Individual Chocolate Souffles

Ingredients:

• 2 spray(s) cooking spray
• 1 Tbsp unsweetened cocoa
• 1 Tbsp all-purpose flour
• 3 Tbsp sugar, granulated, divided
• 3 Tbsp low-fat chocolate milk
• 1 large egg white(s)
• 1/2 tsp powdered sugar

Makes 2 Servings

1. Preheat oven to 350ºF. Coat two 6 oz ramekins with cooking spray.
2. In a small saucepan, whisk together cocoa, flour and 2 tablespoons granulated sugar; set over medium heat. Add milk; cook until smooth, stirring constantly, about 2 minutes. Remove from heat; cool for about 5 minutes.
3. Meanwhile, in a medium bowl, whisk egg white until soft peaks start to form. Slowly add remaining tablespoon granulated sugar and continue beating until soft peaks form. Fold cooled chocolate mixture into egg whites, a little at a time, until no white streaks appear.
4. Pour batter into prepared ramekins; bake until set and tops look slightly dry, about 14 to 16 minutes. Dust with powdered sugar; serve warm. Yields 1 soufflé per serving.

WW POINTS VALUE: 3pts.

Note: This recipe appears on http://www.weightwatchers.com/ and it's the perfect finish after a delicious meal. It's very easy to make and very chocolatey as well. Plus they are the best alternative ot chocolate cake. Do not open oven until soufflés are done. Cold air can cause them to sink. This recipe can easily be doubled or tripled for larger gatherings.

 

Grilled Rosemary-Lemon Chicken

Ingredients:

• 1/2 cup extra-virgin olive oil
• 1/4 cup fresh lemon juice
• 1 tbsp plus 1 tsp fresh rosemary or 2 tsp dried rosemary
• 8 (6oz.) boneless, skinless chicken breasts
• 1/4 tsp salt
• 1/4 tsp freshly ground black pepper
• 1 lemon cut into 8 wedges

Makes 8  (6 oz.) Servings

1. Place oil, lemon juice and rosemary in a belnder or a food processor and process until rosemary is chopped, about 1 minute. Place chicken in a shallow baking dish and pour rosemary mixture over chicken; turn to coat. Sprinkle breasts evenly with salt and pepper. Cover with plastic wrap and marinate 1 hour at room temperature or in thye refrigerator overnight.
2. Heat a grill or a grill pan to medium-high. Remove chicken from marinade and grill until cooked through, 4-5 minutes per side. Discard leftover marinade. Serve warm or at room temperature with lemon wedges.

WW POINTS VALUE: 6 pts.

 

Note: This recipe appears in the South Beach Diet Parties & Holidays Cookbook. I was dying for some protein and I was hungry for a good meal. Citrus is in season right now and this is one of the perfext recipes to kick-star your weight loss. I highly recommend marinating your chicken before cooking because marinating enhances the citrus and herbed flavors of this dish. If you don't have access to a grill, don't worry. You can broil the chicken and it will taste just as good. I do highly recommend serving Grilled Vegetable with Lemon Aioli as a side dish to keep the citrus theme going. You can even use the Aioli on the chicken as well. Plus you'll feel like an Iron Chef after cooking with the secret ingredient of lemon.

Provencal Vegetable Omelette

Ingredients:

• 1 cup halved grape tomatoes
• 1 small zucchini, thinly sliced
• 2 scallions, thinly sliced
• 1/4 cup chopped fresh basil
• 3/4 tsp herbes de Provences
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1 cup fat-free egg substittute
• 4 tbsp shredded fat-free Swiss Cheese

Make 2 Servings

1. Lightly spray a nonstick skillet with  olive oil nonstick spray and set over medium heat. Add the tomatoes, zucchini, scallions, herbes de Provence, salt and pepper; cook, stirring,  until the vegetables are lightly softened, about 3 minutes. Transfer to a bowl; set aside.
2. Wipe the skillet clean. Spray the skillet with nonstick spray  and set over medium heat. When a drop of water sizzles in it, add 1/2 cup of egg substitute and cook until almost set, about 3 minutes, gently lifting the edge of the eggs with a heatproof spatula to allow the unccoked portion of the egg to run underneath. Spoon half of the vegetable mixture over half of the omelette. Fold the unfilled portion of the omelette over the filling and sprinkle with 2 tbsp of the Swiss cheese. Slide the omelette onto a plate and keep warm. Repeat with the remaining egg substitute, vegetable mixture and cheese to make another omelette.

WW POINTS VALUE 3

 

Note: This recipe appears in the WW in 20 Minutes Cookbook. I was in the mood for some eggs and I've always wanted to cook this recipe. This dish was fair but I would try it again and make some adjustments: I would season the egg mixture with the herbs instead of the vegetables for a more flavorful dish. I would also add some kind of sauce to the dish to make it more flavorful.

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.