Grilled Lamb Burgers in Pitas

 Ingredients:

• 3/4 lb. lean ground lamb, trimmed
• 2 tbsp. finely chopped onion
• 2 garlic cloves, minced
• 3 tbsp. chopped fresh mint
• 1/2 tsp. ground coriander
• 1 tbsp. tomato paste
• 1 egg
• 1/2 cup dried whole wheat bread crumbs
• 1/4 cup crumbled feta cheese
• 1/4 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 4 (6-inch) whole wheat pita breads, top third cut off and discarded, wamrned
• 1 1/3 cups lightly packed chopped romaine lettuce
• 1 small red pepper, thinly sliced
• 1/2 kirby cucumber, halved lengthwise and thinly sliced
• 1/3 cup plain yogurt
• 1 tbsp. chopped fresh dill

Makes 4 Servings (1 burger per serving)

1.  Stir together lamb, onion, garlic, mint, coriander, tomato paste, egg, bread crumbs, feta, salt, and black pepper in medium bowl just until mixed well. Shape into 4 (1/2-inch) thick patties. 
2. Spray grill pan with nonstick spray and set over medium-high heat. Place patties in  grill pan and grill until instant-read thermometer inserted into side of burger registers 160 F, about 4 minutes per side. Meanwhile, mix dill with yogurt. 
3. Stuff each pita with 1/3 cup lettuce, one-fourth of bell pepper, one-fourth of cucumber, 1 burger, and about 1 tablespoon dill yogurt mixture. 

WW POINTS VALUE: 11 pts. 

Note: This recipe appears in the WW Family Meals Cookbook. Burgers can be delicious when they are done right. These are a new and flavorful take on your typical burgers. These burgers are made with lean ground lamb (which is quite decadent and delicious), they use feta cheese, cucumbers and bell peppers in place of traditional toppings and fillings and they are stuffed into pitas instead of in between buns. I also added a touch of tomato paste, egg, whole wheat bread crumbs and feta cheese to make these bugers much more flavorful and it was a success. If you don't have bell peppers available, use sliced tomatoes instead. You can also use any kind of leafy green in this recipe if you don't have romaine lettuce on hand. 

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. 

Sausage & Cheese Breakfast Cups

 Ingredients:

• 4 oz. turkey sausage or crumbled turkey bacon
• 1/2 green bell pepper
• 1/4 onion, chopped
• 5 large eggs
• 1 (12 oz.) package sliced mushrooms
• 1/2 cup shredded reduced-fat cheddar cheese

Makes 6 Cups (1 cup per serving)

1. Preheat the oven to 350 F. Coat a 6-cup nonstick muffin pan with cooking spray or line with paper baking cups. 
2. In a medium skillet over medium-high heat, cook the sausage, pepper and onion for 5 minutes, or until the sausage is no longer pink. Soon the mixture into a bowl and cool slightly. Stir in the  eggs and mushrooms. Evenly divide the mixture among the prepared muffin cups. Sprinkle with the cheese. 
3. Bake for 20 minutes, or until egg is set. 

WW POINTS VALUE: 4 pts. 

Note: This recipe appears in the South Beach Diet Cookbook. These treats are a healthier and different take on the typical egg muffin you would get at a fast food restaurant. You can use bacon or sausage in these egg muffins and they will fill you up. You can also use any kind of shredded cheese in these muffins and they will still be tasty. You can make these muffins on the weekend and warm them in the microwave for a fast treat for breakfast or an on-the-go snack. 

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 Fajita Bowl

Ingredients:

• 1 tbsp. olive oil
• 1 lb. boneless, skinless chicken breasts
• 1 tsp. paprika
• 1/4 cup sliced onions
• 2 garlic cloves, minced
• 1 medium bell pepper, sliced
• 2 tbsp. tomato paste
• 2 tbsp. fresh lime juice
• 1 tsp. chipotle chili powder
• 1/4 cup chicken broth
• 1/2 cup canned black beans, rinsed & drained
• 1 1/2 cup cooked cauliflower rice
• 1/2 cup Monterey Jack cheese
• 2 tbsp. chopped cilantro

Makes 4 Servings (1 bowl per serving)

1.  Heat the oil over medium-high heat in a large skillet. 
2. Pat the chicken dry. Dice into 1/2-inch pieces and season it with salt and pepper to taste. Place it in the hot skillet and brown it for 3-4 minutes per side. Remove the chicken and set it aside, reserving the grease in the pan. 
3. Reduce the heat to medium. Add the onion, garlic, and bell pepper and cook for 3-4 minutes, until the onion is translucent. 
4. Whisk together tomato paste, lime juice, chipotle chili powder, chicken broth, and salt and pepper to taste into small bowl. 
5. Add this mixture along with the cooked chicken and the black beans to the veggies in the pan and cook for 3-4 minutes, until the sauce is slightly thickened. 
6. Divide cauliflower rice into 4 bowls; then top with mixture from the pan. Garnish with the cheese and cilantro. 

WW POINTS VALUE: 8 pts. 

Note: This recipe appears in the New Keto-Friendly South Beach Diet book. Don't worry if this dish looks like a mess. It's actually quite filling and delicious. You can enjoy fajitas without the tortilla. The chicken is seasoned with salt, freshly ground pepper and paprika and it's so succulent and juicy. The sautéed vegetables go great with the chicken and the cauliflower rice. Cauliflower rice is just shredded cauliflower and you'll never know the difference between regular rice and cauliflower rice. The 'tomato sauce' goes very well in this dish too. This fajita bowl will quickly become a favorite at your kitchen table.

Spiced Lamb Loaf

Ingredients:

Meatloaf:

• 1 cup chopped zucchini
• 1/2 cup chopped carrots
• 1/2 cup chopped onions
• 1/2 cup diced tomatoes
• 1 lb. ground lamb
• 1 tbsp. minced garlic
• 1 cup grated Parmesan cheese
• 1/3 cup almond flour
• 2 eggs
• 2 tbsp. tomato paste
• 2 tsp. ground cumin
• 1/4 tsp. ground allspice
• 1 tbsp. lemon juice

Tzatziki Sauce:

• 1/2 cup plain whole-milk Greek yogurt
• 2 tbsp. fresh lemon juice
• 1 tsp. minced garlic
• 1 tbsp. chopped fresh dill
• 1/4 cup small-diced cucumber

Makes 8 Servings (1 slice per serving)

1. Preheat the oven to 400 F. 
2. Grease a loaf pan with olive oil and set aside. Put the zucchini, carrots, onions, and tomatoes in a food processor and pulse until softly textured and well combined. Transfer the vegetables to a colander and let drain for about 10-15 minutes, occasionally pressing with a clean towel to squeeze out any excess water. 
3. Place the vegetables in a large mixing bowl. With a rubber spatula or similar tool, mix in the lamb, garlic, Parmesan, almond flour, eggs, tomato paste, cumin, allspice, lemon juice, and salt and pepper to taste. 
4. When the mixture is uniform throughout, transfer it into the prepared loaf pan and  smooth it into an even layer. Place the loaf pan inside a larger baking dish and fill the dish with enough water to come halfway up the sides of a loaf pan.
5.  Bake for 60-70 minutes, until the loaf is golden and cooked through. 
6. In a small mixing bowl, whisk together the yogurt, lemon juice, garlic, dill, and salt and pepper to taste. Add the cucumbers and stir to combine. Transfer the mixture to the refrigerator until you are ready to serve. 
7. Carefully pour the excess oil from the loaf pan. Allow the loaf to cool for 10-15 minutes before removing from the pan. Slice the loaf into 8 even slices and serve with tzatziki on the side. 

WW POINTS VALUE: 8 pts. 

Note: This recipe appears in the New Keto-Friendly South Beach Diet book. Meat loaf is a wonderful comfort food when it's done right. You can use ground beef, turkey, or lamb in this recipe and the meatloaf will be delicious. This meatloaf is packed with vegetables and other sorts of flavor. The tzatziki sauce adds a nice tang to the meatloaf. The loaf may be stored in the refrigerator for up to 4 days. If you want to freeze the loaf, place the individual spices on a baking sheet lined with parchment paper. Once they are frozen, they may be stored together in a large freezer-safe bag. 

Beef and Vegetables Stew

Ingredients:

• 3 tbsp. butter, divided
• 1 lb. diced beef
• 1/2 cup pearl onions or chopped onions
• 1/4 cup chopped celery
• 1/2 cup chopped carrots
• 8 oz. Portobello mushrooms, cleaned and chopped
• 1 cup diced turnips
• 1 tsp. gelatin powder
• 2 tsp. minced garlic
• juice of 1 lemon
• 2 tbsp. tomato paste
• 2 cups beef broth
• 1/4 canned white beans, rinsed and drained (optional) 
• 2 tbsp. chopped parsley

Makes 4 Servings

1. Melt 2 tablespoons of the butter over medium-high heat in a large stockpot or Dutch oven. 
2. Pat the beef dry and season it with salt and pepper to taste. Add the beef to the pot and brown it for 4-5 minutes on each side. Remove the beef and set aside. 
3. Add the remaining 1 tablespoon of the butter to the pot and melt.
4. Add the onions, celery, and carrots to the pot. Cook for an additional 5-7 minutes, stirring occasionally. 
5. meanwhile, pour 1/4 cup of water into a small bowl and sprinkle the gelatin over the top. Set the mixture aside to soften for at least 5 minutes. 
6. Add the garlic to the pot and cook for 1 minute, until golden. 
7. Add the lemon juice, tomato juice, and beef broth and stir to combine, scraping up any browned bits with a wooden spoon. 
8. Add the beef and beans (if using) to the pot and bring the stew to a boil. Once it is boiling, reduce the heat to medium-low. 
9. Whisk the gelatin into the water and blend to dissolve it; then add the mixture to the stew. Simmer the stew for 15-20 minutes, until the vegetables are tender and the broth is slightly thickened. 
10. When you are ready to serve, ladle the stew evenly into 4 bowls and garnish with the parsley. 

WW POINTS VALUE: 11 pts. with or without the beans

Note: This recipe appears in the New Keto-Friendly South Beach Diet book. Beef stew is an elegant and wonderful comfort food to enjoy. This version of beef stew is filled with tender beef, pearl onions, mushrooms and the options of white beans. If you want to make this stew with fewer carbs, make it without the beans and add a touch of diced tomatoes instead and the stew will be just as flavorful. 

One Pan Moroccan-Spiced Salmon Salad

Ingredients:

• 6 oz. salmon fillet
• 5 tsp. extra virgin olive oil
• Moroccan spice blend (1/8 tsp. each of cumin, ginger, cinnamon, coriander, cayenne, ground cloves, turmeric and allspice)
• ½ cup cucumbers, sliced (or about 6 slices)
• ½ cup grape tomatoes, sliced (or about 12 small tomatoes)
• 2 Tbsp. onions
  
• 2 tbsp. mixed greens
• 4 walnut halves
• 2 tsp. balsamic vinegar

Makes 2 Servings

1. Preheat the oven to 350° F. Brush salmon front and back with a teaspoon of olive oil (half of a teaspoon per three ounces of salmon filet). Combine your spices, mix and brush salmon lightly with spice blend. You can store any excess spices in an airtight container for future use or cook additional salmon filets if desired.
2. Place salmon on a baking sheet or glass baking dish and cook for about 20 minutes or until salmon is cooked through.
3. While salmon is cooking, gather remaining ingredients and slice cucumbers, tomatoes and onions.
4. Place one cup of lettuce, a quarter of a cup of sliced cucumber (or about three slices), a quarter of a cup of sliced grape tomatoes (or about six small tomatoes), one tablespoon of sliced onion and two walnut halves in each salad bowl. Toss with two teaspoons of extra virgin olive oil and one teaspoon of balsamic vinegar. 
5. Remove salmon from oven, place on top of salad bowl and enjoy!

WW POINTS VALUE: 7 pts. 

Note: This recipe appears on www.southbeachdiet.com. This is a very filling and flavorful meal to enjoy for lunch or dinner. Moroccan flavors are spicy and can help you will with your health. Salmon is also good for you with omega-3 fats and is heart healthy. The salad  is flavorful and crunchy and will fill you up as well. You can also grill the salmon and the meal will be just as tasty. 

White Chipotle Chicken Chili

Ingredients:

• 2 tbsp. extra-virgin olive oil
• 3 medium onions, chopped
• 4 large garlic cloves, minced
• 2 1/2 lbs. boneless, skinless chicken breasts, cut into 1-inch chunks
• 1 tbsp. chipotle chili powder or chili seasoning
• 4 tsp. ground cumin
• pinch salt
• 3 (19 oz.) cans cannellini beans, drained and rinsed
• 3 cups lower-sodium chicken broth
• 1/2 cup fat-free half-and-half
• 1/2 cup reduced-fat shredded cheddar cheese
• 1/4 cup chopped fresh cilantro

Makes 8 Servings (1 1/2 cups per serving)

1. In a large Dutch oven, heat the oil over medium-low heat. Add the onions and cook, stirring occasionally, until beginning to soften, 4-5 minutes. 
2. Push the onions to one side of the pan, add the chicken, and sprinkle with the chipotle chile powder, cumin, and salt to taste. Cook, stirring, until most of the chicken is cooked through, about 8 minutes. 
3. Meanwhile, in a food processor, combine the remaining beans and remaining 1 cup broth. Process to a smooth puree. 
4. Stir the bean puree and half-and-half into the soup. Divide the soup among 4 bowls and serve hot sprinkled with chees and cilantro. 

WW POINTS VALUE: 9 pts. 

Note: This recipe appears in the South Beach Diet Super Quick Cookbook. Chili is such a wonderful comfort food and this chili is a nice comforting chili. This is a different kind of chili because it uses chicken and white beans instead of the traditional beef and red beans. This chili can be frozen after its made and be enjoyed again when it is defrosted. 

Layered Chicken Taco Salad

Ingredients:

• 2 tsp. canola oil
• 1 lb. ground chicken  breast 
• 1 onion, chopped
• 2 garlic cloves, minced
• 1 tbsp. ground cumin
• 1 tbsp. ground dark chili powder
• 1 (8 oz.) can no-salt-added tomato sauce
• 1/4 cup water
• 1/4 cup shredded cheddar cheese
• 1/4 cup chopped fresh cilantro
• 1 cup fat-free refried beans
• 3 cups shredded iceberg lettuce
• 1/2 cup salsa verde
• 1/4 cup fat-free sour cream
• 12 reduced-fat tortilla chips

Makes 6 Servings (3/4 cup salad with 2 tortilla chips per serving)

1. Heat the oil in a large skillet over medium-high heat. Add the chicken, garlic, onions, cumin and chili powder. Cook, breaking up the chicken with a wooden spoon, until browned, about 8 minutes. Stir in the tomato sauce and water; bring to a boil. Reduce the heat and simmer, uncovered, until the flavors are blended and the liquid has evaporated, about 6 minutes. Remove the skillet from the heat; stir in the cheese and cilantro.
2. Spread the beans in the bottom of a 7 X 11-inch baking dish; top with a layer of the lettuce, hen with the chicken mixture, salsa, and finally a layer of sour cream. Tuck the chips around the dish. Serve at once.

WW POINTS VALUE: 5 pts. 

Note: This recipe appears in the WW Ultimate Chicken Cookbook. This is a wonderful dish to enjoy during the game day, movie night or any night of the week. It's quick, easy and flavorful. If you don't have ground chicken available, ground turkey works just as well. If you don't have salsa verde on hand, use homemade guacamole or homemade tomato salsa and the dish will be just as tasty. 

Spicy Tortellini & Roast Tomato Soup

Ingredients:

• 2 cups frozen sliced bell peppers and onions
• 2 garlic cloves, minced
• 2 cps reduced-sodium chicken broth
• 1 (15 oz.) can no-salt-added fire-roasted diced tomatoes
• 1 cup water
• 1/8 tsp. salt
• 1 1/2 cups refrigerated whole-wheat three-cheese tortellini (6 oz.)
• 2 tbsp. chopped fresh basil or cilantro
• 1 tbsp. sliced jalapenos

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

1. Combine bell peppers, onions, garlic, broth, tomatoes, water, and salt in a large saucepan. Bring to boil over high heat. Reduce heat; cover and simmer 5 minutes.
2. Stir in tortellini. Return to boil; reduce heat and simmer until tortellini are tender, about 8 minutes. Stir in basil or cilantro and jalapeno.

WW POINTS VALUE: 5 pts.

 

Note: This recipe appears in the WW Tastier than Takeout Cookbook. This is what I call comfort food that is quick and easy. This soup is something that you would order at a deli for lunch and it's delicious. I highly recommend using 1 cup each of sliced bell peppers and sliced onions for equal flavor and equal servings. If you don't want your soup to be spicy, omit the jalapeno and use no-salt-added diced tomatoes and the soup will still be delicious. Don't forget to sprinkle a little a touch of Parmesan cheese for an authentic Italian flare.

Seafood Paella

Ingredients:

• 1 tbsp. extra-virgin olive oil
• 1 (4 oz.) low-fat chorizo sausage link
• 1 medium onion, chopped
• 2 garlic cloves, minced
• 1/3 cup dry white wine
• 1 cup quick-cooking whole-grain brown rice
• 1 1/2 cups lower-sodium chicken broth
• 2 roasted red peppers (from a jar), thinly sliced
• pinch saffron
• 1/2 lb. large shrimp, peeled & deveined
• 2 large plum tomatoes, chopped
• 1/2 cup fresh or frozen baby peas
• 1 1/2 lbs. littleneck clams or cockles (about 2 dozen), cleaned
• 1 1/2 lbs. mussels (about 2 dozen), cleaned
• freshly ground black pepper

Makes 4 Servings

1. In a large saucepan, heat oil over medium heat. Add sausage and cook until browned on all sides, about 5 minutes; transfer to a cutting board. Add onion and garlic to the pan; cook over medium heat until softened, about 5 minutes.
2. Meanwhile, cut sausage into thin slices. Return sausage to the pan and add wine, scraping up any brown bits from the bottom of the pan. Add rice, broth, red peppers, and saffron; bring to a simmer, cover, and cook for 5 minutes.
3. Stir in shrimp, tomatoes, and peas. Add clams and mussels, cover, and cook until clams and mussels open, about 5 minutes. Discard any shellfish that haven't opened. Season lightly with black pepper. Divide among 4 bowls and serve warm.

WW POINTS VALUE: 8 pts.

 

Note: This recipe appears in the South Beach Diet Taste of Summer Cookbook. Paella is considered to be the national dish of Spain. I have never been to Spain but I've had paella a couple of times and paella is delicious. This is a healthy version of paella and it is flavorful and delicious. The original recipe called for a low-fat hot Italian turkey sausage link. I recommend using a chorizo sausage for an authentic Spanish taste. Chorizo is always used in paella so please don't insult the national dish of Spain. Also, bomba rice is typically use in making paella but this recipe calls for whole grain brown rice and the paella tastes just as good and it's perfect for people who are prone to heart disease, diabetes and other health concerns. If you don't have or like clams or mussels, double up on the shrimp and the paella will still be delicious. Paella is a wonderful comfort food and it's perfect for any kind of party or gathering. Serve this and company will eat this up.

Apple-Onion Chutney

Ingredients:

• 6 cups unsweetened apple cider
• 5 medium white onions, quartered
• 1/2 cup apple cider vinegar
• 1 tbsp. granular sugar substitute
• 1 tbsp. minced fresh ginger
• 3 large Granny Smith apples, diced
• pinch of ground cinnamon or ground cloves
• 1/4 tsp. salt
• pinch freshly ground black pepper

Makes 2 cups (1 tablespoon per serving)

1. Combine cider, onions, cider vinegar, sugar substitute, and ginger in a large saucepan. Bring mixture to a boil, reduce heat to a simmer, and cook, stirring occasionally, until the liquid to a syrupy consistency. 20-25 minutes.
2. Stir in apples, cinnamon, salt, and pepper. Continue to simmer gently until fruit is soft and chutney is thickened, 5-10 minutes. Serve warm or at room temperature.

WW POINTS VALUE: 0 pts.

 

Note: This recipe appears in the South Beach Diet Parties & Holidays Cookbook. This homemade condiment is a nice compliment to pork, chicken or ham. It's tangy and flavorful and can be enjoyed during the fall and winter months. The apples and onions make this chutney chunky and delicious.

Ultimate Onion Rings

Ingredients:

• 1/3 cup whole wheat flour
• 1 cup low-fat buttermilk
• 1/2 tsp. salt
• 1/2 tsp. freshly ground black pepper
• 1/2 cup plain dried bread crumbs
• 1/2 tsp. Old Bay Seasoning
• 1 large Sweet Onions, cut into 1/2-inch rounds and separated into 32 rings

Makes 4 Servings (8 onion rings per serving)

1. Preheat oven to 450 F. Spray two large baking sheets with nonstick spray.
2. Put flour in large zip-close plastic bag. Whisk together buttermilk, salt, and pepper in shallow bowl. Combine bread crumbs and Old Bay Seasoning in large shallow bowl.
3. Add onion rings, a few at a time, to flour; shake until coated. Dip rings, one at  time, into buttermilk mixture, then lightly coat with bread crumbs, transferring rings as they are coated to prepared baking sheets. Spray onion rings with nonstick spray. Bake, turning once, until golden and crispy, about 20 minutes.

WW POINTS VALUE: 4 pts.

 

Note: This recipe appears in the WW Family Meals Cookbook. When you think of onion rings, you think of greasy guilty pleasures that are crunchy. These onion rings are just as delicious as fried onion rings and I think they taste better than fried. These onion rings go great with any protein, especially grilled steak. I do highly recommend putting the bread crumbs and seasoning in a brown paper bag because it will be easier to coat the onion rings when your shake them all around. If you don't have Old Bay seasoning in your pantry, paprika will work just as well. You will need a knife and a fork to enjoy these onion rings they are that tasty.

Polenta

Ingredients:

• 1 tbsp. extra-virgin olive oil
• 1 cup onions, chopped
• 1 tbsp. garlic, chopped
• 1 cup cornmeal
• 5 cups boiling water
• 1/2 cup Parmesan cheese, grated
• salt
• freshly ground black pepper

Makes 4 Servings

1. Preheat oven to 350 F.
2. Heat a Dutch oven or deep sauté pan over medium heat. Add olive oil and onions. Season with salt and pepper. Cook until onions are translucent. Add garlic and cook until aromatic. Add cornmeal; stir to mix with onions. Add boiling water in a steady stream, whisking constantly. Bring to a simmer, stirring until the mixture looks homogenous, about 10 minutes. Cover tightly and place in preheated oven; cook for 50 minutes.
3. When the polenta is tender and no longer grainy, stir in Parmesan cheese and season well with salt and pepper.

Note: This recipe appears in the New Sonoma Diet Cookbook. This was my first time cooking polenta and it was a success. It was nice and creamy and the Parmesan added a touch of flavor. Polenta is similar to mashed potatoes but without all the complex carbohydrates. It goes great with any lean meat.

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.

Pasta Primavera with Provolone

Ingredients:

• 1 tsp. extra-virgin olive oil
• 2 onions, finely chopped
• 1 garlic clove, minced
• 1 green or red bell pepper, seeded & diced
• 1 medium zucchini, diced
• 1 cup coarsely chopped plum tomatoes
• 1/2 cup low-sodium chicken broth
• 1/4 tsp. salt
• 2 tbsp. finely chopped fresh parsley
• 1/4 tsp. dried oregano
• 1/4 tsp. crushed red pepper
• 3 cups hot cooked penne, farfalle, or medium pasta shells
• 1/3 cup shredded smoked provolone or other smoked cheese
• 1 tbsp. grated Parmesan cheese

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

1. In a large skillet over medium heat, heat the oil. Sauté the onions, garlic, bell pepper, and zucchini until the onions are golden, about 5 minutes.
2. Stir in the tomatoes, broth, salt, parsley, oregano, and red pepper; bring to a boil. Reduce the heat and simmer until thickened, about 10 minutes. Pour over the penne, then stir in the provolone and Parmesan.

WW POINTS VALUE: 5 pts.

 

Note: This recipe appears in the WW New Complete Cookbook. Pasta Primavera translates to springtime pasta and it was created to feature fresh spring vegetables with pasta. This dish includes zucchini and bell peppers that are high in nutrients. This colorful dish is full of flavor it will quickly become a favorite any night. Vegetarians and carnivores will really love this dish with all the earthy flavors. I highly recommend using Roma tomatoes in this dish for an authentic Italian flare. You can also use any kind of Italian cheese in this dish and your meal will still be good. One bite of this dish will make you feel like you're in Italy.

Baked Scrod with Ratatouille

Ingredients:

• 2 onions, chopped
• 4 garlic cloves, minced
• 1 small (3/4-lb.) eggplant, diced
• 1 red bell pepper, seeded and diced
• 1/2 green bell pepper, seeded and diced
• 1 medium zucchini, diced
• 2 tomatoes, seeded and chopped
• 3 tbsp. shredded fresh basil
• 2 tbsp. dried oregano
• 1 tsp. salt
• 1/2 tsp. freshly ground black pepper
• 1 lb. scrod fillets, cut into 4 pieces
• 2 tbsp. tomato paste
• 4 tsp. extra-virgin olive oil

Makes 4 Servings (1/4 casserole per serving)

1. Preheat the oven to 350 F. Spray a large skillet with nonstick spray, and heat. Sauté the onions and garlic until softened, about 5 minutes. Add the eggplant and bell peppers; cook, stirring frequently, until the peppers are softened, about 5 minutes. Stir in the zucchini, tomatoes, basil, oregano, salt, and pepper; cook, stirring, until the vegetables are tender, about 5 minutes longer. Transfer half the vegetables to a shallow 2 -quart baking dish.
2. Arrange the scrod over the vegetables. In a small bowl, mix the tomato paste and oil; spread over the fish. Top with the remaining vegetables and bake until the fish is just opaque in the center, 20-30 minutes.

WW POINTS VALUE:  4 pts.

 

Note: This recipe appears in the WW New Complete Cookbook. If you're ever craving fish and vegetables or an elegant dinner, this dish is for you. Don't be intimidated by the ingredients in this dish; it's very simple and worth the time and effort. You can use any kind of white fish such as haddock, halibut, Chilean sea bass, cod, etc. and your meal will still be delicious. This dish is a compliment to France and you'll be serving this to family and friends. Don't forget to serve white wine with this dish for a more authentic French flare.





Grilled Vegetables

Ingredients:

• 1 tbsp. extra-virgin olive oil
• 1 tsp. garlic, chopped
• 1 tbsp. low-sodium soy sauce
• 1 tbsp. fresh lemon juice
• 2 tbsp. chopped fresh herbs of choice (parsley, thyme oregano)
• 1 tsp. lemon zest
• 2 lbs. vegetables

Makes 4 Servings

1. Preheat a clean grill over medium-high heat.
2. Combine olive oil, garlic, soy sauce, lemon juice, herbs, and lemon zest. Toss with sliced vegetables.
3. Grill vegetables until grill marks are visible and they start becoming tender. Turn and finish cooking on the other side.

WW POINTS VALUE: 3 pts.

 

Note: This recipe appears in the New Sonoma Cookbook. This is a quick and easy side dish you can make and serve with any protein. Bell peppers, zucchini and yellow squash only take 5 minutes to grill, asparagus only takes 10 minutes, onions take 15 minutes, Portobello mushrooms take about 5 minutes while eggplant can take up to 10 minutes.



Ribollita Stew

Ingredients:

• 2 tbsp. extra-virgin olive oil
• 1 cup chopped mushrooms
• 2 cups onions, chopped
• 1 cup carrots, chopped
• 1 cup celery, chopped
• 2 tbsp. garlic, chopped
• 1/2 tbsp. thyme, chopped
• 1/2 tbsp. oregano, chopped
• 2 (15 oz.) cans diced tomatoes
• 4 cups low-sodium chicken broth
• 2 (16 oz.) cans white cannellini beans, with liquid
• 2 cups water
• 1 tbsp. parsley, chopped
• salt
• freshly ground black pepper
• fresh lemon juice to taste

Makes 6 Servings (1 ½ cups per serving)

1. Heat a large pot over medium-high heat. Add olive oil and mushrooms. Cook for 5 minutes or until the mushrooms are slightly browned.
2. Add onions, carrots, and celery; saute for 4 minutes. Add garlic and herbs; saute until aromatic. Add tomatoes and broth; cook for 10 minutes. Add beans and water. Bring to a simmer and for 45 minutes.
3. Season with salt, pepper and a squeeze of lemon. Stir in parsley.

WW POINTS VALUE: 9 pts.

 

Note: This recipe appears in the New Sonoma Cookbook. Ribollita stew is a Tusacan soup that is similar to minestrone. This soup is perfect on a cold winter afternoon or evening served with a side of whole wheat bread or after a healthy salad. This original recipe has 6 servings of vegetables. You can use different kinds of vegetables and beans such as kidney beans, zucchini, yellow squash, spinach, or kale. If you don't like the texture of cannellini beans or diced tomatoes, puree them both in a blender or food processor and pour them into the soup during the cooking process. It will make the soup more flavorful and give it a creamier texture. If you add a touch of chopped spinach, kale and a sprinkle of Parmesan cheese, the soup will have a more authentic Tuscan flavor.