Tomato Artichoke Calzone

 Ingredients:

• 1 lb. pizza dough, thawed out
• 1 cup tomato sauce
• 1 1/3 cup shredded mozzarella cheese
• 1/4 cup grated Parmesan cheese
• 1 can (13 1/2 oz.) artichoke hearts, drained & sliced into 1/4-inch pieces
• 1 tsp. dried basil
• 1 tsp. dried rosemary
• cooking spray

Makes 4 Servings (1/2 calzone per serving)

1. Heat oven to 425ºF. On a lightly floured surface roll out 1/4 of dough into an 11-inch circle; move to a parchment-covered baking pan.
2. Cover half of circle with 1/4 cup of sauce, 1/3 cup of mozzarella, 1 tablespoon of Parmesan cheese and 1/4 of artichokes, leaving a 1/2-inch boarder. Fold dough over sauced half, pinching edge with fingers and rolling edge up one turn. Repeat with remaining ingredients to make three more calzones.
3. Coat calzones with cooking spray. Bake until golden brown, about 15 to 20 minutes.

WW POINTS VALUE: 8 pts. 

Note: This recipe appears on www.weighteatchers.com. Calzones are a wonderful, filling comfort food when they are done right. The combination of  Italian cheeses, homemade tomatoe sauce and artichkoes is quite delicious no matter how you prepare it. If you're thinking of ordering takeout, put down the phone and make this instead. You'll save a lot of money and you'll be more satisfied. 

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!

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. 

Crudites with Arugula Pesto Dip

 Ingredients:

• 2 large bunches basil, leaves picked and stems discarded
• 1 large bunch arugula, trimmed
• 1/4 cup pine nuts
• 1 medium garlic clove, peeled
• 1/2 tsp. salt
• 6 tbsp. extra-virgin olive oil
• 2 tbsp. fresh lemon juice
• 2 tbsp. reduced-fat sour cream
• assorted fresh vegetables, such as asparagus, bell peppers, carrots, endive, radishes, and snow peas, cut up for dipping

Makes 1 1/2 cups dip

1. Finely ground basil, arugula, pine nuts, garlic, and salt in a food processor or blender. 
2. With machine running, add oil and lemon juice in a slow and steady stream. Add sour cream and process briefly just to combine. Transfer to a serving bowl, cover, and chill for 1 hour or overnight for flavors to blend. Serve at room temperature with assorted vegetables for dipping. 

WW POINTS VALUE: 1 pt. 

Note: This recipe appears in the South Beach Diet Parties & Holidays Cookbook. Crudites with homemade dip is quite delicious when it's done right. Arugula pesto is quite delicious; it has a peppery flavor to it. I added a touch of Parmesan cheese for a more traditional salty flavor and Parmesan cheese is a common ingredient in pesto. If you don't have arugula on hand, spinach or kale will work just as well and the pesto will be delicious. The leafy greens also adds nutrients such as calcium, folate and fiber. Serve this pesto with vegetables, grilled proteins of your choice or toasted bread and you and your guests will be satisfied. 

Plum & Toasted Almond Dessert Pizza

 Ingredients:

Dough:

• 1 1/2 cups whole wheat flour
• 1/4 cup granulated sugar
• 1 tbsp. baking powder
• pinch of salt
• 1/3 cup part-skim ricotta cheese
• 2 tbsp. cold unsalted butter, cut into pieces
• 1 egg white
• 2 tsp. low-fat milk
• 1 1/4 tsp. vanilla 

Topping:

• 1 egg white, lightly beaten
• 8 ripe purple plums (about 2 lbs.) halved, pitted & thickly sliced
• 1 tbsp. granular sugar
• 1 tsp. ground cinnamon
• 1 tsp. ground nutmeg
• 2 tbsp. sliced unbleached almonds

Makes 8 Servings (1 wedge per serving)

1. To make the dough, put the flour, sugar, baking powder and salt in a food processor; pulse to blend. Add the ricotta, butter, egg white, milk, and vanilla; pulse until the dough begins to form a ball. Wrap in plastic wrap and refrigerate at least 1 hour or up to overnight. 
2. Meanwhile, preheat the oven to 350 F. Lightly spray a large baking sheet with nonstick spray. 
3. Roll out the dough between 2 sheets of wax paper to form a 10-inch round. Remove the top sheet of wax paper and flip the dough onto the baking sheet; remove the wax paper. Fold the edge of the dough over to form a 1/2-inch rim. Bake for 10 minutes. Let cool about 5 minutes on the baking sheet on a rack. 
4. Brush the crust with the egg white. Beginning at the edge, arrange the plum slices in concentric circles, overlapping the slices slightly, sprinkle evenly with the sugar. Bake for 40 minutes. Sprinkle the almonds over the fruit and bake until the crust is golden brown and the plums soften but still hold their shape, about 10 minutes longer. Cut into 8 wedges and serve at once. 

WW POINTS VALUE: 5 pts. 

Note: This recipe appears in the WW Best-Ever Desserts Cookbook. Cooked fruit is such a delicious treat and you can enjoy a slice of pizza for dessert. Plum pizza is quite delicious. I reduced the granulated sugar from 1/2 cup to 1/4 cup  in the dough, 2 tablespoons to 1 tablespoon for the topping and added ground cinnamon and nutmeg to enhance the flavor of  the plum pizza. The dough for the pizza crust is refrigerated before being rolled out for two reasons: to relax the gluten in the flour and to make the dough easier to work with. This plum pizza is so delicious it will become a favorite at your table. 

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. 

Keto Spaghetti & Meatballs

Ingredients:

Meatballs:

• 1/2 lb. ground beef
• 1/4 lb. ground pork
• 2 tbsp. fresh minced garlic, divided
• 1/2 cup almond flour
• 2 tbsp. shredded Parmesan cheese
• 1 egg

Sauce:

• 1 tbsp. extra-virgin olive oil
• 1 1/4 cup crushed tomatoes
• 1 tsp. dried basil
• 1 tsp. dried thyme
• 1/2 tsp. dried oregano

Noodles:

• 5 cups zucchini noodles
• 1/4 cup chopped parsley

Makes 4 Servings (3 meatballs per serving)

1. In a large mixing bowl, combine the beef, pork, 1 tablespoon of the garlic, almond flour, Parmesan cheese, egg, and salt and pepper to taste.
2. Form the mixture into 12 meatballs.
3. Heat the olive oil in a large saucepan or Dutch oven over medium-high heat. Add the meatballs and cook for 2-3 minutes on all sides, until browned. Work in batches to avoid overcrowding, if needed. 
4. Remove the meatballs and set aside. 
5. Reduce the heat to medium. Add the remaining 1 tablespoon of garlic to the pan and saute for 1 minute. 
6. Add the crushed tomatoes, 1/2 cup water, basil, thyme. oregano, and salt and pepper to taste. Bring to a boil and then reduce heat to medium-low. Add meatballs back to the sauce and simmer covered for 10-12 minutes, until the meatballs are cooked through. 
7. Turn off the heat. Add the zucchini noodles to the pot and toss to warm. Scoop the noodles, meatballs, and sauce onto 4 plates and garnish with chopped parsley. 

WW POINTS VALUE: 11 pts. 

Note: This recipe appears in the New Keto-Friendly South Beach Diet book. Who knew keto-friendly spaghetti and meatballs could taste so good? This take on an Italian comfort food classic is quite filling and flavorful. You can make zucchini noodles with a spiralizer and they come out great. If you're planning ahead, you can make the meatballs and sauce in an airtight container in the refrigerator for up to 4 days. Then you can reheat the meatballs and toss with the zucchini noodles. You can also use ground turkey, veal, beef, chicken or pork in this recipe and the dish will still taste delicious. 

Spinach and Artichoke Quiche Cups

Ingredients:

• 3 large eggs, lightly beaten
• 1/2 cup heavy cream
• 2 Tbsp. olive oil
• 1/2 cup cherry tomatoes, halved
• 3 scallions, thinly sliced
• 1/3 cup canned artichoke hearts, chopped
• 1/3 cup cooked bacon (5-6 slices) or pancetta, chopped
• 1/3 cup roasted red peppers, chopped
• 2 cups baby spinach
• 1/3 cup Kalamata olives, pitted and sliced
• 1 Tbsp. fresh chopped oregano or 1 tsp. dried oregano
• 1/3 cup crumbled feta cheese
• 4 Tbsp. shredded kefalotiri or Parmesan cheese
• salt
• freshly ground black pepper

Makes 6 Servings (1 quiche per serving)

1. Preheat the oven to 375°F.
2. Line a 6-cup muffin tin with paper cupcake liners (or grease lightly with butter) and set aside.
3. Whisk together the eggs and heavy cream in a large bowl.
4. Heat the olive oil in a large skillet over medium heat. Add the cherry tomatoes and scallions and cook for 2 to 3 minutes, stirring often.
5. Add the artichoke hearts, bacon, roasted peppers and spinach. Cook for 1 minute until the spinach has just wilted.
6. Add the mixture to the bowl with the eggs and cream. Stir in the olives, oregano and feta and season with salt and pepper to taste.
7. Using a 1/4 cup measure, divide the mixture among the prepared cups, filling until about 1/4-inch from the top.
8. Sprinkle the shredded cheese on top.
9. Bake for 15 to 18 minutes, or until golden and the eggs are set.
10. Remove quiche cups from the oven and let them cool slightly before serving.

WW POINTS VALUE: 7 pts. 

Note: This recipe appears in the New Keto-Friendly South Beach Diet book. Don't be intimidated by the ingredients in this recipe. A quiche is a French dish that usually has a pastry crust and is filled with eggs, milk or cream. Quiches can also be made with vegetables, meat and seafood. These mini quiche cups are filled with Mediterranean flavors, both cheese and vegetables, and are great for breakfast, lunch or an on-the-go snack. Kefalotiri is a hard Greek cheese. If you don't have this chees on hand, Parmesan cheese will work just as well. These quiche cups are flavorful and will quickly fill you up. 

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. 

Prosciutto & Gouda Pizza

Ingredients:

• 1 tbsp. unflavored gelatin powder
• 2 cups almond flour
• 1/2 tsp. sea salt
• 2 tbsp. melted butter
• 1/4 cup grated Parmesan cheese
• 1 tsp. baking powder
• 1 tsp. dried thyme
• 1 tsp. dried rosemary
• 1/2 tsp. dried oregano
• 1/4 cup crushed tomatoes
• 1/4 cup basil leaves
• 1/2 cup shredded Gouda cheese
• 1/2 cup shredded mozzarella cheese
• 1 oz. chopped prosciutto

Makes 6 Servings (1 slice per serving)

1. Preheat the oven to 350 F. Grease a baking sheet very lightly with olive oil and set aside. 
2. Bring 1/4 cup of water to a boil in a small pot. Pour it into a small heatproof bowl. Sprinkle the gelatin over the top. Set the mixture aside for at least 5 minutes. 
3. Pulse the almond flour, salt, melted butter, Parmesan cheese, baking powder, thyme, rosemary, and oregano in a food processor until combined. Whisk the gelatin into the water to dissolve it and add this mixture to the food processor. Pulse for 1 minute, until a dough forms. 
4. Turn the dough out onto a large sheet  of parchment paper. Cover the dough with another large sheet of  parchment paper. 
5. Roll the dough out to a circle 8 inches in diameter and about 1/2-inch thick. 
6. Top the dough with the crushed tomatoes, basil leaves, shredded Gouda, shredded mozzarella, and chopped prosciutto. 
7. Transfer to the oven and bake for 12-15 minutes, until the crust is crispy and the cheese is bubbling.
8. Cut the pizza into 6 slices. Serve warm or store in an airtight container in the refrigerator for 3-4 days. 

WW POINTS VALUE: 10 pts. 

Note: This recipe appears in the New Keto-Friendly South Beach Diet book. Pizza can be a wonderful comfort food when it's done right. I was somewhat disappointed in this recipe. I loved the flavors of the herbs, cheeses and other toppings but the almond crust is what killed this dish. The almond crust  was very grainy and made the pizza somewhat inedible. I do recommend the toppings but put them on whole wheat dough instead. 

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. 

Smoky Goat Cheese & Almond Balls

Ingredients:

• 1 (8 oz.) package cream cheese
• 1 (10 1/2 oz.) package soft goat cheese
• 1 ripe avocado, mashed
• 1 tbsp. fresh lemon juice
• 1/3 cup shredded Parmesan or sharp cheddar cheese
• 3 tbsp. unsalted butter, softened or at room temperature
• 1/4 tsp. smoked paprika
• 1/4 tsp. minced garlic and/or onion powder
• 1/4 tsp. ground cumin

For the Garnish:

• 1/3 cup smoked almonds, chopped
• 3 tbsp. fresh chopped chives
• 1 tsp. fresh chopped thyme

Makes 24 balls (1 ball per serving)

1.  Whisk together all of the cheese ball ingredients until thoroughly combined. Add salt and pepper to taste. Refrigerate the mixture for about 30 minutes. 
2. Line a flat serving platter with parchment paper and set it aside. 
3. Mix together the garnish of smoked almonds, chives, and thyme in a small bowl. 
4. Scoop out 1 tablespoon of the cheese ball mixture and roll it into the almond garnish. Arrange the balls on the prepared platter and refrigerate until firm. 

WW POINTS VALUE: 3 pts. 

Note: This recipe appears in the New Keto-Friendly South Beach Diet book. These little cheese bites pack a creamy punch of flavor. These cheese balls make a nice snack and an appetizer for a gathering. The cheeses and the mashed avocado give these treats a nice creamy texture and they melt in your mouth. These cheese balls make a wonderful snack on their own or with vegetables or keto-friendly chips. 

Parmesan Roasted Broccoli Rabe

Ingredients:

• 1 lb. broccoli rabe
• 1 tbsp. extra-virgin olive oil
• 1/2 tsp. salt
• 1/4 tsp. garlic powder
• 1/4 tsp. chili flakes
• 1/4 cup Parmesan cheese

Makes 4 Servings

1. Preheat oven to 400 F. 
2. Trim the broccoli rabe to remove 1-2 inches of tough stem at the bottom. Cut the larger florets in half lengthwise. Place the broccoli rabe on a baking sheet and drizzle it with the olive oil, tossing to combine. Sprinkle the salt, garlic, and chili flakes on  top. 
3. Bake for 20 minutes, or until the broccoli rabe is tender. Remove it from the oven and toss it with the Parmesan cheese in a large bowl. Divide the prepared broccoli rabe into 4 portions and serve. 

WW POINTS VALUE: 2 pts. 

Note: This recipe appears in the New Keto-Friendly South Beach Diet book. Roasted vegetables with Parmesan cheese is quite delicious. Broccoli rabe is a lower-carb alternative to broccolini and is a great way to add more green vegetables to a keto-friendly diet. You can also use broccoli or cauliflower in this recipe and the side dish will still be delicious. This side dish goes great with any kind of protein such as chicken, turkey, veal, pork , beef and fish. 

Stuffed Chicken Breasts with Zucchini Fettuccine

Ingredients:
Chicken:

• 2 tbsp. extra-virgin olive oil
• 2 shallots, finely chopped
• 1 tsp. minced garlic
• 2 tbsp. sun-dried tomatoes
• 2 cups cremini mushrooms, thinly sliced
• 4 pieces (about 4 oz. each) thinly-sliced boneless, skinless chicken breasts
• 4 tbsp. cream cheese
• 1/2 cup chicken stock or water

Filling:

• 2 tbsp. shredded Parmesan cheese
• 1 tbsp. capers, chopped
• 3 tbsp. freshly chopped Italian parsley
• 3 tbsp. pine nuts

Fettuccine:

• 1 tbsp. extra-virgin olive oil
• 2 medium zucchini or yellow squash, spiralized, sliced, or peeled into ribbons with a vegetable peeler, or sliced into thin rounds
• 1 garlic clove, finely minced
• 1/2 cup cherry tomatoes, cut in half
• 2 tbsp. fresh chopped basil leaves

Makes 4 Servings

1. Preheat the oven to 400 F. Lightly grease a 9 x 13-inch baking dish with olive oil and set it aside. 
2. Heat the oil in a large skillet and sauté the shallots, garlic, and sun-dried tomatoes for 2-3 minutes. Add the mushrooms. Cook until the mushrooms are tender and all liquid has evaporated, about 4 -5 minutes. 
3. Transfer the mixture to a large bowl and stir in the Parmesan cheese, capers, parsley, and pine nuts to create a filling for the chicken.
4. Place the chicken breasts between 2 sheets of plastic food wrap and gently flatten them to about 1/2-inch, using a meat mallet. Season with salt and pepper to taste. 
5. Spread each chicken fillet with 1 tablespoon of the cream cheese and spoon 1/4 of the filling on top. 
6. Roll up the breasts, tucking in the ends, and secure them with kitchen twine or wooden toothpicks. 
7. Arrange the stuffed chicken, seam side down, onto the greased baking dish. Add the chicken stock and bake for about 20-25 minutes, or until the chicken is cooked through and golden. Transfer the chicken to a plate and tent with aluminum foil to keep warm; set aside. 
8. To make the fettucine, heat the olive oil in a large skillet over medium heat, adding the spiralized or otherwise precut zucchini, garlic and tomatoes. Cook, tossing often, for 2-3 minutes, or until the zucchini pieces are just tender. Stir in the basil and remove the mixture from the heat. Season with salt and pepper to taste. 
9. Slice the stuffed chicken breasts evenly into 4 slices and serve alongside the zucchini fettucine. 

WW POINTS VALUE: 9 pts. 

Note: This recipe appears in the New-Keto Friendly South Beach Diet book. Don't be intimidated by the ingredients in this dish. This Italian dish is flavorful and full of vegetables. The stuffing for the chicken is quite tasty and the zucchini fettucine is quite delicious. You won't miss the traditional pasta that goes with the chicken. The chicken is also succulent and flavorful too you will want to eat it again. 

Almond Flour Chicken Piccata

Ingredients:

Chicken:

• 2/3 cup almond flour
• 1/4 cup shredded Parmesan cheese
• 4 small or medium boneless, skinless chicken breasts
• 1 egg
• 2 tbsp. whole buttermilk
• 2 tbsp. extra-virgin olive oil
• 2 tbsp. chopped fresh parsley, divided

Sauce:

• 1 tbsp. butter
• 2 garlic cloves, minced
• 1/2 cup chicken broth
• 1/4 cup lemon juice
• 3 tbsp. capers

Makes 4 Servings

1. Combine the almond flour and Parmesan cheese with salt and pepper to taste in a shallow bowl and set aside. 
2. Pat chicken dry and then season it with salt and pepper to taste. Place the chicken breasts in a resealable bag. Press out the air and seal the bag. Pound the chicken breasts until they are about 1/2-inch thick. 
3. Whisk the egg buttermilk, and 1 tablespoon of water in a small bowl until combined. Add the mixture to the bag with the chicken. Reseal it, and shake to coat the chicken breasts.
4. Heat the olive oil over medium-high heat in a large sauté pan. 
5. Remove the chicken from the bag, allowing the excess egg mixture to drip away. Place the chicken breasts in the almond mixture and press to coat both sides. Shake away any excess and transfer the chicken to the hot pan. 
6. Cook for 2-3 minutes per side, until cooked through and golden. Remove the chicken from the pan and keep it warm. 
7. Melt the butter in the same sauté pan. Add the garlic and cook for 30 seconds, until fragrant. 
8. Add the chicken broth, lemon juice, and salt and pepper to taste. Bring the mixture to a boil and then reduce the heat and cook for 2-3 minutes, until slightly thickened. Use a wooden spoon to scrape up any browned bits. 
9. Remove the sauce from the heat. Add the capers and 1 tablespoon of the parsley; stir to combine. 
10. Place one chicken breast one each of 4 plates, top with the sauce, and garnish with the remaining parsley. 

WW POINTS VALUE: 12 pts. 

Note: This recipe appears in the New Keto-Friendly South Beach Diet book. You don't have to be afraid of the words 'keto-friendly.' Keto is short for ketogenic, referring to a diet that is low in carbohydrates and high in protein. This version of a classic Italian dish is keto-friendly because it uses almond flour instead of whole wheat or regular flour. This dish is very flavorful and delicious. The combination of lemon juice, chicken broth, garlic, and capers give this dish a tasty flare. This dish will become a favorite it's that good. 

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. 

Pesto Pasta Salad

Ingredients:

• 3 tbsp. pine nuts
• 1 medium garlic clove, unpeeled
• 6 oz. whole wheat penne
• 1 1/2 cups packed fresh basil leaves
• 1 cup packed baby spinach leaves
• 1 tbsp. fresh lemon juice
• 1 tbsp. extra-virgin olive oil
• 1/3 cup grated Parmesan cheese
• 1/4 cup fat-free cottage cheese
• salt
• freshly ground black pepper
• 2 medium tomatoes, coarsely chopped

Makes 4 Servings

1. Bring a large pot of lightly salted water to a boil. 
2. Meanwhile, in a small ungreased skillet over medium-low heat, toast the pine nuts, shaking the pan often, until golden and fragrant, 1-2 minutes. Pour onto a plate to stop the cooking. 
3. Add the garlic to the boiling water and cook for 1 minute. Using a slotted spoon, remove from the water. When cool, peel and coarsely chop.
4. While the garlic is cooling, add the pasta to the boiling water and cook according to package directions. Reserving 1/4 cup of the cooking water, drain the pasta in a colander and rinse under cool running water. Drain well. 
5. While the pasta is cooking, make the pesto: In a food processor pulse the pine nuts, garlic, basil, spinach, lemon juice, oil, and 2 tablespoons water until combined. Add the Parmesan and cottage cheese. Process until well combined. Season with salt and pepper to taste. 
6. In a large serving bowl, toss the cooled pasta with the pesto, slowly adding reserved cooking water until the sauce is desired consistency. Fold in the tomatoes and serve. 

WW POINTS VALUE: 8 pts. 

Note: This recipe appears in the South Beach Super Quick Cookbook. Pasta is a wonderful comfort food once in a while. A pasta salad can be very delicious and filling for lunch or dinner and this particular salad does just that. Adding spinach or kale to the pesto keeps the color and boosts it will a touch more vitamins and minerals. You can cook this salad once and eat it twice. You can add cooked chicken or pork for a higher protein meal or make a double or triple batch of pesto and toss the salad with steamed vegetables of your choice. 

Roasted Tomato & Chicken-Topped Parmesan Crisps

Ingredients:

• 8 plum tomatoes halved lengthwise
• 2 tsp. extra-virgin olive oil
• 1/2 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 1 cup (4 oz.) grated Parmesan cheese
• 1 tbsp. whole wheat flour
• 1/4 lb. thinly sliced deli-roast chicken breast, cut into 16 pieces
• 4 fresh basil leaves, thinly sliced

Makes 16 Servings (1 piece per serving)

1. Preheat the oven to 375 F. Spray a shallow baking pan with nonstick spray and line a baking sheet with parchment paper or foil.
2. Arrange the tomatoes, cut-side up, in the baking pan. Brush with the oil and sprinkle with the salt and pepper. Roast until the tomatoes are tender and the skins wrinkle, about 1 hour. Remove from the oven and let cool. 
3. Meanwhile, stir together the cheese and flour in a small bowl. Drop the cheese mixture by tablespoons onto the lined baking sheet about 2 inches apart, making a total of 16 rounds. Spread each round of cheese to form 2-inch rounds. Bake until golden, 8-10 minutes. Let the crisps cool about 2 minutes. Using a wide spatula, transfer the cheese crisps to a rack to cool completely. 
4. When cool, transfer the Parmesan crisps to a platter. Place a piece of chicken on each crisp, top with a tomato half, then sprinkle with the basil. 

WW POINTS VALUE: 1 pt. 

Note: This recipe appears in the WW Ultimate Chicken Cookbook. This is what I call a decadent bite to eat. The combination of chicken, Parmesan cheese and roasted tomatoes is absolutely delicious. You can use a grilled, boneless, skinless chicken breast in this recipe and the dish will still be delicious. Roasting tomatoes intensifies the flavor and makes them more succulent and juicy. The Parmesan crisps add a nice, salty touch to the meal. Serve a side of steamed broccoli and you have an elegant meal. 

PIzza Meat Pie

Ingredients:

• 1 lb. extra-lean ground beef
• 1/2 cup nonfat milk
• 1/2 cup whole wheat bread crumbs
• 1 tsp. salt
• 1/2 tsp. freshly ground black pepper
• 2 garlic cloves, minced
• 1 cup (4 oz.) shredded reduced-fat mozzarella cheese
• 2 tbsp. tomato paste
• 1/2 cup water
• 1 cup (4 oz.) sliced mushrooms
• 1 tsp. dried oregano
• 2 tbsp. finely chopped onion
• 1/3 cup grated Parmesan cheese

Makes 4 Servings

1. Preheat the oven to 350 F.
2. In a medium bowl, combine the beef, milk, bread crumbs, salt, pepper, and garlic. Mix well. Pat the mixture into a  9-inch pie plate.
3. In the same bowl, combine the mozzarella cheese, tomato paste, water, mushrooms, oregano, and onion; mix well. Spoon the mixture over the meat mixture in the pan. Sprinkle with the Parmesan cheese. 
4. Bake for 35-40 minutes, or until the meat is no longer pink. 

WW POINTS VALUE: 10 pts. 

Note: This recipe appears in the South Beach Diet Cookbook. If you like meat and pizza, this dish is for you. This is like eating a meaty pizza without the crust. It's filling and flavorful and easy to make. You can use any ground protein in this dish and the meat pie will still be delicious. If you don't have mushrooms on hand, substitute sliced bell peppers and the pie will still be good. 

Chicken and Dumplings

Ingredients:

• 4 tsp. extra-virgin olive oil 
• 2 tbsp. whole wheat flour
• 3 cups low-sodium chicken stock
• 1/2 lb. chicken, cooked, cut in 1/2-inch x 1-inch pieces
• 3 cups roasted vegetables
• 1/4 cup peas, frozen 
• 1 tbsp. chopped fresh parsley
• salt
• freshly ground black pepper

Dumplings:

• 1/2 cup whole wheat flour
• 1 tsp. baking powder
• 1 tbsp. grated Parmesan cheese
• 1 tsp. fresh dill
• 1 tsp. dried parsley
• 1 tsp. unsalted butter
• 1/4 cup low-fat milk

Makes 4 Servings

1. Preheat oven to 400 F.
2. For the dumplings: Combine the flour, baking powder, Parmesan cheese, and herbs in a food processor. Pulse in the butter until it becomes small pieces. Move to a bowl. Stir in the milk until just combined. 
3. For the chicken mixture: Place the olive oil in a saucepan or Dutch oven 9 inches by 3 to 4 inches deep. Heat over medium heat, add flour, and stir and cook for 3 minutes. Pour in the chicken stock in a gradual stream, stirring constantly with a whisk to remove all lumps. Bring to a simmer; then reduce to a bare simmer. Cook for 15 minutes. Add the chicken, vegetables, peas, and parsley. Bring to a simmer and adjust seasonings. Drop dumpling mixture by teaspoons on top of stew. Cover and place in preheated oven. Bake for 15 minutes or until dumplings are cooked through. 

WW POINTS VALUE: 9 pts. 

Note: This recipe appears in the New Sonoma Diet Cookbook. Chicken and dumplings is a classic comfort food that tastes good. This dish flavorful and filling. I added Parmesan cheese and herbs to the dumpling mixture to add more flavor to the dish as well as adding garlic to the stew. If you don't have roasted vegetables on hand, frozen vegetables of your choice will work just as well.