Greens, Chicken and Citrus Salad

Ingredients:

• 2 tbsp minced red onion
• 2 tbsp sherry vinegar
• 5 tbsp extra-virgin olive oil, divided
• 1 1/2 lbs. boneless, skinless chicken breasts
• 1 (1-pound) head green leaf lettuce, torn into bite-size pieces (8 cups)
• 1 pink grapefruit, sectioned
• salt
• freshly ground black pepper

Makes 4 (2-cup) Servings

1. Combine onion, vinegar, 4 tablespoons of the oil, 1/4 of the teaspoon salt, and 1/8 pepper in a jar with a lid. Close tightly and shake vigorously to combine.
2. Season chicken with salt and pepper. Heat remaining oil in a large skillet over medium-high heat; cook chicken until browned, 5-7 minutes per side. Remove from heat, cut into 1/2-inch slices, and toss with 3 tablespoons of the dressing.
3. Gently toss together lettuce, grapefruit and remaining dressing in a large bowl. Season to taste with salt and pepper. Serve salad topped with chicken slices.

WW POINTS VALUE: 9 pts

Note: This recipe appears in the South Beach Diet Quick & Easy Cookbook. This was such a cool and refreshing salad I would eat this again in a heartbeat. The key to this refreshing salad is the grapefruit. Grapefruit gives this salad a pretty look and a healthy dose of Vitamin C and fiber. This salad tastes so good you'll forgetthat it's good for you. I recommend seasoning the chicken with minced garlic and grapefruit zest to give the chicken a more citrusy flavor. Plus, garlic always makes every dish taste better.

Simple Arugula Salad

Ingredients:

• 1 (6 oz.) package arugula, torn into bite-size pieces (8 cups)
• 4 radishes, thinly ssliced
• 2 tbsp extra-virgin olive oil
• 1 tbsp red wine vinegar
• salt
• freshly ground black pepper

Makes 4 (2-cup) Servings

Toss together arugula, radishes, olive oil and vinegar in a large mixing bowl. Season with salt and pepper to taste and serve.

WW POINTS VALUE: 2 pts

Note: This recipe appears in the South Beach Diet Quick & Easy Cookbook. This is a fast and simple salad that can be enjoyed on its own or as a side dish along side a hearty protein. This salad is very filling and will quickly fill you up.

Blueberry Buckwheat Pancakes

Ingredients:

• 1/2 cup buckwheat flour
• 1/2 cup whole-grain pastry flour
• 2 tsp granular sugar substitute
• 1 tsp baking soda
• pinch of salt
• 1 cup 1% or fat-free buttermilk
• 2 large eggs, lightly beaten
• 1/4 cup trans-fat-free margarine, melted
• 1 1/4 cup blueberries

Makes 4 Servings (4 pancakes per serving)

1. Heat oven to 200 F.
2. Combine buckwheat flour, pastry flour, sugar substitute, baking soda and salt in a mixing bowl. Combine buttermilk, eggs and margarine in another mixing bowl. Add wet mixture to dry mixture and stir just until combines well, being careful not to overmix. Stir in blueberries.
3. Heat griddle over medium heat until hot enough to cause drops of water to scatter over the surface, about3 minutes; lightly coat with cooking spray. Spoon batter onto griddle to form 3-inch rounds; cook until golden on both sides, 2-3 minutes per side. Transfer to a heatproof platter and place in the oven to keep warm until ready to serve.

WW POINTS VALUE: 5 pts

Note: This recipe appears in the South Beach Diet Quick & Easy Cookbook. Sometimes you're craving a guilty breakfast pleasure for dinner and it hits the spot. Who does not love pancakes? Buttermilk is the key to making pancakes light, fluffy and moist. This was the first time I used buckwheat in my culinary adventure and I must say I was impressed. Buckwheat gave these pancakes a delicious toasted flavor. Buckwehat is also high in fiber but not actually a wheat; it's actually an herb that is milled into a flour when used to makes soba noodles and used in pancake mixes as well. Buckwheat does not contain gluten so it's great for people who are allergic to wheat. Don't forget to top your pancakes with some sugar-free pancake syrup or fat-free margarine.

Chocolate Souffle

Ingredients:

4 Tbsp all-purpose flour, divided 6 large egg whites 1/3 cup granulated sugar 2 Tbsp light butter 4 oz fat-free half-and-half 1/3 cup unsweetened cocoa 4 large egg yolks

Makes 8 Servings

1. Heat oven to 375°F. Coat a 2-quart soufflé pan with cooking spray; coat with 2 tablespoons flour.
2. With mixer on medium, beat whites until very soft peaks form; slowly add sugar, 1 tablespoon at a time, until incorporated and eggs are stiff and glossy.
3. In a small pot over medium heat melt butter; whisk in remaining flour to combine. Slowly whisk in half-and-half until smooth. Remove from heat; slowly whisk in cocoa and yolks. Spoon into large bowl.
4. In three additions fold whites into chocolate mixture. Pour into soufflé pan. Bake until evenly risen and toothpick inserted into center comes out clean, 30 minutes.

WW POINTS VALUE: 3 pts (1 cup per serving)

Note: This recipe appears on www.weightwatchers.com. Who does not love chocolate?! Say what you want about the French. The French certainly know their chocolate and their dessert. I would say chocolate souffle is one of the ULTIMATE guilty pleasures on this planet. Even though the recipe calls for a 2-quart souffle pan, I highly recommend serving these treats in individual souffle dishes because everyone  loves their own individual souffle and everyone gets the same amount of chocolate. This souffle is lightened up with fewer egg yolks and a little more half-and-half. You can also use skim milk in place of  the half-and-half and the dessert will still be delicious. I also recommend serving this dessert right away because the souffles easily fall once they come out of the oven. If you ever throw a dinner party and are looking for an elegant dessert, this dessert make the perfect finale after a fine dinner and a great way to close the deal. This dessert is so devilishy delicious people will be talking about this for days and be coming back for more.

Nectarine and Plum Fans with Blue Cheese and Toasted Hazelnuts

Ingredients:

• 1/4 cup chopped hazelnuts
• 2 medium nectarines, thinly sliced
• 2 medium plums, thinly sliced
• 2 oz. blue cheese, crumbled (1/4 cup)

Makes 4 Servings

1. Heat the oven to 275 F. Spread hazelnuts on a baking sheet and toast, stirring once, until fragrant and golden, about 10 minutes. Transfer to a plate and cool.
2. Divide nectarine and plum slices among 4 dessert plates, alternating slices in a fan shape. Sprinkle fruit evenly with blue cheese and hazelnuts. Serve ar room temperature.

WW POINTS VALUE: 3 pts

Note: This recipe appears in the South Beach Diet Taste of Summer Cookbook. If you ever want to serve an elegant dessert that is simple, quick and easy, this is for you. This dessert puts a new twist on a  fruit and cheese platter. Plus, it makes a nice bite in your mouth in this heat wave. Plums and nectarines have a sweet flavor and they go pretty well with blue cheese and toasted hazelnuts. The blue cheese gives this dish a unique bite and the hazelnuts give it a nice crunch.

My

Fresh Blackened Tuna with Greens

Ingredients:

• 4 (6 oz.) tuna steaks or fillets, about 1 1/4-inches thick
• 1 tbsp Cajun seasoning
• 1 tbsp extra-virgin olive oil
• 1 tsp grated lemon zest
• 2 tsp frsh lemon juice
• salt
• freshly ground black pepper

Makes 4 Servings

1. Lightly coat a large cast-iron skillet with cooking spray and heat over medium-high heat. Rub each side of the tuna steaks with Cajun seasoning. Place steaks in the pan and cook until blackened, but not burned, on each side, about 3 minutes per side for medium-rare. Remove the pan from the heat.
2. In a large bowl, whisk together oil, lemon zest and lemon juice. Add greens an dtoss to coat. Season with salt and pepper to taste and divide salad among 4 plates. Top each with a piece of blackened tuna and serve.

Note: This recipe appears in the South Beach Diet Taste of Summer Cookbook. This wonderful dish is very simple and filling and a great way to kick-start your diet. Tuna has an excellent source of B Vitamins and, like salmon, is rich in omega-3 fatty acids which are good for your heart. Tuna steaks are great for grilling so remember to use beautiful, thick tuna steaks for this recipe. This dish is like a steak and salad dinner but it's with fish instead. The Cajun seasoning adds heat to the dish and the olive oil and lemon flavors cool the heat. I highly recommend adding garlic with the Cajun seasnoing and smothering the two together all over the fish because garlic makes everything better. As for the greens, I highly recommend spinach or arugula for a healthy bite and they go really well with anything.

Thai Grilled Beef with String Beans

Ingredients:

• 1 1/2 lbs. flank steak
• 2 tsp extra-virgin olive oil
• 1/4 cup fresh lime juice
• 1 tbsp Asian fish sauce
• 1/4 tsp chili paste or 1 tsp seeded and minced serrano chile
• 1 tsp granular sugar substitute
• 1 cup coarsely chopped fresh cilantro
• 1/2 cup thinly sliced scallions
• 1 pound green beans, trimmed
• salt
• freshly ground black pepper

Makes 4 Servings

1. Heat the grill or grillp an to high. Rub steak on both sides with 1 teaspoon of the oil and season with the salt and pepper. Grill until desired doneness, about 4 mintes per side for mediun-rare. Remove from heat and set on a cutting board for 5 minutes.
2. Whisk together lime juice, fish sauce, chili paste, sugar substitute, cilantro and scallions in a large mixing bowl and set aside.
3. Heat a saucepan of salted water until boiling. Add beans and cook until crisp-tender, about 3 minutes. Drain.
4. Thinly slice meat across the grain. Toss with lime juice mixture, adding any meat juices that have accumulated on the cutting board; add beans, toss and serve.

WW POINTS VALUE: 8 pts.

 

Note: This recipe appears in the South Beach Diet Quick & Easy Cookbook. It was a hot day and I wanted to cook something quick and easy. I am becoming more accustomed to Asian flavors the more I experiement with them. I must say Asian flavors leave a nice, refreshing aftertaste in my mouth. You could order this steak dinner at a restaurant but this dish is easier to make at home. Asian fish sauce sound exotic but you can find it in the Asian or international section of your grocery store. Mint and cilantro are common herbs used in Thai cooking; I highly recommend usgin a combination of mint and cilantro for more of a pick-me-up flavor. I also highly recommend seasoning your steak with garlic because garlic adds flavor and makes everything better.