Grilled Lamb Burgers in Pitas

 Ingredients:

• 3/4 lb. lean ground lamb, trimmed
• 2 tbsp. finely chopped onion
• 2 garlic cloves, minced
• 3 tbsp. chopped fresh mint
• 1/2 tsp. ground coriander
• 1 tbsp. tomato paste
• 1 egg
• 1/2 cup dried whole wheat bread crumbs
• 1/4 cup crumbled feta cheese
• 1/4 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 4 (6-inch) whole wheat pita breads, top third cut off and discarded, wamrned
• 1 1/3 cups lightly packed chopped romaine lettuce
• 1 small red pepper, thinly sliced
• 1/2 kirby cucumber, halved lengthwise and thinly sliced
• 1/3 cup plain yogurt
• 1 tbsp. chopped fresh dill

Makes 4 Servings (1 burger per serving)

1.  Stir together lamb, onion, garlic, mint, coriander, tomato paste, egg, bread crumbs, feta, salt, and black pepper in medium bowl just until mixed well. Shape into 4 (1/2-inch) thick patties. 
2. Spray grill pan with nonstick spray and set over medium-high heat. Place patties in  grill pan and grill until instant-read thermometer inserted into side of burger registers 160 F, about 4 minutes per side. Meanwhile, mix dill with yogurt. 
3. Stuff each pita with 1/3 cup lettuce, one-fourth of bell pepper, one-fourth of cucumber, 1 burger, and about 1 tablespoon dill yogurt mixture. 

WW POINTS VALUE: 11 pts. 

Note: This recipe appears in the WW Family Meals Cookbook. Burgers can be delicious when they are done right. These are a new and flavorful take on your typical burgers. These burgers are made with lean ground lamb (which is quite decadent and delicious), they use feta cheese, cucumbers and bell peppers in place of traditional toppings and fillings and they are stuffed into pitas instead of in between buns. I also added a touch of tomato paste, egg, whole wheat bread crumbs and feta cheese to make these bugers much more flavorful and it was a success. If you don't have bell peppers available, use sliced tomatoes instead. You can also use any kind of leafy green in this recipe if you don't have romaine lettuce on hand. 

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. 

PIzza Meat Pie

Ingredients:

• 1 lb. extra-lean ground beef
• 1/2 cup nonfat milk
• 1/2 cup whole wheat bread crumbs
• 1 tsp. salt
• 1/2 tsp. freshly ground black pepper
• 2 garlic cloves, minced
• 1 cup (4 oz.) shredded reduced-fat mozzarella cheese
• 2 tbsp. tomato paste
• 1/2 cup water
• 1 cup (4 oz.) sliced mushrooms
• 1 tsp. dried oregano
• 2 tbsp. finely chopped onion
• 1/3 cup grated Parmesan cheese

Makes 4 Servings

1. Preheat the oven to 350 F.
2. In a medium bowl, combine the beef, milk, bread crumbs, salt, pepper, and garlic. Mix well. Pat the mixture into a  9-inch pie plate.
3. In the same bowl, combine the mozzarella cheese, tomato paste, water, mushrooms, oregano, and onion; mix well. Spoon the mixture over the meat mixture in the pan. Sprinkle with the Parmesan cheese. 
4. Bake for 35-40 minutes, or until the meat is no longer pink. 

WW POINTS VALUE: 10 pts. 

Note: This recipe appears in the South Beach Diet Cookbook. If you like meat and pizza, this dish is for you. This is like eating a meaty pizza without the crust. It's filling and flavorful and easy to make. You can use any ground protein in this dish and the meat pie will still be delicious. If you don't have mushrooms on hand, substitute sliced bell peppers and the pie will still be good. 

Parmesan-and-Herb-Crusted Lamb Chops

Ingredients: 

• 2 tbsp. chopped fresh rosemary
• 1 1/2 tbsp. chopped fresh flat-leaf parsley + whole leaves
• 1/3 cup grated Parmesan cheese
• 1/4 cup dried whole wheat bread crumbs
• 1/4 cup fat-free egg substitute
• 1 (8-rib) trimmed and frenched rack of lamb
• 1/2 tsp. salt
• 1/4 tsp.  freshly ground black pepper
• 2 tsp. extra-virgin olive oil

Makes 8 Servings (1 chop per serving)

1.  Preheat oven to 450 F. Spray large heavy rimmed baking sheet with nonstick spray. 
2. Mix together rosemary, chopped parsley, Parmesan and bread crumbs on sheet of wax paper. Pour egg substitute into small bowl.
3. With sharp knife, cut lamb between bones into 8 chops; sprinkle with salt and pepper. 
4. Dip meaty end of chops into egg substitute, then coat with Parmesan mixture, pressing firmly so it adheres. 
5. Heat oil in a large heavy skillet over medium-high heat until very hot, swirling pan to spread oil. Add 4 chops to skillet; cook until crusty and golden brown on bottom, 1 1/2 -2 minutes. With tongs, grip bone of each chop and turn. Cook on second side until crusty and golden brown, about 1 1/2 minutes, browning any unseared edges of meat. Transfer chops to prepared baking sheets. Repeat with remaining 4 chops. 
6. Transfer chops to oven and roast until instant-read thermometer inserted into side of chop registers 145 F, about 4 minutes. Transfer chops to platter. Sprinkle with parsley leaves. 

WW POINTS VALUE: 4 pts. 

Note: This recipe appears in the WW Family Meals Cookbook. Lamb is a wonderful meat to enjoy when it's cooked right. The combination of Parmesan cheese, whole wheat bread crumbs and herbs is so delicious on lamb chops. I highly recommend adding a touch of Dijon mustard and minced garlic in the egg substitute to give the lamb chops extra kick of zing and flavor. If you don't want to cook these lamb chops in the oven, you can cook these chops on the grill and they will taste just as delicious. 

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. 

Baby Porcupines

Ingredients:

• 1 lb. ground skinless turkey breast
• 1 cup cooked brown rice
• 1 cup fresh whole wheat bread crumbs
• 1 small onion, grated
• 1/4 cup ketchup
• 3/4 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 16 slices pitted black olives (about 4 olives)
• 1/2 cup apple juice or dry white wine

Makes 8 Servings (1 porcupine per serving)

1. Preheat oven to 350 F.
2. Combine turkey, rice, bread crumbs, onion, ketchup, salt and pepper in a small bowl. Stir until combined well. Form into 8 small oval-shaped loaves; press 2 olive slices into each loaf for eyes.
3. Place loaves in 9 X 13-inch baking dish. Pour apple juice or wine around loaves. Bake until instant-read thermometer inserted into center of loaves registers 165 F, about 35 minutes.

WW POINTS VALUE: 4 pts.

Note: This recipe appears in the WW Family Meals Cookbook. These are wonderful treats to make and enjoy on the weekend. These baby porcupines are filled with flavor and a succulent and juicy. If you don't have apple juice on hand, substitute dry white wine and the porcupines will be just as tasty. I also highly recommend adding minced garlic to the porcupines because garlic always makes everything taste better. 

Parmesan-and-Herb-Crusted Lamb Chops

Ingredients:

• 2 tbsp. chopped fresh rosemary
• 1 1/2 tbsp. chopped fresh flat-leaf parsley + whole leaves
• 1/3 cup grated Parmesan cheese
• 1/4 cup dried whole wheat bread crumbs
• 1/4 cup fat-free egg substitute
• 1 (8-rib) trimmed and trenched rack of lamb, (1 3/4 lbs.)
• 1/ 2 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 2 tsp. extra-virgin olive oil

Makes 8 Servings (1 chop per serving)

1. Preheat oven to 450 F. Spray large heavy rimmed baking sheet with nonstick spray.
2. Mix together rosemary, chopped parsley, Parmesan, and bread crumbs on sheet of wax paper. Pour egg substitute into small bowl.
3. With sharp knife, cut lamb between bones into 8 chops; sprinkle with salt and pepper.
4. Dip meaty end of chops into egg substitute, then coat with Parmesan mixture, pressing firmly so it adheres.
5. Heat oil in large heavy skillet over medium-high heat until very hot, swirling pan to spread oil. Add 4 shops to skillet; cook until crusty and golden brown on the bottom, 1 1/2-2 minutes. With tongs, grip bone of each chop and turn. Cook on  second side until crusty and golden brown, about 1 1/2 minutes, browning any unseared edges of meat. Transfer chops to prepared baking sheet. Repeat with remaining  4 chops.
6. Transfer chops to oven and roast until instant-read thermometer inserted into side of chop registers 145 F, about 4 minutes. Transfer chops to platter. Sprinkle with parsley leaves.

WW POINTS VALUE: 4 pts.

 

Note: This recipe appears in the WW Family Meals Cookbook. This main dish is perfect for any celebration. These chops are succulent, juicy and flavorful. If you don't have egg substitute on hand, 1-2 eggs whisked will work just as well. Who knew that Parmesan and bread crumbs could taste so well with lamb? I highly recommend adding a touch of minced garlic with the Parmesan mixture because garlic always makes everything taste better. These chops serve well with cooked red potatoes and a vegetable side dish. You can also eat these chops by eating them with your hands. Nobody will care!

Honey-Mustard Chicken Strips

Ingredients:

• 1/4 cup Dijon mustard
• 2 tbsp. honey
• 2 tsp. reduced-sodium soy sauce
• 1 lb. boneless, skinless chicken breasts, cut lengthwise into 3/4-inch strips
• 3/4 cup plain dried whole wheat bread crumbs

Makes 6 Servings (about 4 strips per serving)

1. Preheat oven to 400 F. Line rimmed baking sheet with nonstick foil.
2. Whisk together mustard, honey, and soy sauce in a medium bowl until smooth. Add chicken and stir until coated evenly. Spread bread crumbs on plate. Coat chicken strips, one at a time, with bread crumbs.
3. Arrange chicken strips on prepared baking sheet; spray with nonstick spray. Bake until cooked through, about 15 minutes.

WW POINTS VALUE: 4 pts.

 

Note: This recipe appears in the WW Family Meals Cookbook. You can have your 'fast food' and eat it too but in a healthy way. If you loved chicken nuggets whenever you go to the fast food joint, you'll love these treats. The Dijon mustard and the honey add a touch of sweetness to the chicken. Also, the fact that these chicken strips are baked make them flavorful and succulently juicy. Serve these treats with your favorite homemade BBQ sauce and everyone will be happy. 

Green Chile & Cheddar Turkey Burgers

Ingredients:

• 1 lb. ground skinless turkey breast
• 1 small zucchini, shredded
• 1/3 cup dried whole wheat bread crumbs
• 1 tsp. chili powder
• 1/2 tsp. ground cumin
• 1 (4 oz.) can diced fire-roasted green chilies, drained
• 1/2 cup shredded fat-free cheddar cheese
• 1/2 small red onion, thinly sliced
• 1 tomato, sliced
• 4 whole wheat sandwich thins

Makes 4 Servings (1 burger per serving)

1. Combine turkey, zucchini, bread crumbs, chili powder, and cumin in a large bowl. Shape into 4 (3/4-inch-thick) patties.
2. Spray nonstick skillet with nonstick spray and set over medium heat. Add patties and cook until browned and instant-read thermometer inserted into side of patties registers 165 F, 4-5 minutes per side.
3. Meanwhile, mix chilies and cheddar in medium bowl.
4. Top burgers evenly with cheese mixture. Reduce heat to low; cover skillet and cook until cheese melts, about 2 minutes. Serve burgers. onion and tomato in sandwich thins.

WW POINTS VALUE: 7 pts.

 

Note: This recipe appears in the WW Tastier than Takeout. Who doesn't love a good cheeseburger once in a while? The folks at Weight Watchers have done it again with these gourmet cheeseburgers. These cheeseburgers are packed with vegetables, heat and flavor you'll even forget they're good for you. I highly recommend adding minced garlic, a tablespoon of tomato paste, salt & pepper to make these burgers more flavorful and to absorb the heat from the chilies.

Meatballs with Tomato & Zucchini Medley

Ingredients:

• 1 lb. extra-lean ground beef or ground turkey breast
• 1/4 cup whole wheat bread crumbs
• 1 egg
• 3/4 tsp. freshly ground black pepper
• 1/2 tsp. dried Italian seasoning
• 6 tbsp. freshly grated Parmesan cheese
• 1 onion, finely chopped
• 2 garlic cloves, minced
• 2 zucchini, halved lengthwise & sliced
• 1 yellow squash, halved lengthwise & sliced
• 1 (16 oz.) can Italian-style cut tomatoes
• 1 ( 16 oz.) crushed tomatoes
• 1/4 cup chopped basil
• sprig basil, for garnish

Makes 4 Servings

1. In a large bowl, combine the beef or turkey, bread crumbs, egg, 1/2 teaspoon of the pepper, Italian seasoning, and 4 tablespoons of the Parmesan. Form into balls the size of walnuts.
2. Spray a large skillet with cooking spray and heat over medium heat. Working in batches, add the meatballs and cook for 15 minutes, or until browned and no longer pink inside. Remove to a bowl, leaving drippings in a skillet. Repeat to cook the remaining meatballs.
3. In the same skillet in warm drippings over medium-high heat, add the onion and garlic and cook for 5 minutes, or until the onion is tender. Stir in the zucchini, yellow squash, cut tomatoes (with juice), crushed tomatoes, the remaining 1/4 teaspoon pepper, the remaining 2 tablespoons Parmesan, and the meatballs. Heat to boiling. Reduce the heat to low, cover, and cook for 20 minutes. Stir in the chopped basil. Garnish with basil sprig (optional).

WW POINTS VALUE: 9 pts.

 

Note: This recipe appears in the South Beach Diet Cookbook. This is a sophisticated take on a classic Italian comfort food. The meatballs are nice and firm due to the combination of bread crumbs, Parmesan cheese, seasonings and egg; those are the keys to making your meatballs flavorful. The sliced zucchini and yellow squash mixed in with the onions, garlic and tomatoes add a sophisticated touch to this dish. You can serve this medley over a plate of whole wheat pasta or serve it on a toasted whole wheat baguette as a meatball sub and it will be delicious. Don't forget the wine!

 

Spicy Crab Cakes with Whole-Grain Mustard Vinaigrette

Ingredients:

• 1 tbsp. extra-virgin olive oil
• 1/4 cup celery, finely chopped
• 1 cup red or yellow bell peppers, finely chopped
• 1 tsp. garlic, finely chopped
• 1 lb. crab meat, cleaned, shells removed
• 1 tbsp. whole wheat bread crumbs
• 2 tbsp. scallions, finely chopped
• 1 tbsp. parsley, chopped
• 2 tbsp. low-fat mayonnaise
• 1/2 tbsp. Dijon mustard
• 1/2 tsp. sambal oelek or Tabasco sauce
• salt
• freshly ground black pepper
• 1/2 tsp. lemon juice
• 1 cup corn flakes or multigrain cereal, crushed
• nonstick cooking spray
• 1 lb. mixed greens
• 1/2 cup Whole-Grain Mustard Vinaigrette (see recipe)

Makes 4 Servings (2 (2 oz.) crab cakes per serving)

1. Preheat the oven to 450 F. Spray a baking sheet with nonstick cooking spray.
2. Heat a saute pan over medium heat. Add olive oil, celery, and peppers. Season with salt and pepper. Saute until celery is tender. Add garlic; cook until aromatic. Remove from saute pan and cool on a plate in the refrigerator.
3. Combine the crab meat, celery mixture, bread crumbs, scallions,  parsley, mayonnaise, mustard, and hot sauce in a bowl. Gently mix. Adjust seasonings with salt, pepper, and lemon juice.
4. Divide the mixture into 8 (2 oz.) balls. Lightly dredge in corn flakes. Place crab cakes on prepared baking sheet. Spray tops with nonstick spray or olive oil. Bake 8-10 minutes until heated through and slightly golden. If the cakes are warm, nut not browned, place under broiler for 1-2 minutes.
5. Toss salad greens with half the mustard vinaigrette. Season with salt and pepper.
6. Divide the salad greens evenly among 4 plates. Place 2 crab cakes on each salad and drizzle with the remaining mustard vinaigrette.

WW POINTS VALUE: 6 pts.

 

Note: This recipe appears in the New Sonoma Cookbook. If you enjoy eating crab cakes at a restaurant or a gathering, the you will love these. These crab cakes are flavorful and delicious you will want to share them with family and friends. Remember to be careful when mixing the crab cakes because you're taking them out of their shells. If you want a more flavorful and crunchy salad, add some julienned carrots or cucumbers and you will be full.

Tomatoes with Crispy Bread Topping

Ingredients:

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

Makes 4 Servings

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

WW POINTS VALUE:  2 pts

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

 

Oven "Fried" Fish Sticks

Ingredients:

• 1 lb. skinless mild-flavored white fish filets, such as sole or perch
• 2 tbsp. skim or 1 % milk
• 1 large egg
• 1/3 cup whole-wheat cracker crumbs (1 oz.)
• 1/4 cup grated Parmesan cheese
• 1/4 tsp. garlic powder
• 1/4 tsp. paprika

Makes 4 Servings

1. Heat the oven to 400 F. Lightly coat a baking dish with cooking spray.
2. Cut the fillets into lengthwise strips, about 1 inch wide.
3. In a medium bowl, whisk together the milk and egg. In a shallow bowl or pie plate, combine the cracker crumbs, Parmesan, garlic powder, and paprika. Add the fish strips to the egg mixture, turning to coat. Transfer the strips to the bowl with the crumb mixture, again turning to coat.
4. Arrange the fish on the baking sheet. Bake for 10 minutes, or until the fish just flakes when tested with a fork. Serve hot.

WW POINTS VALUE: 4 pts.

 

Note: This recipe appears in the South Beach Diet Super Quick & Easy Cookbook. You can have your "fish & chips" and eat them too. Fish sticks are usually high in fat and greasy too. These fish sticks are oven baked and filled with flavor with very simple ingredients. If you don't have whole wheat cracker crumbs, whole wheat bread crumbs will work just as fine and the fish sticks will be just as delicious. You can use sole, perch, cod, halibut and any other white fish in this recipe and the fish sticks will still melt in your mouth. I highly recommend having aioli or homemade tartar sauce on the side if you want to add a little more flavor to your fish sticks.



Chicken Milanese with Savory Watercress

Ingredients:

• 2  large egg whites
• 2 tsp. Dijon mustard
• 1/2 cup whole wheat panko bread crumbs
• 2 tbsp. fresh flat-leaf parsley
• zest of 1 lemon
• 4 (5 oz.) boneless, skinless chicken breasts
• 1 tbsp. lemon juice
• 2 tsp. extra-virgin olive oil
• 1/4 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 1 bunch watercress, trimmed
• 1/2 small red onion, thinly sliced
• 1/4 cup shaved Parmesan cheese

Makes 4 Servings

1. Place rack in top third of oven. Preheat to  425 F. Spray baking sheet with nonstick spray.
2. Whisk together egg whites and mustard in a shallow bowl. Combine panko, parsley and zest on wax paper. Dip chicken pieces, one at a time, into egg mixture, then into panko mixture, pressing gently to coat. Place on baking sheet and lightly spray with nonstick spray. Bake 10 minutes. Turn chicken and lightly spray with nonstick spray. Bake until browned and cooked through, about 10 minutes longer.
3. Whisk together lemon juice, oil, salt and pepper in a bowl. Add watercress and onion; toss to coat. Place chicken breasts on each of 4 plates. Top with watercress mixture and Parmesan.

WW POINTS VALUE: 6 pts.

 

Note: This recipe appears in the WW Tastier than Takeout Cookbook. This dinner is a winner and it is one of the best Italian dinners you'll ever eat. This dish is a compliment to Milan, Italy (even thought I've never been there but it's on my travel Bucket List!) Not every dish from Italy contains pasta and pizza. The combination of lemon, parsley, Dijon mustard, olive oil, and Parmesan cheese is so good you'll forget about marinara sauce. You can also use this recipe for turkey or veal. I highly recommend using veal scallopini in this recipe but sauté the veal for 2 minutes on each side instead of baking and it will be just as heavenly delicious. I highly recommend using your choice of Italian flavored olive oil from the Imperial Olive in Williamsburg, VA for an authentic Italian taste. For more information, visit www.TheImperialOlive.com

Crispy Chicken Fingers

Ingredients:

• 1 1/4 lbs. boneless, skinless chicken  breasts
• 2 large eggs
• 1/2 cup whole wheat bread crumbs
• 1/2 cup whole wheat flour
• 1/2 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 2 tbsp. extra-virgin olive oil
• 1 lemon, cut into wedges, for serving

Makes 4 Servings

1. Place the chicken breasts between 2 pieces of parchment paper or wax paper. Using a meat pounder or small heavy skillet, pound to an eve 1/2-inch thickness. Cut the chicken across the grain into 16 (3/4-inch-wide) strips.
2. Whisk the eggs in a shallow bowl. In a separate bowl, combine the bread crumbs, flour, salt and pepper. Working one piece at a time, dip both sides of the chicken strips into the egg mixture and then into the crumb mixture, patting to help the coating adhere. Place the strips on a wire rack as you work.
3. In a large skillet, heat the oil over medium heat until very hot but not smoking. Add the chicken strips and cook until golden brown and crisp on the outside and juicy on the inside, about 4 minutes per side. Serve hot with lemon wedges for squeezing.

WW POINTS VALUE: 9 pts.

 

Note: This recipe appears in the South Beach Diet Super Quick & Easy Cookbook. If you're hungry, you're craving some thing to eat but you don't want to cook a big meal and you're tempted to go out to a fast food chain, STOP! Don't even think about ordering takeout or going to the local fast food joint. Fast food is good for you when it's done right. You can make this dish in 20 minutes or less and it's better than takeout. Everyone of all ages will love these chicken tenders. The lemon flavor adds a touch of zing to the tenders and give them some extra juicy flavor. If you cannot find whole-wheat bread crumbs, you can always make your own by toasting 1-2 slices of whole-wheat bread and them pulse them in a food processor until fine crumbs form. If you want to add a touch more flavor, I highly recommend adding your favorite herbs and spices to the bread crumb mixture. If you do that, you'll make Colonel Sanders jealous.

Oven Fried Chicken with Almonds

Ingredients:

• 1 cup whole wheat bread crumbs
• 1/4 cup grated Parmesean cheese
• 1/4 cup finely chopped almonds
• 2 tbsp finely chopped parsley
• 1 garlic clove, crushed
• 1 tsp salt
• 1/4 tsp dried thyme
• Pinch of ground pepper
• 1/4 cup extra virgin olive oil
• 2 lbs. boneless, skinless chicken breasts, pounded to 1/2" thickness and cut into 12 pieces
• Sprig italian Parsely, for garnish

Makes 6 Servings

1. Preheat the oven to 400 F. In a medium bowl, combine the bread crumbs, cheese, almonds, parsley, garlic, salt, thyme and pepper. Mix thoroughly.
2. Place the oil in a shallow dish. Dip the chiken first in the oil, then dredge in the crumb mixture. Place the chicken in a shallow baking pan.
3. Bake for 25 minutes, or until a thermometer inserted in the center of a piece registers 170 F and the juices run clear. (Do not turn the chicken during cooking.) Garnish with parsley.

WW POINTS VALUE: 9

Note: This recipe appears in the South Beach Diet Cookbook. This recipe looked so good and I always wanted to try it. I made this dish tonight with a side of Orange-Ginger Green Beans and it was one of the best chicken dishes I ever ate. I didn't have any almonds to cook with for that extra crunch so I substituted 1/4 cup grated orange zest and it was just as delicious. You don't have to fry chicken to get that fried taste and you'll never eat @ KFC or Boston Market for fried chicken after eating this dish, I guarantee.