Cuccumber Sticks with Tzatziki Dip

Ingredients:

• 2 medium cuccumbers
• 3/4 cup nonfat plain yogurt
• 1 1/2 tsp extra-virgin olive oil
• 1 tbsp chopped fresh dill
• 1 garlic clove, minced
• 1/8 tsp salt
• freshly ground black pepper

Makes 8 (3-piece) Servings and 3/4 cup dip

1. Trim cuccmber ends and peel cuccumbers lengthwise to make "zebra stripes" alternating peeled and unpeeled sections. Cut cuccumbers lengthwise and seed. Cut each half in half crosswise, then into 24 (1/8-inch-thick) sticks.
2. Whisk together yogurt, oil dill, garlic and salt n a small bowl; season to taste with pepper. Serve dip chilled or at room temperature with cuccumber sticks.

WW POINTS VALUE: 0 pts per serving with 1 1/2 tbsp dip

Note: This recipe appears in the South Beach Diet Parties and Holidays Cookbook. We are experiencing a MASSIVE heat wave this summer and you can't cook in a heat wave, it's unbearable. This recipe is a great recipe for  a heat wave because it tastes good and it will fill you up and cool you down at the same time. This is a great dish for lunch, dinner or even as a snack. You can serve this dip with other vegetables as well as chicken and fish.

Creamy Dreamy Strawberry Vanilla Shake

Ingredients:

• 1 cup plain fat-free or low-fat yogurt
• 1 cup skim milk
• 2 cups frozen strawberries
• 1 tsp vanilla extract

Makes 4  (1-cup) Servings

Puree the yogurt, milk, strawberries and vanilla in a blender until smooth. Serve Cold.

WW POINTS VALUE: 2 pts.

Note: This recipe appears in the South Beach Diet Quick & Easy Cookbook. We are experiencing a MASSIVE heat wave right now and this looked like a treat worth having and it was. This Shake hit the spot. You can use any berries with this recipe as well and it will still be delicious. Since strawberries are available year-round, you can enjoy this shake anytime.

 

Grilled Ancho-Rubbed Flank Steak

Ingredients:

• 1 1/2 lbs. flank steak, 1-inch thick
• 2 tsp ground ancho chili pepper
• 1/4 tsp salt
• 2 tsp extra-virgin olive oil
• 2 tsp grated lime zest
• 1 tbsp fresh lime juice
• Lime wedges

Makes 4 Servings

1. Heat grill or grill pan to high.
2. Season steak with salt and chili pepper. Combine oil, lime zest and lime juice in a shallow dish and stir to mix well. Add steak and turn to coat. Let marinate at room temperature for 15 minutes.
3. Grill steak until desired doneness, about 4 minutes per side for medium-rare. Let stand for 5 minutes before cutting into thin slices. Serve wth lime wedges.

WW POINTS VALUE: 8 pts

Note: This recipe appears in the South Beach Diet Quick and Easy Cookbook. This is a wonderful dish to cook all-year round especially in the summer on the grill. Poblano chiles are popular during the summer and whe they ripen and dry they're called ancho chilies. You'll find ground ancho chilies in a well-stocked grocery store or you can buy them whole and grind them in a spice grinder. You can even use regular chili powder as well and it will taste just as good. You can also use any kind of steak for this dish and it will be just a delicious.

Three Berry-Stuffed French Toast

Ingredients:

• 1/3 cup blackberries
• 1/3 cup blueberries
• 1/3 cup raspberries
• 2/3 cup semisoft farmer's cheese
• 1 tbsp granular sugar substitute
• 8 slices whole-grain sandwich bread
• 3 large eggs
• 1/4 cup skim milk
• 1/4 tsp ground cinnamon
• 1/4 ground nutmeg

Makes 4 Servings

1. In a medium bowl, combine blackberries, blueberries, raspberries, cheese and sugar substitute. Using a fork, mash together lightly. Lay 4 slices of the bread on a work surface. Spread berry mixture evenly on slices and top with remaining bread slices to form sandwiches. Lightly press around the edges to seal.
2. In a shallow dish, beat eggs with milk, cinnamon and nutmeg. Dip both sides of sandwiches into egg mixtures, allow wxcess to drip off, and place sandwiches on a platter.
3. Lightly coat a nonstick skillet or griddle with cooking spray and heat over medium heat. Cook French toast in 2 batches until golden brown, about 2 minutes per side. Serve warm.

WW POINTS VALUE: 6 pts

Note: This recipe appears in the South Beach Diet Taste of Summer Cookbook. The combination blackberries, bueberries and raspberries burst with so much juicy flavor when mixed with farmer's cheese. You can also use strawberries, cherries or any other kind of berry with this recipe and the French toast and it will still be delicious. You can have this dish for breakfast, lunch or dinner and can be enjoyed anytime of the year. If you cannot find semisoft farmer's cheese, you can use fat-free cottage cheese as well.

Easy Summer Chicken Chilli

Ingredients:

• 1 small avocado
• 1 tbsp fresh lime juice
• 1/4 tsp salt
• 1 tbsp extra-virgin olive oil
• 1 medium onion, chopped
• 1 small green bell pepper, chopped
• 1 small zucchini, thinly sliced
• 1 medium jalapeno, seeded and minced
• 1 tsp chili powder
• 1/2 tsp ground cumin
• 2 cups lower-sodium chicken broth
• 1 (15 oz.) can white beans, rinsed and drained
• 1 (14 1/2 oz.) can no-salt-added diced tomatoes, with juices
• 1 lb. boneless, skinless chicken breasts, cut into 1-inch cubes

Makes 4 (2-cup) Servings

1. In a small bowl, gently sitr together avocado, lime juice nd 1/8 tsp of the salt.
2. In a large saucepan, heat oil over medium-high heat. Add onion, bell pepper, zucchini, jalapeno, chili powder and cumin; stir to coat. Cook, stirring occasionally, until vegetables have begun to soften, about 5 minutes. Stir in broth, beans and tomatoes and their juices; bring to a simmer and cook for 10 minutes. Add chicken and remaining 1/8 tsp salt. Return to a simmer and cook until chicken is cooked through, 5-7 minutes. Divide chili among 4 bowls, top with avocado, and serve.

 WW POINTS VALUE: 8 pts

Note: This recipe appears in the South Beach Diet Taste of Summer Cookbook. This is a great dish for the summer or all year round and a great way to kick of Phase 1 of the South Beach Diet or any weight -loss diet. These summer vegetables combined with chunks of tender, juicy chicken make a great meal for a cool summer night and even perfect for a get-together. If you are serving vegetarians, you can substitute tofu for the chicken.

Chilled Cuccumber and Mint Soup

Ingredients:

• 3 cucumbers, peeled, seeded and roughly chopped
• 1 scallion, sliced
• 1 garlic clove, chopped
• 3 tbsp fresh mint leaves
• 1/2 cup water
• 1 (8 oz) container reduced-fat sour cream
• 1 tbsp fresh lemon juice
• 1/4 tsp salt
• 1/4 tsp freshly ground pepper

Makes 4 (1-cup) Servings

1. Puree the cucumbers, scallion, garlic, mint and water in a blender or food processor until smooth. Add sour cream, lemon juice, salt and pepper and blend to combine.
2. If you are serving the soup immediately, chill quickly by transferring soup to a metal mixing bowl, placing bowl over a larger bowl filled with ice and cold water, and stirring occasionally until chilled, about 10 minutes. Otherwise, chill in refrigerator until cold, about 3 hours.

 

WW POINTS VALUE: 2 pts

 

Note: This recipe appears in the South Beach Diet Quick and Easy Cookbook. It's summer  and the heat wave it unbearable and you want something to eat, this is the dish for you. The combination of cucumbers, mint and sour cream gives your taste buds a refreshing wake-up call. It's makes a very cool companion at lunch with a sandwich or salad or you can serve this at a barbecue as well.

Dutch Apple Pancake

Ingredients:

• 2 tbsp trans-free margarine, melted, divided
• 1 medium Granny Smith apple, peeled, cored and cut into 1/2-inch slices
• 1/3 cup whole-grain pastry flour
• 2 tbsp sugar
• 1 tbsp granular sugar substitute
• 1/2 tsp ground cinnamon
• 1/4 tsp ground nutmeg
• 3/4 cup skim milk
• 4 eggs, lightly beaten

Makes 4 Servings

1. Heat oven to 400 F.
2. Heat 1 tbsp of the margarine in a large cast-iron skillet over medium heat. Add apple and cook until softened and lightly browned, about 5 minutes.
3. Puree the remaining margarine, flour, sugar, sugar substitute, cinnamon, nutmeg, milk and eggs in a blender unti just combined, about 1 minute. Pour batter into skillet, over apples. Baked until puffed and set, about 15 minutes. Serve hot.

WW POINTS VALUE: 5 pts

 

Note: This recipe appears in the South Beach Diet Quick and Easy Cookbook. This meal is delicous for breakfast, lunch and dinner and it can be made in about 30 minutes. The smell and taste of apples mixed with cinnamon and nutmeg is heavenly. Don't worry if you don't have a cast-iron skillet; you can use an omlette pan and it will work just as well. This puffy pancake should be served piping hot, right from the skillet and served with a dash of maple syrup.