Poached Salmon with Cucumber-Dill Sauce

Ingredients:

Salmon:

• 2 cups dry white wine
• 2 cups water
• 1/2 tsp. chicken-flavored bouillon cubes
• 6 peppercorns
• 4 sprigs fresh dillweed
• 2 bay leaves
• 1 rib of celery
• 1 small lemon, sliced
• 6 (4 oz.) salmon fillets, 1/2-inch thick

Cucumber-Dill Sauce:

• 1/3 cup peeled, seeded, finely chopped cucumber
• 1/3 cup fat-free sour cream
• 1/3 cup plain fat-free yogurt
•  2 tsp. chopped fresh dillweed
• 1 tsp. Dijon mustard
• fresh dillweed sprigs

Makes 6 Servings 

To make the salmon:

1. Combine the wine, water, bouillon peppercorns, dillweed, bay leaves, celery, and lemon in a skillet. Bring to a boil; cover, reduce heat, and simmer for 10 minutes. Add the salmon to the mixture in the skillet and cook for 10 minutes or until the fish flakes easily.
2. Transfer the salmon to a platter, using a slotted spoon. Cover, and chill thoroughly. Discard the liquid mixture remaining in the skillet.

To make the cucumber-dill sauce:

1. In a medium bowl, mix together the cucumber, sour cream, yogurt, dillweed and mustard.
2. To serve, place the fillets on individual serving plates. Spoon the sauce evenly over the fillets. Garnish with fresh dillweed sprigs, if using. 

WW POINTS VALUE: 6 pts. 

Note: This recipe appears in the South Beach Diet Book. This is a delicious dinner to kick-start your healthy lifestyle or if and when you fell off the healthy bandwagon and want to jump back on. If you don't want to poach the salmon, you can marinate the salmon in this liquid, grill the salmon and then serve the salmon with grilled vegetables of your choice with the Cucumber-Dill sauce. The sauce is actually nice with the grilled fish and vegetables. 

Banana Bread

Ingredients:

• 1 3/4 cups whole wheat flour
• 3 tbsp. packed light brown sugar
• 2 1/2 tsp. baking powder
• 1/2 tsp. salt
• 1/2 tsp. ground cinnamon
• 1/4 cup chopped walnuts
• 8 dried dates
• 6 dried apricot halves, chopped
• 1 large egg
• 1 very ripe banana, mashed
• 1/4 cup fat-free milk

Makes 12 Servings (1/12 of bread per serving)

1. Preheat the oven to 350 F; spray an 8 x 4=inch loaf pan with nonstick spray. 
2. In a medium bowl, combine the flour, brown sugar, baking powder, salt, and cinnamon; stir in the walnuts, dates, and apricots. In a small bowl, beat the egg; add the banana and milk. Pour over the flour mixture; stir until just blended (do not overmix). 
3. Transfer to the pan. Bake until a toothpick inserted in the center comes out clean, about 1 hour. Cool completely on a rack. 

WW POINTS VALUE: 2 pts.

Note: This recipe appears in the WW New Complete Cookbook. Banana bread is a wonderful comfort food on the go or when you're sitting at the table. Banana make this bread moist and the dates, apricots, walnuts and cinnamon make the bread flavorful. You can even cut the light brown sugar in half in this recipe and the banana bread will still be delicious. 

Scallion-Ginger Meatballs

Ingredients:

• 1 lb. ground turkey breast
• 3 tbsp. teriyaki sauce
• 3 scallions, finely chopped
• 2 tsp. grated peeled fresh ginger
• 2 garlic cloves, minced
• 2 tsp. canola oil
• 1/4 cup hoisin sauce
• 2 tbsp. dry sherry or water
• 1 lb. baby bok choy, quartered lengthwise
• 1/2 red bell pepper, cut into thin strips
• 2 tbsp. water
• 2 tsp. sesame seeds

Makes 4 Servings (3 meatballs, about 2/3 cup vegetables  and 1 1/2 tablespoons sauce per serving)

1. Combine the turkey, 2 tablespoons of the teriyaki sauce, the scallions, ginger, and garlic in a large bowl. With damp hands, form the mixture into 12 meatballs.
2. Heat the oil in a large skillet over medium-high heat. Add the meatballs and cook, partially covered, turning occasionally, until browned and cooked through, about 12 minutes. Transfer to a serving bowl; keep warm. 
3. Add the hoisin sauce, sherry or water and remaining 1 tablespoon teriyaki sauce to the skillet; cook, scraping up any brown bits from the bottom of the pan. Cook, stirring, until slightly thickened, about 1 minute. 
4. Meanwhile, combine the bok choy, bell pepper, and water in a medium skillet. Cook, covered, until tender, about 5 minutes; drain. 
5. Add the meatballs and bok choy- mixture to the sauce, turning to coat the meatballs. Cook until heated through, about 1 minute longer. Serve sprinkled with the sesame seeds. 

WW POINTS VALUE: 5 pts. 

Note: This recipe appears in the WW in 20 Minutes Cookbook. If you're thinking about ordering takeout, PUT DOWN THE PHONE!! This meal is just as tasty and flavorful as what you would order on the phone or at the restaurant. Turkey meatballs are just as delicious as beef meatballs and they are healthier for you when they are done right. These meatballs are delicious with the vegetables with all the Asian flare. If you don't have bok choy on hand, substitute broccoli and the meal will be just as delicious. 

Baked Tomatoes with Crab

Ingredients:

• 1/2 cup ground nuts such as pecans or walnuts
• 2 large tomatoes, halved
• 1 cup fresh lump crabmeat, well-drained
• 1 cup shredded reduced-fat mozzarella cheese
• 1/2 cup kalamata olives, finely chopped
• 1/2 cup mushrooms, finely chopped
• 1/2 cup parsley, finely chopped
• 1 garlic clove, minced
• 1/2 tsp. dried oregano
• 1/2 tsp. dried basil

Makes 4 Servings (1 tomato half with mixture per serving)

1.  Bake the oven to 350 F. Coat a baking sheet with cooking spray.
2. Place the ground nuts on a plate. Coat both sides of the tomato halves with cooking spray. Dip the cut sides into the nuts to coat well. Place the tomatoes, cut side up, on the prepared baking sheet. 
3. In a large bowl, combine the crabmeat, cheese, olives, mushrooms, parsley, garlic, oregano, and basil. Evenly divide the crab mixture among the tomatoes. 
4. Bake for 15 minutes, or until hot and bubbly. 

WW POINTS VALUE: 7 pts. 

Note: This recipe appears in the South Beach Diet Cookbook. This is a quick, easy and filling dish to make and enjoy to kick-start your lifestyle or get back on track. The combination of shellfish and tomatoes is deliciously divine when it's done right. The original recipe calls for Monterey Jack cheese, but I highly recommend using mozzarella cheese or any other kind of Italian cheese in this recipe for an authentic Mediterranean flare. This dish is very filling and tasty and will leave you satisfied.  

Arroz Con Pollo

Ingredients:

• 4 (5 oz.) skinless bone-in chicken thighs
• 1/2 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 2 tsp. extra-virgin olive oil
• 2 assorted bell peppers, seeded and chopped
• 1 onion, finely chopped
• 3 garlic cloves, minced
• 1 cup long-grain rice
• 1/2 tsp. saffron seeds, lightly crushed 
• 1 (14 1/2 oz.) can diced tomatoes
• 1 cup reduced-sodium chicken broth
• 1 cup frozen peas
• 12 pimiento-stuffed green olives

Makes 4 Servings

1. Sprinkle the chicken with 1/4 teaspoon of the salt and 1/8  teaspoon of the black pepper. Heat 1 teaspoon 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. Heat the remaining 1 teaspoon oil in the same skillet. Add the bell peppers, onion, and garlic; cook, stirring frequently, until the vegetables begin to soften, about 7 minutes. Add the rice and saffron; cook, stirring constantly, about 1 minute. Add the tomatoes, broth, and chicken; bring to a boil, stirring occasionally. Reduce the heat and simmer, covered, until the liquid is absorbed and the chicken is cooked through, about 20 minutes. Stir in the peas, olives, and remaining 1/4 teaspoon salt and 1/8 teaspoon black pepper. Cook, stirring occasionally, until heated through, about 1 minute. Remove the skillet from the heat and let stand, covered, for about 5 minutes. 

WW POINTS VALUE: 11 pts. 

Note: This recipe appears in the WW Ultimate Chicken Cookbook. Arroz con pollo is a traditional dish whose components vary from one region to another throughout Spain, the Caribbean, and Latin America. It is a popular one-pot comfort food that is made with flavorful ingredients such as chicken, onions, garlic and tomatoes are the base to which a variety of vegetables, such as bell peppers, peas and olives, are added. This dish makes a nice comfort food dish to enjoy on the weekend and will become a favorite. 

Burritos with Turkey and Pinto Beans

Ingredients:

• 2 tsp. extra-virgin olive oil
• 3/4 lb. ground turkey breast
• 1 (15 1/2 oz.) can pinto beans, rinsed & drained
• 2 garlic cloves, minced
• 2 tsp. chili powder
• 4 (8-inch) whole wheat tortillas
• 8 tbsp. fat-free salsa
• 4 tbsp. shredded fat-free cheddar cheese
• 2 scallions, thinly sliced

Makes 4 Servings (1 burrito per serving)

1. To make the filling, heat oil in a large skillet over medium-high heat. Add turkey and cook, breaking it up with a spoon, until browned, about 6 minutes. Add beans, garlic, and chili powder; cook, stirring occasionally, until heated through, about 2 minutes. 
2. Meanwhile, warm tortillas according to package directions.
3. Place tortillas on work surface; spoon one-fourthof filling along center. Top with 2 tablespoons salsa and 1 tablespoon cheddar; sprinkle with one-fourth of scallions. Fold sides of  tortilla over to enclose filling. Place, seam side down, on platter. Repeat with remaining tortillas, filling, salsa, cheese, and scallions. 

WW POINTS VALUE: 10 pts.

Note: This recipe appears in the WW Family Meals Cookbook. If you're having a craving for Mexican food, do not go to the local fast food joint or restaurant. You can make these tasty treats at home in 20 minutes or less. Turkey burritos taste just as good as beef burritos. Also, when you make your own salsa, you have your healthy serving of vegetables and you know what's in the salsa. If you don't have pinto beans on hand, use black beans and the burritos will be just as good. Don't forget to season your turkey with salt and ground pepper. Nobody wants to eat bland food. 

Spiced Sweet Potato-Tomato Soup

Ingredients:

• 1 1/2 lbs. sweet potatoes, peeled and cut into 1/2-inch cubes
• 1/4 cup hulled pumpkin seeds 
• 1 (14 1/2 oz.) can spicy diced tomatoes, with juice
• 1 1/4 cups low-sodium chicken broth
• 3 wedges (3/4 oz. each) light spreadable cheese
• 1/2 tsp. ground coriander
• 1/4 tsp. ground cinnamon
• 1/4 tsp. salt
• 1/4 tsp. freshly ground black pepper

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

1. In a steamer, cook the sweet potatoes for 10-15 minutes, or until tender when pierced with the tip of a knife. 
2. Meanwhile, in a small ungreased skillet, toast the pumpkin seeds over medium heat, tossing occasionally, until lightly browned and puffed up a bit, 3-5 minutes. Scrape onto a plate to top the cooking. 
3. Transfer the hot sweet potatoes to a food processor. Add the tomatoes and their juice, the broth, cheese, coriander, cinnamon, salt and pepper. Puree until smooth. 
4. Ladle the soup into 4 bowls an sprinkle each with 1 tablespoon toasted pumpkin seeds. Serve warm. 

WW POINTS VALUE: 5 pts. 

Note: This recipe appears in the South Beach Diet Super Quick Cookbook. Forget going out for fast food. Make this soup instead and you will be happy and satisfied. This vegetable soup is quick, easy, flavorful and delicious. Who knew the combination of sweet potatoes and tomatoes would make a flavorful combination. I recommend using cream cheese in this recipe to give a soup a creamier texture. I also highly recommend adding minced garlic to the soup mixture in the blender because garlic always makes everything taste better.