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. 

Italian Tuna Salad Bites

Ingredients:

• 2 sun-dried tomatoes
• 1 (6 oz.) can water-packed chunk light tuna, drained and flaked
• 2  tsp. extra-virgin olive oil
• 1 tsp. red wine vinegar
• 1/8 tsp. oregano
• 1/8 tsp. salt
• freshly ground black pepper
• 6 inner romaine leaves, cut into 24 (1 1/2-inch) pieces

Makes 8 (3-piece) Servings

1. If needed, cover tomatoes with warm water and soak for 15 minutes to soften. Drain and mince.
2. Combine tomatoes, tuna, oil, vinegar, oregano, salt and pepper to taste in a small bowl. Spoon1 teaspoon of the tuna mixture onto each romaine piece. Arrange on platter and serve.

WW POINTS VALUE: 1 pt.

 

Note: This recipe appears in the South Beach Diet Parties & Holidays Cookbook. These bites are a great way to kick-start your healthy lifestyle. These bites are quick, easy and flavorful. They make a great light lunch and they quickly fill you up. This take on traditional tuna fish has a zesty flare to it thanks to the sun-dried tomatoes, olive oil, and red wine vinegar. I highly recommend adding minced garlic to the tuna bites because garlic always makes everything taste better.

 

 

Broccolini with Warm Sun-Dried Tomato Vinaigrette

Ingredients:

• 1 lb. broccolini, stems separated
• 4 sun-dried tomatoes (packed in oil), chopped, plus 4 tsp. of the oil
• 2 tbsp. minced red onion
• 2 garlic cloves, very thinly sliced
• salt
• 1 tsp. red wine vinegar
• freshly ground black pepper

Makes 4 Servings

1. Fill a large skillet with 2 inches of water; cover and bring to a simmer. Add broccolini, cover, and return to a simmer. Uncover and cook until broccolini is crisp-tender, about 2 minutes. Drain in a colander and immediately run under cold water for 1 minute to stop cooking. Drain again and pat dry.
2. Wipe skillet dry. Add tomatoes and their 4 teaspoons oil, onion, garlic, and a pinch of salt; cover and cook over medium-low heat until onion and garlic are slightly softened, about 3 minutes.
3. Uncover, add broccolini, and toss to coat with tomato mixture. Increase heat to medium and cook, uncovered, until broccolini is cooked through, about 3 minutes. Add vinegar and salt and pepper to taste; toss to coat. Serve warm.

WW POINTS VALUE: 1 pt.

 

Note: This recipe appears in the South Beach Diet Parties & Holidays Cookbook. This colorful side dish can be enjoyed on all phases of the South Beach Diet and it goes great with any protein, especially fish. You can use regular broccoli if broccolini is not available. Sun-dried tomatoes are found in dressings, salads, pastas, condiments, etc. The combination of sun-dried tomatoes and broccoli are both colorful and delicious.

Grilled Stuffed Chicken Breasts

Ingredients:

• 8 sun-dried tomatoes (not oil packed)
• 1/3 cup shredded part-skim mozzarella cheese
• 2 tbsp. grated Parmesan cheese
• 8 fresh basil leaves, chopped
• 3 tsp. extra-virgin olive oil
• 4 (5 oz.) boneless, skinless chicken breasts
• 1/2 tsp. salt
• 1/4 tsp. freshly ground black pepper

Makes 4 Servings (1 stuffed chicken breast per serving)

1. Spray the grill rack with nonstick spray; prepare the grill for a medium-hot fire.
2. Combine the sun-dried tomatoes with enough boiling water to cover in a small bowl; let stand until softened, about 15 minutes. Drain the tomatoes and finely chop. Transfer the tomatoes to a medium bowl. Add the mozzarella cheese, Parmesan cheese, basil, 1 teaspoon of the oil; mix well.
3. 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 of the sides of the breasts. Enlarge the pockets gently with your fingers. Fill each pocket evenly with the filling (about 3 tablespoons in each). Secure the opening with wooden picks.
4. Brush the chicken with the remaining 2 teaspoons oil, then sprinkle with the salt and pepper. Place on the grill rack and grill until well marked and the chicken is cooked through, 8-10 minutes on each side.

WW POINTS VALUE: 6 pts.

 

Note: This recipe appears in the WW Ultimate Chicken Cookbook. This is what is called elegant entertaining that is flavorful. This chicken dish is a compliment to Italy with the flavors of sun-dried tomatoes, cheeses, basil and garlic. I added minced garlic to the sun-dried tomato and cheese mixture because garlic always makes everything taste better. The chicken is so succulent and juicy when it's grilled and flavorful with all the flavors of Italy stuffed inside. This dish can be served for company on a warm day or evening. You can stuff the chicken breasts and keep them refrigerated for up to 24 hours to they are ready to grill when your guests arrive. You can also serve a side of grilled vegetables alongside the chicken breasts to make the meal complete.

 

Chicken Rollatini

Ingredients:

• 6 (1/4-lb.) boneless, skinless chicken breasts
• ½ tap. salt
• 18 arugula leaves, tough stems removed
•  1 oz. reduced-fat goat cheese
• 12 marinated sun-dried tomatoes, patted dry & halved
• 1/4 cup apple juice
• 1 1 /2 tsp. salt-free lemon-pepper seasoning

Makes 6 Servings (1 stuffed breast per serving)

1. Preheat the oven to 350 F. Spray a 9 X 13-inch dish with nonstick spray.
2. Place a sheet of plastic wrap on a work surface, place a chicken breast on top of it, then cover with a second sheet of plastic wrap. Pound the breast to a 1/4-inch thickness with a meat mallet or heavy saucepan. Remove the top layer of plastic wrap, set the chicken breast aside on its bottom layer of plastic wrap, and repeat with the remaining chicken breasts.
3. Top each breast with 3 arugula leaves. Spread 2 teaspoons goat cheese evenly across the leaves on each breast. Place 4 sun-dried tomato halves on the cheese. Roll the chicken breasts up, pulling of plastic wrap as you go. place the breasts seam side down, in the baking dish. Sprinkle the apple juice over the chicken, then sprinkle with the lemon-pepper seasoning.
4. Bake, basting occasionally with the pan juices, until the chicken is cooked through, about 45 minutes. Let the chicken stand for about 5 minutes before serving.

WW POINTS VALUE: 6 pts.

Note: This recipe appears in the WW Ultimate Chicken Cookbook. This is what I call elegant comfort food. This Mediterranean dish is creamy, succulent, flavorful and delicious. Feta cheese or cream cheese work just as well in this dish. If you don't have arugula on hand, shredded escarole or baby spinach make delicious substitutes. I also highly recommend adding minced garlic on top of the leafy greens because garlic always makes everything taste better. Also, I highly recommend substituting white wine in place of the apple juice for a more elegant taste.

Quick Turkey Tagine

Ingredients:

• scant 1 1/2 cups boiling water
• 1 cup whole wheat couscous
• 2 tsp. extra-virgin olive oil
• 2 garlic cloves, slivered
• 1 tsp. ground coriander
• 1 tsp. ground ginger
• 3/4 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 1 1/2 cups lower-sodium chicken broth
• 2 cups frozen butternut squash chunks (thawed)
• 1/3 cup sun-dried tomato halves (not oil packed), thinly sliced
• 1.4 cup pitted prunes, coarsely chopped
• 1 1/2 lbs. boneless, skinless turkey breasts, cut into 1-inch chunks
• 1/3 cup cilantro leaves, chopped

Makes 4 (1½-cup) Servings

1. Pour the boiling water over the couscous, stir, cover, and let steam for 7 minutes. Uncover and fluff the couscous with a fork.
2. Meanwhile, in a large saucepan, heat the oil over medium heat. Add the garlic, coriander, ginger, salt, and pepper. Cook for 1 minute. Add the broth and bring to a boil. Add the squash, sun-dried tomatoes, and prunes. Cook for 5 minutes for the flavors to develop.
3. Add the turkey, reduce the heat to a simmer, and cook until the turkey is cooked through and still juicy, about 4 minutes.
4. Stir the cilantro into the turkey mixture and serve warm over the couscous.

WW POINTS VALUE: 9 pts.

 

Note: This recipe appears in the South Beach Diet Super Quick & Easy Cookbook. You can have your fast food and eat it too. This fast food can also be good for you and has more sophisticated flavors than the fast food you would order out. Tagine is a Moroccan dish that is usually cooked as a stew, often containing fruit. You can have this elegant meal any night of the week and people will love this dish. It's a different kind of dish that will fill you up. If you're having trouble getting your kids to eat fruits and vegetables, serve them this dish and everyone will be happy.

Grilled Stuffed Chicken Breasts

Ingredients:

• 8 Sun-dried tomatoes (not oil-packed)
• 1/2 cup shredded part-skim mozzarella cheese
• 2 tbsp. grated Parmesan cheese
• 8 fresh basil leaves, chopped
• 3 tsp. extra-virgin olive oil
• 4 (5 oz.) boneless, skinless chicken breasts
• 1/2 tsp. salt
• 1/2. tsp. freshly ground black pepper

Makes 4 Servings

1. Spray the grill rack with nonstick spray; prepare the grill for a medium-hot fire.
2. Combine the sun-dried tomatoes with enough boiling water to cover in a small bowl; let stand until softened, about 15 minutes. Drain the tomatoes then finely chop. Transfer the tomatoes to a medium bowl. Add the mozzarella cheese, Parmesan, basil and 1 teaspoon of the oil; mix well.
3. 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 the back or the sides of the breasts. Enlarge the pockets gently with your fingers. Fill each pocket evenly with the filling (about 3 tablespoons in each). Secure the opening with wooden picks.
4. Brush the chicken with the remaining 2 teaspoons oil, then sprinkle with the salt and pepper. Place on the grill rack and grill until well marked and the chicken is cooked through, 8-10 minutes on each side.

WW POINTS VALUE: 6 pts.

 

Note: This recipe appears in the WW Ultimate Chicken Cookbook. This elegant meal makes a great meal for lunch or dinner for family and friends. This is what I call elegant grilling at its best. Stuffed chicken breasts are always a winner because it gets people to the table and they can eat they're vegetables without knowing it. I highly recommend adding garlic to the stuffing or rubbing the chicken breasts with garlic because garlic always makes everything taste better. The combination of sun-dried tomatoes, garlic, cheeses and fresh basil is a compliment to Italy. If you're having guests for dinner, you can stuff the chicken breasts 24 hours in advance so they will be ready to grill they the guests arrive. I highly recommend using Garlic or Basil-Infused Olive Oil from the Imperial Olive in Williamsburg, VA for a more authentic, Italian taste. Fore more information, visit www.TheImperialOlive.com.



Casa Tua Restaurant Tuna Tartare

Ingredients:

• 2 lbs. tuna, sashimi or sushi quality, chopped
• 1 oz. capers in salt, rinsed
• 6 oz. olives nicoise, pitted and cubed
• 4 oz. sun-dried tomatoes, cubed
• 2 tbsp. cilantro, chopped
• 1 tbsp. chopped fresh red chile pepper
• 1/2 cup extra-virgin olive oil
• 2 tbsp. balsamic vinegar
• 1 tbsp. Fleur de sel (French sea salt) or kosher salt

Makes 8 Servings

Mix the tuna, capers, olives, tomatoes, cilantro, and pepper, and season with oil, vinegar, and Fleur de sel.

WW POINTS VALUE: 10 pts.

Note: This recipe appears in the South Beach Diet Cookbook. This recipe was created by chef Sergio Sigala of Casa Tua Restaurant in Miami. Casa Tua is an elegant restaurant in a  converted Mediterranean villa in South Beach where guest can enjoy Northern Italian cuisine, fine wine and art. I've never been to Miami but when I do visit Miami, I hope I can eat at this restaurant. This is an elegant appetizer that is delicious and packed with flavor. This appetizer is a marriage between Northern Italy and Miami. I LOVED this appetizer. I really love sashimi tuna because I think it's the filet mignon of the sea, rich in flavor when it's cooked right. Even though the recipe calls for raw sashimi tuna cut up, I cooked the tuna about 1-2 minutes on each side after seasoning the tuna with salt and pepper. I really like a sashimi tuna with a salt and peppered crust with a RARE center. That is the best! I also used a sweet red bell pepper in place of the red chile pepper and kalamata olives in place of the nicoise olives and the dish was still delicious. This appetizer is delicious by itself or on top of cucumbers or small slices of toasted French bread. If you want to kick it up a notch in flavor with the olive oil and balsamic vinegar, visit www.TheImperialOlive.com for sophisticated flavors. Also, for more information on Casa Tua Restaurant, visit www.casatualifestyle.com

Sun-Dried Tomato Pesto

Ingredients:

• 1 cup basil, packed
• 8.5 oz. sun-dried tomatoes packed in oil, rinsed and drained
• 1 tbsp. garlic, chopped
• 1/3 cup Parmesan cheese
• salt
• freshly ground black pepper

Makes 1 cup, 16 Servings (1 tablespoon per serving)

1. Heat a small pot of water to a boil. While you water for the water to boil, set up an ice bath in a medium-sized bowl. Fill the bowl three-quarters of the way with ice and add just enough water to top the ice.
2. Place basil in boiling water, stir 15 seconds, and remove from water. Place in ice bath to cool. Remove as soon as basil cools.
3. In a food processor with a blade, combine sun-dried tomatoes, garlic, and basil. Pulse to a coarse puree. Pulse in Parmesan cheese. Season with salt and pepper.

WW POINTS VALUE: 1 pt.

 

Note: This recipe appears in the New Sonoma Cookbook. Sun-dried tomatoes are so good so the combinations of sun-dried tomatoes, basil and Parmesan cheese is so delicious. These ingredients literally look like and represent the country of Italy. You can use this condiment on sandwiches, flatbread, pastas, on top of a crostini, and on top of proteins such as chicken, turkey, beef, lamb, fish and even veal. Sun-dried tomatoes burst with flavor and this pesto will wake your taste buds up. 

Mini Turkey Meatloaves

Ingredients:

• 1 1/4 lbs. extra-lean ground turkey breast
• 2 slices multigrain bread (1 oz. each), chopped to very fine crumbs
• 1/4 cup grated Parmesan cheese
• 1/4 cup sun-dried tomatoes (in oil), drained and minced, plus 1 teaspoon oil from the jar
• 4 scallions, minced
• 1 large egg
• 2 tbsp. tomato paste
• 1 tsp. cider vinegar

Makes 4 Servings (1 meatloaf per serving)

 

WW POINTS VALUE: 7 pts.

1. Heat the oven to 425 F. Line a rimmed baking sheet with foil or parchment paper.
2. In a large bowl, combine the turkey, bread crumbs, Parmesan, sun-dried tomatoes, scallions, egg and 1 tablespoon of the tomato paste. Blend well and form into 4 small loaves 4 inches long and 2 inches wide.
3. In a small bowl, blend the sun-dried tomato oil with the remaining 1 tablespoon tomato paste, the vinegar, and 2 teaspoons of water.
4. Place the meatloaves on the baking sheet and brush the tops with the tomato paste mixture, Bake for 18 minutes, or until cooked through but still juicy. Serve warm.

Note: This recipe appears in the South Beach Diet Super Quick Cookbook. I never like meatloaf as a kid but I love it now as an adult because the healthy meatloaves I've cooked are packed with flavor. Lean ground turkey is so delicious as burgers, meatloaf, chili, or even in dumplings you won't miss the ground beef. Turkey is also great for anyone who doesn't like beef but loves meals packed with lean protein. I cooked this meatloaf for the first time and it was so delicious. Who knew that scallions, Parmesan cheese and sun-dried tomatoes would make a yummy combination? Don't worry if the meatloaf looks a little messy. It comes out so good in the end packed with flavor. This meal is perfect any night of the week whenever you want comfort food.

 

Sun-Dried Tomato Hummus

Ingredients:

• 8 (6-inch) whole-wheat pitas, cut into 4 triangles each
• 1 1/2 cups canned chickpeas, rinsed and drained
• 3/4 cup canned cannellini beans, rinsed and drained
• 4 sun-dried tomatoes
• 1 small garlic clove, peeled
• 1/4 cup nonfat or low-fat plain yogurt
• 2 tbsp fresh lemon juice
• 1/2 tsp toasted sesame oil
• 1/4 tsp ground cumin
• 1/4 tsp salt
• Assorted raw & blanched vegetables, such as bell peppers, broccoli, carrots, cauliflower, cherry tomatoes, cucumbers and scallions

Makes 2 Cups and 32 Pita chips

1. Heat oven to 350 F. Place pita wedges on a baking sheet and bake until crisp, 10-12 minutes.
2. Puree chickpeas, cannellini beans, tomatoes plus 1 tablespoon of their oil, and garlic in a food processor. Add yogurt, lemon juice, sesame oil, cumin, and salt; process until smooth. Serve at room temperature with pita triangles and vegetables for dipping.
    

 WW POINTS VALUE: 1 pts per tbsp dip & 4 pts per 4 pita triangles

 

Note: This recipe appears in the South Beach Diet Parties & Holidays Cookbook. Who doesn't enjoy chips and dip once in a while? Forget the hummus at the grocery store; you can make this colorful hummus at home in 10 minutes or less. This was my first time making hummus and it was so delicious. It was a party in my mouth with the sun-dried tomato zing, the toasted sesame oil, heat from the cumin and the tanginess of the lemon juice. This hummus is great for when you're having company or even when you're at home watching a movie. If you're on Phase 1 of the South Beach Diet, enjoy the green veggies, cauliflower, cherry tomatoes and bell peppers and skip the carrots and pita chips. 

Tomato-Herb Rolls

Ingredients:

• 2 cups boiling water
• 12 sun-dried tomato halves (not oil-packed), cut into slivers
• 1 envelope active dry yeast
• 1 1/4 cups lukewarm water (105-115 F) water
• 3 1/2 cups all-purpose flour
• 1 1/2 tsp salt
• 2 tsp minced fresh rosemary or 1 tsp dried
• 2 tsp minced fresh sage or 1/2 tsp dried
• 1/2 tsp dried oregano leaves
• 1/4 tsp freshly ground black pepper
• 1 egg white, beaten with 2 teaspoons water

Makes 12 Servings

1. In a small bowl, pour the boiling water over the tomatoes. Let stand about 5 minutes; drain.
2. In another small bowl, sprinkle the yeast over the lukewarm water. Let stand until foamy, about 10 minutes.
3. In a food processor, combine the flour and salt. With the maching running, scrape the yeast mixture through the feed tube just until the dough forms a ball. Knead the dough by pulsing until smooth and no longer sticky, about 30 times.
4. Spray a large bowl with nonstick spray; place the dough in the bowl. Cover loosely with plastic wrap or a damp towel and let the dough rise in a warm, drafte-free place until it doubles in volume, about 1 hour.
5. Punch down the dough; lightly sprinkle a work surface with flour. Turn out the dough; knead in the tomatoes, herbs and pepper until they are evenly distributed. Dived the dough into 12 pieces, forming each into an oval with gently tampered ends.
6. Spray a baking sheet with non stick spray; place the rolls 3 inches apart on the sheet. Cover loosely with plastic wrap or a damp towel and let them rise in a warm, draft-free place until they double in volume, about 1 hour.
7. Preheat the oven to 400 F. Bake on the center oven rack about 20 minutes; brush with the egg white. Bake until the rolls are golden brown and sound hollow when tapped on the bottom, 5-10 minutes longer. Remove from the baking sheet and cool completely on a rack.
    

WW POINTS VALUE: 1 pt (1 roll per serving)

 

Note: This recipe appears in the WW New Complete Cookbook. I was on vacation for a while and I really missed cooking new recipes and I was so happy to get back into the kitchen and cook some comfort food. This was my first time making homemade dinner rolls from scratch. It was a success and they tasted delicious. The sun-dried tomatoes added soem zing to these rolls and the herbs added a touch of savory flavor.  These rolls do take patience and time but they are worth the time and effort.
 

 



Focaccia with Potato-Tomato Topping

Ingredients:

• 1 envelope active dry yeast
• 1 cup minus 1 tbsp lukewarm (105-115 F) water
• 2 cups + 2 tbsp all-purpose flour
• 2 tbsp whole wheat flour
• 1 tsp salt
• Topping (recipe follows)

Potato-Tomato Topping:

• 1/4 cup boiling water
• 4 sun-dried tomato halves (not oil-packed) minced
• 1 onion, thinly sliced
• 3 garlic cloves, minced
• 2-3 new potatoes, cooked and thinly sliced
• 1 1/2 tsp chopped fresh basil
• 1 1/2 tsp chopped fresh parsley
• 1/8 tsp freshly ground black pepper
• 4 1/2 tsp grated Parmesan cheese

Makes 12 Servings

1. In a small bowl, sprinkle the yeast over the water. Let stand until foamy, about 10 minutes.
2. In a food processor, combine the all-purpose flour, whole wheat flour and salt. With the machine running, scrape the yeast mixture through the feed tube just until the dough forms a ball. Knead the dough by pulsing 30 times; the dough will still be sticky.
3. Spray a large bowl with nonstick spray; place the dough in the bowl. Cover loosely with plastic wrap or a damp towel and let the dough rise until it doubles in volume, about 1 hour.
4. Spray a baking sheet with nonstick spray. Punch down the dough. Flour your hands and form the dough into a ball. Place it on a baking sheet and press it into a 10-inch circle. Cover loosely with plastic wrap or a damp towel and let it rise in a warm-draft-free place until doubled in volume, about 10 minutes.
5. Meanwhile, prepare the topping. When the dough has risen, preheat the oven to 425 F. Without piercing the dough, make dimples all over it with your fingertips; cover with the topping. Bake on the center oven rack until browned, 15-20 minutes. Serve hot or at room temperature.
6. In a medium bowl, pour the boiling water over the tomatoes. Let stand about 10 minutes; drain well. Add the onion, garlic and oil; toss to coat. Add the potatoes, basil, parsley and pepper; toss gently.
7. Distribute over the focaccia crust; sprinkle with the cheese. Bake as directed.

WW POINTS VALUE: 2 pts

Note: These recipes appear in the WW New Complete Cookbook. I love Focaccia bread and I have always wanted to try to make my own bread. I've also had a craving for Italian food this week and this is one the the perfect recipes to attempt to make. Foccacia bread is an Italian flat bread of great versatility. Focaccia bread is usually loaded with olive oil but the WW recipe offers a substantially reduced rate in this recipe. This was my first time making bread of any kind and it took longer than I expected. Plus, I might have had the water for the yeast boiling hot instead of lukewarm. The dough didn't rise as much but the potato-tomato topping was delicious. I highly recommend this yummy treat as a light lunch because it is flavorful and it will fill you up. Mario Batali, Michael Chiarello, Giada de Laurentis, Scott Conant or any other Italian Chef if you are reading this, can you please help me improve my bread making skills?

Spinach and Feta Omelette

Ingredients:

• 1 tablespoon plus 1 teaspoon extra-virgin olive oil, divided
• 2 tbsp sun-dried tomatoes, julienned
• 1 cup chopped spinach
• 1 medium garlic clove, minced
• 1/4 cup crumbled reduced-fat feta cheese
• 4 large eggs
• 1 tsp dill
• 1 tsp dried parsley
• 1 tsp dried oregano
• salt
• freshly ground black pepper

Makes 2 Servings

1. Warm 1 teaspoon of oil in large nonstick skillet over medium-low heat.
2. Add spinach and tomatoes, cook until softened, let sit in pan 2 minutes to begin wilting. Cook 8 minutes, until tender, stirring occasionally. Scrape mixture out of pan into a medium bowl. Stir in feta cheese.
3. In small bowl, lightly beat eggs, dill, parsley, oregano, salt, and pepper. Wipe out skillet with paper towel; add remaining 1 tablespoon oil and place over medium-high heat. Once the pan is hot, add eggs; let them sit for 3 seconds, until edges begin to set. Using a spatula, draw the lightly cooked egg to the center of the pan. Tilt the pan to the side so the uncooked egg runs to the bare spot at the edge of the pan. Repeat process all around the edges of the pan until omelet is just set but still moist.
4. Add spinach filling evenly over top half of the omelet. Cook a few more seconds to melt cheese. Run the spatula quickly along the side of the pan to loosen the edges. Jerk the pan sharply away from you a few times; the omelet should slide up the far side of the pan. Tilt the pan, resting the far edge on a serving plate. Gently roll omelet onto plate, using the spatula to fold over the omelet. Serve immediately.

WW POINTS VALUE: 5 pts

Note: I created this recipe earlier this month. I wasn't in the mood for a big heavy dinner and I was in the mood for breakfast for dinner. Omelette are a heart healthy meal that can be enjoyed anytime of day. Omelettes are also a blank canvass where you can create any kind of filling and it will taste delicicous. I used spinach, sun-dried tomatoes and feta cheese for the filling and used parsley, dill and oregano mixed in with the eggs for an authentic Greek taste. This creation was simple yet delicious and also very filling. Plus, omelettes can be made in 20 minutes or less. So if you're ever craving a light dinner but you don't know what to make, always count on omelettes.

Mediterranean Chicken Burgers

Ingredients:

• 1 (13 1/2 oz.) can quartered artichoke hearts in water, drained
• 1/4 cup sun-dried tomatoes in oil (about 6), cut into thin strips
• 1 lb. ground chicken breast
• 1 large egg yolk
• 1 tbsp Dijon mustard
• 2 tsp Worcestershire sauce
• 1 garlic clove, minced
• 2 tbsp chopped fresh basil,plus 12 whole basil leaves
• 4 whole-wheat or whole-grain hamburger buns, lightly toasted

Makes 4 Servings

1. In a small bowl, combine the artichoke hearts and sun-dried tomatoes.
2. In a large bowl, stir together chicken, egg yolk, mustard, Worcestershire sauce, garlic and chopped basil. Form mixture into 4 patties, about 1/2-inch thick.
3. Lightly coat a large nonstick skillet with cooking spray nd heat over medium-high heat. Add burgers and cook until cooked through, about 5 minutes per side.
4. Place basil leaves on the buns, if using, and top with the burgers. top each burger with artichoke mixture and serve.

WW POINTS VALUE: 7 pts with the bun or 4 pts without the bun

Note: This recipe appears in the South Beach Diet Taste of Summer Cookbook. It's the summertime, the heatwave has passed and I was in the mood for grilling. I have always wanted to try this recipe because I loved Mediterranean flavors and I love burgers. Once again, Dr. Agatson and the South Beach Co. have done it again with their gourmet burgers. There is nothing like a gourmet burger. I have never had artichokes before and I have to say they are nice mixed in with the sun-dried tomatoes with a little basil and garlic. I also recommend serving lettuce (chiffonaded) sliced tomato and a side of condiments such as ketchup, mustard, mayonnaise and even homemade pesto sauce with this burger for full flavor. Eat your hearts out, Chefs Emril Lagasse, Mario Batali, Michael Symon and David 'Big Papi' Ortiz!

Vegetable Frittata with Parmesan

Ingredients:

• 2 tbsp trans-free margarine
• 1 onion, chopped
• 2 zucchini, thinly sliced
• 4 large mushrooms. chopped or 6 sun-dried tomatoes thinly sliced
• 1/2  large red pepper, chopped
• 1/2 tsp salt
• 1/4 tsp dried thyme, crushed
• 1/4 tsp freshly ground pepper
• 4 large eggs, at room temperature
• 1 cup liquid egg substitute
• 1 1/2 tbsp grated Parmesan cheese (optional)

Makes 4 Servings

1. Place the broiler rack in the lowest (6-7" from the heat source) and preheat the broiler.
2. Melt 1 tbsp of the margarine in a large oven-safe nonstick skillet over medium heat. Add the onion, zucchini, mushrooms or sun-dried tomatoes, bell pepper, 1/4 tsp of the salt and 1/8 tsp of the pepper. Cook, stirring occasionally, for 8 minutes, or until the vegetables are tender and no juices remain in the pan.
3. In a large bowl, combine the eggs, egg substitute, the remaining 1/4 tsp salt, the remaining 1/8 tsp pepper and the cheese, if using.
4. Melt the remaining 1 tbsp margarine in the skillet with the vegetables over very low heat. Pour in the egg mixture. Cook, uncovered, and without stirring, for 15 minutes, or until only the top remains runny. Place the skillet under the broiler an cook under the broiler for 2 minutes, or until the eggs are just set. Slide the fritatta onto a large serving plate to serve.

WW POINTS VALUE: 5 PTS

Note: This recipe appears in the South Beach Diet Cookbook. I have never had a fritatta and I've always wanted to try to make one. You'll be surprised how easy it is to make and how delicious it is. All of the veggies in this dish make this dish a very colorful and healthy meal. Plus it's perfect to serve all your vegetarian friends. Although this recipe is listed in the breakfast chapter, I highly recommend serving this dish at dinner or as a brunch because you won't have the time and effort in the morning to make this.

Katie's Ultimate Greek Salmon Burgers

Ingredients:

• 1 lb. salmon fillet, skin removed, fish cut into1-inch chunks
• 2 tsp + 1/4 cup reduced-fat sour cream
• 1 1/2 tsp Dijon Mustard
• 1 tsp oregano
• 1/2 tsp ground thyme
• 4 oz. reduced-fat feta cheese (2/3 cup)
• 1/4 tsp salt
• freshly ground pepper
• 4 cups cooked spinach
• 2 tsp extra-virgin olive oil
• 1 garlic clove, minced
• 1 tbsp minced onion
• 1/4 tbsp finely chopped sun-dried tomatoes
• 4 whole-wheat pitas

Makes 4 Servings

1. In a food processor, combine the salmon, 2 teaspoons of the sour cream, Dijon Mustard, oregano, thyme, feta cheese, garlic,1/8 tsp salt and 1/8 tsp of pepper; pulse until mixture comes together, 15-20 seconds. Form mixture into 4 patties, about 3/4 inch thick.
2. Lightly coat a grill pan or grill with cooking spray and heat to medium-high. Cook the spinach in a pan with the remaining salt and pepper until wilted about 2-3 minutes. Remove spinach from the pan and set aside. Grill the patties until cooked through, 4-5 minutes per side.
3. While the patties are cooking, in a small bowl, whisk together the remaining 1/4 cup sour cream, pepper, sun-dried tomatoes and onion.
4. Divide the spinach evenly among the pitas and place a burger alongside. Top each burger with a dollop of sun-dried tomato sour cream mixture.

WW POINTS VALUE: 8pts. Per burger

Note: This recipe was originally a recipe called South-of-the-Border Salmon Burger in the South Beach Diet Taste of Summer Cookbook. The original recipe called for lettuce, avocado, chili powder, cumin, lime and cilantro for a Tex-Mex flavor. They recommended oregano, thyme, minced onion and garlic for a Greek variation. I added sun-dried tomatoes and spinach for more of a Greek flavor and a healthier bite. I really enjoyed this recipe and I would eat this again. I would also highly recommend this dish to be on the Menu at Legal Seafood's or even at Fenway Park.

Zucchini Risotto with Sun-Dried Tomatoes

Ingredients:

• 3 1/2 cups reduced-sodium vegetable broth
• 1/2 cup tomato juice
• 1 tbsp olive oil
• 6 shallots, finely chopped
• 4 medium zucchini, chopped
• 1/2 dry white wine
• 1 1/3 cups Aborio rice
• 16 sun-dried tomato halves (not oil-packed), finely chopped
• 1/2 cup finely chopped fresh parsley
• 1 tbsp finely chopped fresh majoram, or 1 tsp dried
• 2 tbsp grated Parmesean cheese
• 1/4 tsp freshly ground pepper
• Chopped fresh parsley, to garnish

Makes 4 Servings

1.  In a medium saucepan, combine the stock and tomato juice; bring to a boil. Reduce heat and simmer.
2. In a medium nonstick pan, heat the oil. Saute the shallots until soft, about 2 minutes. Add the zucchini and wine; cook until the zucchini is softened, about 5 minutes longer. Add the rice; cook, stirring, about 1 minute.
3. Add 1 cup of the stock mixture, the sun-dried tomatoes, parsley and majoram; cook, stirring, until the liquid is absorbed. Continue adding stock, 1/2 cup at a time, stirring until the stock is absorbed before adding more, until the rice is just tender. The total cooking time should be about 25-30 minutes. Stir in the cheese and pepper; serve at once, garnished with parsley.

WW POINTS VALUE: 7 (1 1/2 cups per serving)

Note: This recipe appears in the WW New Complete Cookbook. If you ever saw the photo for this recipe, you would want to cook it too. I have never  made risotto before and I was dying to try. This dish looks complicated but it it very easy to make. Just remember to have all your ingredients in place an follow the directions step by step. If you want an alcohol-free risotto, you can substitute nonalcoholic dry white wine or vegetable broth for the wine and it tastes just as delicious. The serving size is 1 1/2 cups but you will be just as full with 1 cup because it's so good.

The Ultimate Sicilian Burger: Katie's Own Creation

Ingredients:

• 6 sun-dried tomato halves, finely chopped
• 2 tbsp mayonnaise
• 1 lb. ground beef
• 1 garlic clove, minced
• 2 tsp Worcestershire sauce
• 2 oz. shredded reduced-fat mozzarella or any Italian cheese (1/2 cup)
• 2 tbsp  homemade pesto sauce
• 4 tomato slices
• Shredded lettuce or arugula
• 4 whole wheat buns or pitas (optional)

Makes 4 Servings

1. In a smal bowl, combine the sun-dried tomatoes and mayonnaise. Set aside.
2. In a large bowl, combine the ground beef, Worcestershire sauce, garlic and cheese. Form the mixture into 4 patties about 1/2-inch thick.
3. Lightly coat a nonstick sillet with cooking spray and heat ove medium-high heat. Cook the burgers until brown on both sides, about 4 minutes on each side, or until a thermometer inserted into the thickest part registers 160 F.
4. Serve burgers on buns, if using, and garnish with mayonnaise, lettuce, tomato and pesto sauce.

WW POINTS VALUE: 10 pts. (I think)

Note: This was a recipe that originally appeared in the South Beach Diet Cookbook. I modifed it bcause my mom and I were in the mood for burgers and I always wanted to try this recipe. The original recipe calls for the following:  a small head of garlic to be roasted and then squeezed into a cup with the mayonnaise and sun-dried tomatoes; 1 1/2 lbs. sirloin steak, trimmed of all visible fat, chopped; 4 slices fontina cheese, arugula and fresh basil for garnish. I decided to put a little twist on this recipe and kick it up a notch. I decided to use ground beef instead of chopped sirloin and mix it with  shredded Italian cheeses, chopped garlic, and Worcestershire sauce. The toppings/garnishes for this burger were sun-dried tomato mayonnaise, homemade pesto sauce, lettuce and tomato. The result: a delicious gourmet burger. Ths burger was so delicious it melted in my mouth. My mom thinks I should open my own business with my own burger place or restaurant. Look out Mario Batali and Emril Lagasse, I'm giving both of you a run for your  $$. Heck, I'll even use this burger recipe in a Throwdown with Bobby Flay, if he dares!

 

 

Baked Eggs with Spinach and Ham (or Sun-Dried Tomatoes)

Ingredients:

• 2 tbsp extra-virgin olive oil
• 1 small onion, thinly sliced
• 4 (1 oz.) slices lower-fat, lower sodium boiled or smoked ham (not honey glazed), cut into thin strips (or 1/2 cup sun-dried tomatoes chopped)
• 4 oz. baby spinach, chopped (4-5 cups)
• 12 large eggs
• 1/4 tsp salt
• 1/8 tsp freshly ground black pepper

Makes 8 Servings

1. Heat oven to 350 F. Lightly coat an 8 X 8-inch glass baking dish with cooking spray. Heat 1 tbsp of the oil in a large nonstick skillet over medium-high heat. Add onion and cook, stirring occasionally, until  softened, about 5 minutes. Add ham (or sun-dried tomatoes) and cook 3 minutes more. Transfer to a large bowl.
2. Add reamaining 1 tbsp of oil to the pan. Add spinach and cook, stirring occasionally, until  spinach has wilted, about 3 minutes. Add to the bowl with ham (or tomatoes) and onion mixture.
3. Whisk together the eggs, salt and pepper in a medium bowl. Pour half of the egg mixture into the baking dish. Scatter onion, ham (or tomatoes) and spinach mixture on top of eggs. Cover with the remaining egg mixture. Bake until eggs are set and lightly browned, about 30 minutes. Allow to cool for 10 minutes. Cut into squares and serve warm.

WW POINTS VALUE: 4  per serving

Note: This recipe appear in the South Beach Diet Parties and Holidays Cookbook. My mother and I do not like ham so I substituted sun-dried tomatoes instead. The spinach and the tomatoes add color and more nutrtional value to the egg dish. Eggs baked in a casserole dish makes a classic  breakfast, brunch or light dinner dish that is so easy to prepare. This egg dish gets added flavor and nutrients that include Vitamin B, folate and potassium from the spinach and onions. Ths sun-dried tomatoes add more zing to the dish as well.  My mom and I loved this dish. It was so delicious you forgot it was good for you. I highly recommend serving this dish for breakfast, dinner, brunch and any special occasion you are celebrating.