Sesame-Glazed Beef and Veggie Bowl

Ingredients:

• 1 tbsp. extra-virgin olive oil
• 1 lb. beef steak
• 1/4 cup diced onion
• 2 cups broccoli florets
• 1/2 cup sugar snap peas
• 1/4 cup reduced-sodium tamari sauce
• 1 tbsp.  sesame oil
• 1 tbsp. minced garlic
• 1/2 cup reduced-sodium beef broth
• 1 tsp. tapioca flour
• 1/4 cup chopped scallions
• 1 tbsp. sesame seeds

Makes 4 Servings

1. In a large skillet, heat the olive oil over medium-high heat. 
2. Pat the beef dry and season it with salt and pepper to taste. Add it to the hot pan and brown it for 3-4 minutes per side. 
3. Remove the beef and set aside, reserving the grease in the skillet. 
4. Reduce the heat to medium. Add the onion to the skillet and cook for 3-4 minutes, until translucent. Add the broccoli florets and cook for another 3-4 minutes, until brown. Add the sugar snap peas and cook for 1-2 minutes. 
5. Meanwhile, in a small mixing bowl whisk together the tamari sauce, toasted sesame oil, minced garlic, beef broth, and tapioca flour until dissolved. Add the sauce to the skillet, stirring to coat the vegetables. Bring the mixture to a boil and then reduce the heat to medium-low. 
6. Cut the steak into small pieces, about 1 inch square, and add it back to the pan, simmering for 5-7 minutes, until the beef is cooked to desired doneness. 
7. Divide vegetables and steak mixture into 4 individual bowls. Garnish with the scallions and sesame seeds and serve. 

WW POINTS VALUE: 10 pts. 

Note: This recipe appears in the New Keto-Friendly South Beach Diet book. If you are craving takeout, put down the phone and make this dish instead. This is a new take on takeout food, steak and vegetables. This dish is a flavorful take on the traditional Asian takeout. Tamari sauce is similar to soy sauce but it's gluten free and less sodium. The homemade sauce is tasty on the beef and the vegetables as well. If you don't have snow peas or sugar snap peas on hand, substitute bell peppers and the meal will be just as filling and flavorful. 

Vegetable Fried Rice

Ingredients:

• 1 1/2 tsp. canola oil
• 2 large eggs, beaten
• 4 scallions, sliced
• 2 tsp. ground ginger
• 2 garlic cloves, minced
• 1/4 lb. snow peas, sliced on diagonal
• 1 red bell pepper, chopped
• 4 cups leftover cooked brown rice
• 1 (10 oz.) package frozen mixed vegetables, thawed
• 8 oz. firm tofu, cut into 1/2-inch dice
• 3 tbsp. reduced-sodium soy sauce
• 2 tsp. Asian (dark) sesame oil

Makes 6 Servings (1 1/4 cups per serving)

1. Heat wok over medium-high heat until drop of water sizzles. Add 1 teaspoon of canola oil. Add eggs and stir-fry until set; transfer to plate. 
2. Add remaining 1/2 teaspoon canola oil to wok; add scallions, ginger and garlic; stir-fry until fragrant. Add snow peas and bell pepper; stir-fry 2 minutes. Add rice, mixed vegetables. and tofu; stir-fry until heated through. Return eggs to wok along with soy sauce and sesame oil; stir-fry until mixed well. 

WW POINTS VALUE: 7 pts. 

Note: This recipe appears in the WW Family Meals Cookbook. Chinese food is so delicious. If you're craving Chinese takeout, don't go out and/or don't pick up the phone and order Chinese food. You can make this dish in 20 minutes or less and it will taste just as delicious as what you would order. This dish is filled with colorful vegetables and it's flavorful too. The three ingredients in Chinese cuisine are scallions, ginger and garlic. Mixed vegetables can include broccoli, cauliflower and carrots. You can have this dish as a full vegetarian dish or as a side dish and it will still be delicious. 

Summer Salad With Fresh Herb Vinaigrette

Ingredients:

• 1/2 lb. green beans, halved
• 1/4 lb. sugar snap peas, strings removed
• 1 tbsp. finely chopped fresh basil, thyme, marjoram, chervil or a combination
• 1 tbsp. finely chopped fresh parsley
• 1 tbsp. minced red onion
• 2 tsp. red wine vinegar
• 1 tsp. Dijon mustard
• 1 garlic clove, minced
• 2 tbsp. extra-virgin olive oil
• salt 
• freshly ground black pepper
• 4 cups lightly packed baby lettuce leaves
• 1 small cucumber, peeled, halved, seeded, and thinly sliced
• 1 small red bell pepper, diced

Makes 4 Servings 

1. Bring a medium saucepan of lightly salted water to a boil over high heat. Add the green beans, return to a boil, and cook for 2 minutes. Using a slotted spoon or skimmer, transfer the beans to a colander and rinse under cold water to stop the cooking. Transfer to a plate. 
2. Add the snap peas to the boiling water  and cook for 30 seconds Drain and rinse under cold water to stop the cooking. Halve the snap peas lengthwise. Pat the beans and snap peas dry. 
3. In a cup, whisk together the basil (and/or other herbs), parsley, onion, vinegar, mustard, and garlic. Drizzle in the olive oil and whisk to combine. Season with salt and pepper to taste. 
4. In a large serving bowl combine the beans, snap peas, lettuce, cucumber, and bell pepper. Pour the dressing over the salad and toss to coat. 

WW  POINTS VALUE: 3 pts. 

Note: This recipe appears in the South Beach Diet Super Quick Cookbook. This salad is flavorful and delicious. It goes great with any lean protein dish and will quickly fill you up. You can use other vegetables such as zucchini, yellow squash and tomatoes in this side dish and it will stil lbe both colorful and delicious. 

Sesame Lo Mein with Chicken & Vegetables

Ingredients:

• 6 oz. lo mein noodles
• 1 tsp. Asian (dark) sesame oil
• 1/4 cup reduced-sodium chicken broth
• 3 tbsp. reduced-sodium soy sauce
• 3 tbsp. Chinese rice wine or dry sherry
• 3/4 lb. boneless, skinless chicken breast, cut into 3/4-inch pieces
• 2 tsp. canola oil
• 1/4 lb. shiitake mushrooms, stems discarded, caps thinly sliced
• 2 garlic cloves, minced
• 4 cups shredded Napa cabbage
• 1/4 lb. snow peas
• 4 scallions, chopped
• 1 tsp. toasted sesame seeds

Makes 4 Serving (1 cup)

1. Cook noodles according to package directions, omitting salt. Drain in colander under cold water. Drain again. Transfer to medium bowl and toss with sesame oil. Combine broth, 2 tablespoons soy sauce, and 2 tablespoons rice wine in cup.
2. Combine chicken pieces with remaining 1 tablespoon soy sauce in another bowl and toss. Heat 1 teaspoon canola oil in wok or large skillet over medium-high heat until very hot. Add chicken and cook, stirring occasionally, until browned, 3-4 minutes; transfer to plate.
3. Return skillet to heat and add remaining 1 teaspoon canola oil. Add mushrooms and stir-fry until softened, 2-3 minutes. Add garlic and stir-fry 30 seconds. Add cabbage, snow peas, and remaining 1 tablespoon rice wine; stir-fry until cabbage has wilted and snow peas are bright green, 2-3 minutes. Stir in noodles, chicken, and soy sauce mixture and cook, tossing, until heated thoroughly through, about 2 minutes. Remove from heat and sprinkle with scallions and sesame seeds.

WW POINTS VALUE: 7 pts.

 

Note: This recipe appears in the WW Tastier than Takeout Cookbook. Who does not crave Chinese food once in a while? I do enjoy Chinese food but not the takeout version because it has so much stuff in it I can't pronounce it. Plus there is too mush salt  and MSG in Chinese takeout food. This version of a classic Chinese dish can be made in 30 minutes or less it's tastier and good for you. Plus it's easier on your wallet and the environment without all the boxes you have to throw out. If you don't have snow peas on hand, substitute broccoli and it will taste just as good. This dish was succulent and juicy. You don't need to add salt to this dish because there is some saltiness in the soy sauce. You can also use steak, pork or shrimp in place of the chicken and it will still be delicious.

Sunshine Chicken Stir-Fry

Ingredients:

• 1 lb. boneless, skinless chicken thighs, cut into 1/2-inch pieces
• 1 tsp. ground cumin
• 3/4 tsp. salt
• 3 tsp. canola oil
• 3 garlic cloves, minced
• 1 jalapeno pepper, seeded and finely chopped
• 1 (12 oz.) bag mixed vegetables for stir-fry (carrots, snow peas, red bell pepper, & broccoli)
• 2/3 cup orange juice
• 2 tbsp. lime juice

Makes 4 Servings (1 cup per serving)

1. Combine the chicken, cumin, and 1/2 teaspoon of the salt in a medium bowl; mix well.
2. Heat a large a skillet or wok over medium-high heat until a drop of water sizzles. Pour in 2 teaspoons of the oil and swirl to coat the pan, then add the chicken. Stir-fry until the chicken is browned and cooked through, 4-5 minutes. Transfer chicken to a plate.
3. Add the remaining 1 teaspoon oil to the same skillet and swirl to coat the pan. Add the garlic and jalapeno; stir-fry until fragrant, about 30 seconds. Add the mixed vegetables and stir-fry until crisp-tender, about 1 minute. Add the orange juice, lime juice, and the remaining 1/4 teaspoon salt; cook, stirring occasionally, until the vegetables are tender, about 2 minutes. Add the chicken and cook until heated through, about 1 minute.

WW POINTS VALUE: 7 pts.

 

Note: This recipe appears in the WW Ultimate Chicken Cookbook. This dish is a fusion of Tex-Mex and the technique traditional Chinese stir-fry. Fusion is a very delicate technique that can either be really good or be a disaster. This meal wasn't great but it wasn't bad either. You do have your servings of vegetables and your protein in this dish. If you want to make this dish presentable, don't cut up the chicken. Just slice the chicken into thin strips and serve the vegetables on the side.



Shrimp & Pineapple Curry

Ingredients:

• 2 tsp. canola oil
• 1 tbsp. minced peeled fresh ginger
• 3 garlic cloves, minced
• 1 tsp. Thai green curry paste
• 1 tsp. ground cumin
• 1 lb. large shrimp, peeled & deveined
• 1/2 cup light coconut milk
• 1/2 cup unsweetened pineapple juice
• 2 tsp. Asian fish sauce
• 1/2 lb. snow peas
• 2 cups fresh pineapple chunks
• 1/2 cup chopped fresh cilantro

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

1. Heat the oil in a large skillet over medium-high heat. Add ginger, garlic, curry paste and cumin. Cook, stirring constantly, until fragrant, about 1 minute. Add shrimp and cook, stirring, until shrimp turn pink, 1-2 minutes.
2. Add coconut milk, pineapple juice, and fish sauce; bring to a boil. Reduce heat. Add snow peas and pineapple chunks. Cook, stirring occasionally, until snow peas turn bright green and pineapple is heated through, about 1 minute. Remove from heat; stir in cilantro.

WW POINTS VALUE: 6 pts.

Note: This recipe appears in the WW Tastier than Takeout Cookbook. If you're thinking about ordering Asian takeout, PUT DOWN THE MENU AND PUT DOWN THE PHONE! You can make this dish any night of the week for dinner and you and everybody else will be satisfied. If you love pineapple and coconut, this savory dish is for you. This dish will fill you up with the shrimp and vegetables. You can use broccoli in place of the snap peas and you can add cooked brown rice to this dish to make it more filling ( but the points value will go up about 3 points).

 

 



Glazed Bell Peppers and Snow Peas

Ingredients:

• 3 cups snow peas, trimmed
• 2 tbsp. water
• 1/3 cup balsamic vinegar
• 1 tsp. granular sugar substitute
• 1  tsp. extra-virgin olive oil
• 1/2 large red bell pepper, cut into short strips
• 1 garlic clove, minced
• salt
• freshly ground black pepper

Makes 4 Servings

1.  Place the snow peas and water in a large microwaveable bowl. Cover with a vented plastic wrap and microwave on high power for a total of 5 minutes, or until crisp-tender; stop and stir after 3 minutes. Drain.
2. Bring the vinegar and sugar substitute to a boil in a small saucepan over medium-high heat. Cook, stirring constantly, for 3 minutes, or until mixture is reduced to 2 tablespoons. Remove from the heat.
3. Warm the oil in a large skillet or wok over medium heat. Add the bell pepper and garlic and cook for 2 minutes, or until crisp-tender. Add the snow peas, salt, pepper and the vinegar glaze. Toss to mix.

WW POINTS VALUE: 1 pt.

 

Note: This recipe appears in the South Beach Diet Cookbook. This colorful side dish goes great with any protein dinner any night of the week because it's quick and easy. The balsamic vinegar with a touch of the granular sugar substitute give this  dish and extra taste of sweet zing. I used broccoli in place of the snow peas and the dish was just as delicious. I also added a touch of sesame oil to the dish for a more Asian flavor. If you're unsure of what kind of balsamic vinegar to use in this dish, I highly recommend visiting The Imperial Olive in Williamsburg, VA. You can visit www.TheImperialOlive.com for more info. 

Ginger Chicken with Snow Pea Salad

Ingredients:

• 1 pound snow peas, string removed
• 1 tbsp. + 2 tsp. canola oil, divided
• 1 tbsp. + 1 tsp low-sodium soy sauce, divided
• 1 tbsp. minced fresh ginger
• 1 1/2 pounds boneless, skinless chicken breasts
• 2 scallions, sliced
• 2 tsp. dark sesame oil

Makes 4 Servings

1. Bring a medium saucepan of salted water to a boil. Fill a medium mixing bowl with ice and water. Boil snow peas for 2 minutes, drain and place in ice water for 1 minute to chill. drain and pat to dry.
2. Combine 2 teaspoons of the canola oil, 1 tablespoon of the soy sauce, and ginger in a shallow bowl. Add chicken and toss to coat.
3. Heat remaining canola oil in a large skillet over medium-high heat. Add chicken and cook until golden and no longer pink inside, 5 minutes per side. Transfer to a cutting board and slice.
4. Combine peas, scallions, sesame oil and remaining soy sauce in a mixing bowl, toss together. Serve pea salad with chicken.

WW POINTS VALUE: 7 pts

 

Note: This recipe appears in the South Beach Diet Quick & Easy Cookbook. If you're ever in the mood for Chinese takeout that's simple, tasty and easy to make, this meal is for you. My mom wasn't crazy about this meal but I enjoyed this dish. I do highly recommend adding garlic in this dish because garlic always makes every savory dish better. This meal is also a great way to kick-start your weight loss journey because it's better than the take-out you order. 

Shrimp Stir-Fry

Ingredients:

• 4 tsp canola oil, divided
• 2 tbsp. + 1 1/2 tsp low-sodium soy sauce, divided
• 3 garlic cloves, minced
• 1 1/2 lbs. medium peeled & deveined thawed or frozen shrimp
• 2 tbsp. minced fresh ginger
• 8 oz. white mushrooms, quartered
• 4 scallions, cut into 1-inch pieces
• 1 large bell pepper, any color, cut into thin strips
• 8 oz. snow peas, strings removed
• 1/4 tsp red pepper flakes

Makes 4 (2-cup) Servings

1. Whisk together 2 teaspoons of the oil, 1 1/2 teaspoons of the soy sauce and garlic in a large bowl; add shrimp and toss to coat.
2. Lightly coat a large skillet or wok with cooking spray and heat over high heat. Add shrimp and cook until pink, about 2 minutes. Transfer to a plate.
3. Heat remaining oil in the same skillet over high heat; add ginger and cook 30 seconds. Add mushrooms, scallions, bell pepper, snow peas, and re pepper flakes and cook until vegetables are crisp-tender, about 4 minutes. Stir in shrimp and remaining soy sauce and toss to combine. Serve hot.

WW POINTS VALUE 6 pts.

 

Note: This recipe appears in the South Beach Diet Quick & Easy Cookbook. Who doesn't love Chinese takeout once in a while? You can make and eat your very own Chinese takeout at home without ever having to pick up the phone or even driving to the restaurant to pick up your order. Make sure your vegetables are prepared to cook because once they're ready, the dish only take 10 minutes to make. The shrimp cooks in a flash as well as the veggies, ginger and garlic. One bite of this dish and you'll never order Chinese takeout again.
 

Pork and Vegetable Stir-Fry: alternative to take-out

Ingredients:

• 1/2 cup sugar-free apricot preserves
• 3 tbsp low-sodium soy sauce
• 2 tbsp canola oil, divided
• 1 1/4 lbs. pork cutlets, cut into 1/4-inch strips
• 4 garlic cloves, minced
• 1 lb. broccoli cut into florets (3-4 cups)
• 1 red bell pepper, cut into thin strips
• 1 bunch scallions, cut into 2-inch lengths
• 4 ounces snow peas, strings removed

Makes 4 (2-cup) Servings

1. Whisk preserves and soy sauce together in a bowl until smooth.
2. Heat 1 tablespoon of the oil in a large skillet or wok over high heat. Add pork and cook, stirring frequently, until lightly browned and no longer pink, about 5 minutes. Transfer to a plate.
3. Add remaining oil and garlic to the same skillet, cook over medium-high heat for 30 seconds. Add broccoli, pepper, scallions and snow peas and cook until vegetables are crisp-tender, about 3 minutes. Stir in pork and preserves mixture; cook 1 minute more. Serve hot.

WW POINTS VALUE: 9 pts

Note: This recipe appears in the South Beach Diet Quick and Easy Cookbook. Who does not love Chinese food? If you're craving Chinese take-out, PUT DOWN THE PHONE! You can make this dish in 30 minutes or less and it takes less time and money to make this dish. The apricot preserves give this stir-fry an sweet and fruity taste usedin Chinese cooking but with out all the sugars. It may look like a hot mess but it's a delicious dish that will fill you up and leave you satisfied. You will never order Chinese take-out again after eating this dish, I promise.

Curried Chicken Salad with Peanuts

Ingredients:

• 2 tsp extra-virgin olive oil
• 1 1/2 lbs. boneless, skinless chicken breasts
• 2 tbsp fresh lemon juice
• 12 oz. snow peas, trimmed and cut into 1/2-inch pieces
• 1/2 cup nonfat or low-fat plain yogurt
• 1/4 cup mayonnaise
• 1 tbsp curry powder
• 2 tbsp Dijon mustard
• 1 tsp finely grated lemon zest
• 1/4 tsp salt
• 2 celery stalks, finely chopped
• 1 smal bunch scallions, chopped
• fresh ground black pepper
• 1/3 cup unsalted roasted peanuts, chopped

Makes 4 Servings

1. In a large skillet, heat oil over medium-high heat. Add chicken and 1 tablespoon of the lemon juice; cook until chicken is cooked through, 5-6 minutes per side. Transfer chicken to a cutting board and let cool to room temperature. When cool, cut into 1/2-inch cubes.
2. when chicken is cooking, bring a medium saucepan of lightly salted water to a boil. Add snow peas and cook for 1 minute. Drain snow peas in a colander and immeadiately run under very cold water for 1 minute to stop cooking. Drain again and pat dry.
3. In a large bowl, whisk together yogurt, mayonnaise, curry powder, mustard, lemon zest, salt and remaining 1 tablespoon lemon juice. Add chicken, snowpeas, celery and scallions to yogurt mixture and toss to combine; season with pepper to taste. Divide chicken salad among 4 plates. sprinkle with peanuts and serve.

WW POINTS VALUE: 10 pts

Note: This recipe appears in the South Beach Diet Taste of Summer Cookbook. This was the first time I ever made and had curried chicken salad and I thought it was delicious. My mom and I always loved Chicken Devane made from Campbell's Soup but there was a lot of cream and fat in that dish. This chicken dinner is very filling and sophisticated it will leave you full and satisfied. The snow peas and celery give this dish an added crunch. The lemon juice cools the heat from the curry and leaves a nice aftertaste un your mouth. I highly recommend this dinner as a weeknight dinner because it's delicious and different.