Curried Chicken Skewers with Yogurt Dip

Ingredients:

Yogurt Dip:

• 1/2 cup nonfat plain yogurt
• 1/2 celery stalk, minced
• 2 tsp. fresh lime juice
• 1/2 tsp. salt
• freshly ground black pepper

Chicken:

• 3 tbsp. plain nonfat yogurt
• 1 tbsp. curry powder
• 1 tsp. fresh minced ginger
• 1 small garlic clove, minced
• 3 (6 oz.) boneless, skinless chicken breasts, cut into 32 (3/4-inch) cubes
• salt
• freshly ground black pepper
• 1 tbsp. extra-virgin olive oil

Makes 8 (4 skewer) Servings & 2/3 cup dip (1 generous tablespoon dip per serving)

1. Heat oven to 400 F.
2. For the yogurt dip: Combine yogurt, celery, lime juice, salt and pepper to taste in a small bowl; set aside.
3. For the chicken: Combine yogurt, curry powder, ginger and garlic in a large bowl; set aside.
4. Season chicken lightly with salt and pepper. Heat oil in a large skillet over medium-high heat. Add chicken and cook until browned on all sides, 5 minutes. Transfer chicken pieces to yogurt-curry mixture and toss to coat.
5. Place chicken in a single layer in a large baking pan; bake for 10 minutes. Skewer each cube of chicken with a toothpick and serve warm with yogurt dip.

WW POINTS VALUE: 2 pts.

Note: This recipe appears in the South Beach Diet Parties & Holidays Cookbook. Don't be intimidated by this recipe. It's easier than it looks. You can grill the chicken and the skewers will be just as flavorful and tasty. The yogurt dip goes well with the spiced chicken skewers and can be used as a dip for vegetables as well. These chicken bites are a sophisticated alternative to chicken nuggets and they make great finger food for any gathering. 

Baby Porcupines

Ingredients:

• 1 lb. ground skinless turkey breast
• 1 cup cooked brown rice
• 1 cup fresh whole wheat bread crumbs
• 1 small onion, grated
• 1/4 cup ketchup
• 3/4 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 16 slices pitted black olives (about 4 olives)
• 1/2 cup apple juice or dry white wine

Makes 8 Servings (1 porcupine per serving)

1. Preheat oven to 350 F.
2. Combine turkey, rice, bread crumbs, onion, ketchup, salt and pepper in a small bowl. Stir until combined well. Form into 8 small oval-shaped loaves; press 2 olive slices into each loaf for eyes.
3. Place loaves in 9 X 13-inch baking dish. Pour apple juice or wine around loaves. Bake until instant-read thermometer inserted into center of loaves registers 165 F, about 35 minutes.

WW POINTS VALUE: 4 pts.

Note: This recipe appears in the WW Family Meals Cookbook. These are wonderful treats to make and enjoy on the weekend. These baby porcupines are filled with flavor and a succulent and juicy. If you don't have apple juice on hand, substitute dry white wine and the porcupines will be just as tasty. I also highly recommend adding minced garlic to the porcupines because garlic always makes everything taste better. 

Southwestern Omelet

Ingredients:

• 8 large eggs, beaten
• 2 tbsp. milk
• 1 tbsp. extra-virgin olive oil
• 1/2 cup red onions, diced
• 1/2 cup bell pepper, diced
• 1 tbsp. minced garlic
• 1 tbsp. chile powder
• 1/2 cup tomatoes, chopped
• 1 cup black beans, canned, drained
• 1 tbsp. cilantro, chopped
• 2 oz. cheddar cheese, crumbled
• salt
• freshly ground black pepper

Makes 4 Servings (1 omelet per serving)

1. Heat sauté pan over medium-high heat. Add olive oil, red onion, and bell pepper. Season with salt and pepper. Sauté until slightly brown.
2. Add garlic and chile powder; cook until aromatic. Stir in tomatoes and beans. Adjust seasoning with salt and pepper. Finish with chopped cilantro.
3. Use filling in omelet; top with cheddar cheese and fold over.

WW POINTS VALUE: 7 pts.

Note: This recipe appears in the New Sonoma Diet Cookbook. Omelets are a wonderful treat from time to time. This particular omelet is very flavorful and filling with all the vegetables. This omelet compliments the flavors of the American Southwest and will quickly fill you up. 

Stuffed Bell Peppers

Ingredients:

• 1/2 lb. lean ground beef or turkey
• 1 cup cooked brown rice
• 1 onion, finely chopped
• 1/4 cup frozen peas, thawed
• 1/4 cup grated Parmesan cheese
• 2 tbsp. tomato paste
• 3 garlic cloves, minced
• 1 tsp. minced fresh thyme
• 1 tsp. minced dried basil 
• 4 bell peppers (any color), tops cut off and seeded
• 1/2 cup tomato sauce

Makes 4 Servings (1 stuffed pepper per serving)

1. Preheat oven to 350 F.
2. Mix together beef or turkey, rice onion, peas, Parmesan, tomato paste, garlic, thyme, and basil in a large bowl; spoon evenly into bell peppers. Stand peppers in shallow baking dish or casserole. Pour tomato puree over peppers; add enough water to baking dish to come partway up sides of peppers. 
3. Cover baking dish with foil and bake, basting peppers occasionally with tomato liquid, 30 minutes. Uncover and bake until peppers and rice are tender and filling is cooked through, about 20 minutes longer. Let stand 5 minutes before serving.

WW POINTS VALUE: 5 pts.

Note: This recipe appears in the WW New Complete Cookbook. Here is another version of comfort food that can be good for you. You can use ground beef or ground turkey in this recipe and the dish will still be filling and tasty. You forget this comfort food is good for you with all the vegetables, protein and  brown rice in this dish. These peppers will fill you up so you may not have enough room for dessert. 

Lamb Chops with Yogurt-Mint Sauce

Ingredients:

• 3/4 cup plain nonfat yogurt
• 1/2 cucumber, peeled, seeded, and chopped
• 1/4 cup packed fresh mint leaves
• 3 scallions, sliced
• 1 garlic clove, minced
• 1/4 tsp. red pepper flakes
• 1/2 tsp. salt
• 4 (5 oz.) bone-in loin lamb chops, about 1 inch thick, trimmed
• 1/4 tsp. freshly ground black pepper

Makes 4 Servings (1 chop & about 1/4 cup sauce per serving)

1. Spray broiler rack with nonstick spray. Preheat broiler.
2. To make sauce, stir together yogurt, cucumber, mint, scallions, garlic, pepper flakes, and 1/4 teaspoon of salt in a blender or food processor and puree. Transfer to serving dish.
3. Sprinkle lamb with remaining 1/4 teaspoon salt and the black pepper. Place on prepared broiler rack and broil 5 inches from heat until instant-read thermometer inserted into side of chop registers 145 F for medium, about 5 minutes per side. Serve with sauce.

WW POINTS VALUE: 4 pts.

Note: This recipe appears in the WW New Complete Cookbook. Lamb chops broiled or grilled are so delicious, succulent and juicy. The yogurt-mint sauce adds a nice touch of flavor to the lamb giving it a cool and refreshing aftertaste. You can even use the sauce on top of grilled vegetables to serve alongside the lamb.

Argentina-Style Steak and Sauce

Ingredients:

• 1 cup lightly packed fresh flat-leaf parsley leaves, chopped
• 1/2 cup lightly packed cilantro leaves, chopped
• 1 tbsp. red wine vinegar
• 1 tbsp. extra-virgin olive oil
• 1/2 tsp. salt
• 1/4 tsp. red pepper flakes
• 1 (1 lb.) top round steak, trimmed
• 1/4 tsp. freshly ground black pepper

Makes 4 Servings

1. Spray grill rack with nonstick spray. Preheat grill to medium-high of prepare medium-high fore using direct method.
2. Meanwhile, to make the sauce, combine parsley, cilantro, vinegar, 1/4 teaspoon of salt, and the pepper flakes in a serving bowl. Add enough cold water to give the mixture a saucy consistency, if needed.
3. Sprinkle steak with remaining 1/4 teaspoon salt and the black pepper. Place steak on grill rack and grill until instant-read thermometer inserted into center of steak registers 145 F for medium, about 6 minutes per side.
4. Transfer steak to cutting board and let stand for 10 minutes. Thinly slice steak across grain into 12 slices. Serve with sauce.

WW POINTS VALUE: 5 pts.

Note: This recipe appear in the WW New Complete Cookbook. This is what I call a restaurant quality meal. Who doesn't love a grilled steak with a homemade sauce once in a while? If you really want to make this meal filling, serve a baked potato and/or grilled vegetables alongside the steak to make the meal complete.

Bulgur-Beef Meatballs in Cinnamon-Scented Tomato Sauce

Ingredients:

• 1 lb. lean ground beef
• 3/4 cup + 2 tbsp. finely chopped fresh flat-leaf parsley
• 1/2 cup coarse bulgur
• 4 scallions finely chopped
• 1/4 cup fat-free egg substitute or 1 large egg beaten
• 4 garlic cloves, minced
• 4 tsp. extra-virgin olive oil
• 1 tsp. ground cumin
• 1 tsp. kosher salt
• 1/2 tsp. freshly ground black pepper
• 1 large red onion, chopped
• 1/8 tsp. ground cinnamon
• 1 (14 1/2 oz.) can diced tomatoes
• 2 cups reduced-sodium chicken broth

Makes 6 Servings (4 meatballs & generous 1/2 cup sauce per serving)

1. Mix together beef, 3/4 cup of parsley, the bulgur, scallions, egg substitute, 2 teaspoons of garlic, 2 teaspoons of oil, cumin, 1/2 teaspoon salt, and 1/4 teaspoon of pepper in a large bowl. With damp hands, shape beef-bulgur mixture into 24 (1 1/2-inch) meatballs.
2. Heat remaining 2 teaspoons oil in large Dutch oven over medium-high heat. Add onion and cook, covered, stirring, until golden, about 6 minutes. Add remaining garlic, 1/2 teaspoon salt, and 1/4 teaspoon pepper, and the cinnamon; cook, stirring constantly, until fragrant, about 30 seconds. Add wine and boil 1 minute; stir in tomatoes. Add meatballs and broth and return to boil. Reduce heat and simmer, covered, until meatballs are cooked through, about 20 minutes.
3. With a slotted spoon, transfer meatballs to platter; keep warm. Bring sauce to boil. Cook, stirring occasionally, until reduced to 2 1/2 cups, 5-6 minutes. Remove Dutch oven from heat; return meatballs to pot and gently stir until coated with sauce. Sprinkle with remaining 2 tablespoons parsley.

WW POINTS VALUE: 5 pts.

Note: This recipe appears in the WW Family Meals Cookbook. These are a new take on meatballs and they are quite tasty. They are full of flavor and they are succulent and juicy. If you don't have ground beef on hand, use ground turkey and the meatballs will be just as tasty. I do highly recommend pureeing the dice tomatoes and adding a touch of tomato paste to make the tomato sauce thicker.