Zucchini Noodles with Tomato and Basil Cream Sauce

 Ingredients:

• 1 tsp. extra-virgin olive oil
• 3  tbsp. reduced-fat whipped cream cheese spread
• 1 small onion, finely chopped
• 2 garlic cloves, minced
• 1 (14 1/2 oz.) can diced tomatoes
• 2 tbsp. water
• 1/4 tsp. salt
• 1/8 tsp. crushed red pepper flakes
• 18 oz. uncooked zucchini spiralized into 6 pieces, cut into 5-inch lengths
• 1/4 cup chopped fresh basil
• 4 tsp. freshly grated Pecorino or Parmesan cheese

Makes 4 Servings (1 cup per serving)

1. Heat oil in large nonstick skillet over medium-high heat; add onion and cook, stirring occasionally, until light golden and tender, about 5 minutes. Add garlic; cook, stirring, until fragrant, 30 seconds.
2. Stir in tomatoes and water; bring to a boil over high heat. Reduce heat to low; simmer 3 minutes.
3. Stir in salt and crushed red pepper; gently stir in zucchini. Increase heat to medium high; cook, tossing frequently, until zucchini is tender, 5 minutes.
4. Stir in cream cheese until melted; remove from heat. Stir in basil; sprinkle with grated cheese.

WW POINTS VALUE: 2 pts. 

Note: This recipe appears on www.weightwatchers.com. If you've never tried zucchini noodles, or zoodles, it's time to go for it. And even if it's already in your recipe rotation, this is a must-try! This easy recipe dials down the carbs and SmartPoints and is reminiscent of pasta with vodka sauce, but it’s made much lighter and fresher tasting by skipping the pasta and heavy cream. The flavorful mix of zucchini, tomato and basil lends a garden fresh taste to this delicious dish, while grated cheese and WW Whipped Cream Cheese will trick your taste buds into thinking you've got real vodka sauce on your plate. Mangia!

Greek Sloppy Joes with Feta & Whole-Wheat Orzo

 Ingredients:

• 5 oz. whole wheat orzo (3/4 cup)
• 4 tsp. extra-virgin olive oil
• 1 large onion, finely chopped
• 3 garlic cloves, minced
• 3/4 lb. lean ground sirloin
• 1 tsp. oregano
• 1/2 tsp. cayenne pepper
• 1/2 tsp. ground cinnamon
• 1 (14 1/2 oz.) can diced tomatoes with juice
• 3 tbsp. tomato paste
• 4 tbsp. crumbled feta cheese
• 1 scallion, thinly sliced

Makes 4 Servings 

1. Bring a medium saucepan of lightly salted water to a boil. Add the orzo and cook according to package directions. Drain well. 
2. Meanwhile, in a large skillet, heat the oil over medium heat. Add the onion and garlic and cook, stirring occasionally, until the onion is soft and beginning to brown, about 5 minutes. 
3. Add the beef and break up with a spoon. Sprinkle with oregano, cayenne, and cinnamon. Cook until the beef is almost browned but still a little pink, about 3 minutes. 
4. Stir in the diced tomatoes and their juice, tomato paste, and 1/4 cup water. Simmer until the sauce is thickened and flavorful, about 10 minutes. 
5. Divide the orzo evenly among 4 bowls and ladle the beef mixture evenly on top. Sprinkle each with 1 tablespoon feta and some scallion. 

WW POINTS VALUE: 6 pts. without the orzo, 8 pts. with the orzo

Note: This recipe appears in the South Beach Diet Super Quick Cookbook. Sloppy Joes are a wonderful comfort food when they are done right. These Sloppy Joes have a Greek flare to them and they are quite delicious. The whole wheat orzo takes place of the traditional bun and also give the Sloppy Joes a Mediterranean fare. These guilty pleasure comfort foods will become a new favorite at your table for lunch or dinner. 

Shrimp Cocktail with Creamy Chipotle Sauce

 Ingredients:

• 24 jumbo shrimp
• 6 tbsp. tomato paste
• 3 tbsp. minced celery
• 3 tbsp. minced sweet onion
• 2 tbsp. mayonnaise
• 2 tbsp. cider vinegar
• 1/4 tsp. chipotle powder

Makes 4 Servings (6 shrimp & 1/4 cup sauce per serving)

1. Peel and devein the shrimp. In a steamer, cook the shrimp for 6-8 minutes, or until pink and just opaque in the center.
2. Meanwhile, in a medium bowl, stir together the tomato paste, celery, onion, mayonnaise, vinegar, chipotle powder, and 5 tablespoons water. Serve 6 shrimp and 1/4 cup chipotle sauce per person. 

WW POINTS VALUE: 3 pts. 

Note: This recipe appears in the South Beach Diet Super Quick Cookbook. This treat is super easy and super delicious. A shrimp cocktail is a wonderful treat for a light lunch or as an appetizer. This sauce has a nice kick to it thanks to the chipotle powder. I highly recommend serving this at your next party or get-together because it's quick and easy to make and flavorful to enjoy. 

Chicken & Bell Pepper Fajitas

 Ingredients:

• 2 tbsp. lime juice
• 1 tbsp. reduced-sodium soy sauce
• 1/2 tsp. chili powder
• 1/2 tsp. ground cumin
• pinch red pepper flakes
• 3/4 lb. boneless, skinless chicken breasts, cut on diagonal into thin strips
• 2 tsp. canola oil
• 1 green bell pepper, cut into strips
• 1 red bell pepper, cut into strips
• 1 onion, thinly sliced
• 4 (6-inch) fat-free flour tortillas, warmed
• 1/2 cup salsa
• 1/4 cup sour cream

Makes 4 Servings (1 fajita, 2 tablespoons salsa, & 1 tablespoon sour cream per serving)

1. To make marinade, combine lime juice, soy sauce, chili powder, cumin, and pepper flakes in a large zip-close plastic bag; add chicken. Squeeze out air and seal bag; turn to coat chicken. Refrigerate, turning bag occasionally, at least 2 hours or up to over night. Remove chicken from marinade; discard marinade. 
2. Heat 2 teaspoons of oil in a large skillet over medium heat. Add bell peppers and onion; cook, stirring, until softened, about 5 minutes, adding 1 or 2 tablespoons water if skillet becomes dry. Transfer to plate; keep warm. 
3. Increase heat to medium-high. Add remaining 2 teaspoons oil in skillet. Add chicken and cook, stirring, until cooked through, about 5 minutes. 
4. Place tortillas on work surface; top each with one-fourth of chicken vegetables. Roll up tortillas to enclose filling. Serve with salsa and sour cream. 

WW POINTS VALUE: 6 pts.

Note: This recipe appears in the WW New Complete Cookbook. Fajitas are a wonderful comfort food of the Latin culture. They are flavorful, they quickly fill you up and leave you satisfied. These fajitas are delicious they will quickly become a favorite in your home. You can use any kind of protein in this dish such as chicken, turkey, beef, pork and even fish in this recipe and your fajitas will be delicious. 

Italian Pepper & Egg Sandwiches

 Ingredients:

• 2 tsp. extra-virgin olive oil
• 1 small onion, thinly sliced
• 1 large bell pepper, thinly sliced
• 1 garlic clove, minced
• 4 large eggs
• 3 large egg whites
• 1/2 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 4 reduced-calorie hamburger rolls, toasted if desired

Makes 4 Servings (1 sandwich per serving)

1. Heat oil in a large skillet over medium heat. Add onion and bell pepper; cook, until softened, about 8 minutes. Add garlic and cook, stirring, until fragrant, about 30 seconds longer. Transfer vegetables to plate. 
2. Whisk together eggs, egg whites, salt and black pepper in a medium bowl. Pour into skillet and cook over medium heat until eggs begin to set, about 1 1/2 minutes, pushing eggs toward center of skillet to form large, soft curds. Return vegetables to skillet and continue cooking, stirring occasionally, until eggs are just set, about 2 minutes longer. 
3. Place about 3/4 cup egg-vegetable mixture on bottom of each roll; cover with tops of rolls. 

WW POINTS VALUE: 6 pts. 

Note: This recipe appears in the WW Family Meals Cookbook. These sandwiches are flavorful, filling and delicious. The combination of eggs, egg whites and vegetables is quite delicious when it's done right. If you don't have hamburger rolls on hand, use whole wheat bread or whole wheat tortillas and the sandwiches will be just as delicious. I also highly recommend adding shredded Italian cheese such as Parmesan or Asiago for more flavor. You can enjoy these sandwiches for breakfast, lunch, or dinner and you will be satisfied. 

Mozzarella Stuffed Meatloaf Recipe

 Ingredients:

• 1 lb. ground beef
• 1/2 lb. ground pork
• 1/3 cup chopped onion
• 2 Tbsp. minced garlic
• 3 Tbsp. tomato paste
• 1/2 cup almond flour
• 2 eggs
• 1 tsp. dried rosemary
• 1 tsp. dried oregano
• 1 tsp. thyme
• 1/4 cup chopped parsley, divided
• 1/4 cup roasted red peppers, chopped
• 1 cup chopped arugula
• 1 cup shredded mozzarella

Makes 8 Servings

1. 1. Preheat oven to 375°F. 
2. 
   
3. 2. Line a sheet pan with parchment paper. Set aside.
4. 
   
5. 3. In a large bowl, combine beef, pork, onion, garlic, tomato paste, almond flour, eggs, rosemary, oregano, thyme and half of the parsley. Add salt and pepper to taste and mix until well combined.
6. 
   
7. 4.Spread the beef mixture out on the prepared baking sheet to make a large rectangle, about 1/2-inch thick.
8. 5.Sprinkle the rectangle evenly with half of the mozzarella, roasted red peppers, arugula and remaining mozzarella, leaving a 1-inch border on the sides.
9. 6. Using the parchment paper as a guide, roll meatloaf into a cylinder. Press seam and sides to seal.
10. 7. Bake 45 to 55 minutes, until golden and cooked through.
11. 8. Allow the meatloaf to rest for 10 minutes before cutting it into 8 slices.

WW POINTS VALUE: ? 

Note: This recipe appears on palm.southbeachdiet.com/recipes. Meatloaf is a wonderful comfort food when it's done right. This meatloaf has flavors of Italy and yet it's low in carbohydrates. This meatloaf is also filled with colorful vegetables which will fill you up. You can use any kind of ground meat such as pork, beef, chicken, turkey or veal and this meatloaf will still be delicious. This low-carb meatloaf recipe can be stored in the refrigerator for three to four days. To freeze it, place individual slices on a sheet pan lined with parchment paper. Once frozen, they can be stored together in a large freezer-safe bag.

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. 

Creamy Cauliflower & Chicken

 Ingredients:

• 1 tbsp. extra-virgin olive oil
• 1 lb. boneless, skinless chicken breasts
• 1 tbsp. butter
• 1/4 cup diced onion
• 1 tsp. minced garlic
• 1 cup cauliflower rice
• 1/4 cup chicken broth
• 2 tbsp. grated Parmesan cheese
• 1/2 tsp. celery seeds
• 1/4 cup canned white beans, rinsed and drained
• 2 tbsp. chopped 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. Add the chicken to the hot pan and cook for 6-8 minutes, until cooked through. 
3. Remove the chicken and set aside, reserving the grease in the pan. 
4. Reduce the heat to medium. Add the butter to melt.
5. Add the onions and cook for 3-4 minutes, until translucent. Add the garlic and cook for 1 minute, until fragrant. 
6. Add the cauliflower rice and chicken broth. Bring the mixture to a boil and then reduce the heat and simmer for 4-5  minutes, until soft. 
7. Transfer the cauliflower mixture to a food processor. Add the Parmesan, celery seeds, and salt and pepper to taste. Process for 1-2 minutes, until completely smooth. 
8. Return the mixture to the pan over medium heat. Add the cooked chicken and white beans and toss to coat. Heat for 2-3 minutes, until the chicken and beans are warmed. 
9. Divide mixture into 4 portions and serve garnished with parsley. 

WW POINTS VALUE: 7 pts. 

Note: This recipe appears in the New Keto-Friendly South Beach Diet book. This dish is a healthy alternative on a traditional chicken alfredo dish. The creamy 'sauce' is made up of chicken broth, cauliflower rice, garlic, butter, onion, and Parmesan cheese pureed in a blender and poured into the pan mixed with the chicken and vegetables. I highly recommend adding 1 cup of broccoli florets to the end of the cooking to make the dish more flavorful and filling. This dish is another great way to kick-start your diet or healthy lifestyle when you fell off the bandwagon or got off track. This dish leaves a nice aftertaste in your mouth and you will be satisfied afterwards. 

Sesame-Glazed Beef and Veggie Bowl

Ingredients:

• 1 tbsp. extra-virgin olive oil
• 1 lb. beef steak
• 1/4 cup diced onion
• 2 cups broccoli florets
• 1/2 cup sugar snap peas
• 1/4 cup reduced-sodium tamari sauce
• 1 tbsp.  sesame oil
• 1 tbsp. minced garlic
• 1/2 cup reduced-sodium beef broth
• 1 tsp. tapioca flour
• 1/4 cup chopped scallions
• 1 tbsp. sesame seeds

Makes 4 Servings

1. In a large skillet, heat the olive oil over medium-high heat. 
2. Pat the beef dry and season it with salt and pepper to taste. Add it to the hot pan and brown it for 3-4 minutes per side. 
3. Remove the beef and set aside, reserving the grease in the skillet. 
4. Reduce the heat to medium. Add the onion to the skillet and cook for 3-4 minutes, until translucent. Add the broccoli florets and cook for another 3-4 minutes, until brown. Add the sugar snap peas and cook for 1-2 minutes. 
5. Meanwhile, in a small mixing bowl whisk together the tamari sauce, toasted sesame oil, minced garlic, beef broth, and tapioca flour until dissolved. Add the sauce to the skillet, stirring to coat the vegetables. Bring the mixture to a boil and then reduce the heat to medium-low. 
6. Cut the steak into small pieces, about 1 inch square, and add it back to the pan, simmering for 5-7 minutes, until the beef is cooked to desired doneness. 
7. Divide vegetables and steak mixture into 4 individual bowls. Garnish with the scallions and sesame seeds and serve. 

WW POINTS VALUE: 10 pts. 

Note: This recipe appears in the New Keto-Friendly South Beach Diet book. If you are craving takeout, put down the phone and make this dish instead. This is a new take on takeout food, steak and vegetables. This dish is a flavorful take on the traditional Asian takeout. Tamari sauce is similar to soy sauce but it's gluten free and less sodium. The homemade sauce is tasty on the beef and the vegetables as well. If you don't have snow peas or sugar snap peas on hand, substitute bell peppers and the meal will be just as filling and flavorful. 

Chicken, Shrimp & Chorizo Paella

 Ingredients:

• 1 tbsp. extra-virgin olive oil
• 2 (3/4 lb.) boneless, skinless chicken breast halves, cut in half crosswise
• 1/2 lb. extra-large shrimp, peeled & deveined
• 1/4 lb. chorizo sausage, cut into 1/4-inch slices
• 1 onion, finely chopped
• 1 bell pepper, chopped
• 1 cup peas
• 3 garlic cloves, minced
• 1 (14 1/2 oz.) can diced tomatoes, drained
• 1 1/4 cups reduced-sodium chicken broth
• 3/4 cup long-grain rice
• 8 small piemento-stuffed green olives sliced
• 1/2 tsp. saffron threads, crushed
• 1/8 tsp. smoked paprika
• 3 tbsp. chopped fresh parsley (optional)
• salt
• freshly ground black pepper

Makes 6 Servings (1 1/3 cups per serving)

1. Heat the oil in a large skillet over medium-high heat. Add the chicken and cook until browned, 3-4 minutes on each side. Transfer the chicken to a plate. Add the shrimp to the skillet and cook until browned, 1 1/2 minutes on each side; transfer to a separate plate. Add the chorizo to the skillet and cook until browned, about 3 minutes on each side; transfer to the plate with the chicken. 
2. Add the onion, bell pepper and garlic to the skillet; cook, stirring occasionally, until softened, about 4 minutes. Add the tomatoes, broth, rice, olives, saffron, and paprika; bring to a boil. Add the chicken and chorizo; return to a boil. Reduce the heat and simmer, covered, about 15 minutes. 
3. Add the shrimp to the skillet and simmer, covered, until the chicken and chorizo are cooked through and the shrimp are opaque in the center, about 7 minutes. Fluff mixture with a fork and stir in the parsley, if using. Season with salt and pepper to taste. 

WW POINTS VALUE: 7 pts. 

Note: This recipe appears in the WW Ultimate Chicken Cookbook. Paella is considered the national dish of Spain and it's a wonderful comfort food that is full of flavor. Paella is a saffron-infused Valencian rice dish that is rich with ingredients such as chicken, seafood, sausages, vegetables and flavorful seasonings such as saffron and paprika. This version of paella is tasty, filling and deliciously satisfying. The original recipe calls for Keilbasa sausage but I used chorizo because chorizo is a traditional ingredient used in paella. I added peas to the paella for a more filling flavor. Red bell peppers are used in traditional paella but you can use any bell pepper in this recipe. I highly recommend using bomba rice in this recipe for an authentic Spanish flare. 

Heirloom Tomato Lasagna

 Ingredients:

• 2 medium zucchini or yellow squash, sliced lengthwise 1/4-inch thick
• 3 tbsp. extra-virgin olive oil
• 1 medium onion, finely chopped
• 3 cups cremini mushrooms, sliced
• 1 tbsp. fresh lemon juice
• 1/2 small red bell pepper, chopped
• 2 garlic cloves, minced
• 1/2 cup canned chopped artichoke hearts, rinsed
• 2 tbsp. fresh basil leaves, shredded
• 1 tbsp. fresh oregano leaves, chopped
• 3 large heirloom tomatoes, sliced 1/2-inch thick, divided
• 1 cup whole-milk ricotta cheese
• 1/4 cup grated Parmesan cheese

Makes 6 Servings

1. Preheat the oven to 375 F. Lightly grease a 9-inch square baking dish and set it aside. 
2. Place the sliced zucchini in a colander and sprinkle it lightly with salt; set it aside. 
3. Heat the olive oil in a large skillet over medium heat. Add the onion and saute it until softened, about 3-4 minutes. Stir in the mushrooms, lemon juice, red bell pepper, and garlic. Cook for 5-6 minutes, until the vegetables are tender and the liquid has evaporated. 
4. Stir in the artichoke hearts, basil and oregano and season with salt and pepper to taste. Turn off the heat. 
5. Pat dry the zucchini slices with paper towels. 
6. Cover the bottom of the prepared dish with slightly overlapping tomato slices, using half the slices. Layer the zucchini, mushroom mixture, ricotta cheese, and most of the Parmesan, retaining a small amount for the topping. Finish off the dish with the remaining tomatoes. Brush the top of the tomatoes with a little olive oil, sprinkle them with salt and pepper, and scatter the remining  Parmesan on top. 
7. Bake for 18-20 minutes, or until the tomatoes begin to brown. Let the lasagna cool slightly in the baking dish before slicing  into 6 evenly cut pieces and serving. 

WW POINTS VALUE: 6 pts. 

Note: This recipe appears in the New Keto-Friendly South Beach Diet book. This is a new and colorful take on a traditional comfort food. This version of lasagna is gluten-free with vibrant flavors of the Mediterranean. This lasagna has six servings of vegetables and will leave a nice aftertaste in your mouth. If you don't have ricotta cheese on hand, cottage cheese works just as well. You can make this dish ahead of time and refrigerate it until you are ready to cook it and enjoy it. 

Summer Vegetable 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 1/2 cups diced tomatoes 
• 2 cups green vegetables of your choice
• 1/4 cup grated Parmesan cheese
• 1 tsp. grated lemon zest
• salt
• freshly ground black pepper

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: 8 pts. 

Note: This recipe appears in the New Sonoma Diet Cookbook. Risotto is a delicious comfort food when it is done right. This is another version of the barley risotto and it's quite tasty. I used the combination of asparagus and tomatoes and it was very tasty, succulent and juicy. You can enjoy your risotto in the summer with the right vegetables. 

Instant Pot Shredded Chicken Taco Soup

Ingredients:

• 2 tbsp. olive oil
• 1 green pepper, chopped
• ½ onion, chopped
• 3 garlic cloves, minced
• 1 ½ lb. boneless, skinless chicken breasts
• 6 cups chicken broth
• 1 (10 oz). can diced tomatoes and green chilies
• 2 Tbsp. butter
• 2 Tbsp. chili seasoning
• 1 tsp. cumin
• 1 tsp. dried oregano
• 4 oz. cream cheese, softened
• salt
• freshly ground black pepper

Makes 8 Servings

1. Set Instant Pot to sauté function and allow to heat. Add the olive oil, then the chopped green peppers, onions and garlic. Sauté, stirring constantly until the onions and green peppers begin to soften (about 3-4 minutes).
2. Pour in about ½ cup of the chicken broth, then use a wooden spoon to scrape any brown bits that may be stuck to the bottom.
3. Add the chicken to the pot and top with all of the other ingredients except for the ranch seasoning and cream cheese. Place the lid on the Instant Pot to seal.
4. Set to high pressure for 14 minutes.
5. Once the cooking time has completed, allow a 5-minute natural pressure release, then do a quick release by turning the pressure valve to release the steam.
6. Once all the steam has released, remove the lid.
7. Move the chicken breasts to a plate and shred using two forks. Set aside.
8. Turn the Instant Pot back on to the sauté function and add the ranch seasoning.
9. In a medium sized bowl, add in the softened cream cheese and about 1 cup of the soup mixture from the Instant Pot. Use an immersion blender or whisk to combine the cream cheese and soup thoroughly. Pour the mixture back into the Instant Pot. Stir to combine.
10. Boil for about 3 minutes on sauté function, then add back in the chicken. Season with salt and pepper to taste.

WW POINTS VALUE: ?

Note: This recipe appears on www.southbeachdiet.com/recipes. Soup and Mexican food are wonderful comfort foods when they are done right. This soup will be a new favorite comfort food at your table. This hearty soup is a new take on traditional chicken soup. It's filled with flavor and vegetables that will warm your soul and make you feel good afterwards. There is also minimal cleanup when the soup is done. The cream cheese adds a nice texture to the soup as well. 

Cilantro-Cumin Marinade

Ingredients:

• 2 tsp. extra-virgin olive oil
• 1/4 cup fresh lime juice
• 1/4 cup unsweetened orange juice
• 1 tbsp. water
• 2 garlic cloves minced
• 2 1/2 tbsp. cilantro, minced
• 2 tsp. ground cumin
• 1 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 1 small uncooked onion, chopped

Makes 8 Servings

1. Puree ingredients in blender until smooth. 
2. Place protein of your choice in a dish and pour marinade over it. Marinate no more than 20 minutes, turning at least once. Spoon leftover marinade (boiled for 3-5 minutes to destroy bacteria) over cooked fish, if desired. 

WW POINTS VALUE: 1 pt. 

Note: This recipe appears on www.weightwatchers.com. This Latin-style marinade is aromatic and is great for any kind of protein such as fish, pork, chicken and steak. This marinade adds sweetness and heat to your meal and leaves a great aster taste in your mouth. 

Mexican Veggie Egg Muffins

Ingredients:

• ½ cup green bell pepper, chopped
• 2 Tbsp. onion, chopped
• ¼ cup + 2 Tbsp. (or 3/8 cup) grape tomatoes, chopped
• 3 large eggs
• 1 Tbsp. unsweetened almond milk
• cayenne pepper (optional)
• black pepper (optional)
• Non-stick cooking spray
• ¼ cup or 4 Tbsp. pepper jack or shredded cheese of choice
• 1/2 avocado 
• 1 tsp. lime juice (optional)

Makes 2 Servings 

1. Preheat the oven to 350° F. As the oven is preheating, chop/dice your pepper, onion and tomatoes finely.
2. Crack the eggs into a medium-sized bowl and whisk them with the almond milk.
3. Add your diced vegetables into the egg mixture, stir well and then sprinkle with cayenne pepper and black pepper. If you prefer not to season your eggs, you can omit the cayenne pepper and/or black pepper.
4. Grease four of the muffin cups of a large muffin tin with nonstick cooking spray. Fill each of the sprayed muffin cups evenly with the egg mixture.
5. Sprinkle one tablespoon of shredded pepper jack cheese, or cheese of choice (including light Mexican cheese, cheddar cheese or part-skim Mozzarella cheese, if you prefer less spice) to the tops of each muffin cup.
6. Bake in the oven for about 25-30 minutes or until the eggs are set and slighlty golden brown. A toothpick inserted into the center of the muffin cup should come out clean.
7. Let them cool for about 5-10 minutes before using a fork or knife to lift them out carefully from the muffin tin.
8. Serve immediately, topping them with avocado slices or avocado mashed with lime juice. 

WW POINTS VALUE: 7 pts. 

Note: This recipe appears on the www.southbeachdiet.com/recipes. Eggs are wonderful for breakfast  when they are done right. Mexican veggie egg muffins are both filling and flavorful. You have a colorful variety of vegetables with the Mexican cheese of your choice. Eggs and vegetables do fill you up. Feel free to omit the avocado and save your ½ serving of Healthy Fat to use at a different meal. Place the remaining two egg muffins in a resealable bag in the refrigerator to enjoy on your second practice day. 

1. 
   

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. 

Beef Burrito Bowls

Ingredients:

Beef:

• 1 lb. lean ground beef
• 2 1/2 tbsp. chili powder
• 1 tsp. ground cumin
• 1/2 tsp. smoked paprika
• 1 tsp. onion powder
• 1 tsp. minced garlic
• 1/4 tsp. sea salt
• 1/4 tsp. freshly ground black pepper

For the Bowls:

• 2 tsp. avocado oil or extra-virgin olive oil
• 4 cups cauliflower rice (1 medium head, grated or finely chopped)
• 1 red onion, diced
• 1 head romaine lettuce, chopped
• 1/2 cup cherry tomatoes, halved
• 1 cup salsa
• 1 avocado, sliced
• 1/4 cup fresh cilantro, chopped
• 1 lime, sliced

Makes 4 Servings

1. Heat a large skillet over medium-high heat and add the beef. Cook for 2-3 minutes, until no longer pink. 
2. Add the chili powder, cumin, smoked paprika, onion powder, garlic, salt, and pepper. Continue to cook, stirring frequently, until the beef is fully browned, about 5 minutes. 
3. In a skillet, heat the oil over medium heat and add the cauliflower rice. Cook until tender about 5 minutes. 
4. Assemble 4 bowls with equally distributed cauliflower rice and beef, adding the red onion, lettuce, cherry tomatoes, salsa, avocado, and cilantro. Serve with the lime slices. 

WW POINTS VALUE: 11 pts. 

Note: This recipe appears in the New Keto-Friendly South Beach Diet book. Burrito bowls may be messy but they are delicious. You don't have to go to a Mexican fast food joint to get your cravings for Mexican food. You can make these guilty pleasures at home for a fraction of the price. These bowls use cauliflower rice in place of real rice. You can also use ground chicken, turkey or pork in this dish and the bowls will be delicious. The bowl are also loaded with vegetables which will fil lyou up. 

Homestyle Green Bean Casserole

Ingredients:

• 1/2 cup buttermilk
• 1/4 cup whole wheat bread crumbs
• 1/4 cup ground walnuts
• 1 onion, cut crosswise into 1/4-inch-thick slices and separated into rings
• 1/2 pound baby bella or cremini mushrooms, sliced
• 1 onion, chopped
• 1/2 teaspoon dried thyme
• 1/4 teaspoon salt
• 1/4 cup whole wheat flour
• 3 cups whole milk
• 16 oz. frozen French-cut green beans, thawed and drained

Makes 8 Servings

1. Preheat the oven to 500°F. Coat a medium baking sheet and 13" X 9" baking dish with cooking spray.
2. Place the buttermilk in a shallow bowl. Place the bread crumbs and walnuts in another shallow bowl; stir to combine. Dip the onion rings into the buttermilk, then dredge in the bread crumbs and place on the prepared baking sheet. Coat the onion rings lightly with cooking spray.
3. Bake for 20 minutes, or until tender and golden brown.
4. Meanwhile, heat a medium saucepan coated with cooking spray over medium heat. Add the mushrooms, chopped onion, thyme, and salt. Coat with cooking spray.
5. Cook, stirring occasionally, for 4 minutes, or until the mushrooms release their liquid. Sprinkle with the flour and cook, stirring, for 1 minute. Add the milk and cook, stirring constantly, for 3 minutes, or until thickened. Add the green beans and stir to combine.
6. Reduce the oven temperature to 400°F. Pour the bean mixture into the prepared baking dish. Scatter the onion rings over the top. Bake for 25 minutes, or until hot and bubbly.

WW POINTS VALUE: 3 pts. 

Note: This recipe appears in the South Beach Diet Cookbook. A green bean casserole can be a comfort food when it's done right. This casserole is both comforting and filling. It has three servings of vegetables and it's quite delicious. I highly recommend adding minced garlic to this dish because garlic always makes everything taste better. 

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. 

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.