Grilled Swordfish with Meyer Lemons

Ingredients:

• 4 (5 oz.) swordfish steaks
• 1/4 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 2 Meyer lemons, halved crosswise
• 8 tbsp. fat-free balsamic vinaigrette
• 1 (5 oz.) container baby kale
• 1 (10 oz. ) container cherry tomatoes, halved
• 1/2 small red onion

Makes 4 Servings

1. Sprinkle swordfish with salt and pepper. Brush swordfish and cut sides of lemons with 3 tablespoons of vinaigrette. Set grill pan over medium-high heat. When pan is very hot, place swordfish and lemons, cut side down, in pan. Grill until fish is just opaque in center, 2-3 minutes per side, and lemons are deeply browned on cut side, about 5 minutes.
2. Meanwhile, toss together kale, tomatoes, onion, and remaining 5 tablespoons vinaigrette in a large bowl. Divide salad evenly among 4 plates. Top with swordfish steaks and place 1 grilled lemon on half of each plate.

WW POINTS VALUE: 5 pts.

 

Note: This recipe appears in the WW Family Meals Cookbook. This is what I call an elegant fish dinner. It's quick, easy and delicious. I never liked fish as a kid but now I really love cooking and trying new fish. This meal taste better than what you would order at a restaurant. You can use diced tomatoes or spinach in this dish and will still be delicious. The combination of lemon and fish (of any kind) is heavenly delicious. 

Chicken en Papillote

Ingredients:

• 4 boneless, skinless chicken breast halves
• pinch salt
• freshly ground black pepper
• 2 scallions, chopped
• 1 medium carrot, sliced diagonally
• 1 small zucchini, cut lengthwise in half, then crosswise into 1/2-inch pieces
• 1 tsp. dried tarragon
•  1/2 tsp. grated lemon or orange zest

Makes 4 Servings

1. Heat oven to 400 F (425 F if foil is used). Cut four 2-foot lengths of parchment paper or foil. Fold each in half to make a 1-foot square. Sprinkle the chicken breasts with salt and pepper. Place a breast slightly  below the middle of each square of paper.
2. In a small bowl, combine the scallions, carrot, zucchini, tarragon, and zest. Spoon 1/4 of the vegetable mixture over each chicken breast.
3. Fold the parchment or foil over the chicken or crimp the edges together tightly. Bake for 20 minutes on a baking sheet.
4. To serve, cut an X in the top of each packet with scissors and tear to open.

WW POINTS VALUE: 3 pts.

 

Note: This recipe appears in the South Beach Diet Book. This dish is a good start to kick start your diet if you fall off the wagon. There are three servings of vegetables in this dish and some meaty chicken. I highly recommend adding minced garlic to the chicken because everything tastes better with garlic. You can also use turkey or certain fish in this recipe and the dish will still be delicious.

Gooey Rocky Road Bars

Ingredients:

• 4 oz. chocolate wafer cookies
• 3 tbsp. unsalted butter, melted
• 3/4 tsp. salt
• 1/2 cup dark chocolate chips
• 1/2 cup walnuts
• 1/2 cup fat-free sweetened condensed milk
• 1/2 cup mini marshmallows

Makes 16 Bars (1 bar per serving)

1. Preheat oven to 350 F. Line 8-inch square baking pan with parchment paper or nonstick spray.
2. Put wafer cookies in a food processor and pulse until fine crumbs form. (Or place cookies in large zip-close plastic bag and crush with rolling pin.) Transfer to a small bowl; stir in butter and salt until crumbs are evenly moistened. Transfer to prepared pan, pressing to form even layer.
3. Sprinkle chocolate chips and walnuts over crust. Pour condensed milk over and sprinkle with marshmallows. Bake until chocolate is melted and marshmallows begin to brown, about 15 minutes.
4. Let cool in pan on a wire rack. Refrigerate until firm. Cut bars into 4 strips, then cut each strip crosswise into 4 pieces, making a total of 16 bars.

WW POINTS VALUE: 6 pts.

 

Note: This recipe appears in the WW Family Meals Cookbook. These treats are flavorful and delicious. If you love rocky road or smores, these sweet treats are for you. You can use crushed graham crackers in place of the chocolate wafers, almonds in place of the walnuts, and or dark or bittersweet chocolate chips in place of semi-sweet chocolate chips, these treats will still be delicious. These treats are perfect for a picnic, tailgate or even a birthday party and people will go nut for them.

Breakfast Berry Sundaes

Ingredients:

• 8 strawberries, hulled and sliced
• 1 cup low-fat vanilla yogurt
• 2 tbsp. granola
• 1 banana, peeled & sliced
• 1/2 cup fresh blueberries

Makes 2 Servings (1 sundae per serving)

 

Divide half of strawberries between 2 parfait or other glasses; top each with 1/4 cup of yogurt. Layer each with 1 tablespoon granola, 1/4 cup yogurt, 1/2 banana, and 1/4 cup blueberries.

WW POINTS VALUE: 6 pts.

Note: This recipe appears in the WW Family Meals Cookbook. This is a patriotic and flavorful treat to enjoy for breakfast or lunch. It's quick, easy and flavorful. If you don't have vanilla yogurt on hand, plain yogurt will work and crushed nuts will work just as well as granola.

Chicken Tostaditas

Ingredients:

• 1 large (6 oz.) boneless, skinless, chicken breast half
• 3 (8 inch) whole-wheat tortillas
• 3 tsp. extra-virgin olive oil
• 2 garlic cloves, minced
• 1 cup tomatoes in puree
• 1 chipotle chile in adobo sauce
• 1/2 tsp. ground cumin
• 1/4 tsp. ground coriander
• 2 tbsp. reduced-fat sour cream
• fresh cilantro leaves, for garnish

Makes 24 Tostaditas (4 per serving)

1. Heat the oven to 400 F.
2. Place the chicken in a medium saucepan with cold water to cover. Bring to a simmer over high heat. Reduce the heat and let the chicken simmer for 8 minutes, or until cooked through and opaque on the inside. Cool the chicken in the cooking water, then drain and shred.
3. Meanwhile, brush the tops of tortillas with 2 teaspoons of the oil. Cut each tortilla into 8 wedges and place on a baking sheet. Bake  for 7 minutes, or until crisp and golden brown.
4. In a medium skillet, warm the remaining 1 teaspoon oil over medium-low heat. Add the garlic and cook, stirring, for 30 seconds. Add the tomatoes, chile, cumin, and coriander. Cook, stirring, until thickened, about 2 minutes. Transfer to a medium bowl and fold in the shredded chicken. Season with salt and pepper to taste.
5. Top each tortilla wedge with a spoonful if chicken mixture, then with a tiny dollop of sour cream. Garnish with a cilantro leaf. Serve warm or at room temperature.

WW POINTS VALUE: 1 pt.

 

Note: This recipe appears in the South Beach Diet Super Quick Cookbook. These Latin flavored treats will quickly become a favorite in your household. They're fiery, flavorful and filling. If you don't have access to chipotle chiles in adobo sauce, use jalapeno peppers or any other chile in this recipe and your treats will be delicious. You can use turkey or pork in place of the chicken and the tostaditas will be delicious. You can prepare the chicken mixture a day ahead and refrigerate until ready to use. Just remember to warm it up before using. Don't forget the margaritas!

Carrot Cupcakes with Cream Cheese Frosting

Ingredients:

Cupcakes:

• 1 1/4 cups all-purpose flour
• 1/3 cup granulated sugar
• 1/4 cup unsweetened flaked coconut
• 1 tsp. cinnamon
• 1/2 tsp. ground nutmeg
• 1 tsp. baking soda
• 1/2 tsp. salt
• 2 large eggs, lightly beaten
• 1/4 cup canola oil
• 1 tsp. grated orange zest
• 2 carrots, shredded
• 1 apple, peeled, cored, and shredded
• 1/3 cup golden raisins, chopped

Frosting:

• 3 oz. whipped cream cheese, at room temperature
• 2 tbsp. confectioners' sugar
• 1 1 /2 tsp. milk
• 1/2 tsp. vanilla

Makes 12 Cupcakes (1 decorated cupcake per serving)

1. Preheat the oven to 350 F. Spray 12-cup muffin pan with nonstick spray or use paper liners.
2. Whisk together flour, granulated sugar, coconut, cinnamon, nutmeg, baking soda, and salt in a large bowl. Stir together eggs, oil, and orange zest in a medium bowl. Stir egg mixture into flour mixture just until flour mixture is moistened. Stir in carrots, apple, and raisins. Spoon evenly into prepared muffin cups, using about 1/3 cup batter for each cupcake.
3. Bake until toothpick inserted in the center of cupcake comes out clean, about 20 minutes. Let cool in pan on wire rack 5 minutes; remove cupcakes from pan and let cool completely on rack.
4. To make frosting, with electric mixer on medium-low speed, beat cream cheese, confectioners' sugar, milk, and vanilla in small bowl until blended. Spread small amount of frosting on each cupcake.

WW POINTS VALUE: 9 pts.

 

Note: This recipe appears in the WW Family Meals Cookbook. If you ever need a delicious carrot cake or cupcake recipe, this is the one for you. I never liked carrot cake as a kid but I really enjoy it as an adult. You can have your cupcake and eat it too just not too many of them. The combination of shredded coconut, carrots, apple, raisins, and orange zest mixed in with cinnamon and nutmeg make these treats so good. The original recipe calls for 2/3 cup granulated sugar but I cut the sugar intake in half and the cupcakes tasted just as delicious. Make these for your family & friends and they will eat these alive.

Coconut Shrimp Curry

Ingredients:

• 1 cup quick-cooking barley or brown rice
• 1 (14 oz.) can unsweetened lite coconut milk
• 1 tbsp. Thai red curry paste
• 1 large red bell pepper, slivered
• 1 small onion, thinly sliced
• 4 tsp. reduced-sodium soy sauce
• 1 1 /4 lbs. peeled & deveined large shrimp
• 2 tbsp. fresh lime juice
• 2 tbsp. slivered fresh basil
• lime wedges for serving

Makes 4 Servings

1. In a medium saucepan, cook the barley or rice according to package directions. Drain away liquid left in the pan. Cover and keep warm.
2. Meanwhile, in a medium saucepan, combine 1 cup of the coconut milk and the curry paste. Bring to a simmer over medium heat. Add the bell peppers and onion and cook, stirring often, for 5 minutes to soften the vegetables.
3. Stir in the soy sauce and remaining coconut milk. Bring to a simmer and cook for 1 minute to blend flavors.
4. Add the shrimp and cook, stirring often, until the shrimp turn pink and are just opaque in the center, about 5 minutes. Remove from the heat and stir in the lime juice.
5. Divide the barley or rice among 4 plates, top with the curry, and sprinkle with the basil. Serve with lime wedges for squeezing.

WW POINTS VALUE: 10 pts. with barley, 9 pts. without barley

 

Note: This recipe appears in the South Beach Diet Super Quick Cookbook. This quick and easy Asian dish is tastier than takeout and both cheaper and better for you. This dish has a unique flavor to it with the coconut milk, red curry paste, soy sauce and lime juice. Don't worry if the dish looks like a hot mess but it's flavorful, spicy and delicious. Don't forget to use unsweetened lite coconut milk because the thick sweetened coconut milk is used to make pina coladas. If you're on Phase 1, serve the cooked shrimp over sautéed zucchini, bok choy or spinach.