Grilled Tandoori Chicken

Ingredients:

• 4 (5 oz.) boneless, skinless chicken breast halves
• 2 tbsp. fresh lemon juice
• 2 cups plain nonfat yogurt
• 1 tsp. ground cumin
• 1 tsp. garam masala
• 1 tsp. paprika
• 1 tsp. ground turmeric

Makes 4 Servings 

1. Place the chicken in a shallow glass bowl or pie plate. Using a sharp knife, cut 3 shallow slashes into each breast. Sprinkle the breasts lightly with salt, then drizzle with the lemon juice.
2. In a medium bowl, combine the yogurt, cumin, garam masala, paprika, and turmeric. Spoon over the chicken and turn the breasts to coat well. Cover and marinate in the refrigerator for 1 hour, or up to 12 hours. 
3. Heat a grill to medium-high or heat the broiler. Remove the chicken from the dish, but do not wipe off. Grill or broil the chicken about 5 minutes per side, until cooked through but still juicy. (Broiling may take a little longer.) Serve warm or at room temperature.

WW POINTS VALUE: 4 pts. 

Note: This recipe appears in the South Beach Diet Super Quick Cookbook.  Who does no love grilled chicken? This grilled chicken is packed with spicy flavor. Tandoori is a traditional Indian dish that is yogurt and spice marinated and cooked in a superhot tandoor oven. This chicken can be broiled or grilled and the dish will still be succulent, flavorful and juicy. The longer the chicken is marinated, the deeper the flavor will be. 

Indian-Spiced Mashed Sweet Potatoes

Ingredients:

• 1 1/4 lbs. (about 4 medium) sweet potatoes, peeled and cut into 1-inch chunks
• 1 tsp. garam masala
• 1/2 tsp. salt
• 1/2 tsp. ground cumin
• 1/2 tsp. ground ginger
• 4 tsp. extra-virgin olive oil
• 2 tsp. fresh lime juice

Makes 4 (3/4 cup) Servings

1. In a steamer, cook the sweet potatoes for 10-15 minutes, until tender when pierced with the tip of a knife.
2. Transfer to a large bowl and add the garam masala, salt, cumin, and ginger. Mash with a potato masher (or use and immersion blender) to combine. Add the oil and lime juice and mash again. 

WW POINTS VALUE: 3 pts. 

Note: This recipe appears in the South Beach Diet Super Quick Cookbook. This is a new and spicy take on traditional mashed potatoes. This recipe uses sweet potatoes in place of white potatoes and it's just as delicious as traditional mashed potatoes. Sweet potatoes contain nutrients such as beta-carotene, calcium, vitamin C, and potassium so they are much more nutritious than traditional mashed potatoes. These mashed potatoes are filled with flavor an spice and are a perfect side dish for any Indian main dish. 

Pan-Roasted Wild Salmon with Meyer Lemon Vinaigrette

Ingredients:

• 1 lb. small fingerling potatoes
• 6 oz. yellow wax beans, stems removed
• 6 oz. green beans, stems removed
• 8 tbsp. extra-virgin olive oil
• 2 garlic cloves, minced
• 2 tsp. chopped fresh thyme
• 2 tbsp. chopped fresh chives
• 1 tbsp. shallots, minced
• 4 (6 oz.) wild salmon fillets
• Meyer Lemon Vinaigrette (see recipe) 
• 1 Meyer lemon, cut into wedges for garnish
• kosher salt 
• freshly ground black pepper

Makes 4 Servings

1. In a 2-quart saucepan, boil the potatoes in salted water for 15-20 minutes until fork-tender. Drain, cool slightly, peel, and cut in half.
2. While the potatoes are cooking, bring 3 quarts of  salted water to a boil and blanch the beans; do this in two batches as the varieties may have different cooking times. After about 2 minutes, check doneness; beans should be al dente. Remove to an ice bath to stop the cooking and lock in the color. Set aside. 
3. In a 10-inch heavy-bottomed saute pan over medium heat, heat 2 tablespoons of the olive oil. Add the potatoes and cook until golden brown. Add garlic, thyme, chives and shallots. Cook for an additional thirty seconds, remove from heat, and season to taste with salt and pepper. 
4. Season the salmon fillets with salt and pepper. While the potatoes are browning, heat 2 more saute pans; heat 2 tablespoons of the remaining olive oil in each pan. Carefully place 2 seasoned salmon fillets in each pan, belly side down, and sear for 3-4 minutes. Turn and cook for an additional 3 minutes and keep warm. 
5. Heat one more saute pan, add the remaining 2 tablespoons of olive oil, add beans, and saute until warm; season with salt and pepper and remove her heat. While the pan is still hot, add the Meyer Lemon Vinaigrette. 
6. On 4 warmed plates, divide the potatoes and arrange in the center. Place the salmon fillets on top of the potatoes. Place the beans on top of the salmon and drizzle the warm vinaigrette over the fish. Garnish with reserved lemon wedges. 

WW POINTS VALUE: 16 pts. 

Note: This recipe appears in the New Sonoma Cookbook. This is what I call elegant upscale dining you can enjoy at home. This recipe comes from Cole's Chop House in historic downtown Napa. Don't be intimidated by the amount of calories or point in this dish. Salmon is filled with protein and omega-3 fatty acids. The beans and potatoes go perfectly with the salmon for an elegant take on fish and chips. You can use any kind of fish or green vegetable in this dish and the dish will be delicious. If you can't get to Sonoma wine country, bring wine country to you with this dish. 

Meyer Lemon Vinaigrette

Ingredients:

• 1 Meyer Lemon
• 6 tbsp. extra-virgin olive oil
• 1 tbsp. shallots, minced
• kosher salt 
• freshly ground black pepper 

Makes 4 Servings

Zest the lemon. In a stainless steel bowl, combine the zest and juice of the lemon with the extra-virgin olive oil and shallots. Season with salt and pepper to taste.

Note: This recipe appears in the New Sonoma Cookbook. This vinaigrette is delicious because the combination of lemon and olive oil is divine. This vinaigrette goes great on chicken, pork, fish, salads and even veal.

Mustard-Crusted Rack of Lamb with Balsamic Fig Sauce

Ingredients:

• 2 lamb racks, frenched, fat removed
• 2 tbsp. Dijon mustard
• 2 tsp. thyme, chopped
• 2 tbsp. extra-virgin olive oil
• 1 cup whole wheat bread crumbs
• 12 Mission figs, cut in quarters
• 4 tbsp. balsamic vinegar
• 2 tsp. agave nectar
• 1 1 /2 cups low-sodium beef broth
• 2 tsp. cold unsalted butter
• 1 tsp. fresh lemon juice
• salt
• freshly ground black pepper

Makes 4 Servings (Half a rack per serving)

1. Season lamb well with salt and pepper. Let sit for 30 minutes, or preferably, overnight.
2. Preheat oven to 400 F. Combine mustard and thyme in a small bowl. Set aside.
3. Heat a heavy-bottomed saute pan over medium-high heat. Add 1 tablespoon of the olive oil; place lamb racks meat side down in the pan. Cook until well browned. Turn and brown on other side. The lamb will still be raw. Reserve the saute pan. 
4. Spread the mustard mixture on meat side of lamb rack. Combine bread crumbs and 2 teaspoons of the olive oil. Rub together until the bread is lightly coated. Place on a plate. 
5. Roll the meat side of the lamb into the bread crumbs to coat lightly. Place rack on a baking sheet, meat side up. Roast in a 400 F oven for 15 minutes or until bread has browned and the lamb is 125 F (medium rare). Remove to a warm spot. Let rest for 15 minutes.
6. While the lamb is roasting, place the saute pan back on the medium heat. Add the remaining 1 teaspoon olive oil and the figs, cut side down. Cook for 1-2 minutes to brown the figs, being careful not to burn the drippings in the pan. Once the figs are lightly browned, remove from the pan and reserve. Add the balsamic vinegar to the pan, reduce until almost dry. Add the agave syrup and beef stock and cook until reduced by half. Return figs to the sauce, adjust seasoning with salt and pepper, and gently stir in butter and lemon juice, stirring constantly to melt butter. 
7. Once the lamb has rested, cut each rack into double chops (4 per rack, 2 double chops per serving). Place chops on each dinner plate and serve with 2 tablespoons of sauce. 

WW POINTS VALUE: 10 pts. per serving

Note: This recipe appears in the New Sonoma Cookbook. Who does not enjoy lamb for dinner? The combination of Dijon mustard and lamb is heavenly delicious. The homemade sauce made from figs and balsamic vinegar makes a nice compliment to the lamb. Stirring the butter into a sauce is a classic French method called monte au beurre which means to finish with butter. A small amount of butter will go a long way adding a creamy, rich flavor and texture to the sauce. The butter also must be stirred when it's added into the sauce so it melts. If you don't have rack of lamb on hand, use lamb loin chops and/or lamb shoulders and grill or broil them instead and the meal will still be delicious. Don't forget to bring the lamb to room temperature. The lamb will have a more tender texture to it and be more flavorful too. This meal is perfect for an holiday dinner and your dinner guests will be happy. 

Keema Samosas

Ingredients:

• 2 tbsp. extra-virgin olive oil
• 1/2 cup finely chopped onion
• 1 jalapeno pepper, seeded and finely chopped
• 2 garlic cloves, minced
• 1 tsp. garam masala
• 3/4 tsp. curry powder
• 1/4 tsp. ground turmeric
• 1 lb. ground skinless chicken breast
• 3/4 tsp. salt
• 1/4 cup chopped fresh cilantro
• 1 tbsp. fresh lime juice
• 34 (3-inch) square wonton wrappers

Makes 17 Servings (2 samosas per serving)

1. To make filling, heat oil in a large skillet over medium-high heat. Add onion, jalapeno, and garlic; cook until onion begins to soften, about 4 minutes. Stir in garam masala, curry powder, and turmeric; cook 30 seconds. Add chicken and sprinkle with salt; cook, breaking up chicken with wooden spoon, until no longer pink, about 5 minutes. Remove skillet from heat; let cool 10 minutes. Stir in cilantro and lime juice. 
2. Preheat oven to 425 F. Spray baking sheet with nonstick spray.
3. Place 6 wonton wrappers on work surface. Put scant 1 tablespoon of filling in center of each wrapper. Moisten edges of wrappers with water. Fold each wrapper over filling to form triangle. Press edges firmly to seal. Place samosas on prepared baking sheet. Repeat with remaining filling and wrappers, making a total of 34 samosas.
4. Lightly spray samosas with nonstick spray. Bake until crisp and golden, about 6 minutes per side. 

WW POINTS VALUE: 2 pts. 

Note: This recipe appears in the WW New Complete Cookbook. Keema samosas are popular road side snacks that are deep fried and delicious and a staple dish of India. This snack recipe is made using mutton keema and maida. These samosas are baked and use wontons and use ground chicken. You can also use ground turkey in these samosas and they will still be delicious. These Indian treats are filled with protein, plenty of spices and flavor. Samosas also make a great party food because they freeze easily. These Indian dishes will quickly become a favorite after eating just one.  

South Beach Diet Breakfast Bowl

Ingredients:

• 1 (15 1/2-oz.) can pinto beans, rinsed and drained
• 1 cup no-sugar-added prepared salsa
• 4 large eggs
• 3 egg whites
• 1/2 tsp. ground cumin
• 1/4 tsp. freshly ground black pepper
• 2 tsp. extra-virgin olive oil
• 1 tsp. margarine 
• 1 avocado, thinly sliced

Makes 4 Servings

1. In a small saucepan, combine the beans and 1/2 cup of the salsa. Warm over very low heat while you cook the eggs.
2. In a medium bowl, whisk together the whole eggs, egg whites, cumin, and pepper. In a medium skillet, heat the oil and margarine over medium heat. Add the mixture and cook, without stirring, for 1 minute. Lift the edges and let the uncooked egg run underneath. Cook, stirring, until the eggs are set but still moist, 2-3 minutes longer. 
3. For each serving, place one-fourth of the beans (scant 1/2 cup) and one-fourth of the eggs in a shallow soup bowl. Top each portion with 2 tablespoons of the remaining salsa and one-fourth of the avocado. 

WW POINTS VALUE: 6 pts.

Note: This recipe appears in the South Beach Diet Super Quick Cookbook. Breakfast bowls have become common at fast food chains but you can have your breakfast bowl without all the disgusting fatty foods in the bowl. Instead of potatoes and sausages, this breakfast bowl uses salsa, pinto beans and avocado and it's just as filling and tasty as what you would order at a fast food joint. Plus, this bowl uses both whole eggs and egg whites. This dish is quick, easy flavorful and delicious and will quickly become a favorite at your kitchen table.