Miscellaneous Core Recipes And Links!!

[cybergranny 0]

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 *

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 0]

Here is another nice and easy recipe.

 

 

 

 

* Exported from MasterCook *

 

Chicken à la King Express

 

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 0]

Bump (should this thread get a sticky??)

[GroovyLoser 10]

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

 

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

[judyjudyjudy 0]

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

[Guest 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

[Guest 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!!

[dardee 10]

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 He 0]

Hey There........

 

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

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.......

Karen

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

[Saundra 0]

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

 

I'll be busy trying these for months.

[cybergranny 0]

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 *

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 *

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 *

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.

[Guest 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.

[Guest 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!

[judyjudyjudy 0]

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.

[Guest ThinkingThin28]

i was wondering the same thing!

[Guest 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. Sue

[judyjudyjudy 0]

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

[cybergranny 0]

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 *

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 *

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 *

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 *

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 *

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 *

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 *

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 *

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 10]

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

 

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?

[Guest 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.

[Guest 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!

[justdawn 10]

Thank you Thank you Thank you!!!

I was getting bored with my meals and this has pepped up my menu.

 

Dawn

[Guest Laneya]

I'd like to add one :-)

 

 

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.

[Guest 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!

[nikinicole 10]

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???