Super-Easy Spaghetti & Meatballs

Ingredients:

• 1 lb. lean ground beef
• 1/4 cup plain dried bread crumbs
• 1/4 cup grated Parmesan cheese
• 1 large egg
• 2 garlic cloves, minced
• 1  1/2 tsp. dried Italian seasoning
• 1 1 /2 tsp. salt
• freshly ground black pepper
• 12  oz. whole wheat spaghetti
• 1 (24 oz.) jar fat-free tomato sauce
• 1/4 cup chopped basil

Makes 6 Servings

1. Preheat oven to 350 F. Line large rimmed baking sheet with parchment paper.
2. Mix together beef, bread crumbs, Parmesan, egg, Italian seasoning, and salt in a large bowl until blended well but not over mixed. With damp hands, shape into 30 (1 1/4-inch) meatballs and place on prepared baking sheet. Bake, shaking baking sheet every 5 minutes for even browning, until cooked through, about 15 minutes. Keep warm.
3. Meanwhile, cook spaghetti according to package directions. Drain and keep warm.
4. Heat tomato sauce in large pot over medium-low heat. Add meatballs and spaghetti; toss until coated evenly with sauce. Transfer to  serving bowl and sprinkle with basil.

WW POINTS VALUE: 11 pts.

 

Note: This recipe appears in the WW Family Meals Cookbook. You can have your spaghetti and meatballs and eat them too. This classic Italian comfort food is very easy to prepare and enjoyable to eat. If you  don't have Italian seasoning on hand, use a combination of basil, oregano, and/or parsley and the meatballs will be just as tasty. I highly recommend using homemade Puttanesca Sauce in this recipe because the sauce  ands a touch of zing to a classic comfort food.

White Bean & Escarole Soup with Shaved Parmesan

Ingredients:

• 4 tsp. extra-virgin olive oil
• 1 medium onion, finely chopped
• 3 garlic cloves, thinly sliced
• 1/2 tsp. dried rosemary
• 1 (15.5 oz.) can white beans, drained & rinsed
• 1 (14.5 oz.) diced-fire-roasted tomatoes, with juice
• 1 3/4 cups lower-sodium chicken broth
• 1/2 tsp. salt
• 3 cups shredded escarole (5 oz.)
• 2 oz. Parmesan cheese, peeled into shards with a vegetable peeler

Makes 4 (1 1/2 cups) Servings

1. In a large saucepan, heat oil over low heat. Add the onion, garlic, rosemary, and 1/3 cup water. Cook, stirring frequently, until the onion is tender, about 7 minutes.
2. Add the beans, tomatoes, and their juice, broth, and salt. Bring to a boil. Reduce the heat and simmer 5 minutes longer for the flavors to blend.
3. Add the escarole and cook until welted and tender, about 5 minutes.
4. Ladle the soup into 4 bowls, sprinkle evenly with shaved Parmesan, and serve.

WW POINTS VALUE: 6 pts.

 

Note: This recipe appears in the South Beach Diet Super Quick Cookbook. This colorful soup is a great way to kick-start your diet or healthy lifestyle. This soup represents Italy in flavor and in color. This soup will quickly fill you up it's that delicious. I never liked vegetable soup as a kid but this soup made from scratch will change the way you think of vegetable soup. 

Pork with Apples in Cider Sauce

Ingredients:

• 4 boneless pork loin chops, cut 3/4-inch thick
• kosher salt
• freshly ground black pepper
• 2 tbsp. extra-virgin olive oil
• 3 medium Granny Smith apples, peeled, cored, and cut into 1/2-inch thick
• 1 cup reduced-sodium chicken broth
• 1 cinnamon stick
• 1 tsp. cornstarch
• 1 tsp. cold water

Makes 4 Servings

1. Preheat the oven to 350 F. Trim fat from meat and season chops with salt and pepper.
2. In a large skillet cook chops in hot oil for 4-6 minutes or until browned, turning to brown evenly. Remove chops from skillet. Set aside.
3. Add apples to the hot skillet; cook and stir about 5 minutes or until just apple slices are browned and tender. Carefully add chicken broth and cinnamon stick to skillet. Cook and stir for 2 minutes more. Using a slotted spoon, transfer apple slices to a 2-quart rectangular baking dish. Place browned chops atop apples in dish. Pour broth (with cinnamon stick) over pork chops.
4. Cover and bake about 20 minutes or until pork is done (160 F) and juices run clear. Remove the chops from the baking dish; cover and keep warm.
5. Discard cinnamon stick. Spoon the apple mixture into a medium saucepan. Stir together the cornstarch and the cold water; stir into mixture in saucepan. Cook and stir over medium heat until slightly thickened and bubbly; cook and stir for 2 minutes more. Serve chops with apple mixture.

WW POINTS VALUE: 8 pts.

 

Note: This recipe appears in the Sonoma Diet Cookbook. This is a sophisticated take on pork chops and applesauce. The apples cooked with the cinnamon and chicken broth has a nice aroma to it when cooking and tastes delicious when eaten at the table. I highly recommend adding a touch of minced garlic and chopped rosemary to the pork chops for a more savory flavor for the pork. Plus, rosemary and garlic make the pork and apples taste even better.

Warm Beef Salad

Ingredients:

• 1 1/2 lbs. flank steak, 1-inch thick
• 2 tbsp. fresh lemon juice
• 2 tsp. grated lemon zest
• 1/2 tsp. Dijon mustard
• 2 tbsp. extra-virgin olive oil
• 5 oz. mesclun greens (6 cups)
• 4 plum tomatoes, cut into wedges
• 2 oz.. feta cheese, crumbled (1/2 cup)
• 1 small red onion, thinly sliced and separated into rings

Makes 4 (2-cup) Servings

1. Heat grill to high.
2. Grill steak 4 minutes per side for medium-rare. Let rest 5 minutes; slice thinly.
3. Place lemon juice, lemon zest, mustard, and oil in a jar with a lid. Close tight and shake vigorously to combine. Place greens in a large mixing bowl, add 2 tablespoons of the dressing, and toss to coat.
4. Divide greens among 4 serving plates, top with steak, tomato wedges, onion, and feta to serve.

WW POINTS VALUE: 11 pts.

Note: This recipe appears in the South Beach Diet Quick & Easy Cookbook. Who say fast food is not healthy for you? Fast food tastes great when you know what you're doing and you can cook it yourself. This salad is full of flavor and zest it will fill you up and leave you happy. The steak melts in your mouth with the feta cheese, tomatoes and mixed greens. You can use spinach and/or arugula in this salad as well as goat cheese or gorgonzola cheese and the salad will still have bite. I highly recommend seasoning the steak with salt, freshly ground black pepper and minced garlic to make your steak salad more flavorful.

Simmered Chicken with Soy-Ginger Sauce

Ingredients:

• 3 tsp. Asian (dark) sesame oil
• 2 (3/4-lb.) boneless, skinless chicken breasts
• 5 scallions, finely chopped
• 1 tbsp. + 2 tsp. grated & peeled fresh ginger
• 1 cup reduced-sodium chicken broth
• 3 tbsp. reduced-sodium soy sauce
• 3 tbsp. rice vinegar
• 5 tsp. honey

Makes 4 Servings ( 1 breast with 1 1 /2 tablespoons sauce per serving)

1. Heat 2 teaspoons of the oil in a large skillet over medium-high heat. Add the chicken and cook until browned, 3-4 minutes on each side. Transfer the chicken to a plate.
2. Add 4 of the scallions and the 1 tablespoon ginger to the skillet and cook, stirring constantly, until fragrant, about 1 minute. Add the broth and 2 tablespoons of the soy sauce; bring to a boil. Reduce the heat and simmer, covered, about 4 minutes. Add the chicken and return to a gentle simmer; cook, covered, about 12 minutes. Turn off the heat and let the chicken sit in the liquid about 10 minutes longer. Using a slotted spoon, transfer the chicken from the liquid to a serving plate. Discard the liquid.
3. Combine the remaining 1 teaspoon oil, 1 scallion, 2 teaspoons ginger, 1 tablespoon soy sauce, the vinegar, and honey in a small bowl; mix well. Serve with the chicken.

 

WW POINTS VALUE: 5 pts. 

Note: This recipe appears in the WW Ultimate Chicken Cookbook. This is what I call tastier than takeout. It's better for you and it's more flavorful. You can really taste the ginger in this dish. Simmering the chicken in the pan allows the chicken to be infused with the flavors. I highly recommend adding a touch of minced garlic to this dish for a more authentic Chinese flare and also garlic makes everything taste better. I highly recommend adding vegetables to this dish such as broccoli, bell peppers, snow peas, onions, etc. for a more filling meal.

Sauteed Chicken with Marsala

Ingredients:

• 4 boneless, skinless chicken breast halves
• 1/4 tsp. salt
• 1/8 tsp. freshly ground black pepper
• 1 tbsp. extra-virgin olive oil
• 1 tbsp. finely chopped prosciutto
• 4 garlic cloves, minced
• 3/4 cup dry Marsala
• 1 cup low-sodium chicken broth
• 2 tbsp. capers, rinsed, drained and chopped
• 2 tbsp. chopped fresh flat-leaf parsley
• 2 tsp. chopped fresh sage

Makes 4 Servings

1. Season chicken with salt and pepper. In a large skillet heat 2 teaspoons of the olive oil over medium heat. Add chicken; cook for 8-10 minutes or until tender and no longer pink (170 F), turning once. Transfer to a serving platter; cover and keep warm.
2. In the same skillet combine the remaining 1 teaspoon olive oil, prosciutto, and garlic. Cook for 2 minutes, stirring occasionally. Add Marsala. Bring just to boiling; reduce heat. Simmer, uncovered, for 4-5 minutes or until reduced to 1/4 cup. Add chicken broth, capers, parsley, and sage. Return to boiling; boil gently about 8 minutes or until reduced to 2/3 cup. Return chicken to skillet; heat through.

WW POINTS VALUE: 4 pts.

 

Note: This recipe appears in the Sonoma Diet Cookbook. This is what I call classic Italian comfort food that is elegant and tastes heavenly delicious. You can have this restaurant quality dish at home  in 30 minutes or less and you  will be satisfied. If you're on the early phases of your diet, serve a side of sautéed spinach as a side. When you're on your later phases of your diet, you can serve hot cooked whole wheat pasta as a side. This dish is so good it will become a classic at your dinner table.

Chocolate Gingerbread

Ingredients:

• 3/4 cup buckwheat flour
• 1/2 cup tapioca starch
• 1/4 cup unsweetened cocoa powder
• 2 tsp. ground ginger
• 1 1/2 tsp. baking powder
• 1 tsp. ground cinnamon
• 1/2 tsp. baking soda
• 1/4 tsp. ground cloves
• 1/4 tsp. salt
• 1/2 cup unsweetened applesauce
• 1/4 cup canola oil
• 1 cup light molasses
• 1 large egg

Makes 12 (1 piece) Servings

1. Preheat oven to 375 F. Spray an 8-inch square baking pan with nonstick spray. Line pan with foil or parchment paper allowing foil to overhang rim by 2 inches on two opposite sides. Spray with nonstick spray.
2. Whisk together buckwheat flour, tapioca starch, cocoa, ginger, baking powder, cinnamon, baking soda, cloves, and salt in a medium bowl. Stir together brown sugar, buttermilk, applesauce, oil, molasses, and egg in a large bowl. Stir buckwheat-flour mixture into applesauce mixture until combined well.
3. Pour batter into prepared pan and smooth top. bake until toothpick inserted into center comes out with few moist crumbs clinging, about 30 minutes. Let cool completely in pan on wire rack. Use foil as handles, lift cake from pan. Cut gingerbread into 4  strips then cut each strip crosswise into thirds, making a total of 12 pieces.

WW POINTS VALUE: 8 pts.

 

Note: This recipe appears in the WW Family Meals Cookbook. You can have your chocolate and gingerbread too at the holidays. This treat is the perfect combination and it's gluten free too. If you don't have applesauce on hand, use 1/2 cup shredded Granny Smith apple and it will taste just as good.