Miscellaneous Core Recipes And Links!!

[SSKatie]

Hey, Core buddies! How about if we post LINKS to recipes here that are Core-friendly? We could:

1. Provide LINKS here on this thread to recipes you've found in the other recipe threads, or elsewhere on the web.

2. Post a new recipe in the appropriate category here in one of the recipe threads, and post a LINK to it in this thread.

And other ideas about helping to organize Core-friendly stuff is ALWAYS welcome!!

[Paris Madeleine]

Oatmeal Pancake (http://www.healthdiscovery.net/forums/showthread.php?t=66483)
Carpender's Cabbage Unstuffed (http://www.healthdiscovery.net/forums/showthread.php?t=66281)
Tandoori Chicken (http://www.healthdiscovery.net/forums/showthread.php?t=52460)

[b_girl]

For fun I've been spending some of my free time working on compiling a list of a few core friendly recipes for my personal site. You can go there here: core friendly recipes (http://www.home.earthlink.net/~deb1175/debbiesjournal/id24.html)

I'll probably be adding some from this list :embarrass :p :o

edited to add:
Dottie's Weight Loss Zone has a core recipe forum on the message boards here:
http://p087.ezboard.com/fdottisweightlosszonefrm139

[SSKatie]

Great recipes, guys! :bcbsalute

I'm gonna post as many links as I can find to threads with Core recipes, and feel free to do the same if you find some!

Here's one:

Core Recipes (http://www.healthdiscovery.net/forums/showthread.php?t=66473)

[judyo53]

I was wondering how we were going to do this. Great idea, Katie, with the links. And great links so far. Nice web site, Debbie. I'll edit this post if I can find some good links.

[SSKatie]

I love this guy's food! He's the chef on the TV show Fit Cuisine:


Jim Shiebler recipes (http://maxmag.maxsportsinternational.com/healthnutrition/issue14/14hn1.htm)

[The Rollercoaster Stops Here]

Hey Katie :wave:

Thanks so much for this thread. When I got my new WW materials today, all I could think was :help: !!!!! In other words.........how am I going to make this programme interesting????:confused:

I must admit, I'm eating core maybe 60% of the time now.........but to go with CORE the full 100% kinda scares me a bit. Given time, I'm sure CORE will become second nature to us !!!! These recipes and links will sure make that journey a little easier.

Karen :D

[SSKatie]

You go, Karen! I'm finding this to be quite a fun challenge---I've always loved a good one! I went to the grocery store today with my new Food Companion looking for Core-friendly stuff and got a few really good finds that I'm anxious to try.

:headover:

[Mubies]

I'm so excited about Core. Thanks for posting this thread and for all the great ideas. I can't wait to get started!!

[cheryl39]

Katie thanks for the link, those guys are Hubba hubba.The recipes look good too.

[SSKatie]

:lol: Cheryl!!

[WWCarol]

Baked Custard (http://67.15.13.185/forums/showthread.php?p=179055#post179055)

Puntineska Sauce (http://67.15.13.185/forums/showthread.php?p=179074#post179074) Serve with Grilled Tuna and Bulgar~

I have a LF Rice Pudding that I will be turning into a Core Brown Rice Pudding OR a Core Bulgar Pudding~ Tune in later! :D

[loseit]

From the WW board:



Oat pancakes or waffles
POINTS value | 7 (if counting flex pts)


Servings | 4

Breakfast |
Ingredients

2 cup Oat flour (2 1/2 cups old fashioned oats pulsed in the blender or food processor to make the flour--flex points were based on the 2 1/2 * of oatmeal)
2 large egg(s)
1 cup fat-free skim milk
1 cup water
1 1/2 Tbsp canola oil
3 tsp baking powder
1 tsp vanilla extract

Instructions

Warm pan or griddle to medium with 1 teaspoon butter or oil. Add dry ingredients together and mix lightly. Next add milk and water; stir. Add oil and 1 egg at a time. Mix thoroughly. Pour 1/2 cup mix at a time for pancakes or 1 cup at a time on hot waffle iron.

Apple Topping--
I took 4 apples sliced thin and 'fried' in a hot pan sprayed with non-stick spray, sprinkled with ground cinnamon, ginger and cloves and a couple shakes of Molly McButter for a buttery flavor.

[luv2lose]

I just saw that Dottis has a new Core Recipe section.


http://p087.ezboard.com/fdottisweightlosszonefrm139

[nancyny]

I don't want to post a link because there are too many ...

Almost all of the 0-pt. Soups will be Core, and so will some of the 1-pt. (and higher) soups (depending on where the points come from). Those that aren't should be easily modifiable. Look under Soups, Stews, and Chowders, and ask it to show all posts.

Soup is a great filler-upper.

[SSKatie]

Thread about Core desserts (http://www.healthdiscovery.net/forums/showthread.php?p=179557#post179557)

[SSKatie]

BATTY FOR BULGUR! (http://www.healthdiscovery.net/forums/showthread.php?p=179562#post179562)

[SSKatie]

Carrot, Pineapple, and Mango salad (http://www.healthdiscovery.net/forums/showthread.php?t=66569&highlight=core)

[luv2lose]

This is a thread from the ww site. Lots of recipes.


http://tinyurl.com/4u8nn

[SSKatie]

Living and Eating Breadless :) (http://www.healthdiscovery.net/forums/showthread.php?t=66246)

[SSKatie]

http://www.barbosdietkitchen.com/archive.pl

This link provided by our buddy Mardee--thanks Mardee!!

[jamiebrandonsmom]

I posted these in the regular recipes before I saw this site. Hope this not too long.

APPLE COLESLAW
2 cups Cabbage (shredded)
2 Medium apples (cored, diced)
1 can (16 oz.) crushed pineapple, in its own juice,(drained)
3/4 cup fat free mayonnaise

Combine above ingredients, cover and refrigerate 1 hour or more before serving. 8 servings

Per serving:
Calories 60.87
Total fat - 0.22g
Fiber 1.7g

CURRY DIP
1 Cup Fat Free Sour Cream
1 tsp. Curry Powder
1/2 tsp. Juice from lemon
1/2 tsp. Ground Cumin

Combine all ingredients and chill. Serve with fresh vegetables.

CALIFORNIA DIP
2 cups Fat Free Cottage Cheese
1 Tbsp. Lemon Juice
2 Tbsp. Skim Milk
1 Envelope Onion Soup Mix

Mix cottage cheese and lemon juice in blender. Add skim milk. Place in bowl and stir in onion soup mi. Chill before serving with fresh vegetables.

Per Tablespoon:
Calories 10.11
Total Fat 0.10g
Fiber 0.11g

CHILE SALSA
1 cup Chopped Seeded Tomatoes
1/2 cup Chopped Green Onions
1 can (4 oz.) Diced Green Chiles

Mix above ingredients together and refrigerate. Serve with celery.

APPLE CURRY DIP

1 1/2 cups fat free cottage cheese
1 cup unsweetened applesauce
1 envelope onion soup mix
2 tsp. Curry Powder

In blender, blend cottage cheese and applesauce until smooth. Stir in soup mix and curry powder. Serve with raw veggies.

Per tablespoon:
Calories 11.97
Total Fat 0.16g
Fiber 0.21g

PIMENTO CHEESE SPREAD

1 lb. Fat Free Cheese
1 Jar (3 oz.) pimentos (drained)
1/2 cup Fat Free Mayonnaise

Blend above ingredients until smooth. Serve with vegetables.

Per tablespoon:
Calories 16.24
Total Fat 0
Fiber 0

PIMENTO CREAM SPREAD
2 cups Fat free cottage cheese
1 tsp. onion powder
1 jar (3 oz.) pimentos (drained)

Mix above ingredients in blender. Stuff celery stalks.

Per tablespoon:
Calories 9.35
Total fat 0.08g
Fiber 0.03g

TROPICAL CHEESE SPREAD
1/2 cup Fat Free Cottage Cheese
1/4 cup crushed pineapple, in its own juice (drained)
1 tsp. lemon juice

Combine first three ingredients and mix in blender until smooth. Serve with celery.

BROCCOLI SALAD
1 bunch fresh broccoli spears
2 oz. Fat Free Dry Cottage Cheese
1/2 head lettuce (torn in bite sized-pieces)
1/2 cup fat free salad dressing (I used Ranch)
Combine above ingredients and serve. 6 servings

(To make dry cottage cheese, let drain overnight in cheese cloth)
Per serving:
Calories 60.90
Fat 2.29g
Fiber 0.19g

MARINATED CAULIFLOWER SALAD
1 Head cauliflower (divided into flowers and thinly sliced)
1 small onion (thinly sliced)
12 small pimiento-stuffed olives (sliced)
1/3 cup fat free catalina salad dressing
Mix all ingredients, cover and refrigerate at least 1 hour before serving. Stir occasionally. 8 servings

Per serving:
Calories 33.11
Fat 0.75g
Fiber 1.43g

SWEET & SOUR CUCUMBER SALAD
2 Medium cucumbers (peeled, sliced)
1 tsp. salt
1 Tbsp. vinegar
3 Tbsp. splenda
Place sliced cucumbers in bowl amd mix well with salt. Let stand 15 minutes. Drain off all the salty fluid. Add vinegar and splenda and let stand 10 minutes. Before serving, drain sweet and sour juice from cucumber slices and place cucumbers into a serving bowl. 4 servings

Per serving:
Calories 42.11 (this was using sugar so this total will be less with splenda)
Fat 0.07
Fiber 0.42g

SPINACH CHICKEN SALAD
2 pkg. (10 oz.) frozen chopped spinach
1 lb. Chicken breasts (cooked, skinless, boneless)
2 tbsp. lemon pepper
1 cup Fat Free mayonnaise
Thaw spinach and pat dry with paper towel. Place in large bowl. Shred chicken breasts and add to spinach. Toss spinach and chicken with lemon pepper and mayonnaise. 6 servings

Per serving:
Calories 172.5
Fat 3.04g
Fiber 2.56g

SWEET POTATO SALAD
3 sweet potatoes (approx. 1/2 lb. each)
1 medium onion (sliced into thin rings)
1 green pepper (cut into thin strips)
1/4 cup fat free vinaigrette dressing
Heat enough water to boiling to cover sweet potatoes. Add sweet potatoes and return to boil. Cover and cook 30 minutes or just until fork tender. Do not overcook. Cool and slice into 1/4-inch slices. Combine sweet potato slices, onion rings and green pepper strips in large bowl. Refrigerate at least one hour. Toss lightly with vinaigrette dressing. 8 servings

Per serving:
Calories 105.5
Fat 0.32g
Fiber 2.82g

TURKEY SALAD
3 cups cooked cubed turkey breasts
1 can (16 oz.) pineapple tidits, in its own juice, (drained)
1 can (8 oz.) sliced water chestnuts (drained)
4 green onions (sliced)
Combine above ingredients and serve with a fat free dressing of your choice. 6 servings

Per serving:
Calories 161.8
Fat 0.04g
Fiber 0.88g

LUNCHEON TUNA SALAD
1 can (10 oz.) Water-packed tuna (drained)
1 can (8 oz.) Green peas (drained)
3/4 cup celery (finely chopped)
1/2 cup fat free mayonnaise
Toss all ingredients and chill. Serve on a bed of lettuce.
4 Servings

Per serving:
Calories 159.1
Fat 1.97g
Fiber 2.71g

MARINATED VEGETABLE SALAD
2 cups cauliflower pieces
2 cups broccoli pieces
1 basket cherry tomatoes (cut in halves)
1 bottle (8 oz.) fat free Italian Dressing
Mix above ingredients and chill overnight. 6 Servings.

Per serving:
Calories 43.64
Fat 0.36g
Fiber 1.46g

[SSKatie]

Thanks, Gail!! For your convenience, in the future, you can just post a link here on this thread to where you posted the recipes. Appreciate all those FAB recipes--I'll be trying those for sure! :bcbsalute

[anninsd]

Marlene and Katie what a find the BarbosDiet link is.
I'll be reading for days.

Ann

[Suzabelle]

Core Kettle Corn

1 tsp. Canola oil
1 tsp. Splenda
¼ cup popcorn

Mix oil, Splenda, and popcorn together in a microwave corn popper*. Stir to coat popcorn. Microwave til done (mine takes less than a couple minutes). Watch it carefully so it doesn’t burn. Salt to taste.
* I use the Orville Redenbacher brand popper but without the attachment that comes with it

Suzanne

[notnew2this]

pimiento cheese http://www.healthdiscovery.net/forums/showthread.php?p=180828#post180828

[Paris Madeleine]

The CL forum has a thread for Core recipe that look very tasty ---

http://community.cookinglight.com/showthread.php?s=&threadid=62629

[SSKatie]

Crockpot Mexican Chicken (http://www.healthdiscovery.net/forums/showpost.php?p=103716&postcount=1) (use FF cheese and FF salsa)

[notnew2this]

thank you.

[dmarkey]

HI all,

Last night I was looking through the WW message community board and found some Core recipes and ideas. Sorry if any of these are duplicates.

I have not tried any of them yet, therefore the comments belong to the poster. (A big thanks to them for the great ideas and to all of you for all your suggestions and links.

I got all excited about the meatloaf idea and that should easily be Core using the normal oatmeal recipe w/ the 94% Lean HB.)

I need to get to the store. ;-)

Enjoy,
Diane

Pineapple Cottage Cheese Custard
Beat two eggs
stir in about 1/4 cup of ff pineapple cottage cheese
pour into a small oven proof cup (sprayed with PAM)
put cinnamon on top
baked it at 350 degrees.
I then turned it over onto a plate.
My cup was high so it took about 25 minutes. Next time I will use something shorter and wider so the mixture spreads out and it will take less time to bake.
I would also like to try it with plain cottage cheese and various spices.


If you like custard, here are some my WW leader and I worked out that are completely CORE. If all three don't fit, I will post another Thread.

Apple Custard 4 servings -Core Recipe
10-ounces (1/2 can) apple Sugar-Free pie filling (Is this Core? If not we could easily make our own.)
1 tablespoon Splenda
1 teaspoon cinnamon
2 beaten eggs
1 cup skim milk
2 tablespoons Splenda
2 teaspoons vanilla extract
6 to 8 drops rum or almond extract (optional)
nutmeg
Mix apple pie filing, 1 tablespoon Splenda and cinnamon.
Place four 6-oz ramekins in a 9x9 baking pan.
Divide the apple mixture among the custard cups.
In a small bowl, combine eggs, skim milk, 2 tablespoons Splenda, vanilla and flavoring, if using.
Pour the egg mixture over the fruit.
Sprinkle with nutmeg.
Pour boiling water into the bottom of the baking pan to a depth of 1".
Carefully place the baking pan into the oven.
Bake at 325˚ for 40 to 50 minutes or until a knife inserted near the center comes out clean.
Remove custard cups from water after they cool so you can handle them. Great if served warm or refrigerate.

Pumpkin Custard 4 servings -Core Recipe
2 slightly beaten egg whites
1 cup canned pumpkin
3/4 cup evaporated skim milk
3 tablespoons Splenda
1/2 tsp. ground cinnamon
1/8 tsp. ground ginger
1/8 tsp. ground allspice
Dash Salt
FF Cool Whip (optional) if serving cold (Not Core)
Combine all ingredients, except Cool-Whip Place four 6-oz ramekins in a 9x9 baking pan.
Divide the pumpkin mixture among the custard cups.
Pour boiling water into the bottom of the baking pan to a depth of 1". Carefully place the baking pan into the oven. T
he pan will be hot.
Bake at 325˚ for 40 to 50 minutes or until a knife inserted near the center comes out clean.
Remove custard cups from water after they cool so you can handle them. Great if served warm or refrigerate.

Pineapple Stuff - Core servings | 6 estimated POINTS ® value per serving | 2
1 box sf/ff vanilla instant pudding
15 oz can crushed pineapple in juice
16 oz fat free sour cream
Mix all ingredients well.
Spoon into 6 individual dessert dishes.
Refrigerate

Grits
1 packets of the plain instant grits.
made w/water but will try skim milk too)
topped with a little ff cheese
In a separate bowl, along with the grits, she had:
a cup of plain ff/ss yogurt
add vanilla (real stuff not extract)
cinnamon
splenda.

Beach Quiche---Core Serving Size : 8
Crust
1 1/2 cups brown rice, cooked
1 egg -- beaten
1 tsp low sodium soy sauce
up to 2 cups fresh or frozen vegetables
or cooked lean meat
1 cup Egg Beaters® 99% egg substitute
1 1/2 cups skim milk
salt and pepper to taste
1 cup fat-free cheddar cheese -- grated
For crust, mix together rice, 1 beaten egg and soy sauce.
Press evenly to cover a 9 inch pie pan sprayed with cooking spray.
Bake crust at 350 degrees for 10 minutes.
Remove from oven, but leave oven on.
Place up to 2 cups of any kind of fresh or frozen chopped vegetables, such as broccoli or spinach, or lean meat such as Canadian bacon or turkey sausage in the crust. (Leftovers work fine).
Mix together 4 beaten eggs, milk, and seasonings.
Pour over vegetables or meat.
Top with grated cheese, such as FF cheddar, Swiss or Monteray Jack.
Do not mix the cheese into the eggs, so the cheese will form a crust on top.
Bake at 350 degrees for 45 to 50 minutes until a knife inserted near center comes out clean.
Remove from oven and let sit 10 minutes before serving.

I used two cups (about) of frozen chopped broccoli, you don't have to defrost it first either).
I also added 4 slices of cooked turkey bacon crumbled up. I have never used any other meats in it.
I believe this needs to bake a little longer, should be done when a knife inserted in center comes out clean. It looks all nice an brown on top and smells divine.
NOTES : 4 beaten eggs can be substituted for eggbeaters
The recipe calls for 2 cups of brown rice, but 1 1/2 cups works better. Barley can be substituted

Meatloaf Baked in Sauce Serving Size : 6
16 ounces ground beef, extra lean
5 ounces potato -- grated, with peel
1/4 cup Egg Beaters ®99% egg substitute -- or 1 egg
1/8 cup Butter Buds, prepared liquid or FF marg.
1/2 teaspoon prepared horseradish
1 tablespoon dried onion -- instant minced
1 dash garlic powder -- 1/2 or 1/8 tsp.
1/8 teaspoon black pepper
1 teaspoon seasoned salt -- Season All; SCANT
1 1/2 tablespoons ketchup
1/8 cup skim milk
Zesty Tomato Sauce:
1 whole beef bouillon cube
1/2 cup hot water
3 ounces tomato paste
1/4 cup chili sauce -- Yes! CORE (Heinz or DelMonte)
1 teaspoon minced onion -- flakes
1/8 teaspoon ground oregano
1 dash ground marjoram -- 1/2 or 1/8 tsp.
1 dash nutmeg
1/8 teaspoon black pepper -- SCANT
1/4 packet Splenda, in packets -- can omit, if desired, if chili sauce is sweet
Preheat oven to 350 deg. F.
Spray baking dish with nonstick cooking spray.
Mix all ingredients for meatloaf (not including the Zesty Sauce).
Do not overmix.
Put meat mixture in dish.

Zesty Sauce:
Dissolve bouillon in hot water.
Add remaining ingredients and mix well.
Spread sauce on top of meatloaf.
Bake UNcovered at 350 deg. F. for 1 hour 15 minutes.
Serves 6.
1/2 Veg
CORE food
FLEX: 2.8 Points
136 cal, 3 g fat, 1 g fiber
Source:
revised from "McCormick's Spices of the World Cookbook", p. 119

Bulgur (Cooked Like Chinese Fried Rice)- 5 Points Serves 2 (2 cups per serving as a main dish)
1 cup boiling water
1/2 cup bulgur, medium grain
2 teaspoons canola oil
2 large eggs -- beaten
1/2 onion -- diced
1/2 cup frozen green peas
1/2 carrot -- finely diced
1 teaspoon low-sodium soy sauce
1. Put bulgur in a pot and pour boiling water over it. Stir, cover the pot and let sit for 30 minutes to absorb the water.
2. Put 1 teaspoon oil in a nonstick fry pan. Pour in egg and let it cook as an omelet. Remove from pan and cut the egg into slivers and set aside.
3. Add remaining oil to the pan. Sauté the onion and carrots. When onion begins to turn golden, add the green peas. Cook until the peas are soft.
4. Add the bulgur and mix well. Add the soy sauce and mix well. Add the egg, mix, and reheat.
Per serving: 242 calories, 9 g fiber, 6 g fat
(estimated WW POINTS 5 per serving)
OMG was this good! My leader gave me the recipe. I had 2 cups of it for lunch.
NOTE: Next time I make this, I would add fresh bean sprouts. It would give it more crunch and bulk out the recipe.
Bulgur is 2 Points per cup and brown rice is 4 Points. Bulgur can be purchased at a health food store, or any Middle Eastern Grocery. Some supermarkets carry it.

Core Layered Salad
1 large head lettuce
1 cup fresh mushrooms
4 hard boiled eggs, grated
1 (10 oz.) frozen peas
1/2 cup diced green pepper
1 cup grated carrot
1 men. onion, diced
Topping:
3 T. splenda
3 cup FF mayonnaise
4 oz. ff grated cheddar cheese
Tear lettuce into bite size pieces and place in 9 x 13 inch casserole.
Add remaining ingredients in order listed.
Combine splenda and may; spread over top of salad.
Sprinkle cheese on top.
Cover with plastic wrap and refrigerate for 12 to 24 hrs.

Core BBQ Sauce
1 can of diet coke
1 cup of Ketchup.
Let simmer until it thickens.

Core Spaghetti 6 servings
1 lb. lean ground beef
1 med. onion, chopped
1 box wheat spaghetti
1 can mushrooms
1 small can FF evaporated milk
1 can tomato soup
1 pkg. grated ff cheddar cheese
salt and pepper to taste
Brown ground beef with onion in skillet, stirring until crumbly; drain.
Stir in remaining ingredients.
Pour into casserole.
Bake at 350 degrees for 30 minutes.

Core Spanish Rice
2 cup wheat minute rice, cooked
1 qt. tomatoes
1/2 cup chopped onion
1/2 cup green pepper, chopped
3/4 lb. lean ground beef, browned
Combine all ingredients in bowl, mixing well.
Place in casserole.
Bake 350 deg. for 45 minutes

Core Beef and Bean Chowder 6 servings
1lb. lean ground beef
1 onion, chopped
3 or 4 small potatoes, peeled, chopped
1 l-lb. can stewed tomatoes
1 can kidney beans
salt and pepper to taste
Brown ground beef in large saucepan, stirring until crumbly.
Add onion, mixing well.
Cook for 5 minutes longer, stirring occasionally.
Stir in remaining ingredients and 1 to 1 1/2 cups water.
Simmer for 25 minutes.

Polenta Pudding with Blueberry Topping
1 cup frozen blueberries
1/2 cup Splenda, divided
2 cups fat free milk
6 tablespoons yellow cornmeal
3/4 teaspoon lemon rind
1/2 teaspoon vanilla extract
1/4 teaspoon salt
Combine the blueberries and 1/4 cup Splenda in a medium microwave-safe bowl. Cover with wax paper; microwave at HIGH 3 minutes or until thoroughly heated and sugar dissolves, stirring after 1 1/2 minutes.
Combine 1/4 cup Splenda, milk, cornmeal, and lemon rind in a 2-quart glass measure; stir with a whisk.
Microwave at HIGH 7 minutes or until thick and bubbly, stirring every 2 minutes.
Stir in vanilla and salt.
Serve with blueberry topping.
Yield: 4 servings (serving size: 1/2 cup pudding and about 3 tablespoons topping)
*Note: I would use less Splenda in the blueberry topping as I don't like super sweet artificially sweetened fruit :)

Core Zesty Deviled Eggs
6 hard-cooked eggs
3 T. FF mayo
2 tsp. lemon juice
1 tsp. Worcestershire sauce
1/4 t. dry mustard
1/8 t. salt
1/8 t. pepper
paprika
Slice eggs in half lengthwise and carefully remove yolks.
Mash yolks; add next 6 ingredients, mixing well.
Stuff egg whites with yolk mixture.
Sprinkle with paprika

[SSKatie]

Diane, thanks, buddy!!!! Those look SOOO good! :bcbsalute :bcbsalute

[dmarkey]

Here's a thought.....

Could we please get a forum called Core, and then have sticky threads for the usual recipes categories? It would be so wonderful not to have to weed through the other recipes when in a hurry. (I will do so anyway, as many of them can easily be converted.) And it would also be nice for those who are choosing to use Flex, not to have to weed through ours. LOL

This would be a slice of heaven.

Thanks for considering it.

Diane

[SSKatie]

Excellent idea, Diane, and I'll contact Denise about it! :bcbsalute

[SSKatie]

Core Chicken Adobo Kebabs (http://www.healthdiscovery.net/forums/showthread.php?p=184248#post184248)

[KAS]

:headover: :headover: These are wonderful recipes and what a great idea!!! Just what I needed.
Does anyone have recipe for homemade mayonnaise that would be CORE approved? I really don't like the after-taste with the commercially prepared brands so....make your own !!!

[dmarkey]

Hi Core-dets (as opposed to cadets) ;-)

Sorry I don't have a recipe for homemade mayo, but I did try the recipe in the Getting Started Booklet for Basic Tomato Sauce. I was skeptical as I am not whelmed with the Garden Vegetable Soup Recipe on the preceding page (I probably overcooked it and the veggies were too mushy.) I may try again and either puree it or not overcook the veggies this time.

Anyway, here's the recipe with my tweaks. I "thought" I had tomato sauce but only had tomato paste - hey, when I'm in the mood to cook, I go for it - since I don't know for sure when it will happen again. I'll put my changes in parentheses. It's still all Core and delicious. For those counting points, it may change the Point value a bit????

Basic Tomato Sauce - Core (FP = 1 point per cup w/ original recipe)
1 tsp minced fresh garlic
1 can (28 oz) crushed tomatoes
1 can (15 oz) tomato sauce (I used 1 can tomato soup and 1 small can tomato paste
1/4 tsp oregano leaves
1/2 tsp basil leaves
1/2 tsp sucralose sweetener (I used 1 packet of Splenda)

1. Spray medium saucepan with nonstick spray; heat. Add garlic; cook over medium heat, stirring constantly, until light browned, 1-2 minutes.

2. Add crushed tomatoes, tomato sauce, oregano, and basil; still to combine. Bring to a boil; reduce heat. Let simmer until thickened and flavors are blended, about 15 minutes.

3. Stir in sweetener; let cook 5 minutes longer. Makes 5 cups.

Per serving: 82 calories; 1 g fat; 4 g fiber (original recipe only)

I put the sauce 1 cup baggies and froze a few. I had some on spaghetti squash last night for a snack and to get in one more veggie. Darnit, I forgot my oil yesterday and could have put it in there. Anyway, my taste buds were very happy, it was a quick and easy recipe (all these things are important criteria for me.)

Have a fab Sunday.
Diane

[Paris Madeleine]

Hi KAS --- the following is a mayo I make for DH. You can easily switch the macadamia nut oil for olive or canola.

Maconnaise

3 egg yolks
2 tbsp lemon juice
1 ¼ cup macadamia nut oil

Place the egg yolks and lemon juice into food processor or blender. Turn the machine on and slowly begin to drizzle in the oil until the mixture is thick and emulsified.

[KAS]

Thanks Diane :bcbsalute - that sauce sounds better !! As for the Mayo I did find a fat-free one here in Canada by President's Choice. As I had tried the Salad dressing (like a Fat FreeMiracle Whip) and it was (in my humble opinion) :ugh: horrible I was sceptical. What a nice surprise it tastes OK and best its CORE !!!!!:) :) :)

[SSKatie]

Paris, that is a perfect way to use egg yolks from breakfast! My dogs are getting a little....wide! :)

[SSKatie]

Core La-zag-na (http://www.healthdiscovery.net/forums/showpost.php?p=185063&postcount=14)

[luv2lose]

I found this on another website and thought I would share.:)





Here's some good information for all of you doing the Core Plan. I have the official WW list of Core Plan Recipes in previous Weight Watchers Cookbooks. All the the following are recipes from previous WW cookbooks that WW now considers a Core recipe. I got the list right from my WW center.


From the In One Pot Cookbook:
Spanish Cod and Rice Chowder pg. 26
Middle Eastern Vegetable and Lentil Soup pg. 36
Light Veal Milanese pg. 60
Braised herb Crusted Pork Tenderloin with Vegetable pg. 62
Rosemary Grilled Pork Chops with Potatoes and Zucchini pg. 63
Butterflied Leg of Lamb with Charred Tomatoes and Potatoes pg. 71
Egyptian Style Pot Roast pg. 72
Salmon en Papillote pg. 84
Salmon Frittata pg. 120
Fish and Potato Bake pg. 128
Seafood Tagine pg. 144
Grilled Shellfish Bake pg. 145
Mixed Seafood Salad pg. 190
Tuna Salad Nicoise pg. 191
Tuscan White Bean and Tuna Salad pg. 192
Minted Tabbouleh with Tofu pg. 223
************************************************** *********

From the Dining For Two Cookbook:

Red Bean Chili pg. 49
Sizzling Steak and Onion with Hash Browns pg. 86
Flank Steak with Roasted Asparagus and Red Peppers pg. 119
Garlic and Thyme Chicken with Potatoes pg. 130
Halibut and Scallion Mashed Potatoes pg. 145
Garlic Lamb Chops with Mashed White Beans pg. 171
herb Crusted Salmon with Tomato Salsa pg. 187
************************************************** ***********************
From the Meals In Minutes Cookbook:

Garlicky White Bean Dip pg. 32
Avocado Boats with Salsa pg. 38
Chili Blanco pg. 63
Mexican Chicken Salad pg. 65
No Guild Fish and Ships pg. 72
Country Style Lamb and Barley Stew pg. 82
Quick jalapeño Corn Soup pg. 89
Cajun Style Monkfish pg. 98
Seared Tuna Steak Salad pg. 103
Orange and Red Onion Salad pg. 118
Roasted Beet and Asian Pear Salad pg. 119
Cream of Cauliflower Soup pg. 127
Leek and Potato Soup pg. 145
Lemon Oregano Chicken pg. 148
Roast Pork with herb Crust pg. 162

WW considers the above all Core recipes.

[SSKatie]

http://p087.ezboard.com/fdottisweightlosszonefrm139

(Courtesy of ltdermdvm/Lori!)

[CordyC]

Not a recipe per se, but a truly amazing discovery - while baking CORE-nbread this a.m. I had more batter than my pie plate could hold, so I poured the remainder into the donut pan (like muffin tops - no hole in the middle) It came out crispy, brown, crunchy - in other words, like a CORE English corn muffin!!!! You have to try this!!! I can imagine placing a poached egg and a slice of FF cheese between two halves for a McMuffin type of breakkie!!!

[WWCarol]

Another idea! I've been experimenting. I made Betty Crocker's "Stirred Custard" (eggs, skim milk, Splenda, vanilla). You're supposed to need a double boiler, but I used the microwave! :eek: I cooked on "low" power (1/3-1/2) for a minute; stirred; cooked; stirred. At this point I should have waited until the custard "completely coated a silver spoon". Mine went beyond that stage, to curdled, which was easily fixable by hand-blending.

I cooled it, and put it in the fridge overnight.

Now, it could be used over fruits, but I'm planning on putting it in my Cuisinart Ice Cream Freezer and making Core Custard Ice Cream~ I'll let you know how it turns out~ :) :bcbsalute

[SSKatie]

Guy, I've contacted Denise about getting a Core Forum---a "Corum"??? :lol:---and she's working on it! (Thanks for the idea, Diane!) :bcbsalute:

[dmarkey]

Yeah!!! Having our own "Corum" would be so great!!! LOL

I've picked up a few more recipes in the past few days, but just might wait til we have our own spot to put them - if you think it will be in the near future.

Gotta share this easy sneezy one though. Sounds kinda weird, but I had it for breakfast. It was GREAT!

Fried Brown Rice

Cooked brown rice
fried up an egg
added some left over peas to make "fried rice"
soy sauce.

My "slight" variations:
I fried the rice, using my 2 tsp of oil. I would use less next time.
I also had a few scraps of leftover chicken that I tossed in.
I used frozen peas and just put the in the last couple of minutes.
I put in 2 eggs at the end and just kind of scrambled them with the rice.
You could use any leftover veggies and I think a little scallion or onions and/or mushrooms would be great too.

It was delish as breakie and really stuck with me. It would make a great side dish for a meal.

Diane

[SSKatie]

Diane, I really like that recipe! I'm trying to include protein and complex carbs with all my meals, and trying get away from the toast and bread I have eaten a LOT of in the past. I often have an egg & 2 whites, veggies like peppers and onions, a tsp of EVOO, and a broken up veggie burger. I'm gonna use your recipe as a regular alternative--thanks!

[dmarkey]

Hi Katie,

I liked it too. It tasted good, and it gives me a change from eggs.

I've been eating less bread too, but when I do, it's still the Orrowwheat Lite Whole Wheat Bread, 2 pieces for 1 points.

Another thing I ate, and liked, the other day which was new to me:

Grits
1 package instant grits
I used FF milk instead of the water it calls for (either would work fine)
I added 1/3 * (or 1 slice) of FF cheese
Microwaved per instructions.
Oh yes, and I added just a bit of Splenda.

I couldn't believe how filled and satisfied I was from that. Probably for the same reason, the mixture of the protein, milk and carbs.


Heres's what I had for dinner tonight:

Stuffed acorn squash.

Slice into 4 rings
Made a stuffing out of cooked brown rice, mushrooms, onions, leftover spinache, a little grated FF cheddar/mozarella cheese (used what I had), one egg, and little garlic powder and chives and a little of the juice from the can of mushrooms.
Covered with tin foil.
Bake at 400 degrees til fork tender. Maybe 1 hour (wasn't paying that close attention.)

The idea sounded great, yet it needed something more. Maybe a little flavorful broth to moisten it a little more and give it some flavor. And, I would have liked some pam fried onions mixed in instead of the chives.

Hey, I'm cooking and ever so proud of myself for doing it. ;-)

Diane

[Momma25]

I posted this today in the Appetizers forum.

Spicy Eggplant Dip
http://www.healthdiscovery.net/forums/showthread.php?p=189808#post189808

[Paris Madeleine]

Kippy's Core Meal Ideas & Recipes (http://members.aol.com/wwkippy/)

[JudyMNT]

Healthy Exchanges Favorites (http://home.earthlink.net/%7Eruthbond/favoriterecipes.html)

OK, this is my website that I do as a hobby -- I'm a fan of JoAnna Lund's. This site has recipe reviews, some of which have links to the recipes.

Some Healthy Exchanges recipes are already Core. Many more can be made Core with easy substitutions.

And, I've just decorated for Halloween this year. Hope you enjoy it. :bcbsalute

[DaMi]

I'm confused...most of these are flex points recipes, not core. Am I right?
Darcy

[JudyMNT]

Darcy, many of these recipes, if not already Core, can easily be turned into Core recipes by simple substitutions like FF cheese for LF cheese, whole wheat pasta for regular pasta, etc.

[lovetoread]

I just have to say - I LOVE Core! especially now that I have "seen the light" about combining core foods to make interesting additions to the program.

I have made 4 Crustless Pumpkin Pies since Thanksgiving. They're great!!!! Very filling, full of fiber - and good for you! I also made the chocolate cake that I found on this site and it was very satisfying!

I have a chili recipe and a lentil soup recipe that are great. I'll email them later to the list.

Does anyone else find the holidays so much easier to ahndle on this program??

:bcbsalute

[FoodAllergyMom]

Here's a great new CORE recipe site. It could use some more recipes, so feel free to post some!

http://toocool8.proboards39.com (http://toocool8.proboards39.com/)

[judyjudyjudy]

Bumpety Bump! :D

[cybergranny]

Hi buddies. I have posted a few recipes to the CORE forum since switching to CORE. I thought that since I am going to stick with this program, I would start a thread here that I could post these recipes to and they would all be in one place.

Let me explain. Some of these recipes are old, standard recipes or FLEX recipes that I have tweaked to make them totally CORE. Others are recipes I have made up just off the top of my head. Some will be recipes that I find online or at the WW board. Every single one of these recipes will be a recipe that I have made myself or I would not recommend them. I just think it will be invaluable to have recipes that have been tested by someone here at BCB all in one thread so that is what I am going to do. All CORE recipes can be used by people doing the FLEX plan, you just have to exercise portion control and count the points. To that purpose, I will list the point value on each recipe that I post.

Anyone who sees a recipe here and thinks it is not CORE, please, please say so! You will not offend me. I am new to this and will certainly make some mistakes. Also, feel free to post any variation of any recipe you use so others may see a different way of making it. I would like nothing better than for this forum to have as many recipes dedicated to it as there are in the Mess Hall! Thanks one and all and here goes:

[cybergranny]

My first CORE recipe

Okay, I am trying to get the hang of this so here it is:

* Exported from MasterCook *

Core Stuffing

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cup barley, cooked
1 cup couscous, cooked
1/2 cup mushrooms -- sliced
1/2 cup onion -- sliced
1/4 cup carrots -- finely minced
1/2 cup celery -- sliced
1 teaspoon poultry seasoning
1/2 teaspoon ground sage -- (I use rubbed sage)
1/4 teaspoon salt
1/2 teaspoon freshly ground pepper

Cook the barley and couscous according to package directions but use part
fat free and reduced sodium chicken broth. Set aside to cool. Spray hot
non stick skillet very lighty with non stick spray and add in mushrooms.
When the musrooms begin to sweat and release their water, add all
remaining ingredients and saute just til onions are translucent and
mushrooms have started to brown. Pour into grain mixture. Let cool
enough to handle and stuff into bird to bake or roast.

- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 110 Calories; trace Fat (3.0%
calories from fat); 3g Protein; 24g Carbohydrate; 4g Dietary Fiber; 0mg
Cholesterol; 153mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Vegetable;
0 Fat.


This recipe is so close to the line between one and two points that I would count it as 2 if I were counting points.
Would someone please let me know if this is NOT CORE? Please remember that I am experimenting here but this is just the BEST subsitute for regular stuffing made with bread! You can also add in Butterball turkey sausage links and it is really good! Let me know what you think buddies. I am new to this!
__________________

[cybergranny]

tonights dinner

Okay buddies, let me know if this is a CORE meal or if I have to count points anywhere. The soup is just my usual chicken soup but instead of adding egg noodles, I opted for barley because I love barley in soups. The muffins are made from scratch because mixes always have flour in them and this recipe doesn't. You can make these muffins savory instead of sweet by omitting the Splenda and adding a cup of so of sauteed diced onions and peppers. They are great either way.

* Exported from MasterCook *

Barbara's Corn Muffins

Recipe By :
Serving Size : 9 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 1/2 cups cornmeal, whole-grain
1 tablespoon baking powder
1 cup skim milk
1/4 cup butter buds®
1/4 teaspoon salt
1/2 cup egg beaters® 99% egg substitute
2 tablespoons Splenda -- optional for a sweet muffin, increase as you like for desired sweetness

Mix cornmeal, baking powder, salt, and Splenda together in medium bowl.
Add the wet ingredients and stir just until mixture comes together. Spray
a non stick muffin pan with non stick cooking spray and fill nine of the
muffin cups with batter. Cook in a 350° for 15 to 20 minutes, til just
browning around the edges.

- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 100 Calories; 1g Fat (6.8% calories
from fat); 4g Protein; 20g Carbohydrate; 1g Dietary Fiber; trace
Cholesterol; 355mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 0
Non-Fat Milk; 0 Fat; 0 Other Carbohydrates.

NOTES : This makes 9 large virtually fat free muffins. If you
want the fat, use 1/4 cup oil or margarine in place of the
butter buds and two whole eggs in place of the egg
beaters. Notice there is no flour. That is why you use
stone ground or whole grain cornmeal and baking powder.

As the recipe is written, it is 2 Flex points per serving.





* Exported from MasterCook *

CORE Chicken Soup

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
8 ounces chicken breast, no skin, no bone, R-T-C -- chopped in one inch cubes
2 quarts water
2 envelopes Herb Ox Instant chicken bouillon*
1 cup celery -- diced
1/2 cup carrots -- diced
1 cup onion -- diced
1/4 cup parsley -- minced
2 cloves garlic -- minced
1/2 teaspoon freshly ground pepper
1 teaspoon tarragon** -- fresh, minced
3/4 cup barley, pearled -- (you can use the quick cooking kind if you like)

Place all ingredients in a large pot, bring to a boil and simmer about an
hour. Serve with fresh baked corn muffins for a yummy meal.

- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 115 Calories; 1g Fat (8.0% calories
from fat); 9g Protein; 18g Carbohydrate; 4g Dietary Fiber; 17mg
Cholesterol; 42mg Sodium. Exchanges: 1 Grain(Starch); 1 Lean Meat; 1/2
Vegetable; 0 Fat.

Serving Ideas : Serving size is 1 1/2 cups.

NOTES : *This bouillon only has 5mg of sodium per packet. You can
omit or use any low sodium bouillon you like.
**Tarragon isn't for everyone but I love it with chicken
soup. You can omit it or add any herb of your choice.
This is also good with cilantro, a couple of tablespoons
minced and a whole fresh minced tomato added.
Add whatever veggies you like. It just makes it
better!!!!

This recipe is only 2 points per serving!!!!!!

[cybergranny]

my next recipe

Okay, here is what I made for today's dinner, It is a variation because the original (from Kippy's) called for a can of whole corn and you all know I can't have corn so I subbed a cup of ff sour cream. This recipe makes so much there is no way it is 8 servings! At least 10 and more likely 12, especially if you eat it with a salad.

I think I am going to have to start posting these over in the Mess Hall on a thread specifically for CORE!

* Exported from MasterCook *

CORE REFRIED BEAN CASSEROLE

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 lb ground beef, 95% lean
1 pkg. Taco Seasoning or homemade taco seasoning
3/4 cup water
1 cup sour cream, ff
15 1/4 ounces tomatoes, canned -- diced
16 ounces refried beans, ff --
10 ounces Rotel tomatoes --
2 cups cheddar cheese, ff
4 cups brown rice, cooked

Brown ground beef, drain and rince. Add water and taco seasoning and
simmer until sauce thickens. Add remaining ingredients and bake in 350
degree oven until heated through (20 min.)

Okay, I also added a couple of minced cloves of garlic to the meat mixture and I cooked it for an hour to really thicken it up. Yummy!!!!


Per Serving (excluding unknown items): 333 Calories; 2g Fat (7.8% calories
from fat); 18g Protein; 38g Carbohydrate; 5g Dietary Fiber; 67mg
Cholesterol; 837mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Vegetable.

NOTES : 6 WW points per serving.

Another note: This recipe makes so much that I would suggest you halve the recipe unless you are going to package it in single servings and freeze it!
__________________

[cybergranny]

changes to standard stroganoff recipe.....

So here is my Saturday night experimental dinner. I took a Core recipe for beef stroganoff, added fresh mushrooms instead of canned, added onion and garlic and pepper and mixed grains instead of pasta and this is so good that I can't wait for dinner! I shouldn't have made it so early! This would be a recipe easily converted to a crock pot as well. I also think it would be good with any meat including TVP.

I plan to serve it with a nice salad and have some 'yogurt pudding' for dessert.


* Exported from MasterCook *

Core Beef Stroganoff Recipe

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 pound beef sirloin -- boneless
1 tsp olive oil
32 oz water
1 cup onions -- chopped
2 cups fresh mushrooms -- I used one large (very large) portobello, chopped
2 cloves garlic -- minced
1/2 teaspoon pepper -- freshly ground
2 envelopes Herb Ox beef bouillon -- *see Note
1 1/2 cups bulgur -- **see Note, couscous, quinoa, wheat berries or grain of your choice, or a mixture.
1/2 cup sour cream, ff

Slice the beef across the grain into thin strips. Heat the oil in a large
skillet and brown the meat over med-high heat. Add onions, garlic, and
pepper and saute til onions are starting to brown. Add broth and
mushrooms and bring to a boil. Add grain(s). Reduce heat, cover, and
simmer about 20-25 minutes or until grain is tender. Stir in sour cream
and let it warm through. Serve immediately.



Per Serving (excluding unknown items): 314 Calories; 12g Fat (34.5%
calories from fat); 20g Protein; 32g Carbohydrate; 7g Dietary Fiber; 48mg
Cholesterol; 65mg Sodium. Exchanges: 2 Grain(Starch); 2 Lean Meat; 1/2
Vegetable; 1 Fat.

NOTES : *I used this in place of canned broth because even the
canned has almost 500mg of sodium per serving. The Herb
Ox has negligible sodium, 5mg per serving.
**I used 1/2 cup bulgur, 1/2 cup couscous, and 1/2 cup
quinoa. Next time I will try barley with wheat berries.

This would run about 6 points per serving if you were
counting points. It is six very generous serving.

[cybergranny]

Here is the menu for tonights dinner. If I even want dessert after all this, there is always plenty of Summer Muslei in the fridge!



* Exported from MasterCook *
I know that this is just another variation on 'fried' chicken but I have to say that the addition of soaking the breasts overnight in buttermilk makes them very tender and moist which is a must if you have no skin or bone. It is really worth the time. I generally use more cayenne too.

Barbara's CORE 'Fried' Chicken

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 pound chicken breasts, no skin, no bone, R-T-C
1/2 cup nonfat buttermilk
1 teaspoon poultry seasoning
1/2 teaspoon pepper -- freshly ground
3/4 teaspoon garlic powder
1/4 teaspoon cayenne pepper
1/4 teaspoon salt
1/2 cup cornmeal, whole-grain -- stone ground

Pour buttermilk into ziplock bag and place the breasts in. Seal and
squish the breasts around in the bag to coat with the buttermilk. Store
in fridge overnight. Turning when you think about it.

Next day, place all remaining ingredients in another bag and place drained
chicken in bag a couple of pieces at a time. Shake to coat. Place on
nonstick pan (I use an oven safe rack sprayed with non stick spray on a
cookie sheet so the chicken crisps on all sides.) Spray the chicken
pieces very lightly with non stick spray and bake in a 400° oven for about
15 minutes til crisp and brown.

- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 205 Calories; 4g Fat (17.1%
calories from fat); 28g Protein; 14g Carbohydrate; 1g Dietary Fiber; 70mg
Cholesterol; 231mg Sodium. Exchanges: 1 Grain(Starch); 3 1/2 Lean Meat; 0
Non-Fat Milk; 0 Fat.

NOTES : 4 points per serving, but remember, these are 4 oz
breasts!




* Exported from MasterCook *

Cucumber, Tomato Salad

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 cups cucumber -- peeled and sliced
2 cups tomato -- chopped
1 cup green onion -- mostly the green part
1/3 cup red onion -- chopped (for color)
1/2 cup mushrooms -- sliced (I use crimini), optional
1 clove garlic -- squashed into a paste
1/2 cup fennel bulb -- sliced very thin, optional
1 cup Italian dressing, ff

Combine all ingredients except the dressing and mix thoroughly. Add dressing and store in fridge til ready to eat. This salad always needs to be tossed before serving as the dressing goes to the bottom of the bowl.

For me, I have to peel and deseed the cucumbers and tomatoes. You can
choose to add the mushrooms and fennel or not depending on your taste. I
find them both wonderful and this makes for a very 'different' tasting
salad. Either way, it is excellent and stores well in the fridge.

The mushrooms marinate in the dressing and look like they have been
'cooked' after a few hours. That is when they really get good. I only
use the crimini because they are brown and it gives good color to the
salad.

Description:
"This has long been a family favorite. I just lightened it up."
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 24 Calories; trace Fat (7.5%
calories from fat); 1g Protein; 5g Carbohydrate; 1g Dietary Fiber; 0mg
Cholesterol; 71mg Sodium. Exchanges: 0 Grain(Starch); 1 Vegetable.

NOTES : You can add a bit of Parmesan cheese, ff or not to each
serving. Be sure to add the point though.

Each serving is about 3/4 cup and is not even counted as a
point so the addition of the cheese is nice if you are doing FLEX. For CORE, if you can find ff parmesan, go for it!




* Exported from MasterCook *
In the south, this recipe usually includes smoked sausage of one kind or another but I find it wonderful without the meat as a side dish.

No Meat Succotash

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 cups corn -- cut fresh from cob (you could used one can instead)
1 cup lima beans, baby, frozen
2 cups chicken broth, ff, reduced sodium
1 can diced tomatoes -- 14 to 15 ounces
1 teaspoon fresh oregano -- or 1/2 teaspoon dried

Place all ingredients in saucepan and bring to boil. Cover and simmer
about 30 minutes. You may add any seasonings you like.

- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 87 Calories; 1g Fat (7.8% calories
from fat); 4g Protein; 18g Carbohydrate; 3g Dietary Fiber; 0mg
Cholesterol; 25mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 1/2
Vegetable.

Serving Ideas : This is great served over a slice of 'fried' or baked polenta. That is the way that I usually make it. The polenta will add about 2-3 points to the recipe per serving depending on what kind you make and how you make it. Be sure to count it if you are doing FLEX.

NOTES : 1 point per serving.

[WWCarol]

Those chicken breast, plumped in buttermilk, look GREAT! :D I'm gonna' have to try that~ :bcbsalute

[cybergranny]

Carol, while you were replying, I was editing. I thought of a bunch of stuff to add. You are right, the ff buttermilk really, really makes a difference in the taste at the end. Totally worth the time to marinate.

[cybergranny]

So the two oldest grandsons are coming for dinner tonight. I can't wait to try this one on them!



* Exported from MasterCook *

Cornish Game Hens

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 1/2 pounds Cornish game hens -- (two hens)
1 teaspoon garlic powder
1/2 teaspoon black pepper -- freshly ground
1 1/2 cups bulgur -- or other grain of your choice
3 cups chicken broth, ff, reduced sodium
1/2 cup celery -- diced
1/2 cup green onion -- diced
1/2 cup mushrooms -- sliced
1 teaspoon poultry seasoning
1 whole egg white
1 tablespoon orange zest -- (or to taste)

Skin the hens, remove all visible fat, clean, cut each in half and set
aside.

Add the bulgur and broth to a large microwaveable bowl and nuke for four
minutes. Set aside to cool and absorb all liquid.
When cool enough to work with, add the remaining ingredients except zest.
Place in a 13 x 9 baking pan that is either sprayed lightly with non stick
spray or cover with Reynolds Release foil (make the foil large enough to
wrap all the way around the contents.

Season the birds with garlic powder and pepper on all sides, lay over the
stuffing mixture in the pan and sprinkle with the orange zest. Pull the
foil over the birds and seal. Bake in a 350° oven for 45 minutes or until
done. Serving size is 1/2 bird each and 1 cup of the stuffing.

- - - - - - - - - - - - - - - - - - -

Serving Ideas : I serve this with a wilted spinach salad (I wilt the spinach by layering it in a bowl and sauteing red onion and mushrooms in a bit of broth then adding about a dozen cherry tomatoes cut in half just to heat them and pour it over the spinach while still warm. I will also serve an oat scone each tonight.

NOTES : The points for this recipe are outrageous because there is
no listing for game hens without the skin. For CORE, I
don't see how this meal can't be totally CORE.

[WWCarol]

OMG, this sounds good! (((drooling :p )))

Sounds Core-all-the-way to me! :D :bcbsalute

[cybergranny]

:D Thanks Carol! I have been drooling over some of your recipes too!!!!!

AND, you have been so much help to me in switching over to CORE! Thanks so much for that toooooooo

[WWCarol]

You're so welcome, Barbara~ :)

It's all been fun~

[Amyrafa]

SANTA FE SOUP -- Core

1 can chicken broth
1 can black beans, drained
1 can corn, drained
1 can ff refried beans
1 jar salsa
optional, can chicken in water or cut up chicken breast

You just need a can opener! Open everything, put into a saucepan and heat. For a treat drop a dollop of ff sour cream and/or ff or soy shredded cheese on top.

STRAWBERRY PIE:
4 Cups Strawberries (cleaned and sliced)
2 Cups water
1 box SF FF Cook & Serve Vanilla pudding
1 box SF FF strawberry jello

Place cleaned and sliced strawberries in bottom of 9in pie plate. Mix vanilla pudding with 2 cups water and wisk good. Microwave 2 1/2 minutes. Wisk again and microwave 2 more minutes. Add packet of strawberry jello and wisk until dissolved. Set aside and let cool (I cheated and put it in the sink with ice cubes around it)--Once cooled down pour over top of strawberries and let set up for about 3 hours in the fridge. Top with FF cool whip...

SPICED BAKED APPLES WITH VANILLA SAUCE



4 medium apple(s), cored (use Granny Smith for tart flavor; use Gala for sweet flavor)
1 tsp ground cinnamon
1/2 tsp ground ginger
12 tsp McNeil Nutritionals SPLENDA (R) No Calorie Sweetener
1/4 cup water
2 Tbsp fresh lemon juice
1/4 oz fat-free sugar-free instant vanilla pudding mix, about 2 Tbsp
3/4 cup fat-free skim milk

Instructions
Preheat oven to 350°F. Using a vegetable peeler, peel a 1/2-inch horizontal strip around apples to help release juices during baking. Place apples in a 9 X 9-inch baking dish.
Combine cinnamon, ginger and Splenda in a small bowl. Place 1 tablespoon of cinnamon mixture in cored-out center of each apple, then sprinkle with remaining cinnamon mixture. Combine water and lemon juice in a cup. Pour liquid around apples. Bake until apples are soft when pierced with a knife, about 15 to 20 minutes. Remove from oven and let cool.
Pour pudding mix into a medium bowl. Whisk in milk to make a fairly thin sauce. Place one apple on a plate and drizzle with sauce. Yields 1 apple and about 1/4 cup of sauce per serving.

CHILI
6 ounces Morningstar Farms® Burger Style Veggie Recipe Crumbles®
1 can (14 oz.) tomato puree
1 package chili seasoning
1/2 cup water
1 can (15 oz.) kidney or chili beans, undrained

DIRECTIONS
Combine all ingredients in saucepan and bring to a boil. Reduce heat and simmer for 10 minutes, stirring occasionally. Serve hot and with cheese.:D

CHICKPEAS

1 can of drained chickpeas in a bowl - mixed in 2 tsp. olive oil, onion powder, garlic salt and chili powder. Put the seasoned chickpeas on a baking sheet and baked in the oven (on bottom rack) at 350 degrees for 45 minutes. I shook the pan every 15 minutes. They were salty and crunchy and very good.

TAMALE PIE

Combine in a medium saucepan:
1 c. yellow corn meal
2 1/2 c. cold water
Cook until very thick and spread in a 9 X 13-inch baking pan, sprayed with no-stick cooking spray. Set aside.



In a large skillet brown:
1 lb. lean ground beef
1 med. onion, chopped
1 lg. green pepper, chopped
4 tsp. olive oil

Add:
1 Tbsp. sugar (this is for flavoring only)
3 tsp. chili powder

3 tsp cumin
1/2 tsp. garlic, chopped
1 tsp. salt
Dash pepper

Then Add:
1 (6 oz.) can tomato paste
1 (10 oz.) can Ro-Tel
1 (16 oz.) can whole kernel corn (with juice)

Spread over the cornbread mixture and top with shredded Soy cheese (or ff cheese).

Bake for 20-25 minutes at 350 degrees.
I eat this like a taco salad. Very filling.

JALAPENO CORNBREAD/CORE

1 1/2 cups yellow cornmeal
1 1/2 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
1/3 - 1/2 cup Splenda (according to taste ~ I used 1/3 cup)
1 cup plain fat free yogurt
1/2 cup fat free sour cream
1 Tbsp 'core' oil (I used Olive)
3 eggs
1 can drained corn
1 cup fat free cheddar cheese (grated)
2 finely chopped jalapeno's

Measure dry ingredients in a medium bowl, add rest of ingredients and stir until well blended. Pour into an 8 inch square pan that has been sprayed with a non-stick spray. Bake for 30-40 minutes or until golden brown and a toothpick inserted in middle comes out clean.

Cut into 9 wedges or use a muffin pan.

WENDY'S FROSTY

1 cup skim milk
2 Tbsp ff cool whip
2 Tbsp sf/ff chocolate pudding mix
1/2 tsp vanilla
7-8 ice cubes
mix all together in blender

2 points

If you like strawberry shakes, try substituting the chocolate mix with cheesecake and use frozen unsweetened strawberries in the place of the ice.

Or pistachio pudding mix, with frozen unsweetened pineapple and 1 tsp of coconut extract (sort of like a pina colada)


CORE PANCAKES
1/2 c dry oats
1/2 c ff Cottage cheese
3 egg whites
1 packet splenda
Dash of vanilla & cinnamon

put it in the blender & cook it like a regular pancake
makes 1 big pancake or 4 silver dollars. Used a package of frozen blueberries mixed with Splenda and water (heated) to make a sauce. Yummy!

BUFFALO CHICKEN STRIPS

1 1/4 lb chicken breast, cut into strips
1/2 tsp salt
1/2 tsp paprika
1 tsp minced garlic ( I use more, fresh)
2 tbsp fat free margarine
4 tsp hot pepper sauce, more to taste

Preheat nonstick skillet ( coated w cooking spray)
sprinkle chicken w salt and paprika. Add chicken to skillet and cook until browned and cooked through. Add garlic, reduce heat to low and cook until fragrant, about 30 sec.
remove from heat, add margarine and hot sauce until margarine melts, mix chicken thoroughly in sauce. Serve w Fat Free Blue Cheese dip.

[Amyrafa]

WHITE CHICKEN CHILI --CORE (10 SERVINGS -- 1 PT. PER CUP)

2 cans of great northern beans or 2 different kinds of beans
1 jar of your favorite salsa
1 can fat free chicken broth
1 pkg of frozen, pre-cooked, south western flavored chicken strips cut into cubes (Tyson has one 9 oz.)

You simply dump it all into a saucepan and heat though.

CRUSTLESS PUMPKIN PIE

15 oz. Can of pumpkin
1 Lg. Can fat free evaporated skim milk
¾ cup egg beaters
3 teaspoon pumpkin pie spice
½ teaspoon vanilla
2/3 cup “Splenda” Added this ingredient

Mix liquids together and add dry ingredients. Pour into heated pie plate. Bake 15 minutes at 400° then reduce heat to 350° and bake till set, (Approx. 20 minutes).
Serve with fat free Cool Whip topping.

CHILI MAC #1

1 Lb 97% Lean Ground Beef
1 Lg Onion & Garlic Clove Chopped
½ tsp Chili Powder
1 Can Red Kidney Beans
1 Can Diced Tomatoes no salt added
6 oz can tomato sauce
12 oz box Whole Wheat Pasta cooked

• Put meat, garlic, onion, chili pwd, beans in a sprayed pan & cook.
• Once done, add diced tomatoes, tom sauce & pasta & simmer till thickened. Approx 10 min.

CORE EGG/QUICHE MUFFINS
1 box frozen chopped spinach
1 pint carton of egg beaters
Shredded Fat Free Mozzarella or Cheddar cheese
salt, pepper, hot sauce to taste

Mix all above ingredients as if making an omelet
Spray muffin tin with Pam
Pour into a muffin tin and bake at 350 for 35-40 min.
Makes between 10 -12 muffins
I eat two for breakfast, keep 2 in fridge for the next day and freeze remaining.

Just take out in morning and nuke for 20-30 seconds.

CRUSTLESS PIZZA

1-1/2 lbs. 93% lean hamburger
1/4 c. chopped onion
1/4 c. chopped green pepper
Canadian bacon
1-1/2 c. shredded ff cheese
1/2 c. SF FF pizza or spaghetti sauce

Press ground beef into a jelly roll pan . Bake at 375° 15-20 minutes. Spread sauce on meat; add the onion, green pepper and Canadian bacon. Top with cheese. Bake 375° 20 minutes.

Variations mushrooms, red pepper, black or green olives, chicken, pineapple . . . use your imagination - anything you would put on a pizza that is CORE will work here.

RED BEANS AND RICE---Core Style

Sautee the following in a pan with 2 tsp olive oil: 1 small yellow onion, diced; 1/2 green pepper, diced; 1/2 red pepper, diced; 1 clove garlic; finely chopped; 2 slices of breakfast ham, diced. Add cajun spice to taste (I added about a tablespoon). Add one can of drained dark-red kidney beans and keep warm.

In a separate pot, cook 4 servings of brown Minute Rice according to package directions, but using chicken broth instead of water. When done, stir in one can of tomato sauce and the bean/veggie mixture and heat through.

Makes 4 servings.

Enjoy!!

[cybergranny]

Well, I guess you were all wondering where I have been. Actually I haven't felt very good the last couple of days and today I actually felt like cooking. Some of you may know that I can't eat bell peppers, not in any color. I miss the flavor and I loved stuffed peppers so I make a variation of them using tomatoes. the variation with ground beef and bulgur is what I made for supper tonight.



* Exported from MasterCook *
Tomatoes Stuffed with Beef and Rice
Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories :
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
6 large tomatoes -- preferably beefsteak
4 tablespoons olive oil
1/4 cup olive oil
2 cups onion -- diced
1 teaspoon garlic -- minced
6 tablespoons long-grain white rice
1/2 pound ground beef, 95% lean
1/4 cup pine nuts -- toasted
2 tablespoons parsley sprigs -- finely chopped
1 tablespoon dill -- finely chopped
1/4 teaspoon salt
1/8 teaspoon pepper -- freshly ground
1/2 cup mozzarella cheese -- grated
1 cup water -- for pan
Preheat the oven to 375 degrees F.
Cut the top off of the tomatoes and clean out all of the pulp, leaving a
1/2-inch thick skin. Reserve the pulp. In a medium saute pan, heat 1/4 cup
of the olive oil over medium heat. Add the onion and saute until the
onions are golden brown, about 5 minutes. Add the garlic, reserved tomato
pulp, and rice, and simmer for 5 minutes. Add the beef, pine nuts,
parsley, dill, salt, and pepper. Stir to combine and continue cooking
until beef is browned.
Fill the tomatoes with the beef mixture, sprinkle the tops with cheese,
and drizzle with the remaining 4 teaspoons of olive oil. Place in a 9-by
13-inch baking dish. Pour water in the bottom of the dish and bake for 1
hour. Serve warm.

- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 408 Calories; 25g Fat (64.3%
calories from fat); 10g Protein; 21g Carbohydrate; 3g Dietary Fiber; 19mg
Cholesterol; 156mg Sodium. Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 2
Vegetable; 4 1/2 Fat.
NOTES : This recipe is 'called' healthy and low fat! It is at
least 10 points per tomato!

Here are my variations, all CORE, two are with meat and one is vegetarian. I find both ways delicious. You can subsitute any grain and any vegetables throughout the recipes. This is what makes it so versatile.


* Exported from MasterCook *
Cybergranny's Stuffed Tomatoes
Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories :
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
6 large tomatoes -- preferably beefsteak
2 tablespoons olive oil
2 cups onion -- diced
1 teaspoon garlic -- minced
6 tablespoons bulgur -- *see Note
1/2 pound ground beef, 95% lean
1/4 cup carrot -- finely diced
2 tablespoons parsley sprigs -- finely chopped
1 tablespoon dill -- finely chopped
1/4 teaspoon salt
1/8 teaspoon pepper -- freshly ground
1/2 cup mozarella cheese, fat free -- grated
1 cup water -- for pan
Preheat the oven to 375 degrees F.
Cut the top off of the tomatoes and clean out all of the pulp, leaving a
1/2-inch thick skin. Reserve the pulp. In a medium saute pan, heat the
olive oil over medium heat. Add the onion and saute until the onions are
golden brown, about 5 minutes. Add the garlic, reserved tomato pulp, and
bulgur, and simmer for 5 minutes. Add the beef, carrots, parsley, dill,
salt, and pepper. Stir to combine and continue cooking until beef is
browned.
Fill the tomatoes with the beef mixture, sprinkle the tops with cheesel.
Place in a 9-by 13-inch baking dish. Pour water in the bottom of the dish
and bake for 1 hour. Serve warm.

- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 231 Calories; 6g Fat (32.5%
calories from fat); 9g Protein; 19g Carbohydrate; 4g Dietary Fiber; 12mg
Cholesterol; 232mg Sodium. Exchanges: 1/2 Grain(Starch); 2 Vegetable; 1
Fat.
NOTES : 4 points per serving

*You can subsitute any grain such as barley, quinoa,
couscous, etc. I like to partially reconstitute the
harder grains in warm water to ensure they will cook
thoroughly.


This one is simply the original lightened with less oil and subbing brown rice for the white and ff cheese.
* Exported from MasterCook *
Cybergranny's Stuffed Tomatoes 2
Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories :
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
6 large tomatoes -- preferably beefsteak
2 tablespoons olive oil
2 cups onion -- diced
1 teaspoon garlic -- minced
6 tablespoons brown rice, long-grain -- *see Note
1/2 pound ground beef, 95% lean
1/4 cup pine nuts -- toasted
2 tablespoons parsley sprigs -- finely chopped
1 tablespoon dill -- finely chopped
1/4 teaspoon salt
1/8 teaspoon pepper -- freshly ground
1/2 cup mozarella cheese, fat free -- grated
1 cup water -- for pan
Preheat the oven to 375 degrees F.
Cut the top off of the tomatoes and clean out all of the pulp, leaving a
1/2-inch thick skin. Reserve the pulp. In a medium saute pan, heat the
olive oil over medium heat. Add the onion and saute until the onions are
golden brown, about 5 minutes. Add the garlic, reserved tomato pulp, and
rice, and simmer for 5 minutes. Add the beef, pine nuts, parsley, dill,
salt, and pepper. Stir to combine and continue cooking until beef is
browned.
Fill the tomatoes with the beef mixture, sprinkle the tops with cheesel.
Place in a 9-by 13-inch baking dish. Pour water in the bottom of the dish
and bake for 1 hour. Serve warm.

- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 274 Calories; 9g Fat (39.3%
calories from fat); 10g Protein; 21g Carbohydrate; 3g Dietary Fiber; 12mg
Cholesterol; 230mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 2
Vegetable; 1 1/2 Fat.
NOTES : 5 points per serving

*You can subsitute any grain for the rice.


* Exported from MasterCook *
Cybergranny's Stuffed Tomatoes 3
Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories :
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
6 large tomatoes -- preferably beefsteak
2 tablespoons olive oil
2 cups onion -- diced
1 teaspoon garlic -- minced
6 tablespoons bulgur -- *see Note
1/2 pound eggplant -- diced in 1/2" cubes
1/4 cup carrot -- finely diced
2 tablespoons parsley sprigs -- finely chopped
1 tablespoon dill -- finely chopped
1/4 teaspoon salt
1/8 teaspoon pepper -- freshly ground
1/2 cup mozarella cheese, fat free -- grated
1 cup water -- for pan
Preheat the oven to 375 degrees F.
Cut the top off of the tomatoes and clean out all of the pulp, leaving a
1/2-inch thick skin. Reserve the pulp. In a medium saute pan, heat the
olive oil over medium heat. Add the onion and saute until the onions are
golden brown, about 5 minutes. Add the garlic, reserved tomato pulp, and
bulgur, and simmer for 5 minutes. Add the eggplant, carrots, parsley,
dill, salt, and pepper. Stir to combine and continue cooking until
eggplant is partially cooked.
Fill the tomatoes with the eggplant mixture, sprinkle the tops with
cheese. Place in a 9-by 13-inch baking dish. Pour water in the bottom of
the dish and bake for 1 hour. Serve warm.

- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 144 Calories; 5g Fat (30.6%
calories from fat); 6g Protein; 21g Carbohydrate; 5g Dietary Fiber; 1mg
Cholesterol; 222mg Sodium. Exchanges: 1/2 Grain(Starch); 2 1/2 Vegetable;
1 Fat.
NOTES : This recipe is barely 3 points per serving

*You can subsitute any grain such as barley, quinoa,
couscous, etc. I like to partially reconstitute the
harder grains in warm water to ensure they will cook
thoroughly.

I also love playing with the spices. It is amazing the different way this will taste by just changing the spices. I love oregano, rosemary, fennel, or any combination of different spices.

[cybergranny]

Hello all. Today I was wondering what to fix for lunch. There was a nice bowl with bulgur already cooked in the fridge and I just looked around for a bunch of other things to throw in. It really turned out great and I am going to serve it again with dinner as a side dish with tonights chicken.

After I ate a nice portion of this, I scooped about 3/4 cup of my fresh yogurt into a parfait dish and added a handful of fresh blueberries. What a great lunch this was! I am full and happy but there really wasn't a large amount of volume in the meal. This is what I have been waiting for. To feel full on less food. Hooray for CORE!


* Exported from MasterCook *

Bulgur and Veggies

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 cups bulgur, cooked
1 cup green onions -- both white and green portion, sliced
2 cups yellow squash -- cut in 1/2" dice
2 cups portobello mushrooms -- remove gills and cut in 1/2" dice
2 cloves garlic -- minced
1/4 teaspoon salt
1/2 teaspoon pepper -- freshly ground
1/4 teaspoon oregano
1/4 teaspoon basil
1/4 cup fresh parsley -- chopped
6 small roma tomatoes -- cut in 1/2" dice
2 teaspoons olive oil

Cook bulgur either in water or broth and place in large bowl. Place one
teaspoon olive oil in hot non stick skillet and add the squash and onion.
Saute just until the squash

begins to brown. Pour into bowl with the bulgur. Add 1/4 cup water to
skillet and the chopped mushrooms, reduce heat to medium. Cook until the
water completely cooks out of the pan and the mushrooms are shrinking.
Add the garlic and saute for about one minute. Pour this into the bulgur
mixture. Add the spices and stir to combine.

When you serve, add the chopped tomato and combine. Serve either hot or
cold.

- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 125 Calories; 3g Fat (16.1%
calories from fat); 5g Protein; 24g Carbohydrate; 6g Dietary Fiber; 0mg
Cholesterol; 111mg Sodium. Exchanges: 1/2 Grain(Starch); 2 1/2 Vegetable;
1/2 Fat.

NOTES : This recipe is 2 points per serving and they are large
servings!

You can subsitute or add any veggie that you like.
Whatever is on hand!

[plcm111195]

I found this on the WW web site.

10 Incredible Core Sauces (http://www.weightwatchers.com/util/art/index_art.aspx?art_id=20521&tabnum=1&sc=2&subnav=food+ideas)
By Robin Vitetta-Miller, M.S. | 1/6/2005

Check out this great assortment of recipes designed to liven up any meal. And they are all Core-friendly! Whip up these sauces, dips and marinades in just minutes and serve them with chicken, turkey, fish and shellfish, lean beef, tofu, and even eggs. You can make every sauce here using pantry and refrigerator staples. Fact is, you probably have nearly every ingredient in your kitchen right now. When you need variety, whip up a new sauce. When you have leftovers, smother them with a sauce you haven't yet tried. All sauces can be made in advance and refrigerated for up to 3 days. Remember, a great sauce doesn't have to be complicated; it can be as easy as adding horseradish to ketchup.

1. Wild Mushroom Sauce
Perfect for turkey and ground sirloin meatballs.

2 tsp olive oil
1/4 cup minced shallots
2 cups sliced shiitake and/or cremini mushrooms (or a combination of wild mushrooms)
2 cups reduced-sodium chicken broth
1 tsp dried thyme
2 tbsp chopped fresh parsley
salt and ground black pepper

Heat oil in a large nonstick skillet over medium-high heat. Add shallots and cook 2 minutes. Add mushrooms and cook 3 to 5 minutes, until they start to release juice. Add chicken broth and thyme and bring to a simmer. Simmer 10 minutes, until sauce thickens (sauce should reduce to about 1 1/2 cups). Remove from heat, add parsley and season to taste with salt and black pepper.

Serves 4 (serving size: 1/3 cup)
POINTS® value per serving: 1



2. Sour Cream-Blue Cheese Dip
Superb dip for vegetables or topping for baked potatoes.

2/3 cup nonfat sour cream
1/3 cup nonfat blue cheese dressing
1 tbsp chopped fresh chives

Combine all ingredients in a medium bowl and mix well to combine. Refrigerate until ready to use.

Serves 4 (serving size: 1/4 cup)
POINTS value per serving: 1



3. Key West Marinade
Especially great with fish and shellfish.

3/4 cup reduced-sodium chicken or vegetable broth
2 tbsp chopped fresh parsley
2 tbsp fresh lime juice
1 tbsp dried onion flakes
2 tsp canola oil
1 tsp finely grated lime zest
1/4 tsp garlic powder
1/4 tsp ground black pepper

Combine all ingredients in a medium bowl and mix well to combine. Refrigerate until ready to use.

Serves 4 (serving size: 1/4 cup)
POINTS value per serving: 1



4. Cilantro-Soy Sauce with Scallions
Excellent dip for vegetables or marinade for chicken, turkey and pork tenderloin.

1/2 cup reduced-sodium chicken or beef broth
1/4 cup reduced-sodium soy sauce
1/4 cup chopped fresh scallions (green and white portions)
2 tbsp chopped fresh cilantro

Combine all ingredients in a medium bowl and mix well to combine. Refrigerate until ready to use.

Serves 4 (serving size: 1/4 cup)
POINTS value per serving: 0



5. Mandarin-Teriyaki Sauce
Spoon over skinless chicken and turkey, pork tenderloin, fish and shellfish or use as a marinade.

1/2 cup reduced-sodium teriyaki sauce
11 oz. can mandarin oranges in juice or water (not syrup), drained
2 tbsp diced red onion

Combine all ingredients in a medium bowl and mix well to combine. Refrigerate until ready to use.

Serves 4 (serving size: 1/4 cup)
POINTS value per serving: 1



6. Sweet and Hot Mustard Sauce
Great for fish and shellfish or as a dip for fresh vegetables.

1 cup nonfat sour cream
2 tbsp Dijon mustard
2 teaspoons Splenda sweetener (2 packets)
1 tsp hot sauce

Combine all ingredients in a medium bowl and mix well to combine. Refrigerate until ready to use.

Serves 4 (serving size: 1/4 cup)
POINTS value per serving: 1



7. Tangy Roasted Red Pepper Sauce
A perfect sauce for chicken, turkey and fish.

2 cups chopped roasted red peppers (from water-packed jar, or freshly roasted without oil)
2 cloves garlic, chopped
1 tbsp chopped fresh ginger
1 tsp Dijon mustard

Combine all ingredients in a blender and process until smooth. Refrigerate until ready to use.

Serves 4 (serving size: 3 tablespoons)
POINTS value per serving: 1



8. Sundried Tomato Sauce
Excellent dip with fat-free cheese or as a topping for chicken, turkey, fish, and lean beef.

1 cup sundried tomatoes (not oil-packed)
1/2 cup reduced-sodium chicken or vegetable broth
2 cloves garlic, chopped
2 tbsp fresh basil leaves
2 tbsp balsamic vinegar
2 tsp olive oil

Combine all ingredients in a blender and process until smooth. Refrigerate until ready to use.

Serves 4 (serving size: 1/4 cup)
POINTS value per serving: 1



9. Creamy Basil Pesto
Try this as a dip and sauce for chicken, fish, vegetables, and whole wheat pasta.

2 cups fresh basil leaves
1 cup nonfat sour cream
2 tbsp fat-free parmesan cheese
3 cloves garlic, chopped

Combine all ingredients in a blender and process until smooth. Refrigerate until ready to use.

Serves 4 (serving size: 1/4 cup)
POINTS value per serving: 1



10. Mango Chutney
Perfect for pork tenderloin, chicken and turkey.

2 cups chopped fresh mango
1/4 cup diced red onion
2 teaspoons Splenda sweetener (2 packets)
1 tbsp white wine vinegar

Combine all ingredients in medium saucepan and set pan over medium-high heat. Bring to a simmer and cook 10 to 15 minutes, until mango breaks down and sauce thickens (sauce should reduce to about 1 cup).

Serves 4 (serving size: 1/4 cup)
POINTS value per serving: 1

[lmfalbo]

I have a great core recipe that I love... but my family doesn't share my enthusiasm... maybe you all will! :) I got it off of the Healthy-Foods listserv.

Super Spinach Salad
Serves 6

2 Tablespoons balsamic vinegar
1 teaspoon dried tarragon
1/2 teaspoon Dijon mustard
1/4 cup olive oil
salt and pepper to taste
1 bag baby spinah (about 10 oz.)
1 - 2 avocados - peeled, pitted, and cubed
1 Tablespoon lemon juice
1 small red onion, thinly sliced
2 kiwis, peeled, sliced and quartered

In a small saucepan over medium heat, bring vinegar and tarragon to a boil; set aside to cool.

Whisk together the vinegar and mustard, then gradually add oil, beating until well blended. Season with salt and pepper.

Place spinach in large mixing bowl. In medium bowl, generously drizzle lemon juice over avocado cubes before tossing in salad to prevent browning and to enhance flavor.

Gently mix avocados, onions, and kiwi into spinach. Pour salad dressing over the top and toss evenly to coat.

[cybergranny]

Here are the recipes I posted today on the CORE board. I thought that I should get them in here as well.

* Exported from MasterCook *

This one takes some prep time but is well worth the effort. You can of course sub regular pasta but you will certainly have to be careful in doing so. When I made this I peeled the eggplant because I just don't like the taste of the skin.

Baked Eggplant Parmigiana over Whole-Wheat Noodles
http://photos22.flickr.com/27139194_e1d9588aee_t.jpg
Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories :
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 serving olive oil cooking spray (5 one-second
sprays per serving)
1 cup rolled oats -- quick cooking variety
1 tsp garlic powder
1 tsp dried oregano
1/2 tsp salt
1/3 cup milk, skim
1 1/2 pound eggplant -- sliced crosswise into 1/2-inch-thick slices (about 1 large)
2 Tbsp grated fresh Parmesan cheese -- Kraft or other brand
12 oz whole-wheat spaghetti
28 oz diced tomatoes -- with green pepper, celery and onion
16 oz tomato sauce
8 oz mozarella cheese, fat free

Preheat oven to 400ºF. Coat a large baking sheet with cooking spray.
In a shallow dish, combine oats, garlic powder, oregano and salt. Place
milk in a separate shallow dish. Dip eggplant slices into milk and then
into oat mixture; press oat mixture onto both sides of eggplant with
hands. Place coated eggplant slices on prepared baking sheet and sprinkle
with grated topping; lightly spray surface with cooking spray. Place in
oven and bake 30 minutes.
Meanwhile, cook spaghetti according to package directions; drain and
transfer to a large bowl. Cover spaghetti to keep warm.
In a medium bowl, combine diced tomatoes and tomato sauce. Reserve 2/3 cup
of sauce mixture and pour remaining sauce mixture over spaghetti; toss to
combine.
Remove eggplant from oven and spoon reserved tomato sauce over top; top
with mozzarella cheese. Return eggplant to oven and bake until cheese is
browned and bubbly, about 10 to 15 minutes more. (Note: If cheese does not
brown, broil for an additional 1 to 2 minutes.)
Place spaghetti on plates or in shallow bowls and arrange eggplant slices
over top. Yields about 1 1/4 cups of spaghetti and 3 baked eggplant slices
per serving.
Description:
"What do you call tender, seasoned eggplant slices, smothered with
bubbling mozzarella cheese and tomato sauce? Delicious!"
S(Internet Address):
"http://www.weightwatchers.com/food/...recipeId=105051 (http://www.weightwatchers.com/food/rcp/index.aspx?recipeId=105051)"
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 550 Calories; 4g Fat (6.7% calories
from fat); 30g Protein; 107g Carbohydrate; 17g Dietary Fiber; 6mg
Cholesterol; 1365mg Sodium. Exchanges: 5 Grain(Starch); 0 Lean Meat; 5
Vegetable; 0 Non-Fat Milk; 1/2 Fat.

NOTES : If you are counting points, this works out to about 10
points per serving. Note also that there are 17 grams of
fiber per serving!


* Exported from MasterCook *

My goodness but this is a good recipe! It tastes great alone or over chicken or pork or just as a side for anything. When I made it, I was tired of cumin from several Mexican food days so I omitted the cumin and added a smashed clove of fresh garlic. It was too good for words!

Black Bean, Mango and Tomato Salad

http://photos23.flickr.com/27139197_ec31567aaa_t.jpg
Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories :
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 3/4 cup mangos -- diced, divided (about 1 large mango)
3 Tbsp lime juice -- fresh
3 Tbsp water
2 Tbsp olive oil
1/2 tsp ground cumin
1/2 tsp salt
15 oz black beans, canned -- drained and rinsed
1 cup tomatoes -- diced
1/2 cup onions -- sweet, diced
1/4 cup mint leaves -- or cilantro, fresh, cut into thin slivers
1 Tbsp jalapeno peppers, canned -- or fresh, minced (if using fresh, do not touch seeds with bare hands)

In a large bowl, mash 1/4 cup of diced mango with a fork. Whisk in lime
juice, water, oil, cumin and salt.
Add remaining diced mango, beans, tomato, onion, mint and jalapeno to
bowl; toss to mix and coat. Serve immediately or cover and refrigerate up
to 1 day. Yields about 1 cup per serving.
Description:
"Mashed mango helps replace some of the oil in this refreshing summer
salad. Add grilled chicken or pork for a super-easy complete meal."
S(Internet Address):
"http://www.weightwatchers.com/food/...recipeId=105201 (http://www.weightwatchers.com/food/rcp/index.aspx?recipeId=105201)"
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 221 Calories; 8g Fat (31.8%
calories from fat); 7g Protein; 32g Carbohydrate; 9g Dietary Fiber; 0mg
Cholesterol; 630mg Sodium. Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 1
Vegetable; 1 Fruit; 1 1/2 Fat.

NOTES : If you are counting points, this is 4 points per serving.



* Exported from MasterCook *

Using different grains are what make this program fun! You can have them as breakfast in cereal form, lunch as a salad, and dinner as a side and you can even add fruit for a tasty dessert. This one is my new favorite bulgur recipe for a side dish! I used reduced sodium, fat free chicken broth in place of the veggie broth.

Caramelized Onion, Mushroom and Bulgur Pilaf

http://photos21.flickr.com/27139200_64790d7e18_t.jpg
Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories :
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 cup vegetable broth -- use mushroom broth if available
1 cup bulgur
1 cup water
2 tsp olive oil
1 1/2 cup onions -- chopped
8 oz mushrooms -- baby Bella (young Portobellos), thinly sliced
4 cup spinach -- baby, fresh
1/4 tsp salt -- or to taste
1/4 tsp black pepper -- or to taste

Bring broth, bulgur and water to a boil in a medium saucepan over
medium-high heat. Cover, reduce heat to low and simmer until bulgur is
tender, about 10 to 12 minutes.
Meanwhile, heat oil in a large nonstick skillet over medium-high heat. Add
onion and cook over medium heat, stirring occasionally, until onions are
golden and tender, about 8 minutes. Add mushrooms and cook, stirring
occasionally, until mushrooms are golden and tender, about 5 minutes. Add
spinach, salt and pepper and cook, stirring, until spinach wilts, about 1
minute more.
Spoon bulgur into skillet; stir over low heat until well-combined. Yields
about 3/4 cup per serving.
Description:
"Sweet onions and earthy mushrooms are combined with spinach and
bulgur in this hearty side dish. Buy pre-sliced mushrooms; frozen,
chopped onions; and bagged baby spinach for speedy preparation."
S(Internet Address):
"http://www.weightwatchers.com/food/...recipeId=102961 (http://www.weightwatchers.com/food/rcp/index.aspx?recipeId=102961)"
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 176 Calories; 3g Fat (16.2%
calories from fat); 7g Protein; 32g Carbohydrate; 7g Dietary Fiber; 1mg
Cholesterol; 654mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1 Vegetable;
1/2 Fat.

NOTES : If you are counting points, this is 3 points per serving.



* Exported from MasterCook *

I haven't made this one yet but what's not to like about scrambled eggs and home fries?

Cheesy Scrambled Egg Whites with Home Fries

http://photos23.flickr.com/27139213_e9f52f4ea7_t.jpg

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories :
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 cups red potatoes -- diced
2 serving cooking spray (5 one-second sprays per
serving)
1/2 cup scallions -- chopped (use both green and white parts)
1/3 cup water
1 cube chicken bouillon cube -- without MSG (about 4 g)
1 Tbsp red wine vinegar
3/4 tsp paprika
1/4 tsp salt -- or to taste
1/4 tsp black pepper -- freshly ground, or to taste
12 large egg whites
4 oz American reduced-fat cheese slices -- or other brand, thinly sliced or shredded

Place potatoes in a medium saucepan and pour over enough water to cover
them. Set pan over high heat and bring to a boil. Boil until potatoes are
fork-tender, about 8 minutes; drain.
Coat a large nonstick skillet with cooking spray and set pan over
medium-high heat. Add potatoes, scallions, 1/3 cup of water, bouillon
cube, vinegar and paprika; bring to a simmer. Cook until liquid is
absorbed (or evaporates) and potatoes are golden, stirring frequently,
about 5 minutes. Remove potatoes from heat and season to taste with salt
and pepper.
Coat a second large nonstick skillet with cooking spray (or spoon potatoes
onto a serving plate, cover to keep warm, and reuse skillet) and set pan
over medium-high heat. Add egg whites and cheese and cook until whites are
cooked through, stirring frequently, about 3 to 5 minutes; season to taste
with salt and pepper. Yields about 1/2 cup of eggs and 1/2 cups of home
fries per serving.
Description:
"These easy, cheesy scrambled eggs are made lighter with fat-free
cheese and egg whites. And with chicken bouillon and red wine vinegar,
the home fries are melt-in-your-mouth delicious."
S(Internet Address):
"http://www.weightwatchers.com/food/...recipeId=100511 (http://www.weightwatchers.com/food/rcp/index.aspx?recipeId=100511)"
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 185 Calories; 4g Fat (20.9%
calories from fat); 18g Protein; 19g Carbohydrate; 2g Dietary Fiber; 14mg
Cholesterol; 895mg Sodium. Exchanges: 1 Grain(Starch); 2 Lean Meat; 0
Vegetable; 1/2 Fat; 0 Other Carbohydrates.

NOTES : If you are counting points, this is 4 points per serving.


* Exported from MasterCook *

Another one I haven't made yet but it just sounds so very good! I will probably use Mahi or Orange Roughy for the fish though.

Cod Florentine
http://photos21.flickr.com/27139198_a82d63b969_t.jpg

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories :
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 serving cooking spray (5 one-second sprays per
serving)
1 1/4 pound cod -- four 5 oz pieces
1/8 tsp salt -- or to taste
1/8 tsp black pepper -- or to taste
10 oz frozen spinach -- thawed and well-drained (squeeze spinach to remove excess water)
1/4 cup sour cream, ff
1/4 cup onions -- chopped
1/2 tsp garlic powder
3 cup summer squash -- steamed (yellow squash)

Preheat oven to 400ºF. Coat a shallow baking pan with cooking spray.
Season both sides of cod with salt and black pepper. Place fish in
prepared pan and set aside.
In a food processor, combine spinach, sour cream, onion and garlic powder;
process until smooth. (Note: If you don't have a food processor, combine
spinach ingredients in a blender or mix together by hand.)
Spoon spinach mixture evenly over cod in pan. Cover pan with foil and bake
10 minutes. Uncover and bake until fish is fork-tender, about 5 minutes
more. Yields 1 piece of cod, about 1/3 cup of spinach mixture and 3/4 cup
of squash per serving.
Description:
"Creamy, garlicky spinach tops our fresh cod fillets. Your catch of
the day couldn't be any more delicious!"
S(Internet Address):
"http://www.weightwatchers.com/food/...recipeId=100551 (http://www.weightwatchers.com/food/rcp/index.aspx?recipeId=100551)"
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 165 Calories; 1g Fat (7.4% calories
from fat); 29g Protein; 9g Carbohydrate; 4g Dietary Fiber; 61mg
Cholesterol; 210mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 1
1/2 Vegetable; 0 Fat.

NOTES : If you are counting points, this is 3 points per serving.



* Exported from MasterCook *

This is a real keeper! Both sweet and spicy and it cooks itself!

Mexican-Style Pork and Sweet Potato Slow Cooker Stew

http://photos22.flickr.com/27139204_5295325afa_t.jpg
Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories :
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 tablespoon poblano pepper -- or any chili type
1 pound pork loin, lean, boneless -- cut into 1-inch cubes
1/2 cup chicken broth, ff, reduced sodium
1 1/2 cups sweet potatoes -- peeled and cut into 1-inch cubes
1/2 cup onion -- chopped
14 1/2 oz canned diced tomatoes -- fire-roasted, undrained
1/2 tsp ground cumin
1/2 tsp salt
1/4 tsp black pepper
1 Tbsp lime juice -- fresh

Turn on a stovetop burner and place poblano chile over open flame;
carefully turn to char on all sides. Place poblano in a plastic or paper
bag; close bag and set aside 10 minutes to steam. Rub poblano skin off
with hands under cold running water; core, seed and dice poblano. (Note:
If you have an electric range, broil poblano on high, 3 inches from flame,
turning occasionally, until charred on all sides. Follow remaining
directions above.)
Place pork in a 5-quart slow cooker. Add broth, sweet potato, onion,
poblano chile, tomatoes, cumin, salt and pepper; stir. Cover and cook on
LOW setting for 6 to 7 hours. Add lime juice and stir well. Yields about 1
1/2 cups per serving.
Description:
"Ready for Cinco de Mayo? Turn up the heat in this Mexican stew by
stirring in a quarter- to half-cup of your favorite salsa just before
serving. Then add a dollop of fat-free sour cream as a garnish to cool
the palette."
S(Internet Address):
"http://www.weightwatchers.com/food/...recipeId=103781 (http://www.weightwatchers.com/food/rcp/index.aspx?recipeId=103781)"
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 220 Calories; 5g Fat (21.4%
calories from fat); 23g Protein; 20g Carbohydrate; 4g Dietary Fiber; 51mg
Cholesterol; 668mg Sodium. Exchanges: 1 Grain(Starch); 3 Lean Meat; 1/2
Vegetable; 0 Fruit; 0 Fat.

NOTES : If you are counting points, this is 4 points per serving.



* Exported from MasterCook *

I made this Sunday to take to my son's house because they don't eat the kind of food that I do usually. Well, it was the first thing that was gone and everyone wanted more! I subsituted garbanzo beans for the corn because I can't eat corn but I bet it would be even better with the corn!

mushroom barley salad

http://photos22.flickr.com/27139193_48d763546d_t.jpg
Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories :
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/2 cup barley -- uncooked
2 cup water
1/2 pound mushrooms -- white, sliced
15 1/2 oz yellow corn, canned
4 medium scallions -- sliced
2 1/2 tsp lemon zest -- finely grated (zested)
2 1/2 Tbsp lemon juice -- fresh
2 cup cherry tomatoes -- halved
1 tsp olive oil
1 1/2 tsp salt
1/2 tsp black pepper

In a medium pan, bring barley and water to a boil. Cover, reduce heat to
simmer and cook until tender, about 20 minutes; drain and rinse.
Combine barley with remaining ingredients. Yields about 1 cup per serving.
Description:
"Try this salad, rich in grains and vegetables, as a side dish or a
starter. Feel free to add in any vegetables you have on hand."
S(Internet Address):
"http://www.weightwatchers.com/food/...?recipeId=55301 (http://www.weightwatchers.com/food/rcp/index.aspx?recipeId=55301)"
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 133 Calories; 2g Fat (10.9%
calories from fat); 5g Protein; 28g Carbohydrate; 5g Dietary Fiber; 0mg
Cholesterol; 701mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1 Vegetable; 0
Fruit; 0 Fat.

NOTES : If you are counting points, this is 2 points per serving.



* Exported from MasterCook *

I actually did make this and freeze it. I wanted to see how it tasted after being frozen. It turned out fine but since I didn't eat it without freezing it first, I don't know if it is actually better if you don't do that.

Mustard-Dill Chicken in Foil Packs (Freezer-friendly)

http://photos22.flickr.com/27139202_404978ebe3_t.jpg
Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories :
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/4 cup Dijon mustard
1/4 cup yogurt, skim milk
1/2 tsp garlic salt
1 Tbsp dill weed -- dried
1 pound chicken breasts, no skin, no bone, R-T-C

Preheat oven to 350°F.
Combine mustard, yogurt, garlic salt and dill in a small bowl. Thoroughly
coat chicken with mustard sauce.
Cut 4 sheets of aluminum foil large enough to wrap each chicken breast
individually. Place a prepared chicken breast on each piece of foil.
Gather foil loosely around chicken and fold over to seal.
Place foil packs on a nonstick baking sheet. Bake for 20 minutes. Using
oven mitts and keeping your face away from steam, open foil. Broil chicken
on foil until lightly browned and cooked through, about 3 to 5 minutes
more.
Freezing and thawing instructions: If freezing, bake chicken for 20
minutes only. When foil packs are cool to the touch, place in plastic
freezer bags and freeze. When ready to use, thaw chicken in the
refrigerator, remove foil and cook at 350°F until chicken is golden brown,
about 10 to 15 minutes.
This recipe is part of our Cook Ahead and Freeze Series. Find
mouth-watering recipes that'll help you put meals on the table in minutes
during stressful or busy times. Homemade 'fast food' was never so easy and
healthy 'frozen dinners' never tasted so good! Try some of our other
fabulous freezable recipes such as Chile-Spiced Red Snapper and Couscous
Stew, Turkey and Mango Picadillo, Mexican Meatloaf and Roasted and Stuffed
Smothered Eggplant.
To learn more about Stonyfield Farm products, click here.
Description:
"Cooking this dish in foil helps steam the chicken so it stays moist.
Not a fan of dill? Try another spice, such as curry or hot paprika."
S(Internet Address):
"http://www.weightwatchers.com/food/...recipeId=103161 (http://www.weightwatchers.com/food/rcp/index.aspx?recipeId=103161)"
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 156 Calories; 4g Fat (21.8%
calories from fat); 27g Protein; 3g Carbohydrate; 1g Dietary Fiber; 70mg
Cholesterol; 518mg Sodium. Exchanges: 3 1/2 Lean Meat; 0 Vegetable; 0
Non-Fat Milk; 0 Fat; 0 Other Carbohydrates.

NOTES : If you are counting points, this is 4 points per serving.



* Exported from MasterCook *

This one is my new favorite recipe! I use it for, drumroll,,,,,,,,croutons! I love croutons in my salad but when I use these instead, I don't miss them one bit! They are a great thing to have around. You are only limited by your imagination!

Roasted Chickpeas

http://photos21.flickr.com/27139212_21f9add5ee_t.jpg

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories :
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 serving olive oil cooking spray (5 one-second
sprays per serving)
2 cups chickpeas, canned -- drained and rinsed
1/4 tsp garlic powder
1/8 tsp red pepper flakes

Preheat oven to 350ºF. Lightly coat a rimmed baking sheet with cooking
spray.
Spread chickpeas on baking sheet and sprinkle with garlic powder and red
pepper; toss to coat.
Roast on bottom rack of oven, shaking pan about every 15 minutes, until
browned and slightly crunchy, about 45 to 50 minutes. (The chickpeas will
still be somewhat soft. Cook longer for desired texture.) Cool before
serving. Yields about 1/2 cup per serving.
Description:
"A low-fat snack alternative to cocktail nuts, these spicy beans also
taste great tossed into salads."
S(Internet Address):
"http://www.weightwatchers.com/food/...?recipeId=50326 (http://www.weightwatchers.com/food/rcp/index.aspx?recipeId=50326)"
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 143 Calories; 1g Fat (8.5% calories
from fat); 6g Protein; 27g Carbohydrate; 5g Dietary Fiber; 0mg
Cholesterol; 359mg Sodium. Exchanges: 2 Grain(Starch); 0 Fat.

NOTES : If you are counting points, this is 2 points per serving.


* Exported from MasterCook *

I haven't made this yet but since I eat a lot of egg white omelets, it will come up soon I am sure.

Spanish Omelet
http://photos21.flickr.com/27139215_5d19630823_t.jpg

Recipe By :
Serving Size : 1 Preparation Time :0:00
Categories :
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 large eggs
2 large egg whites
1/8 tsp salt -- or to taste
1/8 tsp black pepper -- or to taste
2 tsp olive oil
1 medium scallions -- finely chopped
1/2 cup tomato -- seeded and diced
1 tablespoon olives -- sliced
1 Tbsp green chili peppers -- diced (canned)
2 Tbsp cheddar cheese, ff -- or other brand

Whisk together egg, egg white, salt and pepper in a small bowl until just
blended; set aside.
In a large, nonstick omelet pan, heat oil over medium heat. Add egg and
tilt pan so eggs cover entire pan bottom. Cook, without stirring, until
bottom of eggs begins to set, about 30 seconds. Sprinkle scallion,
tomatoes, olives, chili peppers and cheese evenly across eggs.
Tilt pan upward at a slight angle and jerk handle sharply toward you to
slide eggs toward the far side of pan. Free any stuck egg with spatula.
Cook, moving pan back and forth over heat, until eggs are cooked through,
about 3 to 4 minutes. Fold in half to serve.
Description:
"Bored of hot cereal? Wake up to this filling egg dish packed with
fresh flavors and just the right amount of spice."
S(Internet Address):
"http://www.weightwatchers.com/food/...recipeId=100511 (http://www.weightwatchers.com/food/rcp/index.aspx?recipeId=100511)"
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 247 Calories; 15g Fat (55.8%
calories from fat); 19g Protein; 8g Carbohydrate; 2g Dietary Fiber; 214mg
Cholesterol; 671mg Sodium. Exchanges: 0 Grain(Starch); 1 1/2 Lean Meat; 1
Vegetable; 0 Fruit; 2 1/2 Fat.

NOTES : If you are counting points, this is 6 points per serving.



* Exported from MasterCook *

I haven't made this yet either but it looks great doesn't it?

Spinach and Cheddar Frittata
http://photos22.flickr.com/27139219_e6020b6d68_t.jpg

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories :
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
4 large eggs
2 large egg whites
1 cup spinach -- fresh, baby leaves, chopped
2 Tbsp scallions -- finely chopped
1/4 tsp salt
1/4 tsp black pepper
1 serving cooking spray (5 one-second sprays per
serving)
1/2 cup cheddar cheese, ff

Preheat oven to 400°F. Beat together eggs and egg whites in a large bowl;
stir in spinach, scallion, salt and pepper.
Coat a 12-inch ovenproof nonstick skillet with cooking spray; heat skillet
over medium heat. Pour egg mixture into skillet and cook until partially
set, about 5 minutes.
Sprinkle cheese over eggs. Bake in oven until cheese softens and eggs firm
up, about 5 minutes. Remove from oven and let stand 1 minute before
cutting into 8 wedges. Yields 2 pieces per serving.
Description:
"Need a last minute Mother's Day brunch recipe? Try this cheesy
frittata made easy with store-bought shredded cheese and a bag of
pre-washed spinach (just rinse at home)."
S(Internet Address):
"http://www.weightwatchers.com/food/...?recipeId=99571 (http://www.weightwatchers.com/food/rcp/index.aspx?recipeId=99571)"
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 108 Calories; 5g Fat (44.6%
calories from fat); 13g Protein; 1g Carbohydrate; trace Dietary Fiber;
214mg Cholesterol; 377mg Sodium. Exchanges: 0 Grain(Starch); 1 Lean Meat;
0 Vegetable; 1/2 Fat.

NOTES : If you are counting points, this is 3 points per serving.

[cybergranny]

Hello all. I have found a really good and really easy recipe for chicken chili. It is very, very good and made in a crockpot so what could be simpler? I have added my changes to the recipe below and I served it last night to rave reviews accompanied by my corn muffins and the Key Lime Pie (minus the crust) for dessert! I hope you will try this. I have also posted it to my recipes in the CORE recipe forum.


* Exported from MasterCook *http://www.pillsbury.com/images/recipes/beautyshots/r14723fp.jpg
Slow-Cooked White Chili with Chicken
Recipe By :
Serving Size : 6 Preparation Time :0:15
Categories : Casseroles
Amount Measure Ingredient -- Preparation Method
Start to Finish Time:
"10:15"

-------- ------------ --------------------------------
1 lb. chicken breast, no skin, no bone, R-T-C -- cut into 1" cubes
30 ounces great northern beans, canned -- *2 cans, rinsed well
1 medium onion -- chopped
1 clove garlic -- minced
2 teaspoons dried oregano leaves
1/4 teaspoon salt
1 can cream of chicken soup, condensed -- **(10 3/4-oz.)
5 cups water
1 teaspoon cumin
1 teaspoon hot pepper sauce -- ***
4 1/2 ounces Chopped Green Chiles -- 1 small can, diced
Fresh sage -- if desired
1. In 3 1/2 or 4-quart slow cooker, combine chicken, beans, onion,
garlic, oregano, salt, soup and water; mix well.
2. Cover; cook on low setting for 8 to 10 hours or until beans are tender
and chicken is no longer pink.
3. Just before serving, stir in cumin, hot pepper sauce and chiles. Serve
with additional hot sauce if desired. Garnish with sage.

My version: I used canned beans and cut the cooking time in half, I
increased the pepper sauce from 1/4 teaspoon to 1 teaspoon and I cut the
chicken into cubes instead of strips as the original called for. I
actually added no salt and it didn't need it. I placed all the
ingredients in the crock before cooking as I think the flavor is better
when all the spices are added at the beginning. It turned out delicious
and the cooking time in the small crockpot was only 4 hours using the
canned and rinsed beans.

- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 305 Calories; 5g Fat (15.0%
calories from fat); 29g Protein; 36g Carbohydrate; 8g Dietary Fiber; 50mg
Cholesterol; 492mg Sodium. Exchanges: 2 Grain(Starch); 3 Lean Meat; 1/2
Vegetable; 1/2 Fat; 0 Other Carbohydrates.


NOTES : * The recipe calls for dried beans, one pound.
** I used Healthy Request soup for the reduced fat and
sodium.
*** I increased the recipe from 1/4 teaspoon to 1
teaspoon.

For those counting points, this recipe is 6 points for a 1
1/2 cup serving.

[cybergranny]

Here is another nice and easy recipe.




* Exported from MasterCook *

Chicken à la King Expresshttp://ww1.reciperewards.com/imgs/recipes/11477.jpg

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Low Fat

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
3 chicken breasts, no skin, no bone, R-T-C -- cooked and diced
1 can cream of celery soup, condensed -- (10-3/4 ounces)
1/2 cup sliced green onions
1/2 cup sliced mushrooms
2 tablespoons milk, skim
1 clove garlic -- minced
1/2 teaspoon salt
1/4 teaspoon white pepper
2 English muffin, whole-wheat -- halved

1. Preheat oven to 450°F. Combine chicken, soup, green onions, mushrooms,
milk, garlic, salt and pepper in medium bowl; mix well. Spray 4 (6-ounce)
custard cups with nonstick cooking spray; place equal portions of chicken
mixture in each cup. Top with English muffin halves, split sides down.

2. Place custard cups on baking sheet; bake 13 to 15 minutes or until
muffins are golden brown and chicken mixture is hot and bubbly. Invert
custard cups onto serving dishes.

- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 331 Calories; 8g Fat (22.4%
calories from fat); 44g Protein; 20g Carbohydrate; 3g Dietary Fiber; 115mg
Cholesterol; 1052mg Sodium. Exchanges: 1 Grain(Starch); 5 1/2 Lean Meat;
1 Vegetable; 0 Non-Fat Milk; 1/2 Fat.



NOTES : This recipe is 7 points per serving if you are counting
points.

To make it CORE, I omit the muffin and spread the mixture
over a halved CORE corn muffin. I don't like the taste of
cream of celery soup so I use Healthy Reques cream of
chicken soup and add 1/2 cup of diced celery to the
recipe. I think I like it better this way!

[DrJulieAnn]

Bump (should this thread get a sticky??)

[GroovyLoser]

Barbara!!! I keep meaning to tell you what I've been thinking for awhile now:

I'm so happy you've gone CORE!!! :headover:

[judyjudyjudy]

So-o-o many good recipes here. Bumping up to save! :)

[Misscrab69]

i just want to say thank you for doing the core recipes online , for me id never figure out how to make things like this , i was doing points and doing so bad , i decided to try core but wasnt sure how to make stuff , well this answeres everything for me , you just made this real easy on me , i think ill make it now , thanks again and looking forword to seeing more posted kimberly:exercise2 :headover: :p

[jfboots]

I too want to thank you for taking the time to post all of these wonderful recipes, but I have a question about the white chili?? cream of chicken soup?? is that core??

THANKS!!:confused:

[dardee]

hi everyone

i just made a wonderful dinner using cybergranny's core stuffing recipe. i just made the stuffing from her recipe. then i spread it out in a oblong glass cake pan. i placed on top of it 5 boneless skinless chicken breasts[which i cut up into strips. on top of that i poured one glass jar of gravy. now, i know the gravy isn't core, but the jar stated it was 6 -1/4 cup servings at 25 calories each and only 1/2 gram of fat each. so the entire jar was only 3 points. everyone loved it. it is definately a comfort type food for me. i baked it for 25 minutes at 350. it is very filling, so you really couldn't eat much. for myself, i would easily get about 8 servings. i will be freezing the left overs in individual containers for lunches.
thanks for all the great recipes cybergranny. you make doing core easy!

dardee:headover:

[The Rollercoaster Stops Here]

Hey There........

Just posting another testimonial for Cybergranny's Core Stuffing recipe. I give it top marks all round :D .

As this is Canadian Thanksgiving, I stuffed the turkey, as per usual.........and I was really pleased to see how well it turned out.........and how tasteful it was.

Thanks Barbara.......:kiss:

Karen

PS/ I have lots left over for freezing. I hope it freezes well :D

[Saundra]

I've been checking out these recipes and all I have to say is THANKS.

I'll be busy trying these for months.

[cybergranny]

Thank you one and all! I am so glad to be back and even though I am back doing FLEX, I eat more CORE meals than I do FLEX, I just stay within my points. So, there will be more CORE recipes to come from me. I posted a thread with new recipes below earlier today and then noticed that a 'sticky' had been made of this one so I will transfer those recipes here to this thread and then post all future recipes to this one! Have a great time with the CORE recipes!

Great fall recipes
I am sorry that I haven't posted recipes for you guys sooner. I have a bunch of them but it takes so long to get them in Master Cook and upload the pictures too that I just kept putting it off. I just wanted all of you to know that I still love the CORE foods and how you feel satisfied all the time but I just had the hardest time with thinking that for the most part I needed to give up bread. What works for me now is to do the FLEX plan with a lot of CORE foods. Sounds nuts, but it works because even though I know that I can have the bread now, I don't eat much of it at all! I think the problem was that I kept telling myself that I couldn't have it because I eat almost exclusively CORE meals with the exception of bread now and then and a couple of other things. Anyway, here are some nice recipes for the fall table and they are fast! I will post them on the CORE recipe board too so they won't get lost.



* Exported from MasterCook *http://static.flickr.com/30/55915994_8481c5f60c_m.jpg
Chicken Couscous Delight
Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories :
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 pounds chicken thighs, no skin, R-T-C -- and boned, cut into 1" chunks
1/2 cup onion -- coarsely chopped
3 cloves garlic -- minced
28 ounces crushed tomatoes -- canned
14 1/2 ounces chicken broth, ff, reduced sodium -- canned
16 ounces frozen mixed vegetables
1/2 teaspoon ground cinnamon
1/2 teaspoon salt
1/2 teaspoon black pepper
10 ounces couscous -- uncooked
Coat a 6 quart soup pot with nonstick cooking spray. Add chicken, onion
and garlic; cook over medium high heat 8 to 10 minutes, or until browned.
Add tomatoes, chicken broth, vegetables, cinnamon, salt, and pepper; bring
to a boil. Reduce heat to low, cover and simmer 15 to 20 minutes, or
until chicken is no longer pink inside.
Stir in couscous, cover and remove from heat. Let stand 4 to 5 minutes,
or until couscous is tender. Fluff with a fork and serve.
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 355 Calories; 5g Fat (12.8%
calories from fat); 21g Protein; 58g Carbohydrate; 8g Dietary Fiber; 35mg
Cholesterol; 426mg Sodium. Exchanges: 2 1/2 Grain(Starch); 1 1/2 Lean
Meat; 4 Vegetable; 0 Fat.

NOTES : If you are counting points this is 7 points per serving.



* Exported from MasterCook *http://static.flickr.com/25/55916001_fbfb02f980_m.jpg
Hearty Tuscan Soup
Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories :
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 tablespoon olive oil
1 clove garlic -- finely chopped
1 cup celery -- sliced
1/4 cup leeks -- chopped, white part only
1 teaspoon dried basil -- crushed
42 ounces chicken broth, ff, reduced sodium -- three 14 oz cans
1 cup carrots -- sliced
1/2 cup okra -- fresh or frozen and thawed, sliced
1 1/2 cups chicken breasts, no skin, no bone, R-T-C -- cooked and chopped
19 ounces cannellini beans -- canned, rinsed and drained
14 1/2 ounces diced tomatoes -- with Italian style herbs, undrained
Heat oil in nonstick Dutch oven over medium high heat. Cook garlic,
celery, leeks and basil in oil 3 to 4 minutes, stirring frequently, until
vegetables are tender.
Increase heat to high. Add broth and carrots; cover and heat to boiling.
Reduce heat to medium low. Add okra; cover and simmer 10 minutes.
Stir in remaining ingredients. Cook 6 to 8 minutes or until thoroughly
heated.
Description:
"What is better when the weather cools down than a big bowl of soup
that is more like a stew?"
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 422 Calories; 5g Fat (10.1%
calories from fat); 35g Protein; 62g Carbohydrate; 16g Dietary Fiber; 36mg
Cholesterol; 79mg Sodium. Exchanges: 3 1/2 Grain(Starch); 3 Lean Meat; 1
1/2 Vegetable; 1/2 Fat.

NOTES : Serving size is 1 1/2 cups. This recipe can be made start
to finish in 30 minutes.

If you are counting points, this recipe is 8 points per
serving but it has 16 grams of fiber!



* Exported from MasterCook *http://static.flickr.com/31/55915998_473740c762_m.jpg
Skillet Beef, Veggies, and Brown Rice
Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories :
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 cups chicken broth, ff, reduced sodium
1 1/2 cups instant brown rice -- uncooked
1 cup carrot -- sliced
2 teaspoons vegetable oil
1/2 pound round steak -- trimmed of fat and cut into thin strips
1/4 cup onion -- chopped
1 cup sugar snap peas -- strings removed
1 teaspoon Italian seasoning
1 teaspoon garlic powder
1/4 teaspoon salt
1/4 teaspoon pepper
In a two quart saucepan, heat broth to boiling. Stir in rice and carrots;
return to boiling. Reduce heat; cover and simmer 6 to 8 minutes or until
carrots are crisp tender. Remove from heat; let stand five minutes.
Meanwhile, in a 12-inch skillet, heat oil over medium high heat. Add beef
and onion; cook about 8 minutes, stirring frequently, until beef is brown
and onion is tender.
Stir in cooked rice mixture, snap peas, Italian seasoning, garlic powder,
salt and pepper. Cover and cook about 3 minutes, stirring occasionally,
jut until peas are tender (add a small amount of water to mixture if it
becomes dry before peas are tender).
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 342 Calories; 9g Fat (24.4%
calories from fat); 16g Protein; 49g Carbohydrate; 4g Dietary Fiber; 34mg
Cholesterol; 193mg Sodium. Exchanges: 3 Grain(Starch); 1 1/2 Lean Meat; 1
Vegetable; 1 Fat.

NOTES : If you are counting points, this recipe is 7 points per
serving.

[georgiarain4]

Thank you for posting all of these wonderful core receipes. Sometimes it get tough on Core. This will help me switch things up a bit. How exciting.

[ThinkingThin28]

I am fixing to give the core program a try. I have been unsuccessful with the point system. I mean i have lost but i find it difficult to keep track of them all. Even with my log book which sometimes i don't always have with me. All these recipes will surely help me get started. I am glad i found this forum!:jump_jack

[judyjudyjudy]

Thanks granny! I'm thinking about switching back to CORE especially after looking over the great recipes once again. So many to choose from and they all look so yummy.

Just one question, excuse me for being naive, but I noticed whenever you use chicken in a recipe, you add R-T-C. I've wracked my brain (small as it may be) to try and figure out what that stands for. At first I thought it had something to do with removing the skin, but that wouldn't fit. Or does it have something to do with cutting it up in small cubes? Please enlighten me. Thank You. :o

[ThinkingThin28]

i was wondering the same thing!:crazy:

[suechemist]

With alot of searching I finally found reference to R-T-C. It means ready-to-cook so it would be the uncooked weight. :wave: Sue

[judyjudyjudy]

Thanks Sue, for taking the time to research that for us! :wave:

[cybergranny]

Hi all! I don't know if any of you have been in the Mess Hall lately, but I am back posting recipes so I thought you might like to have the CORE recipes posted here. I hope you will try some. I love eating CORE meals! I will edit and get some more over here. In the meantime, try something new!!!!!!!




* Exported from MasterCook *http://static.flickr.com/36/83014770_87f39b1efd_m.jpg
Baked Fennel
Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories :
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 bulbs fennel -- about 2 lb total weight
1 1/2 teaspoons olive oil
4 cloves garlic -- lightly crushed (optional)
Salt and ground white pepper

Preheat an oven to 450 degrees F. If the stalks and feathery tops of the
fennel bulbs are still intact, cut them off and reserve for another use or
discard. Trim the stem ends and remove any bruised outer leaves. Cut each
bulb lengthwise into sixths; the core portion will hold each wedge intact.
Coat one side of a large sheet of aluminum foil with the olive oil.
Arrange the fennel wedges on the oiled side of the foil, tuck the garlic,
if using, among the wedges and season to taste with salt and white pepper.
Fold the foil over, bring the edges together and fold them over twice to
make a double seal. Place on a baking sheet.
Place the baking sheet on a rack in the center of the oven and immediately
reduce the heat to 400 degrees F. Bake for 15 minutes. Turn the pouch over
and bake until fragrant and the fennel is tender when pierced with a fork,
10-15 minutes longer. To test for doneness, remove the pouch from the
oven, unfold one corner and test with a fork. Seal and bake for a few more
minutes longer if the fennel is not tender.
TO SERVE: Remove the fennel from the pouch and transfer to a warmed
serving dish. Serve warm.


Per Serving (excluding unknown items): 33 Calories; 2g Fat (45.1% calories
from fat); 1g Protein; 4g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol;
23mg Sodium. Exchanges: 0 Grain(Starch); 0 Vegetable; 1/2 Fat.


NOTES : 1 point per serving and so worth it!


* Exported from MasterCook *http://static.flickr.com/43/83014800_66047f67f5_m.jpg
Couscous Tabbouleh
Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories :
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 1/2 cups couscous -- use the instant or cook the regular according to package directions
1 cup boiling water
3 large tomatoes -- peeled, seeded and finely chopped
1/2 cup spring onions -- finely sliced
1/4 cup mint leaves -- finely chopped
1 cup parsley sprigs -- finely chopped
For Dressing:
1/3 cup lemon juice
2 tablespoons olive oil
1 teaspoon salt


Place the couscous in a large bowl. Pour on the boiling water and stir
thoroughly. Set aside to allow the couscous to absorb the water and swell.
FOR DRESSING: Combine all the dressing ingredients in a small bowl and
whisk thoroughly.
In a large serving bowl, combine the tomatoes, green (spring) onions, mint
and parsley. Stir the couscous with a fork to separate the grains and
break up any lumps. Add the couscous to the serving bowl and mix all the
ingredients thoroughly. Pour on the dressing and mix again thoroughly.
Serve at room temperature, or chilled.


Per Serving (excluding unknown items): 227 Calories; 5g Fat (19.8%
calories from fat); 7g Protein; 39g Carbohydrate; 4g Dietary Fiber; 0mg
Cholesterol; 375mg Sodium. Exchanges: 2 Grain(Starch); 1 Vegetable; 0
Fruit; 1 Fat.

NOTES : 4 points per serving.

* Exported from MasterCook *http://static.flickr.com/37/83014817_f141a77b16_m.jpg
Dilled Cucumbers and Tomatoes
Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories :
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 cups cucumbers -- peeled
1 tablespoon oil -- peanut or light olive oil are good in this
1 oz spring onion -- sliced
1 clove garlic -- minced
6 oz tomatoes, whole -- cherry tomatoes, stemmed and halved
2 teaspoons dill -- or 1/2 teaspoon dried, minced
1/8 teaspoon salt
1/8 teaspoon pepper

Halve cucumbers along their length. With the tip of a spoon, remove seeds.
Slice cucumbers across into 1/4 in-thick slices. (You should have about
12-13 oz.)
In a wok or frying pan heat oil. Add spring onion and garlic and stir-fry
for 30 seconds. Add cucumbers; stir-fry for about 3 minutes, or till
crisp-tender. Stir in tomatoes, dill, salt, and pepper. Cover and cook for
1 minute more, or till heated through.


Per Serving (excluding unknown items): 33 Calories; 2g Fat (60.8% calories
from fat); 1g Protein; 3g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol;
49mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Vegetable; 1/2 Fat.

NOTES : This great recipe is ZERO points per serving!



* Exported from MasterCook *http://static.flickr.com/39/83014827_b87bf2f126_m.jpg
Green Beans and Pan-Roasted Red Onions
Recipe By :
Serving Size : 14 Preparation Time :0:00
Categories :
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
5 cups water
1 pound green beans -- trimmed
1 tablespoon olive oil
2 cups onions -- about 3 medium,each cut into 8 wedges, use red onions for this recipe
1/2 cup chicken broth, ff, reduced sodium
1 tablespoon balsamic vinegar
2 teaspoons brown sugar
1/4 teaspoon salt
1/4 teaspoon black pepper

Bring water to a boil in a large saucepan; add beans. Cook 6 minutes or
until crisp-tender. Drain; keep warm.
Heat oil in a large nonstick skillet over medium-high heat. Add onions;
sauté 8 minutes or until browned. Add broth; cook 3 minutes, stirring
occasionally. Stir in vinegar and remaining ingredients. Stir in beans;
cover and cook 2 minutes.


Per Serving (excluding unknown items): 28 Calories; 1g Fat (30.5% calories
from fat); 1g Protein; 5g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol;
43mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Vegetable; 0 Fruit; 0 Fat; 0
Other Carbohydrates.

NOTES : Beans may be cut into small pieces, if desired.

This recipe looks beautiful, tastes great, and is ZERO
points per serving!


* Exported from MasterCook *http://static.flickr.com/36/83014853_823e7ab9e3_m.jpg
Sicilian Vegetable Stew
Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories :
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 lb eggplants, whole -- about 2 medium
1 lb onions -- thinly sliced
3 tablespoons olive oil
1 lb ripe tomatoes -- seeded and cut into strips
2 tablespoons capers -- drained
1/4 cup celery -- chopped (2 to 3 ribs)
6 oz olives -- pitted
1/3 cup vinegar -- any kind you like
1 teaspoon sugar

Wash the eggplants, cut them into small pieces, put them into a large
strainer and sprinkle with salt. Set aside to drain for at least 1 hour.
Meanwhile, combine the onions with one-third of the olive oil in a wide,
shallow pan. Cook until golden. Add the tomatoes, capers, celery and
olives. Mix well and cook for 15 minutes, set aside.
Rinse the eggplant and dry completely. Heat the remaining oil in a skillet
over high heat. When the oil reaches its maximum temperature, add the
eggplant pieces and fry until well browned. Drain.
Stir the eggplant into the tomato mixture. Sprinkle on the vinegar and
sugar and return to low heat. Cook until the vinegar completely
evaporates. Serve cold.


Per Serving (excluding unknown items): 255 Calories; 15g Fat (50.4%
calories from fat); 4g Protein; 30g Carbohydrate; 9g Dietary Fiber; 0mg
Cholesterol; 434mg Sodium. Exchanges: 4 1/2 Vegetable; 0 Fruit; 3 Fat; 0
Other Carbohydrates.

NOTES : 6 points per serving.
It probably wouldn't hurt to use just a teaspoon of sugar but I use Splenda instead anyway.

* Exported from MasterCook *http://static.flickr.com/42/83014908_2a14ac6bc4_m.jpg
Spaghetti Squash with Fresh Tomato Sauce
Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories :
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
3 pound spaghetti squash
2 pounds tomatoes
1 tablespoon olive oil
1/2 cup sliced green onions
4 cloves garlic -- roasted or one clove fresh, minced
2 tablespoons basil, fresh -- or 2 teaspoons dried, crushed
1 teaspoon salt
1 teaspoon sugar
1/4 teaspoon pepper

Halve squash lengthwise; scoop out seeds. Place squash, cut-side down, in
a baking dish. With a fork, pierce the skin all over. Bake in a preheated
350 degrees F oven for 30-40 minutes, or till tender.
Meanwhile, for sauce, fill a large saucepan with water; bring to boiling.
Core tomatoes; plunge into boiling water for 30 seconds to loosen skins.
Transfer tomatoes to a colander; rinse with cool water. When tomatoes are
cool enough to handle, remove skin. Halve peeled tomatoes crosswise.
Squeeze out seeds; discard. Chop tomatoes; set aside.
In a large skillet heat oil; cook and stir green onions and garlic for 2
minutes. Add tomatoes, basil, salt, sugar, and pepper. Bring to boiling;
reduce heat. Simmer, uncovered, for about 5 minutes, or till mixture is of
desired consistency. Using a fork, separate the squash pulp into strands;
mound on a serving platter. Spoon tomato sauce over squash.


Per Serving (excluding unknown items): 128 Calories; 4g Fat (25.0%
calories from fat); 3g Protein; 24g Carbohydrate; 2g Dietary Fiber; 0mg
Cholesterol; 408mg Sodium. Exchanges: 0 Grain(Starch); 4 1/2 Vegetable;
1/2 Fat; 0 Other Carbohydrates.

NOTES : This makes 6 very large serving. 3 points per serving and
I like to add a point for some freshly grated parmesan.

This sauce is great on any grain. I have had it on couscous, bulgur, and on zucchini zoodles!



* Exported from MasterCook *http://static.flickr.com/41/83014926_d3c8a63d01_m.jpg
Tabouleh
Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories :
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/4 cup bulgur
1 cup water
3/4 cup pine nuts
1 cup mint leaves -- finely chopped
2 cups parsley -- finely chopped
2 cups tomatoes -- chopped
1/4 cup cucumber -- peeled, seeded and chopped
1/4 cup scallions -- finely chopped
2 tablespoons lemon juice
2 cloves garlic -- finely chopped
1/4 cup olive oil

Preheat oven to 350 degrees F.
Soak cracked wheat in the water for twenty minutes. Place pine nuts on a
baking sheet and toast in oven for 5 minutes. Remove from oven and allow
to cool.
Place mint, parsley, tomatoes, cucumber and scallions in a large bowl. In
a separate bowl combine the lemon juice, salt and garlic. Slowly whisk in
the oil. Stir in pepper. Add cracked wheat and pine nuts to parsley
mixture. Pour on the dressing and toss well.
The dressing and parsley mixtures can be prepared up to 3 hours ahead and
combined just before serving.


Per Serving (excluding unknown items): 228 Calories; 18g Fat (67.3%
calories from fat); 7g Protein; 13g Carbohydrate; 4g Dietary Fiber; 0mg
Cholesterol; 25mg Sodium. Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 1
Vegetable; 0 Fruit; 3 Fat.

NOTES : 5 points per serving.




* Exported from MasterCook *http://static.flickr.com/42/83014946_d86b15f40d_m.jpg
Vegetable Couscous
Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories :
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 tablespoon cooking oil
1 cup onion -- cut into thin slices
1/2 cup carrots -- cut into thin slices
1 bulb fennel -- cored and cut into 1-inch pieces
3/4 pound eggplant, whole -- cut into 1/2-inch pieces
4 cloves garlic -- minced
1 jalapeno pepper -- including seeds and ribs, cut diagonally into thin slices
1/4 cup tomato paste
2 teaspoons coriander -- ground
1 1/2 teaspoons caraway seeds
2 1/4 teaspoons salt
1/4 teaspoon black pepper
5 1/2 cups water
4 ounces chickpeas -- canned, drained
2 cups couscous, cooked

In a large saucepan, heat the oil over moderate heat. Add the onion,
carrots, fennel, eggplant, garlic, and jalapeno. Cook, covered, until the
vegetables start to soften, about 10 minutes. Stir in the tomato paste,
coriander, caraway seeds, 2 teaspoons of the salt, and the black pepper.
Cook, stirring, for 1 minute.
Add 3 1/2 cups of the water and bring to a boil. Reduce the heat and
simmer, uncovered, until the vegetables are tender, about 15 minutes. Add
the chickpeas and simmer 2 minutes longer.
Meanwhile, in a medium saucepan, bring the remaining 2 cups of water to a
boil. Add the remaining 1/4 teaspoon salt and the couscous. Cover. Remove
the pot from the heat and let the couscous stand for 5 minutes. Fluff with
a fork. Serve the stew with its broth over the couscous.

Per Serving (excluding unknown items): 290 Calories; 6g Fat (17.2%
calories from fat); 11g Protein; 51g Carbohydrate; 11g Dietary Fiber; 0mg
Cholesterol; 1370mg Sodium. Exchanges: 2 1/2 Grain(Starch); 1/2 Lean
Meat; 2 1/2 Vegetable; 1 Fat.

NOTES : This comes in at 6 points per serving. It is so filling,
I would use it as a main course.

I think this recipes is the very best of all I am posting today! I hope someone tries it!

[Teter10]

Thanks for all the Great Recipes, I can't wait to try them!!:D

Also, I might have overlooked them, but I am planning on making a pork loin, (I guess in the crock pot) however, I am not sure what to make with it after that.

Any suggestions for pork loin? :confused:

[Cynduck]

I made the refried bean casserole and everyone loved it. I added celery t o the ground beef and will add even more next time. It freezes great as well. :)

[momnem]

Cybergranny, I registered for bootcampbuddies just to thank you for the wonderful recipes you posted. I didn't realize there were so many things I could eat while being on core. I was afraid I was going to be bored with the program, but you just added the fuel to my fire. Thanks again! :jump_jack

[justdawn]

Thank you Thank you Thank you!!!
I was getting bored with my meals and this has pepped up my menu.
:)

Dawn

[Laneya]

I'd like to add one :-) :wave:


Grilled Chicken with Cilantro Yogurt Dressing



Ingredients:
4 chicken breasts (skinless and boneless)
1 red pepper
1 yellow pepper
1 red onion
3 zucchini, sliced
3 yellow squash, sliced
2 tablespoons olive oil
2 teaspoons cumin
2 teaspoons chili powder
Salt and pepper to taste

Dressing
1 cup fat free plain yogurt
2 garlic cloves
1 teaspoon ground cumin
1 teaspoon chili powder
1 teaspoon black pepper
1 bunch of cilantro
Juice of one lime
Salt to taste

Directions:
Dressing
Place garlic and cilantro into a food processor and chop into semi-coarse pieces. Add yogurt, lime juice, chili powder and black pepper and blend. Adjust taste by adding salt. Chill and reserve.

Chicken & Vegetables
Season chicken breasts by rubbing with cumin, chili powder, salt, pepper and olive oil. Marinade chicken breasts for 30-40 minutes. While chicken is marinating, slice the squash lengthwise, slice onion into 1/4 inch rings, and toss squash, onions and whole peppers with olive oil. Grill these items and then allow to cool. Peppers will take slightly longer, they should be grilled until they are black. Once peppers are blackened, rinse away the charred skin, and then slice into strips. Grill chicken next, and once done, allow to cool, slice into strips. To serve, top with cilantro yogurt dressing.

[Laneya]

Oops - one more :-)

Herbed Potato Salad

Ingredients:
2 lbs. small red potatoes
2 lbs. Yukon gold potatoes
2 garlic cloves, chopped
1/2 cup coarsely chopped fresh herbs
(basil, chives, parsley)
1 teaspoon Worcestershire sauce
1/2 teaspoon dry mustard
1/2 teaspoon sugar
1/2 teaspoon cayenne
2 tablespoons lemon juice
1 1/2 cups plain fat free yogurt

Directions:
Simmer potatoes in a pot of salted water until tender, approximately 25 minutes. Drain potatoes and cool to room temperature. Halve or quarter potatoes and reserve. While potatoes are simmering, combine yogurt, garlic, lemon juice, Worcestershire sauce, dry mustard, sugar and cayenne and mix until smooth. Toss warm potatoes with dressing and fresh herbs, season with salt and pepper, and chill for at least two hours before serving. Yields: 4 servings


Nice to meet everyone!:headover:

[nikinicole]

Ok the beef stroganoff was my first core dish on the diet and I have to say it was FANTASTIC!! I do admit that I added some salt and had to thicken up the sauce a bit. Instead of Bulgar (which I could not find at Publix - but then again had no idea what it was and stopped every elderly person in the store figguring they might know) I used brown rice. My 9 yr old says to me "mom this doesn't taste like diet food, it's good!!" LOL

thank you......now I have a question, if I baked some pork chops, veggies and red potato's that's all core right???

[Paris Madeleine]

This is pretty much a non-recipe but it tasted so good I wanted to share.

Turn oven on to 350 degrees.

In a oven-safe custard cup sprayed with Pam or other, place a slice of Canadian bacon. Then crack an egg in and salt and pepper the egg. Then take a slice of soy or fat-free cheddar and fold into flour smaller squares. Please the squares in a hodge-podge over the egg. Place in the oven for 18-20 minutes (a nice time to shower or have a cup of coffee). Remove carefully and run knife around the edges, and slide onto a plate.

Tastes sooooooo good I cannot believe it's "diet" food. I guess that's why this is a lifestyle. ;) :D :bcbsalute

[plcm111195]

I thought this should go in the Sticky so it won't get lost
Core Heaven

I've also merged this thread with the MY CORE RECIPES thread.

[coltsfanjan]

Was there a recipe posted here recently with is a cobbler made with blueberries and peaches, and oat bran (some of the ingredients....I printed it off last week, then I lost the recipe!!!! Can anyone help me, please???!!! Thanks!!!

[MsFit]

Granted, I'll have to read further down to see if anyone else had this problem, but the link is coming up as an error.


For fun I've been spending some of my free time working on compiling a list of a few core friendly recipes for my personal site. You can go there here: core friendly recipes (http://www.home.earthlink.net/%7Edeb1175/debbiesjournal/id24.html)

I'll probably be adding some from this list :embarrass :p :o

edited to add:
Dottie's Weight Loss Zone has a core recipe forum on the message boards here:
http://p087.ezboard.com/fdottisweightlosszonefrm139

[having fun]

Bumping up...I was looking for 1 recipe and found soooo much more!