Mustard-Crusted Rack of Lamb with Balsamic Fig Sauce

Ingredients:

• 2 lamb racks, frenched, fat removed
• 2 tbsp. Dijon mustard
• 2 tsp. thyme, chopped
• 2 tbsp. extra-virgin olive oil
• 1 cup whole wheat bread crumbs
• 12 Mission figs, cut in quarters
• 4 tbsp. balsamic vinegar
• 2 tsp. agave nectar
• 1 1 /2 cups low-sodium beef broth
• 2 tsp. cold unsalted butter
• 1 tsp. fresh lemon juice
• salt
• freshly ground black pepper

Makes 4 Servings (Half a rack per serving)

1. Season lamb well with salt and pepper. Let sit for 30 minutes, or preferably, overnight.
2. Preheat oven to 400 F. Combine mustard and thyme in a small bowl. Set aside.
3. Heat a heavy-bottomed saute pan over medium-high heat. Add 1 tablespoon of the olive oil; place lamb racks meat side down in the pan. Cook until well browned. Turn and brown on other side. The lamb will still be raw. Reserve the saute pan. 
4. Spread the mustard mixture on meat side of lamb rack. Combine bread crumbs and 2 teaspoons of the olive oil. Rub together until the bread is lightly coated. Place on a plate. 
5. Roll the meat side of the lamb into the bread crumbs to coat lightly. Place rack on a baking sheet, meat side up. Roast in a 400 F oven for 15 minutes or until bread has browned and the lamb is 125 F (medium rare). Remove to a warm spot. Let rest for 15 minutes.
6. While the lamb is roasting, place the saute pan back on the medium heat. Add the remaining 1 teaspoon olive oil and the figs, cut side down. Cook for 1-2 minutes to brown the figs, being careful not to burn the drippings in the pan. Once the figs are lightly browned, remove from the pan and reserve. Add the balsamic vinegar to the pan, reduce until almost dry. Add the agave syrup and beef stock and cook until reduced by half. Return figs to the sauce, adjust seasoning with salt and pepper, and gently stir in butter and lemon juice, stirring constantly to melt butter. 
7. Once the lamb has rested, cut each rack into double chops (4 per rack, 2 double chops per serving). Place chops on each dinner plate and serve with 2 tablespoons of sauce. 

WW POINTS VALUE: 10 pts. per serving

Note: This recipe appears in the New Sonoma Cookbook. Who does not enjoy lamb for dinner? The combination of Dijon mustard and lamb is heavenly delicious. The homemade sauce made from figs and balsamic vinegar makes a nice compliment to the lamb. Stirring the butter into a sauce is a classic French method called monte au beurre which means to finish with butter. A small amount of butter will go a long way adding a creamy, rich flavor and texture to the sauce. The butter also must be stirred when it's added into the sauce so it melts. If you don't have rack of lamb on hand, use lamb loin chops and/or lamb shoulders and grill or broil them instead and the meal will still be delicious. Don't forget to bring the lamb to room temperature. The lamb will have a more tender texture to it and be more flavorful too. This meal is perfect for an holiday dinner and your dinner guests will be happy. 

Keema Samosas

Ingredients:

• 2 tbsp. extra-virgin olive oil
• 1/2 cup finely chopped onion
• 1 jalapeno pepper, seeded and finely chopped
• 2 garlic cloves, minced
• 1 tsp. garam masala
• 3/4 tsp. curry powder
• 1/4 tsp. ground turmeric
• 1 lb. ground skinless chicken breast
• 3/4 tsp. salt
• 1/4 cup chopped fresh cilantro
• 1 tbsp. fresh lime juice
• 34 (3-inch) square wonton wrappers

Makes 17 Servings (2 samosas per serving)

1. To make filling, heat oil in a large skillet over medium-high heat. Add onion, jalapeno, and garlic; cook until onion begins to soften, about 4 minutes. Stir in garam masala, curry powder, and turmeric; cook 30 seconds. Add chicken and sprinkle with salt; cook, breaking up chicken with wooden spoon, until no longer pink, about 5 minutes. Remove skillet from heat; let cool 10 minutes. Stir in cilantro and lime juice. 
2. Preheat oven to 425 F. Spray baking sheet with nonstick spray.
3. Place 6 wonton wrappers on work surface. Put scant 1 tablespoon of filling in center of each wrapper. Moisten edges of wrappers with water. Fold each wrapper over filling to form triangle. Press edges firmly to seal. Place samosas on prepared baking sheet. Repeat with remaining filling and wrappers, making a total of 34 samosas.
4. Lightly spray samosas with nonstick spray. Bake until crisp and golden, about 6 minutes per side. 

WW POINTS VALUE: 2 pts. 

Note: This recipe appears in the WW New Complete Cookbook. Keema samosas are popular road side snacks that are deep fried and delicious and a staple dish of India. This snack recipe is made using mutton keema and maida. These samosas are baked and use wontons and use ground chicken. You can also use ground turkey in these samosas and they will still be delicious. These Indian treats are filled with protein, plenty of spices and flavor. Samosas also make a great party food because they freeze easily. These Indian dishes will quickly become a favorite after eating just one.  

South Beach Diet Breakfast Bowl

Ingredients:

• 1 (15 1/2-oz.) can pinto beans, rinsed and drained
• 1 cup no-sugar-added prepared salsa
• 4 large eggs
• 3 egg whites
• 1/2 tsp. ground cumin
• 1/4 tsp. freshly ground black pepper
• 2 tsp. extra-virgin olive oil
• 1 tsp. margarine 
• 1 avocado, thinly sliced

Makes 4 Servings

1. In a small saucepan, combine the beans and 1/2 cup of the salsa. Warm over very low heat while you cook the eggs.
2. In a medium bowl, whisk together the whole eggs, egg whites, cumin, and pepper. In a medium skillet, heat the oil and margarine over medium heat. Add the mixture and cook, without stirring, for 1 minute. Lift the edges and let the uncooked egg run underneath. Cook, stirring, until the eggs are set but still moist, 2-3 minutes longer. 
3. For each serving, place one-fourth of the beans (scant 1/2 cup) and one-fourth of the eggs in a shallow soup bowl. Top each portion with 2 tablespoons of the remaining salsa and one-fourth of the avocado. 

WW POINTS VALUE: 6 pts.

Note: This recipe appears in the South Beach Diet Super Quick Cookbook. Breakfast bowls have become common at fast food chains but you can have your breakfast bowl without all the disgusting fatty foods in the bowl. Instead of potatoes and sausages, this breakfast bowl uses salsa, pinto beans and avocado and it's just as filling and tasty as what you would order at a fast food joint. Plus, this bowl uses both whole eggs and egg whites. This dish is quick, easy flavorful and delicious and will quickly become a favorite at your kitchen table. 

Braised Chicken with Whole-Grain Mustard and Apples

Ingredients:

• 1 whole chicken, cut into 8 pieces, bone-in, skinless, fat removed
• 2 tbsp. extra-virgin olive oil
• 2 cups apple juice
• 4 Grammy Smith apples, cored, peeled, and cut into 8 pieces
• 1/2 cup low-sodium chicken broth or water
• 2 tbsp. whole grain mustard
• 1 tbsp. parsley, chopped
• 2 tbsp. lemon juice
• 1 tsp. grated lemon zest
• 4 cups brown rice pilaf, cooked (optional)
• salt
• freshly ground black pepper

Makes 8 Servings 

1. Season chicken with salt and pepper. Let sit for 30 minutes to overnight.
2. Heat large sauté pan over medium heat. Add 1 tablespoon olive oil and half the chicken pieces; lightly brown the chicken. Remove from the pan; repeat with remaining pieces. Place chicken in crockpot on low heat, legs and thighs on the bottom, breast meat on top. 
3. Deglaze sauté pan with apple juice and reduce by half. Pour reduction over chicken in crockpot. 
4. Add remaining olive oil to sauté pan and sauté apples until golden brown.
5. Deglaze the pan with 1/4 cup chicken broth or water. Stir in whole-grain mustard. Bring to a simmer. Season with salt and pepper. Pour over the chicken in the crockpot. Cook on low heat. Remove the chicken breasts after 1 hour if they are cooked, and let the legs continue to cook until fork tender, about another hour. 
6. When the chicken is tender, degrease the sauce; stir in parsley, lemon juice and zest.
7. Serve over hot brown rice pilaf with sautéed chard. 

WW POINTS VALUE: 9 pts.

Note: This recipe appears in the New Sonoma Cookbook. This is what I call elegant comfort food. You can enjoy this dish during the cold fall and winter nights and it will leave you satisfied. The apples give the dish a nice flavorful texture to the dish. I highly recommend adding a touch of minced garlic to this dish because garlic always makes everything taste better.  

Layered Chicken Taco Salad

Ingredients:

• 2 tsp. canola oil
• 1 lb. ground chicken  breast 
• 1 onion, chopped
• 2 garlic cloves, minced
• 1 tbsp. ground cumin
• 1 tbsp. ground dark chili powder
• 1 (8 oz.) can no-salt-added tomato sauce
• 1/4 cup water
• 1/4 cup shredded cheddar cheese
• 1/4 cup chopped fresh cilantro
• 1 cup fat-free refried beans
• 3 cups shredded iceberg lettuce
• 1/2 cup salsa verde
• 1/4 cup fat-free sour cream
• 12 reduced-fat tortilla chips

Makes 6 Servings (3/4 cup salad with 2 tortilla chips per serving)

1. Heat the oil in a large skillet over medium-high heat. Add the chicken, garlic, onions, cumin and chili powder. Cook, breaking up the chicken with a wooden spoon, until browned, about 8 minutes. Stir in the tomato sauce and water; bring to a boil. Reduce the heat and simmer, uncovered, until the flavors are blended and the liquid has evaporated, about 6 minutes. Remove the skillet from the heat; stir in the cheese and cilantro.
2. Spread the beans in the bottom of a 7 X 11-inch baking dish; top with a layer of the lettuce, hen with the chicken mixture, salsa, and finally a layer of sour cream. Tuck the chips around the dish. Serve at once.

WW POINTS VALUE: 5 pts. 

Note: This recipe appears in the WW Ultimate Chicken Cookbook. This is a wonderful dish to enjoy during the game day, movie night or any night of the week. It's quick, easy and flavorful. If you don't have ground chicken available, ground turkey works just as well. If you don't have salsa verde on hand, use homemade guacamole or homemade tomato salsa and the dish will be just as tasty. 

Mexican Turkey and Pepper Stew

Ingredients:

• 3 tbsp. sesame seeds
• 2 tsp. unsweetened cocoa powder
• 1/2 tsp. gluten-free chili powder
• 1/2 tsp. dried oregano
• 3 tsp. extra-virgin olive oil
• 1 lb. turkey cutlets or steaks, cut across the grain into thin strips
• 1 large sweet onion, chopped
• 4 garlic cloves, minced
• 2 medium yellow bell peppers, cut into thin strips 2 inches long
• 1/2 tsp. coarse kosher salt
• 1 can (15 oz.) no-salt-added crushed tomatoes
• 1 cup gluten-free low-sodium chicken broth
• chopped fresh cilantro or flat-leaf parsley, for garnish

Makes 4 Servings (1 3/4 cup per serving)

1. In a spice grinder or coffee grinder, combine the sesame seeds, cocoa powder, chili powder, and oregano. Grind to a fine powder.
2. In a large saucepan or Dutch oven, heat 2 teaspoons of the oil over medium-high heat. Add the turkey strips and cook, stirring, until opaque all over (but still pink in the center), about 2 minutes. Transfer to a plate. 
3. Add the onion, garlic, 1 tablespoon water, and the remaining 1 teaspoon oil to the pan. Scrape up any browned bits from the bottom of the pan and cook, stirring, until the onion begins to soften, about 3 minutes. Add the bell peppers, sprinkle with the salt, and cook until begin to soften, about 3 minutes.
4. Sprinkle the vegetables with the sesame seed mixture and stir to combine. Add the tomatoes and chicken broth. Bring to a simmer and cook for 5 minutes, stirring occasionally, to develop flavors and thicken the stew.
5. Return the turkey (and any juices) to the pan and cook for 1 minute to heat through. Divide the stew among 4 bowl and serve sprinkled with cilantro or parsley, if desired.

WW POINTS VALUE: 7 pts.

Note: This recipe appears in the South Beach Diet Gluten Solutions Cookbook. This stew is a quick and easy dish to enjoy on your gluten-free or healthy lifestyle. Don't worry if it looks messy. This stew is flavorful, delicious and filling. The sesame seeds and unsweetened cocoa powder add richness to the stew. If you want to add more heat to this stew, add a minced jalapeno or serrano pepper to the stew when you cook the bell peppers. If you want to add a finishing touch to this stew, add a tablespoon of sour cream and/or a tablespoon a shredded cheddar cheese for a filling and flavorful Mexican stew. 

Grilled Chicken Salad with Green Goddess Dressing

Ingredients:

• 1/2 cup fat-free sour cream
• 1/4 cup fat-free mayonnaise
• 1 bunch fresh chives, chopped
• 2 tbsp. coarsely chopped fresh tarragon
• 1 tbsp. white vinegar
• 1 tsp. Worcestershire sauce
• 4 (1/4 lb.) boneless, skinless chicken breast halves
• 1/2 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 1 (16 oz.) bag iceberg salad mix

Makes 4 Servings (1 chicken breast half with 1/2 tablespoon dressing and about 1 3/4 cups per serving)

1. Puree the sour cream, mayonnaise, chives, tarragon, vinegar, and Worcestershire sauce in a blender.
2. Spray a grill rack with extra-virgin nonstick spray; prepare the grill for a medium-hot fire. Lightly spray the chicken with nonstick spray; sprinkle with the salt and pepper.
3. Place the chicken on the grill rack and grill until cooked through, about 6 minutes on each side. Transfer to a cutting board.
4. Transfer 2 tablespoons of the dressing to a small bowl; set aside. Combine the salad mix and the remaining dressing in a large bowl; mix well. Divide the salad among 4 plates. Cut each chicken breast  on the diagonal into 1/4-inch-thick slices; arrange 1 breast half on top of each salad. Drizzle the chicken evenly with the reserved 2 tablespoons dressing.

WW POINTS VALUE: 4 pts.

Note: This recipe appears in the WW Ultimate Chicken Cookbook. This quick and easy salad is tasty and delicious. The grilled chicken is succulent and juicy and it goes great in this salad. You can also add sliced tomatoes, carrots and celery to this salad to make it more filling. If you don't have tarragon leaves on hand, substitute 1/4 cup of sliced fresh basil leaves and the salad will be just as tasty, Also season the chicken with salt, pepper and minced garlic to make the chicken more flavorful.