Big Easy Shrimp

Ingredients:

• 2 strips turkey bacon or Canadian bacon
• 1 onion, chopped
• ½ green bell pepper, chopped
• 1 rib celery, chopped
• 1 clove garlic, minced
• 1 can (16 ounces) chopped tomatoes
• 1 bay leaf
• ½ tsp. freshly ground black pepper
• 1 tsp. Worcestershire sauce
• 1 tsp. hot-pepper sauce
• 1 pound medium shrimp, peeled and deveined

Makes 4 Servings 

1. Cook the bacon in a large skillet over medium heat until crisp. Place on a paper towel-lined plate to drain. Crumble when cool. Remove and discard all but 1 tablespoon of drippings from the skillet.
2. In the hot drippings over medium heat, cook the onion, bell pepper, and celery for 5 minutes, or until tender. Stir in the garlic and cook for 1 minute. Add the tomatoes (with juice), bay leaf, black pepper, Worcestershire sauce, and hot-pepper sauce. Heat to boiling. Reduce the heat to low and simmer for 20 minutes. Add the shrimp and bacon and cook for 10 minutes, or until the shrimp are opaque. Remove and discard the bay leaf before serving.

WW POINTS VALUE: 4 pts. 

Note: This recipe appears in the South Beach Diet Cookbook. This dish has Creole flavors and is both filling and flavorful. This dish has plenty of vegetables and they go great with the shrimp. You can enjoy this dish on Phase 1 but you can add cooked brown rice if you're on Phase 2. The rice goes great with the shrimp and vegetables.

Dog 'N' Dips

Ingredients:

Dogs:

• 5 (97 % fat-free) beef hot dogs

Heat a grill or grill pan over medium-high heat. Grill hot dogs until well browned on all sides, 7-10 minutes. Remove from pan, allow to cool slightly, and slice each hot dog on the bias into 8 equal pieces (about 3/4-inch each). Skewer each piece with a toothpick and set on a serving platter. Serve warm with dips. 

Makes 10 (4-piece) servings 

WW POINTS VALUE: 1 pt. 

Herbed Mustard Dip:

• 1/2 cup Dijon mustard
• 2 tbsp. mayonnaise
• 1/2 cup chopped fresh basil
• 1 tbsp. minced red onion

Stir together mustard, mayonnaise, basil, and onion in a small bowl. Serve with hot dogs. 

Makes 2/3 cup (1 tbsp. per serving)

WW POINTS VALUE: 1 pt. 

Roasted Red Pepper Dip:

• 3 large roasted red peppers (from a jar)
• 3 tbsp. low-fat cottage cheese
• freshly ground black pepper
• hot pepper sauce

Puree red peppers and cottage cheese in a blender or food processor until smooth. Season to taste with black pepper and pepper sauce, if using. Serve with hot dogs. 

Makes 1 cup (1 tbsp. per serving)

WW POINTS VALUE: 0 pts.

Sauerkraut Dip:

• 1/2 cup sauerkraut, finely chopped
• 1/4 cup + 2 tbsp. reduced-fat sour cream
• 1 celery stalk, minced
• freshly ground black pepper

Stir together sauerkraut, sour cream, and celery in a small bowl. Season to taste with pepper. Serve with hot dogs.  

Makes 1 cup (1 tbsp. per serving)

WW POINTS VALUE: 0 pts. 

Note: These recipes appear in the South Beach Diet Parties & Holidays Cookbook. Hot dogs can be a delicious treat for all ages. These hot dogs have a new twist on them. They are not served with buns and the dips are homemade and flavorful. You don't need to put these hot dogs in buns. You can serve these dogs on toothpicks and have little serving bowls for the flavorful dips. You can also use turkey and vegetarian hot dogs in this recipe and everything will still be delicious. You can also use the flavorful dips on burgers as well. 

Cajun-Style Chicken Dip

Ingredients:

• 1/3 cup fat-free sour cream
• 2 tbsp. fat-free cream cheese
• 1 tbsp. lemon juice
• 1/4 tsp. ground cumin
• 1/4 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 1/4 tsp. hot pepper sauce
• 1/8 tsp. cayenne
• 1 cup finely chopped cooked chicken breast
• 2 tbsp. minced onion
• 2 garlic cloves, minced
• 1 tbsp. chopped fresh dill

Makes 8 Servings (1 tbsp. per serving)

 

Combine the sour cream, cream cheese, lemon juice, cumin, salt, black pepper, hot pepper sauce, and cayenne in a medium bowl until well blended. Add the chicken, onion, garlic, and dill; stir until blended. Transfer the dip to a serving bowl. Serve at once or cover and refrigerate for up to several hours.

 

WW POINTS VALUE: 1 pt.

 

Note: This recipe appears in the WW Ultimate Chicken Cookbook. This dip is delicious with or without the chicken. This dip is delicious with vegetables, baked tortilla chips and goes great on other proteins as well. I added garlic to this dip because garlic always makes everything taste better.

Blue Cheese-Dressed Iceberg Lettuce "Steaks"

Ingredients:

• 2 very thin slices sandwich bread, cut into 1/2-inch cubes
• 1/2 cup low-fat buttermilk
• 1 tbsp. reduced-calorie mayonnaise
• 1/4 tsp. salt
• 1/4 tsp. hot pepper sauce
• 1 firm head iceberg lettuce, cored, ends trimmed, and cut into 4 thick slices
• 2 plum tomatoes, cut into 1/2-inch pieces (about 3/4 cup)
• 1/2 cup chopped sweet onion
• 1/2 cup coarsely crumbled blue cheese

Makes 4 Servings (1 lettuce steak, 1/4 of tomato, 1/4 of onion, 2 tablespoons cheese and 2 1/2 tablespoons dressing per serving)

1. Preheat oven to 350 F.
2. To make croutons, spread bread cubes on small baking sheet and bake, turning once or twice, until golden crisp, about 5 minutes.
3. To make dressing, whisk together buttermilk, mayonnaise, salt, and hot sauce in a small bowl.
4. Place 1 1 lettuce steak on each of 4 plates. Drizzle evenly with dressing and top with tomatoes, onion, blue cheese, and croutons.

WW POINTS VALUE: 5 pts.

 

Note: This recipe appears in the WW Family Meals Cookbook. This is the perfect salad to serve alone or before the main dish of meat and potatoes. This salad is very filling and flavorful. Make sure the iceberg lettuce is cold so it can have that nice crunch to it. The blue cheese crumbles add a nice tangy flavor to the salad as well. 

Meat Loaf with Chive Mashed Potatoes

Ingredients:

• 1/2 lb. lean ground beef
• 3/4 lb. lean ground skinless turkey breast
• 1 onion, chopped
• 1/2 cup old-fashioned rolled oats
• 1 (8 oz.) can tomato sauce
• 1 large egg, lightly beaten
• 2 tbsp. Worcestershire sauce
• 1 tbsp. hot pepper sauce
• 1/4 + 1/8 tsp. salt
• 1/4 + 1/8 tsp. freshly ground black pepper
• 4 large all-purpose potatoes, such as Yukon gold
• 1/4 cup fat-free milk
• 1/4 cup plain fat-free yogurt
• 1/4 cup light sour cream
• 1 tbsp. chopped fresh chives

Makes 6 Servings (2 slices meat loaf & 1/4 potatoes per serving)

1. Preheat oven to 350 F. Spray a 5 X 9-inch loaf pan with nonstick spray.
2. Combine beef, turkey, onion and oats in a large bowl. Stir together water tomato sauce, egg, Worcestershire sauce, hot sauce, 1/4  teaspoon of the salt, and 1/4 teaspoon  of black pepper in a small bowl. Add to beef mixture and stir until combined but not overmixed. Press meat loaf mixture into prepared pan. Bake until instant-read thermometer inserted into center of meat loaf registers  165 F, about 1 hour.
3. Meanwhile, peel potatoes and cut into large chunks. Combine potatoes with enough salted water to cover in large saucepan; bring to boil. Reduce heat and cook, partially covered, until fork-tender about 12 minutes; drain and return to saucepan. With potato masher, mash potatoes until smooth. Stir in milk, yogurt, sour cream, chives and remaining 1/8 teaspoon salt and 1/8 teaspoon pepper. Rewarm over low heat.
4. Cut meatloaf into 12 slices. Serve with potatoes.

WW POINTS VALUE: 9 pts.

Note: This recipe appears in the WW Family Meals Cookbook.  Who knew that comfort food could be elegant and be good for you? I used to dread meat loaf when I was a kid but now I enjoy it. This meat loaf is moist and flavorful with the combinations of homemade tomato sauce, Worcestershire sauce, egg and onion. If you feel the meat loaf is a little too moist, add a little more oats so everything holds together. I highly recommend adding minced garlic to the meat loaf because garlic always makes everything taste better. This meat loaf is even better the next day as a leftover.

 

Buffalo-Style Stuffed Celery

Ingredients:

• 1/2 cup light cream cheese, softened
• 2 tbsp. blue cheese crumbled
• 1 small garlic clove, minced
• 1/4 tsp. salt
• 5 celery stalks, cut into 4 pieces each
• 2 1/2 tsp. hot pepper sauce, or to taste
• 1 tbsp. chopped fresh chives

Makes 10 Servings (2 pieces stuffed celery per serving)

1. Stir together cream cheese, blue cheese, garlic, and salt in a small bowl until smooth. Spoon or pipe out about 1/2 tablespoon cheese mixture into each piece of celery.
2. Arrange stuffed celery on serving plate; drizzle each with about 1/4 teaspoon hot sauce and sprinkle with chives.

WW POINTS VALUE: 2 pts.

 

Note: This recipe appears in the WW Family Meals Cookbook. These treats make a lively appetizer at a gathering or a delicious snack during the day. You can also serve the cream cheese filling with sliced carrots alongside the celery. Heck, you can even serve the cream cheese as a dip with other vegetables such as broccoli, tomatoes, cauliflower, baked pita chips or even alongside chicken bites.

Peruvian Potato Cakes with Poached Eggs

Ingredients:

• 1 lb. baking potatoes, peeled & sliced
• 2 large garlic cloves, coarsely chopped
• 3/4 cup shredded part-skim mozzarella cheese
• 1/2 cup frozen corn kernels, thawed & patted dry
• 4 scallions, thinly sliced
• 1/4 cup chopped fresh cilantro + additional for sprinkling
• 3 tbsp. grated Parmesan cheese
• 1/2 tsp. salt
• 2 tsp. canola oil
• 1 tbsp. distilled white vinegar
• 4 large eggs
• hot pepper sauce for serving

Makes 4 Servings (2 potato patties & 1 egg per serving)

1. Preheat oven to 250 F. Line baking sheet with parchment paper; spray with nonstick spray.
2. Put potatoes and garlic in medium saucepan and add enough cold water to cover by 1 inch; bring to boil over high heat. Reduce heat and cook until potatoes are fork-tender, 10-12 minutes; drain. Transfer to large bowl. With potato masher, mash potatoes and garlic are smooth. Add mozzarella, corn, scallions, 1/4 cup of cilantro, the Parmesan, and salt, stirring until mixed well. Shape potato mixture into 8 (3/4-inch-thick patties) using about 1/3  cup potato mixture for each patty.
3. Heat oil in large deep nonstick skillet over medium heat. Add 4 patties and cook unto golden brown, about 3 minutes per side. Transfer to prepared baking sheet and place in oven to keep warm. Repeat with remaining 4 patties. Wipe skillet clean.
4. To poach eggs, half-fill skillet with water and bring to boil; add vinegar. Reduce heat to bare simmer. Break 1 egg into cup. Holding cup close to water, slip egg into water. Repeat with remaining eggs. Cook until whites of eggs are firm but yolks are still soft, about 5 minutes. With slotted spoon, transfer one egg at a time to paper towel-lined plate to drain.
5. To serve, place 2 potato patties on each of 4 plates; top with 1 egg and sprinkle with cilantro. Serve with hot sauce.

WW POINTS VALUE: 8 pts.

 

Note: This recipe appears in the WW Family Meals Cookbook. This is what I call a sophisticated take on eggs and hash browns or you can call it diner food goes to South America. I love poached eggs and the poached eggs with the potato pancakes is absolutely delicious. This make a great brunch and if you really want to go all out, cook and serve a piece of sirloin steak or South American Hanger Steak and your meal will be sophisticated and complete.

Cuban-Style Black Beans and Rice

Ingredients:

• 1/2 cup quick-cooking brown rice
• 2 (15 oz.) cans black beans, drained but not rinsed
• 1 tbsp. extra-virgin olive oil
• 1 red bell pepper, chopped
• 1 onion, chopped
• 2 garlic cloves, minced
• 1 cup drained petite diced tomatoes
• 1 1 /2 tsp. ground cumin
• 1/2 tsp. dried oregano
• 1 tbsp. lime juice
• 1/2 tsp. hot pepper sauce

Makes 4 Servings (1 cup bean mixture & 1/2 cup rice per serving)

 

1. Cook the rice according to the package directions, omitting the fat is desired; keep warm.
2. With a fork, coarsely mash 1 cup of the beans; set aside.
3. Heat the oil in a large saucepan over medium-high heat. Add the bell pepper, onion, and garlic; cook, stirring, until the vegetables are softened, about 4 minutes. Add the whole and mashed beans, the tomatoes with their juice, the cumin, and oregano; cook, stirring occasionally, until the mixture thickens slightly and the vegetables are very tender, about 10 minutes.
4. Add the lime juice and pepper sauce, stirring to mix well. Serve over the rice.

WW POINTS VALUE: 5 pts.

 

Note: This recipe appears in the WW in 20 Minutes Cookbook. This dish makes a great meal or side dish alongside a Latin flavored protein. You have three servings of vegetables in this dish so you'll get your share of nutrients. Don't worry if this dish looks like a hot mess, it tastes great and it's full of flavor.

Crunchy Oven-Fried Chicken with Herb Gravy

Ingredients:

• 1/2 cup + 2 tbsp. all-purpose flour
• 1 1/3 cups cornflake crumbs
• 2 large egg whites, lightly beaten
• 2 (1/2 lb.) bone-in chicken breast halves
• 2 ( 1/4 lb.) chicken drumsticks
• 2 ( 5oz.) bone-in chicken thighs
• 1/2 tsp. salt
• 1/4 cup fat-free buttermilk
• 1/2 tsp. hot pepper sauce
• 1 tbsp. unsalted butter
• 1 cup reduced-sodium chicken broth
• 1/2 tsp. dried thyme or rosemary
• 1/8 tsp. fresh ground black pepper

Makes 4 Servings (1/4 chicken with 1/4 cup gravy)

1. Preheat the oven to 375 F. Line a large shallow baking pan with foil. Place a wire rack in the pan; spray the rack with nonstick spray.
2. Place 1/2 cup of the flour and the cornflake crumbs on separate sheets of wax paper, Put the egg whites in a shallow bowl.
3. Put the chicken in a large bowl; sprinkle with salt. Whisk together the buttermilk and hot sauce in a glass measure; pour over the chicken and turn to coat.
4. Coat the chicken, one piece at a time, with the flour, then dip into the beaten egg whites, allowing the excess to drip off. Coat the chicken with cornflake crumbs, pressing lightly so they adhere. Place the chicken on the prepared rack; lightly spray with nonstick spray. Bake until the chicken is golden brown and cooked through, about 45 minutes (do not turn).
5. Meanwhile, to make the gravy, melt the butter in a small saucepan over medium heat. Whisk in the remaining 2 tablespoons flour; cook, whisking constantly, 1 minute. Gradually whisk in the chicken broth until smooth. Cook, whisking constantly, until the gravy bubbles and thickens, about 2 minutes. Stir in the thyme and black pepper. Divide the chicken among 4 plates and serve with the gravy.

WW POINTS VALUE: 8 pts.

Note: This recipe appears in the WW Ultimate Chicken Cookbook. Forget going out for fried chicken, you can make this at home and it will be just as good as the fast food chains or any other country kitchen. You can have your 'fried chicken' and eat it too. I recently made this dish and it was delicious. I highly recommend using boneless, skinless, chicken breast in this recipe for a meatier and healthier take. The herbed gravy is so good you'll want to pour it over your mashed potatoes and vegetables. If you have time, marinate the chicken in the buttermilk overnight in the fridge so it becomes more flavorful, tender and juicy when you cook it and eat it.

Spicy Oven-Fried Chicken

Ingredients:

• 1/2 cup low-fat buttermilk
• 2 tsp. hot pepper sauce
• 8 (5 oz.) skinless, bone-in chicken thighs
• 1/2 cup seasoned dry bread crumbs
• 1/2 cup ground almonds
• 1/4 tsp. salt
• 1/2 tsp. freshly ground black pepper

Makes 8 Servings (1 thigh per serving)

1. Preheat the oven to 425 F. Line a roasting pan with foil; spray the rack of the roasting pan with nonstick spray and place in the pan.
2. Combine the buttermilk and hot pepper sauce in a 9 X 13-inch baking dish. Place the chicken in the buttermilk mixture, turning to coat; set aside.
3. Combine the bread crumbs, almonds, salt and pepper on a shallow plate. Dip the chicken into the crumb mixture, turning to coat on all sides. Discard the excess buttermilk mixture and bread crumb mixture. Place the chicken on a rack; lightly spray the chicken with nonstick spray.
4. Bake 20 minutes, then lightly spray the chicken again with nonstick spray. Bake until the chicken is golden and an instant-read thermometer inserted in a thigh registers 165 F, about 15 minutes longer.

WW POINTS VALUE: 6pts.

 

Note: This recipe appears in the WW Ultimate Chicken Cookbook. Weight watchers has done it again with another version of a classic comfort food. You can have your fried chicken and eat it too. Oven-fried chicken is succulent, juicy and more delicious than all the other fast food joints and it's also not as greasy. If you don't have seasoned bread crumbs, add a touch of some of your favorite herbs such as parsley, thyme, oregano, etc. and you'll get the flavored fried chicken you crave. If you have time, soak the chicken in buttermilk over a period of time so it will be moist and flavorful. If you use boneless, skinless chicken breasts in place of the chicken thighs, your meal will be just as delicious.

Spicy BBQ Shrimp & Rice

Ingredients:

 

Rice:

• 1 tbsp. extra-virgin olive oil
• 3 scallions, white and green parts thinly sliced and kept separate
• 1 medium green bell pepper, finely chopped
• 1 cup quick-cooking whole-grain brown rice

Shrimp:

• 1 tbsp. extra-virgin olive oil
• 1 tbsp. paprika
• 1 tsp. garlic powder
• 1/2 tsp. dried thyme
• 4 scallions, thinly sliced
• 1 tbsp. fresh lemon juice
• 1 tbsp. Worcestershire sauce
• 3/4 cup tomato sauce
• 2 tbsp. granular sugar substitute
• 2 tsp. hot pepper sauce
• 2 lbs. large shrimp, peeled & deveined

Makes 4 Servings

1. For the rice: In a large saucepan, heat oil over medium heat. Add scallions whites and pepper; cook, stirring, until vegetables just begin to soften, about 5 minutes. Add rice and stir to coat. Add water, cover, and cook rice according to package directions.
2. For the shrimp: While the rice is cooking, in a large skillet heat the oil over medium heat. Add paprika, garlic powder, and thyme; cook, stirring until fragrant, about 1 minute. Stir in scallions, lemon juice, Worcestershire sauce, tomato sauce, sugar substitute, and hot pepper sauce; cook, 1 minute more. Add shrimp and toss to coat with sauce; cover and cook 2-3 minutes, or until shrimp turn pink. Remove from heat and keep warm.
3. To serve, divide rice among 4 plate, top with shrimp and sprinkle with scallion greens.

 

WW POINTS VALUE: 8 pts.

 

Note: This recipe appears in the South Beach Diet Taste of Summer Cookbook. This is an easy meal you can enjoy for lunch or dinner in warm weather and not feel guilty about eating BBQ. If you love BBQ and spice, this dish is for you. This dish packs heat and flavor. Don't worry if your dish looks messy when you're plating it. It may look like a hot mess but it's really delicious. 

Buffalo-Style Chicken Skewers

Ingredients:

• 2 (5 oz.) boneless, skinless chicken breasts
• 2 tsp. canola oil
• 1 tbsp. + 1 tsp. hot pepper sauce
• 1/4 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 2 garlic cloves, minced
• 4 celery stalks
• 1/4 cup fat-free sour cream
• 1/4 cup plain fat-free yogurt
• 2 tbsp. crumbled reduced-fat blue cheese

Makes 4 Servings (4 skewers. 2 1/2 tbsp. dressing & 6 celery stick per serving)

1. Remove the tender from the chicken breasts and cut lengthwise in half. Cut each chicken breast on a long diagonal into 6 thin strips. Toss together the chicken, oil, hot sauce, salt , pepper and garlic in a medium bowl until coated evenly.
2. Cut the celery stalks lengthwise in half, then crosswise into thirds. To make the dressing, stir together the sour cream, yogurt, and blue cheese in a serving bowl.
3. Thread the chicken strips on 16 (8- to 10-inch) metal skewers ( if using wooden skewers, soak in water for 30 minutes).
4. Spray a nonstick ridged grill pan with nonstick spray and set over medium heat. Place the skewers in the pan, in batches, if needed, and cook until the chicken is just cooked through, about 2 minutes on each side. Arrange the blue cheese dressing, celery sticks, and chicken skewers on a large serving platter.

WW POINTS VALUE: 3 pts.

 

Note: This recipe appears in the WW Ultimate Chicken Cookbook. These skewers are perfect for warm weather because you can feel and taste the heat. You cook these skewers on a grill pan or on the grill and you can turn them into a chicken salad. These chicken skewers are packed with so much heat, you'll be eating them slowly. The blue cheese-yogurt will cool the heat off your taste buds. If that doesn't work, drink a tall glass of milk because the milk will cool the burn. 

Spicy Pork Skewers with Cashew Sauce

Ingredients:

• 8 tsp. reduced-sodium soy sauce
• 2 tsp. hot pepper sauce
• 1 tsp. extra-virgin olive oil
• 6 (4 oz.) thin-cut boneless pork loin chops, well trimmed
• 2 large garlic cloves, unpeeled
• 3 oz. unsalted toasted cashews (about 3/4 cup)
• 1 tbsp. lime juice
• lime wedges, for serving

Makes 4 (6-skewer) Servings

1. Heat the broiler. Line a broiler pan with foil.
2. In a large bowl, combine 4 teaspoons of the soy sauce, the hot pepper sauce, and oil.
3. Cut each pork lengthwise into 4 strips. Place the strips between 2 pieces of parchment or waxed paper. With a meat pounder or small, heavy skillet, pound the strips to about a 1/4-inch thickness. Add the pork to the soy sauce mixture and let marinate while you make the cashew sauce.
4. In a small saucepan of boiling water, cook the garlic for 1 minute and remove. when cool enough to handle, peel and place in a mini food processor with the remaining 4 teaspoons soy sauce, the cashews, lime juice, and 1/2 cup water. Process to a smooth puree.
5. Thread the pork strips onto 24 (6- to 8-inch) wooden or metal skewers and place on the broiler pan. Broil 6 inches from the heat, without turning, for 4 minutes, or until the pork is cooked through but still juicy.
6. Divide the pork skewers among 4 plates and serve with individual bowls of the cashew sauce (about 2 1/2 tablespoons each) and lime wedges for squeezing.

WW POINTS VALUE: 8pts.

 

Note: This recipe appears in the South Beach Diet Super Quick Cookbook. This is a great way to kick-start your diet and a healthy alternative to takeout. You can make this Southeast Asian dinner in 30 minutes or less. I never liked pork as a child but now I really love pork when it's seasoned and cooked properly. Normally, a satay sauce is made from peanuts but this version uses cashews instead and it's just as delicious. If you're on Phase 1, serve this protein with vegetables; Phase 2 with steamed rice. You can also use this sauce with grilled meat, poultry, seafood or even tofu. I also recommend using Lime Infused Extra-Virgin Olive Oil from the Imperial Olive in Williamsburg, VA. For more information, visit www.TheImperialOlive.com.

 



Red Beans and Rice

Ingredients:

• 1/2 cup quick-cooking whole-grain brown rice
• 1 tbsp. extra-virgin olive oil
• 1 onion, finely chopped
• 1 (15 oz.) can red kidney beans, rinsed and drained
• 1/2 tsp. dried thyme
• 1/4 tsp. garlic powder
• 1/4 tsp. hot pepper sauce, or more to taste
• 1/4 tsp. salt
• 1/8 tsp. freshly ground black pepper
• 1/8 tsp. ground white pepper

Makes 4 (3/4-cup) Servings

1. Cook rice according to package directions. Remove from the heat.
2. In a large skillet, heat oil over medium heat. Add onion and cook until translucent and beginning to brown, 3-5 minutes. Add rice, beans, thyme, garlic powder, hot pepper sauce, salt, black pepper and white pepper; stir to combine. Cook until heated through, about 2 minutes. Serve hot.

WW POINTS VALUE: 2 pts.

 

Note: This recipe appears in the South Beach Diet Taste of Summer Cookbook. Red beans and rice is a traditional Louisiana side dish that packs heat and flavor. This was a totally different side dish for me because it was filling and packed with heat. This dish would go great with chicken, steak, pork or fish when you want to turn up the heat. Plus, this side dish will quickly fill you up. 

Buffalo Chicken Salad

Ingredients:

• 3 cloves garlic,smashed and peeled
• 1 tsp. red pepper flakes
• 1/2 tsp. salt
• 1 1/2 lbs. boneless, skinless chicken breast
• 1/3 cup fat-free buttermilk
• 1/2 cup reduced-fat blue cheese, crumbled
• 1 tsp. extra-virgin olive oil
• 1 teaspoon hot pepper sauce
• 2 celery stalks, finely diced
• 1 medium red bell pepper, diced
• 5 oz. lettuce, mixed greens

Makes 4 Servings

1. In a 10" x 12" skillet, combine the garlic, red pepper flakes, salt, and 1 inch of water (about 3 cups). Bring to a high simmer over high heat.
2. Meanwhile, cut the chicken crosswise into 1" wide strips. Add the chicken to the cooking liquid, cover, and simmer over medium-low heat for 5 minutes. Remove the pan from the heat and let sit for 5 minutes.
3. Meanwhile, in a mini food processor or blender, combine the buttermilk, blue cheese, oil, and hot pepper sauce. Process to a smooth purée.
4. Drain the chicken, discarding the broth, and spread out on a cutting board to cool slightly. In a medium bowl, combine the celery and bell pepper. Cut the chicken into bite-size pieces and add to the vegetables. Add the blue cheese dressing and toss well.
5. Line 4 plates with field greens and top with the chicken salad.

WW POINTS VALUE: 6 pts.  (1 1/3 cups per serving)

Note: This recipe appears in the South Beach Diet Super Quick Cookbook. This salad is another great way to kick-start your diet. AND...if you love buffalo wings, you will really love this salad. It's a healthy twist on a comfort food favorite. This salad packs a lot of heat and the blue cheese dressing (along with the salad greens) will cool your taste buds off. If you want to save time, cut up the vegetables while the chicken is cooking. One bite of this salad and your lunch or dinner will never be the same again. You'll never order buffalo chicken wings out at a restaurant again because there is no grease and hardly any fat in this colorful dish.

Microwave Deviled Chicken

Ingredients:

• 1/2 cup plain dried bread crumbs
• 1/4 tsp dried thyme
• 1/4 tsp salt
• 1/4 tsp freshly ground black pepper
• 3 tbsp. Dijon mustard
• 1 tsp hot pepper sauce
• 1 tsp Worcestershire sauce
• 1 tsp honey
• 4 boneless, skinless chicken breasts

Makes 4 Servings

1.  Spray a microwavable 2-quart shallow baking dish with nonstick spray.
2. Combine the bread crumbs, thyme, salt and pepper on a sheet of wax paper. Combine the mustard, pepper sauce, Worcestershire sauce, and honey in a medium bowl; add the chicken  and toss to coat evenly. Coat the chicken breasts, one at a time, with the bread crumbs, pressing lightly  to they adhere. Place the chicken in the baking dish in a single layer and lightly spray with nonstick spray.
3. Cover the chicken with wax paper and microwave on High for 8 minutes. Uncover and microwave on High until the chicken is cooked though, about 2 minutes longer. Let stand for 3 minutes before serving.

WW POINTS VALUE: 6 pts

 

Note: This recipe appears in the WW in 20 Minutes Cookbook. This is a great dinner that is packed with heat and bold flavors. I don't like to microwave my dinner unnecessarily so I sautéed my chicken at medium-high heat, 4-5 minutes on each side and served hot. this was another winner, winner chicken dinner that is quick, easy and delicious. Serve this chicken with potatoes and a side of vegetables, you've got a satisfying dinner. 

Warm Artichoke Dip

Ingredients:

• 1 (8-ounce) package reduced-fat cream cheese
• 1/2 cup mayonnaise
• 1/2 cup skim milk
• 1 ounce finely grated Parmesean cheese (1/4 cup)
• 1 garlic clove, minced
• 1 tsp hot pepper sauce
• 1 (14-oz) can artichoke hearts, drained
• 1 tsp lemon juice
• salt
• freshly ground black pepper
• assorted whole-grain crackers

Makes 12 (1/4 cup) Servings

1. Blend cream cheese, mayonnaise, milk, cheese, garlic and hot pepper sauce in a food processor until smooth. Add artichokes and pulse until well combined but still chunky.
2. Transfer to a microwave-safe serving dish. Microwave on medium heat until heated through. turning once or twice, about 5 minutes. Stir in lemon juice and season to taste with salt and pepper. Serve with crackers.
    

WW POINTS VALUE: 4 pts

 

Note: This recipe appears in the South Beach Diet Quick & Easy Cookbook. This is a delicous dip whether it's game day or a dinner party. Artichokes have a really nice flavor to them once you acquire a taste for them. Artichokes are an excellent source of fiber and provide good things such as vitamin C, iron, potassium, magnesium and folate. I highly recommend using Philadelhia Garden Vegetable cream cheese if you want to add more vegetable flavor to this dip because that particular cream cheese is delicious in any savory dish. This dip is also great with baked potatoes, chicken, steak, pork and vegetables. 

Salmon Cakes with Red Pepper Mayonnaise

Ingredients:

• 1 (14 3/4-oz.) can red salmon, drained, skin and large bones discarded
• 1/2 cup plain dried bread crumbs
• 3 scallions, chopped
• 1/4 cup + 3 tbsp fat-free mayonnaise
• 1 large egg, lightly beaten
• 2 tbsp chopped fresh dill
• 1/4 tsp black pepper
• 1 (5-ounce) jar roasted red pepper, well drained
• 1/8 tsp hot pepper sauce
• 2 tbsp chopped gherkins or pickles

Makes 4 Servings

1. To make the salmon cakes, put the salmon in a medium bowl and flake with a fork. Add the bread crumbs, scallions, 1/4 cup of the mayonnaise, the egg, dill and black pepper; stir to combine well. With damp hands, shape the mixture into 4 (1/2-inch-thick) patties.
2. Spray a large skillet with nonstick spray and set over medium-high heat. Add the patties and cook until browned and heated through, 3-4 minutes on each side. Transfer to a platter.
3. Meanwhile, to make the red pepper mayonnaise, combine the roasted red pepper, the remaining 3 tablespoons mayonnaise and the pepper sauce in a blender; puree. Add the gherkins and pulse until combined. Serve with the salmon cakes.

WW POINTS VALUE: 4 pts (1 salmon cake  & 2 tbsp red pepper mayonnaise)

Note: This recipe appears in the WW in 20 Minutes Cookbook. It was time for a healthy and colorful mealafter eating  all those goodies this past Memorial Day Weekend. This is also a nice weeknight meal for the whole family to enjoy because it's colorful and has plenty of nutrients. PLus. it will fill you up so you won't be looking for dessert. If you really want to spices things up, Add some garlic to the mayonnaise and it will be red pepper aioli.



Deviled Eggs with Roasted Red Peppers

Ingredients:

• 4 large eggs
• 2 tbsp fat-free mayonnaise
• 1 oz. roasted red peppers (packed in water), about 1 piece, minced
• 1 tsp dry mustard
• 1/8 tsp hot pepper sauce
• 1 tbsp chives or parsley, freshly minced
• Pinch of paprika

Makes 4 Servings

1. Place eggs in a single layer in a medium saucepan. Pour enough cool water over eggs to cover them by 1 inch. Set pan over high heat and bring to a boil. Reduce heat to medium and simmer 12 minutes. Remove eggs with a slotted spoon and plunge into ice water (to prevent further cooking).
2. Shell eggs; slice in half lengthwise and carefully remove yolks. Transfer yolks to a medium bowl and add mayonnaise, peppers, mustard and hot sauce. Mix until smooth and creamy.
3. Spoon yolk filling into egg whites, mounding it slightly. Sprinkle with chives or parsley just before serving.

WW POINTS VALUE: 2 pts (2 halves per serving)

Note: This recipe appears on www.weightwatchers.com.  Deviled eggs have been an American classic dish since the 1950's and they are yummy no matter how you make them. These appetizers are great for a party because everyone always goes for the deviled eggs. I made a few changes to this recipe. I used dry mustard instead of Dijon mustard so the mixture wouldn't be as gooey. I also sprinkled a pinch of paprika on top of the eggs for a little more heat and flavor. Plus, paprika is tradtionally used to top deviled eggs. I also highly recommend using a pastry bag and decorating tip to squeeze out the egg yolk filling into the egg white base for a much prettier presentation. Also, make sure you keep your eggs in the pot for simmering for EXACTLY 12 minutes so the yolk filling is creamy and you don't get any brown rings around the egg white shell. 

Buffalo Chicken Bites

Ingredients:

• 3 tbsp trans-fat-free margarine
• 2 tbsp hot pepper sauce, or more to taste
• 1 tsp canola oil
• 3 (6 oz.) boneless, skinless chicken breasts, cut into 24 (1-inch cubes)
• 1/4 tsp salt
• 1/8 tsp freshly ground black pepper
• 3 celery stalks, cut into 24 (1-inch) pieces
• Blue Cheese Dipping Sauce

Makes 8 (3-Skewer) Servings

1. Melt margarine in a medium nonstick saucepan. Whisk in pepper sauce and cook for 1-2 minutes, or until slightly thickened; set aside.
2. Heat oil in a large skillet over medium-high heat. Season chicken with salt and pepper, add to pan, and cook, turning occasionally, until browned on all sides, about 6 minutes. Add margarine mixture to pan and gently toss chicken until well coated, 1-2 mutes.
3. Remove chicken from pan and skewer each cube with a . Skewer 1 piece of celery at the base of each. Arrange on a platter and serve with dip.

WW POINTS VALUE: 4 pts per serving

Note: This recipe appears in the South Beach Diet Parties & Holidays Cookbook. It was the Super Bowl and what better way to celebrate the biggest game of the year with a healthy version of Buffalo Chicken Wings? Every year, over 1 BILLION buffalo chicken wings are consumed on Super Bowl Sunday. You can have buffalo chicken without all the grease and fat and it will still taste delicious. Buffalo Chicken wings originated in upstate New York in Buffalo and have been an American tradition for many years. This version is healthy and delicious because the chicken is not breaded nor fried; they're pan-seared. This snack is so delicious you will serve this again and again anytime of the year. Plus, this appetizer can be made in less than 30 minutes.