Sausage and Goat Cheese Frittata

 Ingredients:

• 12 large eggs
• 3 Tbsp. heavy cream
• 4 oz. goat cheese, divided
• 2 Italian sausage links, casing removed
• 1-pint fresh portabella mushrooms, sliced
• 4 cups baby spinach
• salt
• freshly ground black pepper

Makes 9 Servings 

1. Preheat oven to 350°F. Grease an 8x8 inch baking dish and set aside.
2. In a large bowl, whisk together the eggs, heavy cream and salt and pepper. Once combined and fluffy, add 3 ounces of the goat cheese and fold together. Set aside.
3. Heat a large skillet over medium heat. Once hot, add the sausage links with the casing removed. Use a spatula to break up the sausage as it is cooking. Once the sausage is no longer pink, move it from the pan onto a paper towel-covered plate to absorb any excess fat and allow to cool.
4. Using the same skillet, add the mushrooms and cook until soft. Remove from the pan and set aside. Repeat with the spinach. Cook until wilted and set aside to cool.
5. After the vegetables and sausage have cooled for a few minutes, gently stir them into the egg mixture. Pour the mixture into the prepared baking dish. Sprinkle the remaining 1 ounce of goat cheese on top.
6. Bake for approximately 20-25 minutes until the eggs are puffed and appear cooked. The center of the frittata should slightly wiggle if you gently shake the pan. Remove the frittata from the oven and place on a cooling rack to cool.
7. Garnish with herbs, slice with a knife and serve.

WW POINTS VALUE: ?

Note: This recipe appears on palm.southbeachdiet.com/recipes. Frittatas are delicious when they are done right. Egg dishes are great for breakfast because they fill you up and leave you satisfied. The combination of eggs, goat cheese, sausage and vegetables is deliciously filling. You can have these frittatas on a weekday for breakfast on-the-go or even serve it for Sunday brunch. 

Mozzarella Stuffed Meatloaf Recipe

 Ingredients:

• 1 lb. ground beef
• 1/2 lb. ground pork
• 1/3 cup chopped onion
• 2 Tbsp. minced garlic
• 3 Tbsp. tomato paste
• 1/2 cup almond flour
• 2 eggs
• 1 tsp. dried rosemary
• 1 tsp. dried oregano
• 1 tsp. thyme
• 1/4 cup chopped parsley, divided
• 1/4 cup roasted red peppers, chopped
• 1 cup chopped arugula
• 1 cup shredded mozzarella

Makes 8 Servings

1. 1. Preheat oven to 375°F. 
2. 
   
3. 2. Line a sheet pan with parchment paper. Set aside.
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5. 3. In a large bowl, combine beef, pork, onion, garlic, tomato paste, almond flour, eggs, rosemary, oregano, thyme and half of the parsley. Add salt and pepper to taste and mix until well combined.
6. 
   
7. 4.Spread the beef mixture out on the prepared baking sheet to make a large rectangle, about 1/2-inch thick.
8. 5.Sprinkle the rectangle evenly with half of the mozzarella, roasted red peppers, arugula and remaining mozzarella, leaving a 1-inch border on the sides.
9. 6. Using the parchment paper as a guide, roll meatloaf into a cylinder. Press seam and sides to seal.
10. 7. Bake 45 to 55 minutes, until golden and cooked through.
11. 8. Allow the meatloaf to rest for 10 minutes before cutting it into 8 slices.

WW POINTS VALUE: ? 

Note: This recipe appears on palm.southbeachdiet.com/recipes. Meatloaf is a wonderful comfort food when it's done right. This meatloaf has flavors of Italy and yet it's low in carbohydrates. This meatloaf is also filled with colorful vegetables which will fill you up. You can use any kind of ground meat such as pork, beef, chicken, turkey or veal and this meatloaf will still be delicious. This low-carb meatloaf recipe can be stored in the refrigerator for three to four days. To freeze it, place individual slices on a sheet pan lined with parchment paper. Once frozen, they can be stored together in a large freezer-safe bag.

Roast Pork Tenderloin with Sauteed Apples & Dried Cherries

 Ingredients:

• 1 lb. pork tenderloin, fat removed
• 1/2 tsp. freshly ground ginger
• 1/2 tsp. Spanish paprika
• 1 tbsp. extra-virgin olive oil
• 1 Granny Smith or Golden Delicious apple, peeled, cored, and cut into 1/4-inch wedges
• 1/4 tsp. freshly grated ginger
• 2 sage leaves
• 1/4 cup dried cherries
• 1/2 tbsp. maple syrup
• 1 cup low-sodium chicken stock
• salt
• freshly ground black pepper

Makes 4 Servings

1. Season pork with salt and pepper. 
2. Combine ginger, paprika, and 1/2 tablespoon of the olive oil. Spread over pork to marinate for 30 minutes or as long as overnight. 
3. Preheat oven to 400 F. 
4. Heat a saute pan over medium heat. Add the remaining 1/2 tablespoon olive oil and pork tenderloin. Cook until lightly browned. Turn tenderloin over and continue to cook until golden brown all over. Remove from pan (reserve pan to prepare the sauce). Place on a rack on a sheet pan and roast in the oven until the pork reaches in internal temperature of 143 F. Remove from oven and allow pork to rest for 15 minutes. 
5. Add apples to the saute pan. Cook over medium heat until golden brown. Flip and cook on other side until golden brown but still wit ha slightly firm texture. Add ginger, sage, dried cherries, maple syrup, and stock. Bring to a simmer and reduce by three quarters until apples are tender and liquid is syrupy. 
6. Slice pork 1/4-inch thick on the bias or against the grain. Serve on a bed of apples and drizzle with syrup. 

WW POINTS VALUE: 6 pts. 

Note: This recipe appears in the New Sonoma Diet Cookbook. This dish can make a decadent and elegant dinner for your family and friends. It's flavorful and easy to make. The tenderloin is the leanest and the most tender portion of the pork. The tenderloin is also the juiciest part of the pork and will melt in your mouth when it it cooked right. The pork is complemented by the tartness of the apples and dried cherries. This dinner is so decadent and delicious. The roasted pork and fruit will melt in your mouth it's that succulent and juicy. This dinner is best served with oven-roasted potato strings, cranberry-orange relish and peas for a fulfilling meal. If you don't have pork tenderloin on hand, pork loin works just as well. You can also use pears in place of the apples and use cranberries in place of the cherries and the meal will be just as decadent. 

Cranberry Orange Relish

 Ingredients:

• 1 cup cranberries
• 1/2 cup orange juice
• 1/2 tsp. apple cider vinegar
• 1 1/2 tbsp. agave syrup
• salt
• freshly ground black pepper

Makes 16 Servings (1 tbsp. per serving)

1. Combine all ingredients except 1/2 tablespoon agave syrup in a small saucepan. Cover and cook over low heat until cranberries are tender  and bursting apart, about 30 minutes. Stir frequently to prevent the mixture from burning. 
2. Stir in the remaining agave syrup; remove form heat and cool. 

WW POINTS VALUE: 0 pts. 

Note: This recipe appears in the New Sonoma Diet Cookbook. A homemade cranberry relish is a fall & winter holiday essential. Cranberries and very sweet and tart and they pair very well with roasted chicken, turkey and pork during the holidays. If you want to serve this relish with a sweet dish, omit the apple cider vinegar and use vanilla, cinnamon and/or grated orange or lemon zest.. 

Oven-Baked Egg Bites

 Ingredients:

• 1 cooked chicken sausage, crumbled (any variety)
• 2 Tbsp. cooked baby portabella mushrooms, minced
• 6 eggs
• 1/2 cup shredded white cheddar (you can use any shredded cheese)
• 1/4 cup cottage cheese, 4% fat
• salt
• freshly ground black pepper
• cooking spray

Makes 6 Servings

1. Make sure to cook the sausage and mushrooms prior to making the egg bites.
2. Preheat oven to 300 degrees F. Fill a baking dish with 1 inch water and place on the bottom rack of the oven. This creates a humid environment and helps cook the eggs evenly.
3. Add the eggs, cheese, cottage, cheese and dash of salt and pepper to a blender. Blend on high for 30-45 seconds until mixture is frothy.
4. Spray a 6 ct muffin tin lightly with non-stick cooking spray. Fill each evenly with the egg mixture.
5. Top with the cooked sausage and mushrooms, divided evenly between the muffin tins.
6. Place on the middle rack of the oven and bake for 30 minutes or until the center of the egg bites are set.
7. Remove from the oven and let sit for about 5 minutes. Remove each carefully with a spatula. Store in the refrigerator for up to 3 days or freeze for up to 2 months.

WW POINTS VALUE: ?

Note: This recipe appears on www.palm.southbeachdiet.com/recipes. Eggs with sausage and cheese for breakfast is delicious when it's done right. These egg bites are easy to make and are great for when you are on-the-go. You can make a huge batch and enjoy them throughout the week or freeze some for up to 2 months. 

Mug Scramble

 Ingredients:

• ¾ cup arugula, fresh, chopped
• 2 Tbsp. red bell pepper, diced
• 2 Tbsp. tomatoes, diced
• 2 large eggs
• 1 Tbsp. unsweetened almond milk
• 1 Tbsp. cheddar cheese, shredded
• Nonstick cooking spray
• Salt 
• freshly ground black pepper

Makes 1 Serving

1. 1.Spray a large microwave-safe mug lightly with nonstick cooking spray. Add the vegetables and microwave on high for about a minute or until vegetables are soft. Drain any excess liquid from the mug when finished cooking.
2. 2.Crack the eggs into the mug. Add the almond milk and whisk well with a fork. Microwave on high for 45 seconds.
3. 3.Remove the mug and stir. Microwave for another 45 seconds to a minute or until your scrambled eggs are nice and set. Note: Microwave ovens may vary, so adjust your cooking time accordingly.
4. 4. Top your mug with cheese, salt and pepper. Let your mug cool for about 5 minutes before eating. 

WW POINTS VALUE: ? 

Note: This recipe appears on www.palm.southbeachdiet.com/recipes. Who says fast food is not good for you?  You can make this scramble in less than 10 minutes and you will have a filling and tasty breakfast. This Mug Scrambles tastes just as delicious as your favorite omelet. Packed with mouthwatering ingredients like fresh arugula, tomatoes, bell peppers and cheddar cheese, this Mug Scramble can be popped in the microwave for less than two minutes and enjoyed on your way out the door. If you don't have arugula on hand, use kale or spinach and the dish will be just as good. 

Spiced Turkey & Sweet Potato Bowl

 Ingredients:

• 1 large sweet potato, peeled & cubed
• 1 small yellow onion, sliced
• 2 small radishes, sliced
• 2 tbsp. coconut oil, divided
• 1/2 tsp. sea salt, divided
• 1/2 tsp. freshly ground black pepper, divided
• 1/4 tsp. paprika
• 1 lb. lean ground turkey
• 1 tsp. minced garlic
• 1/2 tsp. onion powder
• 1 cup packed chopped kale
• 1 small zucchini, diced

For the Dressing:

• 1 medium avocado, pitted and peeled
• 1/4 cup plain whole-milk Greek yogurt
• 2 tbsp. extra-virgin olive oil
• 1 1 /2 tbsp. fresh lemon juice
• 1 garlic clove, minced
• 1/4 tsp. sea salt
• 1/8 tsp. freshly ground black pepper
• 1/8 tsp. cayenne pepper
• 2 tbsp. chopped fresh cilantro

Makes 4 Servings

1. Preheat the oven to 400 F. Line a baking sheet with parchment paper. 
2. Spread out the sweet potato, onion, and radishes in a single layer on the prepared baking sheet. Melt 1 tablespoon of the coconut oil and drizzle it over the vegetables. Sprinkle with 1/4 teaspoon salt, 1/8 teaspoon pepper and the paprika.
3. Roast for 25 minutes, turning the potatoes over once half-way through the roasting. 
4. While the potatoes are cooking, heat the remaining  coconut oil in a large skillet over medium heat. Add the ground turkey, remaining salt and pepper, garlic, and onion powder. Cook, stirring occasionally, until the turkey is no longer pink, about 7 minutes. Stir in the kale and cook until wilted, about 2 minutes. 
5. Divide up the turkey evenly among 4 bowls. Top with equal amounts of roasted sweet potatoes and onions, zucchini, and kale. 
6. To make the dressing, combine all the dressing ingredients in a food processor and process until smooth, about 1 minute. Drizzle the dressing over the bowl ingredients and serve. 

WW POINTS VALUE: 12 pts. 

Note: This recipe appears in The New Keto-Friendly South Beach Diet book. If you are craving a filling bowl, eat this and you will be satisfied. Don't worry if it looks like a mess. This bowl is quite flavorful and tasty. The combination of ground turkey and vegetables is quite delicious. The dressing is quite zesty and tasty on top. This bowl makes a filling lunch or dinner any night of the week.