Mug Scramble

 Ingredients:

• ¾ cup arugula, fresh, chopped
• 2 Tbsp. red bell pepper, diced
• 2 Tbsp. tomatoes, diced
• 2 large eggs
• 1 Tbsp. unsweetened almond milk
• 1 Tbsp. cheddar cheese, shredded
• Nonstick cooking spray
• Salt 
• freshly ground black pepper

Makes 1 Serving

1. 1.Spray a large microwave-safe mug lightly with nonstick cooking spray. Add the vegetables and microwave on high for about a minute or until vegetables are soft. Drain any excess liquid from the mug when finished cooking.
2. 2.Crack the eggs into the mug. Add the almond milk and whisk well with a fork. Microwave on high for 45 seconds.
3. 3.Remove the mug and stir. Microwave for another 45 seconds to a minute or until your scrambled eggs are nice and set. Note: Microwave ovens may vary, so adjust your cooking time accordingly.
4. 4. Top your mug with cheese, salt and pepper. Let your mug cool for about 5 minutes before eating. 

WW POINTS VALUE: ? 

Note: This recipe appears on www.palm.southbeachdiet.com/recipes. Who says fast food is not good for you?  You can make this scramble in less than 10 minutes and you will have a filling and tasty breakfast. This Mug Scrambles tastes just as delicious as your favorite omelet. Packed with mouthwatering ingredients like fresh arugula, tomatoes, bell peppers and cheddar cheese, this Mug Scramble can be popped in the microwave for less than two minutes and enjoyed on your way out the door. If you don't have arugula on hand, use kale or spinach and the dish will be just as good. 

Sweet Potato Egg Cups

 Ingredients:

For the Crust:

• 1 medium sweet potato, peeled and shredded
• 1/4 tsp. sea salt
• 2 tsp. coconut oil, melted
• 1/4 tsp. freshly ground black pepper
• 1/4 tsp. garlic powder

For the Egg Cups:

• 12 large eggs
• 1/2 cup heavy cream
• 1/4 tsp. sea salt
• 1/2 tsp. freshly ground black pepper
• 1/4 cup chopped spinach
• 1/4 cup diced tomatoes
• 1/4 cup feta cheese
• 1/4 cup shredded cheddar cheese

Makes 12 egg cups (3 egg cups per serving)

1. Preheat the oven to 400 F. Line a 12-cup muffin tin with silicone cups or paper cupcake liners and set aside. 
2. Combine the sweet potato and sea salt in a strainer and toss to coat. Let the mixture sit for 20 minutes to release any excess water. Transfer the sweet potato to a piece of cheesecloth and squeeze out the water. 
3. Put the sweet potatoes in a bowl and add the coconut oil, black pepper, and garlic powder. Toss to combine. 
4. Divide the sweet potato mixture evenly between the 12 muffin cups with the tip of a spoon. 
5. Bake for 15 minutes. Remove the muffin tin from the oven.
6. While the sweet potatoes are cooking, prepare the egg cups by adding the eggs, heavy cream, salt pepper, spinach, and tomatoes to a bowl and whisk to combine. 
7. Pour equal amounts of the egg mixture into the baked sweet potato cups. Top with the feta and cheddar. 
8. Bake for 15-20 minutes, or until the eggs are set. 
9. Remove from the oven and allow the egg cups to cool slightly before serving. 

WW POINTS VALUE: 9 pts. 

Note: This recipe appears in the New Keto-Friendly South Beach Diet book. Egg cups are great for breakfast or as a snack. These cups are an easy portable source of protein; they are freezer friendly and can be made in advance. These particular egg cups are flavorful and savory and they will quickly fill you up. The combination of eggs, cheese and vegetables is quite delicious when they are done right. 

Mediterranean Chicken Bowl

 Ingredients:

Chicken:

• 1.5 lb. chicken breast, cut into 1 inch cubes
• 3 Tbsp. olive oil
• 2 Tbsp. lemon juice
• 1 Tbsp. Red Wine Vinegar
• 1 Tbsp. dried oregano
• 1 Tbsp Za'atar Seasoning (or other greek seasoning)
• 1 tsp. garlic powder
• 1/2 tsp. salt
• 1/4 tsp. pepper

Mediterranean Salsa:

• 1 English cucumber, diced
• 1 cup tomatoes, diced
• 1/2 cup red onion, diced
• 3/4 cup kalamata olives
• 3 Tbsp. olive oil
• 1 Tbsp. red wine vinegar
• 1 tsp. dried oregano
• 4 cups frozen cauliflower rice
• salt 
• freshly ground black pepper
• 1/2 cup store bought Tzatziki sauce

Makes 8 Servings

1. Prepare the chicken by cutting into 1-inch cubes. Place chicken into a resealable storage bag with the remaining ingredients. Toss to coat evenly. Let chicken marinade for at least 30 minutes.
2. While the chicken is marinating make the Mediterranean salsa by dicing the cucumber, tomatoes and onion. Place into a medium bowl with the olives and toss with olive oil, vinegar and oregano.
3. Reheat the frozen cauliflower rice according to package instructions. Once heated through, place a paper towel on top of the cauliflower rice and press down to soak up the extra liquid. Season with salt and pepper as needed. Set aside.
4. After the chicken has marinated, heat a large skillet over medium heat. Add the chicken and the marinade into the pan and spread out into an even layer. Cook for approximately 4 minutes each side or until the chicken is cooked through. Remove from pan and set aside.
5. To assemble the bowls, divide the chicken and cauliflower rice evenly between four bowls. Top with the salsa and Tzatziki.

WW POINTS VALUE: ?

Note: This recipe appears on the website palm.southbeachdiet.com/recipes.  Her is another dish to kickstart your weight loss journey or healthy lifestyle. The flavors of the Mediterranean burst with flavor and fill you up. If you were to go to a fast food joint, a chicken bowl would probably be filled with fried chicken, mashed potatoes or rice and little or no vegetables. This chicken bowl is reimagined with grilled chicken, homemade salsa and cauliflower rice. This bowl is packed with protein and vegetables and will fill you up for lunch or dinner. 

Heirloom Tomato Lasagna

 Ingredients:

• 2 medium zucchini or yellow squash, sliced lengthwise 1/4-inch thick
• 3 tbsp. extra-virgin olive oil
• 1 medium onion, finely chopped
• 3 cups cremini mushrooms, sliced
• 1 tbsp. fresh lemon juice
• 1/2 small red bell pepper, chopped
• 2 garlic cloves, minced
• 1/2 cup canned chopped artichoke hearts, rinsed
• 2 tbsp. fresh basil leaves, shredded
• 1 tbsp. fresh oregano leaves, chopped
• 3 large heirloom tomatoes, sliced 1/2-inch thick, divided
• 1 cup whole-milk ricotta cheese
• 1/4 cup grated Parmesan cheese

Makes 6 Servings

1. Preheat the oven to 375 F. Lightly grease a 9-inch square baking dish and set it aside. 
2. Place the sliced zucchini in a colander and sprinkle it lightly with salt; set it aside. 
3. Heat the olive oil in a large skillet over medium heat. Add the onion and saute it until softened, about 3-4 minutes. Stir in the mushrooms, lemon juice, red bell pepper, and garlic. Cook for 5-6 minutes, until the vegetables are tender and the liquid has evaporated. 
4. Stir in the artichoke hearts, basil and oregano and season with salt and pepper to taste. Turn off the heat. 
5. Pat dry the zucchini slices with paper towels. 
6. Cover the bottom of the prepared dish with slightly overlapping tomato slices, using half the slices. Layer the zucchini, mushroom mixture, ricotta cheese, and most of the Parmesan, retaining a small amount for the topping. Finish off the dish with the remaining tomatoes. Brush the top of the tomatoes with a little olive oil, sprinkle them with salt and pepper, and scatter the remining  Parmesan on top. 
7. Bake for 18-20 minutes, or until the tomatoes begin to brown. Let the lasagna cool slightly in the baking dish before slicing  into 6 evenly cut pieces and serving. 

WW POINTS VALUE: 6 pts. 

Note: This recipe appears in the New Keto-Friendly South Beach Diet book. This is a new and colorful take on a traditional comfort food. This version of lasagna is gluten-free with vibrant flavors of the Mediterranean. This lasagna has six servings of vegetables and will leave a nice aftertaste in your mouth. If you don't have ricotta cheese on hand, cottage cheese works just as well. You can make this dish ahead of time and refrigerate it until you are ready to cook it and enjoy it. 

Chicken Cobb Salad

Ingredients:

• 2 tbsp. white wine vinegar
• 1 tbsp. fresh lemon juice
• 1 tbsp. Dijon mustard
• 4 tsp. extra-virgin olive oil
• 1/4 tsp. freshly ground black pepper
• 1/8 tsp. salt
• 6 cups mesclun greens
• 2 cups bite-size pieces cooked chicken breast
• 2 tomatoes diced
• 1 avocado halved, pitted, peeled and cut into 1/2-inch pieces
• 2 hard-cooked large egg whites, finely chopped
• 3 slices bacon, crisp-cooked, drained and crumbled
• 2 tbsp. crumbled blue cheese

Makes 6 Servings (1 cup per serving)

1. To make the dressing, whisk together the vinegar, lemon juice, mustard, oil, pepper and salt in a small bowl until blended, set aside. 
2. Place the greens on a large serving platter. Arrange the chicken, tomatoes, and avocado in rows on top of the greens. Sprinkle the salad with the cooked egg whites, bacon, and cheese. Drizzle with the dressing and serve at once. 

WW POINTS VALUE: 5 pts. 

Note: This recipe appears in the WW Ultimate Chicken Cookbook. A cobb salad is a wonderful dish to enjoy for lunch or dinner. The Cobb salad originated at the Brown Derby restaurant in Hollywood in 1937. The owner, Bob Cobb, used the ingredients he had on hand to create what was to become a famous and delicious main course salad. This salad is flavorful and filling and is great for on-the-go or at home. 

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. 

Pesto Pasta Salad

Ingredients:

• 3 tbsp. pine nuts
• 1 medium garlic clove, unpeeled
• 6 oz. whole wheat penne
• 1 1/2 cups packed fresh basil leaves
• 1 cup packed baby spinach leaves
• 1 tbsp. fresh lemon juice
• 1 tbsp. extra-virgin olive oil
• 1/3 cup grated Parmesan cheese
• 1/4 cup fat-free cottage cheese
• salt
• freshly ground black pepper
• 2 medium tomatoes, coarsely chopped

Makes 4 Servings

1. Bring a large pot of lightly salted water to a boil. 
2. Meanwhile, in a small ungreased skillet over medium-low heat, toast the pine nuts, shaking the pan often, until golden and fragrant, 1-2 minutes. Pour onto a plate to stop the cooking. 
3. Add the garlic to the boiling water and cook for 1 minute. Using a slotted spoon, remove from the water. When cool, peel and coarsely chop.
4. While the garlic is cooling, add the pasta to the boiling water and cook according to package directions. Reserving 1/4 cup of the cooking water, drain the pasta in a colander and rinse under cool running water. Drain well. 
5. While the pasta is cooking, make the pesto: In a food processor pulse the pine nuts, garlic, basil, spinach, lemon juice, oil, and 2 tablespoons water until combined. Add the Parmesan and cottage cheese. Process until well combined. Season with salt and pepper to taste. 
6. In a large serving bowl, toss the cooled pasta with the pesto, slowly adding reserved cooking water until the sauce is desired consistency. Fold in the tomatoes and serve. 

WW POINTS VALUE: 8 pts. 

Note: This recipe appears in the South Beach Super Quick Cookbook. Pasta is a wonderful comfort food once in a while. A pasta salad can be very delicious and filling for lunch or dinner and this particular salad does just that. Adding spinach or kale to the pesto keeps the color and boosts it will a touch more vitamins and minerals. You can cook this salad once and eat it twice. You can add cooked chicken or pork for a higher protein meal or make a double or triple batch of pesto and toss the salad with steamed vegetables of your choice. 

Big Easy Shrimp

Ingredients:

• 2 strips turkey bacon or Canadian bacon
• 1 onion, chopped
• ½ green bell pepper, chopped
• 1 rib celery, chopped
• 1 clove garlic, minced
• 1 can (16 ounces) chopped tomatoes
• 1 bay leaf
• ½ tsp. freshly ground black pepper
• 1 tsp. Worcestershire sauce
• 1 tsp. hot-pepper sauce
• 1 pound medium shrimp, peeled and deveined

Makes 4 Servings 

1. Cook the bacon in a large skillet over medium heat until crisp. Place on a paper towel-lined plate to drain. Crumble when cool. Remove and discard all but 1 tablespoon of drippings from the skillet.
2. In the hot drippings over medium heat, cook the onion, bell pepper, and celery for 5 minutes, or until tender. Stir in the garlic and cook for 1 minute. Add the tomatoes (with juice), bay leaf, black pepper, Worcestershire sauce, and hot-pepper sauce. Heat to boiling. Reduce the heat to low and simmer for 20 minutes. Add the shrimp and bacon and cook for 10 minutes, or until the shrimp are opaque. Remove and discard the bay leaf before serving.

WW POINTS VALUE: 4 pts. 

Note: This recipe appears in the South Beach Diet Cookbook. This dish has Creole flavors and is both filling and flavorful. This dish has plenty of vegetables and they go great with the shrimp. You can enjoy this dish on Phase 1 but you can add cooked brown rice if you're on Phase 2. The rice goes great with the shrimp and vegetables.

One Pan Moroccan-Spiced Salmon Salad

Ingredients:

• 6 oz. salmon fillet
• 5 tsp. extra virgin olive oil
• Moroccan spice blend (1/8 tsp. each of cumin, ginger, cinnamon, coriander, cayenne, ground cloves, turmeric and allspice)
• ½ cup cucumbers, sliced (or about 6 slices)
• ½ cup grape tomatoes, sliced (or about 12 small tomatoes)
• 2 Tbsp. onions
  
• 2 tbsp. mixed greens
• 4 walnut halves
• 2 tsp. balsamic vinegar

Makes 2 Servings

1. Preheat the oven to 350° F. Brush salmon front and back with a teaspoon of olive oil (half of a teaspoon per three ounces of salmon filet). Combine your spices, mix and brush salmon lightly with spice blend. You can store any excess spices in an airtight container for future use or cook additional salmon filets if desired.
2. Place salmon on a baking sheet or glass baking dish and cook for about 20 minutes or until salmon is cooked through.
3. While salmon is cooking, gather remaining ingredients and slice cucumbers, tomatoes and onions.
4. Place one cup of lettuce, a quarter of a cup of sliced cucumber (or about three slices), a quarter of a cup of sliced grape tomatoes (or about six small tomatoes), one tablespoon of sliced onion and two walnut halves in each salad bowl. Toss with two teaspoons of extra virgin olive oil and one teaspoon of balsamic vinegar. 
5. Remove salmon from oven, place on top of salad bowl and enjoy!

WW POINTS VALUE: 7 pts. 

Note: This recipe appears on www.southbeachdiet.com. This is a very filling and flavorful meal to enjoy for lunch or dinner. Moroccan flavors are spicy and can help you will with your health. Salmon is also good for you with omega-3 fats and is heart healthy. The salad  is flavorful and crunchy and will fill you up as well. You can also grill the salmon and the meal will be just as tasty. 

Zesty Salad Nicoise

Ingredients:

Dressing:

• 1/3 cup extra-virgin olive oil
• 3 tbsp. fresh lemon juice
• 1 1/2 tsp. Dijon mustard
• 2 tsp. grated lemon zest
• 1 small garlic clove, minced
• 1/4 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 24 pitted black olives, finely chopped (1/2 cup)

Salad:

• 1/2 lb. green beans, trimmed
• 3 (6 oz.) cans water-packed chunk light tuna, drained and flaked
• 1 (3/4 lb.) head romaine lettuce, cut into bite-size pieces
• 1/4 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 2 medium tomatoes, cut into 8 wedges each
• 2 hard boiled eggs, finely chopped

Makes 8 (2 cup) Servings

1. For the dressing: Whisk together oil, lemon juice, and mustard in a small bowl. Add zest, garlic, salt, pepper, and olives and whisk to combine. 
2.  For the salad: Bring a large saucepan of lightly salted water to a boil. Add beans and cook just until crisp-tender, 2-3 minutes. Drain in a  colander and immediately run under cold water for 1 minute to stop cooking.  Drain again and pat dry. Cut beans into 1-inch pieces. 
3. Mix tuna with 1/4 cup of the dressing in a medium bowl. In a large bowl, toss beans, lettuce, salt, and pepper with remaining dressing. Transfer to a serving platter. Spoon tuna mixture onto the center of the greens. Arrange tomato wedges around tuna, sprinkle with chopped egg, and serve. 

WW POINTS VALUE: 5 pts. 

Note: This recipe appears in the South Beach Diet Parties & Holidays Cookbook. Nicoise salad can be both filling and flavorful. This version of a Nicoise salad is both zesty and delicious. Don't be afraid of the tuna in this recipe. The tuna goes great with the vegetables and the dressing. The eggs and the dressing can be made up to 2 days in advance and stored in an airtight container in the refrigerator. I highly recommend using Kalamata olives in this recipe because Kalamata olives add a nice touch of zing to anything.   

Roasted Tomato & Chicken-Topped Parmesan Crisps

Ingredients:

• 8 plum tomatoes halved lengthwise
• 2 tsp. extra-virgin olive oil
• 1/2 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 1 cup (4 oz.) grated Parmesan cheese
• 1 tbsp. whole wheat flour
• 1/4 lb. thinly sliced deli-roast chicken breast, cut into 16 pieces
• 4 fresh basil leaves, thinly sliced

Makes 16 Servings (1 piece per serving)

1. Preheat the oven to 375 F. Spray a shallow baking pan with nonstick spray and line a baking sheet with parchment paper or foil.
2. Arrange the tomatoes, cut-side up, in the baking pan. Brush with the oil and sprinkle with the salt and pepper. Roast until the tomatoes are tender and the skins wrinkle, about 1 hour. Remove from the oven and let cool. 
3. Meanwhile, stir together the cheese and flour in a small bowl. Drop the cheese mixture by tablespoons onto the lined baking sheet about 2 inches apart, making a total of 16 rounds. Spread each round of cheese to form 2-inch rounds. Bake until golden, 8-10 minutes. Let the crisps cool about 2 minutes. Using a wide spatula, transfer the cheese crisps to a rack to cool completely. 
4. When cool, transfer the Parmesan crisps to a platter. Place a piece of chicken on each crisp, top with a tomato half, then sprinkle with the basil. 

WW POINTS VALUE: 1 pt. 

Note: This recipe appears in the WW Ultimate Chicken Cookbook. This is what I call a decadent bite to eat. The combination of chicken, Parmesan cheese and roasted tomatoes is absolutely delicious. You can use a grilled, boneless, skinless chicken breast in this recipe and the dish will still be delicious. Roasting tomatoes intensifies the flavor and makes them more succulent and juicy. The Parmesan crisps add a nice, salty touch to the meal. Serve a side of steamed broccoli and you have an elegant meal. 

Baked Tomatoes with Crab

Ingredients:

• 1/2 cup ground nuts such as pecans or walnuts
• 2 large tomatoes, halved
• 1 cup fresh lump crabmeat, well-drained
• 1 cup shredded reduced-fat mozzarella cheese
• 1/2 cup kalamata olives, finely chopped
• 1/2 cup mushrooms, finely chopped
• 1/2 cup parsley, finely chopped
• 1 garlic clove, minced
• 1/2 tsp. dried oregano
• 1/2 tsp. dried basil

Makes 4 Servings (1 tomato half with mixture per serving)

1.  Bake the oven to 350 F. Coat a baking sheet with cooking spray.
2. Place the ground nuts on a plate. Coat both sides of the tomato halves with cooking spray. Dip the cut sides into the nuts to coat well. Place the tomatoes, cut side up, on the prepared baking sheet. 
3. In a large bowl, combine the crabmeat, cheese, olives, mushrooms, parsley, garlic, oregano, and basil. Evenly divide the crab mixture among the tomatoes. 
4. Bake for 15 minutes, or until hot and bubbly. 

WW POINTS VALUE: 7 pts. 

Note: This recipe appears in the South Beach Diet Cookbook. This is a quick, easy and filling dish to make and enjoy to kick-start your lifestyle or get back on track. The combination of shellfish and tomatoes is deliciously divine when it's done right. The original recipe calls for Monterey Jack cheese, but I highly recommend using mozzarella cheese or any other kind of Italian cheese in this recipe for an authentic Mediterranean flare. This dish is very filling and tasty and will leave you satisfied.  

Spiced Sweet Potato-Tomato Soup

Ingredients:

• 1 1/2 lbs. sweet potatoes, peeled and cut into 1/2-inch cubes
• 1/4 cup hulled pumpkin seeds 
• 1 (14 1/2 oz.) can spicy diced tomatoes, with juice
• 1 1/4 cups low-sodium chicken broth
• 3 wedges (3/4 oz. each) light spreadable cheese
• 1/2 tsp. ground coriander
• 1/4 tsp. ground cinnamon
• 1/4 tsp. salt
• 1/4 tsp. freshly ground black pepper

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

1. In a steamer, cook the sweet potatoes for 10-15 minutes, or until tender when pierced with the tip of a knife. 
2. Meanwhile, in a small ungreased skillet, toast the pumpkin seeds over medium heat, tossing occasionally, until lightly browned and puffed up a bit, 3-5 minutes. Scrape onto a plate to top the cooking. 
3. Transfer the hot sweet potatoes to a food processor. Add the tomatoes and their juice, the broth, cheese, coriander, cinnamon, salt and pepper. Puree until smooth. 
4. Ladle the soup into 4 bowls an sprinkle each with 1 tablespoon toasted pumpkin seeds. Serve warm. 

WW POINTS VALUE: 5 pts. 

Note: This recipe appears in the South Beach Diet Super Quick Cookbook. Forget going out for fast food. Make this soup instead and you will be happy and satisfied. This vegetable soup is quick, easy, flavorful and delicious. Who knew the combination of sweet potatoes and tomatoes would make a flavorful combination. I recommend using cream cheese in this recipe to give a soup a creamier texture. I also highly recommend adding minced garlic to the soup mixture in the blender because garlic always makes everything taste better. 

Mexican Turkey and Pepper Stew

Ingredients:

• 3 tbsp. sesame seeds
• 2 tsp. unsweetened cocoa powder
• 1/2 tsp. gluten-free chili powder
• 1/2 tsp. dried oregano
• 3 tsp. extra-virgin olive oil
• 1 lb. turkey cutlets or steaks, cut across the grain into thin strips
• 1 large sweet onion, chopped
• 4 garlic cloves, minced
• 2 medium yellow bell peppers, cut into thin strips 2 inches long
• 1/2 tsp. coarse kosher salt
• 1 can (15 oz.) no-salt-added crushed tomatoes
• 1 cup gluten-free low-sodium chicken broth
• chopped fresh cilantro or flat-leaf parsley, for garnish

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

1. In a spice grinder or coffee grinder, combine the sesame seeds, cocoa powder, chili powder, and oregano. Grind to a fine powder.
2. In a large saucepan or Dutch oven, heat 2 teaspoons of the oil over medium-high heat. Add the turkey strips and cook, stirring, until opaque all over (but still pink in the center), about 2 minutes. Transfer to a plate. 
3. Add the onion, garlic, 1 tablespoon water, and the remaining 1 teaspoon oil to the pan. Scrape up any browned bits from the bottom of the pan and cook, stirring, until the onion begins to soften, about 3 minutes. Add the bell peppers, sprinkle with the salt, and cook until begin to soften, about 3 minutes.
4. Sprinkle the vegetables with the sesame seed mixture and stir to combine. Add the tomatoes and chicken broth. Bring to a simmer and cook for 5 minutes, stirring occasionally, to develop flavors and thicken the stew.
5. Return the turkey (and any juices) to the pan and cook for 1 minute to heat through. Divide the stew among 4 bowl and serve sprinkled with cilantro or parsley, if desired.

WW POINTS VALUE: 7 pts.

Note: This recipe appears in the South Beach Diet Gluten Solutions Cookbook. This stew is a quick and easy dish to enjoy on your gluten-free or healthy lifestyle. Don't worry if it looks messy. This stew is flavorful, delicious and filling. The sesame seeds and unsweetened cocoa powder add richness to the stew. If you want to add more heat to this stew, add a minced jalapeno or serrano pepper to the stew when you cook the bell peppers. If you want to add a finishing touch to this stew, add a tablespoon of sour cream and/or a tablespoon a shredded cheddar cheese for a filling and flavorful Mexican stew. 

Black Bean Guacamole

Ingredients:

• 5 avocados, diced
• 3 scallions, chopped
• 2 limes juiced
• 1/2 cup tomatoes, chopped
• 1 tbsp. cilantro, chopped
• 1 (15 oz.) can black beans, drained and rinsed
• salt
• freshly ground black pepper

Makes 5 cups

1. Place avocados, scallions, and lime juice in a large bowl.
2. Mash avocados to a course puree.
3. Stir in tomatoes, cilantro, and beans.
4. Season with salt and pepper.

WW POINTS VALUE: 3 pts.

Note: This recipe appears in the New Sonoma Cookbook. This is a new take on homemade guacamole. Black beans add flavor and more nutrients to the traditional guacamole. I highly recommend adding a touch of minced garlic to the guacamole because garlic always makes everything taste better. Serve this guacamole with chip, vegetables or even grilled meats and it will taste good. 

Panzanella Salad

Ingredients:

• 3 thin slices whole-grain bread, cut into 3/4-inch cubes
• 1 small garlic clove, minced
• 1/8 tsp salt
• 3 tbsp extra-virgin olive oil
• 3 tbsp red wine vinegar
• 3/4 lb. hearts of romaine lettuce, chopped (8 cups)
• 2 large tomatoes, cut into chuncks
• 1 small red onion, thinly sliced
• 1/2 cup packed fresh basil leaves
• freshly ground black pepper

Makes 6 (1 1/2-cup) Servings

1. Heat oven to 350 F. Place bread cubes on a baking sheet; bake until golden and lightly toasted, about 12 minutes. Cool completely.
2. Meanwhile, mash garlic and salt together in a small bowl. Add oil and vinegar, and whisk to combine.
3. Combine lettuce, tomatoes, onion, basil, and toasted bread cubes in a large bowl. Toss with dressing. Season to taste, and serve.

WW POINTS VALUE: 2 pts.

Note: This recipe appears in the South Beach Diet Parties & Holidays Cookbook. This salad is a compliment to Tuscany: it's earthy, fresh and flavorful. The secret is in the dressing. If you don't have romaine lettuce on hand, spinach, kale and/or arugula will work just as well. Those leafy greens go very well with tomatoes. 

Southwestern Omelet

Ingredients:

• 8 large eggs, beaten
• 2 tbsp. milk
• 1 tbsp. extra-virgin olive oil
• 1/2 cup red onions, diced
• 1/2 cup bell pepper, diced
• 1 tbsp. minced garlic
• 1 tbsp. chile powder
• 1/2 cup tomatoes, chopped
• 1 cup black beans, canned, drained
• 1 tbsp. cilantro, chopped
• 2 oz. cheddar cheese, crumbled
• salt
• freshly ground black pepper

Makes 4 Servings (1 omelet per serving)

1. Heat sauté pan over medium-high heat. Add olive oil, red onion, and bell pepper. Season with salt and pepper. Sauté until slightly brown.
2. Add garlic and chile powder; cook until aromatic. Stir in tomatoes and beans. Adjust seasoning with salt and pepper. Finish with chopped cilantro.
3. Use filling in omelet; top with cheddar cheese and fold over.

WW POINTS VALUE: 7 pts.

Note: This recipe appears in the New Sonoma Diet Cookbook. Omelets are a wonderful treat from time to time. This particular omelet is very flavorful and filling with all the vegetables. This omelet compliments the flavors of the American Southwest and will quickly fill you up. 

Grilled Steak with Grilled Tomato Relish

Ingredients:

• 2 (6 oz.) sirloin steaks
• 2 medium tomatoes, halved lengthwise
• 2 tbsp. extra-virgin olive oil
• 1 medium onion, chopped
• 1 garlic clove, minced
• 1/4 cup chopped fresh basil or 2 tbsp. dried basil
• salt 
• freshly ground black pepper
• fresh basil sprigs (optional)

Makes 2 Servings 

1. Place the steak on a lightly greased grill 4"-6" above a solid bed of medium-hot coals. Cook, turning if needed, until evenly browned on the outside and a thermometer inserted in the center registers 145 F (for medium-rare). Cut to test for doneness (about 15 minutes).
2. Meanwhile, place the tomatoes on the grill, cut sides up, and brush them lightly with 1 tablespoon of the oil. When the tomatoes are browned on the bottom (about 3 minutes), turn them over and continue to cook until soft when pressed (about 3 more minutes).
3. While the tomatoes are grilling, combine the remaining 1 tablespoon of oil, the onion, and garlic in a medium frying pan with a heatproof handle. Set the pan over the coals (or set on the stove over medium-high heat). Cook, stirring often, until the onion is limp and golden (about 10 minutes). Stir in the basil.
4. When the tomatoes are soft, stir them into the onion mixture, then set the pan aside on a cooler area of the grill (or cover and keep warm on the stove).
5. When the steak is done, place it on a board with a well (or on a platter). Spoon the tomato relish alongside the steak. Season with the salt and pepper and garnish with basil sprigs, if using. 
6. To serve, cut the meat into thin slices. Combine the accumulated meat juices with the tomato relish, if desired.

WW POINTS VALUE: 9 pts.

Note: This recipe appears in the South Beach Diet Book. This meal is another great way to kick-start your healthy lifestyle. You can have your steak and Italian and eat them too. Grilled steak goes great with grilled onions and tomatoes with an Italian flare. The meat literally melts in your mouth when it's cooked right as do the onions and tomatoes. 

Manhattan Fish Stew

Ingredients:

• 1 small fennel bulb, thinly sliced
• 2 medium bell peppers, cut into 1/2-inch squares
• 1 small onion, halved and thinly sliced
• 3 garlic cloves, minced
• 1 tbsp. + 1 tsp. extra-virgin olive oil
• 1 cup chopped fresh tomatoes or canned no-salt-added diced tomatoes
• 3/4 tsp. salt
• 4 stripped bass fillets (6 oz. each)
• 1 1/2 tbsp. almond flour

Makes 4 Servings (1 1/2 cups per serving)

1. In a large saucepan, over medium heat, combine the fennel, bell peppers, onion, garlic, and oil. Cook, stirring frequently, until the onion is softened, about 10 minutes.
2. Add the tomatoes, salt and 3/4 cup water. Bring to a boil. Top with the fish, reduce to a simmer, cover, and cook until the fish pulls apart in flakes but is still moist, about 5 minutes.
3. With a slotted spoon or spider, lift out the fish and vegetables, dividing among 4 shallow bowls.
4. Stir the almond flour into the liquid remaining in the pan until well combined. Spoon about 1/2 cup of the thickened broth over each serving of the fish and vegetables.

WW POINTS VALUE: 7 pts.

 

Note: This recipe appears in the South Beach Diet Gluten Solution Cookbook. This is what I call elegant fast food. Fast food can be good for you if you know what your eating. The total cooking time for this dish is about 35 minutes. The combination of fish and vegetables is delicious when you know what you're doing. The combination of fish, tomatoes, garlic and vegetables is absolutely delicious. The recipe calls for water but I highly recommend using dry white wine in place of the water and your stew will be even more flavorful. If you don't have stripped bass available, substitute grouper, cod, or any other white firm-fleshed fish and the stew will be delicious. 

Beef & Zucchini Noodle Lasagna

Ingredients:

• 3 large zucchini, cut into 1/4-inch lengthwise slices
• 1 cup diced onion
• 3 garlic cloves, minced
• 3/4 lb. lean ground beef
• 1 (14 1/2 oz.) can crushed tomatoes
• 1/2 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 1/2 tsp. dried basil
• 1/2 tsp. dried oregano
• 1/2 tsp. dried parsley
• 3/4 cup part-skim ricotta cheese
• 1 large egg
• 3 tbsp. grated Parmesan cheese
• 1 cup shredded part-skim mozzarella cheese

Makes 6 Serves (1 cup per serving)

1. Preheat oven to 400 F. Spray a 9-inch baking dish or casserole dish with nonstick spray. Spray large rimmed baking sheet with nonstick spray.
2. Place zucchini on prepared baking sheet and spray with nonstick spray; bake 10 minutes. With tongs, carefully turn zucchini over; bake until just tender, about 10 minutes longer. Let cool slightly.
3. Reduce oven temperature to 350 F.
4. Meanwhile, cook onion, garlic and beef in a large skillet over medium heat, breaking it apart with a wooden spoon, until browned, about 5 minutes. Add tomatoes, 1/4 teaspoon of the salt, 1/8 teaspoon of pepper; cook until slightly thickened, about 7 minutes longer.
5. Stir together ricotta, egg, herbs, 1 tablespoon of Parmesan, and remaining 1/4 teaspoon salt and 1/8 teaspoon pepper in a small bowl until blended well.
6. Spread 1/3 cup of tomato-meat sauce in prepared baking dish. Arrange half of zucchini on top of sauce, filling in any spaces with extra pieces of zucchini. Spoon half of remaining tomato-meat sauce over zucchini and dollop with half of ricotta mixture, spacing dollops evenly. Sprinkle with 1/2 cup of mozzarella. Repeat with remaining zucchini, tomato-meat sauce, ricotta mixture, 1/2 cup mozzarella, and 2 tablespoons Parmesan.
7. Bake until bubbly, 30-35 minutes. Let stand 10 minutes before cutting into 6 portions.

WW POINTS VALUE: 5 pts.

 

Note: This recipe appears in the WW Family Meals Cookbook. It's a different take on the typical lasagna because it's gluten free. Lasagna is usually made with noodles but the noodles have been replaced with zucchini. This lasagna is very tasty despite being gluten free. I added onions, minced garlic and Italian herbs for a more authentic Italian taste and it worked. You can also use cottage cheese in place of the ricotta and the lasagna will still be tasty.