Crispy Chicken with Braised Cauliflower

 Ingredients:

• 4 boneless, skinless chicken breasts
• 1 egg
• 2 tbsp. Dijon mustard
• 2 tbsp. chopped tarragon
• 2 tbsp. extra-virgin olive oil
• 1 cup whole-wheat bread crumbs
• 4 cups cauliflower florets
• 1 cup diced onions
• 1 tbsp. chopped garlic
• 2 cups Swiss chard or kale, cut into 1-inch pieces
• 1/2 cup low-sodium chicken broth
• salt
• freshly ground black pepper to taste

Makes 4 Servings

1. Preheat oven to 350 F.
2. Season chicken with salt and pepper. Let sit while your prepare the remaining ingredients
3. Combine egg, mustard, 1 tablespoon tarragon, salt and pepper in a large bowl. Set aside. 
4. Combine bread crumbs, 1 tablespoon tarragon, and 1 tablespoon olive oil; toss to coat bread crumbs with oil. Pour onto a flat pan. Set aside.
5. Heat a Dutch oven or a large deep saute pan over medium-high heat. Add 1 tablespoon olive oil and chicken. Brown the chicken on both sides. Remove from pan. Pour off any excess grease. Add cauliflower to pan; saute 5 minutes until golden brown. Add onions and garlic; cook until aromatic. Add greens and chicken broth; bring to a simmer. Season with salt and pepper. 
6. Toss the chicken in the bowl with the egg mixture. Stir to coat each piece. Place 1 side of each piece of chicken in the bread crumbs to coat. Place chicken with crumb side up on top of the cauliflower in the Dutch oven.
7. Bake in oven for 45 minutes or until the chicken is cooked through and the bread crumbs have browned. Remove from the oven; let rest for 5 minutes before serving. 

WW POINTS VALUE: 7 pts. 

Note: This recipe appears in the New Sonoma Diet Cookbook. This is a healthy alternative to fried chicken or fast food fried chicken. This chicken is seasoned with an egg, Dijon mustard, dried bread crumbs and herbs and cooked with healthy vegetables. The cauliflower and kale give this dish a healthy  and satisfying filling with the chicken. The chicken is so succulent and juicy it will melt in your mouth. I highly recommend adding more herbs of your choice to the bread crumb mixture to make the chicken more flavorful. 

Spiced Turkey & Sweet Potato Bowl

 Ingredients:

• 1 large sweet potato, peeled & cubed
• 1 small yellow onion, sliced
• 2 small radishes, sliced
• 2 tbsp. coconut oil, divided
• 1/2 tsp. sea salt, divided
• 1/2 tsp. freshly ground black pepper, divided
• 1/4 tsp. paprika
• 1 lb. lean ground turkey
• 1 tsp. minced garlic
• 1/2 tsp. onion powder
• 1 cup packed chopped kale
• 1 small zucchini, diced

For the Dressing:

• 1 medium avocado, pitted and peeled
• 1/4 cup plain whole-milk Greek yogurt
• 2 tbsp. extra-virgin olive oil
• 1 1 /2 tbsp. fresh lemon juice
• 1 garlic clove, minced
• 1/4 tsp. sea salt
• 1/8 tsp. freshly ground black pepper
• 1/8 tsp. cayenne pepper
• 2 tbsp. chopped fresh cilantro

Makes 4 Servings

1. Preheat the oven to 400 F. Line a baking sheet with parchment paper. 
2. Spread out the sweet potato, onion, and radishes in a single layer on the prepared baking sheet. Melt 1 tablespoon of the coconut oil and drizzle it over the vegetables. Sprinkle with 1/4 teaspoon salt, 1/8 teaspoon pepper and the paprika.
3. Roast for 25 minutes, turning the potatoes over once half-way through the roasting. 
4. While the potatoes are cooking, heat the remaining  coconut oil in a large skillet over medium heat. Add the ground turkey, remaining salt and pepper, garlic, and onion powder. Cook, stirring occasionally, until the turkey is no longer pink, about 7 minutes. Stir in the kale and cook until wilted, about 2 minutes. 
5. Divide up the turkey evenly among 4 bowls. Top with equal amounts of roasted sweet potatoes and onions, zucchini, and kale. 
6. To make the dressing, combine all the dressing ingredients in a food processor and process until smooth, about 1 minute. Drizzle the dressing over the bowl ingredients and serve. 

WW POINTS VALUE: 12 pts. 

Note: This recipe appears in The New Keto-Friendly South Beach Diet book. If you are craving a filling bowl, eat this and you will be satisfied. Don't worry if it looks like a mess. This bowl is quite flavorful and tasty. The combination of ground turkey and vegetables is quite delicious. The dressing is quite zesty and tasty on top. This bowl makes a filling lunch or dinner any night of the week. 

Mexican Breakfast Bake

Ingredients:

• 1/2 lb. chorizo sausage
• 1/4 cup diced onions
• 1 cup diced bell peppers
• 1/2 cup sliced white mushrooms
• 2 tbsp. minced garlic
• 2 cups packed chopped baby kale
• 12 eggs
• 1/2 cup whole milk
• 1 cup shredded cheddar cheese
• 1 cup shredded Colby Jack cheese
• 1/4 cup chopped fresh cilantro

Makes 8 Servings (1 piece per serving)

1. Preheat the oven to 375 F. Lightly coat with butter a 9 x13-inch baking dish and set it aside. 
2. Heat the sausage in a large saute pan over medium-high heat for 6-8 minutes, breaking it up with a spatula as it cooks, until it is cooked through. 
3. Remove the sausage, reserving the grease in the pan. Add the onions, bell peppers, and mushrooms to the pan and cook for 3-4 minutes, until the mushrooms are browned. Add the garlic and cook for 1 minute, until fragrant. Add the kale and and stir until wilted. Remove the pan from the heat and set it aside for 5 minutes to cool slightly. 
4. Whisk together eggs, milk, and salt and pepper to taste in a large bowl. Add to the bowl the cooled vegetable and sausage mixture, half the cheddar, and half the Colby Jack. Stir to combine.
5. Transfer the mixture to the prepared baking dish. Top with the remaining cheese. 
6. Bake for 30-40 minutes, until the eggs are set and the cheese is bubbling. Cut into 8 pieces. Serve warm, garnished with cilantro. 

WW POINTS VALUE: 10 pts. 

Note: This recipe appears in the New Keto-Friendly South Beach Diet book. This dish is both filling and flavorful. Chorizo sausage combined with eggs, vegetables and cheese is absolutely delicious. I highly recommend serving this dish at a brunch it's that good. 

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. 

On-the-Go Egg Muffins

Ingredients:

• 4 eggs
• 1/4 white onion, diced
• 1/4 red pepper, diced
• 1 cup curly kale (cut into small pieces)
• 1 tsp. nutritional yeast (optional)
• 1/4 tsp. pepper
• 1/2 Tbsp. extra-virgin olive oil

Makes 4 Servings (1 egg muffin per serving)

1. Preheat oven to 375 and place 4 paper baking cups in muffin tins.
2. Place 1 Tbsp. olive oil in a small pan, add the diced onions and peppers and cook until onions are translucent. Add in the kale and cook until soft and the leaves turn dark green.
3. Mix 4 eggs in a bowl with the pepper and nutritional yeast.
4. Divide the sautéed vegetable mixture into the 4 muffin tin cups. Pour the egg mixture into each cup.
5. Bake at 375 for 15 min, or until eggs are cooked through. For a richer cheesy flavor sprinkle a small amount of nutritional yeast on top. 

WW POINTS VALUE: ?

Note: This recipe appears on www.southbeachdiet.com/recipes. Egg muffins are wonderful for breakfast with a side of bacon or as a snack. The combination of vegetables and eggs is not only filling but also tasty. If you don't have yeast on hand, sprinkle a touch of shredded Parmesan cheese to these muffins and they will be just as flavorful. 

Seared Beef Tenderloin with Orange and Olives

Ingredients:

• 12 oz. beef tenderloin, cut into 4 steaks (each about 3/4-inch thick)
• 4 large oranges
• 2 tsp. fennel seeds, crushed
• 2 tsp. black peppercorns, crushed
• 1/4 tsp. salt
• 3 tbsp. extra-virgin olive oil
• 1/2 cup red onion, finely chopped
• 1/4 cup pitted Kalamata olives, quartered
• 1/4 cup flat-leaf parsley, chopped
• 2 tbsp. lemon juice
• 1 garlic clove, minced
• 1/2 tsp. paprika
• salt
• freshly ground black pepper

Makes 4 Servings

1. Season beef with salt and pepper. Let sit for 15 minutes.
2. Finely shred enough orange peel to make 2 teaspoons. In a small bowl, combine orange peel, fennel seeds, peppercorns, and salt. Sprinkle mixture evenly over beef. 
3. In a large skillet, heat 1 tablespoon olive oil over medium-high heat; add the meat. Reduce until desired doneness (135 F for medium-rare or 145 F for medium), turning once. Slice meat across the grain into thin slices.
4. Meanwhile, peel oranges, removing all of the white pith, Section oranges. In a large bowl, combine orange sections, red onion, olives, parsley, lemon juice, the 2 remaining tablespoons olive oil, garlic, and paprika. Stir gently to combine.
5. Add arugula to orange mixture; toss to combine. Divide arugula mixture among four dinner plates. Serve with sliced meat.

WW POINTS VALUE: 7 pts.

Note: This recipe appears in the New Sonoma Cookbook. This dish takes on vibrant flavors of citrus, olives and herbs. The beef is flavorful and juicy. If you don't want to sear the beef, grill it instead and it will be just as flavorful and juicy. The salad adds a lot of juicy flare to the dish. You can also use lamb in place of the beef and replace the arugula with spinach or kale and the dish will still be delicious. 

Key West-Style Roasted Chicken Salad

Ingredients:

• 3 tbsp. key lime juice
• 2 tbsp. taco sauce
• 2 tsp. extra-virgin olive oil
• 3/4 tsp. salt
• 3 cups sliced deli roast chicken breast
• 1 bunch arugula, torn
• 1 cup grape tomatoes
• 1/2 small red onion, thinly sliced
• 1/2 cup chopped fresh cilantro

Makes 4 Servings (1 1/2 cups per serving)

Whisk together lime juice, taco sauce, oil, and salt in a serving bowl. Add the remaining ingredients and toss to coat evenly.

WW POINTS VALUE: 5 pts.

Note: This recipe appears in the WW in 20 Minutes Cookbook. This salad makes a flavorful and filling meal on a hot summer day. If you don't have deli roast chicken on hand, grill a chicken breast seasoned with salt and pepper, slice it and toss it in with the salad. Homemade taco sauce can be made up of ground chili powder, and cumin, garlic, salt, freshly ground black pepper and some pureed tomatoes and the sauce will be delicious. If you don't have arugula on hand, use kale or spinach and the salad will be just as flavorful and healthy. 

Butternut Squash & Kale Barley Risotto

Ingredients:

• 1 cup onion, chopped
• 1 tbsp. extra-virgin olive oil
• 1 tbsp. minced garlic
• 3/4 cups pearl barley
• 1/2 cup white wine (optional)
• 5 cups hot vegetable or chicken broth
• 1 bay leaf
• 1 cup roasted butternut squash
• 2 cups chopped spinach, kale, or Swiss chard, cut into 1/2-inch pieces
• 1/4 cup grated Parmesan cheese
• 1 tsp. grated lemon zest
• salt
• freshly ground black pepper
• fresh lemon juice

Makes 4 Servings

1. In a large skillet, sauté the onions in the olive oil until golden. Add garlic and cook until aromatic. Add barley and stir to coat. Add wine and reduce until dry.
2. Add about 1 cup of hot stock and the bay leaf to barley, just enough to come to the top of the grain. Cook over medium heat until liquid is absorbed, stirring occasionally. (This should take about 5 minutes. If the liquid absorbs too quickly, reduce the heat.) Repeat with 4 more cups of hot stock, adding 1 cup at a time and cooking until all the liquid is absorbed before adding more, stirring occasionally. This should take about 35 minutes.
3. Stir in the vegetables; cook until the barley is slightly creamy and just tender. This should take about 15 minutes. Increase heat slightly if the mixture is too wet. Just before serving, remove the bay leaf; stir in the greens and allow to wilt. Stir in the cheese and zest. Adjust seasoning with salt, pepper and lemon juice.

WW POINTS VALUE: 7 pts.

 

Note: This recipe appears in the New Sonoma Diet Cookbook. I think risotto is the ULTIMATE Italian comfort food because it's so creamy, filling and delicious. This particular risotto recipe used barley in place of the traditional Arborio rice but it's still hearty and it still uses the traditional Italian risotto technique. If you don't have barley on hand, you can still use Arborio rice and the dish will still be delicious. There are many varieties of barley risotto in this cookbook and the combination of butternut squash and kale is heavenly delicious and perfect for fall. Don't forget: Make sure the liquid is hot and add it gradually because adding hot broth keeps the temperature of the risotto hot so the grains retain their texture while cooking so the risotto is creamy.

White Bean & Escarole Soup with Shaved Parmesan

Ingredients:

• 4 tsp. extra-virgin olive oil
• 1 medium onion, finely chopped
• 3 garlic cloves, thinly sliced
• 1/2 tsp. dried rosemary
• 1 (15.5 oz.) can white beans, drained & rinsed
• 1 (14.5 oz.) diced-fire-roasted tomatoes, with juice
• 1 3/4 cups lower-sodium chicken broth
• 1/2 tsp. salt
• 3 cups shredded escarole (5 oz.)
• 2 oz. Parmesan cheese, peeled into shards with a vegetable peeler

Makes 4 (1 1/2 cups) Servings

1. In a large saucepan, heat oil over low heat. Add the onion, garlic, rosemary, and 1/3 cup water. Cook, stirring frequently, until the onion is tender, about 7 minutes.
2. Add the beans, tomatoes, and their juice, broth, and salt. Bring to a boil. Reduce the heat and simmer 5 minutes longer for the flavors to blend.
3. Add the escarole and cook until welted and tender, about 5 minutes.
4. Ladle the soup into 4 bowls, sprinkle evenly with shaved Parmesan, and serve.

WW POINTS VALUE: 6 pts.

 

Note: This recipe appears in the South Beach Diet Super Quick Cookbook. This colorful soup is a great way to kick-start your diet or healthy lifestyle. This soup represents Italy in flavor and in color. This soup will quickly fill you up it's that delicious. I never liked vegetable soup as a kid but this soup made from scratch will change the way you think of vegetable soup. 

Crispy Kale Chips

Ingredients:

• 8 oz. kale leaves, stems removed
• nonstick cooking spray or olive oil in a mister
• salt
• freshly black pepper

Makes 4 Servings

1. Preheat oven to 250 F. Line 2 sheet pans with a silpat or parchment paper. Spray generously with nonstick cooking spray.
2. Lay kale leaves in a single layer on the sheet pan; press on surface and turn over. Sprinkle with salt and pepper. Spray lightly with nonstick cooking spray or olive oil mister.
3. Place sheet pan in preheated oven and cook for 20 minutes or until kale is crisp. Remove from sheet pan; place in a single layer on a clean sheet of parchment paper. Do not mound.

WW POINTS VALUE: 1 pt.

 

Note: This recipe appears in the New Sonoma Cookbook. I now have become a love of kale because you can eat it alone, alongside something or in soups or stews. Kale is filled with nutrients and tastes so good for you that you'll forget it's good for you. These kale chips hale from Sonoma and they are delicious and simple. These chips go great with chicken, beef, turkey, pork, fish, lamb and any other protein you're having for dinner you'll cook these again and again.

Tuxedo Meatball Soup with Escarole

Ingredients:

• 2 tsp. extra-virgin olive oil
• 1 large onion, chopped
• 3 garlic cloves, minced
• 5 cups reduced-sodium chicken broth
• 1 (28 oz.) can peeled tomatoes, broken up
• 1 cup small egg bow ties or small elbow macaroni
• 1 lb. ground skinless chicken breast
• 1/3 cup seasoned dry bread crumbs
• 1 large egg, lightly beaten
• 1/4 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 1 small bunch escarole, cleaned & chopped (about 8 cups)
• 1/4 cup coarsely chopped fresh basil
• 6 tbsp. shredded Parmesan cheese

Makes 6 Servings (1 1/2 cups soup with 1 tablespoon cheese per serving)

1. Heat the oil in a nonstick Dutch oven over medium heat. Add the onion and garlic, stirring frequently, until softened, about 5 minutes. Transfer half of the onion mixture to a medium bowl; set aside.
2. Add the broth, tomatoes, and pasta to the remaining onion mixture in the Dutch oven; bring to a boil. Reduce heat and simmer, uncovered, about 2 minutes.
3. Meanwhile, add the chicken, bread crumbs, egg, salt and pepper to the onion mixture in the bowl; mix well. Shape into 24 meatballs.
4. Add the meatballs to the simmering mixture in the Dutch oven; return to a boil. stirring occasionally. Reduce the heat and simmer, partially covered, until the meatballs and pasta are cooked through, about 10 minutes. Gently stir in the escarole and basil; return to a simmer and cook, partially covered, about 3 minutes. Serve with the cheese.

WW POINTS VALUE: 8 pts.

 

Note: This recipe appears in the WW Ultimate Chicken Cookbook. This is what I call elegant Italian comfort food.  The small bow-tie pasta give the soup its name and makes it easy to be special. You can use ground chicken, turkey, pork or veal for the meatballs and/or use kale or spinach in place of the escarole and the soup with be tasty. The colors of the soup represent Italy very well in this soup. Don't worry if it looks like a hot mess. This soup is so delicious it will become a favorite during winter.

 

 



Crunchy Parmesan Kale Chips

Ingredients:

• 2 bunches curly kale, tough stems removed & leaves torn into 2-inch pieces
• 4 tsp. extra-virgin olive oil
• 1 tsp. garlic powder
• 1/2 tsp. kosher salt
• 2 tbsp. Parmesan cheese

Makes 8 Servings ( 1 1/4 cups per serving)

1. Preheat oven to 350 F. Spray 2 large baking sheets with nonstick spray.
2. Toss together kale and oil in very large bowl until coated evenly, using your fingers to massage in the oil. Sprinkle with garlic powder and salt; toss to coat evenly.
3. Divide kale evenly between prepared baking sheets, spread to form single layer. Bake until crisp, 20-25 minutes. Let cool slightly; sprinkle evenly with Parmesan.

WW POINTS VALUE: 1 pt.

 

Note: This recipe appears in the WW Family Meals Cookbook. If you enjoyed potato chips or tortilla chips, you will love these crunchy chips. Who knew that baked leafy greens would taste so delicious? Don't be afraid of kale. It actually tastes good when it is seasoned with olive oil, salt, garlic and Parmesan cheese. The kale chips may not look good when they come out of the oven but they taste delicious. These chips are better on your waistline and your wallet than regular chips. These chips can be enjoyed as a snack, as a side dish, or crumbled over soups, salads, casseroles or even macaroni and cheese. These chips will stay crisp in an airtight container for up to 3 days. 

Grilled Swordfish with Meyer Lemons

Ingredients:

• 4 (5 oz.) swordfish steaks
• 1/4 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 2 Meyer lemons, halved crosswise
• 8 tbsp. fat-free balsamic vinaigrette
• 1 (5 oz.) container baby kale
• 1 (10 oz. ) container cherry tomatoes, halved
• 1/2 small red onion

Makes 4 Servings

1. Sprinkle swordfish with salt and pepper. Brush swordfish and cut sides of lemons with 3 tablespoons of vinaigrette. Set grill pan over medium-high heat. When pan is very hot, place swordfish and lemons, cut side down, in pan. Grill until fish is just opaque in center, 2-3 minutes per side, and lemons are deeply browned on cut side, about 5 minutes.
2. Meanwhile, toss together kale, tomatoes, onion, and remaining 5 tablespoons vinaigrette in a large bowl. Divide salad evenly among 4 plates. Top with swordfish steaks and place 1 grilled lemon on half of each plate.

WW POINTS VALUE: 5 pts.

 

Note: This recipe appears in the WW Family Meals Cookbook. This is what I call an elegant fish dinner. It's quick, easy and delicious. I never liked fish as a kid but now I really love cooking and trying new fish. This meal taste better than what you would order at a restaurant. You can use diced tomatoes or spinach in this dish and will still be delicious. The combination of lemon and fish (of any kind) is heavenly delicious. 

Mozzarella-Stuffed Meatballs with Penne and Kale

Ingredients:

• 1/4 lb. ground skinless chicken breast
• 1/2 cup grated Parmesan cheese
• 1/4 cup plain dried bread crumbs
• 1/4 cup chopped fresh flat-leaf parsley
• 1/4 cup fat-free milk
• 1 large egg white
• 1 garlic clove, minced
• 1/2 tsp. dried oregano
• 16 (1/2-inch) cubes part-skim mozzarella cheese
• 1/2 cup water
• 8 oz. whole wheat penne
• 2 cups thinly sliced kale

Makes 4 Servings ( 1 1/3 cups pasta mixture, 4 meatballs, 1/2 cup sauce 1 tbsp. Parmesan cheese per serving)

1. Mix together the chicken 1/4 cup of the Parmesan, the bread crumbs, parsley, milk, egg white, garlic and oregano in a large bowl until  well combined. Divide the chicken mixture into 16 equal portions. Shape each portion around a mozzarella cheese cube to form 16 stuffed meatballs.
2. Meanwhile, combine the marinara sauce  and water and bring to a simmer in a large skillet . Gently add the meatballs; cover and simmer, turning the meatballs a few times, until cooked through, about 10 minutes.
3. Cook the penne according to package directions, omitting salt if desired, and adding kale during the last minute of cooking; drain.
4. Divide the pasta-kale mixture among 4 plates; top evenly with the meatballs and sauce. Sprinkle with the remaining 1/4 cup Parmesan.

WW POINTS VALUE: 10 pts.

 

Note: This recipe appears in the WW Ultimate Chicken Cookbook. This is what I call ultimate Italian comfort food mixed in with a touch of elegance. This dish is perfect for making on a cold winter day. Your soul will be warmed after eating this dish and it make a great dish the next day as leftovers, if you have any. Don't be intimidated when cooking with kale. It's really simple and a great way to add a super-nutritious vegetable to your meal. Kale is a member of the cabbage family and has a high concentrations of antioxidants and nutrients such as Vitamins A, C & K and high in fiber too. You can also use any kind of marinara sauce (especially puttanesca sauce) in this recipe and the dish will still be comforting. If you make this dish for family and friends, it will quickly become a favorite.

Southern-Style Greens

Ingredients:

• 2 tsp. extra-virgin olive oil
• 3 slices turkey bacon, finely chopped
• 1 small onion, finely chopped
• 2 garlic cloves, minced
• 1 cup water
• 1 (1-lb.) bunch kale, stemmed and thinly sliced (8 cups)
• 1/4 tsp. salt
• 1/8 tsp. freshly ground black pepper

Makes 4 (1-cup) Servings

1. In a large skillet, heat oil over medium heat. Add bacon and cook until browned and crisp, 3-5 minutes. Remove bacon from the skillet with a slotted spoon and drain on paper towels.
2. Add onion and garlic to the skillet and cook, stirring occasionally, over medium heat until onion is softened, about 3 minutes. Add water and half of the kale; bring to a simmer, cover, and cook until kale is wilted, about 2 minutes. Add remaining kale, salt, and pepper; cover and cook until kale is tender and water has evaporated, about 3 minutes more.
3. Add bacon to the skillet; stir to combine with kale and heat through, about 30 seconds. Divide among 4 plates and serve warm.

WW POINTS VALUE: 2 pts.

 

Note: This recipe appears in the South Beach Diet Taste of Summer Cookbook. This is a delicious side dish that goes great with chicken, pork, turkey, and even fish. A few slices of turkey bacon can turn this side dish into a yummy Southern favorite. You can use spinach in place of the kale and the side dish and it will taste just as good.