Wednesday, August 26, 2015

Indian Spiced Grilled Chicken

  • 3/4 cup plain nonfat or low-fat yogurt
  • 2 tbsp. fresh lemon juice
  • 4 tsp. garam masala
  • 2 tsp. paprika
  • 1/4  tsp. salt
  • 1/8 tsp. freshly ground black pepper
  • 1/8 tsp. cayenne pepper
  • 10 (6 oz.) boneless, skinless chicken breasts
  • 1 tbsp. vegetable oil
Makes 10 (6 oz.) Servings
  1.  Whisk together yogurt, lemon juice, garam masala, paprika, salt, black pepper and cayenne in a small bowl. Divide mixture between 2 large resealable plastic bags. Place 5 chicken breasts in each bag, seal bags and turn to coat chicken with marinade. Lay bags flat in the refrigerator. Refrigerate at least 2 hours or over night.
  2. Heat grill or grill pan to medium-high. Remove chicken from bags. Brush grill with oil and grill chicken until cooked through, about 7 minutes per side. Serve warm.
Note: This recipe appears in the South Beach Diet Parties & Holidays Cookbook. Here's another dish that is a great way to kick-start your healthy lifestyle. Indian food has its share of spices and can be flavorful. Garam masala is a classic Indian spice mixture that means hot spices. Garam Masala is a blend of spices that are common in Northern Indian and South Asian cuisines and contains ground black or white peppercorns, cinnamon, cloves, coriander, cardamom, cumin, dried chiles, fennel, mace and nutmeg. You can find this in the spice section of your supermarket or make your own variation. This version of grilled chicken is so juicy and succulent it will leave you filled up and satisfied. 

Grilled Vegetable Skewers

  • 4 medium zucchini (about 2 lbs.) cut into 40 (3/4-inch) pieces
  • 20 button mushrooms
  • 2 medium yellow summer squash (about 1 lb.) cut into 20 (3/4-inch) pieces
  • 1/2 cup extra-virgin olive oil
  • 2 tbsp. fresh lemon juice
  • 4 garlic cloves, minced
  • 1/4 tsp. salt
  • 1/4. tsp. freshly ground black pepper
  • lemon wedges
Makes 10 (2 skewer) Servings
  1. Alternating the vegetables, thread 1 piece of zucchini, 1 mushroom, 1 pieces of summer squash, and another piece of zucchini onto each of 20 (6-inch) skewers. Place skewers in a single layer on a baking dish.
  2. Whisk together oil, lemon juice, garlic, salt and pepper in a small bowl. Pour marinade over vegetable skewers. Marinate 30 minutes at room temperature or overnight , covered, in the refrigerator, turning several times.
  3. Heat a grill or grill pan to medium-high. Grill vegetable skewers, turning several times, or until vegetables are cooked and lightly charred, about 8 minutes. Serve warm or at room temperature with lemon wedges.
Note: This recipe appears in the South Beach Diet Parties & Holidays Cookbook. Who does not love shish kebabs? Anytime the weather is warm, I love to grill, Baby, grill. Grilling vegetables is so much fun and the end result is delicious. The combination of lemon juice, olive oil and garlic is so heavenly delicious and it smells nice when you're cooking something. I highly recommend Lemon or Garlic Infused Olive Oil from the Imperial Olive. For more information, visit 

Monday, August 24, 2015

Grilled Salmon Salad Sandwiches

  • 1 lb. skinless salmon fillet, about 1 inch thick
  • 1 1/2 cup watercress leaves, chopped
  • 1 medium cucumber, peeled and chopped
  • 2 tbsp. reduced-fat sour cream
  • 1 tbsp. fresh lemon juice
  • 1 tbsp. chopped fresh dill
  • 8 slices thin-sliced whole-wheat bread (optional)
Makes 4 Servings
  1. Lightly coat a grill or grill pan with cooking spray and heat to medium-high. Grill salmon until opaque in the center, 4-5 minutes per side. Transfer to a plate to cool. 
  2. In a large bowl, combine watercress, cucumber, sour cream, lemon juice and dill. Using a fork, flake cooled salmon into the bowl; toss well.
  3. Divide salad among 4 bread slices, if using, and cover with remaining bread. Cut in half and serve.
WW POINTS VALUE: 6 pts. without bread, 7 pts. with bread
Note: This recipe appears in the South Beach Diet Taste of Summer Cookbook. This salad is so delicious without the bread you won't miss it. I really loved this salad because it had such nice flavors to it. I really love grilled salmon because it can be flavorful and moist when it's done right. I highly recommend seasoning your salmon with salt, pepper, and garlic for a more flavorful fish. The salmon cooks quickly so keep and eye on it. You can also use arugula or spinach in place of the watercress and your salad will still be delicious.

Wednesday, August 19, 2015

Peach-Blueberry Sorbet

  • 2 cups sliced peaches
  • 1 cup blueberries
  • 2 tbsp. water
  • 1 tbsp. honey or agave nectar
  • 1 tbsp. lemon or lime juice
Makes 4 Servings (1/2 cup per serving)
  1. Place peaches, blueberries, in a wax-paper-lined 15 X 10 X 1-inch baking pan. Cover with waxed paper and freeze about 45 minutes or until partially frozen.
  2. In a food processor, combine fruit, honey or agave nectar, and lemon or lime juice. Cover and process until smooth. If desired, garnish with fresh blueberries.
Note: This recipe appears in the New Sonoma Diet Cookbook. You can have your sorbet and eat it too. This is a variation of frozen fruit sorbet in the cookbook. The original recipe is Peach-Raspberry Sorbet but I used blueberries in place of the raspberries and I used lime juice in place of the lemon juice. This sorbet was delicious. I also highly recommend adding a touch of passion fruit pulp to the sorbet to make it a little more tart. 

Grilled Asparagus with Orange-Cumin Vinaigrette

  • 1 bunch asparagus spears, trimmed (about 1 lb.)
  • 2 tsp. + 1/2 cup extra-virgin olive oil
  • salt
  • freshly ground black pepper
  • 1 tsp. slivered or grated orange zest
  • 1/3 cup fresh orange juice
  • 3 tbsp. fresh lime juice
  • 1 tbsp. minced red onion
  • 1 large garlic clove, minced
  • 2 tsp. Dijon mustard
  • generous pinch ground cumin
Makes 4 Servings
  1. Heat a grill or grill pan to medium. Lay the asparagus in a single layer on a rimmed baking sheet. Drizzle with 2 teaspoons of olive oil, season with salt and pepper and roll the spears to coat.
  2. Grill the asparagus, turning to coat once, until lightly browned, 5-8 minutes, depending on the thickness (do no overcook). Transfer to a serving platter.
  3. In a small bowl, whisk together the orange zest and juice, lime juice, onion, garlic, mustard, and cumin. Slowly whisky in the remaining 1/2 cup oil. Season with salt and pepper to taste.
  4. Drizzle 1/4 cup of the dressing over the asparagus and serve warm.
Note: This recipe appears in the South Beach Diet Super Quick Cookbook. Don't be intimidated by the looks of this side dish. This asparagus side dish is so delicious it perfects well with almost any citrusy flavored protein. Grilling asparagus give the vegetables a caramelized taste along with a tangy flavor with the combination of orange and cumin. You can make this side dish any time of the years and it will be delicious. If you're using an outdoor grill, make sure you use a grill topper or grill basket to ensure the asparagus does not fall through the grate. The recipe also makes extra dressing that can be used as a salad dressing or a marinade on a protein. As for the olive oil, you have plenty of  choice from the Imperial Olive. For more information, visit 

Grilled Citrus-Basil Chicken with Agave Nectar

  • 2 tbsp. grated lime zest
  • 1/4 cup lime juice
  • 1/4 cup orange juice
  • 2 tbsp. chopped fresh basil
  • 1 tbsp. medium or dark agave nectar
  • 2 large garlic cloves, minced
  • 2 tsp. extra-virgin olive oil
  • 1 tsp. dried oregano
  • 1 tsp. salt
  • 1/4 tsp. freshly ground black pepper
  • 1 (3 1/2 lb.) chicken, cut into 6 pieces, skinned, giblets discarded
  • 1 lime, cut into 6 wedges
Makes 6 Servings (1 piece of chicken with about 1 tbsp. sauce)
  1. To make the marinade, combine the lime zest and juice, orange juice, basil, agave nectar, garlic, oil, oregano, salt and pepper in a small bowl. Transfer half of the lime mixture to a covered container and refrigerate.
  2. Transfer the remaining lime mixture to a large zip-close plastic bag and add the chicken. Squeeze out the air and seal the bag; turn to coat the chicken. Refrigerate, turning the bag occasionally, for at least 2 hours or up to overnight.
  3. Meanwhile, spray the grill rack with nonstick spray; prepare the grill for a medium-hot fire.
  4. Remove the chicken from the marinade; discard the marinade. Place the chicken on the grill rack and grill, turning occasionally, until an instant-read thermometer inserted in a thigh registers 165 F, 20-30 minutes.
  5. Pour the reserved lime mixture into a small saucepan and bring to a simmer. Transfer the chicken to a medium serving platter and spoon the lime sauce over. Serve with the lime wedges.
Note: This recipe appears in the WW Ultimate Chicken Cookbook. Don't be intimidated by this dish. It may look and sound a little funky but it is SO deliciously fruity. This dish is perfect for warm weather grilling no matter where you are in the world. I used fresh herbs from my garden along with agave nectar and fresh juices. This dish was so succulently delicious. It melted in my mouth it was that good. You can serve grilled vegetables or on top of greens to make a salad and this dish will still be delicious. As for the olive oil, you have possibilities with fruit flavored or herb flavored olive oil. For more information, visit

Vietnamese Pork Rolls

  • 1 tbsp. Asian fish sauce
  • 1 tbsp. fresh lime juice
  • 2 tsp. fresh ginger
  • 1 garlic clove, minced
  • pinch red pepper flakes
  • 1 tbsp. canola oil
  • 1 lb. pork cutlets
  • 1 (1/2-lb.) head napa cabbage, shredded (3 cups)
  • 1 small red bell pepper
  • 8 large Boston lettuce leaves
  • salt
  • freshly ground black pepper
Makes 4 Servings
  1. For the dressing: Whisk together fish sauce, lime juice, ginger, garlic, and red pepper flakes in a small bowl.
  2. For the pork: Heat oil in a large skillet over medium meat. Season pork with salt and pepper and sauté until lightly browned, 3 minutes per side. Remove from heat and slice into thin strips. Toss with 1 tablespoon of the dressing.
  3. Combine cabbage, bell pepper, and remaining dressing in a large bowl. Lay lettuce leaves on a clean, dry work surface. Divide pork among leaves. Top with cabbage mixture and roll tightly, tucking edges in as you go. Place rolls, seam side down, on a cutting board, cut in half, and serve.
Note: This recipe appears in the South Beach Diet Quick & Easy Cookbook. Who says you can't enjoy healthy Asian food? These rolls are like protein sandwiches without the bread. They are so good you will not miss the bread or any other carb that accompanies it. Don't be intimidated by these rolls, they are not hard to make. You can also add other vegetables such as onions, radishes and/or cucumbers to make these rolls even more filling. If you don't want to eat them as rolls, the pork is just as delicious with sautéed onions, peppers and snow peas too.