Crispy Chicken with Braised Cauliflower

 Ingredients:

• 4 boneless, skinless chicken breasts
• 1 egg
• 2 tbsp. Dijon mustard
• 2 tbsp. chopped tarragon
• 2 tbsp. extra-virgin olive oil
• 1 cup whole-wheat bread crumbs
• 4 cups cauliflower florets
• 1 cup diced onions
• 1 tbsp. chopped garlic
• 2 cups Swiss chard or kale, cut into 1-inch pieces
• 1/2 cup low-sodium chicken broth
• salt
• freshly ground black pepper to taste

Makes 4 Servings

1. Preheat oven to 350 F.
2. Season chicken with salt and pepper. Let sit while your prepare the remaining ingredients
3. Combine egg, mustard, 1 tablespoon tarragon, salt and pepper in a large bowl. Set aside. 
4. Combine bread crumbs, 1 tablespoon tarragon, and 1 tablespoon olive oil; toss to coat bread crumbs with oil. Pour onto a flat pan. Set aside.
5. Heat a Dutch oven or a large deep saute pan over medium-high heat. Add 1 tablespoon olive oil and chicken. Brown the chicken on both sides. Remove from pan. Pour off any excess grease. Add cauliflower to pan; saute 5 minutes until golden brown. Add onions and garlic; cook until aromatic. Add greens and chicken broth; bring to a simmer. Season with salt and pepper. 
6. Toss the chicken in the bowl with the egg mixture. Stir to coat each piece. Place 1 side of each piece of chicken in the bread crumbs to coat. Place chicken with crumb side up on top of the cauliflower in the Dutch oven.
7. Bake in oven for 45 minutes or until the chicken is cooked through and the bread crumbs have browned. Remove from the oven; let rest for 5 minutes before serving. 

WW POINTS VALUE: 7 pts. 

Note: This recipe appears in the New Sonoma Diet Cookbook. This is a healthy alternative to fried chicken or fast food fried chicken. This chicken is seasoned with an egg, Dijon mustard, dried bread crumbs and herbs and cooked with healthy vegetables. The cauliflower and kale give this dish a healthy  and satisfying filling with the chicken. The chicken is so succulent and juicy it will melt in your mouth. I highly recommend adding more herbs of your choice to the bread crumb mixture to make the chicken more flavorful. 

Grilled Chicken Salad with Green Goddess Dressing

Ingredients:

• 1/2 cup fat-free sour cream
• 1/4 cup fat-free mayonnaise
• 1 bunch fresh chives, chopped
• 2 tbsp. coarsely chopped fresh tarragon
• 1 tbsp. white vinegar
• 1 tsp. Worcestershire sauce
• 4 (1/4 lb.) boneless, skinless chicken breast halves
• 1/2 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 1 (16 oz.) bag iceberg salad mix

Makes 4 Servings (1 chicken breast half with 1/2 tablespoon dressing and about 1 3/4 cups per serving)

1. Puree the sour cream, mayonnaise, chives, tarragon, vinegar, and Worcestershire sauce in a blender.
2. Spray a grill rack with extra-virgin nonstick spray; prepare the grill for a medium-hot fire. Lightly spray the chicken with nonstick spray; sprinkle with the salt and pepper.
3. Place the chicken on the grill rack and grill until cooked through, about 6 minutes on each side. Transfer to a cutting board.
4. Transfer 2 tablespoons of the dressing to a small bowl; set aside. Combine the salad mix and the remaining dressing in a large bowl; mix well. Divide the salad among 4 plates. Cut each chicken breast  on the diagonal into 1/4-inch-thick slices; arrange 1 breast half on top of each salad. Drizzle the chicken evenly with the reserved 2 tablespoons dressing.

WW POINTS VALUE: 4 pts.

Note: This recipe appears in the WW Ultimate Chicken Cookbook. This quick and easy salad is tasty and delicious. The grilled chicken is succulent and juicy and it goes great in this salad. You can also add sliced tomatoes, carrots and celery to this salad to make it more filling. If you don't have tarragon leaves on hand, substitute 1/4 cup of sliced fresh basil leaves and the salad will be just as tasty, Also season the chicken with salt, pepper and minced garlic to make the chicken more flavorful. 

Rack of Lamb with Herbed Crumb Topping

Ingredients:

• 1 (8-rib) rack of lamb (about 1 1 /2 lbs.) trimmed and frenched
• 1/2 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 1/2 cup fresh bread crumbs
• 1 tbsp. Dijon mustard
• 2 tsp. chopped fresh tarragon
• 1 tsp. extra-virgin olive oil
• 1 small garlic clove, minced

Makes 4 Servings (1 double chop per serving)

1. Spray grill rack with nonstick spray. Preheat grill to medium-high or prepare medium-high fire using direct method.
2. Sprinkle lamb with salt and pepper. place lamb on grill rack and grill, turning once, until nicely browned, about 10 minutes. Transfer to plate (leave grill on).
3. Stir together all remaining ingredients in small bowl, adding a little water to moisten, if needed. Press crumb mixture on meaty side of lamb; lightly spray crumb mixture with nonstick spray.
4. Return lamb, crumb side up, to grill rack and grill, without turning, until instant-read thermometer inserted into center of rack registers 145 F for medium, about 10 minutes. Transfer to cutting board and let stand 10 minutes. Slice between every other bone to make 4 double chops.

WW POINTS VALUE: 4 pts.

 

Note: This recipe appears in the WW New Complete Cookbook. Lamb is so delicious no matter how you cook it. The combination of Dijon mustard, garlic, fresh herbs, olive oil and garlic on lamb is absolutely delicious. Grilled lamb is absolutely delicious. This lamb dish is so flavorful and juicy it literally melts in your mouth. Serve this dish to company and it will be the talk of the town.

Dijon Salmon Burgers

Ingredients:

• 3 pouches (6 oz. each) boneless, skinless pink salmon
• 3 scallions, chopped
• 2 tbsp. chopped fresh dill or tarragon
• 1 tbsp. capers, drained & rinsed (optional)
• 1 tbsp. fresh lemon juice
• 1 tsp. Dijon mustard
• 1/4 tsp. salt
• 1/2 tsp. freshly ground black pepper
• 1/4 cup reduced-fat mayonnaise
• 1 large egg
• 4 tsp. extra-virgin olive oil
• lettuce leaves, for serving
• sliced tomato, red onion, and cucumber, for toppings (optional)

Makes 4 Servings (1 burger per serving)

1. In a medium bowl, combine the salmon, scallions, dill, capers (if using), lemon juice, mustard, salt, and pepper. Fold in mayonnaise and egg. Cover and refrigerate for at least 30 minutes.
2. When ready to cook, form the salmon mixture into 4 (1-inch-thick) patties, pressing mixture together so the patties are firm.
3. In a large, heavy skillet, heat the oil over medium-high heat. Add the patties and cook until well browned on both sides and just firm to the touch, about 6 minutes per side.
4. Serve each burger on a bed of lettuce with tomato, red onion, and cucumber for toppings, if desired.

WW POINTS VALUE: 7 pts. without bun, 10 pts. with bun

 

Note: This recipe appears in the South Beach Diet Super Quick Cookbook. Fish burgers are actually delicious. Salmon burgers are absolutely delicious and flavorful when they are done right. These burgers are also delicious without the buns and can be enjoyed with a side of oven-baked fries for a sophisticated take on fish and chips. If you make a double batch of these burgers, freeze them for a future use.. Just simply wrap the uncooked burgers individually before freezing, then thaw when ready to use and cook.

Drumsticks Roasted with Garlic

Ingredients:

• 4 celery sticks, cut into 1/2-inch pieces
• 1 large onion, chopped
• 1 large Golden delicious apple, cored & chopped
• 2 tsp. finely chopped fish tarragon
• 1 tsp. finely chopped fresh thyme
• 2 bay leaves
• 1/2 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 8 (5 oz.) chicken drumsticks, skinned
• 1 large head garlic, broken into cloves and peeled

Makes 4 Servings (2 drumsticks with 1 cup vegetables and sauce per serving)

1. Preheat the oven to 350 F. Spray a  9 x 13-inch baking pan with nonstick spray.
2. Combine the onion, celery, apple, tarragon, and thyme in a large bowl; turn into the baking pan and spread out, making a bed for the drumsticks. Tuck the bay leaves into the vegetables, then sprinkle the salt and pepper over the mixture. Lay the drumsticks on top, then tuck in the garlic cloves, pushing them down among the vegetables.
3. Cover the baking pan and bake until the vegetables are soft and an instant-read thermometer inserted in a drumstick registers 165 F, about 1 hour and 15 minutes.
4. Discard the bay leaves. Place 2 drumsticks in each of 4 bowls, then spoon the vegetables and roasted garlic around them, like a stew.

WW POINTS VALUE: 5 pts.

 

Note: This recipe appears in the WW Ultimate Chicken Cookbook. Here is another take on comfort food. It's basically chicken and vegetables with roasted garlic. It's different but it has a nice aftertaste to it. Baking the garlic cloves with the chicken and vegetables mellows the garlic's flavor. When the cooking is done, squeeze out the pulp and eat it with the chicken or spread it on toasted slices of French bread for an additional 2 points.

Grilled Chicken Salad with Green Goddess Dressing

Ingredients:

• 1/2 cup fat-free sour cream
• 1/4 cup fat -free mayonnaise
• 1 bunch fresh chives, chopped
• 2 tbsp. coarsely  chopped fresh tarragon
• 1 tbsp. tarragon vinegar
• 1 tsp. Worcestershire sauce
• 4 (1/4 lb.) boneless, skinless chicken breast halves
• 1/2 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 1 (16 oz.) bag ice berg salad mix

Makes 4 Servings (1 chicken breast half with 1/2 tablespoon dressing & about 1 3/4 cups salad per serving)

1. Puree the sour cream, mayonnaise, chives, tarragon, vinegar, and Worcestershire sauce in a blender.
2. Spray a grill rack with extra-virgin olive oil nonstick spray; prepare the grill for a medium-hit fire. Lightly spray the chicken with nonstick spray; sprinkle with salt and pepper.
3. Place the chicken on the grill until cooked through, about 6 minutes on each side. Transfer to a cutting board.
4. Transfer 2 tablespoons of the dressing to a small bowl; set aside. Combine the salad mix and the remaining dressing in a large bowl; mix well. Divide the salad among 4 plates. Cut each chicken breast on the diagonal into 1/4-inch -thick slices; arrange 1 breast half on top of each salad. Drizzle the chicken evenly with the reserved 2 tablespoons dressing.

WW POINTS VALUE: 4 pts.

 

Note: This recipe appears in the WW Ultimate Chicken Cookbook. This is a great salad to enjoy any day of the week. This salad is very filling and satisfying. I highly recommend adding sliced cucumber, carrot, cherry tomatoes or grapes for a more filling salad. The chicken is nicely seasoned and goes very well with the dressing.



Dijon Salmon Burgers

Ingredients:

• 3 pouches (6 oz.) boneless, skinless pink salmon
• 3 scallions, chopped
• 2 tbsp. chopped fresh dill or tarragon
• 1 tbsp. capers, drained and rinsed (optional)
• 1 tbsp. fresh lemon juice
• 1 tsp. Dijon mustard
• 1/4 tsp. salt
• 1/2 tsp. freshly ground black pepper
• 1/4 cup reduced-fat mayonnaise
• 1 large egg
• 4 tsp. extra-virgin olive oil
• lettuce leaves, for serving
• sliced tomato, red onion, and cucumber, for toppings

Makes 4 Servings

1. In a medium bowl, combine the salmon, scallions, dill, capers (if using), lemon juice, mustard, salt, and pepper. Fold in the mayonnaise and egg. Cover and refrigerate for at least 30 minutes.
2. When ready to cook, form the salmon mixture into 4 (1-inch-thick) patties, pressing the mixture together so the patties are firm.
3. In a large, heavy skillet, heat the oil over medium-high heat. Add the patties and cook until well browned on both sides and just firm to the touch, about 6 minutes per side.
4. Serve each burger on a bed of lettuce with tomato, red onion, and cucumber for toppings, if desired.

WW POINTS VALUE: 7 pts. without bun, 10 pts. with bun.

 

Note: This recipe appears in the South Beach Diet Super Quick Cookbook. If you are craving a burger when you're trying to lose weight or are in the early stages of your healthy lifestyle, these burgers are for you. You don't have to have a greasy burger and be happy when you're on a diet. Fish burgers are actually delicious. These salmon burgers are very nice and filling. You can enjoy these burgers without the bun. The raw vegetables add flavor and texture to these fish burgers and will quickly fill you up. These burgers are great for lunch or dinner. Don't forget to add a touch of minced garlic to these burgers because garlic always makes food taste better.



Chicken en Papillote

Ingredients:

• 4 boneless, skinless chicken breast halves
• pinch salt
• freshly ground black pepper
• 2 scallions, chopped
• 1 medium carrot, sliced diagonally
• 1 small zucchini, cut lengthwise in half, then crosswise into 1/2-inch pieces
• 1 tsp. dried tarragon
•  1/2 tsp. grated lemon or orange zest

Makes 4 Servings

1. Heat oven to 400 F (425 F if foil is used). Cut four 2-foot lengths of parchment paper or foil. Fold each in half to make a 1-foot square. Sprinkle the chicken breasts with salt and pepper. Place a breast slightly  below the middle of each square of paper.
2. In a small bowl, combine the scallions, carrot, zucchini, tarragon, and zest. Spoon 1/4 of the vegetable mixture over each chicken breast.
3. Fold the parchment or foil over the chicken or crimp the edges together tightly. Bake for 20 minutes on a baking sheet.
4. To serve, cut an X in the top of each packet with scissors and tear to open.

WW POINTS VALUE: 3 pts.

 

Note: This recipe appears in the South Beach Diet Book. This dish is a good start to kick start your diet if you fall off the wagon. There are three servings of vegetables in this dish and some meaty chicken. I highly recommend adding minced garlic to the chicken because everything tastes better with garlic. You can also use turkey or certain fish in this recipe and the dish will still be delicious.

Chicken Veronique

Ingredients:

• 2 (3/4 lb.) bone-in chicken breasts, skinned and cut crosswise in half
• 1/2 tsp. salt
• freshly ground black pepper
• 1 tbsp. extra-virgin olive oil
• 1 cup reduced-sodium chicken broth
• 1/2 lb. seedless green grapes, halved
• 2 tsp. chopped fresh tarragon

Makes 4 Servings

1. Sprinkle the chicken with the salt and pepper. Heat the oil in a large skillet over medium heat. Add the chicken and cook until browned, 5-6 minutes on each side. Add the broth and bring to a boil. Reduce the heat and simmer, covered, until the chicken is almost cooked through, about 8 minutes. Add the grapes and tarragon; simmer; covered, until the grapes are slightly softened, about 2 minutes longer.
2. Divide the chicken and tarragon among 4 plates. Spoon the pan juices over.

WW POINTS VALUE: 5 pts.

 

Note: This recipe appears in the WW Ultimate Chicken Cookbook. This is a quick, easy and tasty French dinner to cook at home. Veronique is a French cooking term that is used to describe a dish garnished with seedless white grapes. This dish is quite tasty and don't be intimidated by cooking  grapes and serving them alongside chicken. It's actually quite good. You can substitute dry white wine in place of the chicken broth and your dish will be just as flavorful. I highly recommend seasoning the chicken with minced garlic because garlic always makes everything taste better.

Beef & Broccoli Salad with Mustard Vinaigrette

Ingredients:

• 1/4 cup extra-virgin olive oil
• 3 tbsp. red wine vinegar
• 4 tsp. Dijon mustard
• 1/2 tsp. dried tarragon
• 1/4 tsp. salt
• 1 tbsp. nonpareil capers, drained & rinsed (optional)
• 1 (1 lb.) well-trimmed sirloin steak
• 4 cups small broccoli florets
• 2 medium yellow bell peppers, cut into 1/2-inch squares

Makes 4 (2-cup) Servings

1. Heat the broiler or heat a grill to medium-high.
2. In a large bowl, whisk together the oil, vinegar, 2 teaspoons of the mustard, tarragon, and salt, Stir in capers, if using.
3. Brush both sides of the beef with the remaining 2 teaspoons mustard. Broil or grill 6 inches from the heat for 5 minutes per side for medium-rare. Let the beef stand for 5 minutes before cutting across the grain into 1/2-inch thick slices. Then cut the slices crosswise into 1-inch squares, reserving any juices that accumulate.
4. Meanwhile, in a steamer, cook the broccoli for 3 minutes just barely tender. Add the hot broccoli to the bowl of dressing along with the bell peppers and stir to combine. Stir in the beef and beef juices. Serve warm, at room temperature, or chilled.

WW POINTS VALUE: 9 pts.

 

Note: This recipe appears in the South Beach Diet Super Quick Cookbook. This quick and easy salad is both colorful and delicious. The vegetables add nutrients and color to the beef salad. I highly recommend seasoning the steak with salt, pepper and garlic for a more flavorful steak and to make the salad taste flavorful as well. Cook this salad any night of the week and people will be happy.

Chicken Stew with Dumplings

Ingredients:
Stew:

• 1 lb. boneless, skinless chicken thighs or breasts, cut into 1-inch chunks
• 1/4 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 1 onion, chopped
• 1 tbsp. whole-wheat flour
• 2 cups reduced-sodium chicken broth
• 1 large (10 oz.) Yukon gold potato, diced
• 1 cup frozen peas & carrots
• 1 tsp. dried tarragon

Dumplings:

• 3/4 cup whole-wheat flour
• 1 1/2 tsp. baking powder
• 1/4 tsp. salt
• 1/2 cup fat-free milk
• 2 tsp. melted unsalted butter
• 2 tbsp. chopped fresh flat-leaf parsley

Make 4 Servings (1 cup stew with 2 dumplings per serving)

1. To make the chicken stew, spray a nonstick Dutch oven with nonstick spray and set over medium-high heat. Add the chicken; sprinkle with the salt and pepper and cook, turning occasionally, until browned, about 6 minutes. Add the onion; cook, stirring frequently, until softened, about 4 minutes. Add the flour and cook, stirring constantly, until lightly browned, about 1 minute. Stir in the broth and potato; bring to a boil. Reduce the heat and simmer. covered, until the chicken and potato are cooked through, about 15 minutes. Stir in the peas and carrots and the tarragon; return to a boil. Reduce the heat and simmer 2 minutes.
2. Meanwhile, to make the dumplings, combine the flour, baking powder and salt in a medium bowl. Add the milk, butter, and parsley; stir until a soft dough forms.
3. Drop the dough, by 8 rounded tablespoonfuls onto the simmering stew. Cover the Dutch oven and simmer about 8 minutes. Uncover and simmer until the dumplings have doubled in size and are cooked through, about 3 minutes longer.

WW POINTS VALUE: 10 pts.

 

Note: This recipe appears in the WW Ultimate Chicken Cookbook.  Don't be intimidated by this dish. It may look a tad messy when you're plating it but the end result is comforting and delicious. If you love stews, you'll love this dish. This meal is like a chicken pot pie but without the pie crust. I highly recommend adding some minced garlic in with the onions because garlic always makes everything taste better.

Tomatoes with Crispy Bread Topping

Ingredients:

• 8 Roma tomatoes, cored & cut in half lengthwise
• Kosher salt
• freshly ground black pepper
• 1/2 cup whole wheat bread crumbs
• 1/4 cup scallions, thinly sliced
• 2 tbsp. fresh thyme, chopped
• 1 tbsp. fresh flat-leaf parsley, chopped
• 1 tbsp. fresh tarragon, chopped
• 1 tbsp. extra-virgin olive oil
• 2 garlic cloves, minced
• 1 tbsp. Parmesan cheese, grated

Makes 4 Servings

1. Preheat the oven to 400 F. Sprinkle the cut sides of the tomatoes with kosher salt and pepper. Arrange tomatoes, cut side up, in a shallow baking pan. Set aside.
2. In a small bowl, combine the bread crumbs, scallions, thyme, parsley, tarragon, olive oil, garlic, and Parmesan cheese. Sprinkle over tomato halves. Bake, uncovered, for 15-20 minutes or until the tomatoes are heated through and the bread crumbs are browned and crisp.

WW POINTS VALUE:  2 pts

Note: This recipe appears in the New Sonoma Cookbook. This side dish goes great with any Mediterranean protein and will quickly fill you up. They may look a little messy but they are delicious. These have a French flavor to them due to the flavorful herbs of thyme, parsley and tarragon. You can even put Italian herbs such as basil, oregano, marjoram, or parsley if you're cooking Italian food and the tomatoes will still be delicious. Oven roasted tomatoes are so flavorful and delicious they melt in your mouth. You can use flavor infused olive oil in these tomatoes to enhance the flavor. For a complete list of choices of olive oil, visit www.TheImperialOlive.com.

 

South Beach Ballpark Mustard

Ingredients:

• 3/4 cup water
• 1/4 cup mustard seeds
• 1/4 cup +2 tbsp. mustard powder
• 1/4 tsp. dried tarragon
• 1 tbsp. ground turmeric
• 1/2 cup tarragon vinegar
• 1/2  cup dry white wine
• 1 tbsp. canola oil
• 1/4 cup granular sugar substitute
• 2 garlic cloves, minced
• 1/4 tsp. ground allspice
• 1/4 tsp. ground cinnamon
• 1/4 tsp. ground cloves
• 1/2 tsp. arrowroot

Makes 1 1/2 cups

1. In a small bowl, combine water, mustard seeds, mustard powder, tarragon, and turmeric.
2. In a medium saucepan, combine the vinegar, wine, oil, sugar substitute, garlic, allspice, cinnamon and cloves. Bring to a boil over medium-high heat and simmer for 5 minutes.
3. In a blender or food processor, combine the mustard and vinegar mixtures and blend for 2 minutes. Return the mixture to the saucepan and heat on low heat for 5 minutes. Stir in the arrowroot to thicken. (Keep covered in the refrigerator for 1 week.)

WW POINTS VALUE: 1 pts.

 

Note: This recipe appears in the South Beach Diet Cookbook. You can make mustard at home and it's better than what you would buy at the store. This recipe requires a little time and effort but it's worth it. Don't be overwhelmed by the amount of ingredients in this recipe. They come together great in the end. The mustard is great on chicken, beef, pork and some fish as well.

Chicken with Red And Yellow Cherry Tomatoes

Ingredients:

• 4 boneless, skinless chicken breast halves
• 1/2 tsp. kosher salt
• 1/4 tsp. freshly ground black pepper
• 2 tsp. minced garlic
• 1 tbsp. extra-virgin olive oil
• 4 cups red and/or yellow cherry tomatoes, halved
• 2 tbsp. water
• 1/4 cup chopped fresh flat-leaf parsley or basil or 2 tbsp. chopped fresh tarragon
• 2 tbsp. white wine vinegar

Makes 4 Servings

1. Sprinkle chicken with 1/4 teaspoon salt, 1/8 teaspoon pepper and garlic. In a large skillet, heat oil over medium-high heat. Add chicken; cook for 10-12 minutes or until chicken is no longer pink (170 F), turning once. Transfer chicken to a serving platter; cover and keep warm.
2. Drain fat from skillet. Add tomatoes, water, parsley, vinegar and the remaining 1/4 teaspoon salt and 1/8 teaspoon pepper to the skillet. Bring to a boil; reduce heat. Simmer, uncovered, for 3-4 minutes or until tomatoes begin to soften, stirring occasionally. Serve the tomato mixture over chicken.

WW POINTS VALUE: 5 pts.

 

Note: This recipe appears in the New Sonoma Cookbook. This is a quick and easy meal that's full of flavor. It's got a nice Mediterranean flare, it's juicy and moist. You can use red or yellow cherry tomatoes or even both in this dish. I added garlic to the chicken because garlic always makes everything taste better. Serve a glass of white zinfandel or pinot noir and you've got a complete Mediterranean meal. 

Chicken Dijonnaise with Tomato-Scallion Relish

Ingredients:

• 1/4 cup low-fat plain yogurt
• 2 tbsp. Dijon mustard
• 1 tbsp. fresh lemon juice
• 1 tsp. fresh tarragon
• 4 (5 oz.) thin sliced chicken breast cutlets
• 8 oz. cherry tomatoes, coarsely chopped
• 3 scallions, thinly sliced
• 2 tsp. grated lemon zest
• salt
• freshly ground black pepper

Makes 4 Servings

1. Heat the broiler. Line a broiler pan with foil.
2. In a shallow bowl, combine the yogurt, mustard, lemon juice, and tarragon. Add the chicken cutlets one at a time and turn to coat. Transfer to the broiler pan and let stand while you prepare the relish.
3. In a medium bowl, combine the tomatoes, scallions, lemon zest, salt and pepper to taste.
4. Broil chicken 6 inches from the heat  for 5 minutes per side, or until cooked through but still juicy.
5. Serve the chicken topped with tomato-scallion relish.

WW POINTS VALUE: 4 pts.

 

Note: This recipe appears in the South Beach Diet Super Quick Cookbook. Who says fast food isn't good for you? This is what I call an alternative to fast food and you can have this for lunch or dinner in 30 minutes or less. The combination of lemon, Dijon mustard and tarragon is absolutely divine. If you can't find thin-sliced chicken breasts, use regular boneless, skinless chicken breasts and pound them with a meat mallet or a heavy skillet to thin them out so they will cook faster. I also highly recommend adding 2-3 cloves of minced garlic to the Dijonnaise because garlic always makes everything taste better. 

Chicken with Spicy Roasted Tomato-Leek Sauce

Ingredients:

• 1 1/2 lbs. cherry tomatoes
• 3 leeks, halved lengthwise, rinsed well, and cut crosswise into 1-inch pieces
• 4 tsp. extra-virgin olive oil
• 2 garlic cloves, smashed and peeled
• 2 tbsp. chopped fresh tarragon leaves or 1 tsp. dried
• 3/4 tsp. dried red pepper flakes
• 3/4 tsp. salt
• 4 (6 oz.) boneless, skinless chicken breast halves

Makes 4  Servings

1.  Heat the oven to 425 F. ON a rimmed baking sheet, toss the tomatoes and leeks with 3 teaspoons of the oil, garlic, tarragon, pepper flakes, and 1/2 teaspoon of the salt. Roast for 10 minutes, tossing once.
2. Meanwhile season the chicken with the remaining 1/4 teaspoon of salt, pepper and reaming 1 teaspoon oil.
3. Nestle the chicken on the pan among the leeks and tomatoes.  Return to the oven and roast for 10 minutes longer, or until the chicken is just cooked through and still juicy.
4. Divide the chicken and vegetables among 4 plates and serve hot.

WW POINTS VALUE: 7 pts.

 

Note: This recipe appears in the South Beach Diet Super Quick Cookbook. This is another great alternative to fast food or takeout which gives you a high and leaves you feeling like schmutz. It may look a little messy but it's really delicious. It's packed with lean protein and vegetables and will quickly fill you up. Don't forget to trim off the darkest part of the leeks' green tops and the roots of the base  and wash the leeks because they can be filled with soil and get gritty. You can also use 1 or 2 tomatoes in place of the cherry tomatoes and the dish will still be yummy. If you can't find tarragon, parsley, oregano or basil will do just fine. 

Chicken with Wine-Braised Mushrooms

Ingredients:

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

Makes 4 Servings

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

WW POINTS VALUE: 7 pts.

 

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

Asparagus & Red Pepper Fritatta with Goat Cheese

Ingredients:

• 3 tsp. extra-virgin olive oil
• 1/2 lb. asparagus, cut into 1/2-inch lengths
• 1 large red bell pepper
• 4 large eggs
• 3 large egg whites
• 1 tsp. dried Italian seasoning or tarragon
• 1/4 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 1 tsp. trans-free margarine
• 3 oz. reduced-fat goat cheese

Makes 4 Servings

1. In a 10-inch broilerproof skillet, heat 1 teaspoon of the oil over medium heat. Add the asparagus and bell pepper and cook, stirring, for 1 minute. Cover and cook for 2 minutes.
2. Meanwhile, in a medium bowl, whisk together the whole eggs, egg whites, tarragon or Italian Seasoning, salt and pepper.
3. Reduce heat to low and add the remaining 2 teaspoons oil and the margarine to the pan. Stir well to melt the margarine and to coat the bottom and sides of the pan with oil. Pour in the egg mixture and dot the top with the goat cheese. Cook, uncovered without stirring, until the eggs are set around the edge and still a little wet in the center, 12-14 minutes.
4. Meanwhile, heat the broiler.
5. Broil the frittata 6 inches from the heat for 2-3 minutes, until the top is just set and the cheese is melted. Cut into 4 wedges and serve hot, warm, at room temperature, or chilled.

WW POINTS VALUE: 5 pts.

 

Note: This recipe appears in the South Beach Diet Super Quick Cookbook. Eggs are a great way to kick-start your new healthy lifestyle. They're full of protein and quickly fill you up. A large wedge or piece of this frittata will leave you full and satisfied for breakfast, lunch or dinner. The vegetables add color to the frittata while the goat cheese adds creaminess. The best part of having a frittata for dinner is any leftovers can be eaten for breakfast or lunch the next day. You can substitute spinach in place of the asparagus if you want leafy vegetables. you can also use any color bell pepper as well and use any kind of cheese and your frittata will still be delicious.

 

Romaine Hearts with Tuna, Edamame and Green Goddess Dressing

Ingredients:

• 1/2 medium avocado
• 3 tbsp mayonnaise
• 2 tbsp nonfat or low-fat plain yogurt
• 1 tbsp water
• 2 scallions, chopped
• 1 garlic clove, minced
• 2 tbsp chopped fresh basil
• 1 tbsp chopped fresh parsley
• 1 tbsp chopped fresh tarragon
• 2 tsp fresh lemon juice
• 1/4 tsp salt
• 1/8 tsp freshly ground black pepper
• 3 romaine hearts, chopped (8 cups)
• 2 (6-ounce) cans water-packed chunk light tuna, drained and flaked
• 1 cup frozen shelled edamame, defrosted

Makes 4 (2-cup) Servings

1. In a belnder, combine avocado, mayonnaise, yogurt, water, scallions and garlic; puree until smooth. Add basil, parsley, tarragon, lemon juice, salt and pepper; blend until just combined.
2. In a large bowl, combine romaine, tuna and edamame. Add dressing and toss. Serve at room temperature.

WW POINTS VALUE: 6 pts

Note: This recipe appears in the South Beach Diet Taste of Summer Cookbook. I'm in the middle of a heat wave, I'm hungry and I want to eat something but I don't want to cook in this HOT weather. I am on a roll with soup and salads and I wanted to try this dish. This salad was Delicious! This is a light and filling salad that makes a delicious meal or as a light salad for a larger meal. Green Goddess Dressing was created in the 1920's by the chef of San Fransisco's Palace Hotel for George Arliss, who was starring in William Archer's play, The Green Goddess. Green Goddess Dressing usually includes anchovies but this version of this dressing is anchovy-less and creamy. You can serve this dressing with chicken or fish and your dish will still be delicious. You can also use spinach, arugula or any other salad green in place of the romaine as well. One taste of this dressing and you will fall in love with this cool San Fransisco treat. 

Egg, Bacon & Tomato "Sandwiches"

Ingredients:

• 2 medium tomatoes, each cut into 4 slices
• 2 tsp Dijon mustard
• 1 tbsp chopped fresh tarragon
• 4 (1 oz.) slices Canadian bacon
• 1 tbsp white vinegar
• 4 large  eggs
• salt
• freshly ground black pepper

Makes 4 Servings

1.  Heat oven to 400 F.
2. Season tomato slices with salt and pepper; place 4 of them in  a single layer in a nonreactive baking dish, spread with mustard and sprinkle with tarragon, if using.
3. Cook bacon in a large skillet over medium heat until lightly browned, about 2 minutes per side. Lay 1 bacon slice over each mustard-spread tomato slice. Transfer to the oven and bake until tomatoes begin to bubble, about 10 minutes.
4. Fill a straight-sided or wide saucepan with 2 inches of water. Add vinegar and bring to a gentle simmer. Crack each egg into a separate bowl or cup. Carefully slide each egg into the just-simmering water. Cook until desired doneness, about 3-4 minutes for soft-centered; remove with a slotted spoon, placing 1 egg atop each bacon slice. Top with remaining tomato slices and serve.

WW POINTS VALUE: 3 pts

 

Note: This recipe appears in the South Beach Diet Quick & Easy Cookbook. As I've said before, sometimes breakfast for dinner is just what you need. This "sandwich" is a twist on the classic eggs benedict or a BLT. Oven-baked tomatoes, bacon and a touch of Dijon mustard with herbs, salt and pepper give this dish some added zing.