CORE recipes, but very FLEX friendly!

[cybergranny 0]

Hi everyone. Here are the latest recipes that I have posted. Even though they are all CORE, they are very low in points except one. I have added the points for each one at the bottom of the recipes. Hope you will try some of them! Do you suppose I should just start posting them as FLORE?

 

* 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

Recipe By :

Serving Size : 4 Preparation Time :0:00

Categories :

Amount Measure Ingredient -- Preparation Method

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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"

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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

 

Recipe By :

Serving Size : 4 Preparation Time :0:00

Categories :

Amount Measure Ingredient -- Preparation Method

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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"

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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

 

Recipe By :

Serving Size : 6 Preparation Time :0:00

Categories :

Amount Measure Ingredient -- Preparation Method

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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"

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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

 

 

Recipe By :

Serving Size : 4 Preparation Time :0:00

Categories :

Amount Measure Ingredient -- Preparation Method

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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"

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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

 

Recipe By :

Serving Size : 4 Preparation Time :0:00

Categories :

Amount Measure Ingredient -- Preparation Method

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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"

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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

 

Recipe By :

Serving Size : 4 Preparation Time :0:00

Categories :

Amount Measure Ingredient -- Preparation Method

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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"

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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

 

Recipe By :

Serving Size : 6 Preparation Time :0:00

Categories :

Amount Measure Ingredient -- Preparation Method

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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"

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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)

 

Recipe By :

Serving Size : 4 Preparation Time :0:00

Categories :

Amount Measure Ingredient -- Preparation Method

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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"

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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

 

 

Recipe By :

Serving Size : 4 Preparation Time :0:00

Categories :

Amount Measure Ingredient -- Preparation Method

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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"

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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

 

Recipe By :

Serving Size : 1 Preparation Time :0:00

Categories :

Amount Measure Ingredient -- Preparation Method

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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"

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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

 

Recipe By :

Serving Size : 4 Preparation Time :0:00

Categories :

Amount Measure Ingredient -- Preparation Method

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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"

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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.