Cream of Broccoli Soup

 Ingredients:

• 6 slices raw bacon, chopped
• 2 tbsp. butter
• 2 cups broccoli florets
• 1/4 cup chopped shallots
• 1 tbsp. minced garlic
• 1/2 cup plain whole-milk Greek yogurt
• 1 cup whole milk
• 2 cups chicken broth
• 2 tbsp. fresh lemon juice
• 2 tbsp. chopped chives
• 1/4 cup sliced almonds

Makes 4 Servings

1. In a large stockpot, heat the chopped bacon over medium heat for 5-7 minutes, cooking until crisp. Remove the bacon and set aside, reserving the grease in the pan. 
2. Add the butter to the bacon grease and melt. 
3. Add the broccoli florets and cook for 4-5 minutes, until browned. Add the shallots and garlic and cook for 1 minute, until fragrant. 
4. Add the yogurt, milk, chicken broth, and lemon juice. Stir to combine. Bring to a boil, then reduce the heat to medium-low. Simmer for 5-6 minutes, until the broccoli is tender. 
5. Transfer the soup to a processor and puree until smooth, or use and immersion blender. 
6. Divide the soup evenly among 4 bowls. Garnish with the bacon, chives, and sliced almonds. 

WW POINTS VALUE: 8 pts. 

Note: This recipe appears in the New Keto-Friendly South Beach Diet Book. Cream of broccoli soup is quite delicious when it is done right. The Greek yogurt is the key ingredient that makes this soup rich and creamy. The garlic and the shallots also had more flavor to this salad. I highly recommend using an equal amount of chicken and vegetable broth more a more flavorful soup. If you want to go completely vegetarian, use vegetable stock. 

Stuffed Chicken Breasts with Zucchini Fettuccine

Ingredients:
Chicken:

• 2 tbsp. extra-virgin olive oil
• 2 shallots, finely chopped
• 1 tsp. minced garlic
• 2 tbsp. sun-dried tomatoes
• 2 cups cremini mushrooms, thinly sliced
• 4 pieces (about 4 oz. each) thinly-sliced boneless, skinless chicken breasts
• 4 tbsp. cream cheese
• 1/2 cup chicken stock or water

Filling:

• 2 tbsp. shredded Parmesan cheese
• 1 tbsp. capers, chopped
• 3 tbsp. freshly chopped Italian parsley
• 3 tbsp. pine nuts

Fettuccine:

• 1 tbsp. extra-virgin olive oil
• 2 medium zucchini or yellow squash, spiralized, sliced, or peeled into ribbons with a vegetable peeler, or sliced into thin rounds
• 1 garlic clove, finely minced
• 1/2 cup cherry tomatoes, cut in half
• 2 tbsp. fresh chopped basil leaves

Makes 4 Servings

1. Preheat the oven to 400 F. Lightly grease a 9 x 13-inch baking dish with olive oil and set it aside. 
2. Heat the oil in a large skillet and sauté the shallots, garlic, and sun-dried tomatoes for 2-3 minutes. Add the mushrooms. Cook until the mushrooms are tender and all liquid has evaporated, about 4 -5 minutes. 
3. Transfer the mixture to a large bowl and stir in the Parmesan cheese, capers, parsley, and pine nuts to create a filling for the chicken.
4. Place the chicken breasts between 2 sheets of plastic food wrap and gently flatten them to about 1/2-inch, using a meat mallet. Season with salt and pepper to taste. 
5. Spread each chicken fillet with 1 tablespoon of the cream cheese and spoon 1/4 of the filling on top. 
6. Roll up the breasts, tucking in the ends, and secure them with kitchen twine or wooden toothpicks. 
7. Arrange the stuffed chicken, seam side down, onto the greased baking dish. Add the chicken stock and bake for about 20-25 minutes, or until the chicken is cooked through and golden. Transfer the chicken to a plate and tent with aluminum foil to keep warm; set aside. 
8. To make the fettucine, heat the olive oil in a large skillet over medium heat, adding the spiralized or otherwise precut zucchini, garlic and tomatoes. Cook, tossing often, for 2-3 minutes, or until the zucchini pieces are just tender. Stir in the basil and remove the mixture from the heat. Season with salt and pepper to taste. 
9. Slice the stuffed chicken breasts evenly into 4 slices and serve alongside the zucchini fettucine. 

WW POINTS VALUE: 9 pts. 

Note: This recipe appears in the New-Keto Friendly South Beach Diet book. Don't be intimidated by the ingredients in this dish. This Italian dish is flavorful and full of vegetables. The stuffing for the chicken is quite tasty and the zucchini fettucine is quite delicious. You won't miss the traditional pasta that goes with the chicken. The chicken is also succulent and flavorful too you will want to eat it again. 

Vegetable Tart

Ingredients:

Tart Shell:

• 1 1/2 cups whole wheat flour
• 2 tbsp. chopped fresh herbs such as chives, parsley, thyme
• 1 tsp. salt
• 1/4 cup extra-virgin olive oil
• 10 tbsp. ice water

Filling:

• 2 tsp. extra-virgin olive oil
• 2 large shallots, chopped
• 1 1/2 cups thinly sliced mushroom caps
• 1/2 lb. asparagus, cut into1-inch pieces
• 1 (10 oz.) frozen spinach thawed and squeezed of excess liquid
• 1/2 cup part-skim ricotta cheese
• 3 large eggs
• salt 
• freshly ground black pepper
• 1/2 cup shredded reduced-fat Swiss cheese 

Makes 8 Servings

1. Heat the oven to 325 F. Coat a 9-inch tart pan with cooking spray. 
2. For the tart shell: In a large bowl, stir together the flour, herbs and salt. Blend in the oil with your fingers. Add the water, a couple of  tablespoons at a time, blending until a ball forms. Knead a few times until smooth. Pat into a disk, wrap in plastic, and refrigerate for 15 minutes. 
3. Meanwhile, to  make the filling: In a large skillet, heat the oil over medium-high heat. Add the shallots and cook for 2 minutes. Add the mushrooms and cook for 3 minutes. Add the asparagus and cook for 3 minutes. Stir in the spinach. 
4.  Roll the dough out to a 12-inch circle. Press into the tart pan, tucking the edges under. Prick the dough with a fork several times. Bake for 10 minutes, or until the crust looks dry. Let cool briefly. Increase the oven temperature to 350 F. 
5. In a large bowl, stir together the ricotta, eggs, vegetable mixture, salt, and pepper to taste. Spread in the tar shell. Top with the Swiss cheese. Bake for 50-55 minutes, until lightly browned. Serve warmed or at room at temperature. 

WW POINTS VALUE: 5 pts. 

Note: This recipe appears in the South Beach Diet Super Quick Cookbook. This tart is a delicious treat. This tart is both filling and flavorful with the herbed crust, vegetables, eggs and cheeses. If you don't have ricotta cheese on hand, use cottage cheese and the tart will be just as delicious. Italian cheeses such as mozzarella, provolone and Parmesan cheese work just as well as Swiss cheese. Kale and arugula work just as well as spinach in this recipe too. This recipe will be a new comfort food for both meat lovers and vegetarians. 

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. 

Rosemary Chicken with Fresh Tomato and Balsamic Sauce

Ingredients:

• 4 (1/4-lb.) thin-sliced boneless, skinless chicken cutlets
• 2 tsp. chopped fresh rosemary
• 1/2 tsp. salt
• 2 tsp. extra-virgin olive oil
• 2 shallots, thinly sliced
• 2 garlic cloves, minced
• 2 tbsp. balsamic vinegar
• 2 cups red or yellow cherry tomatoes (or a mix of both), halved
• 1/4 cup reduced-sodium chicken broth
• 2 tsp. capers, rinsed and drained
• 1 tbsp. grated lemon zest

Makes 4 Servings (1 chicken cutlet with 1/3 cup sauce per serving)

1. Sprinkle chicken with 1/2 teaspoon rosemary and 1/4 teaspoon salt. Heat oil in a large skillet over medium-high heat. Add chicken and cook just until browned and cooked through, 2-3 minutes per side. Transfer chicken to platter and keep warm. 
2. Add shallots and garlic to skillet; cook over medium heat, stirring, until softened, about 2 minutes. Add vinegar; cook, stirring with wooden spoon and scraping up any browned bits  from the bottom of the pan, until vinegar is evaporated. Stir in tomatoes, broth, capers, lemon zest, remaining 1 1/2 teaspoons rosemary, and remaining 1/4 teaspoon salt. Cook, stirring frequently, until tomatoes are softened, about 3 minutes. Return chicken and any accumulated juices to skillet; heat through. 

WW POINTS VALUE: 4 pts. 

Note: This recipe appears in the WW Tastier Than Takeout Cookbook. This meal is quick, easy and delicious. This meal is just as delicious as what you would order at a restaurant. The combination of tomatoes and balsamic vinegar is divine. If you don't have cherry tomatoes on hand, you can use Roma tomatoes or other kinds of tomatoes in this dish and it will still be flavorful and delicious.  

Pan-Roasted Wild Salmon with Meyer Lemon Vinaigrette

Ingredients:

• 1 lb. small fingerling potatoes
• 6 oz. yellow wax beans, stems removed
• 6 oz. green beans, stems removed
• 8 tbsp. extra-virgin olive oil
• 2 garlic cloves, minced
• 2 tsp. chopped fresh thyme
• 2 tbsp. chopped fresh chives
• 1 tbsp. shallots, minced
• 4 (6 oz.) wild salmon fillets
• Meyer Lemon Vinaigrette (see recipe) 
• 1 Meyer lemon, cut into wedges for garnish
• kosher salt 
• freshly ground black pepper

Makes 4 Servings

1. In a 2-quart saucepan, boil the potatoes in salted water for 15-20 minutes until fork-tender. Drain, cool slightly, peel, and cut in half.
2. While the potatoes are cooking, bring 3 quarts of  salted water to a boil and blanch the beans; do this in two batches as the varieties may have different cooking times. After about 2 minutes, check doneness; beans should be al dente. Remove to an ice bath to stop the cooking and lock in the color. Set aside. 
3. In a 10-inch heavy-bottomed saute pan over medium heat, heat 2 tablespoons of the olive oil. Add the potatoes and cook until golden brown. Add garlic, thyme, chives and shallots. Cook for an additional thirty seconds, remove from heat, and season to taste with salt and pepper. 
4. Season the salmon fillets with salt and pepper. While the potatoes are browning, heat 2 more saute pans; heat 2 tablespoons of the remaining olive oil in each pan. Carefully place 2 seasoned salmon fillets in each pan, belly side down, and sear for 3-4 minutes. Turn and cook for an additional 3 minutes and keep warm. 
5. Heat one more saute pan, add the remaining 2 tablespoons of olive oil, add beans, and saute until warm; season with salt and pepper and remove her heat. While the pan is still hot, add the Meyer Lemon Vinaigrette. 
6. On 4 warmed plates, divide the potatoes and arrange in the center. Place the salmon fillets on top of the potatoes. Place the beans on top of the salmon and drizzle the warm vinaigrette over the fish. Garnish with reserved lemon wedges. 

WW POINTS VALUE: 16 pts. 

Note: This recipe appears in the New Sonoma Cookbook. This is what I call elegant upscale dining you can enjoy at home. This recipe comes from Cole's Chop House in historic downtown Napa. Don't be intimidated by the amount of calories or point in this dish. Salmon is filled with protein and omega-3 fatty acids. The beans and potatoes go perfectly with the salmon for an elegant take on fish and chips. You can use any kind of fish or green vegetable in this dish and the dish will be delicious. If you can't get to Sonoma wine country, bring wine country to you with this dish. 

Meyer Lemon Vinaigrette

Ingredients:

• 1 Meyer Lemon
• 6 tbsp. extra-virgin olive oil
• 1 tbsp. shallots, minced
• kosher salt 
• freshly ground black pepper 

Makes 4 Servings

Zest the lemon. In a stainless steel bowl, combine the zest and juice of the lemon with the extra-virgin olive oil and shallots. Season with salt and pepper to taste.

Note: This recipe appears in the New Sonoma Cookbook. This vinaigrette is delicious because the combination of lemon and olive oil is divine. This vinaigrette goes great on chicken, pork, fish, salads and even veal.

Sunday Pot Roast

Ingredients:

• 2 tsp. herbes de Provence
• 1 1/2 tsp. kosher salt
• 1/4 tsp. freshly ground black pepper
• 1 (2 1/2-lb.) lean beef round roast, trimmed
• 1 tbsp. extra-virgin olive oil
• 3/4 lb. shallots, peeled
• 6 large garlic cloves, peeled
• 1 cup dry red wine
• 2 cups water
• 3 tbsp. tomato paste
• 1 bay leaf
• 3/4 lb. carrots, cut into 1/2-inch slices

Makes 8 Servings (2 slices meat & about 1/3 cup sauce with vegetables)

1. Preheat oven to 350 F.
2. Mix together herbes de Provence, 1 teaspoon of salt, and the pepper in cup; rub all over roast.
3. Heat oil in Dutch oven over medium-high heat. Add beef and  cook until browned on all sides, about 7 minutes. Transfer to plate.
4. Add shallots and garlic to Dutch oven; cook, stirring occasionally, until beginning to brown, about 2 minutes. Add wine and cook until slightly reduced, about 2 minutes. Stir in water, tomato paste, remaining 1/2 teaspoon salt, and the bay leaf; bring to boil. Return meat to pot. Cover and transfer to oven; bake 2 hours.
5. Remove roast from oven. Stir in carrots. Cover and bake until meat is fork tender, about 1 hour, turning meat over after 30 minutes. Transfer roast to cutting board; cut into 1/4-inch slices. Return sliced meat to sauce in Dutch oven; keep warm until ready to serve. Discard bay leaf.

WW POINTS VALUE: 5 pts.

 

Note: This recipe appears in the WW Family Meals Cookbook. Pot roast is a wonderful comfort food to enjoy on the weekend. It's flavorful, comforting and delicious when it's done right. Don't forget to get good stew meat for this dish so the meat won't be tough. I highly recommend using reduced-sodium beef broth in place of the water for a more flavorful pot roast. 

Vietnamese Bahn Mi Chicken Burgers

Ingredients:

• 1 lb. ground skinless chicken breast
• 2 large shallots, finely chopped
• 1 3/4 tsp. Sriracha sauce
• 3/4 tsp. kosher salt
• 1/3 cup fat-free mayonnaise
• 4 light whole wheat hamburger rolls, split
• 1/4 cup very thin matchstick strips or shredded carrot
• 1/4 cup lightly packed fresh cilantro leaves

Makes 4 Servings (1 garnished burger per serving)

1. Mix together chicken, shallots, 1 teaspoon of Sriracha, and the salt in a medium bowl until combined well. With damp hands, shape mixture into 4 (1/2-inch thick) patties.
2. Spray a grill pan with nonstick spray and set over medium heat. Place patties in pan and grill until instant-read thermometer inserted into side of burger registers 165 F, about 5 minutes per side.
3. Meanwhile, stir together mayonnaise and remaining 3/4 teaspoon Sriracha in a cup. Spread bottoms of buns with Sriracha mayonnaise. Place burgers in buns and top evenly with carrots and cilantro.

WW POINTS VALUE: 5 pts.

 

Note: This recipe appears in the WW Family Meals Cookbook. If you love gourmet burgers, you will love these. Bahn Mi is one of the signature dishes of Vietnam and typically consists of one or more meats, accompanying vegetables, and condiments. This version of the Bahn Mi is made of ground chicken, vegetables, a spicy mayonnaise and vegetable toppings. I highly recommend adding minced garlic and some panko bread crumbs to make the burgers more flavorful and to hold them together. Other vegetables you can add include sliced English cucumbers, matchstick-cut daikon radishes and/ or sweet onions to make your burgers more filling and flavorful.

Crab and Shrimp Cakes with Caper Sauce

Ingredients:

Sauce:

• 2 tbsp. capers, rinsed and drained
• 2 tbsp. mayonnaise
• 1 tbsp. fresh lemon juice
• 1/2 tsp. Dijon mustard

Cakes:

• 3 tsp. extra-virgin olive oil
• 1/2 lb. large shrimp, peeled and deveined
• 1 medium yellow or red bell pepper, finely chopped
• 2 medium shallots, finely chopped
• 1 lb. fresh lump crabmeat
• 1 large egg
• 2 tbsp. finely chopped chives
• 1 tsp. Dijon mustard

Makes 4 Servings (2 cakes per serving)

1. For the sauce: In a food processor, combine capers, mayonnaise, lemon juice, and mustard; pulse until capers are very finely chopped. Transfer to an airtight container and refrigerate until ready to use.
2. For the cakes: In a large nonstick skillet, heat 1 1/2 teaspoons of the oil over high heat. Add shrimp and cook until pink, about 1 minute per side; transfer to a plate to cool. Add pepper and shallots to the skillet and reduce the heat to medium; cook, stirring frequently, until just beginning to soften, about 2 minutes. Transfer to a medium bowl.
3. Place cooled shrimp in a food processor and pulse until finely chopped. Add to the bowl with pepper and shallots. Add crab, egg, chives, and mustard to shrimp mixture; stir well. Form mixture into 8 cakes, 1 inch thick. Transfer to a plate, cover with plastic wrap, and refrigerate for 30 minutes.
4. In the same large skillet, heat the remaining 1 1/2 teaspoons oil over medium heat. Add cakes and cook until golden on the outside and warmed through, about 4 minutes per side (turn carefully). Divide among 4 plates and serve warm, topped with caper sauce.

WW POINTS VALUE: 7 pts.

 

Note: This recipe appears in the South Beach Diet Taste of Summer Cookbook. This is a sophisticated and healthy take on traditional crab cakes. There is a sizeable share of protein in these crab cakes as well as vegetables. I highly recommend adding minced garlic when cooking the vegetables because garlic always makes everything taste better. The caper sauce goes well with these cakes; they add a nice, creamy zing to the cakes. I do recommend adding a touch of bread crumbs to the cakes inured to hold them together. I also recommend serving a small salad along side these cakes for a more filling meal.

Seafood-Stuffed Sole

Ingredients:

Stuffed Sole:

• 1 tsp. extra-virgin olive oil
• 2 garlic cloves, minced
• 1/2 cup chopped fennel
• 4 scallions, chopped
• 2 tbsp. chopped fresh parsley
• 1 1/2 tsp. basil
• 3 tbsp. chopped shallots
• 8 oz. large shrimp, peeled, deveined, and sliced into thirds
• 4 oz. bay scallops
• 1 cup whole wheat bread crumbs
• 1 egg, beaten
• 1 tbsp. lemon juice
• freshly ground black pepper
• 4 (6 oz.) sole fillets
• 1 cup dry white wine

Saffron Sauce:

• 1 tsp. extra-virgin olive oil
• 1 garlic clove. minced
• 1/8 tsp. saffron threads, crushed
• 2 tbsp. hot water
• 1/2 tsp. Dijon mustard
• 1/2 tsp. capers, rinsed and drained
• 1 tbsp. fat-free sour cream
• salt
• freshly ground black pepper
• 1 tbsp. chopped fresh parsley

Makes 4 Servings

1. To make the sole: Preheat the oven to 400 F.
2. Heat the oil in a large skillet over medium heat. Add the garlic, fennel, scallions, parsley, basil, and 2 tablespoons of the shallots. Cook for 4 minutes, or until the fennel is just tender. Add the shrimp and scallops and cook  for 2 minutes or until the shrimp and scallops are opaque and cooked through.
3. Remove the mixture to a bowl and stir in the bread crumbs, egg, and lemon juice. Season with the pepper.
4.  Place the sole, skin side up, on a work surface. Divide the stuffing into 4 equal portions. Slightly mound the stuffing in the center of each fillet and roll up the fillets jelly-roll style.
5. Coat a 1-quart baking dish with cooking spray. Sprinkle the dish with the remaining  1 tablespoon shallots and place the fillets, seam sides down, on top of the shallots. Pour the wine around the fillets. Cover with a piece of waxed paper.
6. Bakes for 15 minutes, or until the fish is opaque and flakes easily. Remove from baking dish and keep warm on a covered serving platter. Reserve the cooking liquid.
7. To make the saffron sauce: Heat the oil in a skillet over medium heat. Add the garlic and cook for 1 minute. In a cup, mix the saffron with the water and add to the skillet. Stir in the mustard, capers, and the reserved fish-cooking liquid. Cook until the liquid is reduced to about 2/3 cup. Remove from the heat and whisk in the sour cream. Season with salt and pepper. Spoon the sauce over the fillets and sprinkle with the parsley, if using.

WW POINTS VALUE: 8 pts.

 

Note: This recipe appears in the South Beach Diet Cookbook. This is what I call elegant dining and you can enjoy this dish at home. Don't be intimidated by the number of ingredients by this dish. This elegant dish is very easy to prepare and can easily be made in advance. The recipe calls for scallops and shrimp but you can substitute crab meat and the sole will still be delicious. I highly recommend making an extra batch of sauce to pour over the sole and the vegetables you plan to serve with the sole. I highly recommend serving this restaurant quality meal to family and friends because it's flavorful and elegant.

Lemony Pork Piccata

Ingredients:

• 2 tbsp. whole wheat flour
• 1 1 /4 tsp. kosher salt
• 1/4 tsp. freshly ground black pepper
• 4 (1/4-lb.) lean boneless pork loin chops, trimmed & pounded to scant 1/4-inch thickness
• 3 tsp. unsalted butter
• 2 tsp. extra-virgin olive oil
• 1/2 cup low-sodium chicken broth
• 1/4 cup minced shallots (about 2 large)
• 2 tbsp. lemon juice
• 1 tbsp. capers, chopped
• 1 garlic clove, minced
• 2 tbsp. freshly chopped flat-leaf parsley
• 1 tbsp. grated Parmesan cheese
• 1 tsp. grated lemon zest

Makes 4 Servings

1. Mix together flour, 1 teaspoon of the salt, and the pepper in a large shallow bowl. Coat pork with seasoned flour, shaking off excess.
2. Heat 2 teaspoons of butter and the oil in a large heavy nonstick skillet over medium-high heat. Add pork and cook until browned and cooked through, about 3 minutes per side. Transfer to plate and keep warm.
3. Add broth, shallots, lemon juice, capers, and garlic to skillet. Bring to boil over high heat, scraping up browned bits from the bottom of skillet. Reduce heat to medium and cook, stirring occasionally, until sauce is slightly thickened, about 4 minutes. Season with remaining 1/4 teaspoon salt and whisk in remaining 1 teaspoon butter until melted and sauce is smooth.
4. Return pork to skillet, turning to coat with sauce until heated through. Place pork on 4 plates and spoon sauce evenly over. Stir together parsley, Parmesan and lemon zest in cup; sprinkle over pork.

WW POINTS VALUE: 6 pts.

 

Note: This recipe appears in the WW Family Meals Cookbook. It's a different take on an Italian classic. It's got a nice flare to it. Even through the recipe calls for the pork to be pan fried, broil the meat because broiled or grilled meat always tastes better than pan-fried meat.

Whole-Grain Mustard Vinaigrette

Ingredients:

• 1 tbsp. shallots, minced
• 1 tbsp. lemon juice
• 2 tbsp. champagne vinegar
• 1 tbsp. whole-grain mustard
• 3 tbsp. extra-virgin olive oil
• 1 tbsp. chives, chopped
• salt
• freshly ground black pepper

Makes 8 Servings (1/2 cup total, 1 tbsp. per serving)

 

Place the shallots in a bowl with a pinch of salt, lemon juice and vinegar. Allow to sit for 10 minutes. Add the mustard and whisk in the extra-virgin olive oil. Adjust the seasonings with salt and pepper. Stir in the chives.

 

WW POINTS VALUE: 2 pts.

 

Note: This recipe appears in the New Sonoma Cookbook. This is a wonderful dressing that is full of zest and flavor and goes great with any fish, chicken, turkey, pork and in any salad. The combinations of mustard, lemon juice and olive oil is so heavenly delicious you will never but store-bought dressing again.

Mushrooms & Shallots a la Grecque

Ingredients:

• 1 tbsp. extra-virgin olive oil
• 3 shallots, minced
• 1/4 tsp. coriander seeds
• 1/4 tsp. dried thyme
• 1 bay leaf
• 1 lb. button mushrooms
• 2/3 cup dry white wine
• 2 tbsp. fresh lemon juice
• 1/4 tsp. salt
• 1/4 tsp. freshly ground black pepper

Makes 4  Servings (3/4 cup per serving)

1. In a large saucepan or Dutch oven, heat the oil over medium heat. Add the shallots, coriander, thyme, and bay leaf. Cook until the shallots and seasonings are very fragrant, 2-3 minutes.
2. Add the mushrooms, wine, lemon juice, salt, and pepper. Bring to a high simmer and cook until the mushrooms are slightly tender, about 6 minutes.
3. Remove from he heat and let cool in the cooking liquid. Transfer to a serving bowl and serve at room temperature or chilled.

WW POINTS VALUE: 2 pts.

 

Note: This recipe appears in the South Beach Diet Gluten-Solution Cookbook.  Mushrooms a la Grecque is a classic French dish that translates to "in Greek fasion." This dish is a cross between a vegetables side and a salad. This dish takes 15 minutes to make and can be served alongside chicken, steak, or any kind of protein. Even though many people use the term button mushrooms to mean white mushrooms, the original meaning is a very small mushroom in classic French cooking. These mushrooms are delicious  and they can hold up to 2 weeks in the refrigerator.

Grouper with Bok Choy & Soy-Ginger Vinaigrette

Ingredients:

• 12 heads baby bok choy (about 2 lbs.)
• salt
• 1 tbsp. finely diced ginger
• 2 tbsp. finely diced shallots
• 1 tbsp. oyster sauce
• 2 tbsp. sherry vinegar
• 4 tbsp. canola oil
• 1 tbsp. reduced-sodium soy sauce
• 1/2 tsp. fresh lime juice
• small pinch red pepper flakes
• 1/4 cup water
• fine sea salt
• freshly ground white pepper
• 2 tbsp. canola oil
• 4 grouper fillets (7 oz. each)
• 1 tbsp. toasted sesame seeds

Makes 4 Servings

1. Bring a large pot of water to a boil. Trim off the root ends of the bok choy, separate the leaves, and wash them well. Salt the water and add the bok choy. Blanch until just tender, about 1 1 /2 minutes. Immediately plunge the bok choy into a bowl office water until cool. Drain and set aside.
2. Put the ginger and shallots in a mixing bowl and whisk in the oyster sauce  and vinegar. Whisk in 4 tablespoons of the canola oil, soy sauce, lime juice,  and red pepper. Set aside.
3. Bring the 1/4 cup of water to a boil in a large saucepan over high heat. Whisk in the butter and lower the heat to medium-high. season the bok choy with salt and pepper, add it to the pan, and cook until heated through, about 2 minutes.
4.  Meanwhile, divide the 2 tablespoons of canola oil between two 10-inch skillets. Place over high heat until the oil is just smoking. Season both sides of the grouper  with salt and pepper. Place 2 grouper fillets  in  each skillet  and sauté until the fish is browned on the bottom, about 3 minutes. Turn and sauté about 3 minutes more, until the fish flakes easily with a fork.
5. Lift the bok choy out of the pan with a slotted spoon and arrange it in the center of four dinner plates.  Top with the grouper. Whisk the sauce lightly and spoon it around the bok choy. Sprinkle the sesame seeds over the sauce and serve immediately.

WW POINTS VALUE: 12 pts.

 

Note: This recipe appears in the South Beach Diet Cookbook. This recipe was created by chef Eric Ripert of Le Bernardin in New York City. Le Bernardin is reportedly the best seafood restaurant in New York City. I have never been there but I hope to eat there someday. This dish from Chef Rippert's menu is  elegantly delicious and will fill you up. I did, however, make some adjustments: I used spinach instead of bok choy and used Wahoo in place of the Grouper and the dish was still delicious. This meal looks complicated but it's not too challenging to make once you do it step by step. 

Braised Balsamic Carrots

Ingredients:

• 2 medium shallots or 1/2 small red onion, minced
• 1 tbsp. extra-virgin olive oil
• 1 1/2 lbs. baby carrots
• 2 tbsp. balsamic vinegar
• freshly ground black pepper
• 2 tsp. granular sugar substitute
• salt
• 2 tbsp. chopped fresh chives (optional)

Makes 4 (1-cup) Servings

1. In a large saucepan, combine the shallots and oil. Add the carrots, vinegar, pepper to taste and 1/3 cup water. Bring to a boil over medium-high heat. Reduce the heat to medium, cover, and cook for 20 minutes.
2. Uncover the pan, stir in the sugar substitute, and cook until the liquid has evaporated, about 3 minutes. Remove the pan from the heat, cover, and let sit for 2 minutes.
3. Season with salt to taste and stir in the chives (if using). Serve warm.

WW POINTS VALUE: 3 pts.

 

Note: This recipe appears in the South Beach Diet Super Quick Cookbook. Don't worry if this side dish looks messy. It's really delicious and is packed with flavor. It's a colorful way to eat your vegetables. If you have babies, puree this side dish and serve them this because they will eat these carrots. The balsamic vinegar adds a right amount of tart to the dish and the chives give it a nice finish. I highly recommend making an extra batch of these carrots because they make a great snack the next day. Plus, they're tastier than baby carrots from a bag.

Wine-Braised Chicken with Artichokes and Olives

Ingredients:

• 3 tbsp. all-purpose flour
• 1/4 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 4 (5-ounce) boneless, skinless chicken breasts
• 1 1/2 tsp. extra-virgin olive oil
• 3 large shallots, thinly sliced
• 1/2 cup dry white wine
• 1 (14-1/2 oz.) can reduced-sodium chicken broth
• 1 (9-oz.) package frozen artichoke hearts, thawed
• 8 pitted kalamata olives, halved
• 2 tsp. chopped fresh rosemary
• 2 tbsp. chopped fresh parsley

Makes 4 Servings

1. Combine 2 tablespoons flour, salt and pepper on a large plate. Coat chicken breasts, on at a time, in mixture.
2. Heat the oil in a large skillet over medium-high heat. Add chicken; scatter shallots around chicken. Cook, turning chicken once and stirring shallots occasionally, until chicken is lightly browned, about 5 minutes.
3. Stir in wine. Cook, scrapping up browned bits from bottom of skillet, about 30 seconds. Add broth. Sprinkle 1 remaining 1 tablespoon flour over broth and whisk in. Bring to boil. Add artichoke hearts, olives, and rosemary. Reduce heat and simmer, uncovered, stirring sauce occasionally, until chicken is cooked through, about 4 minutes.
4. Transfer chicken to platter. Continue to simmer sauce until reduced and thickened, about 3 minutes. Spoon sauce over chicken and sprinkle with parsley.

WW POINTS VALUE: 8 pts. (1 piece chicken & 1/2 cup sauce)

 

Note: This recipe appears in the WW Tastier than Takeout Cookbook. Mediterranean food is so good when it's done right.  Even though the recipe doesn't call for garlic, I highly recommend adding garlic to this dish because garlic always makes everything better. You can also use onions in place of the shallots and the dish will still be delish. The combination of white wine, chicken broth, flour, onions and garlic is so comforting and delicious. Don't worry if the sauce looks brown; it's just the flour adding thickness to the broth and wine. The artichoke hearts and kalamata olives give this dish the extra Mediterranean flare. This dish was so heavenly delicious it made me feel like I was dining on the Mediterranean coast. If you're ever craving upscale Mediterranean cuisine but don't won't to go out to a restaurant, this meal is for you and it can be made in 20 minutes or less. Plus, you won't find this dish on the menu. I highly recommend serving this dish to company along with garlic bread because one bite of this dish and  they will be happy as a clam.



Grilled Duck Breasts with Orange-Balsamic Glaze

Ingredients:

• 1 1/4 cups orange juice
• 1/2 cup balsamic vinegar
• 1 whole (1 3/4-pound) boneless duck breast, trimmed of all skin and fat, and separated into 4 equal pieces
• 2 small shallots, finely chopped
• 2 cloves garlic, minced
• 1/2 cup dry red wine or low-sodium chicken broth
• 1 tbsp. grated orange zest
• 1/4 tsp. salt
• 1/8 tsp. freshly ground white pepper
• 1 bunch arugula, torn into bite-size pieces (optional)

Makes 8 Servings

1. Combine 1 cup of the orange juice and 1/4 cup of the vinegar in a large zip-close plastic bag; add the duck. Squeeze out the air and seal the bag; turn to coat the duck. Refrigerate, turning the bag occasionally, at least 2 hours or overnight. Drain and discard the marinade.
2. Spray the grill rack with nonstick spray; prepare the grill.
3. Meanwhile, to prepare the glaze, combine the shallots, wine or broth, the remaining 1/4 cup of orange juice and vinegar, garlic, orange zest, salt and pepper in a medium saucepan; bring to a boil. Reduce the heat and simmer, watching carefully and stirring occasionally, until the mixture is reduced by half, about 15 minutes. Remove from the heat.
4. Grill the duck, turning once and basting with the glaze, until the juices run clear when pierce with a fork, about 8 minutes per side.
5. Transfer the duck to a carving board; let cool slightly. Thinly slice lengthwise. Arrange the slices on serving plates and drizzle with  any leftover glaze. Serve each portion with 1/3 cup of the arugula, if using.

WW POINTS VALUE: 4 pts. (3 ounces)

 

Note: This recipe appears in the WW New Complete Cookbook. Whoever says gourmet food is not good for you, that person doesn't know what he/she is talking about! I made duck for the very first time last night for me mother and me and it  was a success. I really enjoy eating duck out at restaurants so I decided to try to cook duck at home. I was a little nervous but the end results were just perfect. We really loved the flavor combinations or orange, balsamic vinegar, shallots, garlic and red wine because they were so savory, gourmet and so comforting. I added garlic to this dish because garlic always makes everything better.  If  you like the French classic, Duck A l' Orange, you will love this modern version. If you want a more intense orange flavor, I highly recommend using aged Tangerine Balsamic Vinegar from the Imperial Olive in Williamsburg, VA. You can visit www.TheImperialOlive.com for more details. I also recommend serving this meal for special occasions and for company. This meal is so upscale-good, people will be talking about it for days. 

Chicken Burgers on Garlic Bread

Ingredients:

• 1 pound ground skinless chicken breasts
• 2 tbsp. plain dried bread crumbs
• 2 tbsp. coarse-grained Dijon mustard
• 2 tbsp. freshly grated Parmesan cheese
• 2 shallots, minced
• 1 tsp dried thyme
• 1/2 tsp salt
• 1/4 tsp freshly ground black pepper
• 1 (8-oz.) length of French bread, cut into 4 equal pieces and split
• 2 tsp extra-virgin olive oil
• 1 garlic clove, halved

Makes 4 Servings

1. Spray the rack of a broiler pan with nonstick spray and preheat the broiler.
2. Mix together the chicken, bread crumbs, cheese, mustard, shallots, thyme, salt and pepper in a medium bowl until well combined. With damp hands, shape into 4 (1/2-inch thick) oval patties.
3. Place the patties on the broiler rack and broil 4 inches from the heat until an instant-read thermometer inserted into the side of a burger registers 165 F, 5-6 minutes on each side.
4. Meanwhile, brush the cut sides of the bread with the oil. Broil, cut side up, alongside the burgers until lightly toasted, about 3 minutes. Rub the cut side of the garlic over the toasted side of the bread. Place a burger on the bottom half of each piece of bread and cover with the top of the bread.

WW POINTS VALUE: 7 pts

 

Note: This recipe appears in the WW in 20 Minutes Cookbook. Who doesn't crave a flavorful burger once in a while? You don't always need ground beef to enjoy a delicious burger. Chicken burgers are just as tasty and flavorful as your ordinary burgers you get at restaurants. This chicken burger was such a delicious treat. I added the Parmesan cheese for a more authentic Italian taste. This is what I call Italy on the Grill. You can also add other cheeses such as Gruyere, mozzarella, asiago, etc. for a more Mediterranean flavor and it will still be delicious. If you want to add more filling to this burger, I highly recommend adding arugula, spinach, romaine lettuce, aioli, roasted red pepper sauce, tomato, etc and you will be happy. You will never find this burger at a brand name Italian restaurant. If you really want to add more Mediterranean flare to this burger, I highly recommend Organic Basil Extra-Virgin Olive Oil from the Imperial Olive in Williamsburg, VA. You can visit www.TheImperialOlive.com for more information.



Lemony Poached Halibut with Creamy Cucumbers

Ingredients:

• 4 cups water
• 2 lemons, thinly sliced
• 3 medium shallots, thinly sliced
• 4 (6-ounce) pieces halibut filet, skin removed
• 2 medium cucumbers, thinly sliced
• 3 tbsp roughly chopped fresh dill
• 1/4 cup reduced-fat sour cream
• 1/4 tsp salt

Makes 4 Servings

1. In a medium saucepan, bring water, lemons and shallots to a simmer over medium-high heat. Add halibut, nesting fish pieces under lemons and shallots. Return water to a simmer and simmer gently until fish is opaque and tender, 5-8 minutes.
2. While fish is cooking, in a medium bowl, combine cucumbers, dill, sour cream and salt.
3. When fish is done, using a large slotted spoon, carefully transfer fish to 4 plates. Drain lemon and shallot pieces and place on top of the fish. Serve warm with cucumbers on the side.

WW POINTS VALUE: 5 pts

Note: This recipe appears in the South Beach Diet Taste of Summer Cookbook. This fish dinner is a great way to kick-start your diet because it's light and full of Greek flavor. It's also a quick and easy dinner that can be made in 30 minutes or less. The combination of cucumber with sour cream and dill creates a creamy and refreshing sauce makes the fish taste light and delicious. This was also the first time I poached fish. I was really nervous but I was pleased with the results. This fish was quite delicious and not dry at all. You can use any kind of white fish in this recipe and it will still be delicious.