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. 

Zucchini Feta Salad

 Ingredients:

• 1⁄2 small cucumber, peeled, deseeded, and diced
• 1 shallot, diced
• 2 Tbsp. fresh chopped mint leaves
• 3 Tbsp. extra virgin olive oil, divided
• 1 to 2 Tbsp. apple cider vinegar (or to taste)
• 2 to 3 Tbsp. plain whole-milk Greek yogurt or sour cream (optional)
• 2 medium zucchini, thinly sliced or shaved
• 1 small (about 4 oz.) red bell pepper, deseeded and cut into thin strips
• 1⁄3 cup crumbled feta cheese

Makes 4 Servings

1. Put the cucumber, shallot, mint leaves, olive oil, apple cider vinegar, and yogurt (if using) into a blender and pulse until smooth. Season with salt and pepper to taste.
2. Combine the zucchini, bell pepper, and feta cheese in a salad bowl, drizzle with the dressing, and toss lightly before dividing into 4 portions. Refrigerate the salad until you are ready to serve.

WW POINTS VALUE: 4 pts. 

Note: This recipe appears in the New Keto-Friendly South Beach Diet book. Salads are delicious when they are done right. The combination of bell peppers and shaved zucchini is quite delicious and filling. The homemade dressing and crumbled feta cheese make this salad taste even better. The combination of these ingredients make you feel like your dining in the Mediterranean. You can use yellow squash in place of the zucchini or a combination of both or use halved cherry tomatoes in place of the bell peppers  in this salad and it will still taste delicious. 

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Heirloom Tomato Lasagna

 Ingredients:

• 2 medium zucchini or yellow squash, sliced lengthwise 1/4-inch thick
• 3 tbsp. extra-virgin olive oil
• 1 medium onion, finely chopped
• 3 cups cremini mushrooms, sliced
• 1 tbsp. fresh lemon juice
• 1/2 small red bell pepper, chopped
• 2 garlic cloves, minced
• 1/2 cup canned chopped artichoke hearts, rinsed
• 2 tbsp. fresh basil leaves, shredded
• 1 tbsp. fresh oregano leaves, chopped
• 3 large heirloom tomatoes, sliced 1/2-inch thick, divided
• 1 cup whole-milk ricotta cheese
• 1/4 cup grated Parmesan cheese

Makes 6 Servings

1. Preheat the oven to 375 F. Lightly grease a 9-inch square baking dish and set it aside. 
2. Place the sliced zucchini in a colander and sprinkle it lightly with salt; set it aside. 
3. Heat the olive oil in a large skillet over medium heat. Add the onion and saute it until softened, about 3-4 minutes. Stir in the mushrooms, lemon juice, red bell pepper, and garlic. Cook for 5-6 minutes, until the vegetables are tender and the liquid has evaporated. 
4. Stir in the artichoke hearts, basil and oregano and season with salt and pepper to taste. Turn off the heat. 
5. Pat dry the zucchini slices with paper towels. 
6. Cover the bottom of the prepared dish with slightly overlapping tomato slices, using half the slices. Layer the zucchini, mushroom mixture, ricotta cheese, and most of the Parmesan, retaining a small amount for the topping. Finish off the dish with the remaining tomatoes. Brush the top of the tomatoes with a little olive oil, sprinkle them with salt and pepper, and scatter the remining  Parmesan on top. 
7. Bake for 18-20 minutes, or until the tomatoes begin to brown. Let the lasagna cool slightly in the baking dish before slicing  into 6 evenly cut pieces and serving. 

WW POINTS VALUE: 6 pts. 

Note: This recipe appears in the New Keto-Friendly South Beach Diet book. This is a new and colorful take on a traditional comfort food. This version of lasagna is gluten-free with vibrant flavors of the Mediterranean. This lasagna has six servings of vegetables and will leave a nice aftertaste in your mouth. If you don't have ricotta cheese on hand, cottage cheese works just as well. You can make this dish ahead of time and refrigerate it until you are ready to cook it and enjoy it. 

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. 

Vegetable Fried Rice

Ingredients:

• 1 1/2 tsp. canola oil
• 2 large eggs, beaten
• 4 scallions, sliced
• 2 tsp. ground ginger
• 2 garlic cloves, minced
• 1/4 lb. snow peas, sliced on diagonal
• 1 red bell pepper, chopped
• 4 cups leftover cooked brown rice
• 1 (10 oz.) package frozen mixed vegetables, thawed
• 8 oz. firm tofu, cut into 1/2-inch dice
• 3 tbsp. reduced-sodium soy sauce
• 2 tsp. Asian (dark) sesame oil

Makes 6 Servings (1 1/4 cups per serving)

1. Heat wok over medium-high heat until drop of water sizzles. Add 1 teaspoon of canola oil. Add eggs and stir-fry until set; transfer to plate. 
2. Add remaining 1/2 teaspoon canola oil to wok; add scallions, ginger and garlic; stir-fry until fragrant. Add snow peas and bell pepper; stir-fry 2 minutes. Add rice, mixed vegetables. and tofu; stir-fry until heated through. Return eggs to wok along with soy sauce and sesame oil; stir-fry until mixed well. 

WW POINTS VALUE: 7 pts. 

Note: This recipe appears in the WW Family Meals Cookbook. Chinese food is so delicious. If you're craving Chinese takeout, don't go out and/or don't pick up the phone and order Chinese food. You can make this dish in 20 minutes or less and it will taste just as delicious as what you would order. This dish is filled with colorful vegetables and it's flavorful too. The three ingredients in Chinese cuisine are scallions, ginger and garlic. Mixed vegetables can include broccoli, cauliflower and carrots. You can have this dish as a full vegetarian dish or as a side dish and it will still be delicious. 

Summer Salad With Fresh Herb Vinaigrette

Ingredients:

• 1/2 lb. green beans, halved
• 1/4 lb. sugar snap peas, strings removed
• 1 tbsp. finely chopped fresh basil, thyme, marjoram, chervil or a combination
• 1 tbsp. finely chopped fresh parsley
• 1 tbsp. minced red onion
• 2 tsp. red wine vinegar
• 1 tsp. Dijon mustard
• 1 garlic clove, minced
• 2 tbsp. extra-virgin olive oil
• salt 
• freshly ground black pepper
• 4 cups lightly packed baby lettuce leaves
• 1 small cucumber, peeled, halved, seeded, and thinly sliced
• 1 small red bell pepper, diced

Makes 4 Servings 

1. Bring a medium saucepan of lightly salted water to a boil over high heat. Add the green beans, return to a boil, and cook for 2 minutes. Using a slotted spoon or skimmer, transfer the beans to a colander and rinse under cold water to stop the cooking. Transfer to a plate. 
2. Add the snap peas to the boiling water  and cook for 30 seconds Drain and rinse under cold water to stop the cooking. Halve the snap peas lengthwise. Pat the beans and snap peas dry. 
3. In a cup, whisk together the basil (and/or other herbs), parsley, onion, vinegar, mustard, and garlic. Drizzle in the olive oil and whisk to combine. Season with salt and pepper to taste. 
4. In a large serving bowl combine the beans, snap peas, lettuce, cucumber, and bell pepper. Pour the dressing over the salad and toss to coat. 

WW  POINTS VALUE: 3 pts. 

Note: This recipe appears in the South Beach Diet Super Quick Cookbook. This salad is flavorful and delicious. It goes great with any lean protein dish and will quickly fill you up. You can use other vegetables such as zucchini, yellow squash and tomatoes in this side dish and it will stil lbe both colorful and delicious. 

Scallion-Ginger Meatballs

Ingredients:

• 1 lb. ground turkey breast
• 3 tbsp. teriyaki sauce
• 3 scallions, finely chopped
• 2 tsp. grated peeled fresh ginger
• 2 garlic cloves, minced
• 2 tsp. canola oil
• 1/4 cup hoisin sauce
• 2 tbsp. dry sherry or water
• 1 lb. baby bok choy, quartered lengthwise
• 1/2 red bell pepper, cut into thin strips
• 2 tbsp. water
• 2 tsp. sesame seeds

Makes 4 Servings (3 meatballs, about 2/3 cup vegetables  and 1 1/2 tablespoons sauce per serving)

1. Combine the turkey, 2 tablespoons of the teriyaki sauce, the scallions, ginger, and garlic in a large bowl. With damp hands, form the mixture into 12 meatballs.
2. Heat the oil in a large skillet over medium-high heat. Add the meatballs and cook, partially covered, turning occasionally, until browned and cooked through, about 12 minutes. Transfer to a serving bowl; keep warm. 
3. Add the hoisin sauce, sherry or water and remaining 1 tablespoon teriyaki sauce to the skillet; cook, scraping up any brown bits from the bottom of the pan. Cook, stirring, until slightly thickened, about 1 minute. 
4. Meanwhile, combine the bok choy, bell pepper, and water in a medium skillet. Cook, covered, until tender, about 5 minutes; drain. 
5. Add the meatballs and bok choy- mixture to the sauce, turning to coat the meatballs. Cook until heated through, about 1 minute longer. Serve sprinkled with the sesame seeds. 

WW POINTS VALUE: 5 pts. 

Note: This recipe appears in the WW in 20 Minutes Cookbook. If you're thinking about ordering takeout, PUT DOWN THE PHONE!! This meal is just as tasty and flavorful as what you would order on the phone or at the restaurant. Turkey meatballs are just as delicious as beef meatballs and they are healthier for you when they are done right. These meatballs are delicious with the vegetables with all the Asian flare. If you don't have bok choy on hand, substitute broccoli and the meal will be just as delicious. 

Summer Rolls with Crab and Mango

Ingredients:

• 2 1/2 tbsp. reduced-sodium soy sauce
• 1 tbsp. fresh lime juice
• 2 tsp. honey
• 1 tsp. chili-garlic paste
• 1/2 tsp. Asian (dark) sesame oil
• 8 (6-inch) round rice paper wrappers
• 4 large Boston lettuce leaves, each cut lengthwise in half
• 1 small mango, peeled, pitted, and cut lengthwise into strips
• 1 red bell pepper, cut into strips
• 2 cups bean sprouts
• 4 imitation crab sticks (6 oz.), each cut lengthwise in half
• 16 sprigs fresh cilantro

Makes 4 Servings (2 rolls and 1 1/2 tbsp. sauce per serving)

1. To make dipping sauce, whisk together soy sauce, lime juice, honey, chili paste, and sesame oil in a small bowl.
2. To assemble rolls, working one at a time, dip rice paper wrappers in a bowl or warm water; let stand jus until soft, about 30 seconds. Place on clean kitchen towel. Place 1 lettuce piece in center of each wrapper. Top lettuce with one eighth of mango, bell pepper, and bean sprouts. Top each with a piece of crab stick and 2 cilantro sprigs. Fold in sides and roll up to enclose filling. Press gently to seal. Cut each roll in half on diagonal. Serve with dipping sauce. 

WW POINTS VALUE: 5 pts. 

Note: This recipe appears in the WW Tastier than Takeout Cookbook. I don't eat Asian food often but when I make it at home, it's actually quite filling and tasty. The combination of crab, mango and vegetables is deliciously filling. Serve these as an appetizer and it will feel like a light lunch. When you handle the rice papers wrappers, always follow the directions. They can get sticky VERY fast and it can be challenging to wrap those around the filling. 

Turkey, Black Bean and Mushroom Chili

Ingredients:

• 2 tsp. extra-virgin olive oil
• 1 red bell pepper chopped
• 1 onion, finely chopped
• 4 garlic cloves, minced
• 3/4 lb. ground turkey breast
• 1 (28 oz.) can diced tomatoes
• 1 (15 1/2 oz.) can black beans, rinsed and drained
• 2 cups thinly sliced white or cremini mushrooms
• 1 tbsp. dark chili powder
• 2 tsp. ground cumin
• 1 tsp. dried oregano
• 1/2 tsp. salt
• 1/4 tsp. freshly ground black pepper

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

1. Heat oil in a Dutch oven over medium heat. Add bell pepper, onion, and garlic; cook, stirring, until onion is softened, about 5 minutes. Add turkey and cook, breaking it apart with a wooden spoon, until no longer pink, about 5 minutes.
2. Add tomatoes, beans, mushrooms, chili powder, cumin, oregano, salt, and pepper to Dutch oven; bring to boil. Reduce heat and simmer, covered, until vegetables are tender, about 30 minutes.

WW POINTS VALUE: 5 pts.

 

Note: This recipe appears in the WW Family Meals Cookbook. Chili is a wonderful comfort food to enjoy during the cold winter months. It's warms you inside and out. This flavorful chili is made from ground turkey breast, five servings of vegetables and three different spices. Don't be intimidated by the ingredients in this dish. The chili is flavorful and delicious. The chili is even better the next day when you store it in the refrigerator because all the flavors blend together. You can even top this chili with shredded cheddar cheese, a dollop of sour cream or homemade guacamole to enhance the flavor of the chili.

Italian-Style Black Bean Soup

Ingredients:

• 1 lb. dried black beans
• 1 tbsp. extra-virgin olive oil
• 2 medium red bell peppers, finely chopped
• 1 large onion, finely chopped
• 3 celery stalks, finely chopped
• 5 garlic cloves, minced
• 1 1/2 tbsp. ground cumin
• 1/4 tsp. red pepper flakes
• salt
• freshly ground black pepper
• 6 cups lower-sodium vegetable broth
• 2 bay leaves
• 1/8 tsp. baking powder
• 2 tbsp. fresh lime juice
• lime wedges, chopped fresh cilantro, diced red onion, diced avocado and/or reduced-fat sour cream for garnish

Makes 8 Servings

1.  Place the beans in a large bowl. Cover with water and soak for at least 6 hours or over night. Drain.
2. In a large saucepan, heat the oil over medium-high heat. Add the bell peppers, onions, and celery and cook until softened, about 10 minutes.
3. Add the garlic, cumin, red pepper flakes, and salt and pepper to taste. Cook over medium-low heat, stirring constantly, until fragrant, about 2 minutes. Stir in the broth and remove from the heat.
4. In a 5-to 6-quart slow cooker, combine the beans, bay leaves, baking soda, and a pinch of salt. Pour the vegetable mixture over the beans. Cover and cook over high heat for about 5 hours, or until beans are creamy (or cook for 8 hours on low heat.)
5. Discard the bay leaves. Ladle about 1 1/2 cups of the soup into a food processor or blender and process until smooth. Return to the slow cooker and stir in the lime juice. Serve  hot with your favorite garnishes.

WW POINTS VALUE: 6 pts.

Note: This recipe appears in the South Beach Diet Super Quick Cookbook. This soup is a great way to kick-start your healthy lifestyle. It's creamy, flavorful and very soothing. This vegetarian soup is comforting with a kick of cumin. I highly recommend adding tomatoes or avocado to the soup for more flare to kick it up a notch.

Teriyaki Turkey & Pineapple Kebabs

Ingredients:

• 1/4 cup teriyaki sauce
• 1 jalapeño pepper, seeded & minced
• 3 garlic cloves, minced
• 1 lb. boneless, skinless turkey breast, cut into 1-inch chunks
• 1 red bell pepper, cut into chunks
• 1 1/2 cups fresh pineapple chunks
• 2 tbsp. chopped fresh cilantro

Makes 4 Servings ( 1 kebab per serving)

1. Combine teriyaki sauce, jalapeno, and garlic in a large zip-close plastic bag; add turkey. Squeeze out air and seal bag; turn to coat turkey. Refrigerate, turning bag occasionally, at least  20 minutes or up to 1 day.
2. Preheat broiler. Line broiler pan with foil and spray broiler rack with nonstick spray.
3. Remove turkey from marinade; discard marinade. Thread turkey, bell pepper, and pineapple alternately onto 4 (12-inch) metal skewers. Broil kebabs 5 inches from heat, turning frequently, until turkey is cooked through, 5-7 minutes. Sprinkle with cilantro.

WW POINTS VALUE: 2 pts.

Note: This recipe appears in the WW Complete Family Meals Cookbook. These elegant kebabs are easy to make and taste delicious. They also have a nice fusion taste to them. I highly recommend making your own teriyaki sauce because you know what's in it and you can modify what you put in it and if you want to add a little more to the kebabs while they are cooking. The turkey and the pineapple make these kebabs succulent and juicy. If you don't have metal skewers, use bamboo skewers instead. Don't forget to soak the bamboo kebabs in cold water for 30 minutes so they don't burn.

Sesame-Crusted Tuna Steaks

Ingredients:

• 3 tbsp. apple cider vinegar
• 2 tbsp. honey
• 1 tbsp. Asian (dark) sesame oil
• 2 tbsp. chopped red bell pepper
• 1 tbsp. freshly chopped chives
• 3/4 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 4 (6 oz.) tuna steaks, 1/2-inch thick
• 2 tbsp. sesame seeds

Makes 4 Servings (1 tuna steak & about 2 tbsp. topping)

1. To prepare the topping, combine the vinegar, honey, sesame oil, bell pepper, chives, 1/4 teaspoon of the salt, and 1/8 teaspoon of the pepper in a serving dish; set aside.
2. Sprinkle the tuna steaks with the remaining 1/2 teaspoon salt and 1/8 teaspoon pepper. Spread the sesame seeds on a plate; coat the tuna with the seeds, pressing lightly so the adhere.
3. Spray a large skillet with nonstick spray and set over medium-high heat. Add the tuna and cook 3-4 minutes on each side for medium-rare or until desired doneness. Serve with the bell pepper topping.

WW POINTS VALUE: 6 pts.

 

Note: This recipe appears in the WW in 20 Minutes Cookbook. Who says you can't have an elegant meal in 30 minutes or less? This meal is quick, easy and delicious and can be enjoyed any day of the week. This meal is tastier than takeout and it tastes just as good as what you would get at a restaurant. This meal is bursting with flavor and will quickly fill you up.

Sunshine Chicken Stir-Fry

Ingredients:

• 1 lb. boneless, skinless chicken thighs, cut into 1/2-inch pieces
• 1 tsp. ground cumin
• 3/4 tsp. salt
• 3 tsp. canola oil
• 3 garlic cloves, minced
• 1 jalapeno pepper, seeded and finely chopped
• 1 (12 oz.) bag mixed vegetables for stir-fry (carrots, snow peas, red bell pepper, & broccoli)
• 2/3 cup orange juice
• 2 tbsp. lime juice

Makes 4 Servings (1 cup per serving)

1. Combine the chicken, cumin, and 1/2 teaspoon of the salt in a medium bowl; mix well.
2. Heat a large a skillet or wok over medium-high heat until a drop of water sizzles. Pour in 2 teaspoons of the oil and swirl to coat the pan, then add the chicken. Stir-fry until the chicken is browned and cooked through, 4-5 minutes. Transfer chicken to a plate.
3. Add the remaining 1 teaspoon oil to the same skillet and swirl to coat the pan. Add the garlic and jalapeno; stir-fry until fragrant, about 30 seconds. Add the mixed vegetables and stir-fry until crisp-tender, about 1 minute. Add the orange juice, lime juice, and the remaining 1/4 teaspoon salt; cook, stirring occasionally, until the vegetables are tender, about 2 minutes. Add the chicken and cook until heated through, about 1 minute.

WW POINTS VALUE: 7 pts.

 

Note: This recipe appears in the WW Ultimate Chicken Cookbook. This dish is a fusion of Tex-Mex and the technique traditional Chinese stir-fry. Fusion is a very delicate technique that can either be really good or be a disaster. This meal wasn't great but it wasn't bad either. You do have your servings of vegetables and your protein in this dish. If you want to make this dish presentable, don't cut up the chicken. Just slice the chicken into thin strips and serve the vegetables on the side.



Roasted Asparagus & Red Peppers

Ingredients:

• 1 lb. asparagus, trimmed and fibrous stalks peeled
• 1 large red bell pepper, seeded and cut into ½-inch strips
• 1 lemon
• 1 tsp. extra-virgin olive oil
• 1/2 tsp. salt
• 1/2 tsp. freshly ground black pepper
• 1/4 tsp. crushed red pepper

Makes 4 (1/4 of vegetables) Servings

1. Preheat the oven to 400 F. Spray a nonstick baking sheet with nonstick spray.
2. In a large bowl, combine the asparagus and bell pepper strips; spray with nonstick spray. Squeeze in 1 tablespoon juice from the lemon, then add the oil, salt and crushed red pepper; toss well to coat.
3. Arrange the vegetables on the baking sheet. Bake until tender, shaking the pan occasionally, 15-18 minutes. Transfer the vegetables to a bowl; grate in 1 teaspoon zest from the lemon and toss.

WW POINTS VALUE: 1 pt.

 

Note: This recipe appears in the WW New Complete Cookbook. Here's is another quick and easy side dish that is colorful and healthy to enjoy with any protein at dinner. It's always good to have a variety of vegetables in your freezer so you  can pull something out for dinner if you're in a rush or you've had a long day and you don't want to do a lot of prepping. Roasting vegetables is an easy way to maximize flavor without adding a lot of fat. Roasting helps to caramelize the natural sugars in the vegetables in order to bring out the sweetness. 

Cuban-Style Black Beans and Rice

Ingredients:

• 1/2 cup quick-cooking brown rice
• 2 (15 oz.) cans black beans, drained but not rinsed
• 1 tbsp. extra-virgin olive oil
• 1 red bell pepper, chopped
• 1 onion, chopped
• 2 garlic cloves, minced
• 1 cup drained petite diced tomatoes
• 1 1 /2 tsp. ground cumin
• 1/2 tsp. dried oregano
• 1 tbsp. lime juice
• 1/2 tsp. hot pepper sauce

Makes 4 Servings (1 cup bean mixture & 1/2 cup rice per serving)

 

1. Cook the rice according to the package directions, omitting the fat is desired; keep warm.
2. With a fork, coarsely mash 1 cup of the beans; set aside.
3. Heat the oil in a large saucepan over medium-high heat. Add the bell pepper, onion, and garlic; cook, stirring, until the vegetables are softened, about 4 minutes. Add the whole and mashed beans, the tomatoes with their juice, the cumin, and oregano; cook, stirring occasionally, until the mixture thickens slightly and the vegetables are very tender, about 10 minutes.
4. Add the lime juice and pepper sauce, stirring to mix well. Serve over the rice.

WW POINTS VALUE: 5 pts.

 

Note: This recipe appears in the WW in 20 Minutes Cookbook. This dish makes a great meal or side dish alongside a Latin flavored protein. You have three servings of vegetables in this dish so you'll get your share of nutrients. Don't worry if this dish looks like a hot mess, it tastes great and it's full of flavor.

Inside-Out Cheeseburgers

Ingredients:

• 1 1/2 lbs. lean ground turkey
• 1/2 cup flaxmeal ( 2 oz.)
• 1/2 small red bell pepper, finely diced
• 2 scallions, thinly sliced
• 3 garlic cloves, minced
• 6 tbsp. reduced-fat goat cheese
• 3/4 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 4 tsp. extra-virgin olive oil
• 4 very thin whole-wheat sandwich rolls (1.5 oz.) split, or 8 slices multigrain bread (optional)
• 1 tbsp. balsamic vinegar
• 4 thick slices tomato
• romaine lettuce

Makes 4 Servings

1. In a large bowl, combine the turkey, flaxmeal, bell pepper, scallions, garlic, 2 tablespoons of the goat cheese, 1/2 teaspoon salt and ground pepper. using your hands, blend well and form into 4 balls. Poke a hole in the center of each ball and stuff each with 1 tablespoon of the remaining goat cheese. Pinch the turkey mixture to seal in the cheese and gently form into 4 patties. Make them as flat as you can (to speed the cooking), taking care not to squeeze the cheese out.
2. In a large skillet, heat the oil over medium-high heat. Sprinkle the pan with the remaining 1/4 teaspoon salt. Reduce the heat  to medium, add the patties, and cook until browned on 1 side, about 3 minutes. Turn the patties over and cook for 2 minutes longer. Add 1/4 cup water to the pan, reduce the heat to a high simmer, and cover. Cook for 8-10 minutes, until the burgers are cooked all the way through.
3. Meanwhile, lightly toast the sandwich rolls, if using.
4. To serve, brush 1 side of each of 4 roll halves with balsamic vinegar. Top with a burger, a tomato slice, lettuce (if using), and the other roll half.

WW POINTS VALUE: 7 pts. without the bun, 9 pts. with the bun

Note: This recipe appears in the South Beach Diet Super Quick Cookbook. Once again, the folks at South Beach have created a delicious cheeseburger. What makes this cheeseburger stand out is the flaxseed. Flaxseed is a power plant and power food that is rich in Omega-3 fatty acids and fiber. If you're unable to get your hands on flaxseed, use whole wheat bread crumbs instead. It won't be as healthy but it will taste just as good. I really love the scallions, peppers and goat cheese in the burgers because they added flavor. Plus, I forgot how many vegetables were in this dish. I added garlic to the cheeseburger because garlic always makes everything taste better. Also, don't forget to season your burger with salt and ground black pepper to taste. If you want a flavorful balsamic vinegar on  this burger, I highly recommend visiting www.TheImperialOlive.com for a selection of balsamic vinegars.



Mojo-Marinated Chicken and Vegetable Kebabs

Ingredients:

• 1 cup fresh orange juice, (from about 4 oranges)
• 2/3 cup fresh lime juice (about 5 limes)
• 1/3 cup  fresh oregano leaves
• 3 tbsp. vegetable oil
• 6 garlic cloves, minced
• 1/2 tsp. salt
• 1/2 tsp. freshly ground black pepper
• 1 lb. boneless skinless chicken breasts, cut into 1 to 1 1/2-inch pieces
• 1 medium red onion, cut into big chunks
• 1 medium sweet red pepper, cut into big chunks
• 1/2 medium zucchini, cut into big chunk
• 4 cups mixed greens   

Makes 4 Servings (1 skewer and about 1 cup salad per serving)

1. Combine orange juice, lime juice, oregano, oil, garlic and salt in the jar of a blender; blend until smooth. Set aside 1/4 cup marinade; place remainder marinade in a shallow dish. Add chicken and vegetables to dish; marinate 30 minutes in refrigerator.
2. Evenly divide chicken and vegetables among four 10-inch skewers; brush with marinade remaining in dish and then discard marinade. Grill skewers until lightly charred and cooked through, turning once, 12-15 minutes.
3. When ready to serve, toss mixed greens with 2 tablespoons reserved marinade; drizzle skewers with remaining 2 tablespoons reserved marinade.

WW POINTS VALUE 8 pts.

 

Note: This recipe appears in the www.weightwatchers.com. Chicken soaks up a Cuba-inspired marinade, then gets threaded on skewers with lots of fresh vegetables before hitting the grill. Shish kebobs are great to enjoy in warm weather. kebobs usually consist of meat, chicken, or fish and vegetables soaked in a marinade and seasoned with herbs and spices, threaded on a metal or wooden skewer and cooked on a grill. Shish kebobs are one of the few things you can eat with out using utensils and taste really good. These colorful kebobs are packed with flavor and protein that will quickly fill you up. You have chicken with 3 servings of vegetables marinated in a savory fruity flavor. To make these vegetarian, substitute 14 oz. extra firm tofu for the chicken. Press out liquid and cube. Proceed with same directions as above (does not change PointsPlus value). Or marinate 7 oz. tofu and 8 oz. chicken in separate dishes and make only some of the kebabs vegetarian. These kebobs are a compliment to Cuba and are best served with a Mojito or Pina Colada.

 

 

 



Ginger Chicken Salad in Cucumber Cups

Ingredients:

• 1 large (6 oz.) boneless, skinless chicken breast half
• 2 large English Cucumbers (9 inches long
• 1 tsp. grated lime zest
• 2 1/2 tbsp. fresh lime juice (1 large lime)
• 4 tsp. canola or extra-virgin olive oil
• 1 tsp. dark sesame oil
• 1 tsp. minced, peeled fresh ginger
• salt
• freshly ground black pepper
• slivers of lime zest and red bell peppers, for garnish (optional) 

Makes 16 cucumber cups (4 per Serving)

1. Place the chicken breast in a small saucepan with just enough water to cover. Bring to a low boil over high heat. Reduce to a simmer and cook until mostly cooked through but still pink in the center, about 8 minutes. Remove the pan from the heat and let the chicken stand in the cooking water for 10 minutes.
2. Meanwhile, cut each cucumber crosswise into 8 rounds (about 1 inch thick). With a melon baller or small spoon, scoop out some of the seedy centers to make cups, taking care not to go through the bottoms.
3. In a medium bowl, stir together lime zest, lime juice, canola or olive oil, sesame oil, and ginger.
4. When cool enough to handle, pull the chicken into small shreds and add to the lime dressing. Stir to combine and season with salt and pepper.
5. Fill the cucumber cups with chicken salad (a scant tablespoon each) and garnish with slivers of lime zest and bell peppers, if desired.

WW POINT VALUE: 1 pt.

 

Note: This recipe appears in the South Beach Diet Super Quick Cookbook. This dish puts a sophisticated Asian take on chicken salad. This little treats can be served as starters, snacks or even as a light lunch or dinner. I think it's an elegant dish to serve company or to bring to a party or gathering. I really loved this dish because it was colorful and filling. The combination of lime and ginger mixed with sesame oil and canola oil gives your taste buds a real zing. You can also cook the chicken by seasoning it with salt, freshly ground black pepper, and minced garlic, sautéing it on a hot skillet with canola or olive oil, cool it after it's been cooked and the chicken can be shredded and stuffed into the cucumbers. The chicken, cucumbers and red bell peppers will quickly fill you up because they are filling and REALLY that good. If you want flavored olive oil, I highly recommend using dark sesame oil and Lime-Infused Olive Oil from The Imperial Olive. For more information, visit www.TheImperialOlive.com.

Ahi Tuna with Sicilian Salsa

Ingredients:

Tuna:

• 1 tbsp. minced garlic
• 1 tbsp. extra-virgin olive oil
• 1 tsp. chopped fresh rosemary
• 44-oz. ahi tuna steaks
• Sicilian Salsa
• salt
• freshly ground black pepper

Sicilian Salsa:

• 2 tbsp. extra-virgin olive oil
• 1/2 cup red onion, chopped
• 1 red bell pepper, seeded and chopped
• 1 tbsp. minced garlic
• 1/2 cup homemade (or canned) diced tomatoes
• 2 tbsp. kalamata olives, pitted and chopped
• 1 tbsp. chopped fresh parsley
• 2 tbsp. extra-virgin olive oil
• salt
• freshly ground black pepper

Makes 4 Servings

1. For the tuna: Combine the garlic, olive oil, rosemary, salt and pepper. Marinate the tuna in the mixture for 1 hour.
2. Grill the tuna over medium-high heat about 5 minutes per side. Do not overcook the tuna or it will become very dry.
3. For the salsa: Heat the olive oil in a saucepan over medium-high heat. Add onion, pepper and garlic. Cook 5 minutes, until the onion is soft, stirring often. Remove from heat.
4. Place in a mixing bowl and add the remaining ingredients. Season to taste, spoon over tuna steaks and serve.

WW POINTS VALUE: 8 pts.

 

Note: This recipe appears in the New Sonoma Cookbook. This is what I like to call "Sonoma Goes to Italy." These flavors of Sonoma and California wine country are rich and colorful and they really wake up your taste buds. This dish really is a compliment to the Mediterranean with the salsa. You can serve this salsa alongside other fish, chicken, turkey, steak, or even veal. Also, don't overcook the tuna because it will get dry very quickly. This is a very sophisticated and simple dish that can be served for lunch or dinner for family and friends. This meal is better than what you would get at your local Italian restaurant it's that good.

Grilled Shrimp Salad with Chile-Lime Dressing

Ingredients:

Shrimp:

• 1 1/2 tbsp. extra-virgin olive oil
• 2 tsp. minced garlic
• 1/4 tsp. crushed red pepper flakes
• 12-16 jumbo shrimp (1-11/2 lbs.) peeled & deveined, tails left on
• 4-6 scallions, each cut into two (2-inch) pieces

Salad:

• 2 tbsp. fresh lime juice
• 2 tbsp. extra-virgin olive oil
• 2 small jalapenos, seeded and minced
• 1/4 tsp. freshly ground black pepper
• pinch of salt
• 4 cups mixed greens, such  as frisse, mizuna, radish shoots, and raddichio
• 1 medium papaya, seeded and diced
• 1 medium avocado, thinly sliced
• 1 medium red bell pepper, diced

Special Equipment:

• 4 (12-inch) skewers

Makes 4 Servings (2 cups per serving)

1. For the shrimp: In a medium bowl, whisk together oil, garlic and red pepper flakes. Add shrimp and scallions and toss to coat; refrigerate for 30 minutes.
2. For the salad: In a small bowl, whisk together, lime juice, olive oil, jalapenos, black pepper, and 1/8 teaspoon salt; let stand at room temperature while shrimp is marinating. In a large bowl, combine greens, papaya, avocado and red bell pepper.
3. Generously coat a grill or grill pan with cooking spray and heat to medium-high. Alternately thread shrimp and scallions onto 4 skewers. Lightly sprinkle shrimp and scallions with salt and pepper and grill, turning once and basting with any remaining marinade, until shrimp just turn pink, 2-3 minutes per side. Remove shrimp and scallions from skewers and add to salad mixture. Add dressing and toss gently. Arrange salad on 4 plates and serve.

WW POINTS VALUE: 8 pts. with or without the papaya

 

Note: This recipe appears in the South Beach Diet Taste of Summer Cookbook.  It may look a little chaotic but it's really delicious. If you're on Phase 1, omit the papaya and the salad will still be yummy. The combination of lime juice, olive oil, garlic and chiles is so nice because it's got a hot and cool feeling: heat from the chiles and coolness from the lime juice. The leafy greens and bell pepper add crunch and the avocado adds a touch of creaminess to the salad. This salad is an elegant gourmet salad that is worth the time and  effort. It's packed with color and flavor and your dinner guests will be very impressed with this sophisticated salad. I highly recommend using Lime-Infused Olive Oil from the Imperial Olive in Williamsburg, VA for an authentic Latin taste. For more information, visit www.TheImperialOlive.com.  It's also a great salad to cook when you're watching a  baseball game. I find that cooking a South Beach diet dish before watching your favorite sports team. It seems every time I cook a South Beach Diet dish, my team does well.