Tomato Artichoke Calzone

 Ingredients:

• 1 lb. pizza dough, thawed out
• 1 cup tomato sauce
• 1 1/3 cup shredded mozzarella cheese
• 1/4 cup grated Parmesan cheese
• 1 can (13 1/2 oz.) artichoke hearts, drained & sliced into 1/4-inch pieces
• 1 tsp. dried basil
• 1 tsp. dried rosemary
• cooking spray

Makes 4 Servings (1/2 calzone per serving)

1. Heat oven to 425ºF. On a lightly floured surface roll out 1/4 of dough into an 11-inch circle; move to a parchment-covered baking pan.
2. Cover half of circle with 1/4 cup of sauce, 1/3 cup of mozzarella, 1 tablespoon of Parmesan cheese and 1/4 of artichokes, leaving a 1/2-inch boarder. Fold dough over sauced half, pinching edge with fingers and rolling edge up one turn. Repeat with remaining ingredients to make three more calzones.
3. Coat calzones with cooking spray. Bake until golden brown, about 15 to 20 minutes.

WW POINTS VALUE: 8 pts. 

Note: This recipe appears on www.weighteatchers.com. Calzones are a wonderful, filling comfort food when they are done right. The combination of  Italian cheeses, homemade tomatoe sauce and artichkoes is quite delicious no matter how you prepare it. If you're thinking of ordering takeout, put down the phone and make this instead. You'll save a lot of money and you'll be more satisfied. 

Pepperoni & Goat Cheese Pizza

 Ingredients:

Crust:

• 1 1/2 cups shredded mozzarella cheese
• 2 oz. cream cheese
• 1 1/2 cups almond flour
• 1 large egg
• 1 tsp. minced garlic

Toppings:

• 1/2 cup pizza or tomato sauce
• 1 cup whole-milk mozzarella cheese
• 32 thin slices of pepperoni
• 1/2 cup crumbled goat cheese
• 2 tbsp. grated Parmesan cheese

Makes 8 slices (1 slice per serving)

1. Place an oven rack at the bottom of the oven and preheat it to 425 F. Take out a baking sheet and cut two pieces of parchment paper the same size. Set these aside. 
2. Combine the 1 1/2 mozzarella and cream cheese in a saucepan over low heat and stir until melted and smooth. Remove from the heat and allow the mixture to cool slightly. Transfer it to a food processor.
3. Add the almond flour and egg to the cheese mixture and pulse until a dough forms, about 2 minutes. 
4. Remove the dough from the food processor and transfer it to a piece of parchment paper. Cover the dough with the other piece of parchment paper and use a rolling pin to roll the dough into a rectangle about the size of your baking sheet, approximately 1/4-inch thick. 
5. Remove the top piece of parchment paper and transfer the dough along with the bottom piece of parchment paper to a baking sheet. 
6.  Use a fork to poke holes all over the dough. Spread the minced garlic evenly on top.
7. Place the baking sheet in the preheated oven. Bake for 9 minutes or until the dough starts to turn golden. Remove it from the oven. 
8. For the topping, spread the pizza sauce evenly over the dough. Sprinkle 1 cup mozzarella evenly on top, followed by the pepperoni and crumbled goat cheese. Sprinkle the Parmesan over the toppings. 
9. Bake for 10-15 more minutes or until the cheese melts and starts to bubble. Remove the pizza from the oven and allow it to cool before slicing and serving. Cut the pizza into 8 slices. 

WW POINTS VALUE:  9 pts.

Note: This recipe appears in the New Keto-Friendly South Beach Diet book. This is a new take on the traditional pepperoni pizza. It's flavorful and creamy and it's good for you. If you don't have pizza sauce on hand, use traditional marinara sauce or puttanesca sauce and the pizza will be just as delicious. If the dough doesn't work out, you can use traditional pizza dough and the pizza will be just as delicious and comforting. 

Easy Chicken Parm

 Ingredients:

• 1 (3-oz.) chicken breast
• 1/2 cup whole wheat pasta, cooked
• 1 zucchini, spiralized
• 1/2 cup low sodium tomato sauce
• 1/4 cup almond flour
• 1 Tbsp. fresh basil, chopped
• 1 tsp. nutritional yeast (optional)
• 1/8 tsp. pepper

Makes 1 Serving

1. Preheat oven to 375 degrees.
2. In a bowl or large dish, place almond flour and pepper. Mix. 
3. Dip the chicken in the almond flour mix so that all of the chicken is coated.
4. Line a baking sheet with parchment paper and place the chicken on the parchment paper. Place in the oven and let bake for about 35 min, flipping the chicken over halfway through.
5. Boil pasta for 7-10 minutes or until fully cooked. 
6. In a small sauce pan, add the spiraled zucchini (“zoodles”) and cook on low to medium heat for about 5 minutes. Drain the zucchini and mix in a bowl with cooked pasta.
7. Heat the tomato sauce and add to the noodle mixture.
8. When the chicken is done, place eon top of the noodles and sauce. Garnish with chopped basil and nutritional yeast.

WW POINTS VALUE: ?

Note: This recipe appears on palm.southbeachdiet.com/recipes. Chicken parmagiana is an Italian-American dish that originated in the Northeastern part of the United States in the 1950's. You can enjoy this classic Italian-American comfort food on your healthy lifestyle. Instead of traditional bread crumbs, almond flour is used and it's just as delicious. The spiralized zucchini adds a nice touch to this dish and it adds color and nutrients as well. If you don't want pasta in this dish, double up on the spiralized zucchini and/or yellow squash and you will be satisfied. 

Baked Portebello Caps with Melted Goat Cheese

Ingredients;

• 1 cup tomato sauce
• 4 large portebello mushroom caps
• 4 oz. reduced-fat goat cheese
• 2 tbsp. pine nuts, finely chopped
• 1 tbsp. chopped fresh basil
• basil sprig, for garnish

Makes 4 Servings (1 stuffed cap per serving)

1. Preheat oven to 375 F.
2. Spread the sauce in the bottom of a 9" x 9" baking dish. Arrange the mushroom caps, grill side up, on top. Place the goat cheese on each mushroom. Sprinkle evenly with the pine nuts. Bake for 30 minutes, or until hot and bubbly. Top with the chopped basil. Garnish with the basil sprig.

WW POINTS VALUE: 5 pts. 

Note: This recipe appears in the South Beach Diet Cookbook. This is a simple dish to either kick-start your healthy lifestyle or if your fell off the wagon and want to get back on track. You can enjoy cheese, tomato sauce and mushrooms when they are cooked the right way. These mushroom caps are like mini pizzas without the guilt. I highly recommend using homemade tomato sauce in this recipe because you know what is in the sauce and homemade sauce is more flavorful.

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. 

Tamale Pot Pies with Turkey & Pepper Jack

Ingredients:

• 1 1/4 lbs. ground skinless turkey breast
• 1 onion, finely chopped
• 3 garlic cloves, minced
• 1 (10 oz.) can diced tomatoes with green chiles)
• 1 (8 oz.) can no-salt added tomato sauce
• 1 cup fresh or frozen thawed corn kernels
• 1 tbsp. ground cumin
• 3/4 cup yellow cornmeal
• 1/4 tsp. salt
• 3 cups water
• 3/4 cup shredded fat-free pepper Jack cheese

Makes 6 Servings (1 pot pie per serving)

1. Preheat oven to 400 F. Spray 6 (8 oz.) ramekins or baking dishes with nonstick spray.
2. Spray a large skillet with nonstick spray and set over high heat. Add onions, garlic and turkey and cook, breaking up chunks of turkey with side of wooden spoon, until turkey is no longer pink, 5-6 minutes. Stir in diced tomatoes with juices, tomato sauce, corn, and cumin. Divide mixture evenly among ramekins.
3. Whisk together cornmeal, salt, and 3/4 cup of water in a medium bowl. Bring remaining 2 1/4 cups water to boil in medium saucepan over high heat; slowly whisk cornmeal mixture into boiling water. Reduce heat and simmer, stirring frequently, until thickened, 4-5 minutes. Remove from heat and stir in 1/2 cup Jack cheese.
4. Spoon cornmeal mixture evenly on top of turkey. Place ramekins on baking sheet and bake 8 minutes. Sprinkle remaining 1/4 cup cheese evenly over tops and bake until mixture is bubbly and cheese is melted, about 5 minutes.

WW POINTS VALUE: 6 pts.

 

Note: This recipe appears in the WW Tastier than Takeout Cookbook. You can enjoy Mexican food without feeling guilty. Mexican food is a guilty pleasure and can be good for you when it's done right. These are a flavorful take on traditional chicken pot pies. These pot pies can be made and served in 30 minutes and can be enjoyed any night of the week. There's protein and five servings of vegetables in these pot pies so they are good for you. Don't forget to serve a glass of milk with these pot pies. The milk will cool the heat down in your mouth.

Our Favorite Meat Loaf

Ingredients:

• 2 tsp. extra-virgin olive oil
• 1 cup finely chopped white mushrooms
• 1 onion, finely chopped
• 1 carrot, finely chopped
• 1 celery stalk, finely chopped
• 1 lb. lean ground beef
• 1/2 cup quick-cooking oats
• 2 large egg whites
• 3 tbsp. ketchup
• 1 tbsp. Worcestershire sauce
• 2 tsp. finely chopped freshly chopped thyme or 1/2 tsp. dried
• 1/4 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 3 garlic cloves, minced
• 1/4 cup tomato sauce

Makes 4 Servings (2 slices per serving)

1. Preheat oven to 350 F.
2. Heat oil in a large skillet over medium heat. Add mushrooms, onion, carrot, celery; cook, stirring, until onion is softened, about 5 minutes. Transfer to large bowl.
3. Add all remaining  ingredients except tomato sauce to vegetables in bowl; mix well. Press meatloaf mixture into 4 1/2 x 8 1/2 -inch loaf pan.
4. Bake meat loaf 30 minutes. Brush tomato sauce on top of loaf. Bake until instant-read thermometer inserted into center of meat loaf registers 160 F for well done, 30-45 minutes longer. Let stand about 5 minutes. Cut into 8 slices.

WW POINTS VALUE: 6 pts.

 

Note: This recipe appears in the WW New Complete Cookbook. I can understand why this is called our favorite meatloaf. It's flavorful, it's got lots of servings of vegetables and it's juicy. Who also knew that quick-cooking oats could be a great substitute for bread crumbs in holding the meatloaf together? This is a great comfort food that can be made on the weekend and be enjoyed the next day as leftovers. You won't miss the gravy with this meatloaf. The tomato sauce  makes it more flavorful.

Meat Loaf with Chive Mashed Potatoes

Ingredients:

• 1/2 lb. lean ground beef
• 3/4 lb. lean ground skinless turkey breast
• 1 onion, chopped
• 1/2 cup old-fashioned rolled oats
• 1 (8 oz.) can tomato sauce
• 1 large egg, lightly beaten
• 2 tbsp. Worcestershire sauce
• 1 tbsp. hot pepper sauce
• 1/4 + 1/8 tsp. salt
• 1/4 + 1/8 tsp. freshly ground black pepper
• 4 large all-purpose potatoes, such as Yukon gold
• 1/4 cup fat-free milk
• 1/4 cup plain fat-free yogurt
• 1/4 cup light sour cream
• 1 tbsp. chopped fresh chives

Makes 6 Servings (2 slices meat loaf & 1/4 potatoes per serving)

1. Preheat oven to 350 F. Spray a 5 X 9-inch loaf pan with nonstick spray.
2. Combine beef, turkey, onion and oats in a large bowl. Stir together water tomato sauce, egg, Worcestershire sauce, hot sauce, 1/4  teaspoon of the salt, and 1/4 teaspoon  of black pepper in a small bowl. Add to beef mixture and stir until combined but not overmixed. Press meat loaf mixture into prepared pan. Bake until instant-read thermometer inserted into center of meat loaf registers  165 F, about 1 hour.
3. Meanwhile, peel potatoes and cut into large chunks. Combine potatoes with enough salted water to cover in large saucepan; bring to boil. Reduce heat and cook, partially covered, until fork-tender about 12 minutes; drain and return to saucepan. With potato masher, mash potatoes until smooth. Stir in milk, yogurt, sour cream, chives and remaining 1/8 teaspoon salt and 1/8 teaspoon pepper. Rewarm over low heat.
4. Cut meatloaf into 12 slices. Serve with potatoes.

WW POINTS VALUE: 9 pts.

Note: This recipe appears in the WW Family Meals Cookbook.  Who knew that comfort food could be elegant and be good for you? I used to dread meat loaf when I was a kid but now I enjoy it. This meat loaf is moist and flavorful with the combinations of homemade tomato sauce, Worcestershire sauce, egg and onion. If you feel the meat loaf is a little too moist, add a little more oats so everything holds together. I highly recommend adding minced garlic to the meat loaf because garlic always makes everything taste better. This meat loaf is even better the next day as a leftover.

 

Roasted Eggplant Stuffed with Beef

Ingredients:

• 2 eggplants (16 oz. each)
• 2 tbsp. extra-virgin olive oil
• 1/2 large onion, chopped
• 1 green bell pepper, chopped
• 2 garlic cloves, minced
• 1 lb. extra-lean ground beef
• 1 1 /2 tsp. dried oregano
• 1/2 cup tomato sauce
• 1/2 cup grated Parmesan cheese
• 1/4 tsp. salt
• 1/4 tsp. freshly ground black pepper

Makes 4 Servings

1.  Preheat the oven to 400 F.
2. Pierce the eggplant in 2 or 3 places and place on a baking sheet. Roast, turning once or twice, for 20 minutes, or just until tender. When cool enough to handle, lengthwise and scoop out the pulp, leaving a 1/2" to 3/4" shell. Set the shells aside. Chop the pulp and let drain in a colander in the sink.
3. Heat 1 tablespoon of the oil in a large skillet over medium heat. Add the onion and bell pepper and cook, stirring occasionally, for 8 minutes, or until tender. Add the garlic and beef and cook, stirring to crumble the beef, for 5 minutes, or until no longer pink. Stir in the eggplant pulp, oregano, and tomato sauce. Reduce the heat to low and cook, stirring occasionally, for 15 minutes, or until thick. Stir in 1/4 cup of the cheese, salt, and black pepper.
4. Place the eggplant shells on a baking sheet and evenly divide the beef mixture among them. Sprinkle with the remaining 1/4 cup cheese and drizzle with the remaining 1 tablespoon oil. Roast for 15 minutes, or until lightly browned on top.

WW POINTS VALUE: 9 pts.

Note: This recipe appears in the South Beach Diet Cookbook. The folks at South Beach have done it again with some great Italian comfort food. You can have your Italian comfort food and eat it too when you're kick starting your healthy lifestyle. Don't be intimidated by this dish; it actually tastes delicious. The eggplant mixed in with the beef, tomato sauce and vegetables is savory and filling. I highly recommend making this dish on a Sunday because Italian comfort food is best enjoyed when you have a relaxing afternoon to prepare and enjoy your meal.

Super-Easy Spaghetti & Meatballs

Ingredients:

• 1 lb. lean ground beef
• 1/4 cup plain dried bread crumbs
• 1/4 cup grated Parmesan cheese
• 1 large egg
• 2 garlic cloves, minced
• 1  1/2 tsp. dried Italian seasoning
• 1 1 /2 tsp. salt
• freshly ground black pepper
• 12  oz. whole wheat spaghetti
• 1 (24 oz.) jar fat-free tomato sauce
• 1/4 cup chopped basil

Makes 6 Servings

1. Preheat oven to 350 F. Line large rimmed baking sheet with parchment paper.
2. Mix together beef, bread crumbs, Parmesan, egg, Italian seasoning, and salt in a large bowl until blended well but not over mixed. With damp hands, shape into 30 (1 1/4-inch) meatballs and place on prepared baking sheet. Bake, shaking baking sheet every 5 minutes for even browning, until cooked through, about 15 minutes. Keep warm.
3. Meanwhile, cook spaghetti according to package directions. Drain and keep warm.
4. Heat tomato sauce in large pot over medium-low heat. Add meatballs and spaghetti; toss until coated evenly with sauce. Transfer to  serving bowl and sprinkle with basil.

WW POINTS VALUE: 11 pts.

 

Note: This recipe appears in the WW Family Meals Cookbook. You can have your spaghetti and meatballs and eat them too. This classic Italian comfort food is very easy to prepare and enjoyable to eat. If you  don't have Italian seasoning on hand, use a combination of basil, oregano, and/or parsley and the meatballs will be just as tasty. I highly recommend using homemade Puttanesca Sauce in this recipe because the sauce  ands a touch of zing to a classic comfort food.

Turkey Meat Loaf

Ingredients:

• 2 tsp. extra-virgin olive oil
• 3/4 cup finely chopped onion
• 1/2 cup finely chopped celery
• 1/2 cup finely chopped green bell pepper
• 3 garlic cloves, minced
• 1 1/2 lbs. ground turkey
• 3/4 cup quick-cooking rolled oats
• 1/4 cup low-sodium chicken broth
• 1/4 cup tomato paste
• 1 egg, slightly beaten
• 1/2 tsp. ground cumin
• 1 tsp. freshly ground black pepper
• 1/4 cup tomato sauce
• 1 tbsp. honey
• 1/2 tsp. ground cumin

Makes 8-10 Servings

1. Preheat oven to 350 F. Line a 9x5x3-inch loaf pan with foil, letting extend slightly over sides; set aside. In a large skillet, heat olive oil over medium heat. Add onion, celery, bell pepper, and garlic; cook about 5 minutes or until tender, stirring occasionally.
2. In a large bowl combine the cooked vegetables, ground turkey, oats, chicken broth, 1/4 cup tomato sauce, egg, 1/2 teaspoon cumin, and ground black pepper. Mix well. Spoon into prepared pan; press firmly. Bake for 45 minutes.
3. Meanwhile, in a small bowl combine 1/4 cup tomato sauce, honey, and 1/2 teaspoon cumin. Spoon over meatloaf in pan. Bake for 15-25 minutes more or until juices run clear and an instant-read thermometer inserted in center of meat loaf registers 165 F.
4. Let meat loaf stand in pan on a wire rack for 10 minutes. Carefully lift meat loaf from pan using foil. Using a large spatula, transfer meat loaf from foil to a serving platter. Slice to serve.

WW POINTS VALUE: 5 pts.

 

Note: This recipe appears in the Sonoma Diet Cookbook. This is elegant comfort food with flavor. I never like meatloaf as a kid but I enjoy it as an adult. You can use ground turkey, chicken or pork in this meatloaf recipe and it will still be delicious. You also have 3 servings of vegetables in this meatloaf too. The original recipe called for tomato sauce to be use in the meatloaf. Tomato paste works just as well keeping the textures together and flavorful at the same time. The glaze on top of the meatloaf is sweet and saucy adding a nice touch to the meatloaf. You can also enjoy a glass of  Merlot with this meatloaf too!

Five-Ingredient Tomato-Cheese Pizza

Ingredients:

• 3/4 lb. whole wheat pizza dough, at room temperature
• cornmeal, for the pan
• 1/2 cup tomato sauce
• 1/4 tsp. red pepper flakes
• 1 cup shredded part-skim mozzarella cheese
• 2 tbsp. grated Parmesan cheese

Makes 8 Servings

1. Place oven rack on bottom rung oven and preheat oven to 500 F.
2. Turn dough onto lightly floured work surface. With lightly floured rolling pin, roll dough into 12-inch round. Sprinkle pizza pan or large baking sheet with cornmeal. Transfer dough to prepared pan, gently pulling dough back into 12-inch round. (If dough resists, cover lightly with clean kitchen towel and let rest about 10 minutes.)
3. Spread tomato sauce over dough; sprinkle with red pepper flakes. Top evenly with mozzarella and Parmesan. Bake until crust is golden and cheeses are melted, 12-15 minutes.

WW POINTS VALUE: 4 pts.

 

Note: This recipe appears in the WW Family Meals Cookbook. This is a quick and easy dish that is better than takeout. The only thing hard about this recipe is actually rolling out the dough because pizza dough sometimes has a mind of its own. This pizza tastes better and is cheaper than what you would order at a pizzeria. I highly recommend putting on homemade tomato sauce on this pizza as well as fresh herbs like basil and oregano for a more authentic Italian taste. It will be more than 5 ingredients but it's worth it.

Spicy BBQ Shrimp & Rice

Ingredients:

 

Rice:

• 1 tbsp. extra-virgin olive oil
• 3 scallions, white and green parts thinly sliced and kept separate
• 1 medium green bell pepper, finely chopped
• 1 cup quick-cooking whole-grain brown rice

Shrimp:

• 1 tbsp. extra-virgin olive oil
• 1 tbsp. paprika
• 1 tsp. garlic powder
• 1/2 tsp. dried thyme
• 4 scallions, thinly sliced
• 1 tbsp. fresh lemon juice
• 1 tbsp. Worcestershire sauce
• 3/4 cup tomato sauce
• 2 tbsp. granular sugar substitute
• 2 tsp. hot pepper sauce
• 2 lbs. large shrimp, peeled & deveined

Makes 4 Servings

1. For the rice: In a large saucepan, heat oil over medium heat. Add scallions whites and pepper; cook, stirring, until vegetables just begin to soften, about 5 minutes. Add rice and stir to coat. Add water, cover, and cook rice according to package directions.
2. For the shrimp: While the rice is cooking, in a large skillet heat the oil over medium heat. Add paprika, garlic powder, and thyme; cook, stirring until fragrant, about 1 minute. Stir in scallions, lemon juice, Worcestershire sauce, tomato sauce, sugar substitute, and hot pepper sauce; cook, 1 minute more. Add shrimp and toss to coat with sauce; cover and cook 2-3 minutes, or until shrimp turn pink. Remove from heat and keep warm.
3. To serve, divide rice among 4 plate, top with shrimp and sprinkle with scallion greens.

 

WW POINTS VALUE: 8 pts.

 

Note: This recipe appears in the South Beach Diet Taste of Summer Cookbook. This is an easy meal you can enjoy for lunch or dinner in warm weather and not feel guilty about eating BBQ. If you love BBQ and spice, this dish is for you. This dish packs heat and flavor. Don't worry if your dish looks messy when you're plating it. It may look like a hot mess but it's really delicious. 

Beef Fondue

Ingredients:

• 2 lbs. beef tenderloin, cut into 1-inch cubes
• 1 recipe South Beach Teriyaki Sauce
• 1 recipe South Beach Tomato Sauce
• 1 recipe South Beach Barbecue Sauce
• 1 recipe South Beach Cocktail sauce
• 1 recipe South Beach Ketchup
• canola oil or beef or chicken broth

Makes 4 Servings

 

Evenly divide the beef among 4 individual dishes. Place the sauces in individual bowls. Heat the oil or broth in a fondue pot to about 375 F. Using skewers, dip the beef tenderloin cubes in to the hot oil or broth to cook it. Then dip the beef into one of the sauces.

 

WW POINTS VALUE: 8 pts.

 

Note: This recipe appears in the South Beach Diet Cookbook. This is a great dish to serve when you're having company over. I tried this dish this past weekend but it didn't work out as I had hoped because the fondue pot wasn't working properly. This dish will work if you have a fondue pot that works. If not, you can always sauté or grill the meat and then serve them alongside the dipping sauces. 

Turkey Cutlets Parmesean

Ingredients:

• 4 (1/4- lb.) turkey breast cutlets
• 2 large egg whites
• 1/3 cup Italian seasoned dry bread crumbs
• 3 tbsp. all-purpose flour
• 1 tbsp. extra-virgin olive oil
• 2 2 /3 cups fat-free tomato sauce
• 1/2 cup shredded part-skim mozzarella cheese
• 1/4 cup Parmesan cheese

Makes 4 Servings

1. Gently pound the turkey cutlets to a scant 1/4-thickness with a meat mallet or heavy saucepan.
2. Lightly beat the egg whites in a medium bowl. Spread the bread crumbs on a plate. Spread the flour on a second plate. Working with 1 piece of turkey at a time, dip both sides into the flour; shake off the excess flour. The dip the turkey into the egg whites and then into the bread  crumbs to coat; set aside. Repeat with remaining cutlets, egg whites, and bread crumbs.
3. Heat the oil in a large skillet over medium-high heat. Add the coated turkey cutlets and cook until browned and cooked through, about 3 minutes on each side. Reduce the heat and pour the pasta sauce over the cutlets. Top each cutlets with 2 tablespoons of the mozzarella cheese and 1 tablespoon of Parmesan cheese. Cover and simmer until the sauce is hot and the cheese melts, about 4 minutes.

WW PPOINTS VALUE: 8 pts.

 

Note: This recipe appears in the WW Ultimate Chicken Cookbook. This is an Italian restaurant classic you can make at home in minutes. This meal is so good  you will never go out andorder this meal at a restaurant again. Don't forget to season the turkey or chicken with salt, freshly ground black pepper and minced garlic for flavor and taste. Also, if you don't have seasoned dried bread crumbs, add Italian herbs such as basil, oregano or parsley with the dried bread crumbs for more flavor. If you're really pressed for time, after topping the chicken with the sauce and cheeses, put it under a broiler, cook it until the cheese melts ( about 3-4 minutes) and then serve it hot. You can serve this meal with pasta and marinara sauce or sautéed vegetables and your meal will be deliciously elegant.

Eggplant Parmigiana

Ingredients:

• Cooking spray
• 1/3 cup seasoned breadcrumbs, Italian-style
• 1 Tbsp grated Parmesan cheese
• 1 tsp dried Italian seasoning
• 2 garlic cloves, minced
• 1 medium eggplant
• 2 large egg whites, lightly beaten
• 1 1/2 cups tomato sauce
• 1/2 cups shredded part-skim mozzarella cheese

Makes 4 Servings

1. Preheat oven to 350°F. Coat a 9 X 13-inch baking dish with cooking spray; set aside.
2. Combine bread crumbs, Parmesan cheese, Italian seasoning and garlic powder in a medium-size bowl; set aside. Remove skin from eggplant and trim off ends; slice eggplant into 1/2-inch-thick slices.
3. Dip eggplant first into egg whites and then into bread crumb mixture. Bake eggplant on a nonstick cookie sheet until lightly browned, about 20 to 25 minutes, flipping once.
4. Place a layer of eggplant on bottom of prepared baking dish, then add 1/3 of tomato sauce and 1/3 of mozzarella cheese. Repeat with 2 more layers in same order. Bake until cheese is melted and sauce is bubbling, about 10 minutes more.

WW POINTS VALUE: 4 pts. (4 pieces per serving)

Note: This recipe appears on www.weightwatchers.com. You can make this Italian restaurant classic at home at a fraction of what you pay out and it's much healthier for you since it's baked and not fried. This is a nice alternative to chicken or veal parmigiana if you want a vegetarian version. I highly recommend serving pasta with marinara sauce for an authentic Italian meal along with a glass of red wine of your choice and you'll feel like you're in Italy.

Tamale Casserole

Ingredients:

• 4 tsp canola oil
• 1 green bell pepper, seeded and chopped
• 2 red onions, chopped
• 1 jalapeno, seeded deveined and minced
• 1 garlic clove, minced
• 1/2 lb. ground turkey breast
• 1 cup tomato sauce
• 1 cup frozen corn kernels
• 3/4 tsp salt
• 1/2-1 tsp hot Mexican chili powder
• 2 cups water
• 2/3 cup stone-ground yellow cornmeal
• 1/3 cup shredded fat-free Monterey Jack Cheese

Makes 4 Servings

1. In a large skillet over medium heat, heat the oil. Saute the bell pepper, onions, jalapeno and garlic until softened, about 5 minutes. Add the turkey and cook, breaking apart with a wooden spoon, until browned, 5-8 minutes. Stir in the tomato sauce, corn, 1/2 teaspoon of the salt and the chili powder; bring to a boil. Reduce the heat and simmer, covered, stirring once or twice, until the sauce thickens slightly, about 15 minutes. Transfer to an 8-inch-square baking dish.
2. Preheat the oven to 350 F. In a medium saucepan, bring 1 cup of the water and the remaining 1/4 teaspoon salt to a boil. In a medium bowl, whisk the cornmeal into the remaining 1 cup water. Slowly pour the moist cornmeal into the boiling water in a thin steady stream, stirring constantly with a wooden spoon until the mixture comes back to a boil. Reduce the heat and cook, stirring constantly, until the mixture thickens and begins to form large bubbles, about 5 minutes. Spread over the turkey so that it is completely covered. Bake 25 minutes,  then sprinkle with the cheese and bake until the cheese melts, about 5 minutes longer. Let stand 10 minutes before serving.

WW POINTS VALUE: 6 pts (1/4 of casserole per serving)

 

Note: This recipe appears in the WW New Complete Cookbook. Tamales are a traditional Mexican dish made of different fillings such as chopped meat and vegetables. They are coated with masa, a traditional Hispanic cornmeal dough, and wrapped in a cork husk that is tied and steamed until the dough is cooked through. This version eliminates the corn husks and is made into a casserole. This comfort foos may look like a hot mess but it is absolutely delicious. This casserole is filled with lean protein and veggies and will quickly fill you up. You can use ground chicken or ground turkey in this recipe and the casserole will still be delicious. If you don't have any canola oil on hand, I highly recommend using Chipotle Infused Extra Virgin Olive Oil from the Imperial Olive in Williamsburg, VA because it will give the casserole an extra kick of heat. For more info, visit www.TheImperialOlive.com. 

Oven-Fried Mozzarella Sticks

Ingredients:

• olive oil cooking spray
• 8 oz. tomato sauce
• 2 tsp ground oregano, divided
• 3 slices whole wheat bread, torn
• 1 tsp dried thyme
• 8 oz. part-skim mozzarella cheese, cut into 8 finger-like strips
• 2 tbsp honey mustard

Makes 4 Servings

1. Preheat oven to 400ºF. Coat a baking sheet with cooking spray.
2. In a small saucepan, combine tomato sauce and 1 teaspoon of oregano; set pan over low heat and simmer 10 minutes.
3. Meanwhile, in a food processor, combine bread, remaining teaspoon of oregano and thyme; process until mixture resembles fine crumbs. Place crumbs in a shallow bowl. (Tip: Use the ends of the loaf of bread for the bread crumbs since those slices are often uneaten.)
4. Coat cheese sticks with honey mustard. Transfer cheese to bread crumb mixture and turn to coat. Arrange cheese on prepared baking sheet and lightly coat with cooking spray.
5. Bake until golden brown, about 4 to 5 minutes. Serve with warmed tomato sauce on the side. 

 

WW POINTS VALUE: 5 pts (2 cheese sticks and about 1/4 cup of sauce per serving)

 

Note: This recipe appears on www.weightwatchers.com. This is what I like to think as bar food but also comfort food. Who doesn't love Italian food and who does not love mozzarella sticks? Normally, mozzarella sticks are deep fried and high in fat. These guilty plaesures are quick and easy and are baked. I highly recommend serving these as appetizers before your main course or even as a snack when you're watching TV. These treats are like pizza without the bread crust.

 



Grilled Roasted Pepper, Red Onion and Mozzarella Pizzas

Ingredients:

• 4 (8-inch) whole-wheat tortillas
• 1/4 cup canned tomato sauce
• 4 ounces shredded part-skim mozzarella cheese (1 cup)
• 1/2 cup roasted red pepper (from a jar), cut into 1/4-inch-wide strips
• 1/2 small red onion,  very thinly sliced
• 1/8 tsp salt
• freshly ground black pepper

Makes 4 Servings

1. Lightly coat a grill or grill pan with cooking spray and heat to medium-high. Grill tortillas until lightly puffed and browned on the bottom, about 1 minute. Transfer to a cutting board, grilled side up. Spread tortillas evenly with tomato sauce and top with equal portions of cheese, red pepper and onion.
2. Return the pizzas to the grill, toppping side up. Cover and cook until cheese is melted, about 1 minute. Transfer pizzas to 4 plates, season with salt and pepper to taste. Serve hot.

WW POINTS VALUE: 4 pts

Note: This recipe appears in the South Beach Diet Taste of Summer Cookbook. If you're thinking about calling to order a pizza in this heat wave, PUT DOWN THE PHONE RIGHT NOW! You don't need to call for pizza when you can make this in 20 minutes or less. You can easily buy these ingredients at your grocery store which makes these pizzas easy work. I highly recommend adding garlic or red pepper flakes and/or herbs for more flavor or heat. These are the second thin-crust pizzas from the South Beach Diet and the folks at South Beach did not disappoint. Those folks know how to make delicious gourmet burgers and they also make delicious gourmet thin crust pizzas. These pizzas should be served at your next gathering because it's a compliment to Italy and the Mediterranean and your guests will love you for giving them their own individual pizzas.

Pulled Turkey Sandwiches

Ingredients:

• 1 (14 oz.) can lower-sodium chicken broth
• 1 (8 oz.) can no-salt-added tomato sauce
• 2 tbsp apple cider vinegar
• 2 tbsp sugar-free pancake syrup
• 3 garlic cloves, minced
• 1 tbsp Worcestershire sauce
• 2 tsp mustard powder
• 1 tsp red pepper flakes
• 1 1/2 lbs. boneless, skinless turkey breast, cut into 4 or 5 pieces
• 4 whole-wheat or whole-grain hamburger buns (optional)

Makes 4 Servings

1. In a medium saucepan, combine the chicken broth, tomato sauce, vinegar, syrup, garlic, Worcestershire sauce, mustard powder and pepper flakes; bring to a boil over medium-high heat. Reduce the heat to low and add turkey; cover and simmer for 30 minutes.
2. Using a slotted spoon, transfer turkey to a large bowl to cool for about 10 minutes. Continue cooking sauce, uncovered, untilreduced by half, 10 -15 minutes (you should have at least 1 cup). Remove from the heat and transfer 1/2 cup of the sauce to a small bowl, leaving remaining sauce in the pan.
3. Using 2 forks, shred (pull) turkey. Return pulled turkey to the saucepan and stir to coat evenly with remaining sauce. Cook over low heat just to warm through, about 3 minutes. Divide turkey meat among buns, if using, and drizzle evenly with reserved sauce. Serve warm.

WW POINTS VALUE: 7 pts with bun, 5 pts without bun

Note: This recipe appears in the South Beach Diet Taste of Summer Cookbook. If you are ever having a barbeque, this is the dish to serve. I love  a good barbeque once in a while and this pulled barbeque was absolutely delicious. Pulled meats are very popular in the American South during the summer. Pulled meats are cooked slowly until they are juicy and tender enough to be easily pulled apart or sliced. This sauce was such a nice treat because it was so sweet and tangy and it melted right in your mouth. You can use this sauce with chicken, beef or pork and your meal will still be delicious. You won't miss the buns the pulled meat is that good. I highly recommend serving Savory Cheddar Cheese Biscuits and Citrusy Hot Pepper Slaw for  a yummy barbecue.