Mediterranean Chicken Bowl

 Ingredients:

Chicken:

• 1.5 lb. chicken breast, cut into 1 inch cubes
• 3 Tbsp. olive oil
• 2 Tbsp. lemon juice
• 1 Tbsp. Red Wine Vinegar
• 1 Tbsp. dried oregano
• 1 Tbsp Za'atar Seasoning (or other greek seasoning)
• 1 tsp. garlic powder
• 1/2 tsp. salt
• 1/4 tsp. pepper

Mediterranean Salsa:

• 1 English cucumber, diced
• 1 cup tomatoes, diced
• 1/2 cup red onion, diced
• 3/4 cup kalamata olives
• 3 Tbsp. olive oil
• 1 Tbsp. red wine vinegar
• 1 tsp. dried oregano
• 4 cups frozen cauliflower rice
• salt 
• freshly ground black pepper
• 1/2 cup store bought Tzatziki sauce

Makes 8 Servings

1. Prepare the chicken by cutting into 1-inch cubes. Place chicken into a resealable storage bag with the remaining ingredients. Toss to coat evenly. Let chicken marinade for at least 30 minutes.
2. While the chicken is marinating make the Mediterranean salsa by dicing the cucumber, tomatoes and onion. Place into a medium bowl with the olives and toss with olive oil, vinegar and oregano.
3. Reheat the frozen cauliflower rice according to package instructions. Once heated through, place a paper towel on top of the cauliflower rice and press down to soak up the extra liquid. Season with salt and pepper as needed. Set aside.
4. After the chicken has marinated, heat a large skillet over medium heat. Add the chicken and the marinade into the pan and spread out into an even layer. Cook for approximately 4 minutes each side or until the chicken is cooked through. Remove from pan and set aside.
5. To assemble the bowls, divide the chicken and cauliflower rice evenly between four bowls. Top with the salsa and Tzatziki.

WW POINTS VALUE: ?

Note: This recipe appears on the website palm.southbeachdiet.com/recipes.  Her is another dish to kickstart your weight loss journey or healthy lifestyle. The flavors of the Mediterranean burst with flavor and fill you up. If you were to go to a fast food joint, a chicken bowl would probably be filled with fried chicken, mashed potatoes or rice and little or no vegetables. This chicken bowl is reimagined with grilled chicken, homemade salsa and cauliflower rice. This bowl is packed with protein and vegetables and will fill you up for lunch or dinner. 

Grilled Spanish Mackerel with Quick Pickled Onions

 Ingredients:

• 1 medium red onion, thinly sliced
• 1/4 cup red wine vinegar
• 1 garlic clove, minced
• 2 tsp. granular sugar substitute
• salt
• freshly ground black pepper
• 4 (6 oz.) Spanish mackerel fillets, with skin
• 1 tbsp. fresh lemon juice
• 1 1/2 tsp. grated lemon zest 
• 1/2 tsp. dried oregano

Makes 4 Servings 

1. In a small saucepan, combine onion, vinegar, garlic, sugar substitute, salt and pepper; bring to a simmer, stirring occasionally, and cook until onions are softened and translucent, about 10 minutes. Transfer onions to a serving bowl. 
2. Lightly coat a grill or grill pan with cooking spray and heat to medium-high. Drizzle flesh side of fish evenly with lemon juice and sprinkle with lemon zest and oregano. Lightly season with salt and pepper. Grill fish, skin side down, for 5 minutes; turn and grill 5-7 minutes more, or until fish is cooked through and tender. 
3. Divide fish among 4 plates and serve hot with pickled onions on top or on the side. 

WW POINTS VALUE: 6 pts. 

Note: This recipe appears in the South Beach Diet Taste of Summer Cookbook. Grilled fish in the summer is flavorful and delicious when it's done right. The tangy onions go very well with this fish adding a touch of zing to the dish. If you don't have Spanish mackerel on hand, use Alaskan cod or halibut and the dish be be just as elegant and delicious. Don't forget to serve your choice of grilled vegetables to make this meal complete. 

Roasted Pecan Salmon with Lentil-Tomato Salad

Ingredients:

• 1/2 cup dried small green lentils
• 4 (6 oz.) salmon fillets, with skin
• salt 
• freshly ground black pepper
• 4 tsp. Dijon mustard
• 1/2 cup chopped pecan halves
• 1/2 cup halved cherry or grape tomatoes
• 1 large shallot, minced
• 1 tbsp. chopped fresh dill
• 1 tbsp. fresh lemon juice
• 1 tbsp. extra-virgin olive oil
• 1 tsp. red wine vinegar

Makes 4 Servings

1. Heat the oven to 425 F. Lightly coat a baking sheet with cooking spray. 
2. In a medium saucepan, bring the lentils and 2 cups of water to a boil. Reduce the heat to a simmer and cook, uncovered, until the lentils are just tender but not mushy, 15-20 minutes. 
3. While the lentils are cooking, place the salmon on the baking sheet and season with salt and pepper. Spread each fillet with 1 teaspoon of the mustard, then top each with 2 tablespoons chopped pecans. Roast the salmon for 10-12 minutes, until the fish just flakes when tested with a fork.
4. Meanwhile, make the salad: In a medium bowl, combine the tomatoes, shallot, dill, lemon juice, oil, and vinegar. Add the lentils and salt and pepper to taste. Toss well. 
5. Divide the salad among 4 plates and top with the salmon. 

WW POINTS VALUE: 14 pts. 

Note: This recipe appears in the South Beach Diet Super Quick Cookbook. The salmon dish is both filling and delicious. The pecans give the salmon a nice crunchy texture to it. You can also grill the salmon and it will be just as flaky and delicious as it would be cooked. 

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. 

Argentinian Grilled Flank Steak with Chimichurri Salsa

Ingredients:

• 2 lb. flank steak
• 1 tbsp. red wine vinegar
• 3 garlic cloves, minced
• 2 tbsp. chopped fresh oregano
• 1 tbsp. freshly ground black pepper
• 1 tbsp. smoked paprika
• 2 tsp. granulated brown sugar
• salt
• freshly ground black pepper
• 1 recipe Chimichurri Salsa

1. Season meat with salt and pepper; let sit for 10 minutes. Score both sides of steak in a diamond pattern by making shallow cuts at 1-inch intervals; set aside.
2.  Combine vinegar, garlic, oregano, black pepper, paprika, and brown sugar. Rub with marinade and let sit for 1 hour to overnight in the refrigerator. 
3. Remove the steak from the marinade (discard the marinade). 
4. For a charcoal grill, place meat on the rack of and uncovered grill directly over medium coals. Grill the steak for 4-5 minutes per side for medium-rare. For a gas grill, preheat grill. Reduce heat to medium. Place meat on grill rack over heat. Cover and grill as above.
5. Transfer grilled meat to a cutting board. Cover and let stand for 10 minutes. To serve, slice very thinly across the grain. Serve with chimichurri salsa.

Chimichurri Salsa:

• 1 cup fresh Italian parsley, packed
• 1/4 cup fresh cilantro, packed
• 1 tbsp. fresh oregano leaves
• 2 tbsp. shallots, minced
• 3 garlic cloves, peeled and chopped
• 1/2 cup olive oil
• 1/4 cup red wine vinegar
• 1 tbsp. lemon juice
• 3/4 tsp. dried crushed red pepper
• 1/2 tsp. ground cumin
• salt 
• freshly ground black pepper

1. Finely chop parsley, cilantro, and oregano leaves. Place in a bowl and add remaining ingredients. Mix well.
2. Let sit for at least 2 hours before serving.

WW POINTS VALUE: 6 pts. 

Note: This recipe appears in the New Sonoma Cookbook. This dish is better than what you would order in a steak house or at a nice restaurant. This dish is said to represent the taste of wine country. Chimichurri salsa is an uncooked sauce that hails from Argentina. This sauce is used in cooking and is made of chopped parsley, oregano, minced garlic, olive oil and red wine vinegar. Chimichurri may be brushed, basted, or spooned onto meat as it cooks, or onto the cooked surface of meat as it rests. The steak is absolutely delicious and the chimichurri salsa is delicious. The salsa goes great with potatoes and grilled vegetables as well. If you a re looking for a wine to pair with this dish, a red wine such as syrah, merlot or cabernet from Pursued by Bear Wine. 

Warm Beef & Broccoli Romesco Salad

Ingredients:

• 1 1/2 cups roasted red peppers
• 1/4 cup raw almonds
• 1 1/2 tbsp. so-salt-added tomato paste
• 1 1/2 tbsp. red wine vinegar
• 1 1/2 tsp. paprika
• 1 tbsp. + 1 tsp. extra-virgin olive oil
• 1/2 tsp. kosher salt
• 1 head broccoli (about 1 lb.) 
• 1 lb. sirloin steak

Makes 4 Servings

1. In a food processor, puree the roasted peppers, almonds, tomato paste, vinegar, paprika, 1 tablespoon of the oil, 1/4 teaspoon of the salt, and 2 tablespoons water. Transfer the dressing to a bowl and set aside.
2. Separate the broccoli florets from the stalks. Trim off the very bottoms of the stalks. Peel the stalks and cut crosswise into 1/2-inch-thick slices. Cut the broccoli into smaller florets. 
3. In a large skillet, bring 3 inches of water to a boil. Add the broccoli florets and the stalks. Cook, uncovered, until crisp-tender, about 5 minutes. Drain and run under cold water to stop the cooking. Drain again.
4. Preheat the broiler with the rack 4 inches from the heat.
5. Sprinkle the steak with the remaining 1/4 teaspoon salt and brush with the remaining 1 teaspoon oil. Broil until cooked to the desired degree of doneness, about 3 minutes per side for medium-rare. Transfer to a cutting board and when cool enough to handle, thinly slice.
6. Divide the beef among 4 plates and top with the broccoli. Dividing evenly, spoon the dressing on top. Serve warm or at room temperature.

WW POINTS VALUE: 7 pts.

Note: This recipe appears in the South Beach Diet Gluten Solution Cookbook. This is a delicious salad to kick-start your healthy lifestyle. Any kind of beef salad is really delicious when it's done right. This salad has a Spanish flare to it The dressing is a healthy take on a traditional Romesco sauce. I highly recommend adding minced garlic to the Romesco sauce because garlic always makes everything taste better. This Romesco sauce can also be used on chicken, fish, pork, and even eggs. 

Panzanella Salad

Ingredients:

• 3 thin slices whole-grain bread, cut into 3/4-inch cubes
• 1 small garlic clove, minced
• 1/8 tsp salt
• 3 tbsp extra-virgin olive oil
• 3 tbsp red wine vinegar
• 3/4 lb. hearts of romaine lettuce, chopped (8 cups)
• 2 large tomatoes, cut into chuncks
• 1 small red onion, thinly sliced
• 1/2 cup packed fresh basil leaves
• freshly ground black pepper

Makes 6 (1 1/2-cup) Servings

1. Heat oven to 350 F. Place bread cubes on a baking sheet; bake until golden and lightly toasted, about 12 minutes. Cool completely.
2. Meanwhile, mash garlic and salt together in a small bowl. Add oil and vinegar, and whisk to combine.
3. Combine lettuce, tomatoes, onion, basil, and toasted bread cubes in a large bowl. Toss with dressing. Season to taste, and serve.

WW POINTS VALUE: 2 pts.

Note: This recipe appears in the South Beach Diet Parties & Holidays Cookbook. This salad is a compliment to Tuscany: it's earthy, fresh and flavorful. The secret is in the dressing. If you don't have romaine lettuce on hand, spinach, kale and/or arugula will work just as well. Those leafy greens go very well with tomatoes. 

Argentina-Style Steak and Sauce

Ingredients:

• 1 cup lightly packed fresh flat-leaf parsley leaves, chopped
• 1/2 cup lightly packed cilantro leaves, chopped
• 1 tbsp. red wine vinegar
• 1 tbsp. extra-virgin olive oil
• 1/2 tsp. salt
• 1/4 tsp. red pepper flakes
• 1 (1 lb.) top round steak, trimmed
• 1/4 tsp. freshly ground black pepper

Makes 4 Servings

1. Spray grill rack with nonstick spray. Preheat grill to medium-high of prepare medium-high fore using direct method.
2. Meanwhile, to make the sauce, combine parsley, cilantro, vinegar, 1/4 teaspoon of salt, and the pepper flakes in a serving bowl. Add enough cold water to give the mixture a saucy consistency, if needed.
3. Sprinkle steak with remaining 1/4 teaspoon salt and the black pepper. Place steak on grill rack and grill until instant-read thermometer inserted into center of steak registers 145 F for medium, about 6 minutes per side.
4. Transfer steak to cutting board and let stand for 10 minutes. Thinly slice steak across grain into 12 slices. Serve with sauce.

WW POINTS VALUE: 5 pts.

Note: This recipe appear in the WW New Complete Cookbook. This is what I call a restaurant quality meal. Who doesn't love a grilled steak with a homemade sauce once in a while? If you really want to make this meal filling, serve a baked potato and/or grilled vegetables alongside the steak to make the meal complete.

Italian Tuna Salad Bites

Ingredients:

• 2 sun-dried tomatoes
• 1 (6 oz.) can water-packed chunk light tuna, drained and flaked
• 2  tsp. extra-virgin olive oil
• 1 tsp. red wine vinegar
• 1/8 tsp. oregano
• 1/8 tsp. salt
• freshly ground black pepper
• 6 inner romaine leaves, cut into 24 (1 1/2-inch) pieces

Makes 8 (3-piece) Servings

1. If needed, cover tomatoes with warm water and soak for 15 minutes to soften. Drain and mince.
2. Combine tomatoes, tuna, oil, vinegar, oregano, salt and pepper to taste in a small bowl. Spoon1 teaspoon of the tuna mixture onto each romaine piece. Arrange on platter and serve.

WW POINTS VALUE: 1 pt.

 

Note: This recipe appears in the South Beach Diet Parties & Holidays Cookbook. These bites are a great way to kick-start your healthy lifestyle. These bites are quick, easy and flavorful. They make a great light lunch and they quickly fill you up. This take on traditional tuna fish has a zesty flare to it thanks to the sun-dried tomatoes, olive oil, and red wine vinegar. I highly recommend adding minced garlic to the tuna bites because garlic always makes everything taste better.

 

 

Western Burgers with Grilled Fennel and Spiced-Up Ketchup

Ingredients:

• 1/2 cup no-salt-added ketchup
• 4 tsp. red wine vinegar
• 1 large garlic clove, minced
• 1/8-1/4 tsp. red pepper flakes
• 2 tbsp. chopped fresh basil
• 1 tbsp. Worcestershire sauce
• 1 egg
• 2 tbsp. dried bread crumbs
• 1 lb. ground grass-fed bison
• salt
• freshly ground black pepper
• 1 fennel bulb, thinly sliced
• 3 tbsp. grated Parmesan cheese
• 4 light whole wheat hamburgers buns, split
• 8 small romaine lettuce leaves

Makes 4 Servings (1 burger per serving)

1. Spray grill rack with nonstick spray. Preheat grill to medium-high or prepare medium-high fire.
2. Meanwhile, to make spiced-up ketchup, combine ketchup, vinegar, garlic, and pepper flakes in a small saucepan; bring to boil. Reduce heat to simmer until thickened, about 5 minutes. Stir in basil.
3. Combine Worcestershire sauce, egg, bread crumbs, bison, salt and pepper into 4 (1/2-inch thick) patties.
4. Place fennel on grill rack and grill, turning occasionally, until lightly charred and tender, about 8 minutes. Transfer to plate. Place patties on grill rack and grill 4 minutes. Turn and sprinkle evenly with Parmesan. Grill burgers until instant-read thermometer inserted into side of burger registers 160 F, about 4 minutes longer. Transfer burgers to plate. Place buns, cut side down, on grill rack and grill lightly until lightly toasted, about 1 minute.
5. Place bottoms of buns on 4 plates. Top each with one-fourth of fennel, 1 burger, one-fourth of ketchup, and 2 lettuce leaves. Cover with tops of buns.

WW POINTS VALUE: 9 pts.

Note: This recipe appears in the WW Family Meals Cookbook. These are what I call gourmet American burgers. These burgers are flavorful, juicy and delicious. I added dried bread crumbs and an egg to make the burgers moist and to hold them together so the point value could be effected. I also added the Worcestershire sauce to make the burgers more flavorful. The Parmesan cheese adds a nice taste of saltiness to the burgers. Serve these burgers at your next gathering and they will be gone.

Beef Tenderloin with Horseradish Sauce

Ingredients:
Tenderloin:

• 1 (4 lb.) whole beef tenderloin, tied
• 2 tbsp. coarsely ground black pepper
• 1 tsp. dried rosemary, crushed
• 1/2 tsp. salt
• 2 tbsp. extra-virgin olive oil

Sauce:

• 1 (8 oz.) container reduced-fat sour cream
• 2 tbsp. prepared horseradish
• 1 1/2 tsp. red wine vinegar
• 1 tsp. Dijon mustard
• 1/4 tsp. salt
• 1/8 tsp. freshly ground black pepper

Makes 8 (6 oz.) servings & 1 cup sauce (2 tablespoons sauce per serving)

1. Heat the oven to 450 F.
2. For the tenderloin: Place the meat in a large baking pan. Combine pepper, rosemary, and salt in a small bowl. Rub meat all over with oil, then rub in seasonings.
3. Roast until meat thermometer measures 125 F for medium-rare, 30 to 35 minutes. Allow meat to rest for 15 minutes before slicing into 1/4-inch-thick slices. Serve warm with horseradish sauce.
4. For the sauce: While meat is cooking, whisk together sour cream, horseradish, vinegar, mustard, salt, and pepper in a small bowl. Serve at room temperature with tenderloin.

WW POINTS VALUE: 9 pts.

 

Note: This recipe appears in the South Beach Diet Parties & Holidays Cookbook.  This is the perfect main course when you're having company over for an elegant dinner. The beef tenderloin is seasoned in a simple way and the horseradish sauce is easy to make. The sauce can be adjusted can be adjusted easily with a little more horseradish or Dijon mustard if you want more heat. If you don't have beef tenderloin on hand, you can use sirloin steak, skirt steak, or flank steak and grill the meat and serve the sauce on top of the meat and the meal will still be elegantly delicious. 

Broccolini with Warm Sun-Dried Tomato Vinaigrette

Ingredients:

• 1 lb. broccolini, stems separated
• 4 sun-dried tomatoes (packed in oil), chopped, plus 4 tsp. of the oil
• 2 tbsp. minced red onion
• 2 garlic cloves, very thinly sliced
• salt
• 1 tsp. red wine vinegar
• freshly ground black pepper

Makes 4 Servings

1. Fill a large skillet with 2 inches of water; cover and bring to a simmer. Add broccolini, cover, and return to a simmer. Uncover and cook until broccolini is crisp-tender, about 2 minutes. Drain in a colander and immediately run under cold water for 1 minute to stop cooking. Drain again and pat dry.
2. Wipe skillet dry. Add tomatoes and their 4 teaspoons oil, onion, garlic, and a pinch of salt; cover and cook over medium-low heat until onion and garlic are slightly softened, about 3 minutes.
3. Uncover, add broccolini, and toss to coat with tomato mixture. Increase heat to medium and cook, uncovered, until broccolini is cooked through, about 3 minutes. Add vinegar and salt and pepper to taste; toss to coat. Serve warm.

WW POINTS VALUE: 1 pt.

 

Note: This recipe appears in the South Beach Diet Parties & Holidays Cookbook. This colorful side dish can be enjoyed on all phases of the South Beach Diet and it goes great with any protein, especially fish. You can use regular broccoli if broccolini is not available. Sun-dried tomatoes are found in dressings, salads, pastas, condiments, etc. The combination of sun-dried tomatoes and broccoli are both colorful and delicious.

Argentina-Style Steak & Sauce

Ingredients:

• 1 cup lightly packed fresh flat-leaf parsley leaves, chopped
• 1/2 cup lightly packed fresh cilantro leaves, chopped
• 1 tbsp. red wine vinegar
• 1 tbsp. extra-virgin olive oil
• 1/2 tsp. salt
• 1/4 red pepper flakes
• 1 (1 lb.) top round steak, trimmed
• 1/4 tsp. freshly ground black pepper

Makes 4 Servings (3 slices steak & 1 1/2 tbsp. sauce per serving)

1. Spray grill rack with nonstick spray. Preheat grill to medium-high or prepare medium-high fire using direct method.
2. Meanwhile, to make sauce, combine parsley, cilantro, vinegar, oil, 1/4 teaspoon of salt, and the pepper flakes in serving bowl. Add enough cold water to give mixture a saucy consistency, if needed.
3. Sprinkle steak with remaining 1/4 teaspoon  salt and the black pepper. Place steak on grill rack and grill until instant-read thermometer inserted into center of steak registers 145 F for medium, about 6 minutes  per side.
4. Transfer steak to cutting board and let stand for 10 minutes. Thinly slice steak across grain into 12 slices. Serve with sauce

WW POINTS VALUE:  5 pts.

Note: This recipe appears in the WW New Complete Cookbook. If you're craving a steak with flavor, this dish is for you. This steak is so succulent and juicy when it's cooked right. The sauce is spicy and flavorful and it goes great on steak, potatoes and vegetables. I highly recommend adding minced garlic to the sauce because garlic always makes everything taste better.

Pork, Orange & Fennel Salad

Ingredients:

• 2 tbsp. red wine vinegar
• 2 tsp. extra-virgin olive oil
• 2 tsp. water
• 3/4 tsp. salt
• 1/2 tsp. dried oregano
• 1/4 tsp. freshly ground black pepper
• 4 cups lightly packed thickly sliced escarole
• 2 oranges, peeled & segmented
• 1 small fennel bulb, very thinly sliced
• 1/2 small red onion, thinly sliced
• 8 pitted Kalamata olives, halved
• 3/4 lb. roasted pork loin, trimmed and thinly sliced

Makes 4 Servings (2 cups salad & 1/2 cup pork per serving)

1. To make dressing, whisk together vinegar, oil, water, salt, oregano, and pepper in a small bowl; set aside.
2. Combine escarole, oranges, fennel, onion, and olives in a large bowl. Drizzle dressing over and gently toss until coated evenly. Divide salad evenly among 4 plates and top evenly with pork.

WW POINTS VALUE: 5 pts.

 

Note: This recipe appears in the WW Family Meals Cookbook. This is what I call a refreshing salad that is both colorful and delicious. Don't be intimidated by the oranges or onions in this salad. The oranges add color and make the salad succulent and juicy. The dressing is simple, easy and delicious. The best thing about this salad is that the dressing is homemade and you know what is in it. You can make this salad any night of the week and everyone will be satisfied. Don't forget to season the pork with salt, pepper and garlic for flavor.



Grilled Flank Steak with Onions

Ingredients:

• 3 tbsp. red wine vinegar
• 1 tbsp. extra-virgin olive oil
• 2 tsp. dried oregano
• 1 large garlic clove, minced
• 1/4 tsp. freshly ground black pepper
• 1 (1 1/2 lb.) lean flank steak, trimmed
• 3/4 tsp. salt
• 1 large red onion, cut into 1/4-inch rounds

Makes 6 Servings (3 slices steak & 1/3 cup onion per serving)

1. Combine vinegar, oil, oregano, garlic, and pepper in large zip-close plastic bag. Add steak; squeeze out air and seal bag. Turn bag until steak is evenly coated. Refrigerate, turning bag occasionally, at least 1 hour or up to 4 hours.
2. Meanwhile preheat grill to medium-high or prepare medium-high fire.
3. Remove steak from marinade; discard marinade. Sprinkle steak with 1/2 teaspoon of salt. Spray onion with olive oil nonstick spray and sprinkle with remaining  1/4 teaspoon salt.
4. Place steak on grill rack and grill, turning once, until instant-read thermometer inserted into side of steak registers 145 F, about 12 minutes. Transfer steak to cutting board and let rest 10 minutes.
5. Meanwhile, place onion rounds on grill rack and grill, turning occasionally, until lightly charred and tender, 7-9 minutes. Thinly slice steak against grain into 18 slices and place on platter; place onion on top.

 WW POINTS VALUE: 4 pts.

Note: This recipe appears in the WW Family Meals Cookbook. This dinner is a winner and can be enjoyed any night of the week. It's quick and easy to cook, plus it's gluten free. If you're a meat lover, this dish is for you with the grilled onions alongside the steak. Add some grilled vegetables and you will have a colorful and filling dinner.
 

Tomato Salsa with Avocado and Onion

Ingredients:

• 2 tomatoes, finely chopped
• 1/2 red onion, chopped
• 1/4 avocado, cubed
• 1 green chile pepper, seeded and chopped
• 2 tbsp. chopped parsley
• 1 tbsp. red wine vinegar
• 2 tsp. lime zest
• 1 tsp. lime juice
• 1/4 tsp. ground cumin
• assorted cut fresh vegetables, such as celery sticks, cauliflower florets, or cucumber slices
• whole wheat pita triangles

Makes 6 Servings

 

In a large serving bowl, combine the tomatoes, onion, avocado, pepper, parsley, vinegar, lime zest, lime juice, and cumin. Let stand for 15 minutes before serving. Serve with the cut vegetables for dipping and pita triangles.

WW POINTS VALUE: 2 pts.

Note: This recipe appears in the South Beach Diet Cookbook. This is a chunky salsa that is a refreshing and filling dip for any occasion. Don't worry if it looks like a hot mess. This salsa is colorful and delicious and it goes great with vegetables, grilled chicken, steak, and even certain kinds of fish. If you're on Phase 2, you can have toasted pita chips with salsa. Heck, you can even serve this salsa with eggs.



Capanata

Ingredients:

• 2 lbs. eggplant, sliced into 3/4-inch rounds
• 2 tbsp. extra-virgin olive oil
• 2 cups onions, chopped
• 1 cup celery, sliced into 1/4-inch half moons
• 2 tbsp. garlic, chopped
• 1 cup red or yellow bell peppers, julienned
• 3 tbsp. red wine vinegar
• 2 tbsp. agave nectar
• 2 tbsp. capers, rinsed
• 3 cups tomatoes, cored & coarsely chopped
• 2 tbsp. raisins
• 3 tbsp. chopped oregano or basil, chopped
• 3 tbsp. green olives, chopped
• 2 tbsp. pine nuts
• salt
• freshly ground black pepper
• nonstick cooking spray
• parchment paper

Makes 8 Servings

1. Preheat oven to 400 F.
2. Lay slices of eggplant on parchment-lined baking sheet. Spray both sides with nonstick cooking spray. Bake in hot oven for 15 minutes or until slightly golden. Cool and cut into 3/4-inch cubes.
3. Heat a large sauté pan over medium heat. Add olive oil, onions, and celery. Season with salt and pepper. Sauté until golden brown, about 5 minutes. Add garlic and cook until aromatic. Add peppers' saute 2 minutes. Add vinegar and agave syrup; reduce by half.
4.  Add tomatoes and bring to a simmer. Cook or 8-10 minutes, stirring periodically until the tomatoes have reduced by one quarter. Add eggplant, capers, and raisins; cook for 20 minutes until the vegetables are tender and the mixture is thick, slightly sweet, and fragrant. Stir in herbs, olives, and pine nuts. Adjust seasonings with salt and pepper.

WW POINTS VALUE: 4 pts.

 

Note: This recipe appears in the New Sonoma Cookbook. Caponata is a traditional Sicilian seasoning or topping that is made from cooked vegetables like eggplant, celery and tomatoes and sweetened with vinegar, capers, raisins, and nuts. This makes a great filling for sandwiches. The eggplant will fall apart at the end of the cooking process. Caponata is always best to sit overnight in the refrigerator overnight to allow the flavors to blend. Caponata tastes delicious when served with pasta, cooked meats such as turkey, chicken, beef, pork, lamb and eve fish.

Grilled Hanger Steak with Chimichurri Sauce

Ingredients:

• 1/4 cup fresh flat-leaf parsley, chopped
• 2 tbsp. red wine vinegar
• 2 tbsp. extra-virgin olive oil
• 2 tbsp. low-sodium beef broth or water
• 2 tbsp. finely chopped shallot
• 1 tbsp. fresh oregano, chopped
• 4 garlic cloves, minced
• 1/2 tsp. fresh lemon juice
• 1/4 tsp. crushed red pepper
• kosher salt
• 1 lb. beef hanger steak
• freshly ground black pepper

Makes 4 Servings

1. For chimichurri sauce, in a small bowl combine parsley, red wine vinegar, olive oil, broth, shallot, oregano, garlic, lemon juice, and crushed red pepper. Season to taste with kosher salt. Cover and let stand at room temperature for 1 hour. ( or chill in the refrigerator for up to 48 hours; let stand at room temperature before using.)
2. Trim fat from steak. Score both sides of steak in a diamond patter by making shallow diagonal cuts at 1-inch intervals. Season meat with kosher salt and black pepper. For a charcoal grill, place steak on the rack of an uncovered grill directly over medium coals. Grill for 12-14 minutes or until medium doneness (140 F). For a gas grill, preheat grill. Reduce heat to medium. Place steak on grill rack over heat. Cover and grill as above. Serve steak with chimichurri sauce.

WW POINTS VALUE: 5 pts.

 

Note: This recipe appears in the New Sonoma Cookbook. This makes a great dinner any night of the week and will bring people to the dinner table. Chimichurri sauce is a traditional sauce from Argentina and is usually packed with fresh herbs and seasonings. You can use any kind or protein such as skirt steak, sirloin steak, pork tenderloin, chicken, turkey, and even some fish. If you're thinking about going out to the local steakhouse, DON'T! Make this for dinner and it will taste just as good and cost just as less.

Smoky Glazed Chicken Thighs

Ingredients:

• 1/4 cup ketchup
• 3 tbsp. packed brown sugar
• 2 tbsp. red wine vinegar
• 3/4 tsp. oregano
• 1 tbsp. smoked paprika
• 2 tsp. ground cumin
• 2 tsp. onion powder
• 2 tsp. chili powder
• 3/4 tsp. salt
• 1/2 tsp. freshly ground black pepper
• 6 bone-in chicken thighs (about 1 1 /2 lbs.)

Makes 6 Servings (1 thigh per serving)

1. Spray the grill rack with nonstick spray; prepare the grill for a medium-hot fire.
2. To make the glaze, mix together the ketchup, 2 tablespoons of the brown sugar, the vinegar, and oregano in a small bowl.
3. To make the spice rub, mix together the paprika, cumin, onion powder, chili powder, salt, pepper and remaining 1 tablespoon brown sugar in another small bowl. Rub the spice mixture all over the chicken thighs.
4. Place the chicken on the grill rack and grill 8 minutes. Turn the chicken and grill 8 minutes longer. Turn the chicken and brush with half of the glaze; grill 3 minutes. Turn the chicken and brush with the remaining glaze; grill until an instant-read thermometer inserted in the thickest part of a thigh registers 165 F, about 3 minutes longer.

WW POINTS VALUE: 5 pts.

 

Note: This recipe appears in the WW Ultimate Chicken Cookbook. If you love Barbecue, this dish is for you. Forget your local BBQ or fast food joint, make this dish and your family and friends will eat this dish up. The spices and the sauce give this dish an nice smoky and sweet flavor to it. Plus, your chicken or protein dish will be succulent and juicy. If you increase the batch of the spice rub, transfer the rub to a glass jar and store it in your pantry for a couple of months. The spice rub and the sauce is perfect on pork chops and tenderloins and it will go great on all cuts of beef, salmon and shrimp.  

Shrimp Gazpacho

Ingredients:

• 16 large peeled & deveined fresh or thawed frozen shrimp
• 1 tbsp. + 1 tsp. extra-virgin olive oil, divided
• 3 cups low-sodium tomato or vegetable juice, chilled
• 1 medium cucumber, peeled, seeded & chopped
• 3/4 cup medium salsa
• 1/4 cup ice water
• 1 tbsp. red wine vinegar
• salt
• freshly ground black pepper

Makes 4 (2-cup) Servings

1. Toss shrimp with 1 teaspoon of the oil and season with salt and pepper. Heat a skillet or grill pan over medium-high heat. Add shrimp and cook fir 1 minute per side. Remove to a plate to cool.
2. Combine remaining oil, tomato juice, cucumber, salsa, water, and vinegar in a large mixing bowl; season with salt and pepper to taste. Divide among bowls, top with shrimp, and serve.

WW POINTS VALUE: 3 pts.

 

Note: This recipe appears in the South Beach Diet Quick & Easy Cookbook. This Spanish classic can be made in 15 minutes or less and it's flavorful. If you use V-8 Juice in this recipe, you'll have 2 servings of vegetables. You'll have at least 5 servings of vegetables in this gazpacho if you play your cards right. The shrimp doesn't take long to cook and adding the shrimp make the gazpacho into a filling meal. You can make the gazpacho a day in advance so the flavors will blend but keep the separate until just before serving