Spanish Rice Salad with Pumpkin Seeds

Ingredients:

• 1/2 cup quick-cooking whole-grain brown rice
• 2 medium tomatoes, finely chopped
• 1 small onion, finely chopped
• 1/2 cup pitted green olives, sliced lengthwise
• 1/4 cup pumpkin seeds
• 1 tbsp extra-virgin olive oil.
• 1 tsp sherry vinegar
• 1 tsp dried oregano
• 1/4 tsp salt
• 1/8 tsp freshly ground black pepper
• 2 tbsp chopped fresh parsley

Makes 4 (3/4-cup) Servings

1. Cook rice according to package directions. Remove from the heat, spread on a plate and refrigerate until cooled to room temperature, about 5 minutes.
2. In a large bowl, combine, rice, tomatoes, onion, olives, pumpkin seeds, oil, vinegar, oregano, salt and pepper. Divide salad among 4 plates and sprinkle parsley just before serving.

WW POINTS VALUE: 3 pts

Note: This recipe appears in the South Beach Diet Taste of Summer Cookbook. I wanted a cool side dish to accompany the Garlicky Chicken Skewers. This Spanish rice dish was delicious and was the perfect accompaniment for grilled chicken. This side dish goes great with grilled chicken, pork, fish and even steak. If you want an authentic Spanish flavor to this dish, I highly recommend using Bomba rice.

Garlicky Chicken Skewers

Ingredients:

• 1 1/2 lbs. boneless, skinless chicken breasts, cut into 1-inch pieces
• 3 garlic cloves, finely minced
• 2 tsp dried rosemary
• 3 tsp extra-virgin olive oil
• salt
• freshly ground black pepper
• 1 small eggplant (1 pound) peeled and cut into 1/2-inch cubes
• 3 small zucchini, cut into 1/2-inch cubes

Special Equipment

• 8 (12-inch) skewers

Makes 4 (2-skewer) Servings

1. Lightly coat a grill or grill pan with cooking spray and heat to medium-high.
2. In a medium bowl, combine chicken, garlic, rosemary, 2 teaspoons of the oil, 1/4 tsp of the salt and 1/8 teaspoon of the pepper; stir to coat well. thread equal amounts of chicken onto 4 skewers.
3. In the same bowl, toss eggplant and zucchini pieces with remaining 1 tsp of oil. Thread eggplant and zucchini pieces evenly onto 4 remaining skewers. Lightly season with salt and pepper.
4. Grill chicken and vegetable skewers, turning every 2 minutes, until chicken is cooked through and vegetables are tender and lightly browned, about 8 minutes for chicken and 10 minutes for vegetables. Serve warm.

WW POINTS VALUE: 5 pts

Note: This recipe appears in the South Beach Diet Taste of Summer Cookbook. I had these delicious treats for dinner earlier this evening and they were delicious. If you're craving fried chicken and fries, DON'T GO OUT TO THE FAST FOOD RESTAURANT!! The grilled garlic-coated chicken with grilled eggplant and zucchini is a healthy version of a fast food chicken sandwich and french fries. These grilled garden vegetables are high in fiber and potassium you forget they are good for you. Plus, you won't miss the fries. The garlic-coated chicken is delicious grilled because the chicken is tender and juicy. Vegetariams will love the grilled vegetables served alone providing they are coated with olive oil and garlic. These skewers will fill you up in a hurry and they are great  for your next Bar-B-Que or even at a tailgating party.

Red Velvet Angel Food Cake

Ingredients:

• 1/3 cup unsweetened cocoa powder
• 1/4 cup boiling water
• 2 tsp vanilla extract
• 1 fl. oz red food coloring
• 1/4 tsp salt
• 1 3/4 cups granulated sugar, divided
• 1 cup cake flour
• 16 large egg whites, about 2 cups
• 2 tsp white vinegar

Makes 16 Servings

1. Preheat oven to 350 F.
2. In a medium bowl, combine unsweetened cocoa, boiling water, vanilla and food coloring, whisk and set aside.
3. In another medium bowl, combine salt, 3/4 cup sugar and cake flour; mix well and set aside.
4. Using an electric mixer, ina large bowl, beat egg whites until foamy. Add vinegar; continue to beat until soft peaks form. With electric mixer running on  slow speed, gradually add remaining cup of sugar; increase to high speed and beat until stiff peaks form.
5. Remove a heaping cup of egg whites and add it to chocolate mixture; gently combine and set aside.
6. Sift flour mixture over egg whites, a little at a time, and fold after each addition to incorporate. Add chocolate mixture and gently fold into egg whites. When just combined, turn batter into a two-piece 10-inch angel food cake pan with feet; smooth top into an even layer. Bake until a toothpick inserted in the center of a cake comes out clean, about 40-45 minutes. Remove cake from oven and invert pan onto its feet so the inverted cake can cool properly (the cake will not fall out of the pan). If your pan does not have feet, invert it over the neck of a wine bottle or glass soda battle. When cake is completely cool to the touch, loosen edges with a sharp knife and remove cake from pan. Slice into 16 pieces and serve.

WW POINTS VALUE:  3 pts (1 piece per serving)

Note: This recipe appears on www.weightwatchers.com. I have always wanted to make red velvet cake and this looked too good to pass up. I thought I was doing well until I got the cake out of the oven, let in cool and took it out of the pan. Weight Watchers said this was a difficult recipe and they were right. Angel food cake usually rises to the top and is usually fluffy and moist. This cake was not fluffy and moist. I know I did something wrong somewhere along the preparation. The flavor was nice but the texture was a little rubbery for me. This cake mixture probably would have been better as a mini bundt cake. Making cakes from scratch is an art form and there is some special trick to it. I just haven't found  out what that trick is.

Pasta Fra Diavolo

Ingredients:

• 2 tsp extra-virgin olive oil
• 1 onion, chopped
• 3 garlic cloves, minced
• 1 (28-ounce) can diced tomatoes
• 3 tbsp tomato paste
• 2 tbsp dry red wine
• 1/2 tsp granulated sugar
• 1/4-1/2 tsp crushed red pepper
• 1/4 cup finely chopped flat-leaf parsley
• 1/2 pound linguine

Makes 4 Servings

1. In a large saucepan over medium heat, heat the oil. Add the onion and garlic; cook stirring frequently, until golden, about 8 minutes.
2. Add the tomatoes, tomato paste, wine, sugar, salt and red pepper; bring to a boil. Reduce the heat and simmer, uncovered, until the flavors are blended and the sauce is slightly thickened, about 20 minutes. Stir in the parsley.
3. Meanwhile, cook the the linguine according to package directions. Drain and divide evenly among 4 plates. Spoon the sauce over linguine.

WW POINTS VALUE: 5 pts (1 cup and 3/4 cup sauce)

Note: This recipe appears in the WW New Complete Cookbook. I had a craving for a pasta dish and I came across this recipe by accident and it looked to good to pass up. Fra Diavolo is Italian for "Brother Devil" and is a spicy sauce that ius used in seafood or pasta. I loved this dish as did my mom. It was sophisticated comfort food with some spice. You may have seen this dish on the menu as Shrimp Fra Diavolo. I didn't add seafood to this dish but if you want toadd seaffod, stir 3/4  pound of peeled and deveined shrimp into the simmering sauce. Then return the sauce to a simmer and cook until the shrimp are just opaque in the center, about 3 minutes. If you add shrimp to this dish, the point value will increase 2 points.  According to Iron Chef Mario Batali, this sauce is  Italian-American and rarely served in Italy. This classic Italian-American dish can be made right in your own kitchen and everyone will be happy and fulfilled. If you're thinking about going out to that local Italian restaurant, DON"T! Stay in and cook this restaurant-quality meal. Buon Apettito!

Spicy Chicken & Black Bean Tacos

Ingredients:

Rub:

• 2 garlic cloves, minced
• 2 tsp paprika
• 2 tsp dried thyme
• 1 tsp cayenne pepper
• 1 tsp freshly ground black pepper

Chicken:

• 1 lb. chicken  boneless, skinless chicken breasts
• 1 1/2 tbsp extra-virgin olive oil
• 1 medium onion, chopped
• 1 (15-oz.) can black beans, rinsed and drained
• 1 medium tomato, chopped
• 1/4 cup minced fresh cilantro, plus whole leaves for garnish
• 4 (8-inch) whole-wheat tortillas

Makes 4 Servings

1. For the rub: In a small bowl, combine garlic, paprika, thyme, cayenne and black pepper.
2. For the chicken: Lightly pound each chicken breast to an even 1/2-inch thickness. Rub a thick layer of the spice mixture onto both sides of each chicken breast.
3. In a large heavy skillet, heat 1 tablespoon of the oil over high heat until hot but not smoking. Addchicken and cook until blackened on both sides and cooked through, 2-3 minutes perside. Transfer chicken to a cutting board.
4. Reduce heat to medium and add remaining 1/2 tablespoon oil and onion to the skillet. Cook, stirring to scrape up any brown bits clinging to the bottom of the skillet, until onion is softened, 1-2 minutes. Add beans and cook until heated through, 2-3 minutes. Remove from the heat and stir in tomato and minced cilantro.
5. Warm tortillas according to package directions. Cut chicken on the bias (diagonal) into 1/2-inch-thick slices. Place tortillas on 4 plates. Divide chicken and beans among tortillas. Fold tortillas into cones and top with cilantro leaves.

WW POINTS VALUE: 8 pts

Note: This recipe appears in the South Beach Diet Taste of Summer Cookbook. I was craving some Latin flavors for dinner and I love chicken and I love tacos so whay not have chicken tacos for dinner. Fajitas and tacos are so delicious and so easy to prepare. These tacos put a healthy and filling bite into your mouth they will leave you satisfied. These are nothing like you get at a fast food joint and they are just as good as you would get them at a restaurant. Don't be intimidated by the black beans. They are also known as Mexican, Spanish or black turtle beans and are an excellent source of iron, fiber, magnesium and folate. These tacos may look like a hot mess but they are really filling and tasty and will soon become your new comfort food. These new comfort foods can also be made in 30 minutes or less. If you're thinking about going out for Mexican food or to a Mexican fast food joint, DON'T GET IN  YOUR CAR!! Save yourself time and money and make these at home and turn your kitchen into a hacienda.

Warm Buckwheat Crepes with Mixed Berries

Ingredients:

• 3 tbsp buckwheat flour
• 2 tbsp all-purpose flour
• 1/4 cup skim milk
• 1 large egg
• 2 tsp canola oil
• 1 tbsp + 1 1/2 tsp warm water
• 1/2 tsp granular sugar substitute
• 1/8 tsp ground cinnamon
• 1/8 tsp grated lemon zest
• pinch of salt
• 1 1/2 cups mixed frozen mixed berries, thawed

Makes 6 Crepes

1. Puree Buckwheat and all-purpose flours, milk, egg, water, sugar substitute, cinnamon, zest and a pinch of salt in a blender until smooth, about 1 minute. Set aside for 15 minutes. Meanwhile, place berries in a small saucepan and cook over medium-low heat until gently bubbling and warmed through. Remove from heat an cover pan to keep warm.
2. Lightly coat a skillet with cooking spray and heat over medium heat. Add 2 tablespoons of the batter, tilting the pan so that the batter forms an even, thin layer. Cook until bubbles form and edges begin to brown, about 1 minute. Using a spatula, carefully flip the crepe over and cook until golden on the bottom, about 1 minute. Transfer crepe, golden side down, to a plate. Repeat with remaining batter, coating the pan with cooking spray after each crepe. Stack crepes as you go.
3. To serve, place 1 crepe, golden side down, on a plate. Place 2 tablespoons of berries in the center and roll crepe around berries. Spoon 2 more tablespoons of berries and some juices over the top. Repeat with the remaining crepes. Serve warm or at room temperature.
   

WW POINTS VALUE: 1 pt (per crepe)

Note: This recipe appears in the South Beach Diet Parties & Holidays Cookbook. Who doesn't love crepes once in a while? I've made fruit-flavored crepes in the past and they have always turned out delicous. I made buckwheat pancakes a while back and they were delicious. These buckwheat crepes were delicious with the warm mixed berries. You can have these crepes for breakfast, lunch, dinner, brunch or dessert. You can also add sour cream, cottage or riccotta cheese or plain yogurt with these crepes but may effect the point value. Crepes can be made up to 3 days in advance and stored, tightly wrapped in a single pile in the refrigerator. Just gently reheat the crepes in a microwave on low for 15 seconds or in a warm oven and serve.
 

Mini Greek Meatballs

Ingredients:

• 1 pound lean ground beef
• 1/2 small onion, minced
• 1/2 cup finely crumbled reduced-fat feta cheese
• 2 garlic cloves, minced
• 1 large egg
• 1 tbsp extra-virgin olive oil plus more for baking dish
• 1 tbsp dried oregano
• 1 tbsp + 1 tsp red wine vinegar
• 1/4 tsp salt
• 1/4 tsp freshly ground black pepper

Makes 4 (10-piece) Servings

1. Heat oven to 400 F.
2. Combine, beef, onion, garlic, egg, 1 tablespoon oil, oregano, salt and pepper in a large mixing bowl. Knead to combine, being careful not to  overmix.
3. Lightly oil a 9-by 13-inch baking dish. Shape mieat mixture into 40 (1-tablespoon) meatballs. Place in a single layer in the baking dish and bake unti; cooked through, 12-15 minutes. Serve hot.

WW POINTS VALUE: 6 pts.

Note: This recipe appears in the South Beach Diet Quick & Easy Cookbook. Meatballs are a wonderful comfort food. You may think meatballs as in spaghetti and meatballs but meatballs come in different flavors from around the globe.  Meatballs are made from an amount of ground meat rolled into a ball with ingredients that include breadcrumbs, minced onions, garlic, some spices and sometimes an egg. These meatballs don't include breadcrumbs and I didn't miss the breadcumbs at all. Olive oil, garlic and onions are the key ingredients to making any dish delicious. These meatballs are certainly a tribute to Greece with all the heavenly flavors of the Mediterranean (feta cheese and oregano) These meatballs are great on their own for  a light lunch or dinner served alongside sliced cucumbers for a satisfying meal. These meatballs are even great for a dinner party or brunch served as finger food especially if your guests include Iron Chefs Michael Symon, Cat Cora and the master of Greek Cuisine Michael Psilakis.