Mexican Style Rice

Ingredients:

• 2 cups brown rice
• 2 tbsp extra-virgin olive oil
• 2 medium green bell peppers
• 1 large onion, roughly chopped
• 4 garlic cloves, minced
• 1/2 tsp ground cumin
• 1/4 tsp cayenne pepper
• 2 tbsp fresh lime juice
• 1/4 tsp salt
• 1 medium tomato, roughly chopped
• 1/4  cup chopped fresh cilantro (optional)

Makes 12( 1/2-cup) Servings

1. Cook rice according to package instructions.
2. While rice is cooking, heat oil in a large nonstick skillet over medium-high heat. Add bell peppers, onion, garlic, cumin and cayenne; stir to combine. Reduce heat to medium-low and cook, stirring occasionally, until vegetables are well softened, 14-16 minutes. Remove from heat.
3. When rice is cooked, fluff with a fork and transfer to a serving bowl. Stir in pepper mixture, lime juice and salt. Top with chopped tomato and cilantro, if using, and serve.

WW POINTS VALUE: 3 pts

Note: This recipe appears in the South Beach Diet Parties and Holidays Cookbook. I was cooking an oven-roasted chicken with Mexican flavors and was on a roll and this recipe looked to good to pass up. A meal without rice in Mexico is like a party without a pinata. I always loved chicken and rice as a kid and I wanted to kick it up a notch with some Mexican flavor. This rice dish is so delicious and filling with the vegetables and spices I guarantee you will eat this again and again. The cumin, cayenne, green pepper, lime juice and garlic give the rice a spicy flavor. Mexican rice can be prepared up to 1 day ahead and refrigerated in a covered container until ready to use. Heat gently in a double broiler or microwave before serving. You can even freeze the rice for up to a month, Defrost, if frozen, and heat through completely before mixing with the remainig ingredients.

Creamy Broccolli Soup

Ingredients:

• 1 tbsp extra-virgin olive oil
• 1 large onion, finely chopped
• 2 garlic cloves, minced
• 2 lbs. broccoli, stems and crowns, roughly chopped
• 1/4 tsp salt
• Freshly ground black pepper
• 5 cups vegetable broth
• 1/4 cup fresh lemon juice
• Small blanched broccoli florets for garnish

Makes 8 (1-cup Servings)

1. Heat oil over medium heat in a large nonstick saucepan. Add onion and garlic, reduce heat to low, and cook until softented, about 7 minutes. Add broccoli, salt and a pinch of pepper; stir well to coat. Add broth and lemon juice; bring to a simmer. Partially cover, reduce heat to low and simmer gently until broccoli is very tender, about 25 minutes.
2. Transfer soup to a blender and puree, in batches if necessary, or use a hand blender. Serve hot, garnished with a small broccoli floret, if desired.

 

WW POINTS VALUE: 1 pt. per serving

 

Note: This recipe appears in the South Beach Diet Parties and Holidays Cookbook. This soup is filling and satisfying if you're starting out on a diet. This sou also has a creamy texture to it despite the fact that it doesn't have any cream. This soup can be served as an appetizer in a small bowl at a dinner party or can be served as a small lunch or snack when you're hungry. I do recommend having a Savory Cheddar Cheese Biscuit with this soup.

Soft Chicken Tacos

Ingredients:

• 4 (6 oz.) boneless, skinless chicken breasts
• 2 tbsp +1 tsp extra-virgin olive oil
• 2 tbsp fresh lime juice
• 2 medium garlic cloves, minced
• 1/4 tsp salt
• 1/8 tsp freshly ground black pepper
• 3 medium red bell peppers, cut into thin strips, 
• 6 (8-inch) whole-wheat tortillas
• 1/4 cup reduced-fat sour cream
• 1/4 cup chopped fresh cilantro
• 1 lime, cut into 8 wedges

Makes 8 (3-piece Servings)

1. Arrange chicken snugly in a baking dish. Whisk together 2 tbsp of the oil, lime juice, garlic, salt and black pepper in a smll bowl; pour marinade over chicken and turn to coat. Cover and refrigerate for 30 minutes.
2. Heat a grill or grill pan to medium high. remove the chicken from marinade and grill until cooked through about 5 minutes per side. Discard remaining marinade. Transfer chicken to a plate, cover loosely, and keep warm.
3. Brush bell peppers  with remaining 1 tsp oil and grill until softened and lightly charred, about 5 minutes. Transfer to a plate, cover loosely, and keep warm. Grill tortillas, in batches, to make pliable, about 30 seconds per side. Cut each tortilla into quarters.
4. Cut chicken crosswise on the bias to make 24 thin slices; cut slices in half, if desired. Arrange tortilla pieces on a serving platter. Spoon 1/2 tsp sour cream onto each tortilla quarter. Divide
   

   chicken, peppers and cilantro among tortillas. Serve warm with lime wedges. 

WW POINTS VALUE: 4 pts. per serving

 

Note: This recipe appears in the South Beach Diet Parties and Holidays Cookbook. It was Cinco de Mayo and I wanted to celebrate and this dish looked to delicious to pass up. Chicken flavored with lime, fresh garlic and cilantro is so heavenly delicious. Lime, garlic and cilantro make your taste buds go 'Ole!' with chicken, beef, pork and even fish. These tacos can be served anytime of year and make a great weeknight dinner, a party of 8 or even a game day treat. These taco are so tasty they will fill you up and leave you satisfied. The chicken and peppers can be grilled and refrigerated separately in covered containers up to a day ahead. Warm them gently on stove top or in microwave before serving.
 

Creamy Lemon-Vanilla Riccotta Souffles

Ingredients:

• 1 cup part-skim ricotta cheese
• 2 large eggs, separated
• 3 tbsp granulated sugar substitute
• 2 tsp grated lemon zest
• 1/2 tsp lemon extract or juice
• 1/2 tsp vanilla extract
• Pinch of salt

Make 4  (1/2 cup) Servings

1. Preheat the oven to 375 F. Lightly coat 4 (4 oz.) ramekins with cooking spray.
2. In a large bowl, whisk ricotta, egg yolks, 1 tbsp of the sugar substitute, lemon zest, lemon extract and vanilla until combined.
3. In anoter large bowl, with an electric mixer on high speed, beat egg whites and salt until soft peaks form, 2-3 minutes. Add remaining 2 tbsp sugar substitute and continue beating until stiff peaks form. Gently fold a third of the egg whites into the ricotta mixture until combined. Repeat with the remaining  egg whites.
4. Spoon ricotta mixture into prepared ramekins and bake until souffles have risen and are set and lightly browned, about 15 minutes. Serve immediately.

WW POINTS VALUE: 3pts.

 

Note: This recipe appears in the South Beach Diet Taste of Summer Cookbook. This is such a beautiful sweet treat that can be enjoyed as a snack or as a nice dessert. Souffles are easy to make and the ricotta souffles and fluff to you taste buds. You can use any kind of extract with the vanilla extract because vanilla tastes good with anything. I used almond extract instead of lemon the second time I made these and the souffles were just as delicious. Make sure you measure out your ingredients ahead of time, then prepare and bake the souffles right before serving.

Broiled Halibut with Lemon and Dill

Ingredients:

• 2 small lemons, sliced into 16 thin slices
• 1 tbsp chopped fresh dill
• 4 (6 oz.) pieces halibut fillet, about 1-inch thick
• salt
• freshly ground black pepper
• 1 tbsp extra-virgin olive oil
• Dill sprigs for garnish (optional)

Makes 4 Servings

1. Heat oven to broil.
2. Line a broiler pan with foil. Lay 2 lemon slices vertically on the pan, just barely overlapping. Repeat to make 3 more pairs, placing pairs 1 1/2 inches apart. Sprinkle the lemon slices evenly with 1 tbsp of the chopped dill.
3. Pat fish dry, lightly season with salt and pepper, and place over lemon slices. Drizzle with oil and sprinkle fish evenly with remaining 1 tbsp of dill. Top each piece of fish with 2 barely overlapping lemon slices.
4. Broil fish until cooked through, 10 to 12 minutes. Serve hot, garnished with dill sprigs, if using.

WW POINTS VALUE: 5 pts.

 

Note: This recipe appears in the South Beach Diet Parties and Holidays Cookbook. This is a simple dish that is easy to make and good for youwhenyou're starting Phase 1 on the South Beach Diet. Lemon and dill make a wonderful combination in your mouth. The lemons become browned and slightly carmelized and highly recommended served with fish and vegetables, rind and all.

Marinated Steak

Ingredients:

• 1/2 cup dry red wine
• 2 tsp reduced-sodium soy sauce
• pinch ground black pepper
• 1/4 tsp dried oregano
• 1 lb. flank steak, trimmed of all visible fat

Makes 4 Servings

1.  In a shallow dish, combine the wine, soy sauce, pepper and oregano. Add the steak and turn to coat both sides with the marinade. Cover and refrigerate overnight, turning the steak occasionally.
2. When ready to cook, remove the steak from the marinade, pat dry with paper towels and discard the marinade.
3. Coat a broiler-pan rack with olive oil cooking spray. Preheat the broiler.
4. Place the steaks on the prepared rack. Broil 4" from the heat source for 5 minutes per side, or until a thermometer inserted in the center of the steak registers 160 F for medium.
5. To serve, thinly slice the steak diagonally across the grain and place on a serving plate.

WW POINTS VALUE: 4pts.

Note: This recipe appears in the South Beach Diet Cookbook. This is a great recipe that is very simple and delicious. You can use any kind of steak with this recipe. You can used mashed potatoes, stir-fry vegetables to go with this recipe. If you ever have a long day at work and you won't steak for dinner, put these steaks in the refrigerator before going to work, and you can prepare your meal in 15 minutes when you get home.

Dijon Pork Cutlets

Ingredients:

• 16 oz. lean boneless pork chop
• 3 tbsp Dijon mustard
• 3 tbsp sugar
• 1 1/2 tsp apple cider vinegar
• pinch crushed red pepper flakes
• 1 spray of cooking spray
• 1/4 cup water

Makes 4 Servings

1. Place pork between 2 sheets of heavy-duty plastic wrap; pound each piece to a 1/4-inch thickness using a meat mallet or rolling pin.
2. Combine mustard and the nest 3 ingredients in a small bowl. Place pork in a shallow dish; spoon 2 tbsp mustard mixture over pork, turning to coat. Let stand for 15 minutes.
3. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add pork and cook 4 minutes on one side; turn pork and spoon reserved mustard mixture over pork. Cook pork 2 minutes or until just done.
4. Add water, stirring slightly; cook 2 minutes or until slightly thickened. Turn pork to coat, and place on a serving platter. Pour pan juices over pork.

WW POINTS VALUE: 5 pts

Note: This recipe appears on http://www.weightwatchers.com/. Pork chops are so easy to cook and yu can put any seasoning or flavor with them. Dijon mustard and apple cidar vinegar make a wonderful combination to any dish and the leftover sauce can be used to season the vegetables.