Chicken Lasagna Cups

Ingredients:

• 6 chicken cutlets (thin cut)
• 1 cup shredded mozzarella, divided
• 1 cup sugar-free marinara sauce
• ¼ cup ricotta cheese
• ¼ cup cream cheese, softened
• 1 clove garlic, minced
• ½ Tbsp. Italian Seasoning
• ½ tsp. salt
• ¼ tsp. crushed red pepper
• ½ Tbsp. fresh parsley, chopped

Makes 6 Servings (2 cups per serving)

1. Preheat oven to 350°F. Coat a 12-cup muffin pan with nonstick cooking spray.
2. Place chicken cutlets on a cutting board. Using the smooth side of a mallet, pound cutlets to about ¼ inch thick.
3. Cut each chicken cutlet in half and lay them into the muffin tin cups, overlapping the ends to form bowls.
4. In a small bowl, mix together the ricotta cheese, cream cheese, ½ of the mozzarella, garlic, Italian seasoning and crushed red pepper.
5. Using a spoon, place about 2 tablespoons of the cheese mixture into each muffin cup.
6. Top each muffin cup with 2 teaspoons of marinara sauce.
7. Sprinkle the remaining mozzarella cheese on top of each muffin cup equally.
8. Bake for 25 minutes, until the chicken is cooked and the cheese is bubbly. Remove the lasagna cups from the muffin tin and place on a plate.
9. Garnish each lasagna cup with fresh chopped parsley. Serve warm.

WW POINTS VALUE: ?

Note: This recipe appears on www.palm.southbeachdiet.com/recipes. You can have your lasagna and eat it too when it is properly done. Enjoying lasagna on a low-carb diet can feel like a dream but it is possible. These lasanga cups use chicken cups in place of the pasta and it's quite delicious and filling. If you don't have marinara sauce, any homemade tomato sucae, such as puttanesca sauce, will work just as well. Also, cottage cheese works just as well in place of the ricotta cheese. 

Eggplant Rollatini

Ingredients:

• 2 eggplants (about 1 1 /2 lbs. each), peeled & each cut lengthwise into 4 slices
• 2 tsp. extra-virgin olive oil
• 2 onions, chopped
• 3 garlic cloves, minced
• 1 cup fat-free ricotta cheese
• 2 tbsp. chopped fresh parsley
• 3/4 tsp. dried oregano
• 1 cup fat-free marinara sauce
• 1/4 tsp. crushed red pepper
• 1/3 cup shredded fontina cheese
• 2 tbsp. grated Parmesan cheese

Makes 4 Servings (2 rolls per serving)

1. Preheat the broiler. Line 2 baking sheets with foil; spray with olive oil nonstick spray. Arrange eggplant slices on prepared baking sheets. Broil 5 inches from heat, without turning, until deep golden brown, about 6 minutes; let cool.
2. Preheat oven to 375 F. Spray 9 X 13-inch baking dish with nonstick spray. Heat oil in a large skillet over medium heat. Add onions and garlic; cook, stirring, about 5 minutes.
3. Stir together ricotta, parsley, and 1/4 teaspoon of the oregano in a medium bowl; stir in onion mixture. Spread about 1/4 cup of ricotta mixture over pale side of each eggplant slice and roll up to enclose filling. Place eggplant rolls, seam side down, in prepared baking dish.
4. Stir together marinara sauce, remaining 1/2 teaspoon oregano, and the crushed red pepper in small bowl; spoon over eggplant rolls. Sprinkle with fontina and Parmesan. Bake until eggplant is browned and sauce is bubbly, about 30 minutes.

WW POINTS VALUE: 6 pts.

 

Note: This recipe appears in the WW New Complete Cookbook. If you love Italian food, this dish is for you. Italy is rich in cuisine and Italy does culinary magic with vegetables and cheese. This dish is a nice comfort food that will be enjoyed by carnivores and vegetarians alike. You can use cottage cheese in place of the ricotta cheese and mozzarella cheese in place of the fontina and your meal will still be delicious. If you want to make this meal really filling, add a cup of cooked  whole wheat penne to this dish and it will really be yummy.

Chicken Cacciatore

Ingredients:

• 3 lbs. bone-in chicken parts (breasts, drumsticks, & thighs)
• 1/2 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 1 tbsp. extra-virgin olive oil
• 1 onion, sliced
• 3 garlic cloves, minced
• 2 red bell peppers, cut into 1/2-inch pieces
• 1/4 lb. cremini mushrooms, sliced
• 2 cups fat-free marinara sauce
• 1/2 tsp. dried oregano
• pinch red pepper flakes

Makes 8 Servings (1 piece chicken & 1/2 cup vegetables and sauce)

1. Sprinkle chicken with salt and pepper. Heat 2 teaspoons of oil in a large skillet over medium-high heat. Add chicken and cook until browned, about 4 minutes per side. Transfer to plate.
2. Heat remaining  1 teaspoon oil in the same skillet over medium heat. Add onion and garlic; cook, stirring, until onion is softened, about 5 minutes. Add bell peppers and mushrooms; cook, stirring occasionally, until softened, about 5 minutes.
3. Return chicken to skillet. Pour marinara sauce over chicken, stir in oregano and pepper flakes; bring to boil. Reduce heat and simmer, covered, until chicken is cooked through and vegetables are tender, about 20 minutes longer. Skim off fat. Remove skin before eating.

WW POINTS VALUE: 5 pts.

 

Note: This recipe appears in the WW New Complete Cookbook. This dish is a delicious compliment to Italy. It's full of flavor and will leave you satisfied. You can use boneless, skinless chicken breasts, thighs or drumsticks and your dinner will be delicious no matter what. You can use any color bell peppers in this dish too and any kind of sugar-free marinara sauce (including puttanesca sauce) and this dish will taste just as good at home as it would at a restaurant. I also highly recommend pouring a little white wine when cooking the chicken for a more sophisticated Italian flare.



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.

Chicken & Mushroom Bolognese

Ingredients:

• 1 (9 oz.) package fresh fettucine
• 4 tsp. extra-virgin olive oil
• 1 onion, finely chopped
• 1 small carrot, chopped
• 1 small celery stalk, chopped
• 2 garlic cloves, minced
• 1/2 lb. ground skinless chicken breast
• 1 (10 oz.) package sliced mushrooms
• 1/2 tsp. salt
• 1/2. tsp. freshly ground black pepper.
• 1 cup prepared fat-free marinara sauce

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

1. Cook the fettucine according to the package directions. Drain, reserving 1/2 cup of the pasta water.
2. Meanwhile, heat the oil in a large skillet over medium-high heat. Add the onion, garlic, carrot, and celery; stirring, until the onion is golden, about 4 minutes. Add the chicken and cook, breaking it apart with a wooden spoon, until no longer pink, about 3 minutes. Add the mushrooms, salt and pepper; cook, stirring occasionally, about 2 minutes. Add the marinara sauce and bring to a simmer.
3. Add the pasta to the Bolognese sauce and toss, adding enough of the reserved cooking water to moisten the sauce, if needed.

WW POINTS VALUE: 6 pts.

 

Note: This recipe appears in the WW in 20 Minutes Cookbook. This was a nice treat for a change. I was craving Italian food and was cleaning out the refrigerator at the same time and this recipe looked too good to pass up. This was a delicious dinner and a compliment to Italy. Plus, this dinner was tastier than takeout and just as good as what you would order at your local Italian restaurant. You can use any kind of pasta in this dish and your dish will still be delicious. If you're strapped for time, put the onion, celery and carrot in a food processor and then put them in the skillet. I highly recommend adding a touch of basil and oregano to the Bolgnese mixture because basil and oregano add such aromatic flavors to Italian cooking. I also recommend adding a touch of dry red wine to the sauce because wine always makes things taste better. 

Lasanga with Meat Sauce

Ingredients:

• 9 lasagna noodles
• 1 tsp. fennel seeds
• 1 tsp. extra-virgin olive oil
• 1/2 lb. lean ground beef
• 1 onion, finely chopped
• 1 red bell pepper, seeded and chopped
• 1 zucchini, chopped
• 2 (15 oz.) containers refrigerated marinara sauce
• 1 1/2 cups fat-free ricotta cheese
• 1/2 cup shredded part-skim mozzarella cheese
• 1/4 cup grated Pecorino Romano cheese

Makes 8 Servings

1. Cook the lasagna noodles according to package directions. Drain and rinse the noodles, then set aside.
2. In a small dry skillet over medium-low heat, cook the fennel seeds, shaking the pan and stirring constantly, until lightly browned and fragrant, 2-3 minutes. (Watch them carefully when toasting; seeds can burn quickly.) Transfer the seeds to a coffee grinder and grind to a powder or pound the seeds between two clean kitchen towels with a mallet until finely crushed.
3. In a large skillet over medium-high heat, heat the oil; add the beef, onion, bell pepper, and zucchini. Cook, stirring occasionally, until all the pan juices evaporate and the beef browns, about 10 minutes. Stir in the marinara sauce and fennel; bring to a boil. Reduce the heat and simmer, uncovered, until slightly thickened and the flavors blend, about 10 minutes.
4. Preheat the oven to 375 F. In a 9 X 13-inch baking dish, spread one-fourth of the meat sauce. Top with 3 of the noodles; spread  with 1/2 cup of the ricotta. Repeat the layering twice, ending with the meat sauce.
5. Cover with foil and bake 30 minutes. Remove the foil and sprinkle with the mozzarella and Romano. Bake until heated through and the cheeses are lightly browned, about 20 minutes longer. Let stand 10 minutes before serving.

WW POINTS VALUE: 6 pts.

 

Note: This recipe appears in the WW New Complete Cookbook. Lasagna is comfort food that's a labor of love but worth the time and effort. This is what I call the ultimate Italian comfort food. It takes a lot of work in making this dish but it worth it in the end. The meat sauce is like a bolegnese sauce; it has ground beef, onions, garlic, vegetables and seasonings mixed in with marinara sauce. I really loved this lasagna because it was so full of flavor and was so filling. I added garlic to the lasagna because garlic always makes everything better. You can make this lasagna ahead of time. All you have to do is assemble the lasagna without the mozzarella and Romano cheeses; cover and refrigerate up to 2 days or freeze up to 2 months. When you want to cook it, thaw it out overnight in the refrigerator (if you froze it), cover it with tin foil and bake for 45 minutes at 375 F, then uncover, add the cheeses, and bake until heated through and the cheeses melt. You can use cottage cheese in place of the ricotta and use any kind of Italian cheese as a topping and the lasagna will still be delicious. I also highly recommend making your own marinara sauce to go with this dish because homemade marinara is the best because it's packed with rich flavors. 

Whole Wheat Vegetable Lasagna

Ingredients:

• 1 tsp extra-virgin olive oil
• 1 zucchini, sliced
• 2 cups (16 oz.) reduced-fat ricotta cheese
• 1 egg
• 1 tbsp dried basil
• 1/4  tsp salt
• 1/4 tsp freshly ground black pepper
• 2 cups low-sugar marinara sauce
• 9 whole-wheat lasagna noodles, cooked
• 1 package (10 oz.) frozen chopped spinach, thawed and squeezed dry
• 1/4 cup grated Parmesan cheese
• 1/4 cup shredded reduced-fat mozzarella cheese

Makes  12 Servings

1. Preheat the oven to 350 F. Coat a 9" X 13" baking dish with cooking spray.
2. Heat the oil in a medium skillet over medium heat. Add the zucchini and cook for 5 minutes, or until crisp-tender. Remove from the heat and set aside.
3. In a medium bowl, combine the riccotta, egg, basil, salt and pepper. Set aside 1/2 cup of the spaghetti sauce.
4. Place 3 lasgna noodles in the prepared baking dish. Evenly spoon half of the spaghetti sauce over the noodles. Top with half of the ricotta mixture, half of the spinach, half of the zucchini and half of the Parmesan. Repeat layering with 3 more noodles and the remaining ingredients. End with remaining 3 noodles. Spoon the remaining sauce over top and sprinkle with the mozzarella.
5. Cover with foil and bake for 25 minutes. Uncover and bake for 20 minutes longer, or until hot and bubbly. Let stand for 10 minutes before serving.
    

WW POINTS VALUE: 4 pts

 

Note: This recipe appears in the South Beach Diet Cookbook. Lasanga is a wonderful comfort food that is perfect for a weekend dinner. I really enjoyed the filling of this lasagna but the noodles weren't very good. It all depends on what kind of whole wheat noodle you use. I recommend the regular lasagna noodles because they make the lasagna taste so delicious. 

Turkey Parmesan

Ingredients:

• 2 cups low-sugar marinara sauce
• 1/2 cup pine nuts, coarsely chopped
• 1 ounce freshly grated Parmesan cheese (1/4 cup)
• 1/2 tsp dried Italian seasoning
• 1 lb turkey cutlets, about 1/3-inch thick
• 2 tsp extra-virgin olive oil
• 2 oz. shredded part-skim mozzarella cheese (1/2 cup)
• salt
• freshly ground black pepper

Makes 4 Servings

1. Heat oven to broil. Bring sauce to low simmer in a small saucepan over medium-low heat. Remove from heat and cover to keep warm.
2. Stir together pine nuts, Parmesan and Italian seasoning in a wide, shallow dish. Season turkey on both sides with salt and pepper, then dredge both sides in the nut mixture, pressing to adhere.
3. Heat oil in a large skillet over medium-low heat. Add turkey and cook until coating is golden brown and juices run clear, about 4 minutes per side. If nuts brown too quickly, reduce heat.
4. Place turkey in a baking pan, top evenly with mozzarella and broil until cheese melts, about 30 seconds.
5. Spoon 1/2 cup of warm sauce on each plate and top each plate with a piece of turkey.

WW POINTS VALUE: 9 pts

Note: This recipe appears in the South Beach Diet Quick & Easy Cookbook. I was craving for a good, quality Italian meal and this dish totally hit the spot! This dish puts a classic twist on the Italian classic Chicken Parmesan. Pine nuts replace traditional bread crumbs giving the meat a crunchy texture and nutty flavor. If you don't have Italian Season on hand, don't worry. You can substitute dried basil, oregano, rosemary or thyme or a combination of all herbs. If you are craving Italian food and you want a restaurant quality meal, this dish is for you. You can serve steamed veggies with this dish if you're on Phase 1 or whole-wheat pasta if you're on Phase 2. not only will your family and friends be impressed with this dish, but I also think Mario Batali and Michael Chiarello  will be impressed as well. 

A comforting taste of Italy: Pasta with Meat Sauce

Ingredients:

• 4 tsp olive oil
• 2 tsp minced/powdered garlic
• 1 cup frozen chopped onion
• 12 oz lean ground beef
• 2 cups marinara sauce
• 3 cups cooked whole wheat pasta

In medium skillet over medoium high heat, saute the garlic and onion in the oil until lightly browned. Add the beef, cook 4 minutes until browned. Add sauce and simmer 10 minutes. Serve over pasta immediately.

WW Points Value: 7

This is one of the first Weight Watchers meals I cooked when I was first starting to loose weight. This meal is so good you will forget that it's good for you and it's better than spaghetti and meatballs.

Serves 4