Carrot Soup

Ingredients:

 

• 1 tsp. extra-virgin olive oil
• 1/4 cup onion, sliced
• 1/2 tsp. garlic, chopped
• 1/2 tsp. ginger, chopped
• 1/4 lb. carrots, peeled & sliced thin
• 1/2 cup low-sodium chicken broth
• 1 tbsp. canola oil
• 1 tsp. red curry paste
• 1 tbsp. lemon grass, chopped
• 1 cup light coconut milk
• 1 tbsp. fish sauce
• 1 tbsp. fresh lime juice
• 1 tbsp. cilantro, chopped
• salt
• freshly ground black pepper

Makes 4 (1 cup) Servings

1. Heat a small saucepan. Add olive oil and onion; cook over low heat until translucent. add garlic and ginger; cook until aromatic. Add carrots and broth. Bring to a simmer. Cook for 20 minutes or until the carrots are tender.
2. Drain off 1/4 cup of liquid. Set aside.
3. Puree the remaining carrots and liquid until smooth. Set aside.
4. Heat a 1-quart saucepan over medium heat. Add canola oil red curry paste, and lemon grass. Cook 1 minute or until aromatic. Add reserved carrot liquid, carrot puree, and coconut milk. Bring to a simmer. Cook for 10 minutes.
5. Stir in the fish sauce and lime juice. Adjust seasoning with salt and pepper. Garnish with cilantro.

WW POINTS VALUE: 3 pts.

 

Note: This recipe appears in the New Sonoma Cookbook. This homemade soup that is nice and comforting. I don't eat canned soup anymore because homemade soup is much tastier and healthier for you. Don't be intimidated by this soup. Carrot soup is actually delicious when it's mixed with the right ingredients such as ginger, onions or garlic. You will really enjoy this soup when you get in from the cold. You'll enjoy this soup so much you'll forget it's good for you.

Cannellini Bean Salad

Ingredients:

• 2 tbsp. extra-virgin olive oil
• 1 tbsp. red wine vinegar
• 3/4 tsp. dried oregano
• 2 medium cucumbers, peeled, seeded & diced
• 1 (15 oz.) can cannellini beans, rinsed & drained
• 1 red bell pepper, finely diced
• salt
• freshly ground black pepper

Makes 4 (1-cup) Servings

 

Whisk together oil, vinegar, onion, and oregano in a large mixing bowl. Add cucumbers, beans, and bell pepper; toss to combine. Season with salt and pepper and serve.

 

WW POINTS VALUE: 5 pts.

 

Note: This recipe appears in the South Beach Diet Quick & Easy Cookbook. This salad makes a great salad for lunch or dinner. You can also make this salad a side dish served alongside chicken, turkey, or fish and you'll be filled up. If you want  to cook the beans, I highly recommend heating olive oil in a skillet over medium heat. Add onion, vinegar, and garlic and saute until golden. Add the beans, peppers, and diced tomatoes and cook for 10-15 minutes. Season with herbs, salt and pepper and serve.

Triple Berry Cooler

Ingredients:

• 3/4 cup fresh or frozen raspberries
• 3/4 cup fresh or frozen blueberries
• 3/4 cup (6 oz.) low-fat or nonfat yogurt
• 1/4 cup skim or 1% milk
• fresh berries, for garnish

Makes 2 (1-cup) Servings

 

In a blender or food processor, puree the berries. Add the yogurt and milk. Process until smooth. Pour into 2 tall glasses and garnish with additional fresh berries, if desired.

 

WW POINTS VALUE: 3 pts.

 

Note: This recipe appears in the South Beach Diet Super Quick & Easy Cookbook. This quick and easy drink is filled with vitamins, calcium, antioxidants and other good stuff to keep you filled and keep you going. You can use any kind of berry (blackberry, blueberry, raspberry, strawberry, etc.) in a combination or just using one berry and it will be comforting. I highly recommend adding a touch of vanilla extract for more flavor because vanilla goes so well with fruit. Claire Robinson will love this drink because it has 5 ingredients or less.

Oven "Fried" Fish Sticks

Ingredients:

• 1 lb. skinless mild-flavored white fish filets, such as sole or perch
• 2 tbsp. skim or 1 % milk
• 1 large egg
• 1/3 cup whole-wheat cracker crumbs (1 oz.)
• 1/4 cup grated Parmesan cheese
• 1/4 tsp. garlic powder
• 1/4 tsp. paprika

Makes 4 Servings

1. Heat the oven to 400 F. Lightly coat a baking dish with cooking spray.
2. Cut the fillets into lengthwise strips, about 1 inch wide.
3. In a medium bowl, whisk together the milk and egg. In a shallow bowl or pie plate, combine the cracker crumbs, Parmesan, garlic powder, and paprika. Add the fish strips to the egg mixture, turning to coat. Transfer the strips to the bowl with the crumb mixture, again turning to coat.
4. Arrange the fish on the baking sheet. Bake for 10 minutes, or until the fish just flakes when tested with a fork. Serve hot.

WW POINTS VALUE: 4 pts.

 

Note: This recipe appears in the South Beach Diet Super Quick & Easy Cookbook. You can have your "fish & chips" and eat them too. Fish sticks are usually high in fat and greasy too. These fish sticks are oven baked and filled with flavor with very simple ingredients. If you don't have whole wheat cracker crumbs, whole wheat bread crumbs will work just as fine and the fish sticks will be just as delicious. You can use sole, perch, cod, halibut and any other white fish in this recipe and the fish sticks will still melt in your mouth. I highly recommend having aioli or homemade tartar sauce on the side if you want to add a little more flavor to your fish sticks.



Roasted Zucchini Bites

Ingredients:

• 3 medium (8-inch) zucchini
• 2 tbsp. extra-virgin olive oil
• 3/4 tsp. dried basil
• 1/4 tsp. dried thyme
• salt
• freshly ground black pepper
• 24 cherry tomatoes

Makes 8 (3-piece) Servings

1. Position rack in middle of the oven and heat oven to 425 F
2. Slice the tips off the rounded ends of the zucchini. Cut each zucchini crosswise into 8 (1-inch-thick) rounds. Using a melon baller, scoop a pocket into each piece of zucchini (do not scoop all the way through).
3. Whisk together oil, basil, and thyme in a large bowl. Add zucchini pieces and toss to coat. Season lightly with salt and generously with pepper.
4. Transfer zucchini pieces, with the pockets facing up, to a baking sheet; reserve any oil mixture left in the bowl. Place the tomatoes in the same bowl and, using your hands, toss gently to coat with the remaining oil mixture.
5. Place 1 tomato in each zucchini pocket. Using a rubber spatula, scrape all of the remaining oil and seasonings over the zucchini bites.
6. Bake until the bottoms and tops are golden, about 25 minutes. Let cool about 10 minutes and serve warm.

WW POINTS VALUE: 1 pt.

Note: This recipe appears in the South Beach Diet Parties & Holidays Cookbook. These treats are perfect for dinner for family or friends. These colorful starters can be made festive with any cherry tomato (red, orange & yellow) or grape tomato. Regardless of the size of your melon baller, use the right size to scoop out the perfect pocket for the tomatoes. The combination of olive oil, herbs and vegetables roasted in the oven tastes so heavenly they will melt in your mouth. If you're interested in what kind of olive oil to use in this recipe, visit www.TheImperialOlive.com.

Southwestern Fritatta

Ingredients:

• nonstick olive oil spray
• 8 eggs
• 2 tbsp. canned diced green chili peppers or jalapeno peppers
• 1/8 tsp. freshly ground black pepper
• 2 slices Canadian bacon, cut into thin strips, or 1/2 cup chopped cooked ham
• 2 Roma tomatoes, thinly sliced
• 2 oz. reduced-fat shredded Monterey Jack cheese (1/2 cup)
• 1 tbsp. chopped fresh cilantro

Makes 6 Servings

1. In a large bowl, whisk together eggs, jalapenos, pepper, and bacon. Set aside.
2. Lightly coat a large skillet with olive oil cooking spray. Preheat over medium heat.
3. Pour egg mixture into the skillet; do not stir. Add the tomatoes and cheese on top. As eggs set, run a spatula around the edge of a skillet, lifting eggs so uncooked portions flows underneath. Continue cooking and lifting edges until eggs are almost set (surface will be moist).
4. Place the skillet under a heated broiler 6-7 inches from the heat and cook for 2 minutes, or until the eggs are just set. Slide the frittata onto a large serving plate and serve. Garnish with cilantro.

 

WW POINTS VALUE: 6 pts.

 

Note: This recipe appears in the New Sonoma Cookbook. The original recipe was a Southwestern Breakfast Strata but you can make it into a frittata with some minor changes. Fritattas are a great way to kick-start your healthy lifestyle or if you fell off the bandwagon and you want to lose those pesky pounds. This frittata contains two kinds of vegetables, two kind of protein and cheese so these ingredients will fill you up and not leave you hungry. Friattas are just as healthy as stratas and you can enjoy them anytime of the day and at any stage of your diet/lifestyle. If you make these on the weekend or for a weeknight dinner, you can enjoy them throughout the week or for breakfast the next day.

Raspberry Ices

Ingredients:

• 1 1/2 cups water
• 1/2 cup granular sugar substitute
• 2 pints raspberries
• 2 tsp. grated lemon zest
• pinch salt
• mint sprigs for garnish

Special Equipment:

• 2 standard ice cube trays

Makes 4 (1/2 cup) Servings

1. In a small saucepan, bring water and sugar substitute to a boil; turn off the heat. Add raspberries and mash with a fork, leaving small chunks of fruit. Stir in lemon zest and salt. Pour mixture into ice cube trays and freeze until nearly frozen, about 2 hours.
2. Transfer raspberry cubes to a blender or food processor and pulse briefly (do not overmix or you will have a liquid drink). If the mixture starts to melt before serving, place in a bowl in the freezer and stir frequently until it reaches the desired consistency. Serve immediately, garnished with mint sprigs if desired.

WW POINTS VALUE: 1 pt.

 

Note: This recipe appears in the South Beach Diet Taste of Summer Cookbook. This is a wonderful dessert that is refreshing and will cleanse your palate. The combination of raspberry and mint really wakes up your taste buds. These treats perfect for a snack or an after dinner treat for family and friends. You can use any kind of berry in this recipe and your sweet treats will still be delicious.