South Beach Meat Loaf with Vegetables

Ingredients:

• 1 tbsp extra-virgin olive oil
• 1 onion, chopped
• 1/2 red bell pepper, chopped
• 1/2 green bell pepper, chopped
• 1/2 pound extra-lean ground beef
• 1/2 pound ground turkey breast
• 1 cup chunky salsa
• 1 egg, beaten
• 3/4 tsp salt
• 1/2 tsp freshly ground black pepper
• 1 garlic clove, minced
• 1/2 cup cooked brown rice

Makes 6 Servings

1. Preheat the oven to 350 F.
2. Heat the oil in a small skillet over medium heat. Add the onion and bell peppers and cook for 5 minutes, or until tender.
3. In a large bowl, combine the beef, turkey, salsa, egg, salt, pepper and garlic. Stir in the vegetables and rice. Place the mixture in a round baking dish and pat into an oblong loaf.
4. Bake for 45 minutes, or until a thermometer inserted in the center registers 160 F and the meat is no longer pink.

WW POINTS VALUE: 5 pts

 

Note: This recipe appears in the South Beach Diet Cookbook. Cooler weather is here and it's time to turn on the oven and make some delicious comfort food. Meatloaf is delicious comfort food when it's done right. I was never crazy about meatloaf when I was younger because it was dry. I was cleaning out the refrigerator while watching my beloved Patriots play the New York Jets (the Pats won in overtime) and it looked so good I had to try it. My mom and I LOVED this meatloaf. I used 1 pound of ground turkey breast instead of 1/2 ground beef and 1/2 ground turkey for a leaner taste. I made 6 individual meatloaves and they were delicious! I highly recommend making 6 individual meatloaves so everyone can have their own little meatloaf in the same portion. This meatloaf was also very colorful and filling with the bell peppers, onions and salsa. You won't get hungry later on because the meatloaf is filled with lean protein and lots of vegetables. Also, whatever individual meatloaves you don't eat, just wrap them in the freezer and save them for dinner another time. This meatloaf was a standout because it had all the flavors of Mexico in it with bell peppers, onions, garlic and Pico de Gallo salsa. Bobby Flay would be impressed with this meatloaf, I guarantee. Iron Chef Flay, I'm not giving up to challenging to to a tailgating Throwdown!!

Grilled Canadian Bacon

Ingredients:

• 1 pound Canadian bacon, cut into 1/4-inch slices
• 1/4 cup sugar-free apricot preserves
• 1/4 tsp mustard powder

Makes 4 Servings

1. Preheat the broiler.
2. Place the bacon on a broiler rack 3 inches from the heat and cook for 4 mintues.
3. In a small bowl, combine the preserves and mustard. Turn the bacon and brish with the preserve mixture. Broil for 4 minutes longer, or until bacon is well-done.
    

WW POINTS VALUE: 3 pts

 

Note: This recipe appears in the South Beach Diet Cookbook. Last night, I wasn't terribly hungry and I had bacon and eggs. I have come to love bacon but I didn't know how to cook it well. I always cooked bacon in the microwave so I wouldn't have to clean up all the grease. I decided to broil it with some flavor and it was SO delicious! It didn't burn, it wasn't too crispy and it was just perfect/ I loved the taste of the bacon with the preserves and dry mustard because they gave the bacon some tang and flavor. This bacon can be made in 10 miunutes to make it crispy and delicious. Plus, there are less than 5 ingredients in this side dish so 5-ingredient queen will be very impressed that you made this. 

Penne with Homemade Tomato Sauce

Ingredients:

• 2 tbsp extra-virgin olive oil
• 1 medium onion, finely chopped
• 3 garlic cloves, minced
• 2 tsp dried basil
• 1 tsp dried oregano
• 1/4 tsp red pepper flakes
• 3 (14 1/2-ounce) cans unsalted diced tomatoes
• 1/2 tsp salt
• freshly ground black pepper
• 1 (16-ounce) package whole-wheat penne pasta

Makes 10 (1-cup) Servings

1. Bring a large pot of lightly salted water to a boil.
2. Heat oil in a large saucepan over medium heat. Add, onion, garlic, basil, oregano, and pepper flakes. Reduce heat to medium-low and cook, stirring frequently, until onions and garlic are softened, 5-7 minutes.
3. Add tomatoes and salt and bring sauce to a simmer. Reduce heat to low and simmer gently, stirring occasionally, for 20 minutes. Season with pepper to taste.
4. While pasta sauce is cooking, add pasta to boiling water and cook to al dente, according to package directions. Drain, toss with tomato sauce, and serve hot.
    

WW POINTS VALUE: 4 pts

 Note: This recipe appears in the South Beach Diet Parties & Holidays Cookbook. Who doesn't love pasta with marinara sauce?  This is meant to be served as a side dish but it makes a great meal for lunch, dinner or as a light snack. The pasta only takes about 10 minutes to make but the sauce takes about 20-30 minutes. I also highly recommend adding oregano to the sauce to give it more Italian flavor. I also recommend pureeing the homemade sauce to make it more smooth. I brought this dish into the office I volunteer at adn the people loved it. I loved it too because it was filling, comforting and delicious. 

Spicy Chinese Chicken Kabobs

Ingredients:

• 2 tbsp orange juice
• 1 1/2 tbsp hoisin sauce
• 1 tbsp South Beach Ketchup or sugar-free ketchup
• 1 tbsp rice vinegar
• 1 tbsp prepared Chinese chili sauce with garlic
• 1 tsp reduced-sodium soy sauce
• 1 tsp light sesame oil
• 1 tsp grated orange peel
• 1 1/2 lbs. boneless, skinless chicken breasts, cut into 1-inch pieces

Makes 6 Servings

1. In a 1-quart zip-top plastic bag, combine the orange juice, hoisin sauce, ketchup, vinegar, chili sauce, soy sauce, oil and orange peel. Add the chicken. Seal the bag securely and turn to coat the chicken. Refrigerate the chicken for at least 2 hours, turning thbag occasionally.
2. Coat a grill rack or broiler-pan rack with cooking spray. Preheat the grill or broiler.
3. Thread the chicken pieces onto 6 metal skewers. Place the skewers on the prepared rack and grill over hot coals for 5 minutes per side, or until the chicken is no longer pink. Or broil 4 inches from the heat for 7 minutes per side, or until a thermometer inserted in the thickest portion registers 170 F and the juices run clear.

WW POINTS VALUE: 3 pts

 

Note: This recipe appear in the South Beach Diet Cookbook. Who knew Chinese food could taste so good and be good for you? If you're thinking abuot ordering Chinese takeout, PUT DOWN THE PHONE!! You can make this delicious meal in 30 minutes or less. If you don't have any kebobs, don't worry. You can cut up the chicken into small pieces and stir-fry it with vegetables such as red bell peppers and scallions and it will be just as delicious. If you really want to go all the way, serve this protein dish with a side of noodles or some hot brown rice and you won't be hungry. 

Chocolate Sheet Cake

Ingredients:

• Cooking spray
• 1 3/4 cups all-purpose flour
• 1 1/4 cups light brown sugar
• 3/4 cup unsweetened cocoa powder
• 1/2 cup granulated sugar
• 1 1/2 tsp baking powder
• 1 1/2 tsp baking soda
• 1/4 tsp salt
• 1 1/4 cups skim milk
• 3 large egg whites
• 2 tbsp melted butter
• 1 1/2 tsp vanilla extract
• 1 cup boiling water
• 1 tbsp confectioners' sugar

Makes 12 Servings

1. Preheat oven to 350ºF. Coat a 9- X 13-inch baking pan with cooking spray.
2. In a large bowl, combine flour, brown sugar, cocoa powder, granulated sugar, baking powder, baking soda and salt; mix well with a fork to combine.
3. In another large mixing bowl, combine milk, egg whites, melted butter and vanilla. Using an electric mixer, mix on low speed until blended; gradually beat in boiling water.
4. Gradually add flour mixture to milk mixture and mix on low speed until blended. Pour batter into prepared pan and bake until a wooden toothpick inserted in center comes out clean, about 25 to 30 minutes. Cool cake in pan, on a wire rack.
5. Sift powdered sugar over cooled cake before cutting into 12 pieces.

WW POINTS VALUE: 6 pts (1 slice per serving)

 

Note: This recipe appears on www.weightwatchers.com. Who does not love a piece of chocolate cake? I now have a new tradition in making a chocolate cake for my birthday and decorating it as well. It was my birthday and I wanted a guilty pleasure but not so guilty that it would make me fat. I made this cake in round pans and I decorated it with the Sprinkles' Dark Chocolate Frosting and it was SO delicious. The cake is 6 points a slice but frosting the cake could affect the points value. This cake is so chewy and moist you will never use the store brand ever again it's that good.



Papaya Parfait

Ingredients:

• 1/2 cup cubed papaya
• 1/4 tsp fresh lime juice
• 1 cup vanilla fat-free or low-fat yogurt, divided
• 1/2 cup multigrain, low-sugar cereal, divided

Makes 2 Servings

 

Toss papaya with lime juice. Layer 1/4 cup yogurt, 2 tablespoons cereal, 1/4 cup papaya, another 1/4 cup yogurt, and another 2 tablespoons cereal in a glass dessert cup or bowl. Repeat with remaining ingredients in another cup. Serve immediately.

 

WW POINTS VALUE: 2 pts.

 

Note: This recipe appears in the South Beach Diet Quick & Easy Cookbook. This was such a nice treat for breakfast. I never had papaya before and I must say it was delicious. Lime juice goes well with any tropical fruit becauseit give the tropical fruit an extra kick of zing. If you don't have vanilla yogurt on hand, use plain yogurt and add vanilla extract, almond extraxt or any flavor extract of your choice and it will still be delicious. You can also use any fruit in this parfait and it will be delicious as well. 

Multigrain Watercress & Cucumber Tea Sandwiches

Ingredients:

• 8 thin slices mutligrain bread
• 4 ounces reduced-fat cream cheese, at room temperature
• 1/2 bunch watercress, tough stems removed
• 1 medium cucumber, thinly sliced

Makes 4 lunch servings or 6 snack servings

 

Spread each slice of bread with cream cheese; make sandwiches with watercress and cucumber. Remove crusts, if desired, and cut each sandwich into 3 rectangular slices.

 

WW POINTS VALUE: 3 pts. (per lunch serving)

 

Note: This recipe appears in the South Beach Diet Quick & Easy Cookbook. These tea sandwiches were delcious and quickly filled me up. You can use any green leaf lettuce in these sandwiches such as romaine or Boston lettuce and theey will still be delicious. Tea sandwiches typically use butter on white bread. These sandwiches are made from multigrain bread and cream cheese. I highly recommend using reduced-fat vegetable cream cheese because it adds more flavor to the sandwiches.