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!

 

Tomato, Squash, & Feta Gratin

Ingredients:

• 6 oz. zucchini, sliced into 1/4-inch thick on a long bias
• 6 oz. yellow summer squash, sliced into 1/8-inch thick on a long bias
• 12 oz. tomatoes, cut in half, then sliced 1/4-inch thick crosswise
• 2 scallions, chopped
• 1 1/2 tsp. garlic, minced
• 1 1/2 tsp. oregano, chopped
• 2 oz. feta cheese, crumbled
• 2 tsp. extra-virgin olive oil
• salt
• freshly ground pepper

Makes 4 (1 cup) Servings

1. Preheat oven to 400 F. Lightly oil a 6-inch-diameter ovenproof saute pan.
2. Toss zucchini with salt and pepper. Toss yellow squash with salt and pepper. In a bowl, mix scallions, garlic, oregano, and feta cheese.
3. Lay zucchini slices in the pan, slightly overlapping them like shingles. Sprinkle with salt and pepper. Top with a layer of tomatoes, slightly overlapping like shingles. Sprinkle with 1/2 of the scallion mixture. Top with a layer of yellow squash, then another layer of tomatoes; sprinkle with salt and pepper. Top with remaining scallion mixture. Drizzle with extra-virgin olive oil.
4. Place on a sheet pan in the oven. Bake for 30 minutes or until the vegetables are tender and the top is slightly browned. Allow to sit for 10 minutes. Cut into wedges and serve.

WW POINTS VALUE: 2 pts.

Note: This recipe appears in the New Sonoma Cookbook. This colorful side dish is a flavorful side dish that goes great with any protein. Tomatoes, yellow squash, and zucchini are popular summer vegetables and go great together with fresh herbs and cheese. You can use basil, thyme, or rosemary in place of the oregano and use crumbled goat cheese or Parmesan cheese in place of the goat cheese depending on what kind of regional cuisine you're serving. This dish tastes even better the next day once the flavors blend.

Summer Vegetable Chicken Saute

Ingredients:

• 2 cups fresh green beans, cut into 2-inch pieces
• 1 tbsp. extra-virgin olive oil
• 1 lb. boneless, skinless chicken breast halves cut into1-inch pieces
• 1 tbsp. chopped fresh oregano or thyme
• 2 cups sliced yellow summer squash and/or zucchini
• 1 (15 oz.) can cannellini beans, rinsed and drained
• 1/4 cup reduced-sodium chicken broth
• 6 garlic cloves, minced
• 1 cup cherry tomatoes, halved
• 1 tbsp. chopped fresh basil or parsley
• 1/4 tsp. salt
• 1/4 tsp. freshly ground black pepper

Makes 4 Servings

1. In a covered medium saucepan, cook green beans in a small amount of salted boiling water for 8-10 minutes or until crisp-tender. Drain; submerse beans in enough ice water to cover and let stand until cool. Drain again; set aside.
2. Meanwhile, in a very large skillet, heat olive oil over medium heat. In a large bowl, toss chicken with oregano, salt, and pepper. Add chicken to the hot oil in skillet; cook for 5-6 minutes or until no longer pink, stirring frequently. Do not overcrowd the pan or the chicken will not brown. Cook the chicken in batches if necessary. Remove chicken from skillet and set aside.
3. Add squash to the skillet; cook over medium-high heat for 3 minutes. Stir in chicken, green beans, cannellini beans, chicken broth, and garlic. Bring to boiling. Add tomatoes, basil, salt and pepper. Cook about 1 minute or until heated through.

WW POINTS VALUE: 7 pts.

 

Note: This recipe appears in the New Sonoma Cookbook. This is certainly a taste of summer than is good for you. It's different yet satisfyingly filling. This dish is also very colorful with all the summer vegetables in it. You can use turkey, pork or even tofu in place of the chicken and your dish will be delicious. You can also use white wine in place of the chicken broth when deglazing the pan.

Zucchini & Red Peppers Stuffed with Turkey Picadillo

Ingredients:

• 2 zucchini or yellow squash, cut in half lengthwise
• 2 red bell peppers, cut in half
• 1 lb. Ground Turkey Picadillo w/Golden Raisins & Olives
• 1 oz. Parmesan cheese, grated
• 1 cup salsa
• salt
• freshly ground black pepper

Makes 4 Servings

1. Preheat the oven to 375 F.
2. Using a small spoon, remove the seeds and flesh from the inside of the zucchini, leaving a 1/4-inch thick shell. Be careful not to pierce the skin.
3. Remove the seeds and core from the red peppers.
4. Season the inside of the vegetables with salt and pepper. Fill the zucchini and red peppers with the picadillo. Sprinkle with Parmesan cheese. Place vegetables in an oven-proof baking dish. Pour salsa over vegetables.
5. Bake in preheated oven uncovered  until the vegetables are tender and beginning to brown, about 45 minutes. Transfer the stuffed vegetables to a platter and serve.

WW POINTS VALUE: 6 pts.

 

Note: This recipe appears in the New Sonoma Cookbook. Chiles Rellenos Con Picadillo is a traditional Oaxacan entrée in Mexico. Picadillo is generally a minced meat filling that often has sweet and salty flavors of raisins, almonds and green olives. The folks at the Sonoma Diet have really made this dish sophisticated by stuffing the picadillo in red bell peppers and zucchini. Don't worry if the dish looks messy. If  you have any leftover picadillo filling, save it or use it in any leftover peppers or zucchini or even in tacos. This is an elegant and comforting dish that is a compliment to Mexico and it will become a dinner table favorite.

 



Oven-Roasted Vegetables

Ingredients:

• 1 medium zucchini, cut into bite-size pieces
• 1 medium summer squash, cut into bite-size pieces
• 1 medium red bell pepper, cut into bite-size pieces
• 1 medium yellow bell pepper, cut into bite-size pieces
• 1 lb. fresh asparagus, cut into bite-size pieces
• 1 red onion
• 3 tbsp. extra-virgin olive oil
• 1 tsp. salt
• 1/2 tsp. freshly ground black pepper

Makes 4 Servings

 

Heat the oven to 450° F. Place the zucchini, squash, peppers, asparagus, and onion in a large roasting pan. Toss with the olive oil, salt, and pepper to mix and coat. Spread in a single layer in the pan. Roast for 30 minutes, stirring occasionally, until the vegetables are lightly browned and tender.

 

WW POINTS VALUE: 5 pts.

 

Note: This recipe appears in the South Beach Diet Book. This is a colorful, quick and easy side dish that can be served with any protein and make the meal look and taste good. This Phase 1 side dish will quickly fill you up and leave you satisfied. If you don't have all the vegetables, using zucchini, bell peppers, asparagus and onions will work just as well.

Grilled Vegetables

Ingredients:

• 1 tbsp. extra-virgin olive oil
• 1 tsp. garlic, chopped
• 1 tbsp. low-sodium soy sauce
• 1 tbsp. fresh lemon juice
• 2 tbsp. chopped fresh herbs of choice (parsley, thyme oregano)
• 1 tsp. lemon zest
• 2 lbs. vegetables

Makes 4 Servings

1. Preheat a clean grill over medium-high heat.
2. Combine olive oil, garlic, soy sauce, lemon juice, herbs, and lemon zest. Toss with sliced vegetables.
3. Grill vegetables until grill marks are visible and they start becoming tender. Turn and finish cooking on the other side.

WW POINTS VALUE: 3 pts.

 

Note: This recipe appears in the New Sonoma Cookbook. This is a quick and easy side dish you can make and serve with any protein. Bell peppers, zucchini and yellow squash only take 5 minutes to grill, asparagus only takes 10 minutes, onions take 15 minutes, Portobello mushrooms take about 5 minutes while eggplant can take up to 10 minutes.



Grilled Vegetable Skewers

Ingredients:

• 4 medium zucchini (about 2 lbs.) cut into 40 (3/4-inch) pieces
• 20 button mushrooms
• 2 medium yellow summer squash (about 1 lb.) cut into 20 (3/4-inch) pieces
• 1/2 cup extra-virgin olive oil
• 2 tbsp. fresh lemon juice
• 4 garlic cloves, minced
• 1/4 tsp. salt
• 1/4. tsp. freshly ground black pepper
• lemon wedges

Makes 10 (2 skewer) Servings

1. Alternating the vegetables, thread 1 piece of zucchini, 1 mushroom, 1 pieces of summer squash, and another piece of zucchini onto each of 20 (6-inch) skewers. Place skewers in a single layer on a baking dish.
2. Whisk together oil, lemon juice, garlic, salt and pepper in a small bowl. Pour marinade over vegetable skewers. Marinate 30 minutes at room temperature or overnight , covered, in the refrigerator, turning several times.
3. Heat a grill or grill pan to medium-high. Grill vegetable skewers, turning several times, or until vegetables are cooked and lightly charred, about 8 minutes. Serve warm or at room temperature with lemon wedges.

WW POINTS VALUE: 2 pts.

 

Note: This recipe appears in the South Beach Diet Parties & Holidays Cookbook. Who does not love shish kebabs? Anytime the weather is warm, I love to grill, Baby, grill. Grilling vegetables is so much fun and the end result is delicious. The combination of lemon juice, olive oil and garlic is so heavenly delicious and it smells nice when you're cooking something. I highly recommend Lemon or Garlic Infused Olive Oil from the Imperial Olive. For more information, visit www.TheImperialOlive.com. 

Roasted Ratatouille

Ingredients:

• 3 1/2 cups eggplant (1 small eggplant) cubed
• nonstick olive oil cooking spray
• 1 cup yellow summer squash or 1 small zucchini, cubed
• 8 pearl onions, halved
• 1 medium yellow bell pepper, cut into 1-inch strips
• 2 tbsp. fresh flat-leaf parsley, chopped
• 1 tbsp. extra-virgin olive oil
• 2 garlic cloves, minced
• 1/8 tsp. kosher salt
• 1/8 tsp. freshly ground black pepper
• 2 large tomatoes, chopped
• 1 1/2 tsp. lemon juice

Makes 4 Side-dish Servings

1. Place eggplant in a single layer on a baking pan. Sprinkle with salt. Let sit for 10 minutes. Rinse and pat dry.
2. Preheat oven to 450 F. Coat a 15x10x1-inch baking pan with nonstick cooking spray. place eggplant, squash, onions, bell pepper, and parsley in the prepared pan.
3. In a small bowl, stir together olive oil, garlic, salt and pepper. Drizzle over vegetables in the baking pan; toss gently to coat. Spread in an even layer.
4. Roast about 20 minutes or until vegetables are tender and lightly brown, stirring periodically. Stir in the tomatoes and lemon juice. Roast, uncovered, for 8-10 minutes more or until tomatoes are very soft and start to release their natural juices. Adjust seasonings with salt and pepper.

WW POINTS VALUE: 3 pts.

 

Note: This recipe appears in the New Sonoma Cookbook. Ratatouille is the official side dish of France. The dish originated in Nice (near Provence) with the full name of ratatouille niçoise. It's a colorful stewed vegetable dish with 5 vegetables (eggplant, zucchini, bell peppers, onions and tomatoes), garlic and a blend of herbs (thyme, marjoram, fennel, basil, bay leaf or herbes de Provence). Ratatouille is served as a side dish  that goes well with any protein and it's also great served by itself. 

Grilled Chicken with Summer Squash Relish

Ingredients:

• 1 tsp. ground coriander
• 1 tsp. ground cumin
• 3/4 tsp. salt
• 1/2 tsp. ground ginger
• 1/4 tsp. freshly ground black pepper
• 4 (10 oz.) bone-in, skin-on chicken breast halves
• 1 medium yellow squash, quartered lengthwise and thinly sliced
• 1 medium zucchini, quartered lengthwise and thinly sliced
• 1/2 small red onion, finely chopped (1/3 cup)
• 1 cup whole fresh parsley leaves
• 2 tbsp. fresh lemon juice
• 1 tbsp. extra-virgin olive oil

Makes 4 Servings

1. Heat a grill to medium. Lightly oil the grill grates.
2. Meanwhile, in a small bowl, combine the coriander, cumin, 1/2 teaspoon of the salt, the ginger and pepper. With your fingers, carefully lift the chicken skin without removing it. Rub the spice mixture under the skin and pat the skin down.
3. Grill the chicken, turning it over halfway through cooking, for about 15 minutes, or until cooked through but still juicy. Let cool slightly.
4. While chicken is cooking, in a medium bowl, toss together the yellow squash, zucchini, onion, parsley, lemon juice, oil and remaining 1/4 teaspoon salt until well combined.
5. When the chicken is cool enough to handle, remove and discard the skin. Serve the chicken warm or at room temperature with the squash relish spooned evenly on top.

WW POINTS VALUE: 5 pts.

 

Note: This recipe appears in the South Beach Diet Super Quick Cookbook. This is what I like to call better than fast food because it's colorful and more flavorful. I like to think of this meal as better than Chick Fil-A. Seasoning the chicken adds moisture and more flavorful. The yellow squash, zucchini and onion will fill you up along with the chicken. If you don't have access to a grill, you can broil the chicken and it will taste just as good. I highly recommend adding garlic to the spice mixture because garlic always makes everything better. I also highly recommend using Lemon or Garlic Infused Olive Oil from the Imperial Olive in Williamsburg, VA for a more lemony or garlic flavor. For more information, visit www.TheImperialOlive.com. 

Tuscan Tomato and Bread Soup

Ingredients:

• 1 tbsp. extra-virgin olive oil
• 3 lbs. fresh tomatoes cored and coarsely chopped, or 3 (14.5-oz.) cans diced tomatoes
• 12 cloves of garlic, minced (2 tbsp.)
• 1/4-1/2 tsp. crushed red pepper
• 2 (14-oz.) cans chicken broth
• 6 slices whole grain bread
• 1 tbsp. extra-virgin olive oil
• 4 cups zucchini or yellow squash, chopped
• 2 tbsp. chopped fresh oregano
• 2 tbsp. chopped fresh parsley
• salt
• freshly ground black pepper
• 1 oz. Parmesan cheese, shaved

Makes 6 Servings

1. In a 4-quart Dutch oven, heat 1 tablespoon olive oil over medium heat. Reserve 1 cup of the chopped fresh tomatoes or, if using canned tomatoes, reserve 1 can of tomatoes. Add remaining fresh tomatoes or undrained canned tomatoes, garlic, and crushed red pepper to hot oil in Dutch oven. Bring to boiling; reducing heat. Cover and cook for 15-20 minutes or until tomatoes are very tender, stirring occasionally. Add chicken broth. Bring to boiling; reduce heat. Cover and simmer for 15 minutes. Cool slightly.
2. Meanwhile, preheat the oven to 350 F. Cut or tear bread into 1-inch pieces. Place in a shallow baking pan. Bake for 10-15 minutes or until toasted, stirring occasionally. Set aside.
3. In a large skillet, heat 1 tablespoon olive oil over medium heat. Add zucchini; cook for 3-5 minutes or until lightly browned and crisp-tender. Set aside.
4. Transfer half of the tomato and broth mixture to a blender or food processor. Cover and blend or process until smooth. Repeat with remaining half of the mixture. Return all to the Dutch oven.
5. If using canned tomatoes, drain the reserved can. Add reserved or canned tomatoes, the cooked zucchini, oregano and parsley to pureed mixture. Season to taste with kosher salt and pepper. Heat through.
6. Divide the soup among six soup bowls. Top with bread pieces; garnish with cheese.

WW POINTS VALUE: 7 pts.

 

Note: This recipe appears in the New Sonoma Cookbook. Sometimes a bowl of warm tomato soup is all you need to leave you satisfied.This soup is so deliciously rich you'll think there's cream in it. What makes this soup so rich and creamy is the pureed vegetables. The toasted bread gives the soup an extra kick of crunch. If you don't have any shaved Parmesan cheese, you can always used shredded Parmesan cheese and the soup will still be delicious. You can also toast the bread in a toaster and let them cool until you put them in the soup. The bread and the veggies will quickly fill you up. Since this is the Sonoma diet, the recommended wine to go with this dish would be Sauvignon blanc. Personally, I would drink any kind of  red or white wine with this soup because a glass of wine once in a while won't hurt you. One mouthful of this tomato soup and you'll never buy or eat canned  tomato soup from the store again.

 



Cod Ciopinno

Ingredients:

• 2 tsp. extra-virgin olive oil
• 1 onion, finely chopped
• 1 green bell pepper, diced
• 4 garlic cloves, minced
• 1 yellow squash, diced
• 1 cup reduced- sodium chicken broth
• 1 cup canned diced no-salt-added tomatoes
• 1 cup dry red wine
• 1/2 tsp. salt
• pinch cayenne pepper
• 1 pound cod, cut into 1-inch pieces
• 2 tbsp. chopped flat-leaf parsley

Makes 4 Servings

1. Heat oil in a large saucepan over medium-high heat. Add onion, garlic and bell pepper and cook, stirring occasionally, until softened, about 6 minutes. Add squash, broth, tomatoes, wine salt and cayenne; bring to a boil. Reduce heat, cover, and simmer 10 minutes.
2. Add cod and cook until fish is just opaque in center, about 5 minutes. Stir in parsley.

WW POINTS VALUE: 4 pts.

 

Note: This recipe appears in the WW Tastier than Takeout Cookbook. Ciopinno is an Italian-American dish that originated in San Francisco in the late 1800's. This is what I think of as a beginner's version of Ciopinno because a traditional cioppino consists of the fresh catch of the day plus clams, mussels, squid, crab, etc and a tomato and wine broth. This was my first attempt at making Cioppino and I have to say it wasn't bad. I make delicious beef stews but the fish stew wasn't so bad. I really love the combinations of wine, tomatoes, and garlic and how they all go so well with fish. You can also use halibut, mahi mahi or any other white fish in this stew for a much heartier version. 

Squash & Tomato Tian

Ingredients:

• 3 tsp extra-virgin olive oil
• 1/2 tsp dried thyme
• 1/2 tsp salt
• 1/4 tsp freshly ground black pepper
• 3 medium zucchini, thinly sliced
• 3 medium yellow  summer squash, thinly sliced
• 6 plum tomatoes, thinly sliced

Makes 8 (1-cup) Servings

1. Heat oven to 400 F.
2. Brush a 9-by 13-inch baking dish with 1 teaspoon of the oil. Combine the thyme, salt and pepper in a small bowl. Combine the zucchini and summer squash in a medium bowl.
3. Place half of the squash mixture in the baking dish and sprinkle with one-third of the thyme mixture. Top with tomatoes and sprinkle with half of the remaining thyme mixture. Top with remaining squash and sprinkle with the remaining thyme mixture. Drizzle top layer with remaining 2 teaspoons oil.
4. Bake until vegetables are tender, 30-40 minutes. Serve warm.

WW POINTS VALUE: 1 pt

 

Note: This recipe appears in the South Beach Diet Parties & Holidays Cookbook. Summer is here and vegetables are in full bloom to make your dishes more colorful. A tian is a French Provencal dish that consists of vegetables that are baked gratin-style. If it's not too hot outside, turn on your oven and bake this dish to enjoy alongside your protein of choice. This side dish is so colorful and delicious it will fill you up and you won't even know it's good for you. You can also use any kind of dried herbs such as rosemary, basil, oregano, herbs de province, etc and it will still be delicious. I also highly recommend using Herbs de Province Infused Olive Oil from the Imperial Olive in Williamsburg, VA for an authentic Provencal flavor. For more information, visit www.TheImperialOlive.Com. 

Steamed Halibut with Bell Pepper and Summer Squash

Ingredients:

• 4 (6-ounce) halibut filets, about 3/4-inch thick at thickest part
• 1 orange bell pepper, cut into thin wedges
• 1 medium yellow squash, cut into 1/8-inch, half-moon slices
• 2 tbsp extra-virgin olive oil
• 2 tbsp fresh lemon juice
• 1 1/2 tsp Dijon mustard
• salt
• freshly ground black pepper

Makes 4 Servings

1.  Fill bottom part of steamer  with 1 inch of water; bring to a boil.
2. Season fish with salt and  pepper and arrange in the steamer basket. Reduce to a rapid simmer, and cover with a lid. After fish has steamed for 3 minutes, arrange bell pepper and squash on top and around the fish. Steam until fish is opaque and vegetables are tender, for a total of 6-8 minutes.
3. While fish and vegetables are cooking, whisk together oil, lemon juice and mustard; add a pinch of salt and pepper.
4. Serve fish and vegetables hot, spooning sauce over the top.

WW POINTS VALUE:  6 pts

 

Note: This recipe appears in the South Beach Diet Quick & Easy Cookbook. If you're looking for a healthy and colorful meal, this is for you. It's very simple and easy to make. If you don't like steamed fish , you can always bake it for 10 minutes at 400 F and it will still taste just as good with the steamed vegetables. The sauce was so delicious over the fish and vegetables it can go with anything. do recommend using Lemon Infused Olive Oil or Garlic Infused Olive Oil from The Imperial Olive in Williamsburg, VA if you want to  add more flavor to your sauce. You  can also use any kind of  bell pepper and white fish with this recipe and it will still taste delicious. 

Summer Squash Scramble with Fresh Tomato

Ingredients:

• 3 large eggs
• 1 tsp chopped chives
• 1/4 tsp salt
• 1/8 tsp freshly ground black pepper
• 2 tsp canola oil
• 1 small yellow summer squash, halved and thinly sliced into half-moons
• 1/2 small onion, finely chopped
• 1 medium tomato, finely chopped

Makes 2 Servings

1. In a small bowl, beat eggs, chives, salt and pepper until well combined.
2. In a medium nonstick skillet, heat oil over medium heat. Add squash and onion; cook, stirring occasionally, until softened and starting to brown, about 8 minutes.
3. Add egg mixture to the skillet and cook, stirring frequently, until eggs are set, about 2 minutes. Spoon eggs onto 2 plates and sprinkle with tomato. Serve warm.

 WW POINTS VALUE: 4pts

 

Note: This recipe appears in the South Beach Diet Taste of Summer Cookbook. There's nothing like a hearty dish of eggs for breakfast whether they're poached or scrambled or omelette or fritatta. The great thing about eating eggs for breakfast is that they fill you up and you don't go hungry and less likely to eat crap for the entire day. You can use any kind of squash as well as any kind of herb with this delicious egg dish and it will be just as tasty and filling. You can even make this dish for dinner.