Chicken Saute with Lemon-Caper Sauce

Ingredients:

• 4 (1/4 lb.) boneless, skinless chicken breasts, pounded to a 1/8-inch thickness
• 1/2 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 1 tbsp. + 1 tsp. unsalted butter
• 2 cloves garlic, minced
• 1/2 cup reduced-sodium chicken broth
• 1/4 cup lemon juice
• 1 tbsp. drained capers
• 1/2 tsp. dried oregano

Makes 4 Servings (1 piece of chicken with generous 1 tbsp. sauce)

1. Sprinkle the chicken with 1/4 teaspoon of the salt and 1/8 teaspoon of the pepper.
2. Melt the 1 tablespoon of butter in a large skillet over medium heat. Add the garlic and stir. Add the chicken and cook until lightly browned, about 4 minutes on each side. Add the broth, lemon juice, capers, and oregano; bring to a simmer. Reduce the heat and simmer, turning the chicken once to coat with the sauce, until the chicken is cooked through, about 2 minutes.
3. Remove the skillet from the heat and swirl in the remaining 1 teaspoon butter, 1/4 teaspoon salt, and 1/8 teaspoon pepper.

WW POINTS VALUE: 5 pts.

 

Note: This recipe appears in the WW Ultimate Chicken Cookbook. This is a nice meal that's quick and easy and your family & friends will literally eat this up. This is what they would serve at a restaurant but if you make this dish at home, it's healthier for you and you know what's in the dish. if you want to serve this dish to company, serve this dish over wide egg noodles. Serve 1/2 cup egg noodles alongside the chicken for an extra 3 points per serving and it will be delicious. I added the garlic because garlic always makes everything better. 

Roasted Red Pepper, Spinach, Carmalized Onion & Goat Cheese Fritatta

Ingredients:

• 1 cup onions, julienned
• 3 garlic cloves, minced
• kosher salt
• freshly ground black pepper
• 1/2 cup diced roasted red peppers
• 2 cups baby spinach, chopped
• 8 eggs
• 1/4 cup skim or low-fat milk
• 1/4 cup thinly sliced scallions
• 1/8 tsp. garlic powder
• pinch Kosher salt
• 1/8 tsp.freshly ground black pepper
• Nonstick olive oil cooking spray
• 1/4 tbsp. crumbled goat cheese
• sliced scallions (optional)
• fresh flat-leaf parsley (optional)

Makes 4 servings

1.  Spray a skillet with nonstick spray. Saute the onions and garlic over medium heat until golden brown. Season with salt and pepper. Add diced roasted red peppers and spinach; sauté until wilted. Drain excess liquid in a colander. Return to sauté pan.
2. Meanwhile, in a large bowl, whisk together eggs, milk, scallions, garlic powder, salt and pepper. Set aside.
3. Pour eggs into skillet; do not stir. Ass eggs set, run a spatula around the edge of the skillet, lifting eggs so uncooked portion flows underneath. Continue cooking and lifting edges until eggs are almost set (surface will be moist).
4.  Remove skillet from heat; Sprinkle in pieces of crumbled goat cheese. Cover and let stand for 3-4 minutes or until top is set. Loosen edge of frittata. Transfer to a serving plate; cut into wedges to serve. Garnish with additional sliced scallions and parsley, if desired.

WW POINTS VALUE: 5 pts.

 

Note: This recipe appears in the New Sonoma Cookbook. Who does not love a frittata from time to time? This is what I call a Mediterranean frittata because of the roasted red peppers, spinach and goat cheese. The original recipe called for feta cheese but goat cheese works just as well and make the frittata more creamy and delicious. You can make this on a Sunday and enjoy it for breakfast every day of the week. Eggs and vegetables will quickly fill you up and you're not as hungry throughout the day.

Creamy Artichoke Dip

Ingredients:

• 1 tbsp. extra-virgin olive oil
• 1/2 tsp. garlic, chopped
• 4 tbsp. celery, diced small
• 1 cup frozen artichokes, cooked
• 4 oz. low-fat cream cheese at room temperature
• 1/2 can white beans, drained (reserve liquid)
• 1 tbsp. lemon juice
• 2 tbsp. chives, chopped
• 1 pinch cayenne or Tobasco
• salt
• freshly ground black pepper

Makes 1 cup, 8 servings (2 tbsp. per serving)

1. Heat the olive oil in a small sauté pan over medium heat. add garlic and celery and cook until garlic is aromatic, about 20 seconds. Add artichokes and sauté until the artichokes are slightly browned, about 5 minutes. Cool in refrigerator.
2. Combine the cream cheese and white beans in a food processor. Process until smooth. Add cooled artichoke mixture. Puree until slightly chucky. Season with lemon juice, salt and pepper. Add chives and cayenne or Tobasco sauce.

WW POINTS VALUE: 2 pts.

 

Note: This recipe appears in the New Sonoma Cookbook. This dip makes a great snack with homemade chips, vegetables an even proteins such as chicken tenders or beef cubes. This dip also taste great on warm flatbread or in sandwiches as well. The cannellini beans not only add fiber and another vegetable serving; they also add a rich, creamy texture to the dip. You can also use shredded basil or tarragon in place of the chives and the dip will still be good. I highly recommend using Kraft Philadelphia Garden Vegetable Cream Cheese for a more authentic vegetable taste.

Chipotle Albondigas with Garbanzo Beans & Chard Soup

Ingredients:

Broth:

• 1 tbsp. extra-virgin olive oil
• 2 cups onions, chopped
• 2 cups mushrooms, chopped
• 1 tbsp. garlic, chopped
• 1/2 tsp. ground cumin
• 1 1/2 tsp. chipotle in adobo sauce, chopped
• 2 (15 oz.) cans tomatoes, chopped
• 2 (15 oz.) cans low-sodium chicken stock
• 1 (15 oz.) can garbanzo beans, drains
• 2 cups chard, cut into 1-inch slices
• 2 tbsp. cilantro, chopped
• 8 lime wedges
• salt
• freshly ground black pepper

Meatballs:

• 1 tbsp. extra-virgin olive oil
• 1/2 cup onion, chopped
• 1/2 cup celery, chopped
• 1 tbsp. garlic, minced
• 1/2 tsp. oregano
• 2 tbsp. nonfat milk
• 1/4 cup fresh whole-wheat bread crumbs
• 1 egg, slightly beaten
• 1 1 /2 tsp. chipotle in adobe sauce, chopped
• 1 lb. ground turkey
• salt & pepper to taste

Makes 8 Servings (2 albondigas & 1 1/2 cups broth per serving)

1. For the broth: Heat a soup pot over low heat. Add olive oil, onions, mushrooms, and add a pinch of salt and pepper. Cook for 5 minutes until translucent. Add garlic and cumin; cook 1 minute until aromatic. Add chipotle, tomatoes, and chicken stock. Bring to a simmer. Add chickpeas; bring to a simmer. Add chickpeas; bring to a simmer. Add chickpeas; bring to a simmer. Cook for 15 minutes or until the flavors have melded.
2. While the broth is simmering, prepare the meatballs. Heat a sauté pan over medium heat; add olive oil, celery, and onion. Season with salt and pepper; cook until translucent. Add garlic and oregano; sauté 1 minute until aromatic. Set aside to cool. In a large bowl, combine milk and bread crumbs. Stir in egg, chipotle, cooled vegetables, ground turkey, salt, and pepper. Adjust seasoning. Form into 16 meatballs.
3. Bring broth to a simmer, stir in chard, add meatballs, and simmer gently until cooked though, about 15 minutes.
4. Serve a bowlful of broth with 2 meatballs. Garnish with chopped cilantro and a wedge of lime.

WW POINTS VALUE: 7 pts.

 

Note: This recipe appears in the New Sonoma Cookbook. Albondigas soup is a Mexican meatball soup. Albondiga means meatball in Spanish. This Mexican soup is a healthy comfort food that you will enjoy. This soup may not look like Van Gogh but it tastes delicious with all the protein and vegetables. You can vary the vegetables in this soup depending on what you have in your kitchen or what's in season. You can use ground chicken or ground pork in place of the ground turkey. You can also use jalapeno peppers or chile powder in place of the chipotles. You can use corn or shredded zucchini in place of the mushrooms, spinach in place of the Swiss chard and replace the chickpeas with white beans or black beans. This is probably the healthiest soup you'll ever eat with all the vegetables in this dish. I highly recommend adding shredded cheddar, Monterey jack or any other Mexican cheese on top of the soup for more flavor and comfort. You don't always have to enjoy Mexican food in a tortilla. I also highly recommend using Chipotle or Lime-Infused Olive Oil from the Imperial Olive in this dish for an authentic Mexican flavor. For more information, visit www.TheImperialOlive.com.



Grilled Beef Tenderloin with Quinoa, Green Beans & Roasted Peppers

Ingredients:

• 1 cup water
• 1/2 cup quinoa
• 2 cups fresh beans, bias-sliced into 2-inch pieces
• 4 beef tenderloin steaks, cut 1 inch thick (about 1 lb. total)
• 1 tbsp. fennel seeds, crushed
• 2 tbsp. extra-virgin olive oil
• kosher salt
• freshly ground black pepper
• 1 cup bottled roasted red &/or yellow bell peppers, drained and chopped
• 2 tbsp. red wine vinegar
• 1 tbsp. pitted kalamata olives
• 2 tsp. fresh flat-leaf parsley, chopped

Makes 4 Servings

1. In a medium saucepan, bring the water to boil. Add quinoa, season with salt and  pepper, and return to boiling; reduce heat. Cover and simmer about 15 minutes or until quinoa is tender and most of the liquid is absorbed. Remove from heat; set aside.
2. Meanwhile, pan steam the green beans. Place green beans in a covered medium saucepan; cook in a small amount of lightly salted boiling water for 5 minutes. Drain; submerse green beans in ice water to stop the cooking process. Drain well. Set aside.
3. Meanwhile, season meat with kosher salt and black pepper; sprinkle with crushed fennel seeds. Drizzle the steaks with 1 tablespoon of the olive oil.
4. For a charcoal grill, place steaks on the rack of an uncovered  grill directly over medium coals. Grill 10-12 minutes for medium-rare doneness (145  F) or 12-15  minutes for medium doneness (160 F), turning once halfway through grilling. For a gas grill, preheat grill. Reduce heat to medium. Place steaks on a grill rack over heat. Cover and grill as above.
5. In a large bowl, combine cooked quinoa, green beans, roasted bell peppers, red wine, vinegar, olive, parsley, and the remaining 1 tablespoon olive oil.
6. Season to taste with kosher salt and pepper.
7. To serve, divide quinoa mixture among 4 dinner plates. Top with the steaks.

WW POINTS VALUE:  8 pts.

 

Note: This recipe appears in the New Sonoma Cookbook. This dish is colorful in both looks and flavor. Here's a steak dinner that you will not find at your typical steak house. Don't be afraid of the quinoa. Quinoa is a small, sand-colored, grain-like product that is a protein packed with all amino acids necessary for the body to function. Quinoa is typically grown in South America and has a mild flavor that can be substituted for rice or grain for many dishes. The quinoa mixed in with the beans, roasted bell peppers and kalamata olives goes deliciously well with the steak. You can also use pork tenderloin, chicken, sirloin steak or any cut of beef in this recipe and your meal will still be delicious. I highly recommend adding 3 cloves of garlic mixed in with the salt, pepper and fennel seeds seasoned on the steak because garlic always makes everything taste better. As for the olive oil, I highly recommend using Garlic-Infused Olive Oil from the Imperial Olive in Williamsburg, VA. For more information, visit www.TheImperialOlive.com. 

Grouper with Bok Choy & Soy-Ginger Vinaigrette

Ingredients:

• 12 heads baby bok choy (about 2 lbs.)
• salt
• 1 tbsp. finely diced ginger
• 2 tbsp. finely diced shallots
• 1 tbsp. oyster sauce
• 2 tbsp. sherry vinegar
• 4 tbsp. canola oil
• 1 tbsp. reduced-sodium soy sauce
• 1/2 tsp. fresh lime juice
• small pinch red pepper flakes
• 1/4 cup water
• fine sea salt
• freshly ground white pepper
• 2 tbsp. canola oil
• 4 grouper fillets (7 oz. each)
• 1 tbsp. toasted sesame seeds

Makes 4 Servings

1. Bring a large pot of water to a boil. Trim off the root ends of the bok choy, separate the leaves, and wash them well. Salt the water and add the bok choy. Blanch until just tender, about 1 1 /2 minutes. Immediately plunge the bok choy into a bowl office water until cool. Drain and set aside.
2. Put the ginger and shallots in a mixing bowl and whisk in the oyster sauce  and vinegar. Whisk in 4 tablespoons of the canola oil, soy sauce, lime juice,  and red pepper. Set aside.
3. Bring the 1/4 cup of water to a boil in a large saucepan over high heat. Whisk in the butter and lower the heat to medium-high. season the bok choy with salt and pepper, add it to the pan, and cook until heated through, about 2 minutes.
4.  Meanwhile, divide the 2 tablespoons of canola oil between two 10-inch skillets. Place over high heat until the oil is just smoking. Season both sides of the grouper  with salt and pepper. Place 2 grouper fillets  in  each skillet  and sauté until the fish is browned on the bottom, about 3 minutes. Turn and sauté about 3 minutes more, until the fish flakes easily with a fork.
5. Lift the bok choy out of the pan with a slotted spoon and arrange it in the center of four dinner plates.  Top with the grouper. Whisk the sauce lightly and spoon it around the bok choy. Sprinkle the sesame seeds over the sauce and serve immediately.

WW POINTS VALUE: 12 pts.

 

Note: This recipe appears in the South Beach Diet Cookbook. This recipe was created by chef Eric Ripert of Le Bernardin in New York City. Le Bernardin is reportedly the best seafood restaurant in New York City. I have never been there but I hope to eat there someday. This dish from Chef Rippert's menu is  elegantly delicious and will fill you up. I did, however, make some adjustments: I used spinach instead of bok choy and used Wahoo in place of the Grouper and the dish was still delicious. This meal looks complicated but it's not too challenging to make once you do it step by step. 

Mandarin Stir-Fried Pork Tenderloin & Broccolli

Ingredients:

• 1 tbsp. Chinese rice wine
• 1 tsp. cornstarch
• 1 egg white, slightly beaten
• 12 oz. pork tenderloin, sliced 1/8-inch thick X 1-inch wide
• 1 tbsp. hoisin sauce
• 1 tbsp. oyster sauce
• 3 tbsp. low-sodium chicken broth
• 1 tsp. sesame oil
• 1 tsp. extra-virgin olive oil or canola oil
• 1 tbsp. garlic, chopped
• 1 tbsp. ginger, chopped
• 3 cups broccoli cut in florets, stems peeled and sliced
• 2 tsp. cornstarch mixed with 1 tbsp. water
• 2 tbsp. scallions, chopped
• 2 cups brown rice, cooked
• salt
• freshly ground black pepper

Makes 4 Servings

1. Combine rice wine, cornstarch and egg white. Mix in 1 pinch salt and pepper. Add pork. Let sit for 20 minutes or overnight.
2. Combine hoisin sauce, oyster sauce, chicken broth, and sesame oil; set aside.
3. heat a wok or a large sauté pan over medium heat. Add olive oil, garlic and ginger. Stir until aromatic. Add pork and turn up the heat. Saute 1-2 minutes. Add broccoli and toss. Add sauce mixture and bring to a simmer; cover and cook until the broccoli mixture is al dente. Stir in cornstarch mixture. Bring to a simmer and stir in scallions.
4. Serve with brown rice.

WW POINTS VALUE: 6 pts.

 

Note: This recipe appears in the New Sonoma Cookbook. If you're thinking about ordering Chinese takeout, PUT DOWN THE PHONE! You can make this meal in the same amount of time you order it and it comes to your door. The key to cooking good Chinese food are three ingredients: scallions, ginger and garlic. Broccoli is a key ingredient in stir-fries. If you don't have broccoli on hand, use sugar snap peas or baby bok choy and it will taste just as good. Chinese food is also sweet and spicy and if you want to add extra spice to this dish, add 2 teaspoons of chile paste. The pork issucculent and juicy in this dish and it makes a great leftover for lunch the next day.