Curried Zucchini Soup

Ingredients:

• 2 tsp extra-virgin olive oil
• 1 small onion
• 1 garlic clove
• 2 medium zucchini, slced into 1/4-inch half-moons
• 1 tbsp grated fresh ginger
• 1 tsp grated curry powder
• 1/2 tsp garam masala (optional)
• 3 cups vegetable broth
• 1/2 cup plain fat-free or low-fat yogurt

Makes 4 (generous 1 1/4-cup) Servings

1. Heat oil in a large saucepan over medium heat. Add onion and garlic; cook until softened, about 5 minutes. Add zucchini, ginger, curry powder and garam masala, if using. Cook 3 more minutes.
2. Add broth and . Cover and simmer until vegetables are tender, about 10 minutes. Puree soup in a blender or food processor until smooth, or use a hand blender. Whisk in yogurt just before serving.

WW POINTS VALUE: 2pts.

Note: This recipe appears in the South Beach Diet Quick and Easy Cookbok. I have always said in the past that the South Beach Diet always has delicious soups. This was a different soup but not one of my favorites. This is a different kind of soup with the Indian flavors blended in with the vegetables.  If I were to make this soup, I would use asparagus in place of zucchini because asparagus has a different kind of texture and flavor than zucchini. Zucchini is wonderful for sauteeing, grilling or cooked with eggs.

Chicken Jambalaya

Ingredients:

• 1 1/2 lbs. boneless, skinless chicken breasts, cut into bite-size pieces
• 2 tbsp extra-virgin olive oil, divided
• 2 bunches scallions, white and green parts, chopped (2 tbsp reserved for garnish)
• 1 green bell pepper, chopped
• 2 garlic cloves, minced
• 1/2 cup whole-grain, quick-cooking brown rice
• 1/8 tsp sugar-free Cajun seasoning or cayenne pepper
• 2 cups lower-sodium chicken broth
• 1 (14 oz.) can diced tomatoes
• salt
• freshly ground black pepper

Makes 4 (1 1/2 cup) Servings

1. Seaosn chicken with salt and pepper. Heat 1 tablespoon of the oil in a large straight-sided skillet over medium-high heat. Add chicken, scallions, bell pepper and garlic; cook, stirring often, until vegetables are softened, about 5 minutes.
2. Stir in rice and Cajun seasoning. Add broth and tomatoes with juice  and bring to a boil. Reduce heat to medium-low, cover and simmer, stirring occasionally, until most of the liquid is absorbed, about 30 minutes. If jambalaya has excess moisture, cook uncovered for 3-5 minutes. Sprinkle with reserved scallions and serve.

 WW POINTS VALUE: 8 pts.

Note: This recipe appears in the South Beach Diet Quick & Easy Cookbook. Jambalaya is a classic Louisiana dish that can be made with any kind of protein combination of beef, chicken, ham, sausage, pork. You can use any of these protein for this dish and it will still taste delicious. I made this dish in honor of Mardi Gras and it is really delicious, filling and colorful. This dish cooks in over 30 minutes and it's perfect for weekend cooking. If you're a heat lover, add more Cajun seasoning or cayenne and you'll feel like you're in the Big Easy.

Cocoa-Nut Mousse

Ingredients:

• 1/2 cup slivered almonds
• 1/4 cup shredded unsweetened coconut
• 4 cups part-skim ricotta cheese
• 3 tbsp unsweetened cocoa powder
• 1 tbsp + 1 tsp granular sugar substitute
• 2 tsp almond extract
• 2 tsp vanilla extract
• 1 cup light or fat-free whipped topping
• a few slivered almonds and a pinch of coconut for garnish (optional)

Makes 8 (2/3-cup) Servings

1. Heat oven to 275 F. Spread almonds on a baking sheet and toast until golden and fragrant, stirring occasionally, 8-10 minutes. Transfer to a plate to cool. Spread coconut on the baking sheet and toast until golden, 2-3 minutes. Transfer to a plate to cool.
2. In a large bowl, beat ricotta with an electric mixer at high speed until light and airy, about 4 minutes. Add cocoa powder, sugar substitute and almond and vanilla extracts; beat until just blended. Fold in whipped topping, almonds and coconut.
3. Spoon mousse into 8 dessert cups; cover and chill at least 2 hours. To serve, remove mousse from refrigerator and sprinkle lightly with a few almonds and a little coconut, if desired.

WW POINTS VALUE: 6 pts.

Note: This recipe appears in the South Beach Diet Parties & Holidays Cookbook. This dessert is a great way to kick-start your diet whether you're on Weight Watchers or South Beach. It's a different kind of dessert with wonderful flavors blended together. The combination of toasted coconut, cocoa and almonds blended with ricotta and almonds is like having an Almond Joy or Mounds bar as a decadent mousse. Plus, this dessert is a nice way to finish your meal and satisfy your sweet tooth. 

Seared Scallops with Summer Vegetables

Ingredients:

• 4 tsp extra-virgin olive oil
• 1 1/2 lbs. sea scallops (about 20), cleaned
• 1/4 tsp salt
• freshly ground black pepper
• 1 medium zucchini, halved lengthwise and thinly sliced into half-moons
• 1/2 small onion, finely chopped
• 2 garlic cloves, finely minced
• 1 cup cherry tomatoes, halved
• 3/4 cup frozen shelled edamame, defrosted
• 1 small ear of corn, shucked, kernels sliced off cob (1/2 cup kernels)
• 2 tbsp. chopped fresh basil

Makes 4 Servings

1. In a large skillet, heat 2 teaspoons of the oil over medium-high heat. Add scallops, sprinkle with 1/8 tsp of the salt and season lightly with pepper. Cook until golden brown on the outside and opaque inside, about 2-3 minutes per side. Transfer to a plate and keep warm.
2. Reduce heat to medium and add remaining 2 teaspoons oil to the pan. Add zucchini, onion and garlic; cook until vegetables are softened, about 5 minutes. Add tomatoes, edamame, and corn; cook until tomatoes begin to break down, 3-4 minutes. Return scallops to the pan and sprinkle with remaining 1/8 teaspoon salt and pepper to taste; reheat for 30 seconds, or until . stir in basil. Divide among 4 plates and serve warm.

WW POINTS VALUE: 4 pts with or without the corn

Note: This recipe appears in the South Beach Diet Taste of Summer Cookbook. The photo of this recipe looks beautiful and I was dying to cook this dish. It was not one of my finest dishes. Scallops are not my thing. They are a little to fishy in smell and taste for me. The vegetables, however, were delicious but they weren't as successful as I hoped. I had never cooked edamame before and I quickly learned that edamame HAS TO BE OUT OF THE SHELL/POD in order to be eaten. The vegetables were delicious and I would attempt to cook this dish again but use another fish like halibut or cod for a meatier meal.

Braised Mini Meatballs

 Ingredients:

• 1 1/2 lbs. extra-lean ground beef
• 2 large eggs
• 1 medium onion, finely chopped
• 1/2 cup chopped fresh parsley, plus more for garnish
• 1 tsp dried basil
• 3/4 tsp freshly ground black pepper
• 1/4 tsp salt
• 2 tsp extra-virgin olive oil
• 1 cup dry red wine
• 1/4 cup unsalted tomato paste
• 2 cups lower-sodium beef broth
• 2 tsp granular sugar substitute

Makes 12 (3-piece) Servings

1. Combine beef, eggs, onion, parsley, basil, salt and pepper in a large bowl. Mix well with wet hands or a wooden spoon. Form into 36 (1 1/4-inch) meatballs.
2. Heat oil over medium-high heat in a large nonstick skillet. Carefully add meatballs to the skillet (this can be done in batches, if necessary) and cook until browned on all sides, 5-7 minutes per batch. Pour off any excess fat from the skillet. Return all meatballs to the skillet and reduce heat to low.
3. Whisk together wine and tomato paste in a small bowl; por over meatballs. Simmer over low heat, stirring occasionally, until tomato mixture has thickened, about 10 minutes. Add broth and simmer until sauce is slightly thickened, about 30 minutes. Stir in sugar substitute. Sprinkle with additional parsley just before serving. Serve warm or at room temperature.

WW POINTS VALUE: 3 pts per serving

Note: This recipe appears in the South Beach Diet Parties & Holidays Cookbook. I have been dying to make this recipe for a long time and it was worth the wait. Normally, meatballs are made with breadcrumbs. This was the first time I made meatballs and they were delicious. The key to the flavorful meatballs is the tomato paste and red wine because they leave a nice aftertaste in your mouth. I added a clove or 2 of minced garlic to the meatballs and they added flavor to these little treats. These meatballs can be served at a dinner party with 3 on a plate on top of a small serving of fettucini. These meatballs can even be served on bread and made into a fancy meatball sub. 

Salmon Cakes

Ingredients:

• 1 large egg, lightly beaten
• 1/2 small red onion, minced
• 1 tbsp fresh lemon juice
• 1 1/2 tsp dried thyme
• 1 1/2 tsp Dijon mustard
• 4 cups loosely packed chopped cooked salmon
• 1 tsp extra-virgin olive oil
• 1/4 cup reduced-fat sour cream
• salt
• freshly ground black pepper

Makes 4 Servings

1. Whisk together egg, onion, lemon juice, thyme, mustard, 3/4 tsp salt and 1/4 tsp pepper in a large mixing bowl. Add salmon and gently stir together. Form 4 patties, about 3/4 inch thick (cakes can be prepared up to 1 day ahead; wrap separately and refrigerate).
2. Heat oil over medium heat in a large cast-iron or nonstick skillet. Reduce heat to medium-low, lower  cakes into pan with a spatula, and cook until browned, cooking in batches if necessary, 5 minutes per side (because the cakes do not have bread crumbs, they may appear liquidy before they enter the pan). Serve warm with sour cream.

WW POINTS VALUE: 9 pts.

Note: This recipe appears in the South Beach Diet Quick & Easy Cookbook. Salmon is a wonderful way to kick start your diet and it also acquires a taste. Salmon cakes are like fish burgers without the buns. These cakes were really nice and I also served a  side of green beans drizzled in olive oil for a more filling dinner. These cakes will fill you up and you won't be looking for some thing to eat afterwards, they're that good. 

Green Apple Spritzers

Ingredients:

• 1 large Granny Smith apple
• 1 tsp fresh lemon juice
• 3 tbsp ice water
• 1 1/2 tsp granular sugar substitute
• ice cubes
• 24 oz. seltzer water

Make 4 Servings

1.  Cut 8 very thin wedges from apple; core, peel and roughly chop the rest. Toss apple wedges with 1/2 teaspoon of the lemon juice in a small bowl. In a separate small bowl, toss chopped apple with the remaining 1/2 teaspoon lemon juice.
2. Puree chopped apples, water ans sugar substitute in a blender. Divide pureed apple mixture among 4 glasses (about 2 tablespoons each); top each with a few ice cubes and fill each glass with seltzer. Stir, tops each spritzer with 2 apple wedges and serve.

WW POINTS VALUE: 0 pts

Note: This recipe appears in the South Beach Diet Parties & Holidays Cookbook. This is a wonderful drink that can be enjoyed at a party, making a toast or as an after-dinner drink to cleanse your palate. The South Beach diet has always had refreshing drinks and this drink did not disappoint me. Remember to have the lemon juice on hand before you slice the apple because tossing the apple with the lemon juice will keep the apple from browning. This apple spritzer is so refreshing it will cleanse your palate and prevent you from eating any more than you should.