Add the heavy cream, chicken broth, garlic powder, and paprika to the mixture. Bring it to a light boil. 
7. Return the chicken to the pan, reduce the heat to low, and simmer for 5-7 minutes, until the chicken is cooked through and the sauce is thickened. Evenly distribute the cauliflower rice into 4 individual bowl; than add the cooked chicken and veggies. Garnish with parsley and serve. 

WW POINTS VALUE: 8 pts. 

Note: This recipe appears in the New Keto-Friendly South Beach Diet book. I had chicken and rice for dinner as a kid and it was NOTHING like this dish. This chicken dish is filled with vegetables and flavor. The rice in this dish is shredded cauliflower. Shredded cauliflower is so good you'll forget it's not rice. The sauce has a nice, spicy taste to it adding flavor to the succulent chicken and vegetables. Serve this comfort food dish and it will become a staple favorite on the weekeday. 

Creamy Tomato Soup with Parmesan Crisps

Ingredients:

Tomato Soup

• 2 Tbsp. olive oil
• 1 small yellow onion, finely diced
• 2 cloves garlic, minced
• 1 tsp. dried basil
• 2 Tbsp. tomato paste
• 1 (14.5-oz.) can crushed tomatoes
• 3 cups chicken or vegetable stock
• ½ cup heavy cream
• Salt 
• freshly ground black pepper

Parmesan Crisps

• ¾ cup grated parmesan cheese

Makes 4 Servings

1. Heat olive oil in a medium saucepan over medium heat. Add onion and garlic and cook for 2 to 3 minutes, or until translucent.
2. Add basil, tomato paste, salt and pepper to the pan and stir well to combine.
3. Add crushed tomatoes and stock, then increase heat to high and bring to a boil. 
4. As soon as the soup begins to boil, turn the heat to low, cover and let simmer for 15 minutes.
5. Turn off the heat and add heavy cream. With an immersion blender, puree the soup, being careful not to splash yourself with hot liquid. 
6. Preheat oven to 400°F. Line a sheet pan with parchment paper. 
7. Scoop 1 tablespoon of parmesan at a time onto the prepared pan to make 12 mounds, leaving 2 inches of space between each mound of cheese. 
8. Bake for 8 to 10 minutes, or until deeply golden. Allow to cool for 5 minutes on the pan before serving.
9. Ladle the soup into 4 bowls and serve with parmesan crisps on the side or crumbled over top. 

WW POINTS VALUE: ?

Note: This recipe appears on www.southbeachdiet.com/recipes. Tomato soup is a wonderful comfort food that warms your inside. The parmesan crisps are complimentary to the Italian flavors of this velvety tomato soup. This soup is a keto-friendly version of a classic and will become a staple favorite in your kitchen. 

Seared Steak with Gorgonzola Cream Sauce

Ingredients:

• 1 tbsp. butter, divided
• 1 lb. ribeye beef steak
• 1 tbsp. minced garlic
• 2 tbsp. lemon juice
• 2 tbsp. heavy cream
• 2 tbsp. plain whole-milk Greek yogurt
• 2 tbsp. Gorgonzola cheese
• 2 tbsp. sliced basil leaves

Makes 4 Servings

1. Preheat the oven to 400 F. 
2. Melt 1/2 tablespoon of the butter in a skillet over medium-high heat. 
3. Pat the steak dry and then sprinkle it with salt and pepper to taste. 
4. Add the steak to the melted butter and sear it  for 5-8 minutes per side, until cooked to the desired doneness (about 6 minutes per side for medium rare). 
5. Remove the steak from the pan and allow it to rest for 5-10 minutes. Tent it with foil to keep it warm. 
6. Melt the remaining 1/2 tablespoon pf butter in the same sauté pan over medium heat. 
7. Add the garlic and cook for 1 minute, until fragrant. 
8. Add the lemon juice to the pan and scrape up any browned bits with a wooden spoon. 
9. Add the heavy cream, yogurt, Gorgonzola cheese. Stir to combine. Simmer the sauce on low for 3-4 minutes, until thickened. 
10.  Slice the steak into thin strips, dividing equally between 4 plates and topping each with 2 tablespoons of the cream sauce. Garnish with the sliced basil leaves. 

WW POINTS VALUE: 12 pts. 

Note: This recipe appears in the New Keto-Friendly South Beach Diet book. Who doesn't love a steak once in a while? This steak dinner is quick, easy, and delicious. The cream sauce is quick and easy too and it goes great with the steak and the vegetables of your choice. The sauce can be made up to 4 days in advance and stored in the refrigerator when ready to serve. 

Beef Stroganoff

Ingredients:

• 2 tbsp. extra-virgin olive oil
• 1 lb. steak, cut in 1-inch pieces
• 1 yellow onion, diced
• 1 garlic clove, minced
• 8 oz. white or baby bella mushrooms, sliced
• 1 cup beef broth
• 1 cup heavy cream
• 1 tbsp. tomato paste
• ½ cup sour cream
• ¼ cup fresh parsley, roughly chopped
• salt
• freshly ground black pepper

Makes 6 Servings

1. Add the olive oil to a large pan over medium heat.
2. Add the steak cubes to the pan and sauté for about 1 minute on each side or until lightly browned.
3. Remove the steak from the pan and set aside on a plate.
4. Using the same pan, sauté the onions, mushrooms and garlic until cooked and onions are transluscent, about 5 minutes.
5. Add the steak back to the skillet. 
6. Add beef broth, tomato paste and heavy cream to the pan and bring to a boil.
7. Turn the heat down and simmer until the steak becomes tender, about 15 minutes.
8. Stir in the sour cream and season with salt and pepper. 
9. Garnish with parsley and serve.

WW POINTS VALUE: ?

Note: This recipe appears on the South Beach Diet website. Beef Stroganoff is a simple and an elegant dish that can be enjoyed by everyone. This version of the dish is Keto friendly and it omits the pasta and rice. This dish is filled with meat and vegetables and is very filling. I added tomato paste to this dish for a extra kick of flavor and it makes the dish more decadent.

Joe's Mustard Sauce

Ingredients:

• 1 tbsp. + 1/2 tsp. dry mustard or more
• 1 cup mayonnaise
• 2 tsp. Worcestershire sauce
• 1 tsp. A1 Steak Sauce
• 1 tbsp. heavy cream
• 1 tbsp. milk
• salt
• freshly ground black pepper

Makes 1 Cup (1 tbsp. per serving)

 

Place the mustard in a mixing bowl or the bowl of an electric mixer. Add the mayonnaise and beat for 1 minute. Add the Worcestershire sauce, steak sauce, cream, milk and a pinch of salt and pepper. Beat until the mixture is well-blended and creamy. If you'd like a little more mustard flavor, whisk in about 1/2 teaspoon more dry mustard until well-blended. Chill the sauce, covered, until ready to serve.

 

WW POINTS VALUE: 3 pts.

 

Note: This recipe appears in the South Beach Diet Book. This sauce is from Executive Chef Andre Bienvenue of Joe's Stone Crab in Miami Beach. I've never been to Joe's Stone Crab but I would love to eat there someday and also visit other places in Miami as well. From what I've been told, the stone crabs at Joe's are served cold and are already cracked; they come with small metal cups of this mustard sauce and melted butter. This mustard sauce is rich in flavor with a touch of spice. It goes great with steak, chicken, pork, turkey, and salmon when they are grilled. The mustard sauce is also great with grilled vegetables too.

Chocolate Sauce

Ingredients:

• 1 tbsp butter or fat-free margarine
• 3 tbsp unsweetened cocoa
• 2 tbsp heavy cream or fat-free half-and-half
• 1 tsp brandy or dark rum
• 3 tbsp sugar

Makes 3/4 cup

Put the butter, cocoa, cream, sugar and 1 tbsp water in a small nonreactive saucepan. Bring the mixture to a boil, whisking constantly, and cook for about 2 minutes or until mixture thickens and the cocoa is dissolved. (If the mixture is too thick, thin with cream or water.)

 

WW POINTS VALUE: Who Knows?

 

Note: This recipe appears in The New Legal Seafoods Cookbook. I was craving chocoalte for dessert and this recipe looked so simple. This chocolate sauce is delicious and can be made in minutes. This sauce is ideal for dipping or drizzled over ice cream.

White Wine Butter Sauce

Ingredients:

• 1 cup heavy cream or half-and-half
• 1 garlic clove, minced
• 3/4 cup white wine
• 2 tsp  crushed black peppercorns
• 4 tbsp butter or fat-free margarine
• Pinch of red pepper flakes
• 2 tsp flour
• 1 tsp lemon juice
• 1 tbsp capers

Makes 1 Cup

 

WW POINTS VALUE: Who knows?

Place the cream or half-and-half  and garlic in a small nonreactive saucepan. Bring to a boil and gently boil until reduced to 1/2 cup. Set aside. Meanwhile, in another nonreactive saucepan, boil the wine and peppercorns until the wine is reduced to about 1 1/2 tbsp. Whisk in the cream, and then, tablespoon by tablespoon, the butter. Stir in the lemon juice and flour to make the the sauce thicker. Season with a pinch of red pepper flakes, if desired, and salt. Add capers to the sauce before serving. Either drizzle over food or place along side the dish.

 

Note: This recipe appears in The New Legal Seafoods Cookbook. I was hungry and craving fish and I didn't want to make a complicated dish. I had just returned from vacation and I was so inspired by this delicious fish dish I had at an Italian restaurant. I had this Grouper Vicatta and I wanted to recreate this dish in my own way and this sauce looked like it came close. I added some ingredients tomake this sauce thick and it was delicious. I added the lemon and capers for more flavor and flour to thicken the sauce. This sauce is heavenly and can be served over chicken, fish, rice, vegetables and even pasta. If you have any sauce leftover, I highly recommend serving it over pasta and vegetables and it's so heavenly delicious.

Blueberry and Peach Crumble

Ingredients:

• 5 peaches or nectarines, peeled and thinly sliced
• 1 cup blueberries
• 1/3 cup fresh orange juice
• 2 tsp minced orange zest
• 1 tsp freshly grated ginger
• 1/2 tsp ground cinnamon
• 1/4 tsp nutmeg
• 3/4 cup unbleached all-purpose flour
• 1/3 to 1/2 cup packed brown sugar (light or dark)
• 3 tbsp butter or margarine
• Heavy Cream (optional)

Makes 4-6 Servings

1. Preheat the oven to 325 F.
2. Mix together the peaches, blueberries, orange juice, orange zest, ginger, cinnamon and nutmeg. Place the fruit mixture in a buttered 9-inch pie plate or square pan and set aside.
3. Combine the flour and brown sugar, then cut in 2 tbsp of the butter with a pastry blender until the mixture forms crumbs about the size of small peas. Sprinkle the flour mixture over the fruit, and dot with the remaining 1 tbsp butter.
4. Bake until the peaches are cooked through, the top is slightly browned, and the mixture is bubbling, about 30 minutes. Serve either hot or cold, with heavy cream, if desired, to pour over the crumble.

WW POINTS VALUE: Who knows?

Note: This recipe appears in The New Legal Sea Foods Cookbook. I am a HUGE fan of Legal Sea Foods and I've always wanted to cook something from their menu regardless of what it is. The weather was finally nice and I decided to cook, of all  things, dessert. I had blueberries and peaches in my fridge and I wanted to use them. Blueberries and peaches come into season together and I've had them together before and I enjoyed them.  I don't have the WW Point Value because the cookbook doesn't provide the nutritional info.This dessert was SOOOOO delicious. I added the ginger, cinnamon and nutmeg to kick it up a notch and it was so good. Peaches and blueberries mixed with orange juice and zest and ginger, cinnamon and nutmeg make a great combonation. Cooked fruit is just as delicious as it's served raw. I do recommend putting in some spices if you want to cook fruit. To the Berkowitz family: If you're reading this posting, the blueberry and peach crumble is delicious. If you want to spice it up, just add some ginger, cinnamon and nutmeg and people will love it, I guarantee.