Grilled Garlic Pork Chops

 Ingredients:

• 4 boneless center-cut pork loin chops, trimmed of all visible fat
• 1 Tbsp. minced garlic
• 1 tsp. coriander
• ½ tsp. onion powder
• ½ tsp. sea salt
• ¼ tsp. freshly ground black pepper
• Fresh rosemary, for garnish

Makes 4 Servings

1. Sprinkle the pork chops all over with garlic, coriander, onion powder, salt and pepper. Cover and refrigerate 20 minutes - 2 hours.
2. Coat the grill rack of a broiler-pan with cooking spray. Preheat the grill or broiler.
3. Cook the pork chops 4" from the heat, turning once halfway through cooking time, for 10 to 12 minutes, or until a thermometer inserted in the center of a chop registers 155°F and the juices run clear. 
4. Garnish with fresh rosemary.

WW POINTS VALUE: ?

Note: This recipe appears on palm.southbeachdiet.com/recipes. Grilled pork chops are so succulent and juicy when they are done right. These porkchops are so simple to make and taste SO delicious when they are on the plate. The combination of onion powder, coriander, garlic, and rosemary is aromatic and delicious on pork. Don't forget to serve a side of your favorite grilled vegetables alongside the pork chops. 

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. 

Keto Chicken Fingers

Ingredients:

• 1 tsp. garlic powder
• 1 tsp. onion powder
• 1/4 tsp. salt
• 1 lb. chicken breast tenders
• 1/2 cup fresh basil
• 1/4 cup parsley sprigs
• 1/4 cup blanched slivered almonds
• 1 clove garlic
• 1 jalapeno pepper, seeded (wear plastic gloves when handling)
• 1/8 tsp. sea salt
• 2 Tbsp. lemon juice
• 2 Tbsp. extra-virgin olive oil
• 2 Tbsp. water
• Fresh basil, for garnish

Makes 4 Servings

1. Coat a grill rack or broiler-pan rack with cooking spray. Preheat the grill or boiler.
2. In a small bowl, combine garlic powder, onion powder and salt. Cut two 1/2"-deep slashes in each side of the chicken breast. Rub the spice mix on the chicken, pressing it into the slits. Place the chicken in a baking pan and coat completely with cooking spray. Let sit for 10 minutes.
3. In a food processor, combine basil, parsley, almonds, garlic, jalapeno pepper and salt. Process until chopped. While the processor is running, add the lemon juice and oil through the feed tube, stopping the machine once or twice to scrape down the sides of the container until the sauce is smooth. Pour the sauce into a bowl. Stir in the water, cover and refrigerate until ready to serve.
4. Place the chicken on the prepared rack and grill or broil 6" from the heat, turning several times, for 15 minutes, or until a thermometer inserted in the thickest portion registers 170°F and the juices run clear. Serve with the sauce and garnish with fresh basil.

WW POINTS VALUE: ? 

Note: This recipe appears on www.southbeachdiet.com/recipes. These chicken fingers are a healthy and flavorful take on traditional chicken fingers. They are not fried but broiled or grilled and are packed with flavorful herbs and spices as well as a jalapeno pepper. They are succulent and juicy and go great with a side of coleslaw. 

Grilled Buffalo Chicken Salad

Ingredients:

• 2 large boneless, skinless chicken breasts
• 1/4 cup hot sauce
• 3 heads romaine lettuce, chopped
• 4 stalks celery, chopped
• 1 cup cherry tomatoes, halved
• 1/2 medium red onion, sliced

For the Dressing:

• 1 cup plain whole-milk Greek yogurt
• 2 garlic cloves, minced
• 1 tsp. onion powder
• 1/2 tbsp. chopped fresh chives
• 1/2 tsp. dried dill
• 1 tsp. fresh lemon juice
• 1/4 tsp. salt
• 1/4 tsp. freshly ground black pepper

Makes 4 Servings

1.  Place the chicken breasts and hot sauce  in a large zip-top bag and toss until the chicken is well coated. Marinate them in the refrigerator for at least 30 minutes. 
2. Whisk together the dressing ingredients in a small bowl and store the mixture in the refrigerator  while you prepare the rest of the salad. 
3. Lightly grease with olive oil and preheat a grill or grill pan. Add the chicken, pouring any remaining hot sauce over the top. Cook for 4-5 minutes per side or until the chicken is cooked through. 
4. Transfer the chicken to a plate and let it rest before slicing. 
5. Combine the romaine lettuce, celery, cherry tomatoes, and red onion and divide into 4 bowls. Place the sliced chicken on top of each portion and drizzle with the ranch dressing. 

WW POINTS VALUE: 5 pts. 

Note: This recipe appears in the New Keto-Friendly South Beach Diet book. This is a flavorful salad that is a great way to kick-start your healthy lifestyle. Grilled buffalo chicken is so succulent and juicy it will melt in your mouth. The salad is nice and crunchy and the homemade dressing is tangy and delicious. It goes great on the salad or on the chicken. The yogurt ranch dressing balances out the hot spice in the buffalo chicken salad. This salad will become a favorite in your kitchen, I promise. 

Spicy Parmesan Crisps

Ingredients:

• 1 cup shredded Parmesan cheese
• 1 small serrano pepper, thinly sliced
• 2 sweet mini peppers, thinly sliced
• 1/2 tsp. Italian seasoning
• 1/4 tsp. red pepper flakes

For the toppings: (optional)

• 1/4 cup shredded full-fat sharp cheddar cheese
• 1/2 tbsp. hemp seeds
• 1/2 tsp. smoked paprika
• 1/2 tsp. onion powder

Makes 10 crisps (5 crisps per serving)

1. Preheat the oven to 400 F. Line a large baking sheet with parchment paper or a large silicon baking mat. 
2. Place a heaping tablespoon of Parmesan on the prepared baking sheet and spread it into a 3-inch circle. This is most easily done using a 3-inch egg ring or cookie cutter as a guide. Repeat until all the cheese has been used; you should have enough for 10 circles. 
3. Carefully portion the sliced serrano pepper and sweet peppers on top of the cheese circles and sprinkle each circle with the Italian seasoning  and red pepper flakes. Additional toppings may be added or substituted. 
4. Bake for about 5-7 minutes, or until the edges begin to brown. 
5. Let the crisps cool slightly for a minute or two on the baking sheet before serving. Store them in an airtight container for up to 2 days. 

WW POINTS VALUE: 2 pts. 

Note: This recipe appears in the New-Keto Friendly South Beach Diet book. Who doesn't love cheese? These cheese crisps are a healthy and delicious alternative to crackers. Don't be intimidated by the ingredients in these treats. The ingredients are more natural and flavorful and these crisps are more flavorful than ordinary crackers. They can be made in 10 minutes or less and are great for a midday snack or for a gathering. You can use any kind of cheeses in this recipe and the crisps will still be tasty. 

Mini Taco Salads with Cilantro-Lime Yogurt

Ingredients:

• 12 slices Colby Jack cheese
• 1 tbsp. extra-virgin olive oil
• 1 garlic clove, minced
• 1/2 small onion, chopped
• 1 lb. ground turkey breast
• 1/2 cup packed spinach, chopped
• 1/2 tsp. onion powder
• 1/2 tsp. garlic powder
• 1/2 tsp. smoked paprika
• 1/2 tsp chili powder
• 1/2 tsp. ground cumin
• 1/2 tsp. sea salt
• 1/2 tsp. freshly ground black pepper
• 24 cherry tomatoes, sliced in half
• 1 avocado, pitted and diced
• 3/4 cup chopped fresh cilantro

Makes 6 Servings (2 mini taco salads per serving)

1. Preheat the oven to 400 F. Line two 9 x 13-inch baking sheets with parchment paper. 
2. Evenly place 6 cheese slices on each baking sheet. Ensure adequate spacing between each cheese slice (approximately 2 inches) to avoid slices melting together. 
3. Bake for 5-6 minutes, or until the edges of the cheese slices are golden brown and bubbling. Watch the cheese closely to avoid overcooking. 
4. Remove the cheese slices from the oven, allowing them to cool slightly (30-60 seconds). Blot any excess oil from the cheese slices from the paper towel, and allow the slices to cool for 1-2 minutes longer. 
5. Remove a chees slice from the baking sheet with a spatula and mold it into the first of 12 cups of a muffin tin to make a small, bowl-shaped cheese shell. Use the back end of a spoon to help shape the cheese into a cup, if necessary. 
6. Repeat with the remaining cheese slices and let them cool completely in the muffin tin while you make the taco meat filling. 
7.  Heat a large skillet over medium-high heat. 
8. Add the avocado oil to the skillet. 
9. Add the garlic and onion and saute for 2-3 minutes. 
10. Place the ground turkey in the skillet, breaking it up with a spoon or spatula as it cooks. Cook, stirring occasionally, for 6-7 minutes, or until the turkey is no longer pink in color. 
11. Add the chopped spinach to the skillet and cook for another 2-3 minutes. 
12. Mix together onion powder, garlic powder, smoked paprika, chili powder, cumin, salt, and pepper in a small bowl. 
13. Add the seasoning mixture to the skillet along with 1 tablespoon of water.
14.  Stir the turkey mixture until the seasoning is well combined and cook for another minute before removing it from the heat.
15. Add 1/4 cup of the cooked turkey mixture to each of the 12 cheese shells. Garnish the cups with the cherry tomatoes, avocado, and cilantro and serve with Cilantro-Lime Yogurt Dip.

WW POINTS VALUE: 8 pts. 

Note: This recipe appears in the New Keto-Friendly South Beach Diet book. Don't be intimidated by the steps in this recipe. These taco salads are easy to make, they just require patience. These mini salads pack a flavorful punch with the spices and vegetables. The yogurt dip gives these salads a nice, tangy after taste to these treats. 

Turkey Tacos

Ingredients:

• 1 1 /2 tbsp. chili powder
• 2 tsp. ground cumin
• 1 tsp. paprika
• 1 tsp. salt
• 2 garlic cloves, minced
• 1/2 tsp. onion powder
• 1/2 tsp. oregano
• 1/4 tsp. cayenne
• 3/4 lb. ground turkey breast
• 1/2 cup water
• 1 tbsp. apple cider vinegar
• 1 1/2 tsp. granular brown sugar
• 4 (6-inch) taco shells or tortillas
• picked onions (optional)
• Pico de Gallo
• Easy Taco Fixin's (optional)

Makes 4 Servings

1. Stir together chili powder, cumin, paprika, salt, garlic, onion powder, oregano, and cayenne in a cup. Set aside.
2. Cook turkey in a large skillet over medium heat, breaking it up with a wooden spoon, until no longer pink, 3-5 minutes. Add spice mixture and the water, stirring until mixed well. Reduce heat to low and simmer, stirring occasionally, until most of the liquid is evaporated, 10-15 minutes. Stir in vinegar and brown sugar; simmer 3 minutes longer.
3. To assemble tacos, spoon 1/2 cup turkey mixture into each taco shell. Top each with 2 tablespoons pickled onion, 1/4 cup pico de gallo and taco fixin's of choice.



WW POINTS VALUE: 4 pts.

Note: This recipe appears in the WW Family Meals Cookbook. If you're ever craving tacos, make these! These tacos are better that what you would order at a fast food joint, taco truck or any Mexican restaurant. These tacos are so filling and flavorful you will forget they are good for you. These are great for lunch or dinner. They're even great for when you're watching a movie or for game day.

Smoky Glazed Chicken Thighs

Ingredients:

• 1/4 cup ketchup
• 3 tbsp. packed brown sugar
• 2 tbsp. red wine vinegar
• 3/4 tsp. oregano
• 1 tbsp. smoked paprika
• 2 tsp. ground cumin
• 2 tsp. onion powder
• 2 tsp. chili powder
• 3/4 tsp. salt
• 1/2 tsp. freshly ground black pepper
• 6 bone-in chicken thighs (about 1 1 /2 lbs.)

Makes 6 Servings (1 thigh per serving)

1. Spray the grill rack with nonstick spray; prepare the grill for a medium-hot fire.
2. To make the glaze, mix together the ketchup, 2 tablespoons of the brown sugar, the vinegar, and oregano in a small bowl.
3. To make the spice rub, mix together the paprika, cumin, onion powder, chili powder, salt, pepper and remaining 1 tablespoon brown sugar in another small bowl. Rub the spice mixture all over the chicken thighs.
4. Place the chicken on the grill rack and grill 8 minutes. Turn the chicken and grill 8 minutes longer. Turn the chicken and brush with half of the glaze; grill 3 minutes. Turn the chicken and brush with the remaining glaze; grill until an instant-read thermometer inserted in the thickest part of a thigh registers 165 F, about 3 minutes longer.

WW POINTS VALUE: 5 pts.

 

Note: This recipe appears in the WW Ultimate Chicken Cookbook. If you love Barbecue, this dish is for you. Forget your local BBQ or fast food joint, make this dish and your family and friends will eat this dish up. The spices and the sauce give this dish an nice smoky and sweet flavor to it. Plus, your chicken or protein dish will be succulent and juicy. If you increase the batch of the spice rub, transfer the rub to a glass jar and store it in your pantry for a couple of months. The spice rub and the sauce is perfect on pork chops and tenderloins and it will go great on all cuts of beef, salmon and shrimp.  

Jamaican Jerk Seasoning

Ingredients:

• 1 tbsp onion  powder
• 1 tbsp dried thyme
• 2 tsp ground allspice
• 2 tsp ground ginger
• 2 tsp freshly ground black pepper
• 2 tsp ground cinnamon
• 1/2 tsp ground nutmeg
• 1/4 tsp salt
• cayenne pepper to taste

Makes 12 Servings

Note: This recipe appears in the South Beach Diet Taste of Summer Cookbook. It was WAY TOO hot to cook a meal so I made a simple dry rub to put on the steak. This Jamaican jerk Spice rub had a really nice flavor to it but it really belongs on chicken, pork or fish because those foods don't have much flavor. I would recommend putting the jerk seasoning in ground chicken, turkey or pork for a nice Caribbean burger. Now there's something to celebrate!

South Beach Ketchup

Ingredients:

• 1 cup (8 oz.) tomato sauce
• 3/4 cup tomato paste
• 2 tbsp sugar or sugar substitute
• 2 tsp onion powder
• 2 tsp light soy sauce
• 1/2 tsp ground cloves
• 1/2 tsp ground allspice
• 1 1/2 tbsp malt vinegar

Makes about 1 Cup (yeah right!!!)

In a large pot over medium heat, combine the tomato sauce, tomato paste, sugar or sugar substitute, onion powder, soy sauce, cloves, allspice and vinegar. Simmer for 5 minutes. Refrigerate until serving. (Keeps covered in the refrigerator for 1  week.)

WW Points Value: 1 pt

Note: This recipe appears in the South  Beach Diet Cookbook. I almost ran out of ketchup earlier this week when I was making my Sweet-and-Sour Pineapple Chicken. I saw this recipe in the cookbook and I wanted to try  it. I substituted regular vinegar for the malt vinegar and I couldn't tell the difference. I have just tasted the ketchup and it's absolutely delicious! I don't think I will eve but Hunt's, Heinz or any other store brand ketchup ever again. So Teresa Hienz can just shove it!