Sage and Rosemary Pork

 Ingredients:

Filling:

• 2 tbsp. chopped fresh parsley
• 1 1 /2 tbsp. chopped fresh sage or thyme leaves
• 1 tbsp. chopped fresh rosemary
• 3 garlic cloves, minced
• 3 tbsp. extra-virgin olive oil
• 2 tsp. Dijon mustard
• 1/4 tsp. salt
• 1/4 tsp. freshly ground black pepper

Pork Loin:

• 1 boneless center loin pork roast (about 2 lbs.)
• 3/4 tsp. salt
• 1/2 tsp. freshly ground black pepper
• 1 tbsp. extra-virgin olive oil
• fresh sage leaves, for garnish
• rosemary sprigs, for garnish

Makes 6 Servings

To make the filling: In a small bowl, combine the parsley, sage or thyme. rosemary, garlic, oil, mustard, salt and pepper.

To make the pork loin:

1. Preheat the oven to 425 F.
2. Butterfly the pork loin. Sprinkle the top side of the butterflied loin with half of the salt and pepper. Spread the filling evenly across the loin, leaving  a 1/2" border along the edge where you made the first cut. 
3. Beginning at the opposite edge, roll the loin up to wrap the filling. Using kitchen twine, tie the loin every 1 1/2" to hold its shape. 
4. Rub the loin with the oil and sprinkle with the remaining salt and pepper. Place the loin in a small roasting pan and  position on the center rack of the oven. Roast for 45 minutes, or until a thermometer  inserted in the center registers 155 F and the juices run clear. Let stand for 10 minutes before carving. To prevent slices from unrolling, skewer the roast every 1/4" with wooden picks along the edge where the roll ends. Slice crosswise between the wooden picks and ties. Remove the kitchen twine before serving. Garnish with the sage leaves and rosemary sprigs. 

WW POINTS VALUE: 8 pts. 

Note: This recipe appears in the South Beach Diet Cookbook. Roasted pork is so succulent and juicy when it's done right. Don't be intimidated by this recipe. It's actually quite easy to make. The combination of Dijon mustard, herbs and garlic is so delicious on roasted pork. This roasted pork goes very well with roasted vegetables such as potatoes, butternut squash, tomatoes, asparagus, etc. for a more filling and complete meal. 

Roast Pork Tenderloin with Sauteed Apples & Dried Cherries

 Ingredients:

• 1 lb. pork tenderloin, fat removed
• 1/2 tsp. freshly ground ginger
• 1/2 tsp. Spanish paprika
• 1 tbsp. extra-virgin olive oil
• 1 Granny Smith or Golden Delicious apple, peeled, cored, and cut into 1/4-inch wedges
• 1/4 tsp. freshly grated ginger
• 2 sage leaves
• 1/4 cup dried cherries
• 1/2 tbsp. maple syrup
• 1 cup low-sodium chicken stock
• salt
• freshly ground black pepper

Makes 4 Servings

1. Season pork with salt and pepper. 
2. Combine ginger, paprika, and 1/2 tablespoon of the olive oil. Spread over pork to marinate for 30 minutes or as long as overnight. 
3. Preheat oven to 400 F. 
4. Heat a saute pan over medium heat. Add the remaining 1/2 tablespoon olive oil and pork tenderloin. Cook until lightly browned. Turn tenderloin over and continue to cook until golden brown all over. Remove from pan (reserve pan to prepare the sauce). Place on a rack on a sheet pan and roast in the oven until the pork reaches in internal temperature of 143 F. Remove from oven and allow pork to rest for 15 minutes. 
5. Add apples to the saute pan. Cook over medium heat until golden brown. Flip and cook on other side until golden brown but still wit ha slightly firm texture. Add ginger, sage, dried cherries, maple syrup, and stock. Bring to a simmer and reduce by three quarters until apples are tender and liquid is syrupy. 
6. Slice pork 1/4-inch thick on the bias or against the grain. Serve on a bed of apples and drizzle with syrup. 

WW POINTS VALUE: 6 pts. 

Note: This recipe appears in the New Sonoma Diet Cookbook. This dish can make a decadent and elegant dinner for your family and friends. It's flavorful and easy to make. The tenderloin is the leanest and the most tender portion of the pork. The tenderloin is also the juiciest part of the pork and will melt in your mouth when it it cooked right. The pork is complemented by the tartness of the apples and dried cherries. This dinner is so decadent and delicious. The roasted pork and fruit will melt in your mouth it's that succulent and juicy. This dinner is best served with oven-roasted potato strings, cranberry-orange relish and peas for a fulfilling meal. If you don't have pork tenderloin on hand, pork loin works just as well. You can also use pears in place of the apples and use cranberries in place of the cherries and the meal will be just as decadent. 

One-Pan Olive Oil and Herb Poached Flounder

 Ingredients:

• ¾ lb. flounder fillets
• ¼ cup extra-virgin olive oil
• 3 Tbsp. lemon juice
• 2 Tbsp. minced garlic
• 2 Tbsp. rosemary, chopped
• 2 Tbsp. parsley, chopped
• 1 Tbsp. sage, chopped
• salt
• freshly ground black pepper

Makes 2 Servings.

1. Preheat oven to 400°F. 
2. Pat fish dry and season with salt and pepper to taste.
3. Whisk olive oil, lemon juice, garlic, rosemary, parsley, sage, salt and pepper in a 9x13 baking dish.
4. Arrange flounder in a single layer in the olive oil mixture. Spoon olive oil mixture over the flounder to coat.
5. Lay lemon slices on top of the flounder.
6. Bake 12-15 minutes, until the fish is cooked through and liquid is bubbling.
7. Serve fish with pan sauce drizzled over top.

WW POINTS VALUE:? 

Note: This recipe appears on www.palm.southbeachdiet.com/recipes. Poached fish is quite delicious when it is done right. The combination of olive oil, lemon juice and herbs are so succulent when they go with fish. If you don't have flounder on hand, you can use another white fish such as cod, sole or halibut and the meal will still be delicious. This meal is so quick and easy it can be made any week night in 30 minutes or less. 

Lemon-Rosemary Braised Chicken Breasts

Ingredients:

• 3 tbsp. extra-virgin olive oil
• 4 (4 oz.) medium boneless, skinless chicken breasts
• 2 leeks, white parts only, chopped
• 3-4 garlic cloves, smashed
• 2 slices pancetta or bacon, diced (optional)
• 2 tbsp. white balsamic vinegar
• 2 cups cherry tomatoes, cut in half
• 2 lemons, 1 zested and juiced, the other cut into wedges
• 2-3 sprigs fresh rosemary
• 2 sprigs fresh sage (optional)
• 1 cup reduced-sodium chicken broth

Makes 4 Servings

1. Heat 2 tablespoons of the olive oil in a large, heavy-bottomed skillet over medium-high heat. Add the chicken breasts and cook, turning, until golden brown and all over, about 7-10 minutes. Transfer them to a plate and set it aside. 
2. Add the remaining tablespoon of olive oil and the leeks to the skillet  and saute for 3-4 minutes, until softened. Stir in the garlic and pancetta (if using), and cook for 2-3 minutes. 
3. Deglaze the pan with the white balsamic vinegar. Add the tomatoes, lemon zest, lemon juice, rosemary, and sage (if using), and return the chicken breasts to the skillet. Season with salt and pepper to taste and then pour in the chicken broth. 
4. Reduce the heat to medium-low and cook, covered, for about 20 minutes or until the sauce is reduce by half and the chicken is fully cooked (an instant-read thermometer placed in the center of the breast should read 165 F). If the pan gets dry during cooking, add a splash of broth or water as needed. 
5. Slice the chicken breasts and spoon the sauce on top; serve with lemon wedges. 

WW POINTS VALUE: 9 pts. 

Note: This recipe appears in the New Keto-Friendly South Beach Diet book. This is a wonderful meal to kick-start your healthy lifestyle. It's both filling and flavorful. The combination of pancetta, tomatoes, leeks, garlic and herbs adds a nice zing to this dish. If you don't have leeks on hand, use minced onion or shallots and the dish will be delicious. 

Crown Roast of Pork

Ingredients:

• 2 tbsp. + 2 tsp. extra-virgin olive oil
• 2 garlic cloves, minced
• 2 tbsp. chopped fresh sage
• 2 tbsp. chopped fresh oregano or 2 tsp. dried oregano
• 1/2 tsp. freshly ground black pepper
• 1/4 tsp. salt
• 1 (6-7 lb.) crown roast of pork, fat trimmed & bones frenched
• 4 celery stalks, cut into 1 1 /2-inch pieces
• 2 medium onions, quartered
• 2 medium carrots, cut into 1 1/2-inch pieces
• 1/4 cup water + 2 tbsp. water
• 1/4 cup dry red wine

Makes 8 Servings

1. Whisk together 2 teaspoons of the oil, garlic, sage, oregano, pepper, and salt in a small bowl. Rub pork all over with garlic mixture. Cover pork with plastic wrap and refrigerate for 8 hours or overnight.
2. Position rack in the lower third of the oven and heat oven to 425 F.
3. Toss celery, onions, and carrots with remaining 2 tablespoons oil in a roasting pan; set pork on top. Wrap bone tips with foil to prevent burning.
4. Roast pork for 30 minutes, reduce heat to 350 F, and continue roasting, turning pan halfway through, until thermometer inserted in the thickest part of a few pork chops reads 155 F to 160 F, 1 1/4 to 1 1/2 hours.
5. Remove roast from oven and remove foil from bone tips. Carefully transfer roast to a platter, loosely cover with foil, and let rest for 20 minutes.
6. While roast is resting, remove vegetables from pan and discard. Place roasting pan over low heat and add water and wine. Bring to a simmer and, using a wooden spoon, scrape browned bits of pork from bottom of pan. Simmer until you have a flavorful juice, 3-4 minutes.
7. Carve roast into thick chops and serve with pan juices.

WW POINTS VALUE: 4 pts.

 

Note: This recipe appears in the South Beach Diet Parties & Holidays Cookbook. This elegant dish is easy to make. Pork can be an elegant dish to make and enjoy. If you don't have a crown roast of pork, use boneless pork chops or pork loin, rub the mixture all over the meat, grill the meat, let it rest and serve. The meat served alongside the chutney and vegetables is delicious.

Thanksgiving Turkey on the Grill

Ingredients:

• 4 garlic cloves, minced
• 2 tbsp. chopped fresh sage
• 1 tbsp. paprika
• 1 tbsp. extra-virgin olive oil
• 1 1/2 tsp. salt
• 1/2 tsp. freshly ground black pepper
• 1 (10 lb.) turkey, giblets removed

Makes 12 Servings, plus leftovers (2 slices white turkey & 1 slice dark turkey per serving)

1. Spray the grill rack with nonstick spray; prepare the grill for indirect cooking and maintain a medium-hot fire.
2. Combine the garlic, sage, paprika, oil, salt, and pepper in a small bowl; mix well. Loosen the skin around the turkey breast by running your fingers between the skin and the meat. Make a 1-inch slit on each thigh and each drumstick; run your fingers between the skin and meat to loosen the skin. Rub the garlic mixture under the skin on each side of the breast and the legs. Tuck the wing tips underneath the turkey and tie the legs together with the kitchen string to help hold the shape of the bird during grilling.
3. Place the turkey on the indirect heat section of the grill rack (away from the heat source), cover the grill, and grill until an instant-read thermometer inserted in a thigh registers 165 F, about 3 hours. Transfer the turkey to a cutting board and let stand for about 10 minutes before carving. Remove the skin before eating.

WW POINTS VALUE: 4 pts.

 

Note: This recipe appears in the WW Ultimate Chicken Cookbook. Looking for alternative ways to cook Thanksgiving dinner? Try this method. Cooking a turkey on the grill is not that scary or difficult. Cooking a turkey on the grill not only frees up your oven for other dishes but it also tastes delicious as well. The turkey is still succulent, juicy and flavorful with the garlic and spices rubbed all over. Don't forget to make your own homemade gravy to serve alongside the turkey; it makes the turkey and other side dishes more comforting.

Herbed Oven-Fried Chicken

Ingredients:

• 1/2 cup low-fat buttermilk
• 2 tsp. ground paprika
• 2 tsp. dried sage, crumbled
• 2 tsp. dried rosemary, crumbled
• 1/2 cup cornflakes, crushed
• 3 tbsp. whole wheat flour
• 4 (1/2-lb.) boneless, skinless chicken breasts, cut crosswise in half
• 1/2 tsp. salt
• 1/4 tsp. freshly ground black pepper

Makes 4 Servings (2 pieces chicken per serving)

1. Preheat oven to 400 F. Spray heavy shallow baking pan with nonstick spray.
2. Stir together buttermilk, paprika, sage and rosemary in pie plate. On a sheet of wax paper, mix together cornflake crumbs and flour.
3. Sprinkle chicken with salt and pepper. Dip chicken in buttermilk, then coat with cornflake mixture, pressing firmly so it adheres. Place chicken in prepared baking pan; lightly spray with nonstick spray. Bake until crispy and cooked through, about 35 minutes.

WW POINTS VALUE: 6 pts.

Note: This recipe appears in the WW New Complete Cookbook. Weight Watchers has done it again with a classic comfort food in making it healthy.  It's a different take on oven-fried chicken and it tastes good. The herbs are the key to making this chicken flavorful. If you don't have cornflakes on hand, use dried panko bread crumbs instead and the chicken will taste just as good. I highly recommend marinating the chicken in the buttermilk 1-24 hours in advance to make the fried chicken even more moist and flavorful.

 

Butternut Squash and Sage Soup

Ingredients:

• 1 (2 1/2-3 lb.) butternut squash, peeled, seeded, & cut into 2-inch chunks
• 1 tbsp. extra-virgin olive oil
• 1 onion, chopped
• 1 large leek, sliced
• 2 garlic cloves, minced
• 3 cups reduced-sodium vegetable broth
• 1 1/2 tsp. dried sage
• 1/4 tsp. freshly ground black pepper
• pinch cayenne pepper

Makes 4 Servings (1 1/2 cups per serving)

1. Put squash in a steamer basket; set into large saucepan over 1-inch boiling water. Cover and cook until squash is tender but still holds its shape, about 15 minutes.
2. Meanwhile, heat oil in large saucepan over medium heat. Add onion, leek, and garlic; cook, stirring, until softened, about 5 minutes. Add squash and all remaining ingredients; bring to boil. Reduce heat and simmer, covered, until squash is very soft, about 15 minutes. Remove saucepan from heat; let cool 5 minutes.
3. Puree soup, in batches if needed, in food processor or blender. Return soup to pot and reheat over medium heat.

WW POINTS VALUE: 5 pts.

 

Note: This recipe appears in the WW New Complete Cookbook. This soup is the perfect comfort food to enjoy in the fall and early winter. It's hearty and filling and very tasty too. If you run out of vegetable or chicken stock, use apple cider or pureed apples on hand to make the soup more hearty and flavorful and more into the autumn season.

Sauteed Chicken with Marsala

Ingredients:

• 4 boneless, skinless chicken breast halves
• 1/4 tsp. salt
• 1/8 tsp. freshly ground black pepper
• 1 tbsp. extra-virgin olive oil
• 1 tbsp. finely chopped prosciutto
• 4 garlic cloves, minced
• 3/4 cup dry Marsala
• 1 cup low-sodium chicken broth
• 2 tbsp. capers, rinsed, drained and chopped
• 2 tbsp. chopped fresh flat-leaf parsley
• 2 tsp. chopped fresh sage

Makes 4 Servings

1. Season chicken with salt and pepper. In a large skillet heat 2 teaspoons of the olive oil over medium heat. Add chicken; cook for 8-10 minutes or until tender and no longer pink (170 F), turning once. Transfer to a serving platter; cover and keep warm.
2. In the same skillet combine the remaining 1 teaspoon olive oil, prosciutto, and garlic. Cook for 2 minutes, stirring occasionally. Add Marsala. Bring just to boiling; reduce heat. Simmer, uncovered, for 4-5 minutes or until reduced to 1/4 cup. Add chicken broth, capers, parsley, and sage. Return to boiling; boil gently about 8 minutes or until reduced to 2/3 cup. Return chicken to skillet; heat through.

WW POINTS VALUE: 4 pts.

 

Note: This recipe appears in the Sonoma Diet Cookbook. This is what I call classic Italian comfort food that is elegant and tastes heavenly delicious. You can have this restaurant quality dish at home  in 30 minutes or less and you  will be satisfied. If you're on the early phases of your diet, serve a side of sautéed spinach as a side. When you're on your later phases of your diet, you can serve hot cooked whole wheat pasta as a side. This dish is so good it will become a classic at your dinner table.

Balsamic Red Onions

Ingredients:

• 1 tbsp. extra-virgin olive oil
• 1 lb. red onions, sliced in 1/4-inch rings
• 2 tsp. sage, chopped
• 4 tbsp. balsamic vinegar
• salt
• freshly ground black pepper

Makes 2 cups

1. Heat a sauté pan over medium-high heat. Add olive oil and place the concentric red onion rings flat in the sauté pan. Season with salt and pepper. Cook until the surface is golden brown. Turn and cook on other side until golden brown. Stir into separate the rings.
2. Add sage. Sauté for 1 minute. When the onions are slightly soft, add balsamic vinegar; it should evaporate immediately. Adjust seasoning with salt and pepper.

Note: This recipe appears in the New Sonoma Cookbook. Sautéed onions go great with any lean protein. Plus, these onions are quick and easy to prepare.  

Chicken Shepherd's Pie

Ingredients:

• 3 large Yukon gold potatoes (about 1 1/2 lbs.) peeled & quartered
• 3/4 cup fat-free milk
• 1 tbsp. Dijon mustard
• 1/4 tsp. freshly ground black pepper
• 1 medium onion, chopped
• 3/4 lb. ground chicken breast
• 1 1/2 tbsp. whole wheat flour
• 2 tbsp. tbsp. white Worcestershire sauce
• 1 tsp. finely chopped sage
• 1/2 tsp. crushed green peppercorns
• 3/4 cup reduced-sodium chicken broth
• 1 (10 oz.) package frozen peas & carrots
• 1/4 tsp. paprika

Makes 6 (1 cup) Servings

1. Bring the potatoes, with enough water to cover, to a boil in a large pot. Reduce the heat and simmer, covered, until the potatoes are tender when pierced with a fork, about 12 minutes. Drain and place in a medium bowl. Add the milk, mustard, and black pepper. Mash with a potato masher or an electric mixer on medium speed until creamy, about 4 minutes by hand or 2 minutes with a mixer; set aside.
2. Preheat the oven to 350 F.
3. Spray a large skillet with nonstick spray and set over medium heat. Add the onion and cook, stirring frequently, until softened, about 2 minutes. Add the chicken and cook, breaking it up with a wooden spoon, until browned, about 4 minutes.
4. Sprinkle the flour over the chicken mixture. Stir well and cook, just until the flour is absorbed, about 30 seconds. Stir in the Worcestershire sauce, sage, and crushed green peppercorns; cook until fragrant, about 10 seconds. Stir in the broth and bring to a boil. Reduce the heat and simmer until the mixture bubbles and thickens, about 1 minute. Stir in the peas and carrots. Pour the mixture into a 9-inch square baking dish.
5.  Spoon or pipe the mashed potatoes over the chicken mixture. Sprinkle with the paprika. Place the baking dish on a rimmed baking sheet and bake until bubbling and heated through, about 40 minutes. Let stand for about 5 minutes before serving.

WW POINTS VALUE: 5 pts.

 

Note: This recipe appears in the WW Ultimate Chicken Cookbook. Shepherd's Pie is considered to be the national dish of England. Shepherd's pie normally has mutton or ground beef but this recipe has ground chicken in it. This version of a classic comfort food is absolutely delicious. If you don't have packaged vegetables, use 1 cup each of chopped carrots and peas and the dish will be just as delicious. I highly recommend adding a pinch of salt and minced garlic when cooking the onions because salt, ground pepper and garlic always add flavor and make your savory dish taste better. This comfort food is perfect for eating during the colder months. Don't worry if it looks messy, it tastes great.



Baked Stuffed Pork Chops

Ingredients:

• 3/4 cup gluten-free, low-sodium chicken broth
• 1/4 cup brown rice couscous
• 2 garlic cloves, minced
• 3/4 tsp. coarse kosher salt
• 3 tsp. extra-virgin olive oil
• 1/2 cup chopped fresh flat-leaf parsley
• 1/4 cup gluten-free dried apricots, coarsely chopped
• 4 thick-cut boneless, pork loin chops (6 oz. each, about 1 inch thick)
• 1/2 tsp. rubbed sage

Makes 4 Servings

1. Preheat oven to 375 F.
2. In a small saucepan, combine the broth, couscous, garlic, and 1/4 teaspoon of the salt. Bring to a boil over medium heat, then reduce to a simmer. Cover and cook until the couscous is tender and the liquid has been absorbed, 8-10 minutes. Add 1 teaspoon of the oil, parsley, and apricots. Fluff with a fork, then transfer to a bowl to cool to room temperature.
3.  Place the pork on a work surface and, using a sharp paring knife, cut horizontally through the thickest part of each chop to make a deep pocket about 2 inches long (do not cut all the way through). Using a spoon, stuff each chop with one-fourth of the couscous mixture.
4. Sprinkle both sides of the chops with the remaining 1/2 teaspoon salt and the sage. Rub with the remaining 2 teaspoons oil. Place the chops on a baking sheet and bake for 10 minutes. Turn the chops over and bake until cooked through but slightly pink, about 5 minutes longer.

WW POINTS VALUE: 8 pts. stuffed, 9 pts. unstuffed with couscous as a side dish

Note: This recipe appears in the South Beach Diet Gluten Solutions Cookbook. This dish takes about 40 minutes to make and it's worth the time and effort. Stuffed pork chops are easy to make but if you're not up to stuffing the chops, make the couscous and serve it as a side dish and your meal will taste just as good. Don't forget that unstuffed pork chops will cook in a shorter amount of time. The apricots cooked and mixed in with the couscous served alongside the pork chops. If you don't want to bake the pork chops and serve the couscous as a side dish, just grill or broil the pork chops and your meal will be just as tasty.

Roast Pork Tenderloin with Sauteed Apples & Dried Cherries

Ingredients:

• 1 lb. pork tenderloin
• 1/2 tsp. freshly ground ginger
• 1/2 tsp. Spanish paprika
• 1 tbsp. extra-virgin olive oil
• 1 Granny Smith or Golden Delicious apple, cored, peeled & cut into 1/4-inch wedges
• 1/4 tsp. fresh ginger
• 2 sage leaves
• 1/4 cup dried cherries
• 1/2 tbsp. maple syrup
• 1 cup low-sodium chicken stock
• salt
• freshly ground black pepper

Make 4 Servings

1. Season pork with salt and pepper
2. Combine ginger, paprika, and 1/2 tablespoon of the oil. Spread over pork to marinate for 30 minutes or as long as overnight.
3. Preheat to 400 F.
4. Heat a saute pan over medium heat. Add the remaining 1/2 tablespoon olive oil and pork tenderloin. Cook until lightly browned. Turn tenderloin over and continue to cook until golden brown all over. Remove from pan (reserve pan to prepare sauce). Place on a rack on a sheet pan and roast in the oven until the pork reaches an internal temperature of 143 F. Remove from oven and allow pork to rest for 15 minutes.
5. Add apples to saute pan. Cook over medium heat until golden brown. Flip and cook on other side until golden brown but still with a  slightly firm texture. Add ginger, sage, dried cherries, maple syrup, and chicken stock. Bring to a simmer and reduce by three quarters until apples are tender and liquid is syrupy.
6. Slice pork 1/4 inch thick on the bias or against the grain. Serve on a bed of apples and drizzle with syrup.

WW POINTS VALUE: 6 pts.

Note: This recipe appears in the New Sonoma Cookbook. This is what I can an elegant taste of the holiday season. Remember when you have pork chops and applesauce for dinner? This is that dish but kicked up a whole notch and made into an elegant meal. You can use pork loin or pork tenderloin in this dish and or use pears in place of the apples and your dinner will be delicious. You can also use dried cranberries in place of the dried cherries because cranberries are just as tart and sweet. This meal really does taste like the fall and winter holidays and takes you back to  autumn in New England with all the ingredients.

Oven-Fried Buttermilk Chicken with Black Pepper Gravy

Ingredients:

• 1/2 cup + 2 tbsp. all-purpose flour
• 2 large egg whites, lightly beaten
• 2 tsp. dried sage
• 2 tsp. dried rosemary
• 1 1/2 cup whole wheat bread crumbs
• 2 (1/2-lb.) bone-in chicken breast halves, skinned
• 2 (6 oz.) chicken drumsticks, skinned
• 2 (6 oz.) chicken thighs, skinned
• 1/2 tsp. salt
• 1/8 tsp. cayenne pepper
• 1/3 cup fat-free buttermilk
• 1 tbsp. butter
• 1 cup reduced-sodium chicken broth
• 1/4 tsp. freshly ground black pepper

Makes 4 Servings (1/4 of chicken & 1/4 cup gravy per serving)

1. Preheat the oven to 375 F. Line a large shallow baking pan or roasting pan with foil. Place a wire rack in the pan; spray the rack with nonstick spray.
2. Put 1/2 cup of the flour on a sheet of wax paper. Mix together the egg whites, sage, and rosemary in a large shallow dish. Place the bread crumbs on a separate sheet of wax paper.
3. Put the chicken in a large bowl; sprinkle with the salt and cayenne. Add buttermilk and turn to coat. Dip the chicken, one piece at a time, into the flour, then into the egg whites, and then into the bread crumbs, pressing so they adhere. Place the chicken, skin side up, on the rack. Lightly spray the chicken with nonstick spray. Bake until golden brown and an instant-read thermometer inserted into a thigh or breast (not touching bone) registers 165 F, about 45 minutes, do not turn.
4. Meanwhile, to make the gravy, melt the butter in a small saucepan over medium heat. Whisk in the remaining 2 tablespoons flour and cook, whisking constantly, 1 minute. Gradually whisk in the chicken broth until smooth. Cook, whisking constantly, until the gravy bubbles and thickens, about 2 minutes. Stir in the black pepper.

WW POINTS VALUE: 8 pts.

 

Note: This recipe appears in the WW Ultimate Chicken Cookbook. Who does not love fried chicken? This dish takes time and effort but it is worth it! It may look like a hot mess but it's delicious. Buttermilk adds flavor and tenderizes the chicken. If you have the time (preferably on the weekend), soak the chicken in the buttermilk and refrigerate it for several hours or oven overnight. Then take it out and cook it when you're hungry. I highly recommend using boneless, skinless chicken breasts for juicy oven-fried chicken. You can also use thyme, parsley, oregano along with the sage and rosemary for a more flavorful chicken dish. The homemade gravy was so delicious and easy and flavorful too. You'll never buy processed or enveloped-packaged gravy from the store ever again. I highly recommend adding I chicken boullion cube and or 2 minced garlic cloves to the gravy for a more flavorful dish. If you're going to serve this chicken for dinner or for a picnic, I highly recommend serving buttermilk biscuits, southern-style greens, mashed potatoes and maybe some macaroni and cheese to make it a complete Southern meal that's better than Chick Fil-A, KFC, Popeye's and any other fast food joint in America. Your guests will be happy and asking for seconds.

 

Herb-Roasted Turkey

Ingredients:

• 1 (2lb.) boneless, turkey breast, skinned
• 1/2 tsp. kosher salt
• 1/2 tsp. freshly ground black pepper
• 2 tsp. lemon zest
• 3 tbsp. lemon juice
• 2 tbsp. extra-virgin olive oil
• 2 tbsp. fresh flat-leaf parsley, chopped
• 1 tbsp. fresh rosemary, chopped
• 1 tbsp. fresh sage, chopped
• 1 tbsp. fresh thyme, chopped
• 6 garlic cloves, minced
• 1 cup reduced-sodium chicken broth
• 1/4 cup dry white wine

Makes 8 Servings

1. Preheat the oven to 400 F. Season turkey breast with salt and pepper. Place turkey in a shallow roasting pan. In a small bowl, combine lemon juice and zest, olive oil, 1 tablespoon of the parsley, rosemary, sage, thyme, and garlic. Rub herb mixture over turkey breast.
2. Roast turkey for 10 minutes. Pour broth and wine over turkey. Reduce oven temperature to 350 F. Roast turkey about 25 minutes more or until turkey is tender and no longer pink (155 F), spooning juices in pan over turkey every 10 minutes. let rest for  15 minutes before slicing.
3. To serve, slice turkey. Spoon some of the cooking juices from the roasting pan over individual servings. Sprinkle with the remaining 1 tablespoon parsley.

WW POINTS VALUE: 3 pts.

 

Note: This recipe appears in the New Sonoma Cookbook. The holidays are approaching and you're desperate to find the best turkey recipe to serve at dinner. This turkey recipe is perfect for serving a small get-together and it only take 1-2 hours to cook depending how big the turkey breast is and what else you're cooking in your oven.  If you really want to maximize your flavor, rub the garlic-herb mixture all over the turkey and marinate it over night. This herb-roasted turkey is so elegantly delicious it's better than what you would get at a restaurant. AND....you'll even forget it's good for you. Normally, you rub butter all over the turkey to make it crispy but the olive oil mixed in with the garlic, herbs, chicken broth and white wine give the turkey a nice, elegant taste to it. You can try a variety of olive oils from the Imperial Olive in Williamsburg, VA for a more flavorful turkey in this  recipe. For more information, visit www.TheImperialOlive.com.
 

Grilled Mushroom Turkey Burgers

Ingredients:

• 2 tbsp. dried porcini or shiitake mushrooms
• 1 cup boiling water
• 12 oz. ground turkey breast
• 1/2 cup salsa
• 1/2 cup chopped onion
• 2 tbsp. chopped fresh parsley
• 6 garlic cloves, minced
• 2 tsp. fresh sage
• 1/4 tsp. kosher salt
• 1/8 tsp. freshly ground black pepper
• 4 whole wheat buns, split & toasted
• lettuce
• tomato
• sliced avocado
• sliced red onion
• salsa

Make 4 Servings

1.  Rinse dried mushrooms well. Place mushrooms in a small bowl; add boiling water. Let stand about 20 minutes or until soft. Drain the mushrooms well; finely chop mushrooms.
2. In a medium bowl, combine the mushrooms, 1/2 cup salsa, onions, garlic, parsley, sage, salt and pepper. Shape mixture into four 3/4-inch-thick patties.
3. For a charcoal grill, place patties on the greased rack of an uncovered grill directly over medium coals. Grill for 14-18 minutes or until no longer pink (165 F), turning once halfway through the grilling. For a gas grill, preheat the grill. Reduce heat to medium. Place burger on the greased grill rack over heat. Cover and grill as above.
4. If desired, serve burgers on whole wheat buns with lettuce, additional salsa, sliced red onion, sliced avocado and/or sliced tomato.

WW POINTS VALUE: 7 pts.

 

Note: This recipe appears in the New Sonoma Cookbook. The folks at the Sonoma Diet have done it again this time with a big, juicy burger. You can make these juicy burger all year round wherever you are. The reason these burgers are so big is because all the good carbs and protein are combined together and seasoned well. Plus, they don't all fall out of the burger when your eating. Turkey burgers are just as delicious as regular beef burgers. you can even use ground chicken in this recipe and your burger will be just as delicious. Whenever you're cooking burgers, ALWAYS season the protein with salt, pepper and the herbs of your choice because they will bring out the flavors of the burger. Also, if your burger is not sticking together, add a handful of bread crumbs because the bread crumbs will hold the moist ingredients together. This colorful burger is packed with flavor and nutrients it will leave you full and satisfied.

 

Cajun Dry Rub

Ingredients:

• 2 tbsp. whole cracked black peppercorns
• 1 tbsp. dried thyme
• 2 tsp. sweet paprika
• 1 tsp. salt
• 1 tsp. dry mustard
• 1 tsp. garlic powder
• 1/2 tsp. ground bay leaf or dried sage
• 1/4-1/2 tsp. cayenne pepper

Makes 12 Servings

 

In a small jar, combine all ingredients. Seal and store in a cool, dry place for up to 3 months.

 

WW POINTS VALUE: 0 pts. (1 tsp. per serving)

 

Note: This recipe appears in the WW New Complete Cookbook. I had some pork ribs in my fridge and I felt like some lean protein packed with heat. This dry rub was so delicious on my pork ribs drenched in barbeque sauce. It gave the pork the perfect amount of heat without burning my taste buds. I highly recommend this dry rub on pork, beef, chicken, turkey, fish and even vegetables when you're in the mood for something spicy or when you're celebrating Mardi Gras.

Tomato-Herb Rolls

Ingredients:

• 2 cups boiling water
• 12 sun-dried tomato halves (not oil-packed), cut into slivers
• 1 envelope active dry yeast
• 1 1/4 cups lukewarm water (105-115 F) water
• 3 1/2 cups all-purpose flour
• 1 1/2 tsp salt
• 2 tsp minced fresh rosemary or 1 tsp dried
• 2 tsp minced fresh sage or 1/2 tsp dried
• 1/2 tsp dried oregano leaves
• 1/4 tsp freshly ground black pepper
• 1 egg white, beaten with 2 teaspoons water

Makes 12 Servings

1. In a small bowl, pour the boiling water over the tomatoes. Let stand about 5 minutes; drain.
2. In another small bowl, sprinkle the yeast over the lukewarm water. Let stand until foamy, about 10 minutes.
3. In a food processor, combine the flour and salt. With the maching running, scrape the yeast mixture through the feed tube just until the dough forms a ball. Knead the dough by pulsing until smooth and no longer sticky, about 30 times.
4. Spray a large bowl with nonstick spray; place the dough in the bowl. Cover loosely with plastic wrap or a damp towel and let the dough rise in a warm, drafte-free place until it doubles in volume, about 1 hour.
5. Punch down the dough; lightly sprinkle a work surface with flour. Turn out the dough; knead in the tomatoes, herbs and pepper until they are evenly distributed. Dived the dough into 12 pieces, forming each into an oval with gently tampered ends.
6. Spray a baking sheet with non stick spray; place the rolls 3 inches apart on the sheet. Cover loosely with plastic wrap or a damp towel and let them rise in a warm, draft-free place until they double in volume, about 1 hour.
7. Preheat the oven to 400 F. Bake on the center oven rack about 20 minutes; brush with the egg white. Bake until the rolls are golden brown and sound hollow when tapped on the bottom, 5-10 minutes longer. Remove from the baking sheet and cool completely on a rack.
    

WW POINTS VALUE: 1 pt (1 roll per serving)

 

Note: This recipe appears in the WW New Complete Cookbook. I was on vacation for a while and I really missed cooking new recipes and I was so happy to get back into the kitchen and cook some comfort food. This was my first time making homemade dinner rolls from scratch. It was a success and they tasted delicious. The sun-dried tomatoes added soem zing to these rolls and the herbs added a touch of savory flavor.  These rolls do take patience and time but they are worth the time and effort.
 

 



Breakfast Turkey Stack

Ingredients:

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

Makes 4 Servings

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

WW POINTS VALUE: 5 pts.

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



Grilled T-Bone Steak

Ingredients:

• 4 tsp extra-virgin olive oil
• 2 tsp finely chopped rosemary
• 2 tsp freshly chopped sage
• 1 (1 1/4-lb.) T-bone steak (at least 1 1/2-inches thick), trimmed of all visible fat
• 1/2 tsp salt
• freshly ground pepper to taste

Makes 4 Servings

1.  Spray the grill rack with nonstick cooking spray; preheat the grill
2. In a small bowl, mix the oil, rosemary and sage. Rub the steak with herb mixture; place on the grill  rack. Grill 3 inches from the heat, turning once, 6 minutes on each side for rare. Season with salt and pepper as soon as the steak is done. Transfer the steak to a cutting board; let stand about 5 minutes before slicing.

WW POINTS VALUE: (1/4 of steak) 6 pts.

 

Note: This recipe appears in the WW New Complete Cookbook. I was craving protein and in desperate need for a juicy piece of steak. This is a wonderful dinner if you have very food in your kitchen and you want to put dinner on the table in less than 20 minutes. This steak is a flavorful steak with very  few ingredients. You can use any piece of steak for this recipe. Plus it's perfect for the grill when the weather gets nice.