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.

Grilled Steak with Texas Mop sauce

Ingredients:

• 1/2 cup no-salt-added tomato sauce
• 1/4 cup strongly brewed decaffeinated coffee
• 2 tbsp Worcestershire sauce
• 1 tbsp sugar-free pancake syrup
• 1 (1 1/2-lb.) sirloin steak, about 1 1/2 inches thick
• 1 tsp freshly ground black pepper

Makes 4 Servings

1. In a small saucepan, combine tomaot sauce, coffee, Worcestershire sauce and syrup. Bring to a simmer and remove from heat. Transfer 2/3 cup of the sauce to a small bowl and reserve for dipping.
2. Lightly coat a grill or grill pan with cooking spray and heat to medium-high. Rub steak on both sides with pepper. Grill steak , bastin frequently with remaining 1/3 mop sauce, 5-7 minutes per side for medium-rare. Allow steak to rest for 5-10 minutes.
3. Cut steak into thin slices, divide evenly among 4 plates and serve with reserved mop sauce for dipping.

WW POINTS VALUE: 7 pts

Note: This recipe appears in the South Beach Diet Taste of Summer Cookbook. Another Winner, Winner, steak dinner from the folks at South Beach. I'm not much of a coffee drinker but the coffee was delicious in this dish. Coffee often shows up in Texasin mop sauce. Mop sauce is a sauce that is used to mop, or baste, while it is cooking, resulting in a very moist and tender dish. Mop sauce came about hhen President Johnson threw a barbecue and called upon is favorite Pitmaster Walter Jetton to cook up a meal that often feed hundreds of people. This meal would be cooked on an open air fire pit that measured about 40 square feet. Walter would cover every square inch of this surface in ribs, roasts and meats of every variety. To keep the meat moist he mopped it, with a real mop. Hence the barbecue term, "mop." You can use any kind of steak, chicken, pork and certain kinds of fish with this mop sauce and you dinner will still be delicious. I do highly recommend seasoning the steak with freshly ground black pepper and garlic for a flavorful taste. Your family and friends will love this dish and keep coming back for more when you serve this dinner, trust me.



Breakfast Turkey Stack

Ingredients:

• 1 lb. ground turkey breast
• 2 tsp sugar-free pancake syrup
• 1/2 tsp dried sage
• 1/4 tsp cayenne pepper
• 1/4 tsp salt
• 1/8 tsp freshly ground black pepper
• 1/8 tsp ground ginger
• 1 tsp extra-virgin olive oil
• 1 large beefsteak tomato, cut into 4 slices
• 4 (1 oz.) slices reduced-fat cheddar cheese

Makes 4 Servings

1. Heat oven to broil.
2. Combine turkey, syrup, sage, cayenne, salt, pepper and ginger in a mixing bowl and mix well. Divide into 4 (1/2-inch) thick patties.
3. Heat oil in a large skillet over medium-high heat; cook patties until well browned and cooked through, about 4 minutes per side. Remove from heat.
4. Lay tomato slices in a single layer in a baking dish; season with salt and pepper. Top each slice with 1 turkey patty and 1 cheese slice; broil until cheese is melted, about 2 minutes. Serve hot.

WW POINTS VALUE: 5 pts.

Note: This recipe appears in the South Beach Diet Quick & Easy Cookbook. This is a deliciously filling Phase 1 dish that will fill you up and you won't be looking for something else to eat to make you happy. I like to think of this dish as sophisticiated diner food. I also like to think of this dish as breakfast for dinner. It's a savory dish that can be made in about 20 minutes.  You can also us ground chicken in this recipe and it will still taste delicious. This meal is also great for a Sunday Brunch paired with salad, bacon or deviled eggs. Now that's what I call upscale diner food for brunch!



Oat Smoothie

Ingredients:

• 2 1/1 cups strawberries, halved
• 1 cup fat-free plain yogurt
• 1/2 tsp granular sugar substitute
• 1/4 cup skim milk
• 1/4 cup chopped walnuts
• 3 tbsp oat bran
• 2 tbsp sugar-free pancake syrup
• 1/2 cup ice cubes

Makes 4 Servings

In a blender or food proccessor, combine the strawberries, yogurt, sugar substitute, milk, walnuts, oat bran, syrup and ice cubes. Blend until smooth and frothy.

WW POINTS VALUE: 3 pts

Note. This recipe appears in the South Beach Diet Cookbook. This is a wonderful breakfast shake if you're on the go and can easily be made in 15 minutes or less. This shake also makes for a delicious light snack during the day. You can substitute quick-cooking oats in place of the oat bran and it will taste like an oatmeal shake and it still taste delicious. The orginal recipe calls fornonfat dry milk but I used skim milk to make the shake smooth and creamy. You can also use any kind of berry or even a berry mixture in this recipe. This shake is great during a heat wave and it's too hot to cook.

South Beach Teriyaki Sauce

Ingredients:

• 1/2 cup light soy sauce
• 1/2 cup dry sherry
• 1/4 cup sugar-free pancake syrup
• 1/4 cup ground arrowroot
• 3 tbsp red wine vinegar
• 4 garlic cloves, crushed
• 1 tsp ground ginger
• 1/4 tsp hot-pepper sauce

Makes 1 1/2 cups

In a food processor, combine the soy sauce, sherry, syrup, arrowroot, vinegar, garlic, ginger and hot pepper sauce. Pulse until smooth. (Keeps covered  in the refrigerator for 1 week.)

WW POINTS VALUE: 1 pt. (2 tbsp per serving)

Note: This recipe appears in the South Beach Diet Cookbook. Makig your own condiments is easier than you think and it tastes just as good as store-baught condiments. This is the second kind of teriyaki sauce I've made and it's really sweet and savory. You can use this sauce for dipping and marinating chicken, beef, pork, fish and vegetables. You can even freeze this sauce and take it out when you need it for a simple grilled dinner.