Cannoli Pudding

Ingredients:

• 1 container (15 oz.) part-skim ricotta cheese
• 3 tbsp. granular sugar substitute
• 2 tsp. grated orange zest
• 1 tsp. vanilla extract
• 1/4 cup mini semisweet chocolate chips
• 1/4 cup coarsely chopped pistachios (1 oz.)

Makes 4 Servings

1. With an electric mixer, beat the ricotta, sugar substitute, orange zest, and vanilla until light and smooth. Fold in the chocolate chips and pistachios.
2. Spoon the pudding evenly into 4 dessert bowls and serve, or cover and chill to serve later.

WW POINTS VALUE: 5 pts on Phase 1 & 7 pts on Phase 2

 

Note: This recipe appears in the South Beach Diet Super Quick Cookbook. You can have your cannoli and eat it too in a different way. This is a different kind of dessert in texture and in flavor. Normally, you eat a cannoli with the filling in the shell. You eat this cannoli in a dish and it has a nice flavor and aftertaste to it. This recipe is to be enjoyed on Phase 2. If you're on Phase 1, omit the chocolate chips and add 2 tablespoons of unsweetened cocoa powder and 1 additional tablespoon of sugar substitute to the ricotta mixture. You will enjoy the combination of vanilla, orange and chocolate in this dessert.

Classic Spaghetti & Meatballs

Ingredients:

• 1 tbsp. extra-virgin olive oil
• 2 onions, finely chopped
• 4 garlic cloves, minced
• 1 lb. ground skinless turkey breast
• 1/2 lb. lean ground pork (10% or less fat)
• 1/2 cup dried bread crumbs
• 1/4 cup grated Parmesan cheese
• 1 large egg
• 2 egg whites
• 1/4 cup fat-free milk
• 2 tsp. Worcestershire sauce
• 3/4 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 1 (28 oz.) can crushed tomatoes
• 2 tbsp. chopped fresh oregano 2 tsp. dried
• 1 lb. whole-wheat spaghetti
• 1 oz. Parmesan cheese

Makes 10 Servings (1 cup spaghetti & sauce with 2 meatballs per serving)

1. Preheat the oven to 350° F. Spray a 10 X 15-inch jelly-roll pan with nonstick spray; set aside.
2. In a large skillet over medium-high heat, heat the oil; add the onions and garlic. Cook, stirring occasionally, until golden, 7-10 minutes.
3. In a large bowl, combine the turkey, pork, bread crumbs, grated Parmesan, egg, egg whites, milk, Worcestershire sauce, salt, pepper, and half of the cooked onions and garlic. Shape into 20 balls and place in a single layer without touching each other on the jelly-roll pan. Bake until lightly browned, about 20 minutes.
4. In a large saucepan, bring the tomatoes and remaining half of the cooked onions and garlic to a boil; add the meatballs. Reduce the heat and simmer, covered, until the meatballs are cooked through, 18-20 minutes. Stir in the oregano.
5. Meanwhile, cook he spaghetti according to package directions; drain. Toss the spaghetti with the meatballs in a large serving bowl and serve with shaved Parmesan.

WW POINTS VALUE: 7 pts.

 

Note: This recipe appears in the WW New Complete Cookbook. Who does not love Italian comfort food once in a while? Whether you're serving a crowd or it's family night, this is the perfect meal to serve. You can have your spaghetti and meatballs and eat them too. I highly recommend using whole wheat pasta if you're on a diet. Nobody will taste the difference. These meatballs are so succulent and juicy they will melt in your mouth along with the spaghetti and tomato sauce. I highly recommend adding a touch of basil and parsley to the meatball mixture for a more authentic Italian taste. You can also use ground beef, turkey, chicken, pork or veal in this recipe are your dinner will still be delicious.

Rosemary Chicken Salad with Goat Cheese

Ingredients:

• 1 1/4 lbs. boneless, skinless chicken breasts
• 1/2 tsp. dried rosemary
• 1/2 tsp. kosher salt
• 1/4 tsp. freshly ground black pepper
• olive oil cooking spray
• 2 tbsp. balsamic vinegar
• 1 tbsp. extra-virgin olive oil
• 3 cups arugula
• 3 cups packed baby spinach (about 3 oz.)
• 2 cups cherry tomatoes, halved
• 3 oz. reduced-fat goat cheese, crumbled

Makes  4 (2-cup) Servings

1. Preheat the broiler with the rack 4 inches from the heat. Rub the chicken all over with rosemary, 1/4 teaspoon of the salt, and the pepper. Lightly spray both sides with olive oil.
2. Broil the chicken until cooked through but still a little pink, 3-4 minutes per side (depending on the thickness of the chicken breasts). Transfer to a cutting board and when cool enough to handle, cut the chicken into bite-size pieces.
3. In a large bowl, whisk together the vinegar, oil and remaining 1/4 teaspoon salt. Add the chicken, arugula, spinach, and tomatoes to the dressing. Toss well to coat.
4. Divide the chicken mixture among 4 plates. Divide evenly, sprinkle the goat cheese over the salads.

WW POINTS VALUE: 6 pts.

 

Note: This recipe appears in the South Beach Diet Gluten-Free Solution Cookbook. This Phase 1 salad is gluten-free, quick, easy and can be enjoyed any day of the week. You can use all arugula or all spinach in this salad, red and yellow grape tomatoes or feta cheese in place of the goat cheese and your salad will be delicious. I highly recommend seasoning your chicken with garlic because garlic always makes everything taste better. The homemade dressing of olive oil and balsamic vinegar is so good you will forget that it's healthy for you.

Oven-Roasted Vegetables

Ingredients:

• 1 medium zucchini, cut into bite-size pieces
• 1 medium summer squash, cut into bite-size pieces
• 1 medium red bell pepper, cut into bite-size pieces
• 1 medium yellow bell pepper, cut into bite-size pieces
• 1 lb. fresh asparagus, cut into bite-size pieces
• 1 red onion
• 3 tbsp. extra-virgin olive oil
• 1 tsp. salt
• 1/2 tsp. freshly ground black pepper

Makes 4 Servings

 

Heat the oven to 450° F. Place the zucchini, squash, peppers, asparagus, and onion in a large roasting pan. Toss with the olive oil, salt, and pepper to mix and coat. Spread in a single layer in the pan. Roast for 30 minutes, stirring occasionally, until the vegetables are lightly browned and tender.

 

WW POINTS VALUE: 5 pts.

 

Note: This recipe appears in the South Beach Diet Book. This is a colorful, quick and easy side dish that can be served with any protein and make the meal look and taste good. This Phase 1 side dish will quickly fill you up and leave you satisfied. If you don't have all the vegetables, using zucchini, bell peppers, asparagus and onions will work just as well.

Lemon-Blueberry Scones

Ingredients:

• 1 1/2 cups all-purpose flour,
• 1 1/4 cups whole wheat flour
• 2 tbsp. granulated sugar
• 1 tbsp. baking powder
• 1/2 tsp. baking soda
• 1/2 tsp. salt
• 2 tbsp. cold unsalted butter, cut into pieces
• 3/4 cup fresh blueberries
• 2 tsp. grated lemon zest
• 1 cup low-fat buttermilk

Makes 12 Scones (1 scone per serving)

1. Preheat oven to 400° F.
2. Whisk together whole wheat flour, all-purpose flour, unsweetened cocoa, sugar, baking powder, baking soda, and salt in a small bowl. With pastry blender or two knives used sciccors-style, cut butter into flour mixture until mixture resembles coarse crumbs. Add blueberries, lemon zest, and buttermilk to flour mixture, stirring just until moist dough forms.
3. With floured hands, knead dough, 6-8 times in bowl to bring dough together (dough will be shaggy).
4. Turn dough out onto lightly floured work surface and pat to 1/2-inch thickness. With floured 2 1/2-inch round cutter, cut into 10 rounds without twisting cutter. Gather scraps and reroll, making total of 12 scones. Place scones 1 inch apart on ungreased baking sheet.
5. Bake until golden brown, about 12 minutes. Transfer to wire rack; serve warm.

WW POINTS VALUE: 4 pts.

 

Note: This recipe appears in the WW New Complete Cookbook. Who doesn't love scones once in a while? These treats can be enjoyed for breakfast, brunch or even as a light snack. These scones have a nice aftertaste to them after one bite. The key to making these scones so flaky is the cold butter. The buttermilk also adds a nice texture to the scones too. The combination of lemon and blueberries is heavenly delicious and high in fiber and antioxidants.

Spiced Oatmeal with Dried Apricots & Walnuts

Ingredients:

• 1/4 cup walnuts
• 2 cups water
• 1/2 cup steel-cut oats
• 12 dried apricots, cut into 1/4-inch pieces
• 1 1 /2 tsp. sugar-free pancake syrup
• 1/2 tsp. ground cinnamon
• salt

Makes 4 (1/2 cup) Servings

1.  Heat oven or toaster oven to 275° F. Spread walnuts on a baking tray and bake until fragrant and toasted, 8-10 minutes. Roughly chop.
2. MICROWAVE INSTRUCTIONS: While the nuts are toasting, combine water, oats, apricots, syrup, cinnamon, and a pinch of salt in an 8-cup microwave-safe bowl (the size of the bowl is important as it must allow the oats to bubble up without spilling over). Cover with plastic wrap, vent, and cook at full power 5-7 minutes. Stir, replace plastic wrap, and cook for an additional 5-7 minutes, until liquid is mostly absorbed. Sprinkle with nuts and serve.
3. STOVETOP DIRECTIONS: Combine water and oats in a medium saucepan; soak overnight. Add apricots, syrup, and salt and bring to a boil over medium heat. Reduce heat and simmer, stirring occasionally, until liquid absorbed, 15-20 minutes. Sprinkle each serving with nuts and cinnamon.

WW POINTS VALUE: 5 pts.

Note: This recipe appears in the South Beach Diet Quick & Easy Cookbook. Oatmeal can be enjoyed for breakfast, lunch, or dinner. You can make homemade oatmeal at home and enjoy it throughout the week. This quick and easy oatmeal is made from steel-cut oats which are a favorite on South Beach because of dense texture and high levels of protein, iron and fiber. You can also add a touch of nutmeg alongside cinnamon to this oatmeal or substitute almonds and your oatmeal is still delicious. One bite of this oatmeal and you will never buy processed oatmeal at the grocery store again.



Roast Chicken with Roasted Vegetables

Ingredients:

• 2 oz. extra-virgin olive oil
• 1 oz. white wine
• 1 tbsp. Dijon mustard
• 2 tbsp. rosemary, chopped
• 1 tbsp. chopped garlic
• 1 whole chicken, giblets and fat removed
• 2 cups turnips, peeled, cut in 3/4-inch pieces
• 2 cups carrots, peeled, cut in 3/4-inch pieces
• 2 cups cauliflower, cut in 1 1/2-inch florets
• 1 oz. extra-virgin olive oil
• salt
• freshly ground black pepper

Makes 4-6 Servings (4 oz. of chicken & 1 cup vegetables per serving)

1. Place a shallow roasting pan with a rack in the oven. Preheat the oven to 375° F.
2. Combine 1 ounce olive oil, wine, mustard, rosemary, and garlic. Season with salt and pepper.
3. Gently loosen the skin from the breast and legs of the chicken, being careful not to tear the skin. Rub 3/4 of rosemary mixture underneath the skin of the chicken. Rub the remaining 1/4 all over the skin. Season the chicken well with salt and pepper.
4. Place the chicken  on the rack in the roasting pan in the oven. Cook for 10 minutes.
5. Toss the vegetables with 1 ounce olive oil. Place around the chicken in the bottom of the pan. Every 10-15 minutes, baste the chicken with the juices and fat that have accumulated in the bottom of the pan, and turn the vegetables. Roast another 45-50 minutes until the juice runs clear or until the chicken is 165°  at the thigh or about 160° F at the breast.
6. Let rest in a warm place for 15 minutes before carving.

WW POINTS VALUE: 8 pts.

 

Note: This recipe appears in the New Sonoma Cookbook. Who doesn't love a good roast chicken once in a while. This roast chicken with roasted vegetables is kicked up a notch with the sophisticated flavors of  olive oil, white wine, garlic & Dijon mustard. The chicken had a nice aroma and taste to it. You can replace the turnips and carrots or use them with sliced onions or fennel, Brussel sprouts, butternut squash, parsnips or rutabagas, peeled and cut into 3/4-inch pieces and your meal will be delicious. If you serve this dinner to your kids along with the vegetables, they will eat this meal up and not care about the vegetables. Don't forget to serve white wine with this dish for the adults.