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.

 



Spinach Salad with Grapefruit, Fennel and Pomegranate Seeds

Ingredients:

• 1 small fennel bulb, stalks trimmed off and outer skin removed
• 2 medium pink grapefruits
• 1 tbsp. sherry vinegar
• 1/2 tsp. Dijon mustard
• 1/4 cup extra-virgin olive oil
• salt
• freshly ground black pepper
• 1 package (5 oz.) baby spinach leaves
• 1/2 cup pomegranate seeds

Makes 4 Servings

1. Cut and discard the core and the fennel bulb, then slice the bulb lengthwise into very thin strips; place in a serving bowl.
2. With a sharp paring knife, remove the peel and pith from the grapefruits. Working over a strainer set in a bowl, cut between the membranes to release the sections. Discard the membranes. Reserve 1 tablespoon of the grapefruit juice (squeeze the sections if you need more juice).
3. In a cup, combine the reserved 1 tablespoon juice, the vinegar and mustard. Slowly whisk in the oil. Season with salt and pepper.
4. Add the grapefruit sections, spinach and pomegranate seeds to the fennel. Drizzle with the dressing and toss to combine.

WW POINTS VALUE: 6 Pts.

 

Note: This recipe appears in the South Beach Diet Super quick Cookbook. This quick and easy salad is bursting with both color and bold flavors. This colorful salad can be enjoyed alone for lunch or dinner. I really loved how the pomegranates and grapefruit add zing to the spinach and fennel along with the dressing. Pomegranates and grapefruit also add a antioxidants such as Vitamin C. You can also use arugula or both spinach and arugula and your salad will still be delicious. If you really want to add a little more fruity flavor to your salad, I highly recommend using Blood Orange or Lemon Infused Olive Oil from the Imperial Olive in Williamsburg, VA. for more information, visit www.TheImperialOlive.com.

 

Curried Singapore Noodles with Lobster

Ingredients:

• 6 oz. rice vermicelli
• 2/3 cup low-sodium chicken broth
• 2 tbsp. reduced-sodium soy sauce
• 1 tbsp. Chinese rice wine or dry sherry
• 1/2 tsp. granulated sugar
• 2 (8-ounce) thawed frozen lobster tails
• 1 tbsp. canola oil
• 3 garlic cloves, minced
• 1 tbsp. finely grated peeled fresh ginger
• 1 large red bell pepper, cut into thin strips
• 2 tsp. curry powder
• 4 scallions, sliced on the bias

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

1. Prepare noodles according to package directions. Drain in colander under cold running water . Drain again. Meanwhile, combine broth, soy sauce, wine and sugar in small bowl.
2. Remove lobster meat from shells and cut it into chunks. Heat oil in a wok or large skillet over medium-high heat until very hot. Add lobster and cook, stirring until just opaque, about 3 minutes. Add ginger and garlic; stir-fry 1 minute. Add bell pepper and stir-fry until softened, about 1 minute. Add curry powder and stir-fry 15 seconds. Stir in noodles and broth mixture. cook, tossing, until liquid evaporates and noodles are hot, about 2 minutes. Remove from heat and stir in scallions.

WW POINTS VALUE: 8 pts.

 

Note: This recipe appears in the WW Tastier that Takeout Cookbook. This dish is for anyone who loves Chinese food. It's quick, easy and packed with bold flavors. It's also a very colorful dish that's very filling. Cooking lobster is not as intimidating as you may think. You can find frozen lobster tails at your local fish market and at some grocery stores. The best way to cook lobster is to bring a large pot of salted water to a boil and cook them for 4 minutes. Take them out of the pot and let them cool for 1 minute. Then take a knife and cut through the tail and pull out the meat and toss the shells. You can then cook the lobster according to the directions. The key to making really good Chinese food are the 3 main ingredients: scallions, ginger and garlic. Garlic always makes everything better. Don't be intimidated when cooking this dish. Chinese cooking may look challenging but it's very simple. it's like Italian cooking but with different noodles and spices. My mom and I had this dish for dinner this evening and it was so delicious. The lobster, noodles and vegetables really filled me up so I wasn't hungry 1 hour later. If you can't find or afford lobster, you can instead use shrimp, chicken, turkey, pork or beef and it will still be delicious. If you're thinking about ordering Chinese takeout, PUT DOWN THE PHONE! Make this dinner in 30 minutes or less and you'll be just as happy.

 



Spanish Rice Salad with Pumpkin Seeds

Ingredients:

• 1/2 cup quick-cooking whole-grain brown rice
• 2 medium tomatoes, finely chopped
• 1 small onion, finely chopped
• 1/2 cup pitted green olives, sliced lengthwise
• 1/4 cup pumpkin seeds
• 1 tbsp extra-virgin olive oil.
• 1 tsp sherry vinegar
• 1 tsp dried oregano
• 1/4 tsp salt
• 1/8 tsp freshly ground black pepper
• 2 tbsp chopped fresh parsley

Makes 4 (3/4-cup) Servings

1. Cook rice according to package directions. Remove from the heat, spread on a plate and refrigerate until cooled to room temperature, about 5 minutes.
2. In a large bowl, combine, rice, tomatoes, onion, olives, pumpkin seeds, oil, vinegar, oregano, salt and pepper. Divide salad among 4 plates and sprinkle parsley just before serving.

WW POINTS VALUE: 3 pts

Note: This recipe appears in the South Beach Diet Taste of Summer Cookbook. I wanted a cool side dish to accompany the Garlicky Chicken Skewers. This Spanish rice dish was delicious and was the perfect accompaniment for grilled chicken. This side dish goes great with grilled chicken, pork, fish and even steak. If you want an authentic Spanish flavor to this dish, I highly recommend using Bomba rice.

Greens, Chicken and Citrus Salad

Ingredients:

• 2 tbsp minced red onion
• 2 tbsp sherry vinegar
• 5 tbsp extra-virgin olive oil, divided
• 1 1/2 lbs. boneless, skinless chicken breasts
• 1 (1-pound) head green leaf lettuce, torn into bite-size pieces (8 cups)
• 1 pink grapefruit, sectioned
• salt
• freshly ground black pepper

Makes 4 (2-cup) Servings

1. Combine onion, vinegar, 4 tablespoons of the oil, 1/4 of the teaspoon salt, and 1/8 pepper in a jar with a lid. Close tightly and shake vigorously to combine.
2. Season chicken with salt and pepper. Heat remaining oil in a large skillet over medium-high heat; cook chicken until browned, 5-7 minutes per side. Remove from heat, cut into 1/2-inch slices, and toss with 3 tablespoons of the dressing.
3. Gently toss together lettuce, grapefruit and remaining dressing in a large bowl. Season to taste with salt and pepper. Serve salad topped with chicken slices.

WW POINTS VALUE: 9 pts

Note: This recipe appears in the South Beach Diet Quick & Easy Cookbook. This was such a cool and refreshing salad I would eat this again in a heartbeat. The key to this refreshing salad is the grapefruit. Grapefruit gives this salad a pretty look and a healthy dose of Vitamin C and fiber. This salad tastes so good you'll forgetthat it's good for you. I recommend seasoning the chicken with minced garlic and grapefruit zest to give the chicken a more citrusy flavor. Plus, garlic always makes every dish taste better.

Asian-Style Gazpacho

Ingredients:

• 6 tomatoes, seeded and finely chopped
• 2 cups chicken broth
• 1 tsp dry sherry
• 2 tbsp chopped fresh cilantro
• 1 tbsp light soy sauce
• 4 scallions, white part only
• 4 thin slices ginger
• 1/4 tsp Chinese chili sauce
• 2 limes

Makes 6 Servings

1. Place the tomatoes in a 2- or 3-quart saucepan over low heat. Add the broth, sherry, cilantro, soy sauce scallions and ginger. Bring the mixture to a simmer and cook for 20 minutes. Remove from the heat and allow to cool for a few minutes. Puree in a food processor or blender. Chill.
2. Right before serving, stir in the chili sauce. Grate the peel from 1 lime and add it to the soup. Squeeze the juice from both limes into the soup. Serve in chilled bowls.

WW POINTS VALUE: 1 pt

Note: This recipe appears in the South Beach Diet Cookbook. Now that summer has arrived, you want a dish that does not require a lot of heat but packs a fusion of flavor this is the dish for you. Gazpacho is widely comsumed in Spanish cuisine as well in its neighboring country of Portugal. Gazpacho is served in the summertime to cool you off. I loved this gazpacho because it was cool and refreshing with the Asian flavors melting in my mouth. Normally when I think of Asian food, I think hot, spicy and exotic. This dish was cool, refreshing and exotic. It's great for a light lunch or dinner out on the patio or to serve as a first course at a dinner party. 

South Beach Teriyaki Sauce

Ingredients:

• 1/2 cup light soy sauce
• 1/2 cup dry sherry
• 1/4 cup sugar-free pancake syrup
• 1/4 cup ground arrowroot
• 3 tbsp red wine vinegar
• 4 garlic cloves, crushed
• 1 tsp ground ginger
• 1/4 tsp hot-pepper sauce

Makes 1 1/2 cups

In a food processor, combine the soy sauce, sherry, syrup, arrowroot, vinegar, garlic, ginger and hot pepper sauce. Pulse until smooth. (Keeps covered  in the refrigerator for 1 week.)

WW POINTS VALUE: 1 pt. (2 tbsp per serving)

Note: This recipe appears in the South Beach Diet Cookbook. Makig your own condiments is easier than you think and it tastes just as good as store-baught condiments. This is the second kind of teriyaki sauce I've made and it's really sweet and savory. You can use this sauce for dipping and marinating chicken, beef, pork, fish and vegetables. You can even freeze this sauce and take it out when you need it for a simple grilled dinner.

Mini Beef Wellingtons

Ingredients:

• 6 (1.4 lb) fillet mignons, trimmed
• 1/4 tsp salt
• 1/4 tsp freshly ground pepper
• 1 tsp olive oil
• 3/4 lb. sliced fresh cremini mushrooms (about 3 cups)
• 1 onion, chopped
• 2 garlic cloves
• 1 1/2 tsp chopped fresh thyme
• 2/3 cup dry sherry
• 6 (12 x 17-inch) sheets frozen phyllo dough, thawed

Makes 6 Servings

1. Preheat the oven to 400 F. Spray a large baking sheet with nonstick spray.
2. Sprinkle the filets with salt and pepper. Heat the oil in a large nonstick skillet set over medium-high heat. Add the filets and cook until browned, about 2 minutes on each side. Transfer to a plate and keep warm.
3. Place 1 phyllo sheet on the work surface with a long side facing you. Cover the remaining phyllo with a damp paper towel and plastic wrap to prevent it from drying out. Spray the phyllo with nonstick spray. Top with another phyllo sheet; spray with nonstick spray, then cut the phyllo crosswise in half. Place 1 fillet in the center of the lower third on one of the phyllo stacks. Top with 1/4 cup of the mushroom mixture. Fold the short sides of the phyllo over the fillet and roll up, jelly-roll style. Transfer the Wellington, seam sides down, to the baking sheet. Repeat with the remaining phyllo, fillets and mushrooms mixture to make 6 Wellingtons in all.
4. Spray the Wellingtons with nonstick spray. Bake until the phyllo golden and an instant-read thermometer inserted into the side of a Wellington registers 145 F for medium, 10-12 minutes.

WW POINTS VALUE: 5pts.

Note: This recipe appears in the WW All-Time Favorites Cookbook. I got this book at the local library and I had to Xerox this recipe for myself. I love fillet mignon and have always wanted to try Beef Wellington. New Year, new recipes and I'm on a roll. This beef wellington recipe uses phyllo dough instead of the traditional puff pastry. My mom and I had this dish and it was the best Gourmet meal I have ever made. I was really nervous making this dish because the recipe calls for the filet mignon to be baked. I have NEVER cooked fillet mignon in the oven and I was really  nervous about the whole process. Even though the recipe says to cook the fillet mignons in a skillet, I HIGHLY RECOMMEND Broiling your meat because it will taste much juicier. I am now officially a gourmet cook. Hey all you Iron Chefs in Kitchen Stadium, you are more than welcome to come to my kitchen and Kiss this cook!