Manhattan Fish Stew

Ingredients:

• 1 small fennel bulb, thinly sliced
• 2 medium bell peppers, cut into 1/2-inch squares
• 1 small onion, halved and thinly sliced
• 3 garlic cloves, minced
• 1 tbsp. + 1 tsp. extra-virgin olive oil
• 1 cup chopped fresh tomatoes or canned no-salt-added diced tomatoes
• 3/4 tsp. salt
• 4 stripped bass fillets (6 oz. each)
• 1 1/2 tbsp. almond flour

Makes 4 Servings (1 1/2 cups per serving)

1. In a large saucepan, over medium heat, combine the fennel, bell peppers, onion, garlic, and oil. Cook, stirring frequently, until the onion is softened, about 10 minutes.
2. Add the tomatoes, salt and 3/4 cup water. Bring to a boil. Top with the fish, reduce to a simmer, cover, and cook until the fish pulls apart in flakes but is still moist, about 5 minutes.
3. With a slotted spoon or spider, lift out the fish and vegetables, dividing among 4 shallow bowls.
4. Stir the almond flour into the liquid remaining in the pan until well combined. Spoon about 1/2 cup of the thickened broth over each serving of the fish and vegetables.

WW POINTS VALUE: 7 pts.

 

Note: This recipe appears in the South Beach Diet Gluten Solution Cookbook. This is what I call elegant fast food. Fast food can be good for you if you know what your eating. The total cooking time for this dish is about 35 minutes. The combination of fish and vegetables is delicious when you know what you're doing. The combination of fish, tomatoes, garlic and vegetables is absolutely delicious. The recipe calls for water but I highly recommend using dry white wine in place of the water and your stew will be even more flavorful. If you don't have stripped bass available, substitute grouper, cod, or any other white firm-fleshed fish and the stew will be delicious. 

Sausage, Pepper, & Mushroom Paella

Ingredients:

• 3 tsp. extra-virgin olive oil
• 1 (13 oz.) package chorizo sausage, cut into 1/2-inch slices
• 1 large onion, chopped
• 1 (10 oz.) package sliced white mushrooms
• 2 red bell peppers, chopped
• 3 garlic cloves, minced
• 1 (8 oz.) package yellow rice mix
• 2 tsp. ground smoked paprika
• pinch saffron
• 1 cup reduced-sodium vegetable broth
• 1/2 cup dry white wine
• 1 (14 1/2 oz.) can diced fire-roasted tomatoes
• 1 cup frozen peas, thawed

Makes 8 Servings (1 cup per serving)

1. Heat 1 teaspoon of oil in a large Dutch oven over medium-high heat. Add chorizo and cook, stirring, until browned, about 8 minutes. With slotted spoon, transfer to a plate.
2. Reduce heat to medium. Heat remain 2 teaspoons oil in Dutch oven. Add onion and cook, stirring, until softened, about 5 minutes. Add mushrooms, bell peppers, and garlic; cook, covered, stirring occasionally, until vegetables are softened, about 3 minutes.
3. Add rice to mushroom mixture, stirring until coated well. Stir in broth, wine, tomatoes, and chorizo; bring to boil. Reduce heat and simmer, covered, until rice is tender and liquid is absorbed, about 25 minutes. Stir in peas. Remove Dutch oven from heat; let stand, covered, until peas are heated through, about 5 minutes.

WW POINTS VALUE: 7 pts.

 

Note: This recipe appears in the WW Family Meals Cookbook. I have never been to Spain but paella is considered to be the national dish of Spain. Paella is so delicious when it's done right. Paella can be served for almost any occasion: game day, get togethers, movie night or even holidays. The original recipe calls for water but I substituted vegetable broth and dry white wine to make the paella more flavorful. I also added a touch a paprika and saffron for an authentic Spanish taste. The original recipe called for turkey kielbasa but I used chorizo for a more authentic Spanish taste. Paella is so delicious it will quickly become a favorite at your table.

Sweet Onion, Bacon, & Chese Tarts

Ingredients:

• 1 tsp. extra-virgin olive oil
• 1 sweet onion, quartered and finely sliced
• 1/4 tsp. salt
• 1/8 tsp. freshly ground black pepper
• 3 slices, Canadian bacon, finely chopped
• 1/4 cup fat-free egg substitute
• 2 tbsp. fat-free half-and-half
• 1 tsp. Dijon mustard
• pinch cayenne
• 24 frozen mini phyllo tart shells
• 1/3 cup shredded reduced-fat Swiss cheese

Makes 24 Servings (1 tart per serving)

1. Heat oil in medium skillet over medium heat. Add, onion, salt and pepper; cook, stirring, until onion is golden brown, about 12 minutes. Transfer to a small bowl.
2. Add bacon to skillet and cook, stirring, until lightly browned, about 2 minutes. Add onion and mix well.
3. Preheat oven to 350 F.
4. Meanwhile, whisk together egg substitute, half-and-half, mustard, and cayenne in small bowl. Arrange tart shells on baking sheet. Spoon onion-bacon mixture evenly into shells. Top each with about 3/4 teaspoon egg mixture. Sprinkle evenly with Swiss cheese; bake until filling is set, about 15 minutes. Serve warm.

WW POINTS VALUE: 1 pt.

 

Note: This recipe appears in the WW Family Meals Cookbook. These are what I call breakfast treats in a tart. If you love bacon and eggs, these treats are for you. These tarts are filled with flavors of breakfast and they are very delicious. If you don't have egg substitute, use 1 egg mixed and the tarts will still be delicious. I highly recommend adding minced garlic with the onion because garlic always makes everything taste better. If you don't have Swiss cheese, substitute any Italian cheese, Mexican cheese or cheddar cheese and the tarts will still be tasty. 

Chicken with Carmelized Onion & Tomato on Rye

Ingredients:

• 2 tsp. extra-virgin olive oil
• 1 large onion, thinly sliced
• 1/2 tsp. fresh thyme leaves
• 1/4 tsp. salt
• 1/8 tsp. freshly ground black pepper
• 2 (1/4-lb.) boneless, skinless chicken breasts
• 4 tsp. light sour cream
• 4 slices rye or pumpernickel bread
• 4 large slices tomato

Makes 4 Servings (1/2 sandwich per serving)

1. Heat the oil in a large skillet over medium heat. Add the onion, thyme, salt, and pepper. Cook, stirring frequently, until the onion turns deep golden brown, about 10 minutes. Transfer to a bowl and cover to keep warm.
2. Put the same skillet over medium heat. Add the chicken and cook, turning occasionally, until browned on the outside and cooked through, 12-14 minutes.
3. Spread 1 teaspoon of the sour cream on each slice of bread. Divide the onion between the 2 bread slices, top with the tomato and warm chicken, then top each with a slice of the remaining bread. Cut each sandwich in half and serve while warm.

WW POINTS VALUE: 5 pts.

 

Note: This recipe appears in the WW Ultimate Chicken Cookbook. This is what I call a gourmet sandwich. The onions are so delicious with the tomato and chicken. When you cook the chicken, don't forget to season with salt, freshly ground pepper and garlic for a flavorful chicken. I highly recommend adding some leafy greens to the sandwich to make it more filling and the points value might be affected.



Rack of Lamb with Lamb-Herb Crust

Ingredients:

• 2 garlic cloves, minced
• 1 1/2 slices whole wheat bread
• 2 tbsp. lightly packed fresh mint leaves
• 2 tbsp. lightly packed fresh flat-leaf parsley leaves
• grated zest of 1 lemon
• 1 tbsp. extra-virgin olive oil
• 2 (8-rib) racks of lamb (1 1/2 lbs. each) trimmed & frenched
• 1 tsp. kosher salt
• 1/2 tsp. freshly ground black pepper

Makes 8 Servings (1 double chop per serving)

1. Put garlic in a food processor and pulse until finely chopped. Add bread, mint, parsley, thyme, and lemon zest; pulse until bread crumbs form coarse crumbs. With machine running, pour oil through feed tube, pulsing until mixed well. Set aside.
2. Spray grill rack with nonstick spray. Preheat grill to medium-high or prepare medium-high fire.
3. Sprinkle lamb with salt and pepper. Place lamb on grill rack and grill until browned, about 5 minutes per side. Transfer to platter. Press crumb mixture onto meaty side of lamb; lightly spray with nonstick spray. Return lab to grill, crumbed side up. Grill, without turning, until instant-read thermometer inserted into center of rack (not touching bone) registers 145 F, about 10 minutes.
4. With tongs, carefully transfer lamb to cutting board. Let stand 10 minutes. Cut between every other bone, making 8 double chops in all.

WW POINTS VALUE: 6 pts.

 

Note: This recipe appears in the WW Family Meals Cookbook. Break out the china and the crystal because this dish with worth it. Grilled lamb is so delicious when it is done right. You can use rack of lamb or lamb loin chop in this recipe and the protein will de delicious no matter what. Grilled lamb is so succulent, juicy and flavorful it will become a favorite in your house.

Mustard-Roasted Potatoes & Onion

Ingredients:

• 3 (5 oz.) Yukon Gold potatoes. scrubbed
• 1 red onion
• 1/3 cup coarse-grain Dijon mustard
• 2 tsp. extra-virgin olive oil
• 2 tsp. chopped fresh rosemary + 2 tsp. rosemary needles
• 1/4 tsp. freshly ground black pepper

Makes 4 Servings (6 potato wedges & 3 onion wedges per serving)

1. Preheat oven to 400 F. Spray medium rimmed baking sheet with olive oil nonstick spray.
2. Cut potatoes lengthwise in half; cut each half into  wedges. Cut onion in half through stem end and cut each half into 6 wedges.
3. Toss together potatoes, onion, mustard, oil, chopped rosemary and pepper in medium bowl. Spread potato-onion mixture on prepared baking sheet to form single layer, placing potatoes cut side down. Roast until potatoes are deep golden and crisp on bottom, about 30 minutes. Turn potatoes over and roast until crisp on outside and tender inside, about 20 minutes longer. Sprinkle with rosemary needles.

WW POINTS VALUE: 4 pts.

 

Note: This recipe appears in the WW Family Meals Cookbook. Who knew that  Yukon Gold potatoes tasted so good roasted while drenched in Dijon mustard and drizzled in olive oil? Roasted potatoes are delicious when they are done right. These potatoes go great with lamb, steak, chicken, pork, turkey and even certain fish and will satisfy you.

Green Beans with Mushrooms & Crisp Onion Crumbs

Ingredients:

• 2 tbsp. unsalted butter
• 3/4 cup panko bread crumbs
• 2 tbsp. dried onion flakes
• 3/4 tsp. salt
• 1 tsp. extra-virgin olive oil
• 1 1/2 lbs. green beans, trimmed & halved crosswise
• 1 lb. small white mushrooms, thinly sliced

Makes 8 Servings (1 cup per serving)

1. To make crumb topping, melt 1 tablespoon butter in a large heavy skillet over medium heat; add panko, onion flakes, and 1/4 teaspoon of salt. Increase heat to medium and cook, stirring often, until crumbs are lightly toasted, about 3 minutes. Transfer crumb mixture to plate and set aside. Wipe skillet clean.
2. Heat oil and remaining 1 tablespoon butter in skillet over medium-high heat until butter is melted. Add green beans, mushrooms and remaining 1/2 teaspoon salt; cook, stirring, until mushrooms are lightly browned and green beans are crisp-tender; about 5 minutes. Sprinkle with reserved crumb topping.

WW POINTS VALUE: 3 pts.

 

Note: This recipe appears in the WW Family Meals Cookbook. This is a quick and easy side that can be made in 20 minutes or less. If you don't have onion flakes on hand, any sliced onion will work just fine in this recipe. I also highly recommend adding minced garlic when cooking the beans and mushrooms because garlic always makes everything taste better. This side dish goes great with almost any protein and will quickly fill you up.