South Beach Ballpark Mustard

Ingredients:

• 3/4 cup water
• 1/4 cup mustard seeds
• 1/4 cup +2 tbsp. mustard powder
• 1/4 tsp. dried tarragon
• 1 tbsp. ground turmeric
• 1/2 cup tarragon vinegar
• 1/2  cup dry white wine
• 1 tbsp. canola oil
• 1/4 cup granular sugar substitute
• 2 garlic cloves, minced
• 1/4 tsp. ground allspice
• 1/4 tsp. ground cinnamon
• 1/4 tsp. ground cloves
• 1/2 tsp. arrowroot

Makes 1 1/2 cups

1. In a small bowl, combine water, mustard seeds, mustard powder, tarragon, and turmeric.
2. In a medium saucepan, combine the vinegar, wine, oil, sugar substitute, garlic, allspice, cinnamon and cloves. Bring to a boil over medium-high heat and simmer for 5 minutes.
3. In a blender or food processor, combine the mustard and vinegar mixtures and blend for 2 minutes. Return the mixture to the saucepan and heat on low heat for 5 minutes. Stir in the arrowroot to thicken. (Keep covered in the refrigerator for 1 week.)

WW POINTS VALUE: 1 pts.

 

Note: This recipe appears in the South Beach Diet Cookbook. You can make mustard at home and it's better than what you would buy at the store. This recipe requires a little time and effort but it's worth it. Don't be overwhelmed by the amount of ingredients in this recipe. They come together great in the end. The mustard is great on chicken, beef, pork and some fish as well.

Pulled Turkey Sandwiches

Ingredients:

• 1 (14 oz.) can lower-sodium chicken broth
• 1 (8 oz.) can no-salt-added tomato sauce
• 2 tbsp apple cider vinegar
• 2 tbsp sugar-free pancake syrup
• 3 garlic cloves, minced
• 1 tbsp Worcestershire sauce
• 2 tsp mustard powder
• 1 tsp red pepper flakes
• 1 1/2 lbs. boneless, skinless turkey breast, cut into 4 or 5 pieces
• 4 whole-wheat or whole-grain hamburger buns (optional)

Makes 4 Servings

1. In a medium saucepan, combine the chicken broth, tomato sauce, vinegar, syrup, garlic, Worcestershire sauce, mustard powder and pepper flakes; bring to a boil over medium-high heat. Reduce the heat to low and add turkey; cover and simmer for 30 minutes.
2. Using a slotted spoon, transfer turkey to a large bowl to cool for about 10 minutes. Continue cooking sauce, uncovered, untilreduced by half, 10 -15 minutes (you should have at least 1 cup). Remove from the heat and transfer 1/2 cup of the sauce to a small bowl, leaving remaining sauce in the pan.
3. Using 2 forks, shred (pull) turkey. Return pulled turkey to the saucepan and stir to coat evenly with remaining sauce. Cook over low heat just to warm through, about 3 minutes. Divide turkey meat among buns, if using, and drizzle evenly with reserved sauce. Serve warm.

WW POINTS VALUE: 7 pts with bun, 5 pts without bun

Note: This recipe appears in the South Beach Diet Taste of Summer Cookbook. If you are ever having a barbeque, this is the dish to serve. I love  a good barbeque once in a while and this pulled barbeque was absolutely delicious. Pulled meats are very popular in the American South during the summer. Pulled meats are cooked slowly until they are juicy and tender enough to be easily pulled apart or sliced. This sauce was such a nice treat because it was so sweet and tangy and it melted right in your mouth. You can use this sauce with chicken, beef or pork and your meal will still be delicious. You won't miss the buns the pulled meat is that good. I highly recommend serving Savory Cheddar Cheese Biscuits and Citrusy Hot Pepper Slaw for  a yummy barbecue.

Barbecue Salmon-Asian Fusion Style

Ingredients:

• Salmon:
• 1 1/2 lbs. skin-on salmon fillet ([4] 6 oz. fillets)
• 3/4 cup prepared barbecue sauce
• 2 tbsp rice wine vinegar
• 2 tbsp finely chopped scallions
• 1 tsp finely grated ginger
• Chives, chopped, for garnish

•  Vegetables:
• 1/2 head napa cabbage
• 1/2 head radicchio
• 1 1/2 tsp extra virgin olive oil
• 1 lb. oyster mushrooms, chopped
• 1 cup sake or white wine
• 1/4 tsp salt
• 1/4 tsp pepper
 
• Chinese Mustard Sauce:
• 2 tbsp mayonnaise
• Dash of mustard powder
• 1/8 tsp Dijon mustard
• 3/4 tsp rice wine vinegar
• 1 1/2 tsp finely chopped scallions
• salt
• freshly ground black pepper

Makes 4 Servings

To make the salmon:

1. Preheat the grill. Leave skin on salmon if desired.
2. Place the barbecue sauce, vinegar, scallions and ginger in a blender and mix.
3. Start grilling the salmon to the desired doneness and baste with barbecue sauce mixture as grilling. (If you like the skin, first grill skin side down until the skin is crispy, then turn over and continue basting with barbecue sauce mixture.)

To make the Vegetables:

Take out the hard bottom center of the greens. Chiffonade the greens. Heat a saute pan over high heat. Add the oil and saute the cabbage, radicchio and mushrooms quickly. (They should stay crisp.) Before taking the vegetables out of the pan, deglaze the pan with the sake or white wine. Add salt and pepper.

To make the Chinese Mustard Sauce:

Place the mayonnaise, mustard powder, Dijon mustard, vinegar, scallion, and salt and pepper to taste in a blender and mix.

To plate:

Place sauteed vegetables in the center of each plate. Put five dots of Chinese Mustard Sauce around the vegetables. Place the salmon on top of the vegetables. Sprinkle the plates with chopped chives.

 

WW POINTS VALUE: 12 PTS

 Note: This recipe appears in the South Beach Diet Cookbook. I wanted to clean out some of the food in the fridge and I have looked at this recipe so many times I had to try it for dinner tonight. This dish appears on the menu of China Grill in Miami courtesy of Chef Keyvan Behnam.  China Grill has been a Miami hot spot since it opened in 1995 and offers "World Fusion" cuisine. The picture of this dish is beautiful and I wanted to replicate it but it didn't go that way. However, the taste of this dish is delicious and you can taste the world fusion of East-Meets-West with the Chinese flavors with the white wine and barbecue sauce and mustard. The salmon was also delicious and cooked beautifully. My mom doesn't like to eat salmon but she enjoyed this dish. I just loved how the barbecue sauce blended with the mustard sauce and how the white wine vegetables and salmon melted in your mouth. It really was funky fusion in your mouth. I highly recommend this dish on a weekend dinner or for a special occasion because this dish is worth the time and effort. It may look like a lot but it's very simple to make. Thank you Chef Keyvan Behman. I look forward to your other recipes as well. 

South Beach Barbecue Sauce

Ingredients:

• 1 can (8 oz.) tomato sauce
• 2 tbsp white vinegar
• 1 tsp Worcestershire sauce
• 1 tsp mustard powder
• 2 tsp chopped parsley
• 1/4 tsp salt
• 1/8 tsp freshly ground black pepper
• 1 garlic clove, minced

Makes about 1 cup

In a medium saucepan over low heat, combine the tomato sauce, vinegar, Worcestershire sauce, mustard powder, parsley, salt, pepper and garlic. Simmer 8-10 minutes until well combined.

WW POINTS VALUE: 0 pts (2 tbsp per serving)

Note: This recipe appears in the South Beach Diet Cookbook. I've always wanted to make barbeque sauce from scratch and this recipe always looked easy and tasty. The original recipe does not call for these ingredients to be cooked and simmered. I added that myself to make sure the flavors were well combined and savory. The ingredients in this savory barbecue sauce are heavenly they will make you feel like you're at an upscale barbecue restaurant. You can use this sauce for almost anything.

Steak Diane

Ingredients:

• 4 center-cut beef tenderloin medallions (3 oz. each), trimmed of all visible fat
• salt
• coarsely ground black pepper
• 1/4 cup + 1 tbsp trans-free margarine
• 1/4 cup finely chopped shallots
• 1/4 cup mushroom caps, sliced 1/8" thick
• 1/8 tsp minced garlic
• 1 tsp mustard powder
• 1 tbsp Worcestershire sauce
• 2 tbsp lemon juice
• 2 tbsp chopped parsley
• 1 tbsp fresh chives

Makes 4 Servings

1. Place each steak, one at a time, between 2 pieces of waxed paper. Starting in the center and working your way to the outside, pound the steaks with a meat mallet until 1/2" thick. Dry the steaks with paper towels, then sprinkle with salt and pepper.
2. In a large chaffing dish over medium heat, melt 3 tbsp of the margarine. Increase the heat to medium-high and cook each steak for 2 minutes on each side. Remove to a plate.
3. Melt the remaining 2 tbsp margarine. Add the shallots, mushroom caps, and garlic and cook, stirring, for 1 minute. Add the mustard powder and Worcestershire sauce and mix well. Return the steaks to the pan, and cook until desired doneness. Place the steaks on warm serving plates. Add the lemon juice, parsley and chives to the pan and mix thoroughly. Cook for 30 seconds, or until just warm. pour the sauce evenly over the steaks.

WW POINTS VALUE: 9 pts

Note: This recipe appears in the South Beach Diet Cookbook. I cooked this dish last week and my mother and I did not like this dish. I'm not a fan of mushrooms and there were too many things at once in this dish. I wouldn't recommend making this dish or cooking mushrooms with steak.

Double Cheese and Macaroni: another kind of gourmet Mac & Cheese

Ingredients:

1 1/2 cups small bow tie pasta

1 1/2 cups skim milk

1 tbsp cornstarch

1 tsp mustard powder

1/4 tsp ground black pepper

1 (14 1/2 oz.) can diced tomatoes with green pepper and onion, drained

3/4 cup shredded reduced-fat cheddar cheese

3/4 cup shredded reduced-fat Monterey Jack Cheese

chopped fresh parsley (optional)

 

Makes 4 Servings

1. 
   
   Cook the bow tie pasta according to the package directions, omitting the salt as desired; drain and keep warm.
   
   
   
2. 
   
   Meanwhile, whisk together the milk, cornstarch, mustard, and pepper in a large saucepan until smooth, then set over medium-high heat. Cook, stirring, until heated through, about 2 minutes. Add the cheddar and Monterey jack cheeses; cook, stirring, just until melted. Stir in the pasta and cook until heated through, about 1 minute longer. Serve spirinkled with parsley, if using.
   
   
   WW Points Value: 6
   

Note: This recipe appears in the WW in 20 Minutes Cookbook. It's a great recipe and comfort food for the person on the go. If you can't find a 14 1/2 oz. can of diced tomatoes with green pepper and onions, don't worry. Just chop your own onion and pepper and mix it in with the diced tomatoes. No one will know the difference. You can also use any small pasta and cheeses in this dish as well. I've cooked 2 different kinds of Macaroni and Cheese dishes and they have turned out delicious. They are so good they put Kraft and Velveeta Mac & Cheese to shame!