Bombay Style Sole or Chicken

Ingredients:

• 1 cup fat-free plain yogurt
• 1 tsp ground curry
• 1 tsp ground cardamom
• 1 tsp ground paprika
• 1 tsp dried cilantro
• 1 1/2 lbs. fillet of sole or boneless skinless chicken breasts
• salt
• freshly ground pepper

Makes 4 Servings

1.  In a blender or food processor, combine the yogurt, curry powder, cardamom, paprika and cilantro. Process to blend.
2. Place the sole or chicken in a rectangular baking dish. Cover with the yogurt mixture. Cover and refrigerate for 2 to 3 hours, turning the fillets  about every 30 minutes.
3. Preheat the oven to 350 F. Cook the sole for 10 minutes, or until it flakes easily. Season with the salt and pepper. If you're cooking with chicken, increase the cooking time to 20 minutes and then season the chicken with salt and pepper.

WW POINTS VALUE: 3 pts

 

Note: This recipe appear in the South Beach Diet Cookbook. I have tried this recipe with both sole and Chicken and both recipes were quite hot and spicy. Indian food is known to be spicy and can clear your sinuses and it's quite tasty. I didn't like sole because it was to thin but I did like the Bombay flavors with the chicken. I wouldn't cook this recipe on a regular basis because the flavors are hot.

Middle Eastern-Style Turkey Burgers

Ingredients:

• 1 lb. ground turkey breast
• 1 egg white
• 1/2 small onion, grated
• 1/4 cup pine nuts, toasted and cooled
• 2 tsp extra-virgin olive oil
• 1/2 tsp ground cumin
• 1/2 tsp paprika
• 1/2 tsp salt
• 1/4 tsp ground allspice
• 1/4 tsp crushed red pepper
• 4 (7-inch) whole-wheat pitas, warmed
• 1 large tomato, cut into 8 slices

Makes 4 Servings

1.  Spray the rack of a broiler pan with nonstick spray and preheat the broiler.
2. Mix together the turkey, the egg white, onion, pine nuts, oil, cumin, paprika, salt, allspice and crushed red pepper until well combined. With damp hands, shape the mixture into 4 (1/2-inch thick) patties.
3. Place the patties on the broiler rack and broil 4 inches from the heat until an instant-read thermometer inserted into the side of a burger registers 165 F, 5-6 minutes on each side.
4. Cut off the top third of each pita (save for another use, if desired). Stuff wach pita with 2 tomato slices and a burger.

WW POINTS VALUE: 7pts

 

Note: This recipe appears in the WW in 20 minutes Cookbook. I was craving a burger and I wanted to try something new. I've always been questionable about Middle Eastern food and now that my palate has improved over these last few years I decided to take the plunge. This was a delicious burger that has a lot of different flavors to it. The paprika and the cumin are the key spices that give this burger an extra kick of heat. If you don't have any whole-wheat pitas, you can use buns instead. I also highly recommend adding lettuce and some condiments such as mayonnaise, ketchup or mustard to add more flavor.

Broccoli with Orange-Sesame Sauce

Ingredients:

• 3/4 cup(s) orange juice
• 1 Tbsp honey
• 1 1/2 tsp ginger root, grated and peeled
• 2 tsp cornstarch, dissolved in 4 tsp water
• 2 tsp fresh lemon juice
• 1 tsp sesame oil
• 2 tsp sesame seeds, toasted
• 1 pound(s) broccoli, florets, steamed

Makes 4 Servings

1. In a small nonstick saucepan, combine orange juice, honey and gingerroot; bring to a boil. Add the dissolved cornstarch and return to a boil, stirring; cook until thickened, about 1 minute. Remove from heat and stir in lemon juice and sesame oil.
2. Place broccoli in a serving bowl. Top with the sauce and sprinkle with the sesame seeds.

 WW POINTS VALUE: 2 pts.

Note: This recipe appears on www.weightwatchers.com. This is a wonderful and easy side dish that can be served with chicken, beef, pork and even fish. The sauce will perk up the broccoli and anything else. I do highly recommend putting this dish on top of rice for an authentic Asian taste. I guarantee you will never order Chinese take-out again after cooking this dish.

Breakfast Popovers with Parmesean

Ingredients:

• 1/2 cup liquid egg substitute
• 1 1/2 cups whole wheat flour
• 1 cup + 2 tbsp skim milk
• 1 tbsp trans-free margarine, melted
• 3 tbsp grated Parmesean cheese

Makes 8 Servings

1. Preheat the oven to 375 F. Coat 8 custard cups or pop-over-pan cups with cooking spray.
2. Whisk the egg substitute in a medium bowl. Add the flour, milk and margarine and whisk until the ingredients are combined. Stir in the cheese.
3. Evenly divide the batter among the prepared cups. Place the cups on a large baking sheet.
4. Bake for 30 minutes, or until the popovers are puffed and golden. Remove the popovers from the cups and serve hot.

 WW POINTS VALUE: 2 pts.

Note: This recipe appears in the South Beach Diet Cookbook. The South Beach Diet has wonderful recipes on everything. I loved the SB Frittatas and this recipe looked very simple and delicious. If you don't have pop-over pan cups, you can use muffin tins insteand and they will work just as well. These popovers are delicious for breakfast and a midday snack. Whatever you don't eat, freeze the left over popovers and take one out for a breakfast-on-the go. The Parmesean cheese give this egg treat a nice touch. You can also use Romano or Asiago cheese if you don't have Parmesean.

Flourless Chocolate-Raspberry Cakes

Ingredients:

• 3/4 cup bittersweet chocolate chips
• 1/2 cup trans-fat-free margarine
• 1/2 cup granluar sugar substitute
• 1/2 cup unsweetened cocoa powder, sifted
• 3 large eggs
• 1/2 cup raspberries

Makes 12 Servings

1. Position the rack in the middle of the oven and heat to  375 F. Line a muffin tin with paper or foil liners.
2. Heat chocolate and margarine in a heavy saucepan over low heat until melted, about 4 minutes; stir to combine and remove from heat. Mix sugar substitute and cocoa powder in a medium mixing bowl; add eggs and whisk until combined. Whisk in chocolate mixture.
3. Scoop batter into the tin (about 2 1/2 tbsp per muffin cup), gently press 3 raspberries halfway into each cake, and place the pan on a baking sheet. Bake, turning once halfway through, until a thin crust forms on top, 12-15 minutes. Cool on a wire rack and serve.

 WW POINTS VALUE: 3 pts.

 Note: This recipe appears in the South Beach Diet Quick and Easy Cookbook. Nothing is more delicious than fruit and chocolate for dessert. These little cakes are perfect for a sweet treat  and if you don't want to bake a whole batch. They are also rich, moist and chocolatey with that gooey fruity center. They also freeze well. You can also use semi-sweet, milk, dark or any kind of chocolate for this recipe and and berry will work just as well. The great thing about these mini cakes is that you know what's in them unlike some of the other  store-baught cupcakes/desserts you buy at the grocery store.

Mexican Chicken Soup

Ingredients:

• 1 tbsp canola oil
• 1 small onion, chopped
• 1 jalapeno pepper, diced
• 2 garlic cloves, minced
• 2 tsp ground cumin
• 5 cups lower-sodium chicken broth
• 1 1/2 lbs. boneless, skinless chicken breasts. cut into 2-inch strips
• 2 cups mild fresh salsa
• Salt
• Freshly ground black pepper
• Shredded Monterey Jack cheese and Cilantro for garnish

Makes 4 (2 1/4-cup) Servings

1.  Heat oil in a large saucepan over medium heat. Add onion and jalapeno; cook, stirring often, until vegetables are tender, 5 minutes. Stir in garlic and cumin; cook 30 seconds more.
2. Add broth, increase heat to high, and bring to a rapid simmer. Add chicken and cook until no longer pink, about 3 minutes. Stir in salsa, bring back to a simmer, season with salt and pepper to taste, and serve hot. Garnish with Monterey Jack Cheese and Cilantro.

WW POINTS VALUE: 7 pts.

Note: This recipe appears in the South Beach Diet Quick and Easy Cookbook. This is the perfect time of year to make soups for lunch, dinner or even  a quick snack. Most people think of soup as an appetizer but this particular soup certainly makes a meal. I guarantee you will be full after eating this dish. Mexican food tends to be fattening but this Mexican dish is healthy with all the protien and "good carbs." The original recipe does not call for Monterey Jack Cheese and Cilantro but I added those ingredients for a more authentic Mexican dish. You can use any Mexican cheese for a garnish. Here's a little forewarning: this dish can be spicy so be prepared for the heat!

Huevos Rancheros Omelets

Ingredients:

• 1 small onion, chopped (about 1 cup)
• 1 spray, cooking spray
• 1/2 cup fat-free canned refried beans
• 1/2 tsp cumin
• 4 large egg whites
• 2 eggs
• 2 tbsp skim milk
• 1/4 tsp salt
• 1/8 tsp freshly ground pepper
• 1/2 tsp olive oil, divided
• 20 baked low-fat tortilla chips, coarsely crushed and divided
• 1/3 cup shredded reduced-fat Monterey Jack Cheese
• 1/4 cup green chili sauce
• 2 tbsp cilantro, chopped

Makes 4 Servings

1. Cook onion in a large nonstick skillet coated with cooking spray over medium-high heat about 4 minutes or until tender. Add beans and cumin; cook about 4 minutes or until thoroughly heated. Set aside and keep warm.
2. Combine egg whites and next four ingredients in a bowl; stir well with a whisk. Heat 1/4 tsp oil in a small nonstick skillet over medium heat. Pour half of egg mixture into pan. Cook 5 minutes; flip omelet. Spread half of  bean mixture onto half of omelet. Sprinkle with 1/4 cup chips and half of cheese. Carefully loosen with a spatula; fold in half. Cook 2 minutes. Slide onto a plate. Spoon half of shili sauce and 1 tbsp of cilantro on omelet. Repeat procedure with remaining 1/4 tsp oilive oil and remaining ingredients. Serve imediately.

WW POINTS VALUE: 4 PTS

Note: This recipe appears on http://www.weightwatchers.com/. I was looking for some good egg recipes to try and this looked so good. Plus, I've always wanted to try Huevos Rancheros thanks to Tyler Florence and Bobby Flay. Huevos Rancheros is the official egg dish of Mexico and it is SO good (this recipe). My omelets were not as brown as the last time I made them so I'm improving on that technique! These omelets are perfect for a weekend brunch or for a weeknight dinner because they are so filling and filled with the flavors of Mexico.