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. 

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. 

Baked Beef Ziti

Ingredients:

• 12 oz. ziti
• 2 tsp. extra-virgin olive oil
• 2 garlic cloves, minced
• 1/3 lb. ground beef
• 1 tsp. oregano
• 1 tsp. dried thyme
• 1 tsp. dried rosemary
• 1/2 tsp. salt
• 1/2 tsp. freshly ground black pepper
• 1 (28 oz.) can crushed tomatoes
• 1 cup shredded part-skim mozzarella cheese

Makes 8 Servings (1/8 of casserole per serving)

1. Preheat oven to 350 F.
2. Cook ziti according to package directions. Drain and set aside.
3. Meanwhile, heat oil in medium saucepan over medium heat. Add garlic and cook, stirring, until fragrant, about 30 seconds. Add beef and cook, breaking it up with a wooden spoon, until browned, about 5 minutes; drain off any fat and return pan to heat. Stir in oregano, thyme, rosemary, salt and pepper; cook until fragrant, about 2 minutes. Add tomatoes and bring to boil; reduce heat and simmer 5 minutes longer.
4. Spread small amount of tomato-beef mixture in 4-quart casserole dish (just enough to cover bottom of dish); top with half of ziti. Layer with half of tomato-beef mixture, 1/2 cup of mozzarella, and remaining ziti. Top with remaining tomato-beef mixture and sprinkle with remaining 1/2 cup of cheese. Bake until heated through and cheese is melted and golden, about 30 minutes.

WW POINTS VALUE: 7 pts.

 

Note: This recipe appears in the WW Family Meals Cookbook. This is what I call Italian comfort food. Who does not like beef, pasta and tomatoes? The herbs make this dish more aromatic and flavorful. I highly recommend adding a touch of dried basil to this dish to add more Italian flare to this dish. I highly recommend making your own fresh pasta for this dish for a more comforting feeling. I also highly recommend adding a touch of Parmesan cheese on the top because Parmesan cheese always makes almost every Italian dish taste better. This dish is the perfect comfort food to enjoy in the cold winter months and is great to enjoy when you're watching football, basketball, hockey or for movie night.

Tomato & Red-Wine Braised Chicken Legs

Ingredients:

• 4 (1/2-lb.) whole chicken legs, skinned
• 3/4 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 1 tsp. extra-virgin olive oil
• 2 garlic cloves, minced
• 1 (28 oz.) can Italian-seasoned crushed tomatoes
• 1/2 cup dry red wine
• 3 tbsp. fresh flat-leaf parsley, chopped
• 8 oz. pappardelle or extra-wide noodles

Makes 4 Servings (1 cup pasta, 1 chicken leg, & 1/2 cup sauce per serving)

1. Sprinkle the chicken with 1/2 teaspoon of the salt and 1/8 teaspoon of the pepper. Heat the oil in a large skillet over medium-high heat. Add the chicken and cook until browned, 3-4 minutes on each side. Transfer the chicken to a plate.
2. Add the garlic to the skillet and cook, stirring constantly, until fragrant, about 30 seconds. Add the tomatoes and wine; bring to a boil. Reduced the heat and simmer, uncovered, about 5 minutes. Return the chicken to the skillet and add the remaining 1/4 teaspoon salt and 1/8 teaspoon pepper; return to a boil. Reduce the heat and simmer, covered, until the chicken is cooked through and pulls easily from the bones, 35-40 minutes.
3. Transfer the chicken to a plate; cover with foil to keep warm. Return the tomato mixture in the skillet to a boil. Reduce the heat to medium and cook, uncovered, until slightly thickened, about 8 minutes. Return the chicken to the skillet, then stir in the parsley and orange zest.
4. Meanwhile, cook the pasta according to the package directions, omitting the salt, if desired; drain. Divide the pasta among 4 plates, then top with a chicken leg and the sauce.

WW POINTS VALUE: 12 pts.

 

Note: This recipe appears in the WW Ultimate Chicken Cookbook. If you enjoy Italian cuisine, this dish is for you. Chicken and tomatoes always make a delicious combination. The orange zest adds a touch of zing  and flare to this dish. If you don't have chicken legs on hand, use boneless, skinless chicken breasts and the meal will be just as tasty but the point value will decrease and the cooking time will decrease as well. This Italian comfort food will be a favorite on the weekend and make you wish you were in the heart of Italy.

Multigrain Penne Pasta Salad with Zucchini, Cherry Tomatoes, & Fresh Mozzarella

Ingredients:

• 6 oz. whole wheat penne pasta (2 cups cooked)
• 1 tbsp. extra-virgin olive oil
• 2 tbsp. garlic, sliced thin
• 1 pinch red pepper flakes
• 2 cups zucchini, cut in quarters lengthwise, sliced 1/4-inch thick
• 1 cup cherry tomatoes, cut in half
• 1 tbsp. capers
• 1 tbsp. basil, chopped
• 1 cup fresh mozzarella cheese, cut in 1/2-inch cubes
• 1 tsp. lemon zest
• 1 tsp. lemon juice
• salt
• freshly ground black pepper

Makes 6 Servings (1 1/4 cup per serving)

1. Bring 6 quarts of water to a boil in a large pot. Add 2 tablespoons salt; bring back to a boil. Add pasta; cook for 10 minutes, or follow the directions on the pasta package. Reserve 1 cup of pasta water. Drain pasta in a colander. Spread on a baking sheet to cool.
2. While the pasta is cooking, cook oil and garlic over low heat in a large saute pan until garlic is translucent. Add red pepper flakes, salt, and pepper. Transfer to a small bowl and set aside.
3. Return saute pan to high heat and add zucchini. Saute until crisp and slightly brown. Add tomatoes, capers, basil, and garlic. Season with salt and pepper.
4. Add cooked pasta and 1/4 to 1/2 cup pasta water to zucchini mixture; toss. Add mozzarella, lemon zest and juice, and toss to warm mozzarella through. Adjust seasoning with salt and pepper if necessary. Serve immediately.

WW POINTS VALUE: 5 pts.

 

Note: This recipe appears in the New Sonoma Cookbook. This is a great meal whenever you're craving comfort food and it's good for you. You don't always have to eat pasta with alfredo or marina sauce. The zucchini and the tomatoes will fil you up and you won't miss the sauce. It's great for lunch or dinner during the cold winter months.

Pasta with Eggplant & Caper Tomato Sauce

Ingredients:

• 1 medium eggplant, peeled & cut into 1-inch cubes (about 1 lb.)
• 1/4 cup extra-virgin olive oil
• 1 large onion, chopped
• 6 garlic cloves, minced
• 3 lbs. tomatoes, cored & chopped, or 4 (14.5 oz. cans diced tomatoes, undrained)
• 1/2 cup capers, rinsed & drained
• 1/2 cup pitted kalamata olives, coarsely chopped
• 2 tbsp. fresh basil
• 1 tbsp. fresh oregano, chopped
• 1 tbsp. fresh thyme, chopped
• Kosher salt
• freshly ground black pepper
• 12 oz. whole wheat pasta
• 1/4 cup finely shredded Parmesan cheese (2 oz.)

Makes 8 Servings

1. Preheat oven to 375 F. Place eggplant cubes in a 15 X 10 X 1-inch baking pan. Drizzle eggplant with 2 tablespoons of the olive oil; toss to coat. Bake for 18-20 minutes or until eggplant is tender but still holding its shape.
2. Meanwhile, in a large  saucepan heat the remaining 2 tablespoons olive oil over medium heat. Add onion; cook for 5 minutes, stirring occasionally. Add eggplant and garlic, cook about 10 minutes more or until eggplant is very soft and starting to break apart, stirring occasionally.
3. Add tomatoes, capers, and olives to eggplant mixture. Bring to a boil; reduce heat, cover, and simmer for 10 minutes, stirring occasionally. Uncover and simmer for 15-20 minutes more or until desired consistency, stirring occasionally. Stir in basil, oregano, and thyme. Season to taste with kosher salt and pepper.
4. Meanwhile, cook pasta according to package directions; drain well. Return to hot pan; cover and keep warm. Serve sauce over cooked pasta; sprinkle with cheese.

WW POINTS VALUE: 7 pts.

 

Note: This recipe appears in the New Sonoma Cookbook. This is what I call a SAUCE! Tomatoes and eggplant are in season and they are perfect to make this homemade pasta sauce. You can even serve this sauce alongside chicken, turkey, veal and maybe even fish. What makes this an authentic Mediterranean sauce are the basil, thyme, eggplant, kalamata olives and capers. I also highly recommend using 2 tablespoons of tomato paste to make the sauce really thick and flavorful. If you're unsure of what kind of olive oil to use, there's a variety of flavors at the Imperial Olive. For more information, visit www.TheImperialOlive.com.

Provencal Chicken Strips

Ingredients:

• 2 tsp. extra-virgin olive oil
• 3/4 lb. boneless, skinless, chicken breasts, cut into 2-inch strips
• 1 shallot, finely chopped
• 2 garlic cloves, minced
• 6-8 plum tomatoes, chopped
• 2 tbsp. chopped fresh parsley
• 1 tbsp. capers, rinsed and drained
• 1 tsp. red wine vinegar
• 1 tsp. finely chopped fresh rosemary, or 1/4 tsp. dried
• 3 cups hot cooked whole-wheat pasta

Makes 4 Servings (1 1/2 cups chicken & pasta mixture per serving)

1. Heat the oil in a large skillet. Saute the chicken, stirring constantly, 4 minutes. Add the shallot and garlic; cook, stirring frequently, until the chicken is cooked through, 2-4 minutes.
2. Stir in the tomatoes, parsley, capers, vinegar, and rosemary. Reduce the heat and simmer until the liquid evaporates, about 10 minutes. Serve the chicken mixture over the pasta.

WW POINTS VALUE: 5 pts.

 

Note: This recipe appears in the WW New Complete Cookbook. This is what I call the healthy and sophisticated version of fast food. You will never find this dish at Chick-Fil-A, TRUST ME! I have never been to France but visiting France (especially Paris!) is at the top of my travel bucket list. This dish is delicious and what I think Provence tastes like, elegant and sophisticated. if you keep your panty stocked with these basic ingredients, you can make this dinner any night of the week and everyone will be happy. As for the olive oil, use Rosemary or Garlic Infused Olive Oil from the Imperial Olive in Williamsburg, VA. For more information, visit www.TheImperialOlive.com.

Puttanesca Sauce

Ingredients:

• 1 tbsp. extra-virgin olive oil
• 6 garlic cloves, minced
• 3 (14.5 oz.) cans crushed tomatoes
• 1/4 tsp. crushed red pepper
• 1/4 cup pitted kalamata olives, chopped
• 1/4 cup capers, rinsed and drained
• 2 tbsp. balsamic vinegar
• 1/4 tsp. kosher salt
• 1/4 tsp. freshly ground black pepper
• 1 tbsp. fresh thyme, chopped
• 2 tsp. fresh marjoram, chopped
• 10 oz. dried multigrain pasta
• 1/4 cup finely grated Parmesan cheese

Makes 6 Servings

1. In a medium saucepan, heat olive oil over medium heat. Add garlic; cook for 30 seconds. Stir in tomatoes and crushed red pepper; bring to a simmer.
2. Stir in olives, capers, vinegar, salt and pepper. Return to boiling; reduce heat to low. Simmer, uncovered, about 30 minutes or until desired consistency. Stir in thyme and marjoram.
3. Meanwhile, cook pasta according to package directions. Drain. Serve sauce over hot cooked pasta. Sprinkle with Parmesan cheese.

WW POINTS VALUE: 6 pts.

 

Note: This recipe appears in the New Sonoma Cookbook. I have really come to love Puttanesca sauce because it awakens your taste buds. This is the third variation of puttanesca sauce I've made this year and it never disappoints me. The key to what makes this sauce good is the combination of kalamata olives and capers mixed in with the tomatoes for a more Mediterranean flare. The sauce was a little too watery for my taste so I highly recommend adding tomato paste to the sauce to make it more thick. 

Turkey Noodle Soup

Ingredients:

• 2 tsp extra-virgin olive oil
• 1 small onion, roughly chopped
• 1 carrot, diced
• 1 celery stalk, diced
• 1 garlic clove, minced
• 1 pound turkey cutlets, diced
• 5 cups lower-sodium chicken broth
• 1 tsp dried thyme
• 4 ounces spelt or whole-wheat noodles
• salt
• freshly ground black pepper

Makes 4 (2-cup) Servings

1. Heat oil in a large saucepan over medium-high heat. Add onion, carrot and celery; cook, stirring often, until softened, 5 minutes. Add garlic and cook 1 minute more.
2. Season turkey with salt and pepper. Add turkey, broth and thyme to the onion mixture and bring to a low boil. Reduce ehat to medium-low, cover, and simmer for 5 minutes.
3. Stir in noodles, bring to a low boil, and cook until noodles are tender, about 5 minutes more. Season to taste with salt and pepper and serve hot.

WW POINTS VALUE: 6 pts

 

Note: This recipe appears in the South Beach Diet Quick & Easy Cookbook. Who doesn't love a bowl of chicken noodle in the winter from time to time? I used to love chicken noodle soup from a can. Now that I make homemade chicken or turkey soup with fresh vegetables, I love homemade soup so much so that I will never go back to canned soup. This soup definately warms the soul. The garlic and thyme are the key to giving this soup flavor. Also, the vegetables fill you up and add more color to the soup. Once you taste this soup, you'll never go back to canned soup ever again. Trust me!



Penne with Homemade Tomato Sauce

Ingredients:

• 2 tbsp extra-virgin olive oil
• 1 medium onion, finely chopped
• 3 garlic cloves, minced
• 2 tsp dried basil
• 1 tsp dried oregano
• 1/4 tsp red pepper flakes
• 3 (14 1/2-ounce) cans unsalted diced tomatoes
• 1/2 tsp salt
• freshly ground black pepper
• 1 (16-ounce) package whole-wheat penne pasta

Makes 10 (1-cup) Servings

1. Bring a large pot of lightly salted water to a boil.
2. Heat oil in a large saucepan over medium heat. Add, onion, garlic, basil, oregano, and pepper flakes. Reduce heat to medium-low and cook, stirring frequently, until onions and garlic are softened, 5-7 minutes.
3. Add tomatoes and salt and bring sauce to a simmer. Reduce heat to low and simmer gently, stirring occasionally, for 20 minutes. Season with pepper to taste.
4. While pasta sauce is cooking, add pasta to boiling water and cook to al dente, according to package directions. Drain, toss with tomato sauce, and serve hot.
    

WW POINTS VALUE: 4 pts

 Note: This recipe appears in the South Beach Diet Parties & Holidays Cookbook. Who doesn't love pasta with marinara sauce?  This is meant to be served as a side dish but it makes a great meal for lunch, dinner or as a light snack. The pasta only takes about 10 minutes to make but the sauce takes about 20-30 minutes. I also highly recommend adding oregano to the sauce to give it more Italian flavor. I also recommend pureeing the homemade sauce to make it more smooth. I brought this dish into the office I volunteer at adn the people loved it. I loved it too because it was filling, comforting and delicious. 

Peppery Zucchini Pasta

Ingredients:

• 2 tsp extra-virgin olive oil
• 1 small onion, finely chopped
• 3 garlic cloves, minced
• 3 pepperoncini (from a jar), minced
• 1/4 tsp salt
• 1/8 tsp freshly ground black pepper
• 8 oz. whole-wheat penne pasta
• 1 large zucchini, shredded
• 2 oz reduced-fat goat cheese, crumbled (1/3 cup)
• 1 cup cherry or grape tomatoes, halved
• 1/4 cup chopped fresh basil

Makes 4 (1 1/2 cup) Servings

1. In a large skillet, heat 1 teaspoon of the oil over medium-high heat. Add onion and garlic, reduce heat to medium, and cook, stirring frequently, until onion is softened, 3-4 minutes. Add remaining 1 teaspoon oil, pepperoncini, salt and pepper. Reduce heat to low and conmtinue cooking, stirring occasionally, for 2-3 minutes to flavor the oil. Remove from the heat and keep warm.
2. Bring a  large pot of lightly salted water to a boil. Cook pasta according to package directions until al dente. Reserving 2 tablespoons of pasta cooking liquid, drain pasta.
3. Add pasta, reserved pasta cooking liquid, zucchini, cheese, tomatoes and basil to skillet; toss to combine. Cook over medium heat until pasta is just heated through and cheese  is melted, 1-2 minutes. Season with additional pepper to taste and serve warm.

WW POINTS VALUE: 5 pts

Note: This recipe appears in the South Beach Diet Taste of Summer Cookbook. This is what summer comfort food should taste like. This dish totally hit the spot earlier this evening because it  was colorful an-d filling and it tasted like what Italy in the summer should taste like-cool, comforting, savory. Zucchini, cherry and grape tomatoes and fresh basil are in season and this pasta dish makes a great dish for an outdoor gathering. You can also use oregano, parsley or any other Italian herb with the basil to make this pasta dish even more delicious. 

South Beach Macaroni and Cheese

Ingredients:

• 8 oz. spelt or whole wheat elbow pasta
• 1 tbsp trans-fat free margarine
• 1 tbsp whole wheat flour
• 1 1/4 cups fat-free half-and-half
• 1 cup shredded reduced-fat sharp cheddar cheese
• 1/4 tsp salt
• 1/4 tsp freshly ground black pepper

Makes 4 ( 1 1/2 cup) Servings

1. Heat oven to 400 F.
2. Bring a saucepan of salted water to a boil. Cook pasta until al dente (tender but still firm to the bite), about 6 minutes. Drain and rinse under cold water for 30 seconds.
3. While pasta is cooking, melt margarine in a wide, straight-sided skillet over medium heat. Add flour, reduce heat to low, and whisk continuously until flour is incorporated and cooked, about 2 minutes. Add half-and-half, bring to a simmer, and cook, whisking frequently, until blended and thickened, 3-5 minutes.
4. Add cheese, salt and pepper; stir until blended. Add pasta and stir until coated and warmed, 1 minute. Transfer to an 8 by 8-inch baking dish and bake for 10 minutes. Serve hot.

WW POINTS VALUE: 7 pts

Note: This recipe appears in the South Beach Diet Quick & Easy Cookbook. Who does not like macaroni and cheese?! I think I may have found the best healthy homemade mac and cheese recipe that will out Kraft and Velveeta out of business. This mac and cheese is very cheesy, rich and creamy and good for you because you know what's in this recipe unlike the boxed mac and cheese you but at the grocery store. Cheddar cheese is mandatory for  mac and cheese but you and also use other cheeses like Monterey Jack, White Cheddar, Colby and any other kind of Mexican cheese or even a combination and it will still be heavenly delicious. 

Picnic Macaroni Salad

Ingredients:

• 1 1/2 cups whole-wheat or spelt elbow pasta
• 2 medium tomatoes, chopped
• 1 medium red bell pepper, chopped or 1 cup chopped mixed peppers
• 1 medium carrot diced or 1/3 cup chopped carrots
• 1/3 cup reduced-fat sour cream
• 1/4 cup cornichons (optional)
• 2 tbsp mayonnaise
• 1 tsp dried oregano
• 1/4 tsp salt
• 1/8 tsp freshly ground black pepper

Makes 8 (generous 1/2 cup) servings

1. Bring a large pot of lghtly salted water to a boil. Cook pasta according to package directions until al dente. Drain, run under cold water to cool, and drain again.
2. In a large bowl, combine pasta, tomatoes, carrot, sour cream, cornichons (if using), mayonnaise, oregano, salt and black pepper. Serve at room temperature or chilled.

WW Points Value: 2 pts per serving

 

Note: This recipe appears in the South Beach Diet Taste of Summer Cookbook. Pasta is always a wonderful comfort food regardless of what you put with. Ialways wantedto try this recipe. I know. I know. I'm cooking a summer pasta dish in the middle of winter. What was I thinking? I wanted something simple. This dish was delicious and very colorful with all the vegetables. This dish is perfect for a Bar-B-Q and picnic for kids and adults (and vegetarians!).It stores well in a covered container in the fridge. The flavors deepen over time so I suggest making it up to a day in advance. If you like pickles in your macaroni salad, use cornichons because they add just the right touch of pickle flavor without the sugar you find in the pickle relish.

 

 

Pastitsio-the healthy way

Ingredients:

• 1/2 lb. lean ground beef
• 2 medium onions, chopped
• 10 oz. fozen chopped spinach, thawed and squezzed dry
• 1 (14.5 oz) can diced tomatoes
• 1/4 tsp. nutmeg
• 1/4 tsp. cinnamon
• freshly gorund pepper to taste
• 1 1/2 cups cooked whole wheat ziti
• 1 (12 oz) can evaporated fat-free milk
• 2 large eggs
• 2 egg whites
• 1/3 cup crumbled feta cheese

Makes 6 Servings

1. Preheat the oven to 350 F; spray a 2-quart casserole dish with nonstick spray.
2. Heat  a large nonstock skillet sprayed with non-stock spray. Saute the beef and onions, breaking aprt the beef with a wooden spoon, until the beef is cooked through and the onions are soft, 5-8 minutes. Stir in the spinach, tomatoes, nutmeg, cinnamon and pepper; heat through. Sitr in the ziti; transfer to the baking dish.
3. In a medium saucepan, heat the milk to just  below a boil. Whisk in the eggs and egg whites until frothy. Pour over the beef mixture; sprinkle with cheese and more of the pepper. Bake until golden brown, about 45 minutes.

WW Points Value: 5

Note: This recipe appears in the WW New Complete Cookbook. I've cooked this before and it's really comforting and delicious. Pastitsio is commonly known as Greek lasagna. This comfort food is so good you'll forget it's healthy for you.

A comforting taste of Italy: Pasta with Meat Sauce

Ingredients:

• 4 tsp olive oil
• 2 tsp minced/powdered garlic
• 1 cup frozen chopped onion
• 12 oz lean ground beef
• 2 cups marinara sauce
• 3 cups cooked whole wheat pasta

In medium skillet over medoium high heat, saute the garlic and onion in the oil until lightly browned. Add the beef, cook 4 minutes until browned. Add sauce and simmer 10 minutes. Serve over pasta immediately.

WW Points Value: 7

This is one of the first Weight Watchers meals I cooked when I was first starting to loose weight. This meal is so good you will forget that it's good for you and it's better than spaghetti and meatballs.

Serves 4