Greek Sloppy Joes with Feta & Whole-Wheat Orzo

 Ingredients:

• 5 oz. whole wheat orzo (3/4 cup)
• 4 tsp. extra-virgin olive oil
• 1 large onion, finely chopped
• 3 garlic cloves, minced
• 3/4 lb. lean ground sirloin
• 1 tsp. oregano
• 1/2 tsp. cayenne pepper
• 1/2 tsp. ground cinnamon
• 1 (14 1/2 oz.) can diced tomatoes with juice
• 3 tbsp. tomato paste
• 4 tbsp. crumbled feta cheese
• 1 scallion, thinly sliced

Makes 4 Servings 

1. Bring a medium saucepan of lightly salted water to a boil. Add the orzo and cook according to package directions. Drain well. 
2. Meanwhile, in a large skillet, heat the oil over medium heat. Add the onion and garlic and cook, stirring occasionally, until the onion is soft and beginning to brown, about 5 minutes. 
3. Add the beef and break up with a spoon. Sprinkle with oregano, cayenne, and cinnamon. Cook until the beef is almost browned but still a little pink, about 3 minutes. 
4. Stir in the diced tomatoes and their juice, tomato paste, and 1/4 cup water. Simmer until the sauce is thickened and flavorful, about 10 minutes. 
5. Divide the orzo evenly among 4 bowls and ladle the beef mixture evenly on top. Sprinkle each with 1 tablespoon feta and some scallion. 

WW POINTS VALUE: 6 pts. without the orzo, 8 pts. with the orzo

Note: This recipe appears in the South Beach Diet Super Quick Cookbook. Sloppy Joes are a wonderful comfort food when they are done right. These Sloppy Joes have a Greek flare to them and they are quite delicious. The whole wheat orzo takes place of the traditional bun and also give the Sloppy Joes a Mediterranean fare. These guilty pleasure comfort foods will become a new favorite at your table for lunch or dinner. 

Bulgur-Beef Meatballs in Cinnamon-Scented Tomato Sauce

Ingredients:

• 1 lb. lean ground beef
• 3/4 cup + 2 tbsp. finely chopped fresh flat-leaf parsley
• 1/2 cup coarse bulgur
• 4 scallions finely chopped
• 1/4 cup fat-free egg substitute or 1 large egg beaten
• 4 garlic cloves, minced
• 4 tsp. extra-virgin olive oil
• 1 tsp. ground cumin
• 1 tsp. kosher salt
• 1/2 tsp. freshly ground black pepper
• 1 large red onion, chopped
• 1/8 tsp. ground cinnamon
• 1 (14 1/2 oz.) can diced tomatoes
• 2 cups reduced-sodium chicken broth

Makes 6 Servings (4 meatballs & generous 1/2 cup sauce per serving)

1. Mix together beef, 3/4 cup of parsley, the bulgur, scallions, egg substitute, 2 teaspoons of garlic, 2 teaspoons of oil, cumin, 1/2 teaspoon salt, and 1/4 teaspoon of pepper in a large bowl. With damp hands, shape beef-bulgur mixture into 24 (1 1/2-inch) meatballs.
2. Heat remaining 2 teaspoons oil in large Dutch oven over medium-high heat. Add onion and cook, covered, stirring, until golden, about 6 minutes. Add remaining garlic, 1/2 teaspoon salt, and 1/4 teaspoon pepper, and the cinnamon; cook, stirring constantly, until fragrant, about 30 seconds. Add wine and boil 1 minute; stir in tomatoes. Add meatballs and broth and return to boil. Reduce heat and simmer, covered, until meatballs are cooked through, about 20 minutes.
3. With a slotted spoon, transfer meatballs to platter; keep warm. Bring sauce to boil. Cook, stirring occasionally, until reduced to 2 1/2 cups, 5-6 minutes. Remove Dutch oven from heat; return meatballs to pot and gently stir until coated with sauce. Sprinkle with remaining 2 tablespoons parsley.

WW POINTS VALUE: 5 pts.

Note: This recipe appears in the WW Family Meals Cookbook. These are a new take on meatballs and they are quite tasty. They are full of flavor and they are succulent and juicy. If you don't have ground beef on hand, use ground turkey and the meatballs will be just as tasty. I do highly recommend pureeing the dice tomatoes and adding a touch of tomato paste to make the tomato sauce thicker. 

Cheddar-Scallion Biscuits

Ingredients:

• 1 cup whole wheat flour
• pinch cayenne pepper
• 2 tbsp. cold unsalted butter, cut into pieces
• 1/3 cup finely shredded reduced-fat cheddar cheese
• 2 tbsp. finely chopped scallion
• 1 tbsp. grated Parmesan cheese
• 3/4 cup + 2 tbsp. light sour cream

Makes 19 biscuits (1 biscuit per serving)

1. Preheat the oven to 425 F. Line large baking sheet with parchment paper.
2. Whisk together flour and cayenne pepper in medium bowl. With a pastry blender or two knives used scissors-fashion, cut in butter until mixture resembles coarse crumbs. Add cheddar, scallion and Parmesan, tossing until just mixed. Add sour cream, stirring with a fork just until very soft dough forms.
3. On a lightly floured work surface, with floured hands, pat dough to 3/4-inch thickness. With floured 1 1/2-inch round cutter, cut out biscuits, pressing scraps together, making total of 19 biscuits.
4. Place biscuits, 2 inches apart, on prepared baking sheet. Bake until lightly browned, 13-15 minutes. Transfer to wire rack and let cool slightly before serving.

WW POINTS VALUE: 4 pts.

Note: This recipe appears in the WW Family Meals Cookbook. These biscuits are a different take on the cheddar cheese biscuits I usually make. These biscuits are made with sour cream and chopped scallion. The key to making these biscuits delicious is using extra-sharp cheddar cheese. Cheddar always makes food taste better.

Korean-Style Pork Tenderloin with Asian Cabbage Slaw

Ingredients:

• 2 tbsp. reduced sodium soy sauce
• 1 tbsp. agave syrup
• 1 tsp. sesame oil
• 1 tbsp. garlic, chopped
• 1 tsp. ginger chopped
• 1 tsp. orange zest
• 1 scallion, chopped
• 1/4 cup Asian pear or green apple, peeled & cored
• 1 tsp. chile paste, sambal oelek, or Korean chile paste
• 1 lb. pork tenderloin, fat removed
• 6 cups Asian Cabbage Slaw

Makes 4 Servings

1. Combine all ingredients except pork tenderloin and cabbage slaw in blender. Blend until smooth. Place pork in marinade and let sit overnight in the refrigerator.
2. Preheat the grill over medium-high heat. Grill pork until it reaches an internal temperature of 145 F. Allow meat to rest for 10 minutes. Slice pork tenderloin thin across the grain. Serve with Asian Cabbage Slaw or wrapped in lettuce leaves or butter leaf lettuce.

WW POINTS VALUE: 4 pts.

 

Note: This recipe appears in the New Sonoma Cookbook. This dish puts a new spicy twist on the typical BBQ pork and slaw. Who knew Korean barbecue could taste so good? Korean BBQ is known for its salty and spicy flavors. The salty and spicy flavors mixed with the crispy textures of the slaw and the succulent juicy pork is absolutely delicious. You can use pork, chicken, steak, even salmon in this recipe and your meal will be delicious. There is nothing like grilled pork in warm weather. Grilled pork always test the best. If you're lucky enough to live in warm weather years round, just grill your proteins and vegetables and they will always taste delicious. 

Asian Cabbage Slaw

Ingredients:

• 6 cups Napa cabbage, sliced 1/4-inch thick
• 1 cup red bell peppers, julienned
• 2 tbsp. cilantro, chopped
• 1 tbsp. ginger, chopped
• 1/4 cup scallion, chopped
• 1 cup Asian pear or green apple, peeled, cored & julienned
• 1 tsp chile paste, sambal oelek, or Korean chile paste
• 1/2 cup Soy Sesame Vinaigrette
• 1 tbsp. sesame seeds, toasted
• 1/4 cup almonds, toasted & slivered
• salt
• freshly ground black pepper

Makes 6 cups, serves 12

1. Combine all ingredients except almonds in a large bowl.
2. Garnish with toasted, slivered almonds.

 

WW POINTS VALUE: 1 pt.

 

Note: This recipe appears in the New Sonoma Cookbook. This vegetarian side dish puts a new spin on the typical slaw. Thus cabbage slaw has a lot of bright colors and has a nice, crunchy texture to it. You can use green cabbage or Napa Cabbage in this recipe. There's a lot of crunch and flavor in this dish and it goes perfect with any Asian protein to make your meal filling and satisfying. PLus, you won't find this side dish on any Asian takeout menu. 







Western Egg White Omelet

Ingredients:

• 1 tbsp. green bell pepper
• 1 tbsp. chopped scallion
• 1 tbsp. chopped red bell pepper
• 1/2 cup liquid egg substitute
• 3 tbsp. shredded reduced-fat cheese

Make 1 Serving

 

Lightly coat a medium skillet with cooking spray. Saute the peppers and scallions until they are tender-crisp. Pour the egg substitute over the vegetables. When partially set, spread the cheese over half of the egg substitute and fold the omelet  in half over the filling. Continue cooking until cooked through. Serve immediately.

 

WW POINTS VALUE: 4 pts.

 

Note: This recipe appears in the South Beach Diet book. Here's another meal to kick-start your healthy lifestyle. It's quick, easy and delicious. If you don't have egg substitute, use 2 eggs instead and your omelet will taste just as good. You can use any kind of shredded cheese n this dish and it will still taste good. Don't forget to season your omelet with a pinch of salt and freshly ground black pepper for taste and flavor.

Chicken Breasts Stuffed with Spinach and Cheese

Ingredients:

• 4 (5 oz.) boneless, skinless chicken breasts
• 2 tbsp. extra-virgin olive oil
• 1/2 cup chopped onion
• 4 garlic cloves, minced
• 1 tsp. oregano
• 4 cups baby spinach
• 1 scallion, chopped
• 1/4 cup reduced-fat feta cheese
• 1 tsp. dried thyme
• 1/2 cup dry white wine
• 2 cups low-sodium chicken broth
• salt
• freshly ground black pepper
• toothpicks

Makes 4 Servings

1. Season chicken breasts with salt and pepper. Let Sit for 15 minutes.
2. While the meat rests, heat a sauté pan over medium heat. Add 1 tablespoon of olive oil and onions, cook until onions are slightly browned. Add 3 minced garlic cloves and oregano; cook until aromatic. Stir in the spinach and scallion and cook until spinach is wilted. Place in a a baking dish and cool in the refrigerator for 15 minutes. Once the filling is cool, fold in the feta cheese and season with salt and pepper.
3. To make a pocket in each chicken breast, lay the chicken breast flat on a cutting board. Hold the paring knife flat, parallel to the cutting board. Make an incision in the middle of the thickest part of the chicken breast. Insert the knife almost all the way into the chicken breast, leaving a 1/4-inch-thick border. Keeping the knife flat, move it forward to form a pocket in the breast, trying to keep the opening to 1-inch in size, with a 1/4-inch thick border.
4. Gently fill the pocket with 1/2 cup of the cool filling. Using toothpicks, close the opening of the pocket.
5. Heat the sauté pan over medium heat. Add the remaining oil. Lay the chicken breasts flat in the pan and cook until golden brown. Turn and cook on the other side until golden brown. By this time, the chicken should be cooked all the way through and the filling should be warm. If the chicken is still undercooked, place in a 350 F oven and cook for a few more minutes. Remove chicken from sauté pan and let rest in a warm place.
6. Return pan to medium heat. Add remaining garlic and thyme. Cook for 1 minute; add white wine and reduce to 1 tablespoon. Add chicken stock, bring to a simmer, and reduce by one half. Adjust seasoning and serve with warm chicken.

WW POINTS VALUE: 7 pts.

 

Note: This recipe appears in the New Sonoma Cookbook. The recipe may look overwhelming but it's very simple to make. This dish has a Mediterranean flare and it is deliciously comforting. the key ingredients of Greek cuisine are spinach and feta which go so well together. The white wine and chicken broth go so well together they give the chicken a nice sauce to it. You can use Swiss chard in place of the spinach and goat cheese in place of the feta and your meal will still be tasty. The recipe recommends you can serve brown rice, roasted vegetables, and/or whole grain rolls. This meal is so filling with the chicken and spinach you won't need a side dish. I do highly recommend topping the chicken breasts with a tablespoon or two of Sun-Dried Tomato Pesto for an authentic Mediterranean flare.