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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Crispy Catfish with Tartar Sauce

Ingredients:

• 3/4 cup plain fat-free yogurt
• 1 shallot, finely chopped
• 2 tbsp. finely chopped fresh parsley
• 1 tbsp. fresh lemon juice
• 1 tbsp. fat-free mayonnaise
• 1 tbsp. pickle relish
• 2 tsp. capers
• 1 tsp. Worcestershire sauce
• 1/4 tsp. freshly ground black pepper
• 1/8 tsp. cayenne pepper
• 3/4 cup plain dried bread crumbs
• 1/4 cup almonds, toasted and finely chopped
• 2 tsp. dried thyme
• grated zest of 1 lemon
• 1/2 cup fat-free buttermilk
• 4 (5 oz.) catfish fillets
• lemon wedges

Makes 4 Servings (1 fish fillet and about 1/3 cup sauce per serving)

1. To make the tartar sauce, stir together yogurt, shallot, parsley, lemon juice, mayonnaise, pickle relish, capers, Worcestershire sauce, pepper, and cayenne in a serving bowl. Refrigerate, covered, until ready to serve. 
2. Preheat the oven to 400 F. Spray baking sheet with nonstick spray. 
3. Mix together bread crumbs, almonds, thyme, and lemon zest on sheet of wax paper. Pour buttermilk into pie plate. Dip fish fillets, one at a time, into buttermilk, then coat with bread crumb mixture, pressing gently so crumbs adhere. 
4. Place fillets on prepared baking sheet; spray with nonstick spray. Bake until just opaque in the center, about 10 minutes. Serve with tartar sauce and lemon wedges. 

WW POINTS VALUE: 7 pts. 

Note: This recipe appears in the WW New Complete Cookbook. If you enjoy fish and chips with a side of tartar sauce, you will enjoy making and eating this dish. You can use any kind of fish (cod, halibut, tilapia, etc.) and your meal will be delicious. The fish literally melts in your mouth it's that good. The tartar sauce is both tangy and delicious and it goes great with fish and potatoes. 

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. 

Endive Spears with Walnut Goat Cheese

Ingredients:

• 1/4 cup walnuts
• 2 small heads Belgian endive
• 1 (3 1/2 oz.) package goat cheese, softened at room temperature
• 1 tbsp. minced shallot
• 2 tsp. chopped fresh chives
• 1/8 tsp. salt
• freshly ground black pepper

Makes 6 (3-piece) Servings 

1. Heat oven to 275 F. Place walnuts on a baking sheet and bake until fragrant and lightly toasted, about 10 minutes. Remove from oven; cool and finely chop.
2. Trim the base of endive heads and separate in to leaves. Set aside the 18 largest leaves; save the remainder for another use.
3. Stir together walnuts, goat cheese, shallot, salt, and a pinch of pepper in a small bowl. Spoon rounded teaspoons of the goat cheese mixture onto the wide ends of the endive slides. Transfer to a platter and serve.

WW POINTS VALUE: 2 pts.

Note: This recipe appears in the South Beach Diet Parties & Holidays Cookbook. These little French hors d'oeuvres are a wonderful treat. They are creamy, flavorful and delicious. Toasting the walnuts gives the goat cheese filling a nice aromatic flavor with the addition of the minced shallot and chives. Spoon the goat cheese filling onto a nice, crisp piece of endive and you have a sophisticated appetizer at your next gathering. 

Wild Mushroom and Goat Cheese-Stuffed Chicken Breasts

Ingredients:

• 3 tsp. extra-virgin olive oil
• 2 garlic cloves, minced
• 1/2 lb. shiitake mushrooms, stems discarded, caps finely chopped
• 3/4 tsp. herbes de Provence
• 3/4 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 2 oz. reduced-fat goat cheese, softened
• 4 (1/4-lb.) boneless, skinless chicken breasts
• 1 shallot, chopped
• 3/4 reduced-sodium chicken broth
• 6 tbsp. dry sherry
• 1 tsp. cornstarch
• 2 tsp. cold water

Makes 4 Servings (1 stuffed chicken breast with 3 tablespoons)

1. Heat 2 teaspoons of the oil in a large skillet over medium-high heat. Add the garlic; cook until fragrant, about 30 seconds. Add the mushrooms, herbes de Provence, 1/4 teaspoon of the salt, and 1/8 teaspoon of the pepper; cook, stirring occasionally, until the mushrooms are golden, 5-6 minutes. Transfer the mixture to a bowl; add the cheese and stir until combined. Let the mixture cool completely.
2. Make a pocket in the side of each chicken breast by inserting a sharp paring knife into the thickest part, then gently cutting back and forth to make a small pocket in the side. Do not cut through to the back or the sides of the breasts. Enlarge the pockets gently with your fingers. Fill each pocket with 2 tablespoons of the mushroom-cheese mixture.
3. Wipe out the skillet. Add the remaining 1 teaspoon oil and heat over medium heat. Add the chicken and sprinkle with the remaining 1/2 teaspoon salt and 1/8 teaspoon pepper. Cook until chicken is browned on the outside and cooked through, 7-8 minutes on each side. Cut each chicken breast into 4 or 5 slices, transfer to a serving plate, and keep warm.
4. Add the shallot to the skillet and cook until fragrant, about 30 seconds. Add the broth and sherry; bring to a boil. Reduce the heat and simmer about 3 minutes. Meanwhile, dissolve the cornstarch in the cold water in a small bowl. Stir the cornstarch mixture into the skillet and cook, stirring constantly, until the mixture bubbles and thickens, about 1 minute. Serve the sauce over the chicken.

WW POINTS VALUE: 7 pts.

 

Note: This recipe appears in the WW Ultimate Chicken Cookbook. The folks at Weight Watchers call this dish a company favorite. It will be a company and a family favorite. This dish is an elegant comfort food dish that 's full of flavor. The creaminess of the goat cheese and sautéed garlic and mushrooms make the chicken more succulent and juicy. Serve a colorful side of vegetables alongside this chicken and you'll have a dish that's both colorful and flavorful.

Skewered Sesame Meatbals with Sweet-Sour Sauce

Ingredients:

• 1 lb. ground skinless chicken breast
• 1 (7 oz.) can whole water chestnuts, drained & finely chopped
• 1/4 cup plain dry bread crumbs
• 2 large egg whites
• 2 tbsp. reduced-sodium soy sauce
• 1 large shallot, finely chopped
• 1 tbsp. minced peeled fresh ginger
• 1 tbsp. sesame seeds
• 36 snow peas (about 3 oz.), trimmed
• 3/4 cup bottled sweet-and-sour dipping sauce

Makes 12 Servings (3 skewers with 1 tablespoon sauce per serving)

1. Preheat the oven to 375 F. Spray a jelly-roll pan with nonstick spray.
2. To make the meatballs, combine the chicken, water chestnuts, bread crumbs, egg whites, soy sauce, shallot, and ginger in a medium bowl until well blended. Shape the mixture into 36 meatballs and place in the pan. Sprinkle the meatballs with the sesame seeds. then lightly spray with nonstick spray. Bake until the meatballs are cooked through, about 20 minutes.
3. Meanwhile, bring a large saucepan of water to a boil. Add the snow peas and boil for 1 minute. Drain and rinse under running water to stop the cooking. Drain again.
4. Skewer a snow pea and meatball onto each wooden pick. Repeat with the remaining 35 snow peas and 35 meatballs. Pile the skewers onto a platter and serve the dipping sauce alongside.

WW POINTS VALUE: 2 pts.

 

Note: This recipe appears in the WW Ultimate Chicken Cookbook. These meatballs are what I call elegant appetizers. You can serve these meatballs on game day, at a brunch, luncheon and even a Chinese New Year's Party. These take on meatballs are actually quite tasty and they taste better than what you would order for takeout. The meatballs are flavorful and moist. I do recommend adding some minced garlic to the meatballs for more flavor and making your own sweet and sour sauce.  

Grilled Chicken Breasts with Rhubarb-Mango Salsa

Ingredients:

• grated zest and juice of 1 lemon
• 4 tbsp. coarsely chopped fresh basil
• 2 garlic cloves, minced
• 3 tsp. extra-virgin olive oil
• 1 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 4 (5 oz.) boneless, skinless chicken breasts
• 1 small mango, pitted, peeled, and cut into 1/4-inch dice
• 1 rhubarb stalk, trimmed and cut into 1/4-inch dice (1 cup)
• 3/4 cup (1/4-inch) diced English (seedless) cucumber
• 1 jalapeno pepper, seeded and chopped
• 1 tbsp. honey
• 2 tsp. white balsamic vinegar
• 1 small shallot, minced

Makes 4 Servings (1 chicken & 1/2 cup salsa per serving)

1. To make marinade, combine lemon juice and zest, 2 tablespoons of basil, garlic, 2 teaspoons of oil, 3/4 teaspoon of salt, and the pepper in a large zip-close plastic bag; add chicken. Squeeze out air and seal bag. Turn to coat chicken. Refrigerate at least 1 hour or up to 3 hours.
2. To make salsa, stir together mango, rhubarb, cucumber, remaining 2 tablespoons basil, jalapeno, honey, vinegar, shallot, and remaining 1 teaspoon oil and 1/4 teaspoon salt in a small bowl until mixed well. Cover and refrigerate at least 30 minutes or up to 1 hour to allow flavors to blend.
3. Spray a grill pan with nonstick spray and preheat over medium heat. Remove chicken from marinade; discard marinade. Place chicken in grill pan and grill until cooked through, about 5 minutes per side. Place chicken on platter and top evenly with salsa.

WW POINTS VALUE: 5 pts.

 

Note: This recipe appears in the WW Family Meals Cookbook. This is what I call sophisticated entertaining. Grilled chicken is so succulent, juicy and flavorful when it's marinated in the right ingredients. The rhubarb-mango salsa is flavorful and tastes great alongside the chicken. Don't be intimidated by the ingredients. Rhubarb stalks are safe to eat; it's the leaves that are not because they're poisonous. The rhubarb and cucumber add crunch to the sweetness of the mango and honey.

Warm Spinach Salad with Mushrooms

Ingredients:

• 1 shallot, minced
• 1 tsp. red wine vinegar
• 12 oz. baby spinach (10-12 cups)
• 2 tbsp. extra-virgin olive oil, divided
• 1/4 cup walnuts, roughly chopped
• 8 oz. white mushrooms, sliced
• salt
• freshly ground black pepper

Makes 4 (2 cup ) Servings

1. Combine shallot, vinegar, and 1/4 teaspoon of salt in a small bowl. Place spinach in a large mixing bowl.
2. Heat 1 tablespoon of the oil in a large skillet over medium heat. Add walnuts and cook, stirring frequently, until lightly browned, about 3 minutes. Remove from the pan with a slotted spoon and add to spinach.
3. Add mushrooms to the skillet and cook over medium heat until softened and lightly browned, 3-5 minutes. Transfer mushrooms and warm oil to bowl with spinach, making sure to use all of the oil. Add shallot mixture and remaining oil; gently toss to combine. Season with salt and pepper to taste and serve immediately.

WW POINTS VALUE: 4 pts.

 

Note: This recipe appears in the South Beach Diet Quick & Easy Cookbook.  Who says a salad has to be boring? This quick and easy dish can be made in 20 minutes or less and it tastes great alongside chicken, steak, pork, turkey, lamb and even fish. The walnuts add a nice crunchy texture to the salad. I highly recommend adding a touch of minced garlic to this salad because garlic always makes everything taste better.

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.

Tartar Sauce

Ingredients:

• 3/4 cup reduced-fat mayonnaise
• 1 small shallot, finely chopped
• 1 tbsp. finely chopped fresh flat-leaf parsley
• 1 tbsp. finely chopped cornichons or gherkins
• 1/4 tsp. cornichon or gherkin liquid
• 1/4 tsp. lemon zest
• pinch black pepper

Makes 12 Servings (1 tablespoon per serving)

 

Stir together all ingredients in a small bowl until mixed well. Serve at once or refrigerate in covered container up to 4 days.

 

WW POINTS VALUE: 1 pt.

 

Note: This recipe appears in the WW New Complete Cookbook. Tartar sauce is the perfect accompaniment for white fish and chips. It's very quick and easy to make and very tasty too.

Tomato and Feta Frittata

Ingredients:

• cooking spray
• 1 small shallot, chopped
• 2 large eggs
• 4 large egg whites
• 1/4 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 1 1/2 cups grape tomatoes, cut in half if large
• 1/2 cup crumbled feta cheese
• 2 Tbsp dried bread crumbs, panko variety

Makes 4 Servings (1 wedge per Serving)

1. Preheat broiler.
2. Coat a large heavy-bottomed ovenproof skillet with cooking spray; set over medium heat. Add shallot to skillet; cook until tender, stirring occasionally, about 5 minutes.
3. In a medium bowl, beat together eggs, egg whites, salt and pepper; stir in tomatoes and shallot.
4. Coat bottom and sides of same skillet with cooking spray; set over medium heat. Pour egg mixture into skillet; cook until almost set, loosening edges of frittata occasionally, about 5 minutes. Sprinkle cheese over eggs; top with panko.
5. Place skillet under broiler, 4 inches from heat; broil until cooked through and panko browns, about 30 seconds to 1 minute (watch carefully to avoid burning). Remove from broiler immediately and let sit for 1 minute; cut into 4 wedges.

WW POINTS VALUE: 3 pts.

 

Note: This recipe appears on www.weightwatchers.com. This is a quick and easy dish that can be made and enjoyed for breakfast, lunch, dinner or even Sunday brunch. If you don't have a shallot, half of a diced onion will work just as well. The combination of tomatoes and feta cheese is creamy they go well in any dish, including eggs. This frittata is even tasty without the bread crumbs. If you don't have feta cheese, any crumbled cheese will do just fine. If you have any frittata leftover, store it in an air tight container and have it for breakfast the next day and it will taste just as good. If you want an authentic Mediterranean flare to this frittata, I highly recommend adding some herbs such as parsley, oregano, or dill.



Matzoh Ball Soup

Ingredients:

• 1/2 cup matzoh meal
• 1/4 tsp. salt
• 1/8 tsp. freshly ground black pepper
• 2 large eggs, lightly beaten
• 1/3 cup seltzer water or water
• 2 tsp. canola oil
• 6 cups homemade or reduced-sodium chicken broth
• 2 carrots, thinly sliced
• 1 shallot, finely chopped
• 1 cup fresh or frozen peas, thawed
• 1 1/2 cups shredded cooked chicken breast
• 2 tbsp. chopped fresh flat-leaf parsley

Makes 6 Servings ( 1 cup soup

1. To make the matzoh balls, combine the matzoh meal, salt and pepper in a medium bowl. Combine the eggs, seltzer water, and oil in a small bowl. Add the egg mixture to the matzoh meal mixture and stir until just blended. Cover and refrigerate for about 20 minutes.
2. Bring the broth, carrots and shallot to a boil in a Dutch oven or large pot. Reduce the heat and simmer, covered, until the carrots are partially tender, about 5 minutes.
3. With wet hands, shape the matzoh mixture into 12 balls. Carefully drop the balls, one at a time, into the simmering soup. Simmer, covered, until the matzoh balls are cooked through and tender, 20-30 minutes, stirring in the peas during the last 5 minutes. Stir in the chicken and simmer until heated through, about 2 minutes. Stir in the parsley just before serving.

WW POINTS VALUE: 5 pts.

 

Note: This recipe appears in the WW Ultimate Chicken Cookbook. This was my second attempt at making Matzoh ball soup and it was delicious. Matzoh ball soup is a traditional favorite first course meal during Passover but you can enjoy this soup anytime of the year. Making the matzoh balls may get a little messy but they will be perfect when you carefully put them in the soup and they cook for 20-30 minutes. They're like cracker meatballs. I highly recommend adding 2 cloves of minced garlic because garlic always makes everything better. I also recommend using thyme or rosemary if you don't have parsley on hand.

Provencal Chicken Strips

Ingredients:

• 2 tsp. extra-virgin olive oil
• 3/4 lb. boneless, skinless, chicken breasts, cut into 2-inch strips
• 1 shallot, finely chopped
• 2 garlic cloves, minced
• 6-8 plum tomatoes, chopped
• 2 tbsp. chopped fresh parsley
• 1 tbsp. capers, rinsed and drained
• 1 tsp. red wine vinegar
• 1 tsp. finely chopped fresh rosemary, or 1/4 tsp. dried
• 3 cups hot cooked whole-wheat pasta

Makes 4 Servings (1 1/2 cups chicken & pasta mixture per serving)

1. Heat the oil in a large skillet. Saute the chicken, stirring constantly, 4 minutes. Add the shallot and garlic; cook, stirring frequently, until the chicken is cooked through, 2-4 minutes.
2. Stir in the tomatoes, parsley, capers, vinegar, and rosemary. Reduce the heat and simmer until the liquid evaporates, about 10 minutes. Serve the chicken mixture over the pasta.

WW POINTS VALUE: 5 pts.

 

Note: This recipe appears in the WW New Complete Cookbook. This is what I call the healthy and sophisticated version of fast food. You will never find this dish at Chick-Fil-A, TRUST ME! I have never been to France but visiting France (especially Paris!) is at the top of my travel bucket list. This dish is delicious and what I think Provence tastes like, elegant and sophisticated. if you keep your panty stocked with these basic ingredients, you can make this dinner any night of the week and everyone will be happy. As for the olive oil, use Rosemary or Garlic Infused Olive Oil from the Imperial Olive in Williamsburg, VA. For more information, visit www.TheImperialOlive.com.

Five-Spice Duck Breast with Steamed Broccoli

Ingredients:

• 4 cups broccoli, cut into florets
• 4 (6 oz.) boneless duck breast halves, skin removed and discarded
• 1 tsp. Chinese five-spice powder
• 1/4 tsp. salt
• 3 tsp. canola oil
• 1 small shallot, chopped
• 2 garlic cloves, minced
• 2 tsp. finely grated peeled fresh ginger
• 1/4 cup Chinese rice wine or dry sherry
• 1/3 cup no-sugar-added apricot fruit spread
• 1 tbsp. reduced-sodium soy sauce

Makes 4 Servings

1. Steam broccoli in vegetable steamer until bright green and crisp-tender, about 4 minutes. Keep warm.
2. Meanwhile, sprinkle duck with five-spice powder and salt. Heat 2 teaspoons oil in a large skillet over medium-high heat. Add duck and cook, turning once, until browned and medium -rare, about 6 minutes. Transfer to plate and keep warm. Return skillet to heat and add remaining 1 teaspoon oil. Add shallot, garlic, and ginger; cook, stirring, until very fragrant, 30 seconds. Stir in wine or sherry and cook until nearly evaporated. Add fruit spread and soy sauce and cook, stirring, 30 seconds.
3. Thinly slice duck and fan on 4 plates, Divide broccoli among plates; spoon sauce over duck.

WW POINTS VALUE: 7 pts.

 

Note: This recipe appears in the WW Tastier than Takeout Cookbook. Duck is a wonderful protein that's fatty and full of flavor. You can enjoy duck at home without breaking the bank like you would at a restaurant. Duck may be expensive at a restaurant but if you can buy a 1-pound duck breast for less than what you'd pay for a restaurant meal, you save money. This dish may look like a hot mess but it's really delicious. You can enjoy Chinese food without having to call for takeout and it can be good for you when it's done right. I know you can't get this quality meal when you go to your local Chinese takeout venue. The sauce is so delicious you can put it on chicken, beef, turkey, pork and even certain kinds of fish. If you don't have Chinese Five-Spice in your pantry, make it yourself. use equal portions of ground cinnamon, star anise, fennel seeds, Szechuan pepper and ground cloves for that sweet and savory flavor. One bite of this dish and you'll find yourself parting ways with the takeout menu.

 



Baby Greens & Grilled Asparagus with Shallot Vinaigarette

Ingredients:

• 2 tbsp. hulled pumpkin seeds
• 2 tbsp. fresh lemon juice
• 2 tsp. balsamic vinegar
• 1 large shallot
• 1 tsp. Dijon mustard
• salt
• freshly ground black pepper
• 2 tbsp. extra-virgin olive oil
• 1 small bunch slender asparagus (about 12 oz.)
• 5 cups baby salad greens (about 4 oz.)

Make 4 Servings

1. Heat a grill or grill pan to medium.
2. In a small ungreased skillet, toast the pumpkin seeds over medium heat until they look lightly browned and puffed up a bit, 3-5 minutes. Scrape onto a plate to stop the cooking.
3. In a cup, combine the lemon juice, vinegar, shallot, mustard, salt and pepper to taste. Whisk in the oil until well blended.
4. Place the asparagus in a shallow bowl. Drizzle with 2 tablespoons of the vinaigarette and turn the spears to coat.
5. Grill the asparagus, turning often, until lightly browned, 3-5 minutes, depending on the thickness. Transfer to a cutting board and cut on the diagonal into 1-inch pieces.
6. In a large bowl, toss the asparagus and greens with the remaining dressing. Divide the salad among 4 plates and sprinkle each serving evenly with pumpkin seeds.

Note: This recipe appears in the South Beach Diet Super Quick & Easy Cookbook. This side salad goes great with any protein and will quickly fill you up. This salad will also cleanse your palate due to the lemon juice, olive oil and balsamic vinegar. I highly recommend adding a touch of garlic because garlic always makes everything better. If you don't want to toast your pumpkin seeds, you can purchase pumpkin seeds already toasted. I also highly recommend Lemon Infused Olive Oil & Sicilian Lemon White Balsamic Vinegar from the Imperial Olive in Williamsburg, VA. For more information, visit www.TheImperialOlive.com. 

Lemon-Caper Chicken

Ingredients:

• 4 (5 oz.) thin sliced chicken breast cutlets
• salt
• freshly ground black pepper
• 4 tsp. whole-wheat flour
• 1 tbsp. extra-virgin olive oil
• 1 medium shallot, minced
• 2 tbsp. capers, drained and rinsed
• 1/2 cup low-sodium chicken broth
• 1/4 cup fresh lemon juice
• 2 tbsp. minced fresh parsley
• lemon twists, for garnish (optional)

Makes 4 Servings

1. Season the chicken with salt and pepper, then lightly coat with the flour, using about 1 teaspoon per breast.
2. In a large skillet, heat the oil over medium-high heat. Add the chicken and cook until lightly browned and cooked through but still juicy, about 3 minutes per side. Transfer the chicken to a serving platter, cover, and keep warm.
3. Add the shallot and capers to the skillet and cook over low heat, stirring, for about 30 seconds. Add the broth and lemon juice and cook, stirring, until incorporated and thickened, about 1 minute. Stir in the parsley and immediately pour the sauce over the chicken. Serve warm, garnished with lemon twists if you'd like.

WW POINTS VALUE: 4 pts.

 

Note: This recipe appears in the South Beach Diet Super Quick Cookbook. If you're thinking about ordering takeout, PUT DOWN THE PHONE! This upscale chicken dinner can be made in 20 minutes or less and it tastes better than what you'd get at a fast food joint or at a chain restaurant. Who doesn't love the flavor combinations of lemon, olive oil and capers? This is a great dinner that can be enjoyed any day of the week. You can also use onions in place of the shallot and add a little garlic to the dish as well. Also, you can use white wine if you don't have any chicken broth or a little of both for more flavor. I also highly recommend using Lemon or Garlic Infused Olive Oil from the Imperial Olive in Williamsburg, VA. For more info, visit www.TheImperialOlive.com. 

Chicken with Wine-Braised Mushrooms

Ingredients:

• 4 (5 oz.) boneless, skinless, chicken breast halves
• salt
• freshly ground black pepper
• 4 tsp. extra-virgin olive oil
• 12 oz. white mushrooms, sliced
• 1 small shallot, sliced
• 1/2 cup dry white wine or chicken broth
• 1 tbsp. fresh lemon juice
• 1/2 tsp. dried tarragon
• parsley leaves, for garnish

Makes 4 Servings

1. Season the chicken all over with salt and pepper.
2. In a large skillet, heat 2 teaspoons of the oil over medium-high heat. Add the chicken and cook until browned on one side, about 3 minutes. Turn and cook on the other side for 4 minutes longer, or until the chicken is cooked through and still juicy. Transfer to a plate.
3. Heat the remaining 2 teaspoons oil in the skillet over medium heat. Add the mushrooms and shallot and cook, stirring occasionally, until the mushrooms start to soften, about 5 minutes.
4. Add the wine or broth, lemon juice, and tarragon and cook, stirring, for 3 minutes. Return the chicken to the pan, cover, and cook for 2 minutes longer.
5. Top the chicken with the mushrooms and garnish with the parsley.

WW POINTS VALUE: 7 pts.

 

Note: This recipe appears in the South Beach Diet Super Quick Cookbook. This is a great dinner to cook any day of the week. Don't worry if it looks a little messy, this is a nice dinner. There's nothing like white wine and chicken mixed with lemon and herbs. This is a great dish to kick-start your healthy lifestyle. Don't worry about the wine, the alcohol evaporates while cooking. White wine and chicken broth is so delicious together with vegetables and herbs. 

Grilled Sirloin Steaks with Shallot-Mustard Sauce

Ingredients:

• 4 (4-5 oz.) boneless sirloin steaks
• 1/2 tsp. salt
• 1/2 tsp. freshly ground black pepper
• 4 tsp. extra-virgin olive oil
• 1 tbsp. Dijon mustard
• 2 tbsp. fresh lemon juice
• 1 large shallot, finely chopped

Makes 4 Servings

1. Heat a grill pan over medium heat or heat a broiler with the rack 4 inches from the heat source. Season the steaks on both sides with the salt and pepper.
2. Brush the steaks with 1 teaspoon of the oil. Grill the steaks or broil on a broiler pan for 3-4 minutes per side for medium-rare.
3. Meanwhile, in a small bowl whisk together the remaining 3 teaspoons of the oil, mustard, lemon juice and shallot.
4. Divide steaks among 4 plates and drizzle evenly with the sauce.

WW POINTS VALUE: 5 pts.

 

Note: This recipe appears in the South Beach Diet Super Quick Cookbook. If you're ever craving steak and you want it fast, this dish is for you. This dish is so delicious when you cook it right and the sauce is delicious too. You can use grainy Dijon mustard in this recipe and your dinner will still be delicious. Don't forget to have a side dish or two to really fill you up. 

Asparagus Risotto

Ingredients:

• 1/2 tsp. salt (for water)
• 1 pound uncooked asparagus, trimmed and cut into bite-size pieces
• cooking spray
• 1 Tbsp. unsalted butter   
• 3 small shallots, minced
• 1 cup uncooked Arborio rice 
• 1 Tbsp fresh lemon juice
• 4 cups low-sodium chicken broth
• 1/3 cup grated Parmesan cheese 
• 1/8 tsp table salt, or to taste 
• 1/8 tsp black pepper, or to taste     

Makes 6 Servings

1. Bring a large pot of salted water to a boil. Fill a large bowl with ice water. Add asparagus to pot; blanch for 2 minutes. Immediately remove asparagus from pot and place them into ice water (to stop them from cooking and help retain their bright green color); set aside.
2. Coat a medium pot with cooking spray and set over medium heat; melt butter. Add shallots; cook, stirring frequently, until translucent, about 5 to 7 minutes. Add rice and toss to coat; cook for 2 minutes. Add lemon juice; cook, until all lemon juice has been absorbed, stirring continuously so rice does not stick to sides of pot, about 1 minute.
3. Meanwhile, bring broth to a simmer; keep warm.
4. Add 1/2 cup of hot broth to pot at a time; stir until absorbed. Repeat with remaining broth, making sure each addition of broth is absorbed before adding more. This process takes about 20 minutes.
5. When rice turns creamy and just done (should be slightly chewy and not mushy), remove pot from heat; add cheese and stir well. Stir in asparagus; season with salt and pepper.

WW POINTS VALUE: 5 pts (1 scant cup per serving)

 

Note: This recipe appears on www.weightwatchers.com. Rice is such a delicious comfort food especially when it's done right. Risotto is an Italian rice dish that is cooked in broth (meat, fish or vegetable-flavored) with onions, wine and butter cooked to a creamy consistency. Risotto also contains Parmesan cheese and Italian herbs which are key ingredients to making it creamy. Last night, I had baked halibut seasoned with bread crumbs, lemon juice, salt, freshly ground black pepper, Parmesan cheese and parsley and it was delicious. I wanted a delicious side dish to go with the fish and this risotto looked to good to pass up.  I love risotto and this asparagus risotto hit the spot. I used vegetable and turkey broth in this dish and the flavor was so heavenly. I also added dried herbs such as parsley, basil and majoram as well as garlic to this dish for a more Italian flavor. This dish also reminded me of the risotto I had at Magnolia's in Charleston, S.C. and I think I perfected the dish to a T (but added with asparagus). This dish is great as a main dish, side dish or even as a heavy snack. I highly recommend adding garlic and herbs because garlic and herbs always make a dish better. This dish goes well with fish, chicken, turkey, veal or even duck.

 

Mixed Green Salad with Pomegranate Vinaigrette

Ingredients:

• 1 lb. mixed baby greens (16 cups)
• 1 medium fennel bulb, thinly sliced
• 3/4 cup pomegranate seeds
• 3 tbsp. extra-virgin olive oil
• 1 tbsp. + 1 tsp. fresh lemon juice
• 1 tbsp. minced shallot or red onion
• 1 tsp. freshly grated lemon zest
• salt
• freshly ground black pepper

 

Makes 8 (2-cup) Servings)

1. Toss together green, fennel and pomegranate seeds in a large bowl.
2. Whisk together oil, lemon juice and zest, shallot and a pinch of salt in a small bowl. Allow dressing to sot for 10 minutes.
3. Just before serving, whisk dressing, pour over greens, and toss gently. Season with salt and pepper to taste, and serve.

WW POINTS VALUE: 2 Pts. per serving

Note: This recipe appears in the South Beach Diet Parties & Holidays Cookbook. This was a delicious salad for the holiday season because it had the bold flavors of lemon and pomegranate mixed in with vegetables. The pomegranates also add some sparkling juice to the salad. You can use any kind of leafy greens in this dish. I also highly recommend using Lemon Infused Olive Oil from the Imperial Olive in Williamsburg, VA for a more lemony vinaigrette. For more information, visit www.TheImperialOlive.com.