Sticky Sesame Chicken

Ingredients:

For the chicken:

• 1 lb. boneless, skinless chicken breasts
• 2 tbsp. extra-virgin olive oil
• 2 tsp. tapioca flour
• 2 tbsp. sesame seeds
• 1/4 cup chopped fresh cilantro
• 4 lime wedges

For the Marinade:

• 1/4 cup coconut aminos
• 1 tsp. granular brown sugar substitute
• 1 tbsp. fresh minced garlic
• 1 tbsp. freshly minced ginger
• 2 tsp. sesame oil
• 3 tbsp. rice wine vinegar

Makes 4 Servings

1. Pat the chicken dry. Dice into 1/2-inch pieces and season it with salt and pepper to taste. 
2. In a large mixing bowl, whisk together the coconut aminos, sugar substitute, garlic, ginger, sesame oil, rice wine vinegar, and sat and pepper to taste. Add the chicken and toss to coat. Cover and transfer to the refrigerator for 30 minutes to marinate. 
3. Heat the olive oil over medium-high heat in a large sauté pan.
4. Remove the chicken from the marinade, allowing the excess to drip away. Reserve the marinade. place the chicken in the hot pan and cook for 3-4 minutes per side. 
5. Add the tapioca flour to the marinade and whisk to combine. Add the marinade to the pan with the chicken and cook for 4-5 minutes, until the sauce thickens. 
6. Evenly divide among 4 bowls and serve the chicken garnished with sesame seeds, cilantro and lime wedges. 

WW POINTS VALUE: 8 pts. 

Note: This recipe appears in the New Keto-Friendly South Beach Diet book. If you're thinking about ordering takeout, put down the phone and make this dish instead. There is nothing like succulent, juicy chicken cooked with ginger, garlic and lime for a different taste. Coconut aminos is a soy sauce substitute that is made from fermented coconut palm sap so it is soy, wheat and gluten free. You can substitute tamari or soy sauce for the coconut aminos and the dish will still be delicious. You can store this chicken dish in an airtight container for up to 4 days and it will still be good. 

Bacon & Cheddar Egg Cups

Ingredients:

• 20 eggs
• 1 cup whole buttermilk
• 1 cup plain whole-milk Greek yogurt
• 1/3 cup cooked & crumbled bacon
• 1/4 cup shredded cheddar cheese
• salt
• freshly ground black pepper

Makes 24 egg cups (2 egg cups per serving)

1. Preheat the oven to 350 F. 
2. Lightly grease with butter two 12-count muffin tins (for 24 total muffins) and set aside.
3. Whisk the eggs, buttermilk, yogurt, salt and pepper to taste in a large mixing bowl.
4. Divide the mixture evenly between 24 prepared muffin cups. 
5. Divide the bacon and cheddar among the cups. 
6. Transfer to the oven and bake for 20-25 minutes. until the eggs are set. 
7. Cool for 5-10 minutes in muffin tins and then gently slide a butter knife around the edges to release the egg cups. Remove them to  wire rack. 
8. Serve warm or store in an airtight container in the refrigerator for 3-4 days. 

WW POINTS VALUE: 6 pts.

Note: This recipe appears in the New Keto-Friendly South Beach Diet book. If you like eggs dishes, these egg treats are for you. These egg cups are a great way to start your morning. They're made with buttermilk, yogurt and the fillings of your choice. The combination of cheddar and bacon is delicious and these egg cups taste just as good as what you would order at a fast food joint or at a café. 

Beef and Vegetables Stew

Ingredients:

• 3 tbsp. butter, divided
• 1 lb. diced beef
• 1/2 cup pearl onions or chopped onions
• 1/4 cup chopped celery
• 1/2 cup chopped carrots
• 8 oz. Portobello mushrooms, cleaned and chopped
• 1 cup diced turnips
• 1 tsp. gelatin powder
• 2 tsp. minced garlic
• juice of 1 lemon
• 2 tbsp. tomato paste
• 2 cups beef broth
• 1/4 canned white beans, rinsed and drained (optional) 
• 2 tbsp. chopped parsley

Makes 4 Servings

1. Melt 2 tablespoons of the butter over medium-high heat in a large stockpot or Dutch oven. 
2. Pat the beef dry and season it with salt and pepper to taste. Add the beef to the pot and brown it for 4-5 minutes on each side. Remove the beef and set aside. 
3. Add the remaining 1 tablespoon of the butter to the pot and melt.
4. Add the onions, celery, and carrots to the pot. Cook for an additional 5-7 minutes, stirring occasionally. 
5. meanwhile, pour 1/4 cup of water into a small bowl and sprinkle the gelatin over the top. Set the mixture aside to soften for at least 5 minutes. 
6. Add the garlic to the pot and cook for 1 minute, until golden. 
7. Add the lemon juice, tomato juice, and beef broth and stir to combine, scraping up any browned bits with a wooden spoon. 
8. Add the beef and beans (if using) to the pot and bring the stew to a boil. Once it is boiling, reduce the heat to medium-low. 
9. Whisk the gelatin into the water and blend to dissolve it; then add the mixture to the stew. Simmer the stew for 15-20 minutes, until the vegetables are tender and the broth is slightly thickened. 
10. When you are ready to serve, ladle the stew evenly into 4 bowls and garnish with the parsley. 

WW POINTS VALUE: 11 pts. with or without the beans

Note: This recipe appears in the New Keto-Friendly South Beach Diet book. Beef stew is an elegant and wonderful comfort food to enjoy. This version of beef stew is filled with tender beef, pearl onions, mushrooms and the options of white beans. If you want to make this stew with fewer carbs, make it without the beans and add a touch of diced tomatoes instead and the stew will be just as flavorful. 

Cod with Almond-Basil Relish

Ingredients:

Relish:

• 1/2 cup almond-stuffed green olives, sliced (or substitute 1/4 cup pitted green olives and 1/4 cup blanched almonds)
• 2 tbsp. capers, chopped
• 1 tbsp. extra-virgin olive oil
• 2 tbsp. chopped roasted red peppers
• 4 tbsp. chopped fresh basil
• 2 tbsp. lemon juice, to taste
• 1/4 tsp. crushed red pepper

Cod:

• 4 (5 oz.) skinless cod or haddock filets
• 2 tbsp. extra-virgin olive oil
• 1 tbsp. unsalted butter
• 2 tbsp. chopped fresh parsley

Makes 4 Servings (1 fillet per serving)

1. Combine all the relish ingredients in a bowl and mix well. Season with salt and pepper to taste and refrigerate until needed. 
2. Season the fish with salt and pepper to taste. Heat the oil and butter in a large skillet over medium-high heat and cook for about 4 minutes per side, or until golden. 
3. Transfer the fish to serving plate and serve topped with the relish and sprinkled with the parsley.

WW POINTS VALUE: 6 pts. 

Note: This recipe appears in the New Keto-Friendly South Beach Diet book. Fish and vegetables make a great dinner when it's done right. This dinner takes about 20 minutes to make and it can be enjoyed on any day of the week. The flavors from the relish have a nice Italian and Mediterranean flare and will wake up your taste buds. You can serve your choice of grilled or sautéed vegetable to make this meal complete. You can use cod, haddock, halibut or any white flaky fish in this recipe and your meal will be delicious. 

Scalloped Potatoes with Cheese

Ingredients:

• 2 tbsp. whole wheat flour
• 1 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 6 red potatoes (about 2 lbs.), peeled
• 9 tbsp. shredded reduced-fat Gruyere or cheddar cheese
• 2 cups fat-free half-and-half

Makes 8 Servings (1/2 cup per serving)

1. Preheat the oven to 350 F. Spray an 8-inch square baking dish with nonstick spray. 
2. Stir together flour, salt, and pepper in a cup. 
3. Cut potatoes crosswise into 1/4-inch slices. Arrange one-third of potatoes in overlapping layer in prepared baking dish. Sprinkle with half of seasoned flour and 3 tablespoons cheese. Top with half of remaining potatoes; sprinkle with remaining seasoned flour and 3 tablespoons cheese. Arrange remaining potatoes on top and sprinkle with remaining 3 tablespoons cheese. Pour half-and-half over all. 
4. Cover baking dish with foil; bake 45 minutes. Reduce oven temperature to 325 F. Uncover and bake until top is golden brown and potatoes are tender, about 1 hour longer. 

WW POINTS VALUE: 5 pts. 

Note: This recipe appears in the WW New Complete Cookbook. This is another delicious take potatoes. Potatoes can be a wonderful comfort food when they're done right. The combination of cheese and potatoes is quite delicious.. I also recommend adding minced garlic to these potatoes because garlic always makes everything taste better. 

Chocolate Freezer Fudge

Ingredients:

• 1 cup almond butter
• 5 tbsp. coconut oil, melted
• 3 tbsp. unsweetened cocoa powder
• 3 tbsp. granular sugar substitute
• 1 tsp. vanilla extract
• 1/8 tsp. salt (optional)

Makes 16 Squares (1 square per serving)

1. Line a loaf pan with parchment paper and set it aside. 
2. Whisk together all the ingredients and pour in the mixture into the prepared pan. Place the pan in the freezer for at least 30 minutes, or until set. 
3. Use the parchment paper to lift the fudge out of the pan. Cut into 16 squares. Store the fudge in a freezer for a firm texture, or the refrigerator for a softer texture. 

WW POINTS VALUE: 4 pts. 

Note: This recipe appears in the New Keto Friendly South Beach Diet book. Chocolate fudge is a decadent guilty pleasure but it's got so much sugar in it and it can be expensive. You can make your fudge and eat it too. This fudge is super creamy, chocolatey and can be made with 6 basic ingredients. You can use any kind of nut butter and/or another extract (such as almond or maple instead of vanilla) for different kind of varieties of fudge and the sweet treat will still be decadent. 

Cheesy Garlic Cauliflower Breadsticks

Ingredients:

• 2 cups cauliflower rice
• 3/4 cup shredded mozzarella cheese, divided
• 6 tbsp. grated Parmesan cheese, divided
• 1 large egg
• 3 tsp. minced garlic
• 2 tbsp. extra-virgin olive oil
• 2 tsp. dried minced onion
• 1/2 tsp. dried thyme
• 1/2 tsp. dried rosemary
• 1/4 tsp. dried oregano

Makes 12 Breadsticks (2 breadsticks per serving)

1.  Place oven racks on the top and middle rungs of the oven and preheat it to 450 F. Line a baking sheet with parchment paper and set it aside. 
2. Press the cauliflower rice between 2 clean towels to remove the excess liquid. Transfer it to a large mixing bowl. 
3. Add 1/2 cup of the mozzarella, 4 tablespoons of the Parmesan, the egg, and the minced garlic. Season with salt and pepper to taste. Stir to combine into a dough that holds its shape when pinched together. 
4. Transfer the dough to the prepared baking sheet. Press it into an oval about 1/4-inch thick.
5. Transfer the baking sheet to the lower of the 2 oven racks and bake for 12-15 minutes, until the bottom is crisp and golden. 
6. Meanwhile, whisk together in a small bowl the olive oil, minced onion, thyme, rosemary, ad oregano. Season with salt and pepper to taste and set the mixture aside. 
7. Remove the baking sheet from the oven. Increase the heat to broil. 
8. Brush the olive oil mixture all over the bread and then sprinkle it with the remaining mozzarella and Parmesan. Return it to the top of the rack of the oven and broil for 1-2 minutes, until the cheese is bubbly and golden. Keep a close eye on the bread to prevent burning. Allow the bread to cool for 5 minutes. Cut it into 12 slices and enjoy it warm. 

WW POINTS VALUE: 4 pts. 

Note: This recipe appears in the New Keto Friendly South Beach Diet Book. Garlic bread is a delicious comfort food to enjoy when you're eating Italian food. This is a new take on garlic bread and it is delicious. The texture is not hard and it's moist and flavorful. These breadsticks keep very well in the refrigerator or freezer. You can store them in an airtight container for up to 5 days or store them in a bag and store them in the freezer.