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Miscellaneous Core Recipes And Links!!

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Healthy Exchanges Favorites

 

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


Judy Mento

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Guest DaMi

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

Darcy

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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.


Judy Mento

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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


SW279.4/CW240.4/GW145

1st 10% 251.4 12/30/04

2nd 10% 225.4

 

Winter Challenge: Goal - 25 pounds!:bcbsalute

 

DATE TOTAL LOSS

12/30 -7.2

1/06: -6

1/13: -4.8

1/20 -6.2

1/27 -8.6

2/3 -6.2

2/10 -9.4

2/17 -8.6

2/24 -13.8

3/3

3/10

3/17

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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:


Barbara

~~~~~~~~

http://www.flickr.com/photos/cybergranny49/sets/

original starting weight 270

returned to WW Oct. 12, 2005

241.4/142/155

Celebrate what you've accomplished, but raise the bar a little higher each time you succeed.

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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!

__________________


Barbara

~~~~~~~~

http://www.flickr.com/photos/cybergranny49/sets/

original starting weight 270

returned to WW Oct. 12, 2005

241.4/142/155

Celebrate what you've accomplished, but raise the bar a little higher each time you succeed.

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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!!!!!!


Barbara

~~~~~~~~

http://www.flickr.com/photos/cybergranny49/sets/

original starting weight 270

returned to WW Oct. 12, 2005

241.4/142/155

Celebrate what you've accomplished, but raise the bar a little higher each time you succeed.

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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!

__________________


Barbara

~~~~~~~~

http://www.flickr.com/photos/cybergranny49/sets/

original starting weight 270

returned to WW Oct. 12, 2005

241.4/142/155

Celebrate what you've accomplished, but raise the bar a little higher each time you succeed.

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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.


Barbara

~~~~~~~~

http://www.flickr.com/photos/cybergranny49/sets/

original starting weight 270

returned to WW Oct. 12, 2005

241.4/142/155

Celebrate what you've accomplished, but raise the bar a little higher each time you succeed.

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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.


Barbara

~~~~~~~~

http://www.flickr.com/photos/cybergranny49/sets/

original starting weight 270

returned to WW Oct. 12, 2005

241.4/142/155

Celebrate what you've accomplished, but raise the bar a little higher each time you succeed.

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


May you be happy. May you be well. May you be free from suffering.

 

Check out my website! Plant-Powered.com :bcb_smile

 

 

 

 

 

 

.

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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.


Barbara

~~~~~~~~

http://www.flickr.com/photos/cybergranny49/sets/

original starting weight 270

returned to WW Oct. 12, 2005

241.4/142/155

Celebrate what you've accomplished, but raise the bar a little higher each time you succeed.

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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.


Barbara

~~~~~~~~

http://www.flickr.com/photos/cybergranny49/sets/

original starting weight 270

returned to WW Oct. 12, 2005

241.4/142/155

Celebrate what you've accomplished, but raise the bar a little higher each time you succeed.

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

 

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


May you be happy. May you be well. May you be free from suffering.

 

Check out my website! Plant-Powered.com :bcb_smile

 

 

 

 

 

 

.

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: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


Barbara

~~~~~~~~

http://www.flickr.com/photos/cybergranny49/sets/

original starting weight 270

returned to WW Oct. 12, 2005

241.4/142/155

Celebrate what you've accomplished, but raise the bar a little higher each time you succeed.

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You're so welcome, Barbara~ :)

 

It's all been fun~


May you be happy. May you be well. May you be free from suffering.

 

Check out my website! Plant-Powered.com :bcb_smile

 

 

 

 

 

 

.

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Guest 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 ® 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.

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Guest 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!!

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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.


Barbara

~~~~~~~~

http://www.flickr.com/photos/cybergranny49/sets/

original starting weight 270

returned to WW Oct. 12, 2005

241.4/142/155

Celebrate what you've accomplished, but raise the bar a little higher each time you succeed.

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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!


Barbara

~~~~~~~~

http://www.flickr.com/photos/cybergranny49/sets/

original starting weight 270

returned to WW Oct. 12, 2005

241.4/142/155

Celebrate what you've accomplished, but raise the bar a little higher each time you succeed.

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I found this on the WW web site.

 

10 Incredible Core Sauces

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


Joanne

SW 252.6/WWG 157/2013 Restart 192.6:bcb_huh:/CW189

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Guest 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.

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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

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"

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

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

 

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"

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

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

 

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"

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

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

 

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"

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

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

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"

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

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

 

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"

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

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

 

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"

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

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)

 

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"

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

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

 

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"

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

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

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"

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

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

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"

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

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.


Barbara

~~~~~~~~

http://www.flickr.com/photos/cybergranny49/sets/

original starting weight 270

returned to WW Oct. 12, 2005

241.4/142/155

Celebrate what you've accomplished, but raise the bar a little higher each time you succeed.

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