Mediterranean Roast Chicken with Roasted Vegetables

 Ingredients:

• 2 oz. extra-virgin olive oil
• 1 oz. white wine
• 1 tbsp. Dijon mustard
• 2 tbsp. chopped rosemary, oregano, thyme, & marjoram
• 1 tbsp. chopped minced garlic
• 1 whole chicken, giblets and fats removed
• 1 cup carrots, peeled, cut into 3/4-inch cubes
• 2 cups fennel, cut into 3/4-inch cubes
• 2 cups celery root, peeled, cut into 3/4-inch cubes

Makes 4-6 Servings (4 oz. chicken & 1 cup vegetables per serving)

1. Place a shallow roasting pan with a rack in the oven. Preheat the oven to 375 F.
2. Combine 1 ounce of oil, wine, mustard, herbs, and garlic. Season with salt and pepper. 
3. Gently loosen the skin from the breast and legs of the chicken, being careful not to tear the skin. Rub 3/4 of the herb mixture underneath the skin of the chicken. Rub the remaining 1/4 all over the skin. Season the chicken well with salt and pepper. 
4. Place the chicken on the rack in the roasting pan in the oven. Cook for 10 minutes. 
5. Toss the vegetables with 1 ounce oil. Place around the chicken in the bottom of the pan. Every 10-15 minutes, baste the chicken with the juices and fat that have accumulated in the bottom of the pan, and turn the vegetables. Roast another 45-50 minutes until the juice runs clear or until the chicken is 165 F at the thigh or about 160 F at the breast. 
6. Let rest in a warm place for 15 minutes before carving. 

WW POINTS VALUE: 7 pts. 

Note: This recipe appears in the New Sonoma Cookbook. Roast chicken and vegetables are a wonderful comfort food when they are done properly. The combination of white wine, olive oil, Dijon mustard, herbs and garlic makes roast chicken and vegetables an elegant comfort dinner to be served on fine dishes. Basting the chicken while it cooks will give the chicken an even color and keep the skin moist. You can use pork tenderloin, turkey, and any kind of white fish in this recipe and the dish will still be decadent and delicious. If you want to make this dish fully complete, serve 1/2 cup of whole-grain or brown rice. 

Sage and Rosemary Pork

 Ingredients:

Filling:

• 2 tbsp. chopped fresh parsley
• 1 1 /2 tbsp. chopped fresh sage or thyme leaves
• 1 tbsp. chopped fresh rosemary
• 3 garlic cloves, minced
• 3 tbsp. extra-virgin olive oil
• 2 tsp. Dijon mustard
• 1/4 tsp. salt
• 1/4 tsp. freshly ground black pepper

Pork Loin:

• 1 boneless center loin pork roast (about 2 lbs.)
• 3/4 tsp. salt
• 1/2 tsp. freshly ground black pepper
• 1 tbsp. extra-virgin olive oil
• fresh sage leaves, for garnish
• rosemary sprigs, for garnish

Makes 6 Servings

To make the filling: In a small bowl, combine the parsley, sage or thyme. rosemary, garlic, oil, mustard, salt and pepper.

To make the pork loin:

1. Preheat the oven to 425 F.
2. Butterfly the pork loin. Sprinkle the top side of the butterflied loin with half of the salt and pepper. Spread the filling evenly across the loin, leaving  a 1/2" border along the edge where you made the first cut. 
3. Beginning at the opposite edge, roll the loin up to wrap the filling. Using kitchen twine, tie the loin every 1 1/2" to hold its shape. 
4. Rub the loin with the oil and sprinkle with the remaining salt and pepper. Place the loin in a small roasting pan and  position on the center rack of the oven. Roast for 45 minutes, or until a thermometer  inserted in the center registers 155 F and the juices run clear. Let stand for 10 minutes before carving. To prevent slices from unrolling, skewer the roast every 1/4" with wooden picks along the edge where the roll ends. Slice crosswise between the wooden picks and ties. Remove the kitchen twine before serving. Garnish with the sage leaves and rosemary sprigs. 

WW POINTS VALUE: 8 pts. 

Note: This recipe appears in the South Beach Diet Cookbook. Roasted pork is so succulent and juicy when it's done right. Don't be intimidated by this recipe. It's actually quite easy to make. The combination of Dijon mustard, herbs and garlic is so delicious on roasted pork. This roasted pork goes very well with roasted vegetables such as potatoes, butternut squash, tomatoes, asparagus, etc. for a more filling and complete meal. 

Mozzarella Stuffed Meatloaf Recipe

 Ingredients:

• 1 lb. ground beef
• 1/2 lb. ground pork
• 1/3 cup chopped onion
• 2 Tbsp. minced garlic
• 3 Tbsp. tomato paste
• 1/2 cup almond flour
• 2 eggs
• 1 tsp. dried rosemary
• 1 tsp. dried oregano
• 1 tsp. thyme
• 1/4 cup chopped parsley, divided
• 1/4 cup roasted red peppers, chopped
• 1 cup chopped arugula
• 1 cup shredded mozzarella

Makes 8 Servings

1. 1. Preheat oven to 375°F. 
2. 
   
3. 2. Line a sheet pan with parchment paper. Set aside.
4. 
   
5. 3. In a large bowl, combine beef, pork, onion, garlic, tomato paste, almond flour, eggs, rosemary, oregano, thyme and half of the parsley. Add salt and pepper to taste and mix until well combined.
6. 
   
7. 4.Spread the beef mixture out on the prepared baking sheet to make a large rectangle, about 1/2-inch thick.
8. 5.Sprinkle the rectangle evenly with half of the mozzarella, roasted red peppers, arugula and remaining mozzarella, leaving a 1-inch border on the sides.
9. 6. Using the parchment paper as a guide, roll meatloaf into a cylinder. Press seam and sides to seal.
10. 7. Bake 45 to 55 minutes, until golden and cooked through.
11. 8. Allow the meatloaf to rest for 10 minutes before cutting it into 8 slices.

WW POINTS VALUE: ? 

Note: This recipe appears on palm.southbeachdiet.com/recipes. Meatloaf is a wonderful comfort food when it's done right. This meatloaf has flavors of Italy and yet it's low in carbohydrates. This meatloaf is also filled with colorful vegetables which will fill you up. You can use any kind of ground meat such as pork, beef, chicken, turkey or veal and this meatloaf will still be delicious. This low-carb meatloaf recipe can be stored in the refrigerator for three to four days. To freeze it, place individual slices on a sheet pan lined with parchment paper. Once frozen, they can be stored together in a large freezer-safe bag.

Crispy Catfish with Tartar Sauce

Ingredients:

• 3/4 cup plain fat-free yogurt
• 1 shallot, finely chopped
• 2 tbsp. finely chopped fresh parsley
• 1 tbsp. fresh lemon juice
• 1 tbsp. fat-free mayonnaise
• 1 tbsp. pickle relish
• 2 tsp. capers
• 1 tsp. Worcestershire sauce
• 1/4 tsp. freshly ground black pepper
• 1/8 tsp. cayenne pepper
• 3/4 cup plain dried bread crumbs
• 1/4 cup almonds, toasted and finely chopped
• 2 tsp. dried thyme
• grated zest of 1 lemon
• 1/2 cup fat-free buttermilk
• 4 (5 oz.) catfish fillets
• lemon wedges

Makes 4 Servings (1 fish fillet and about 1/3 cup sauce per serving)

1. To make the tartar sauce, stir together yogurt, shallot, parsley, lemon juice, mayonnaise, pickle relish, capers, Worcestershire sauce, pepper, and cayenne in a serving bowl. Refrigerate, covered, until ready to serve. 
2. Preheat the oven to 400 F. Spray baking sheet with nonstick spray. 
3. Mix together bread crumbs, almonds, thyme, and lemon zest on sheet of wax paper. Pour buttermilk into pie plate. Dip fish fillets, one at a time, into buttermilk, then coat with bread crumb mixture, pressing gently so crumbs adhere. 
4. Place fillets on prepared baking sheet; spray with nonstick spray. Bake until just opaque in the center, about 10 minutes. Serve with tartar sauce and lemon wedges. 

WW POINTS VALUE: 7 pts. 

Note: This recipe appears in the WW New Complete Cookbook. If you enjoy fish and chips with a side of tartar sauce, you will enjoy making and eating this dish. You can use any kind of fish (cod, halibut, tilapia, etc.) and your meal will be delicious. The fish literally melts in your mouth it's that good. The tartar sauce is both tangy and delicious and it goes great with fish and potatoes. 

Keto Spaghetti & Meatballs

Ingredients:

Meatballs:

• 1/2 lb. ground beef
• 1/4 lb. ground pork
• 2 tbsp. fresh minced garlic, divided
• 1/2 cup almond flour
• 2 tbsp. shredded Parmesan cheese
• 1 egg

Sauce:

• 1 tbsp. extra-virgin olive oil
• 1 1/4 cup crushed tomatoes
• 1 tsp. dried basil
• 1 tsp. dried thyme
• 1/2 tsp. dried oregano

Noodles:

• 5 cups zucchini noodles
• 1/4 cup chopped parsley

Makes 4 Servings (3 meatballs per serving)

1. In a large mixing bowl, combine the beef, pork, 1 tablespoon of the garlic, almond flour, Parmesan cheese, egg, and salt and pepper to taste.
2. Form the mixture into 12 meatballs.
3. Heat the olive oil in a large saucepan or Dutch oven over medium-high heat. Add the meatballs and cook for 2-3 minutes on all sides, until browned. Work in batches to avoid overcrowding, if needed. 
4. Remove the meatballs and set aside. 
5. Reduce the heat to medium. Add the remaining 1 tablespoon of garlic to the pan and saute for 1 minute. 
6. Add the crushed tomatoes, 1/2 cup water, basil, thyme. oregano, and salt and pepper to taste. Bring to a boil and then reduce heat to medium-low. Add meatballs back to the sauce and simmer covered for 10-12 minutes, until the meatballs are cooked through. 
7. Turn off the heat. Add the zucchini noodles to the pot and toss to warm. Scoop the noodles, meatballs, and sauce onto 4 plates and garnish with chopped parsley. 

WW POINTS VALUE: 11 pts. 

Note: This recipe appears in the New Keto-Friendly South Beach Diet book. Who knew keto-friendly spaghetti and meatballs could taste so good? This take on an Italian comfort food classic is quite filling and flavorful. You can make zucchini noodles with a spiralizer and they come out great. If you're planning ahead, you can make the meatballs and sauce in an airtight container in the refrigerator for up to 4 days. Then you can reheat the meatballs and toss with the zucchini noodles. You can also use ground turkey, veal, beef, chicken or pork in this recipe and the dish will still taste delicious. 

Chicken Shepherd's Pie with Cauliflower

Ingredients:

For the Filling:

• 2 tbsp. extra-virgin olive  oil
• 1 medium onion, finely chopped
• 1 celery stick, finely chopped
• 1 (one-inch) piece fresh gingerroot, grated
• 2 garlic cloves, minced
• 1 tsp. ground turmeric
• 1 lb. lean ground chicken or turkey
• 1/2 cup halved cherry tomatoes
• 1/2 tsp. dried thyme
• 1/2 tsp. dried marjoram
• 1 small dried bay leaf
• 2 cups packed baby kale

For the Topping:

• 2 cups finely chopped cauliflower florets
• 2 tbsp. ghee or butter
• 1/4 cup heavy cream
• 1/2 tsp. turmeric (optional)
• 1/2 cup shredded cheddar cheese

Makes 4 Servings

1. Preheat the oven to 425 F. 
2. Heat the oil in a large deep skillet over medium heat. Add the onion and celery and cook until soft. Stir in the ginger, garlic, and turmeric and cook, stirring for 30 seconds, until fragrant. 
3. Add the chicken and turn up the heat to medium-high. Cook, stirring occasionally, until golden brown, about 5-6 minutes. Add the tomatoes, thyme, marjoram and bay leaf, reduce the heat to medium-low, and simmer for about 15-20 minutes, until thickened. Stir in the baby kale and turn off the heat. 
4. Meanwhile, steam the cauliflower florets for about 8-10 minutes, until soft. Transfer the cauliflower to a large saucepan and mash it with the ghee, heavy cream, turmeric (if using), and cheddar over medium heat, until creamy. If you prefer a smoother mash, blitz the mixture in a food processor. Season with salt and pepper to taste and set it aside. 
5. Transfer the filling to a large pie dish or divide it among 4 individual pie dishes or ramekins. Top it with the mashed cauliflower, ruffling it with a fork. 
6. Bake for about 15 minutes, or until bubbling and golden. 

WW POINTS VALUE: 11 pts. 

Note: This recipe appears in the New Keto-Friendly South Beach Diet book. Shepherd's Pie is considered the national dish of England and a classic comfort food. This version is keto-friendly because it contains a lot of vegetables and uses lean ground meat. The mashed cauliflower is used in place of traditional mashed potatoes. You can use lean ground beef, chicken, or turkey in this recipe for a succulent flavor. Don't worry if the plate looks messy; it still tastes delicious. 

Prosciutto & Gouda Pizza

Ingredients:

• 1 tbsp. unflavored gelatin powder
• 2 cups almond flour
• 1/2 tsp. sea salt
• 2 tbsp. melted butter
• 1/4 cup grated Parmesan cheese
• 1 tsp. baking powder
• 1 tsp. dried thyme
• 1 tsp. dried rosemary
• 1/2 tsp. dried oregano
• 1/4 cup crushed tomatoes
• 1/4 cup basil leaves
• 1/2 cup shredded Gouda cheese
• 1/2 cup shredded mozzarella cheese
• 1 oz. chopped prosciutto

Makes 6 Servings (1 slice per serving)

1. Preheat the oven to 350 F. Grease a baking sheet very lightly with olive oil and set aside. 
2. Bring 1/4 cup of water to a boil in a small pot. Pour it into a small heatproof bowl. Sprinkle the gelatin over the top. Set the mixture aside for at least 5 minutes. 
3. Pulse the almond flour, salt, melted butter, Parmesan cheese, baking powder, thyme, rosemary, and oregano in a food processor until combined. Whisk the gelatin into the water to dissolve it and add this mixture to the food processor. Pulse for 1 minute, until a dough forms. 
4. Turn the dough out onto a large sheet  of parchment paper. Cover the dough with another large sheet of  parchment paper. 
5. Roll the dough out to a circle 8 inches in diameter and about 1/2-inch thick. 
6. Top the dough with the crushed tomatoes, basil leaves, shredded Gouda, shredded mozzarella, and chopped prosciutto. 
7. Transfer to the oven and bake for 12-15 minutes, until the crust is crispy and the cheese is bubbling.
8. Cut the pizza into 6 slices. Serve warm or store in an airtight container in the refrigerator for 3-4 days. 

WW POINTS VALUE: 10 pts. 

Note: This recipe appears in the New Keto-Friendly South Beach Diet book. Pizza can be a wonderful comfort food when it's done right. I was somewhat disappointed in this recipe. I loved the flavors of the herbs, cheeses and other toppings but the almond crust is what killed this dish. The almond crust  was very grainy and made the pizza somewhat inedible. I do recommend the toppings but put them on whole wheat dough instead. 

Homestyle Green Bean Casserole

Ingredients:

• 1/2 cup buttermilk
• 1/4 cup whole wheat bread crumbs
• 1/4 cup ground walnuts
• 1 onion, cut crosswise into 1/4-inch-thick slices and separated into rings
• 1/2 pound baby bella or cremini mushrooms, sliced
• 1 onion, chopped
• 1/2 teaspoon dried thyme
• 1/4 teaspoon salt
• 1/4 cup whole wheat flour
• 3 cups whole milk
• 16 oz. frozen French-cut green beans, thawed and drained

Makes 8 Servings

1. Preheat the oven to 500°F. Coat a medium baking sheet and 13" X 9" baking dish with cooking spray.
2. Place the buttermilk in a shallow bowl. Place the bread crumbs and walnuts in another shallow bowl; stir to combine. Dip the onion rings into the buttermilk, then dredge in the bread crumbs and place on the prepared baking sheet. Coat the onion rings lightly with cooking spray.
3. Bake for 20 minutes, or until tender and golden brown.
4. Meanwhile, heat a medium saucepan coated with cooking spray over medium heat. Add the mushrooms, chopped onion, thyme, and salt. Coat with cooking spray.
5. Cook, stirring occasionally, for 4 minutes, or until the mushrooms release their liquid. Sprinkle with the flour and cook, stirring, for 1 minute. Add the milk and cook, stirring constantly, for 3 minutes, or until thickened. Add the green beans and stir to combine.
6. Reduce the oven temperature to 400°F. Pour the bean mixture into the prepared baking dish. Scatter the onion rings over the top. Bake for 25 minutes, or until hot and bubbly.

WW POINTS VALUE: 3 pts. 

Note: This recipe appears in the South Beach Diet Cookbook. A green bean casserole can be a comfort food when it's done right. This casserole is both comforting and filling. It has three servings of vegetables and it's quite delicious. I highly recommend adding minced garlic to this dish because garlic always makes everything taste better. 

Smoky Goat Cheese & Almond Balls

Ingredients:

• 1 (8 oz.) package cream cheese
• 1 (10 1/2 oz.) package soft goat cheese
• 1 ripe avocado, mashed
• 1 tbsp. fresh lemon juice
• 1/3 cup shredded Parmesan or sharp cheddar cheese
• 3 tbsp. unsalted butter, softened or at room temperature
• 1/4 tsp. smoked paprika
• 1/4 tsp. minced garlic and/or onion powder
• 1/4 tsp. ground cumin

For the Garnish:

• 1/3 cup smoked almonds, chopped
• 3 tbsp. fresh chopped chives
• 1 tsp. fresh chopped thyme

Makes 24 balls (1 ball per serving)

1.  Whisk together all of the cheese ball ingredients until thoroughly combined. Add salt and pepper to taste. Refrigerate the mixture for about 30 minutes. 
2. Line a flat serving platter with parchment paper and set it aside. 
3. Mix together the garnish of smoked almonds, chives, and thyme in a small bowl. 
4. Scoop out 1 tablespoon of the cheese ball mixture and roll it into the almond garnish. Arrange the balls on the prepared platter and refrigerate until firm. 

WW POINTS VALUE: 3 pts. 

Note: This recipe appears in the New Keto-Friendly South Beach Diet book. These little cheese bites pack a creamy punch of flavor. These cheese balls make a nice snack and an appetizer for a gathering. The cheeses and the mashed avocado give these treats a nice creamy texture and they melt in your mouth. These cheese balls make a wonderful snack on their own or with vegetables or keto-friendly chips. 

Cheesy Garlic Cauliflower Breadsticks

Ingredients:

• 2 cups cauliflower rice
• 3/4 cup shredded mozzarella cheese, divided
• 6 tbsp. grated Parmesan cheese, divided
• 1 large egg
• 3 tsp. minced garlic
• 2 tbsp. extra-virgin olive oil
• 2 tsp. dried minced onion
• 1/2 tsp. dried thyme
• 1/2 tsp. dried rosemary
• 1/4 tsp. dried oregano

Makes 12 Breadsticks (2 breadsticks per serving)

1.  Place oven racks on the top and middle rungs of the oven and preheat it to 450 F. Line a baking sheet with parchment paper and set it aside. 
2. Press the cauliflower rice between 2 clean towels to remove the excess liquid. Transfer it to a large mixing bowl. 
3. Add 1/2 cup of the mozzarella, 4 tablespoons of the Parmesan, the egg, and the minced garlic. Season with salt and pepper to taste. Stir to combine into a dough that holds its shape when pinched together. 
4. Transfer the dough to the prepared baking sheet. Press it into an oval about 1/4-inch thick.
5. Transfer the baking sheet to the lower of the 2 oven racks and bake for 12-15 minutes, until the bottom is crisp and golden. 
6. Meanwhile, whisk together in a small bowl the olive oil, minced onion, thyme, rosemary, ad oregano. Season with salt and pepper to taste and set the mixture aside. 
7. Remove the baking sheet from the oven. Increase the heat to broil. 
8. Brush the olive oil mixture all over the bread and then sprinkle it with the remaining mozzarella and Parmesan. Return it to the top of the rack of the oven and broil for 1-2 minutes, until the cheese is bubbly and golden. Keep a close eye on the bread to prevent burning. Allow the bread to cool for 5 minutes. Cut it into 12 slices and enjoy it warm. 

WW POINTS VALUE: 4 pts. 

Note: This recipe appears in the New Keto Friendly South Beach Diet Book. Garlic bread is a delicious comfort food to enjoy when you're eating Italian food. This is a new take on garlic bread and it is delicious. The texture is not hard and it's moist and flavorful. These breadsticks keep very well in the refrigerator or freezer. You can store them in an airtight container for up to 5 days or store them in a bag and store them in the freezer. 

Vegetable Tart

Ingredients:

Tart Shell:

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

Filling:

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

Makes 8 Servings

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

WW POINTS VALUE: 5 pts. 

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

Creamy Broccoli Soup

Ingredients:

• 2 cups broccoli florets
• 1 tbsp. extra-virgin olive oil
• 1 cup onion, finely chopped
• 1/2 cup celery, chopped
• 1 tsp. garlic, minced
• 1 cup broccoli stems
• 3 cup low-sodium chicken broth
• 1 bay leaf
• 1 tsp. thyme, chopped
• 1/2 cup canned white beans, drained
• 1 tbsp. sour cream

Makes 4 (1 cup) Servings

1. Fill a mixing bowl halfway with ice and enough water to cover it. Bring a pot of water to boil and cook the broccoli florets until they are tender. Using a slotted spoon, transfer the florets from the pot to the ice bath. Remove when they are cold, in about 1 minute. Set aside. 
2. Heat a pot over medium heat. Add olive oil, onion, celery. Cook for 4 minutes until translucent. Add garlic and cook until aromatic Add broccoli stems and cook for 10 minutes over low heat until soft. 
3. Add chicken stock, bay leaf, thyme, and beans. Bring to a simmer. 
4. Add broccoli florets. Simmer for 5 minutes or until warm. 
5. Remove bay leaf. Pour soup into a blender and blend until completely smooth. Adjust seasoning and stir in sour cream. 

WW POINTS VALUE: 4 pts. 

Note: This recipe appears in the New Sonoma Cookbook. Homemade soup is delicious. This soup is flavorful and tasty. The cannellini beans and a touch of sour cream give this soup a creamy texture to it. If you don't have celery on hand, use chopped carrots and the soup will taste just as good. There are four servings of vegetables in this soup, you will forget it's good for you.  

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. 

Pan-Roasted Wild Salmon with Meyer Lemon Vinaigrette

Ingredients:

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

Makes 4 Servings

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

WW POINTS VALUE: 16 pts. 

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

Mustard-Crusted Rack of Lamb with Balsamic Fig Sauce

Ingredients:

• 2 lamb racks, frenched, fat removed
• 2 tbsp. Dijon mustard
• 2 tsp. thyme, chopped
• 2 tbsp. extra-virgin olive oil
• 1 cup whole wheat bread crumbs
• 12 Mission figs, cut in quarters
• 4 tbsp. balsamic vinegar
• 2 tsp. agave nectar
• 1 1 /2 cups low-sodium beef broth
• 2 tsp. cold unsalted butter
• 1 tsp. fresh lemon juice
• salt
• freshly ground black pepper

Makes 4 Servings (Half a rack per serving)

1. Season lamb well with salt and pepper. Let sit for 30 minutes, or preferably, overnight.
2. Preheat oven to 400 F. Combine mustard and thyme in a small bowl. Set aside.
3. Heat a heavy-bottomed saute pan over medium-high heat. Add 1 tablespoon of the olive oil; place lamb racks meat side down in the pan. Cook until well browned. Turn and brown on other side. The lamb will still be raw. Reserve the saute pan. 
4. Spread the mustard mixture on meat side of lamb rack. Combine bread crumbs and 2 teaspoons of the olive oil. Rub together until the bread is lightly coated. Place on a plate. 
5. Roll the meat side of the lamb into the bread crumbs to coat lightly. Place rack on a baking sheet, meat side up. Roast in a 400 F oven for 15 minutes or until bread has browned and the lamb is 125 F (medium rare). Remove to a warm spot. Let rest for 15 minutes.
6. While the lamb is roasting, place the saute pan back on the medium heat. Add the remaining 1 teaspoon olive oil and the figs, cut side down. Cook for 1-2 minutes to brown the figs, being careful not to burn the drippings in the pan. Once the figs are lightly browned, remove from the pan and reserve. Add the balsamic vinegar to the pan, reduce until almost dry. Add the agave syrup and beef stock and cook until reduced by half. Return figs to the sauce, adjust seasoning with salt and pepper, and gently stir in butter and lemon juice, stirring constantly to melt butter. 
7. Once the lamb has rested, cut each rack into double chops (4 per rack, 2 double chops per serving). Place chops on each dinner plate and serve with 2 tablespoons of sauce. 

WW POINTS VALUE: 10 pts. per serving

Note: This recipe appears in the New Sonoma Cookbook. Who does not enjoy lamb for dinner? The combination of Dijon mustard and lamb is heavenly delicious. The homemade sauce made from figs and balsamic vinegar makes a nice compliment to the lamb. Stirring the butter into a sauce is a classic French method called monte au beurre which means to finish with butter. A small amount of butter will go a long way adding a creamy, rich flavor and texture to the sauce. The butter also must be stirred when it's added into the sauce so it melts. If you don't have rack of lamb on hand, use lamb loin chops and/or lamb shoulders and grill or broil them instead and the meal will still be delicious. Don't forget to bring the lamb to room temperature. The lamb will have a more tender texture to it and be more flavorful too. This meal is perfect for an holiday dinner and your dinner guests will be happy. 

Stuffed Bell Peppers

Ingredients:

• 1/2 lb. lean ground beef or turkey
• 1 cup cooked brown rice
• 1 onion, finely chopped
• 1/4 cup frozen peas, thawed
• 1/4 cup grated Parmesan cheese
• 2 tbsp. tomato paste
• 3 garlic cloves, minced
• 1 tsp. minced fresh thyme
• 1 tsp. minced dried basil 
• 4 bell peppers (any color), tops cut off and seeded
• 1/2 cup tomato sauce

Makes 4 Servings (1 stuffed pepper per serving)

1. Preheat oven to 350 F.
2. Mix together beef or turkey, rice onion, peas, Parmesan, tomato paste, garlic, thyme, and basil in a large bowl; spoon evenly into bell peppers. Stand peppers in shallow baking dish or casserole. Pour tomato puree over peppers; add enough water to baking dish to come partway up sides of peppers. 
3. Cover baking dish with foil and bake, basting peppers occasionally with tomato liquid, 30 minutes. Uncover and bake until peppers and rice are tender and filling is cooked through, about 20 minutes longer. Let stand 5 minutes before serving.

WW POINTS VALUE: 5 pts.

Note: This recipe appears in the WW New Complete Cookbook. Here is another version of comfort food that can be good for you. You can use ground beef or ground turkey in this recipe and the dish will still be filling and tasty. You forget this comfort food is good for you with all the vegetables, protein and  brown rice in this dish. These peppers will fill you up so you may not have enough room for dessert. 

Chicken with Carmelized Onion & Tomato on Rye

Ingredients:

• 2 tsp. extra-virgin olive oil
• 1 large onion, thinly sliced
• 1/2 tsp. fresh thyme leaves
• 1/4 tsp. salt
• 1/8 tsp. freshly ground black pepper
• 2 (1/4-lb.) boneless, skinless chicken breasts
• 4 tsp. light sour cream
• 4 slices rye or pumpernickel bread
• 4 large slices tomato

Makes 4 Servings (1/2 sandwich per serving)

1. Heat the oil in a large skillet over medium heat. Add the onion, thyme, salt, and pepper. Cook, stirring frequently, until the onion turns deep golden brown, about 10 minutes. Transfer to a bowl and cover to keep warm.
2. Put the same skillet over medium heat. Add the chicken and cook, turning occasionally, until browned on the outside and cooked through, 12-14 minutes.
3. Spread 1 teaspoon of the sour cream on each slice of bread. Divide the onion between the 2 bread slices, top with the tomato and warm chicken, then top each with a slice of the remaining bread. Cut each sandwich in half and serve while warm.

WW POINTS VALUE: 5 pts.

 

Note: This recipe appears in the WW Ultimate Chicken Cookbook. This is what I call a gourmet sandwich. The onions are so delicious with the tomato and chicken. When you cook the chicken, don't forget to season with salt, freshly ground pepper and garlic for a flavorful chicken. I highly recommend adding some leafy greens to the sandwich to make it more filling and the points value might be affected.



Chicken & Mushroom Soup

Ingredients:

• 1 medium leek, light green & white parts only, outer layer removed
• 4 cups lower-sodium chicken broth
• 1 cup water
• 1/2 tsp. dried thyme
• 6 oz. white mushrooms, sliced
• 1 lb. boneless, skinless chicken breasts, cut into 1/2-inch pieces
• 8 oz. Brussels sprouts, halved
• salt
• freshly ground black pepper

Makes 4 Servings (1 3/4 cup per serving)

1. Trim leek, keeping root intact. Slice in half lengthwise, submerge in cold water, and rinse thoroughly to remove any dirt. Slice into 1/4-inch pieces.
2. Bring broth, water, and thyme to a low boil in a large saucepan. Add leek and mushrooms; reduce heat and simmer until leek is softened, about 5 minutes. Add chicken and Brussels sprouts. Simmer until chicken is cooked through, about 6 minutes. Season with salt and pepper to taste and serve hot.

WW POINTS VALUE: 5 pts.

 

Note: This recipe appears in the South Beach Diet Quick & Easy Cookbook. This is a healthy take on chicken noodle or chicken soup. Don't be intimidated by the Brussels sprouts. Brussels sprouts add a rich flavor to the soup and also add vitamins A, B, fiber and folate. They also give the soup a nice buttery taste to it. If you're not a fan of Brussels sprouts, either double the amount of mushrooms or add diced celery and carrots to the soup and the soup with be delicious. Also, don't forget to add minced garlic to the soup because garlic always makes everything taste better. 

Cranberry-Stuffed Pork Loin

Ingredients:

• 1/3 cup dried cranberries, chopped
• 1/2 cup cranberry all-fruit spread
• 3 tbsp. dried plain bread crumbs
• 2 tsp. chopped fresh thyme
• 2 tsp. chopped fresh rosemary
• 1 (1 1/2-lb.) lean boneless center-cut pork loin roast, trimmed
• 3/4 tsp. salt
• 1/4 tsp. freshly ground black pepper

Makes 6 Servings (2 slices pork per serving)

1. Preheat the oven to 400 F. Place rack in roasting pan and spray rack with nonstick spray.
2. To make stuffing, put cranberries in a small bowl. Add enough boiling water to cover; let steep 10 minutes, them pour off water. Stir in 1/4 cup of fruit spread, bread crumbs, thyme and rosemary.
3. To butterfly pork, holding knife parallel to work surface, cut pork lengthwise in half, cutting about three-quarters of the way through, being careful not to cut all the way through. Open up pork and spread flat like a book. Place pork, cut side down, between two pieces of plastic wrap; gently pound with meat mallet or rolling pin until 1/2-inch thick. Remove top piece of plastic wrap; sprinkle pork with salt and pepper. Turn pork over; spoon stuffing down center. Fold pork over filling and roll up, jelly-roll fashion, to enclose. With kitchen string, tie securely in 3 or 4 places.
4. Place pork on prepared rack and roast 35 minutes. Brush with 1 tablespoon of remaining fruit spread; roast 5 minutes. Continue roasting, brushing pork with remaining 3 tablespoons fruit spread, until instant-read thermometer inserted into center of pork registers 145 F, about 5 minutes longer. Transfer pork to cutting board and let stand 10 minutes. Cut into 12 slices.

WW POINTS VALUE: 8 pts.

 

Note: This recipe appears in the WW Family Meals Cookbook. This is what I call an elegant pork dish to be enjoyed during the fall holidays. Almost any fruit goes well with pork. Cranberries really compliment the pork in this dish. If you don't have pork tenderloin on hand, boneless, center-cut pork chops will work just as well. You can broil or grill these cranberry-stuffed pork chops and the end result will still be delicious. 

Sweet Potato and Cranberry Bake

Ingredients:

• 2 tbsp. coarse-grain Dijon mustard
• 1 tbsp. extra-virgin olive oil
• 1 tbsp. honey
• 1 tbsp. fresh lemon juice
• 2 tsp. chopped fresh thyme
• 3/4 tsp. kosher salt
• 1/4 tsp. freshly ground black pepper
• 2 lbs. sweet potatoes, peeled and cut into 1 1/2-inch chunks
• 1/2 cup fresh cranberries
• fresh thyme sprigs (optional)

Makes 6 Servings

1. Preheat the oven to 350 F. In a large bowl, combine the mustard, olive oil, honey, lemon juice, thyme, kosher salt, and pepper. Add the sweet potatoes; toss to coat. Gently stir in the cranberries. Transfer sweet potato mixture to a 2-quart rectangular baking dish; spread in an even layer.
2. Bake, uncovered, about 1 1/4 hours or until sweet potatoes are tender, stirring once. Uncover and bake about 10 minutes more or just until sweet potatoes are starting to brown. If desired, garnish with thyme sprigs before serving.

WW POINTS VALUE: 5 pts.

Note: This recipe appears in the New Sonoma Cookbook. This side dish screams to be enjoyed during the fall holiday season. Sweet potatoes and cranberries are in season during the fall and they go perfectly in this side dish. The sweet potatoes and cranberries literally melt in your mouth. Don't forget to cut the sweet potatoes into equal pieces so they roast evenly. This bake goes great with turkey, chicken, pork and even certain kinds of fish.