Mediterranean Roast Chicken with Roasted Vegetables

 Ingredients:

• 2 oz. extra-virgin olive oil
• 1 oz. white wine
• 1 tbsp. Dijon mustard
• 2 tbsp. chopped rosemary, oregano, thyme, & marjoram
• 1 tbsp. chopped minced garlic
• 1 whole chicken, giblets and fats removed
• 1 cup carrots, peeled, cut into 3/4-inch cubes
• 2 cups fennel, cut into 3/4-inch cubes
• 2 cups celery root, peeled, cut into 3/4-inch cubes

Makes 4-6 Servings (4 oz. 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 of oil, wine, mustard, herbs, 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 the herb 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 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 F 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: 7 pts. 

Note: This recipe appears in the New Sonoma Cookbook. Roast chicken and vegetables are a wonderful comfort food when they are done properly. The combination of white wine, olive oil, Dijon mustard, herbs and garlic makes roast chicken and vegetables an elegant comfort dinner to be served on fine dishes. Basting the chicken while it cooks will give the chicken an even color and keep the skin moist. You can use pork tenderloin, turkey, and any kind of white fish in this recipe and the dish will still be decadent and delicious. If you want to make this dish fully complete, serve 1/2 cup of whole-grain or brown rice. 

Grilled Garlic Pork Chops

 Ingredients:

• 4 boneless center-cut pork loin chops, trimmed of all visible fat
• 1 Tbsp. minced garlic
• 1 tsp. coriander
• ½ tsp. onion powder
• ½ tsp. sea salt
• ¼ tsp. freshly ground black pepper
• Fresh rosemary, for garnish

Makes 4 Servings

1. Sprinkle the pork chops all over with garlic, coriander, onion powder, salt and pepper. Cover and refrigerate 20 minutes - 2 hours.
2. Coat the grill rack of a broiler-pan with cooking spray. Preheat the grill or broiler.
3. Cook the pork chops 4" from the heat, turning once halfway through cooking time, for 10 to 12 minutes, or until a thermometer inserted in the center of a chop registers 155°F and the juices run clear. 
4. Garnish with fresh rosemary.

WW POINTS VALUE: ?

Note: This recipe appears on palm.southbeachdiet.com/recipes. Grilled pork chops are so succulent and juicy when they are done right. These porkchops are so simple to make and taste SO delicious when they are on the plate. The combination of onion powder, coriander, garlic, and rosemary is aromatic and delicious on pork. Don't forget to serve a side of your favorite grilled vegetables alongside the pork chops. 

Tuna Seviche

 Ingredients:

• 1 lb. sushi-grade tuna, cut into 1/2-inch cubes
• 2/3 cup fresh lime juice
• 1 large tomato, seeded & chopped
• 1 small red onion, very thinly sliced
• 1/4 cup chopped fresh cilantro
• 1/2-1 jalapeno pepper, seeded & minced
• grated zest of 1/2 orange
• 1/2 tsp. salt
• pinch freshly ground black pepper

Makes 4 Servings (1/2 cup per serving)

1. Mix together tuna and lime juice in a large glass bowl. Cover and refrigerate, stirring several times, until tuna is opaque, about 1 hour. Drain tuna and transfer to serving bowl; discard marinade. 
2. Add all remaining ingredients to tuna; toss to mix well. 

WW POINTS VALUE: 3 pts. 

Note: This recipe appears in the WW New Complete Cookbook. Do not be intimidated by sashimi or sushi-grade tuna. It is melt-in-your-mouth delicious when it's done right. Even though the recipe calls to marinate in lime juice and to add the remaining ingredients to the tuna, I HIGHLY recommend searing both sides of the tuna to add more texture to the tuna. Grilled sashimi tuna is so delicious it literally melts in your mouth. I like to think of it as the filet mignon of the ocean it's that good. The variety of vegetables add flavor and zing to this dish. One bite of this treat and you will be eating this as an appetizer or a light lunch on a regular basis. 

Chunky Monkey Chocolate Shake

 Ingredients:

• 1 cup unsweetened vanilla almond milk
• 1 packet South Beach Diet Keto Friendly Shake Mix, Chocolate
• 2 Tbsp. almond butter
• 1 medium frozen banana
• ¼ cup ice (add more as desired)

Makes 1 Serving

Place all ingredients into a blender. Blend until smooth.

WW POINTS VALUE: ?

Note: This recipe appears on palm.southbeachdiet.com/recipes. You cannot go wrong with a milkshake. This milkshake is different because there are no added sugars in this drink, it uses almond milk and there is no added sugar in this drink. If you can't get access to the South Beach Diet Shake mix, use unsweetened cocoa powder and the shake will be just as tasty. You can use any kind of nut butter in this recipe and your shake will be just as flavorful. The combination of bananas, chocolate and nuts is sweet and satisfying. 

Zucchini Feta Salad

 Ingredients:

• 1⁄2 small cucumber, peeled, deseeded, and diced
• 1 shallot, diced
• 2 Tbsp. fresh chopped mint leaves
• 3 Tbsp. extra virgin olive oil, divided
• 1 to 2 Tbsp. apple cider vinegar (or to taste)
• 2 to 3 Tbsp. plain whole-milk Greek yogurt or sour cream (optional)
• 2 medium zucchini, thinly sliced or shaved
• 1 small (about 4 oz.) red bell pepper, deseeded and cut into thin strips
• 1⁄3 cup crumbled feta cheese

Makes 4 Servings

1. Put the cucumber, shallot, mint leaves, olive oil, apple cider vinegar, and yogurt (if using) into a blender and pulse until smooth. Season with salt and pepper to taste.
2. Combine the zucchini, bell pepper, and feta cheese in a salad bowl, drizzle with the dressing, and toss lightly before dividing into 4 portions. Refrigerate the salad until you are ready to serve.

WW POINTS VALUE: 4 pts. 

Note: This recipe appears in the New Keto-Friendly South Beach Diet book. Salads are delicious when they are done right. The combination of bell peppers and shaved zucchini is quite delicious and filling. The homemade dressing and crumbled feta cheese make this salad taste even better. The combination of these ingredients make you feel like your dining in the Mediterranean. You can use yellow squash in place of the zucchini or a combination of both or use halved cherry tomatoes in place of the bell peppers  in this salad and it will still taste delicious. 

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Sage and Rosemary Pork

 Ingredients:

Filling:

• 2 tbsp. chopped fresh parsley
• 1 1 /2 tbsp. chopped fresh sage or thyme leaves
• 1 tbsp. chopped fresh rosemary
• 3 garlic cloves, minced
• 3 tbsp. extra-virgin olive oil
• 2 tsp. Dijon mustard
• 1/4 tsp. salt
• 1/4 tsp. freshly ground black pepper

Pork Loin:

• 1 boneless center loin pork roast (about 2 lbs.)
• 3/4 tsp. salt
• 1/2 tsp. freshly ground black pepper
• 1 tbsp. extra-virgin olive oil
• fresh sage leaves, for garnish
• rosemary sprigs, for garnish

Makes 6 Servings

To make the filling: In a small bowl, combine the parsley, sage or thyme. rosemary, garlic, oil, mustard, salt and pepper.

To make the pork loin:

1. Preheat the oven to 425 F.
2. Butterfly the pork loin. Sprinkle the top side of the butterflied loin with half of the salt and pepper. Spread the filling evenly across the loin, leaving  a 1/2" border along the edge where you made the first cut. 
3. Beginning at the opposite edge, roll the loin up to wrap the filling. Using kitchen twine, tie the loin every 1 1/2" to hold its shape. 
4. Rub the loin with the oil and sprinkle with the remaining salt and pepper. Place the loin in a small roasting pan and  position on the center rack of the oven. Roast for 45 minutes, or until a thermometer  inserted in the center registers 155 F and the juices run clear. Let stand for 10 minutes before carving. To prevent slices from unrolling, skewer the roast every 1/4" with wooden picks along the edge where the roll ends. Slice crosswise between the wooden picks and ties. Remove the kitchen twine before serving. Garnish with the sage leaves and rosemary sprigs. 

WW POINTS VALUE: 8 pts. 

Note: This recipe appears in the South Beach Diet Cookbook. Roasted pork is so succulent and juicy when it's done right. Don't be intimidated by this recipe. It's actually quite easy to make. The combination of Dijon mustard, herbs and garlic is so delicious on roasted pork. This roasted pork goes very well with roasted vegetables such as potatoes, butternut squash, tomatoes, asparagus, etc. for a more filling and complete meal. 

Peanut Butter, Banana, and Chocolate Chip Breakfast Cookies

 Ingredients:

• 3 small ripe bananas
• 1 1/2 cups uncooked old-fashioned oats
• 1/3 cup powdered peanut butter
• 1/4 tsp. salt
• 1/3 cup mini chocolate chip cookies

Makes 16 Servings (1 cookie per serving)

1. Preheat oven to 350°F. Line a sheet pan with parchment paper.
2. In a medium bowl, mash bananas with a fork. Stir in oats, peanut butter powder, and salt, if desired. Fold in chocolate chips. Scoop dough by rounded tablespoonfuls onto prepared pan to form 16 cookies; flatten cookies slightly. Bake at 350°F for 20 minutes. Serve warm.

WW POINTS VALUE: 2 pts. 

Note: This recipe appears on www.weightwatchers.com. With just a handful of ingredients and a half-hour of time, you can make these hearty, whole-grain cookies that feature the irresistible trio of peanut butter, banana, and chocolate. Mashed bananas are the base of the dough, providing richness and sweetness without any added sugar (except for that in the chocolate chips) and no need for eggs. And if you make sure your chocolate chips are dairy-free, these cookies are vegan, too. Store in an airtight container at room temperature for two to three days. The cookies are best when warm, so reheat for a few seconds in a microwave. I also highly recommend adding a touch of ground cinnamon or nutmeg to make these cookies more flavorful.