Savory Chicken Saute

Ingredients:

• 2 tbsp. extra-virgin olive oil
• 4 boneless skinless chicken breast halves
• 1 large onion, sliced
• 2 garlic cloves, minced
• 1 tbsp. fresh rosemary leaves, chopped
• 1/2 cup fat-free chicken broth
• salt
• freshly ground black pepper

Makes 4 Servings

 

Heat the oil in a large skillet over medium heat. Saute the chicken breasts in the oil for 4 minutes, then turn them over and add the onion. Cover and cook for 3 minutes longer, stirring occasionally. Add the garlic, rosemary and broth. Cover and cook until the onion is tender-crisp, about 5 minutes longer, stirring occasionally. Season with salt and pepper.

 

 

WW POINTS VALUE: 5 pts.

 

Note: This recipe appears in the South Beach Diet Book. This is a quick and easy recipe that is flavorful and tastes just as good as what you would order in a restaurant. You can use any herb in this recipe and use dry white wine or a combination of dry white and chicken broth and your meal will be extra-delicious.

Spiced Pork Tenderloin with Grilled Vegetables & Salsa Verde

Ingredients:

• 1 lb. pork tenderloin, fat removed
• 1 tbsp. chopped oregano
• 1 tsp. finely chopped garlic
• 1 tsp. fennel seeds, ground
• 1 tsp. black peppercorns, ground
• 1 tsp. ground coriander
• 1 pinch cayenne pepper
• 1 tsp. orange zest
• nonstick cooking spray
• 1 recipe Grilled Vegetables
• 1 recipe Salsa Verde for meat or vegetables
• salt
• freshly ground black pepper

Makes 4 Servings

1. Season meat with salt and pepper. Let sit for 15 minutes.
2. Combine oregano, garlic, spices, and orange zest in a small bowl. Rub generously over meat.
3. Preheat grill to medium high.
4. Lightly spray pork with nonstick cooking spray. Place on grill and cook 4 minutes per side, turning to establish grill marks on all sides evenly. Cook to an eternal temperature of 143 F for medium doneness. Let rest for 10 minutes.
5. Grill vegetables and arrange on a large platter.
6. Prepare salsa verde.
7. Slice meat on a bias 1/4-inch thick. Place on the platter with the grilled vegetables; top with salsa verde.

 WW POINTS VALUE: 6 pts.

 

Note: This recipe appears in the New Sonoma Cookbook. This elegant meal only takes 30 minutes and is packed with flavor. he medley of flavors include coriander, orange zest, fennel seeds and cayenne or crushed red pepper flakes to kick the heat up a notch. The pork is really juicy and it melts in your mouth with the salsa verde. You can use this recipe with chicken, steak or even fish and it will still be delicious.

Grilled Vegetables

Ingredients:

• 1 tbsp. extra-virgin olive oil
• 1 tsp. garlic, chopped
• 1 tbsp. low-sodium soy sauce
• 1 tbsp. fresh lemon juice
• 2 tbsp. chopped fresh herbs of choice (parsley, thyme oregano)
• 1 tsp. lemon zest
• 2 lbs. vegetables

Makes 4 Servings

1. Preheat a clean grill over medium-high heat.
2. Combine olive oil, garlic, soy sauce, lemon juice, herbs, and lemon zest. Toss with sliced vegetables.
3. Grill vegetables until grill marks are visible and they start becoming tender. Turn and finish cooking on the other side.

WW POINTS VALUE: 3 pts.

 

Note: This recipe appears in the New Sonoma Cookbook. This is a quick and easy side dish you can make and serve with any protein. Bell peppers, zucchini and yellow squash only take 5 minutes to grill, asparagus only takes 10 minutes, onions take 15 minutes, Portobello mushrooms take about 5 minutes while eggplant can take up to 10 minutes.



Salsa Verde for Meat or Vegetables

Ingredients:

• 1/2 cup flat leaf parsley, leaves and thin stems only
• 1/4 cup combination of oregano, basil, and mint
• 2 tbsp. scallions, chopped
• 1 tbsp. capers, rinsed and chopped
• 1 tsp. lemon zest
• 1/2 tsp. garlic, minced or mashed
• 1 pinch crushed red pepper
• 2 tbsp. extra-virgin olive oil
• 1 tbsp. water
• salt
• freshly ground black pepper

Makes 2/3 cup (1 tbsp. per serving)

 

Finely chop all herbs; place in a bowl. Add remaining ingredients and stir to combine. Let sit for 15 minutes; then adjust seasoning as necessary.

 

WW POINTS VALUE: 1 pt.

 

Note: This recipe appear in the New Sonoma Cookbook. Salsa Verde is a rustic Italian sauce that is used for any grilled proteins or vegetables to spice up the dish. It's a really nice sauce to have on hand whenever you want to make a quick and easy meal. If you add lemon juice or vinegar to the sauce, the sauce will become zestier. Add the juice or vinegar before serving because the acid in both the lemon and vinegar will make the herbs discolor.



Western Egg White Omelet

Ingredients:

• 1 tbsp. green bell pepper
• 1 tbsp. chopped scallion
• 1 tbsp. chopped red bell pepper
• 1/2 cup liquid egg substitute
• 3 tbsp. shredded reduced-fat cheese

Make 1 Serving

 

Lightly coat a medium skillet with cooking spray. Saute the peppers and scallions until they are tender-crisp. Pour the egg substitute over the vegetables. When partially set, spread the cheese over half of the egg substitute and fold the omelet  in half over the filling. Continue cooking until cooked through. Serve immediately.

 

WW POINTS VALUE: 4 pts.

 

Note: This recipe appears in the South Beach Diet book. Here's another meal to kick-start your healthy lifestyle. It's quick, easy and delicious. If you don't have egg substitute, use 2 eggs instead and your omelet will taste just as good. You can use any kind of shredded cheese n this dish and it will still taste good. Don't forget to season your omelet with a pinch of salt and freshly ground black pepper for taste and flavor.

Roasted Asparagus & Red Peppers

Ingredients:

• 1 lb. asparagus, trimmed and fibrous stalks peeled
• 1 large red bell pepper, seeded and cut into ½-inch strips
• 1 lemon
• 1 tsp. extra-virgin olive oil
• 1/2 tsp. salt
• 1/2 tsp. freshly ground black pepper
• 1/4 tsp. crushed red pepper

Makes 4 (1/4 of vegetables) Servings

1. Preheat the oven to 400 F. Spray a nonstick baking sheet with nonstick spray.
2. In a large bowl, combine the asparagus and bell pepper strips; spray with nonstick spray. Squeeze in 1 tablespoon juice from the lemon, then add the oil, salt and crushed red pepper; toss well to coat.
3. Arrange the vegetables on the baking sheet. Bake until tender, shaking the pan occasionally, 15-18 minutes. Transfer the vegetables to a bowl; grate in 1 teaspoon zest from the lemon and toss.

WW POINTS VALUE: 1 pt.

 

Note: This recipe appears in the WW New Complete Cookbook. Here's is another quick and easy side dish that is colorful and healthy to enjoy with any protein at dinner. It's always good to have a variety of vegetables in your freezer so you  can pull something out for dinner if you're in a rush or you've had a long day and you don't want to do a lot of prepping. Roasting vegetables is an easy way to maximize flavor without adding a lot of fat. Roasting helps to caramelize the natural sugars in the vegetables in order to bring out the sweetness. 

Vietnamese Chicken Noodle Soup, Slow-Cooker Style

Ingredients:

• 2 (1/2 lb.) bone-in chicken breasts, skinned
• 6 fresh cilantro sprigs plus leaves for garnish
• 3 scallions, white and green parts separated
• 1 lemongrass stalk, trimmed and finely chopped
• 2 garlic cloves, crushed with the side of a large knife
• 1 (3-inch cinnamon stick)
• 2 star anise (optional)
• 1/2 tsp. salt
• 1/8 tsp. freshly ground black pepper
• 2 (32 oz.) cartons reduced-sodium chicken broth
• 2 oz. thin rice noodles (vermicelli)
• 1/2 small red onion, thinly sliced
• fresh mint leaves
• fresh basil leaves, torn if large
• 4 lime wedges

Makes 4 (2 1/2 cups) Servings

1. Combine the chicken, cilantro sprigs, white parts of the scallions, lemongrass, garlic, cinnamon stick, star anise, if using, salt, and pepper in a 5 or 6-quart slow cooker. Pour the broth over the chicken and vegetables. Cover and cook until the chicken is fork tender, 4-5 hours on high, 8-10 hours on low.
2. At the end of the cooking time, using a slotted spoon, transfer the chicken to a plate; let stand until cool enough to handle.
3. Meanwhile, cook the noodles according to the package directions. Drain and rinse under cold running water.
4. Remove and discard the bones from the chicken; cut the chicken meat into bite-size pieces. Pour the broth through a large sieve set over a large bowl. Discard the vegetables and spices.
5. Stir the chicken and noodles into the slow cooker. Cover and cook on high until chicken and noodles are heated through, about 10 minutes.
6. Finely slice the green parts of the scallions. Ladle the soup into 4 large bowls; sprinkle evenly with the scallions. Garnish each serving with cilantro leaves, red onion, mint leaves, basil leaves, and a lime wedge.

WW POINTS VALUE: 7 pts.

 

Note: This recipe appears in the WW Ultimate Chicken Cookbook. Chicken noodle soup is one of the ultimate comfort foods. This version of chicken noodle soup has a Vietnamese twist to it. The official soup of Vietnam is called Pho and it's usually eaten for breakfast. Pho can include any protein and it usually includes bean sprouts, jalapeno & serrano peppers, hoisin sauce and noodles. I made this soup during a snow storm and it made the kitchen & whole house smell delicious. This version of homemade chicken noodle soup is delicious. This soup will be good for breakfast, lunch, or dinner. If you make this soup in the morning before you head out, it will be delicious when you come home. I highly recommend adding some chopped carrots to the soup for more vegetables and who doesn't love carrots in chicken soup? The noodles are absolutely delicious with the chicken and the chicken broth has a nice taste to it. This soup is perfect for making on a cold winter day. It will warm your stomach and soul.