Chicken Milanese Style

Ingredients:

• 4 (3 oz.) chicken breast cutlets
• 1/4 tsp freshly ground pepper
• 1/4 cup Italian-seasoned dried bread crumbs
• 2 tbsp grated Parmesean cheese
• 1 1/2 tsp olive oil
• 3 cups mixed baby salad greens
• 1 cup grape tomatoes or havled cherry tomatoes
• 1/4 cup matchstick-cut carrots
• 3 reduced-fat balsamic dressing

Makes 4 Servings

1. Sprinkle the chicken with the pepper. Combine the bread crumbs and Parmesean on a sheet of wax pepper; coat the chicken with the crumb mixture, pressing lightly so it adheres.
2. Heat the oil in a large skillet over medium heat. Add the chicken and cook until browned and cooked through, about 2 minutes on each side.
3. Meanwhile, combine the salad greens, tomatoes, and carrots in a medium bowl. Drizzle with the dressing and toss to coat evenly. Place 1 chicken cutlet on each of the 4 plates and top evenly with the salad.

WW POINTS VALUE: 4 pts . (1 chicken cutlet and 1 cup salad)

Note: This recipe appears in the WW in 20 Minutes Cookbook. I was hungry for dinner and wanted some comfort food and this dinner hit the spot. This is a delicious dinner that can be made on the weekmight after a long day. This chicken is very easy to make and has a nice flavor with few ingredients to it as does the salad. The salad is very colorful plus you are getting all your nutrients. Make sure you pound your chicken into thin cutlets so they all cook evenly and nobody gets any uncooked chicken.

French Onion Soup

Ingredients:

• 2 tsp extra-virgin olive oil
• 2 Spanish onions, slivered
• 1 small leek, cleaned and sliced
• 1 cup low-sodium beef broth
• 1/8 tsp freshly ground black pepper
• 1 cup water
• 2 sliced semolina bread, toasted
• 4 tsp grated Parmesean Cheese
• 1/3 cup shredded reduced-fat Swiss Cheese

Makes 2 Servings

1. In a small saucepan over medium heat, heat the oil. Saute the onions and leek until the onions are golden, about 15 minutes. Add the stock, pepper and water; bring to a boil. Reduce the heat and simmer, covered, 15 minutes.
2. Preheat the broiler. Set 2 flameproof bowls on a baking sheet. Ladle the soup into the bowls; top with the bread. Sprinkle with the Parmesean, then with the Swiss cheese. Broil until the cheese melts, about 2 minutes.

WW POINTS VALUE: 5 pts.

Note: This recipe appears in the WW New Complete Cookbook. Soup is the best comfort food when the weather is cold. French onion soup is so deliciously comforting and a classic French bistro dish. Even though the recipe calls for 2 Spanich onions, you only need 1 Spanish onion because you'll be pretty full with the bread, cheese, onion and leek.

Eggless Caesar Salad

Ingredients:

• 1 tbsp fresh lemon juice
• 2 anchovy fillets, minced
• 1 garlic clove, minced
• 1/2 tsp Dijon mustard
• 1/2 cup extra-virgin olive oil
• 1 tbsp finely grated Parmesean cheese
• 1 (1 1/2-lb.) head romaine lettuce, chopped (8-10 cups)
• salt
• freshly ground black pepper

Makes 4 (2-cup) Servings

Whisk together lemon juice, anchovy, garlic, and mustard in a large mixing bowl; slowly whisk in oil. Stir in cheese and season to taste with salt and pepper. Add lettuce, toss, and serve.

WW POINTS VALUE: 4pts

Note: This recipe appears in the South Beach Diet Quick & Easy Cookbook. Who doesn't love Caesar salad? Once in a while, you have this craving for a Caesar salad but you think, 'I have to go out to a fancy restaurant and order it.' Not anymore you don't. You can make this classic dish in your kitchen in 15 minutes. You won't miss the eggs in this dish either because it's a very filling dish that will ease your hunger and satisfy your appetite. You can top it with grilled chicken or shrip to make it a lunch or dinner or you can add your own homemmade multigrain croutons to the salad. I highly recommend using mutligrain bread toasted abd brushed with olive oil and sliced into 1/2-inch cubes and tossed into the salad. Salt is optional because the anchovies already add some saltiness to the dish.

Spaghetti with Ricotta and Fresh Tomato Sauce

Ingredients:

• 8 oz. whole-wheat spaghetti
• 6 large plum tomatoes, finely chopped
• 3/4 cup part-skim ricotta cheese
• 1/4 cup freshly grated Parmesean cheese
• 1/2 cup chopped fresh basil, plus basil leaves for garnish
• 3 garlic cloves, minced
• 2 tsp extra-virgin olive oil
• 1/4 tsp salt
• 1/8 tsp freshly ground black pepper

Makes 4 ( 1 1/2-cup)

1. Bring a large pot of lightly salted water to a boil. Add spaghetti and cook according to the package directions al dente.
2. While pasta is cooking, in a large bowl,combine the tomatoes, ricotta, Parmasean, chopped basil and garlic.
3. Reserve 1/4 cup of the pasta cooking liquid, drain pasta. Add pasta to the bowl with tomato mixture. Add oil, salt and pepper; toss gently. Add reserved cooking liquid and stir to make a sauce. Garnish with basil leaves and serve warm.

WW POINTS VALUE: 6 pts.

Note: This recipe appears in the South Beach Diet Taste Summer Cookbook. I have always wanted to try this recipe and today was the perfect day for this dish because it was a little hot outside to grill and I wanted some comfort food to fill me up. This was such a delicious dish I would have it again. The taste of a summer-fresh tomato from the farmers' market mixed in with ricotta, basil and Parmesean cheese. This dish is perfect for warm weather dinning because the only thing you have ot cook is the pasta. The sauce is cold and heavenly and can be used to make a different kind of grilled cheese sandwich for lunch the next day (if you have any sauce leftover!). I like to think of this dish as the alternative to spaghetti and meatballs and it's the perfect meal for vegetarians. One bite of this dish and you'll feel like you're in Italy.

Parmesan and Swiss Chard Omelet

Ingredients:

• 1 tablespoon + 1 teaspoon extra-virgin olive oil, divided
• 1 small shallot, finely chopped
• 1 bunch Swiss chard, leaves only, washed and chopped
• 1 medium garlic clove, minced
• 2 tablespoons finely grated Parmesan cheese
• 4 large eggs
• Salt 
• Freshly ground Black pepper

 

 Makes 2 Servings

1. Warm 1 teaspoon of oil in large nonstick skillet over medium-low heat.
2. Add shallot; cook 3 minutes, until softened, stirring. Add chard; let sit in pan 2 minutes to begin wilting. Cook 8 minutes, until tender, stirring occasionally. Stir in garlic in last minute of cooking. Scrape mixture out of pan into a medium bowl. Stir in cheese.
3. In small bowl, lightly beat eggs, salt, and pepper. Wipe out skillet with paper towel; add remaining 1 tablespoon oil and place over medium-high heat. Once the pan is hot, add eggs; let them sit for 3 seconds, until edges begin to set. Using a spatula, draw the lightly cooked egg to the center of the pan. Tilt the pan to the side so the uncooked egg runs to the bare spot at the edge of the pan. Repeat process all around the edges of the pan until omelet is just set but still moist.
4. Add chard filling evenly over top half of the omelet. Cook a few more seconds to melt cheese. Run the spatula quickly along the side of the pan to loosen the edges. Jerk the pan sharply away from you a few times; the omelet should slide up the far side of the pan. Tilt the pan, resting the far edge on a serving plate. Gently roll omelet onto plate, using the spatula to fold over the omelet. Serve immediately.

 WW POINTS VALUE: about 4-5 points per omelette



Note:This recipe appears on http://www.thesouthbeachdiet.com/. I don't know the exact point amount for this recipe because I did not have all the nutritional information for this recipe. Sometimes breakfast for dinner is what the doctor ordered. This omelette is delicious. You can substitute spinach for the swiss chard an onions for the shallots. I did it and it was filling and delicious.

Asparagus Soup with Parmesean Sprinkle

Ingredients:

• 1 tbsp extra-virgin olive oil
• 1 small onion, chopped
• 1 garlic clove, minced
• 2 1/2 lbs.asparagus, ends trimmed and cut into 1 1/2-inch lengths
• 4 cups low sodium chicken broth
• 4 tsp freshly grated Parmesean cheese
• Salt
• Freshly ground pepper

Makes 4 (1 1/4-cup) Servings

1. Heat oil over medium heat in a medium saucepan. Add onion, garlic and asparagus and cook, stirring occasionally, until onions soften, 5-7 minutes. Do Not Brown!
2. Add broth, bring to a simmer, and cook until asparagus is just tender, about 10 minutes.
3. Remove from the heat and carefully puree with a blender or hand blender. Return to the pan, gently reheat and season with salt and pepper to taste. Serve each with  a sprinkle of Parmesean.

 WW POINTS VALUE: 1 pt.

Note: This recipe appears in the South Beach Diet Quick and Easy Cookbook. This dish is a delicious dish for lunch, a small snack or can even be served as an appetizer or main course for dinner. It may look disgusting to look at but it's certainly heavenly in your mouth. Even though there are a few simple ingredients in this soup, it is rich and flavorful. Plus if you have any vegetarian friends, they will love you if you cook this soup.

Breakfast Popovers with Parmesean

Ingredients:

• 1/2 cup liquid egg substitute
• 1 1/2 cups whole wheat flour
• 1 cup + 2 tbsp skim milk
• 1 tbsp trans-free margarine, melted
• 3 tbsp grated Parmesean cheese

Makes 8 Servings

1. Preheat the oven to 375 F. Coat 8 custard cups or pop-over-pan cups with cooking spray.
2. Whisk the egg substitute in a medium bowl. Add the flour, milk and margarine and whisk until the ingredients are combined. Stir in the cheese.
3. Evenly divide the batter among the prepared cups. Place the cups on a large baking sheet.
4. Bake for 30 minutes, or until the popovers are puffed and golden. Remove the popovers from the cups and serve hot.

 WW POINTS VALUE: 2 pts.

Note: This recipe appears in the South Beach Diet Cookbook. The South Beach Diet has wonderful recipes on everything. I loved the SB Frittatas and this recipe looked very simple and delicious. If you don't have pop-over pan cups, you can use muffin tins insteand and they will work just as well. These popovers are delicious for breakfast and a midday snack. Whatever you don't eat, freeze the left over popovers and take one out for a breakfast-on-the go. The Parmesean cheese give this egg treat a nice touch. You can also use Romano or Asiago cheese if you don't have Parmesean.

Vegetable Frittata with Parmesan

Ingredients:

• 2 tbsp trans-free margarine
• 1 onion, chopped
• 2 zucchini, thinly sliced
• 4 large mushrooms. chopped or 6 sun-dried tomatoes thinly sliced
• 1/2  large red pepper, chopped
• 1/2 tsp salt
• 1/4 tsp dried thyme, crushed
• 1/4 tsp freshly ground pepper
• 4 large eggs, at room temperature
• 1 cup liquid egg substitute
• 1 1/2 tbsp grated Parmesan cheese (optional)

Makes 4 Servings

1. Place the broiler rack in the lowest (6-7" from the heat source) and preheat the broiler.
2. Melt 1 tbsp of the margarine in a large oven-safe nonstick skillet over medium heat. Add the onion, zucchini, mushrooms or sun-dried tomatoes, bell pepper, 1/4 tsp of the salt and 1/8 tsp of the pepper. Cook, stirring occasionally, for 8 minutes, or until the vegetables are tender and no juices remain in the pan.
3. In a large bowl, combine the eggs, egg substitute, the remaining 1/4 tsp salt, the remaining 1/8 tsp pepper and the cheese, if using.
4. Melt the remaining 1 tbsp margarine in the skillet with the vegetables over very low heat. Pour in the egg mixture. Cook, uncovered, and without stirring, for 15 minutes, or until only the top remains runny. Place the skillet under the broiler an cook under the broiler for 2 minutes, or until the eggs are just set. Slide the fritatta onto a large serving plate to serve.

WW POINTS VALUE: 5 PTS

Note: This recipe appears in the South Beach Diet Cookbook. I have never had a fritatta and I've always wanted to try to make one. You'll be surprised how easy it is to make and how delicious it is. All of the veggies in this dish make this dish a very colorful and healthy meal. Plus it's perfect to serve all your vegetarian friends. Although this recipe is listed in the breakfast chapter, I highly recommend serving this dish at dinner or as a brunch because you won't have the time and effort in the morning to make this.

Zucchini Risotto with Sun-Dried Tomatoes

Ingredients:

• 3 1/2 cups reduced-sodium vegetable broth
• 1/2 cup tomato juice
• 1 tbsp olive oil
• 6 shallots, finely chopped
• 4 medium zucchini, chopped
• 1/2 dry white wine
• 1 1/3 cups Aborio rice
• 16 sun-dried tomato halves (not oil-packed), finely chopped
• 1/2 cup finely chopped fresh parsley
• 1 tbsp finely chopped fresh majoram, or 1 tsp dried
• 2 tbsp grated Parmesean cheese
• 1/4 tsp freshly ground pepper
• Chopped fresh parsley, to garnish

Makes 4 Servings

1.  In a medium saucepan, combine the stock and tomato juice; bring to a boil. Reduce heat and simmer.
2. In a medium nonstick pan, heat the oil. Saute the shallots until soft, about 2 minutes. Add the zucchini and wine; cook until the zucchini is softened, about 5 minutes longer. Add the rice; cook, stirring, about 1 minute.
3. Add 1 cup of the stock mixture, the sun-dried tomatoes, parsley and majoram; cook, stirring, until the liquid is absorbed. Continue adding stock, 1/2 cup at a time, stirring until the stock is absorbed before adding more, until the rice is just tender. The total cooking time should be about 25-30 minutes. Stir in the cheese and pepper; serve at once, garnished with parsley.

WW POINTS VALUE: 7 (1 1/2 cups per serving)

Note: This recipe appears in the WW New Complete Cookbook. If you ever saw the photo for this recipe, you would want to cook it too. I have never  made risotto before and I was dying to try. This dish looks complicated but it it very easy to make. Just remember to have all your ingredients in place an follow the directions step by step. If you want an alcohol-free risotto, you can substitute nonalcoholic dry white wine or vegetable broth for the wine and it tastes just as delicious. The serving size is 1 1/2 cups but you will be just as full with 1 cup because it's so good.

Haddock with an Herb and Bread Crumb Topping

Ingredients:

• 1 1/2-2 lbs. haddock, skin left on
• Vegetable Oil or extra-virgin olive oil
• 1/2 cup bread crumbs
• 2 tbsp freshly grated Parmigiano-Reggiano cheese
• 2 tbsp chopped fresh parsley or sweet marjoram. or 1 tbsp fresh tarragon

Variation: With Roasted Red Peppers

Slice about 3 tbsp roasted red peppers into tin strips and place on the haddock. Top with the bread crumbs and proceed below.

1. Preheat the oven to 400 F
2. Dry the haddock and oil lightly. Place in a large baking dish skin side down. Mix together the bread crumbs, cheese and herbs. Spread over the fish. Bake for 10-12 minutes, or until cooked through but still slightly translucent.

Makes 4 Servings

WW POINTS VALUE: Who Knows?

Note: This recipe appears in the New Legal Seafood Cookbook. The recipes in this cookbook look SO delicious I can't wait to try them all. If you don't have haddock, don't worry. You can use virtually any fish fillet in this recipe and  so I used cod.You can also change the herbs to vary the flavor. I had this reip the other night with roasted red peppers as a side and it was a nice dish. The red peppers also add color to yo plate. This is an easy fish dish to prepare if you or anyone else is learning to cook fish.

Pesto Sauce

Ingredients:

• 1 bunch fresh basil, stems removed (about 2 cups packed leaves, julienned or chiffonaded)
• 3 tbsp pine nuts
• 1 tbsp oilive oil
• 2 garlic cloves, crushed
• 1/4 tsp salt
• 2 tbsp water
• 1/2 cup + 2 tbsp grated Parmesean cheese

Makes 6 Servings

In a food processor or blender, combine the basil, pine nuts, oil, garlic, salt and water; puree. Add the cheese and puree for 30 seconds.

WW POINTS VALUE:  2 (3 tbsp per serving)

Note: This recipe appears in the WW New Complete Cookbook. I've always wanted to try pesto and this looked like the perfect beginner's recipe. There is nothing like the blended scents of fresh basil, olive oil, pine nuts and Parmesean cheese. Pesto is a popular Italian specialty that's used in many dishes such as pasta, meat dishes and even fish. Pesto can even be mixed with some sour cream for a tasty dip/ condiment. Store-bought pesto is always available but you can easily make your own hen basil is at its peak in the summer.

Oven Fried Chicken with Almonds

Ingredients:

• 1 cup whole wheat bread crumbs
• 1/4 cup grated Parmesean cheese
• 1/4 cup finely chopped almonds
• 2 tbsp finely chopped parsley
• 1 garlic clove, crushed
• 1 tsp salt
• 1/4 tsp dried thyme
• Pinch of ground pepper
• 1/4 cup extra virgin olive oil
• 2 lbs. boneless, skinless chicken breasts, pounded to 1/2" thickness and cut into 12 pieces
• Sprig italian Parsely, for garnish

Makes 6 Servings

1. Preheat the oven to 400 F. In a medium bowl, combine the bread crumbs, cheese, almonds, parsley, garlic, salt, thyme and pepper. Mix thoroughly.
2. Place the oil in a shallow dish. Dip the chiken first in the oil, then dredge in the crumb mixture. Place the chicken in a shallow baking pan.
3. Bake for 25 minutes, or until a thermometer inserted in the center of a piece registers 170 F and the juices run clear. (Do not turn the chicken during cooking.) Garnish with parsley.

WW POINTS VALUE: 9

Note: This recipe appears in the South Beach Diet Cookbook. This recipe looked so good and I always wanted to try it. I made this dish tonight with a side of Orange-Ginger Green Beans and it was one of the best chicken dishes I ever ate. I didn't have any almonds to cook with for that extra crunch so I substituted 1/4 cup grated orange zest and it was just as delicious. You don't have to fry chicken to get that fried taste and you'll never eat @ KFC or Boston Market for fried chicken after eating this dish, I guarantee.

 

Linguine Alfredo

Ingredients:

• 1 tbsp butter/fat free margerine
• 2 garlic cloves, minced
• 1 tbsp whole wheat flour
• 1 cup skim milk
• 1/4 cup fat-free cream cheese
• 1/4 cup grated Asiago or Parmesean Cheese
• 1 cup broccoli florets
• 1 medium red bell pepper, seeded and cut into 1-inch pieces
• 1 carrot thinly sliced or 1/2 cup cup carrots finely chopped
• 4 cups hot cooked linguine

Makes 4 servings

1. In a medium nonstock saucepan over medium-low heat, melt the butter. Saute the garlic until fragrant, about 30 seconds. Whisk in the flour, then gradually whisk in the milk; cook, stirring constantly, unil slightly thickened, about 2 minutes. Whisk in the cream cheese and Asiago/Parmesean; cook, stirring, until smooth, 1-2 minutes. Remove from the heat and cover to keep warm.
2. Meanwhile, place the broccoli, bell pepper and carrot in a steamer basket; set in a saucepan over 1 inch of boiling water. Cover and steam until tender-crisp, about 3 minutes.
3. In a large bowl, combine the pasta and steamed vegetables. Add the cheese sauce; toss to coat thoroughly. Serve at once.

WW POINTS VALUE: 6 pts.

Note: This recipe appears in the WW New Complete Cookbook. I've always wanted to try this recipe and I'm glad I cooked it tonight. You can make this dish in 20 minutes or less. This dish is perfect for vegetarians who are looking for comfort food. If you want to save time with the vegetables, chop them all up and put them in a microwavable bowl with a little water and cook them for about 4 minutes. Then mix the vegetables in with the pasta.

Stuffed Baked Tomatoes

Ingredients:

• 4 plum tomatoes, halved lengthwise
• 3 oz. shredded part-skim mozzerella cheese (1/2 cup)
• 1/4 cup roughly chopped fresh basil leaves (or 2 tbsp dried basil)
• 2 tbsp freshly grated Parmesean cheese
• 1 garlic clove minced
• salt and freshly ground pepper (optional)

Makes 4 servings

1. Heat the oven to 400 F. Scoop out the inside of each tomato half with a melon baller and chop the scooped pulp. Combine the tomato pulp, mozzarella, basil, Parmesean, garlic and a pinch of salt and pepper.
2. Place tomatoes, cut side up, on a baking sheet. Spoon in the tomato mixture and bake until cheese is melted and lightly browned, about 10 minutes. Serve warm.

Note: This recipe appears courtesey of the South Beach Diet 30 Minutes or Less Cookbook. I cooked this side dish 2 nights ago for a small vegetarian meal and it was nice. I used 1 tbsp of dried basil and 1 tbsp of dried oregano and it worked just as well. Basil and oregano work very well together and they both  have nice scents when cooking. 

An Italian Favorite: Basic Cheese Pizza

Ingredients:

• 1 lb. whole wheat pizza dough from Trader Joe's
• 1-2 tbsp extra-virgin olive oil
• 2 cups of tomato sauce
• 1 cup shredded part-skim mozzerella cheese
• 2 tbsp grated parmesean cheese
• 2 tbsp chopped fresh oregano and/or basil

Serves 6

1. Arrange one rack on the bottom rung of the oven. Preheat the oven to 500 F.
2. Sprinkle a work surface lightly with flour. Turn the dough onto the surface; knead lightly. With a lightly loured rolling pin, roll into a 12-inch circle. Transfer the circle of dough to a non-stick pizza pan or baking sheet, gently pulling the dough back to a 12-inch circle.
3. Brush the dough with the extra-virgin olive oil. Place the oiled dough in the oven and bake the crust 5-10 minutes.
4. Take the pizza dough out of the oven  Spread the tomato sauce over the dough, then sprinkle the mozzerella and parmesean cheeses. Bake on the bottom rack of the oven until the crust is golden and the cheeses melt, 12-15 minutes. Sprinkle with the oregano/basil just before serving.
    

WW Points Value: 5

 

Note: This recipe appears in the WW New Complete Cookbook but I've made some adjustments. I added the olive oil and baked the crust to make it easier to make and tastier to eat. Trust me, it's really delish. I love the Whole wheat pizza dough from Trader Joe's because it's delicious and inexpensive.

 

Spinach Lasagna-the ultimate comfort food

Ingredients:

• 2 eggs, beaten
• 1 container (16 oz.) BREAKSTONE'S or KNUDSEN 2% Milkfat Low Fat Cottage Cheese
• 1 pkg. (10 oz.) frozen chopped spinach, thawed, well drained
• 3 cups Shredded Mozzarella Cheese, divided
• 1/2 cup Grated Parmesan Cheese, divided
• 1 jar (26 oz.) spaghetti sauce, divided (any kind)
• 9 lasagna noodles, cooked, drained

1. HEAT oven to 350°F.
2. MIX eggs, cottage cheese, spinach, 2 cups mozzarella and 1/4 cup Parmesan.
3. LAYER 1 cup spaghetti sauce, 3 lasagna noodles and half the cottage cheese mixture in 13x9-inch baking dish. Repeat layers. Top with remaining noodles, sauce and cheeses.
4. BAKE 45 min. or until heated through. Let stand 10 min. before serving.

WW Points Value: 5


I love this recipe so much I make it every 2-3 months. This recipe appears on kraftfoods.com in the healthy living section.