Chicken Salad

Ingredients:

• 3/4 cup fat-free sour cream
• 3 scallions, chopped
• 1 tbsp. chopped fresh parsley
• 1/2 tsp. grated lemon zest
• salt
• freshly ground black pepper
• 3 cups cooked shredded chicken breast
• 8 large lettuce leaves

Makes 4 Servings

 

In a medium bowl, combine the sour cream, scallions, parsley, lemon zest, salt and pepper. Toss well to blend. Add the chicken and toss to coat. Serve on a bed of lettuce leaves.

 

WW POINTS VALUE: 6 pts.

 

Note: This recipe appears in the South Beach Diet Cookbook. This is what I call, quick, easy and tasty. This salad is simple to make and it tastes delicious. When you do cook the chicken, be sure to season the chicken with salt, freshly ground black pepper and minced garlic for a flavorful chicken. Nobody wants to eat a bland chicken. I also highly recommend adding some minced celery for an extra crunch to the chicken salad. Celery always adds a flavorful crunch to almost anything.

Lemony Spring-Vegetable Risotto

Ingredients:

• 1 lb. asparagus, trimmed and cut into 1-inch pieces
• 1 tsp. salt
• 5 1/2 cups Basic Vegetable stock or reduced-sodium vegetable broth
• 1 tbsp. extra-virgin olive oil
• 2 leeks, cleaned & chopped
• 3 garlic cloves, minced
• 1 tsp. finely chopped thyme, or 1/2 tsp. dried thyme
• 1 1/2 cups Arborio rice
• 1/3 cup dry white wine
• 1 cup thawed frozen baby peas
• 3 tbsp. fresh lemon juice
• 1 tsp. grated lemon zest
• 1/2 cup freshly grated Parmesan cheese
• 1/4 tsp. freshly ground black pepper

Makes 6 Servings (1 1 /3 cups per serving)

1. Bring a large pot of water to a boil. Add the asparagus and salt, and cook just until bright green, 2 minutes. Drain and rinse the asparagus in a colander under cold running water to stop cooking; set aside.
2. Bring the stock to a gentle simmer in a large saucepan over medium-low heat; reduce the heat and keep it at a simmer.
3. Heat the oil in a large skillet. Sauté the leeks, garlic, and thyme until the leeks begin to soften, about 3 minutes. Add the rice and cook, stirring, until translucent, about 1 minute.
4. Stir in the wine and cook, stirring constantly, until it is absorbed, Add the stock 1 cup at a time, stirring until it is absorbed before adding more, until the rice is just tender but still slightly toothy. Add the asparagus, peas, lemon juice, and lemon zest with the last (1/2 cup) addition of stock. The cooking time from the first addition of stock should be about 22 minutes. Stir in the cheese and pepper; serve at once.

WW POINTS VALUE: 6 pts.

 

Note: This recipe appears in the WW New Complete Cookbook. I think risotto is the ultimate Italian comfort food. It's creamy, flavorful, soothing and delicious. I've notice that the key ingredients to making a good risotto are Arborio rice, white wine, lemon juice, vegetables, garlic and Parmesan cheese. This risotto certain tastes like spring and it can also be enjoyed in the summer with summer vegetables as well. A well-made risotto is always creamy, mot mushy, so when you're cooking risotto, stir constantly. For a creamy and luscious texture, use Arborio rice or any other Italian medium-grain rice with a high starch content. Serve this as a main dish or as a side dish when you have company. They will love it.

Crab and Shrimp Cakes with Caper Sauce

Ingredients:

Sauce:

• 2 tbsp. capers, rinsed and drained
• 2 tbsp. mayonnaise
• 1 tbsp. fresh lemon juice
• 1/2 tsp. Dijon mustard

Cakes:

• 3 tsp. extra-virgin olive oil
• 1/2 lb. large shrimp, peeled and deveined
• 1 medium yellow or red bell pepper, finely chopped
• 2 medium shallots, finely chopped
• 1 lb. fresh lump crabmeat
• 1 large egg
• 2 tbsp. finely chopped chives
• 1 tsp. Dijon mustard

Makes 4 Servings (2 cakes per serving)

1. For the sauce: In a food processor, combine capers, mayonnaise, lemon juice, and mustard; pulse until capers are very finely chopped. Transfer to an airtight container and refrigerate until ready to use.
2. For the cakes: In a large nonstick skillet, heat 1 1/2 teaspoons of the oil over high heat. Add shrimp and cook until pink, about 1 minute per side; transfer to a plate to cool. Add pepper and shallots to the skillet and reduce the heat to medium; cook, stirring frequently, until just beginning to soften, about 2 minutes. Transfer to a medium bowl.
3. Place cooled shrimp in a food processor and pulse until finely chopped. Add to the bowl with pepper and shallots. Add crab, egg, chives, and mustard to shrimp mixture; stir well. Form mixture into 8 cakes, 1 inch thick. Transfer to a plate, cover with plastic wrap, and refrigerate for 30 minutes.
4. In the same large skillet, heat the remaining 1 1/2 teaspoons oil over medium heat. Add cakes and cook until golden on the outside and warmed through, about 4 minutes per side (turn carefully). Divide among 4 plates and serve warm, topped with caper sauce.

WW POINTS VALUE: 7 pts.

 

Note: This recipe appears in the South Beach Diet Taste of Summer Cookbook. This is a sophisticated and healthy take on traditional crab cakes. There is a sizeable share of protein in these crab cakes as well as vegetables. I highly recommend adding minced garlic when cooking the vegetables because garlic always makes everything taste better. The caper sauce goes well with these cakes; they add a nice, creamy zing to the cakes. I do recommend adding a touch of bread crumbs to the cakes inured to hold them together. I also recommend serving a small salad along side these cakes for a more filling meal.

Frozen Vanilla-Bean Yogurt

Ingredients:

• 1/2 vanilla bean
• 2 cups plain low-fat yogurt
• 2 cups fat-free half-and-half
• 1 cup packed light brown sugar
• 1 tbsp. fresh lemon juice
• 1 tsp. grated lemon zest
• pinch salt

Makes 8 Servings (1/2 cup per serving)

1. With a small sharp knife, split the vanilla bean lengthwise in half and scrape out the seeds. Combine the vanilla- bean seeds and the remaining ingredients in a large bowl, whisking until the sugar is dissolved.
2. Pour the yogurt mixture into an ice-cream maker and freeze according to the manufacturer's instructions. Transfer the yogurt to a freezer container and freeze until firm, at least 2 hours or up to 6 hours. This frozen yogurt is best served the day it's made.

WW POINTS VALUE: 4 pts.

 

Note: This recipe appears in the WW Best-Ever Desserts Cookbook. This is what frozen yogurt should taste like: cold, creamy and flavorful. The vanilla really adds a flavorful punch to the yogurt. The lemon zest and juice add a nice kick of zest to the yogurt. This frozen yogurt tastes better than what you would get at the yogurt shop. You can even add your own toppings like fresh berries, nuts or dark chocolate chips for that authentic yogurt shop taste.

Espresso-Glazed Chocolate Brownies

Ingredients:

• 1/4 cup whole wheat pastry flour
• 1/4 cup all-purpose flour
• 1/2 tsp. baking powder
• 1/8 tsp. salt
• 3 tbsp. boiling water
• 3/4 tsp. espresso powder
• 3 tbsp. Dutch-process cocoa powder
• 1 tbsp. vanilla extract
• 1 oz. bittersweet chocolate
• 2 tbsp. canola oil
• 3 tbsp. packed sucralose-brown sugar blend
• 1 large egg, beaten
• 1/4 cup chopped walnuts (optional)
• 3/4 tsp. fat-free milk, heated
• 2 tbsp. confectioners' sugar

Makes 12 Servings (1 brownie per serving)

1. Preheat the oven to 350 F. Lightly spray an 8-inch square baking pan with nonstick spray.
2. Whisk together the pastry flour, all-purpose flour, baking powder and salt in a small bowl; set aside. Stir together the boiling water and 1/4 teaspoon of the espresso powder in a cup until the espresso is completely dissolved. Whisk together the cocoa, hot espresso mixture, and vanilla in a medium bowl; set aside.
3. Put the chocolate in a small microwavable bowl an microwave on high until melted, about 40 seconds. Whisk in the oil until smooth. Whisk in the brown sugar blend until combined. Whisk the chocolate mixture into the cocoa mixture; whisk in the beaten egg until combined. Add the flour mixture and walnuts (if using) and stir just until blended.
4. Pour the batter into the pan. Bake until a toothpick inserted into the center comes out with a few moist crumbs clinging, 9-10 minutes. Let cool completely in the pan on a rack.
5. To make the glaze, stir together the remaining 1/2 teaspoon of the espresso powder and though hot milk in a cup until the espresso is completely dissolved. Add the confectioner's and stir until the mixture forms a smooth paste. Using a spoon, drizzle the glaze over the brownies. Cut into 12 bars.

WW POINTS VALUE: 2 pts.

 

Note: This recipe appears in the WW Best-Ever Desserts Cookbook. These were not the best brownies I made. I've made better in the past. They weren't chewy or cake like but they had nice flavor to them. If they don't rise like they're supposed to, crumble up the brownies into brownie bits and use them as a crumble topping in parfaits, frozen yogurt or ice cream.

Caribbean-Style Pork Tenderloin

Ingredients:

• grated zest and juice of 1 orange
• grated zest and juice of 1 lime
• 1 tbsp. extra-virgin olive oil
• 2 garlic cloves, minced
• 2 tsp. ground cumin
• 1/2 tsp. salt
• 1/4 tsp. freshly ground black pepper
• pinch cayenne
• 1 (1 lb.) pork tenderloin, trimmed

Makes 4 Servings ( 3 slices per serving)

1. Combine orange zest and juice; lime zest and juice, oil, garlic, cumin, salt, pepper and cayenne in large zip-close plastic bag; add pork. Squeeze out air and seal bag; turn out coat pork. Refrigerate, turning bag occasionally, at least 2 hours or up to overnight.
2. Preheat oven to 450 F.
3. Lightly spray roasting pan with nonstick spray. Place tenderloin in pan; drizzle marinade over top. Roast for 5 minutes. Reduce oven temperature to 350 F and roast until instant-read thermometer inserted in the center of the tenderloin registers 160 F for medium, 15-18 minutes. Transfer to cutting board and let stand 5 minutes. Cut into 12 slices.

WW POINTS VALUE: 4 pts.

 

Note: This recipe appears in the WW New Complete Cookbook. Who knew that pork could be so succulent and juicy with citrus flavors? This pork is flavorful and juicy after one bite. The acidity from the juices cools down the heat from the cumin giving the pork a nice bite to it. You can use boneless pork chops in this recipe and you can either sauté, broil or grill the pork chops and they will still be delicious. 



Smoked Salmon & Cream Cheese "Breakwiches"

Ingredients:

• 8 slices thin-sliced whole-grain bread
• 2 oz. reduced-fat cream cheese (1/4 cup)
• 6 oz. thinly sliced smoked salmon
• 2 tbsp. chopped chives
• freshly ground black pepper
• 4 tsp. trans-fat-free margarine

Makes 4 Servings

1. Lay bread on a work surface; spread each slice with 1 tablespoon of the cream cheese. Divide smoked salmon among 4 of the slices. Sprinkle salmon evenly with chives and pepper. Top with remaining bread slices to make 4 sandwiches.
2. In a large skillet, heat 2 teaspoons of the margarine over medium heat. Add 2 sandwiches, weight down with a heavy pan, and cook until golden brown, about 2 minutes per side. Repeat with remaining margarine and sandwiches. Cut sandwiches in half and serve warm.

WW POINTS VALUE: 6 pts.

 

Note: This recipe appears in the South Beach Diet Taste of Summer Cookbook. These treats are originally meant for the morning but you can enjoy these anytime of the day especially when it's too hot to cook. These sandwiches are nice and creamy and full of flavor when using the right kind of cream cheese. You don't need to add to the sandwiches because the smoked salmon is salty enough. I highly recommend using Philadelphia Garden Vegetable Cream Cheese in this recipe for a more flavorful breakwich.