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Catherine Rose

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  1. I think it was about 50/50--not very precise, but I used up the end of a box of oat bran & filled in with cream of wheat. Cathy
  2. I like a challenge, so I found a low-fat recipe online and tweaked it. It's not bad. Let me know what you think. I'm posting the original, and put the changes in parenthesis. Nutritional information at the bottom is for the original recipe. Gingerbread Serves: 8 Preparation time: 15 minutes Cooking time: 30 minutes 1 1/4 cups unbleached all-purpose flour (I used a mixture of oat bran & cream of wheat) 1 tsp. baking powder 1 tsp. ground cinnamon 1 tsp. ground ginger 1/4 tsp. ground cloves 1/4 tsp. salt 1/4 cup prune puree, applesauce, or mashed banana (I used banana) 1/4 cup brown sugar, firmly packed (I used Sugar Twin brown sugar) 3/4 tsp. baking soda 1/2 cup molasses [i used 2 T. molasses (2 points total) + the rest SF maple syrup] 3/4 cup boiling water 2 egg whites, lightly beaten 3/4 cups raisins (I skipped these) Preheat oven to 325 degrees F. Line the bottom of an 8-inch square baking pan with a baking pan liner or lightly spray with vegetable cooking spray. Sprinkle with a little flour (I didn't and it was fine without). Sift flour, baking powder, cinnamon, ginger, cloves, and salt together in a mixing bowl. Combine prune puree, applesauce, or mashed banana and the sugar in a separate bowl. Stir in 1/2 teaspoon of the baking soda and the molasses. Add the remaining 1/4 teaspoon of baking soda to the boiling water. Alternate adding the prune puree mixture and the boiling water to the flour mixture, stirring to combine. Add the egg whites and raisins. Transfer cake batter to the baking pan. Bake for 30 minutes or until a wooden pick inserted in the center of the cake comes out clean. Remove from pan and cool on wire rack. Cut into 8 squares. Calories per serving: 142 Fat: .2 g Cholesterol: 0 mg Protein: 2 gm Carbohydrates: 32 g Dietary fiber: .4 g Sodium: 92 mg
  3. Here are the recipes I'm sharing with my WW group tomorrow. Thanks to everyone for contributing! The Core Thanksgiving Challenge [Note: I have not tried all of these recipes, but will indicate which ones I have tried. The only points I will list will be non-core points (on Core you get 35 non-core points per week + any activity points you earn daily)] Appetizers Roasted Autumn Vegetable Soup 1 large onion(s), cut into large chunks 5 large carrot(s), peeled and cut into 1 1/2-inch pieces 5 medium parsnip(s), peeled and cut into 1 1/2-inch pieces 1 large winter squash, such as butternut, peeled and cubed 2 sprays cooking spray 3 cans (15 oz) fat-free chicken broth 2 cans fat-free evaporated milk table salt, to taste black pepper, to taste 1/4 tsp nutmeg 1/2 tsp all spice Preheat oven to 400ºF. In a large roasting pan combine onion, carrots, parsnips and squash; coat with cooking spray. Roast for 15 minutes. While veggies are roasting, in a large pot combine chicken broth, evaporated milk and spices. Cook over medium heat and bring to a slow boil. Place vegetables from roasting pan into the large pot. Cook over medium-high heat for 10 minutes to allow flavors to combine. Transfer mixture to a blender or food processor, or use an immersion blender in pot, and blend until smooth. (Puree soup in batches if necessary to prevent hot liquid from splattering. Or allow soup to cool before pureeing.) Makes about 6-8 large servings. Crab and Shrimp Stuffed Mushrooms Makes: approx. 20 mushrooms 1/2 c crab meat 1/2 c shrimp, chopped into small pieces 2 T ff mayo approx 1 t ground mustard approx 2 t old bay seasoning* 1/4 c dried, plain bread crumbs (1 points total) chopped mushroom stems if you need more volume Fill the mushroom caps with the filling. Spray mushrooms with olive oil. Bake for 10 minutes at 425 degrees. Artichoke and Crab Stuffed Mushrooms 2 8oz packages of whole mushrooms 2 cans of canned crab meat 1 package frozen artichoke hearts 1-2 fresh cloves of garlic (To taste) 1 medium onion dash crushed red pepper ff feta cheese (Note: I have not been able to find this. I have seen reduced fat at Wal-Mart—count points) ff shredded cheddar cheese (Note: I prefer soy cheese, also at Wal-Mart. Both ff and soy are Core) ff sour cream olive oil spray Remove stems from mushrooms, place mushroom caps top down in a sprayed baking dish Chop artichoke hearts, onion, garlic and mushroom stems semi-fine Using olive oil spray, sauté the vegetables and add the red pepper and any other spices you like. When sautéed to your liking, add crab (make sure to drain it first) mix well. Place ff feta into the mushroom caps and then stuff with vegetable stuffing. Cover and bake 20 minutes at 375 or until mushrooms are to your liking. Add different spices to the sour cream and drizzle it on top. Top with shredded FF cheddar cheese and bake an additional 5-7 minutes or broil for 3-4 minutes. CORE Caramel Apple Dip 8 oz. fat-free plain yogurt 2 tbsp. fat-free sugar-free butterscotch pudding mix 1 tbsp. sugar-free caramel syrup (DaVinci) Mix all and let chill. WW Baked Vidalia Onion 1 Vidalia onion (accept no substitutes; it has to be an authentic Vidalia) 1 beef bouillon cube 1 T. balsamic vinegar Preheat oven to 350 degrees. Peel onion and chop off ends. Make a vertical and horizontal cut in the onion but don't cut all the way through. Pull 4 segments slightly apart and place bouillon cube in center. Place onion on square of heavy duty foil and drizzle balsamic vinegar over it. Seal foil to make packet and place in oven; bake for 1 hour. Beef cube, vinegar, and sugar from onion makes a wonderful "syrup" and the onion tastes like candy Caramelized Onion Spread 4 large sweet onions, chopped 1 Tb. olive oil 1 c. fat-free cottage cheese 1 tsp. salt (or more to taste) 1/4 tsp. cayenne pepper In a 9x13 pan, combine onions and olive oil. Cover tightly with foil and bake at 400 degrees for about an hour. Uncover pan, stir onions, and bake for another 45 minutes or longer until onions are browned. In food processor or blender combine caramelized onions, cottage cheese, salt, and cayenne. Process or blend until smooth. Scrape into small bowl or crock and chill Dinner Herb Roasted Turkey Breast Recipe Courtesy of Rachael Ray (with Core tweaking) Yield: 8 servings 1 small (golf-ball sized) onion, peeled and coarsely chopped 1 lemon, scrubbed clean 12 fresh sage leaves Large handful fresh flat-leaf parsley (about 1/2 cup, from 12 stems) 1 tablespoon extra-virgin olive oil (Note: 2 t. per day is Core) 1 teaspoon salt, plus more as needed 6 fresh bay leaves 4 tablespoons whipped butter (Note: 1 T. whipped butter is 2 points—8 points for entire recipe, one point per serving) 2 boneless turkey breast halves, skinless (about 2 to 2 1/2 pounds each) Freshly ground black pepper Preheat the oven to 450 degrees F. Coat roasting pan with oil and set it aside (add more oil or use oil spray if needed) Put the onion into the bowl of a mini food processor. Using a vegetable peeler, peel the zest from the lemon in thin strips, being careful not to cut into the bitter white pith. Add the lemon zest to the food processor and reserve the whole lemon for another use. Chop the onion and lemon zest until fine. Add the sage, parsley, olive oil, and 1 teaspoon salt and pulse until it forms a coarse paste. Put 2 of the bay leaves and the butter into a small pan and heat over medium-low heat until the butter is bubbling. Remove from the heat and set aside. Put the turkey breasts on a work surface. Season the turkey breasts generously with salt and pepper. Cut a slit in the top of each breast--stuff with half of the herb paste . Transfer the breasts to the roasting pan, and slide 2 bay leaves underneath each one. (The heat of the pan will release the bay leaf oils and flavor the breast.) Using a pastry brush, baste the breasts with half of the bay butter. Place the turkey in the oven and immediately decrease the temperature to 400 degrees F. After 20 minutes, baste the turkey breasts with the remaining butter, and roast for an additional 20 to 25 minutes, until cooked through, and a thermometer placed in the thickest part of the breast registers 170 degrees F. Remove from the oven, transfer to a platter, cover, and let rest for 10 minutes before carving. Slice the turkey breast on the diagonal, and serve with warm gravy. Foolproof Fat-Free Gravy Makes 2 1/2 cups 2 cups turkey drippings 1/8 teaspoon ground white pepper 1/4 tsp poultry seasoning 1 tsp chicken bouillon granules 5 tbsp unbleached flour (2 T. = 1 point; 2.5 points for total recipe) 1/2 cup skim milk Defat the pan drippings by placing them in a fat separator cup. (If you don't have a separator cup, pour the drippings into a bowl, add a few ice cubes, and skim off the fat once it rises and hardens.) Combine the fat-free drippings, pepper, poultry seasoning, and bouillon granules in a 1 quart saucepan, and simmer over low heat for 5 minutes. While the gravy is heating, combine the flour and milk in a jar with a tight-fitting lid, and shake until smooth. Slowly add the milk mixture to the simmering broth, stirring constantly with a wire whisk. Continue to cook and stir until the gravy is thick and bubbly. Transfer the gravy to a warmed gravy boat or pitcher, and serve hot with the turkey. Sausage and Herb Stuffing 3/4 pound Core sausage (recipe below) 1/4 cup finely chopped celery 1/4 cup chopped red onion 2 eggs 2 cups coarsely chopped cauliflower (or substitute Core-n-bread, recipe below) 1/2 cup diced yellow squash (or substitute Core-n-bread, recipe below) 1/2 cup grated Reduced-fat Parmesan (1 T. = 0 points; count 1 point per serving) 1 tablespoon chopped parsley leaves 3 tablespoons chopped fresh sage leaves 3 tablespoons chopped fresh thyme leaves 1 tablespoon minced garlic 1/8 teaspoon salt 1/8 teaspoon fresh ground black pepper Equipment: 8 by 8-inch square baking dish Preheat oven to 350 degrees F. Crumble sausage into a pan over medium heat. Add the celery and onion and cook, stirring, until browned. Drain fat if necessary. Beat the eggs in a bowl. Using a spoon, mix in the sausage mixture and all the remaining ingredients. Pour the stuffing into the baking dish and bake until hot and browned, about 30 minutes. Serve immediately. Core Breakfast Sausage (Note: this is really good—I think it is better with ground turkey) 3 Lbs lean (97% fat free) ground pork or (any type) ground turkey [both are core, but ground meat is limited to 1 meal per day] 1 1/2 Tblsp Salt 3/4 Tblsp Black Pepper 2 Tsp Marjoram 2 Tsp Sage 1/2 Tsp Allspice 1 Tsp Powdered Ginger Mix all and leave in refrigerator to let the flavors marry before using. (About 2 hours). (Note: I made patties and froze them) Great Core-n Bread 1 cup cornmeal 1/2 cup Cream of Wheat, uncooked 1 cup ff sour cream 1/2 cup unsweetened applesauce 1 tsp baking powder 1/2 tsp salt 1/3 cup splenda 2 tsp olive oil 2 eggs 1/2 cup ff milk. The cornbread bakes at 400 for 35 minutes 8x8 pan, sprayed) Easy Mashed Potatoes (note: potatoes or brown rice or whole wheat pasta is limited to once per day on Core) 8 medium potatoes 1/2 cup nonfat dry milk powder 3 tbsp butter-flavored sprinkles 1/4 tsp ground white pepper Peel the potatoes, and cut them into chunks. Place the potatoes in a 4 quart pot, and add water just to cover. Bring the potatoes to a boil over high heat. Reduce the heat to medium, cover, and cook for 10 minutes, or until the potatoes are soft. Drain all but about 2/3 cup of the water from the pot, reserving the drained water. Add the dry milk powder, butter-flavored sprinkles, and pepper to the potatoes, and mash them with a potato masher until smooth. If the potatoes are too stiff, add a little of the reserved cooking liquid. Serve immediately. Garlic Mashed Potatoes (see note above) 2 pounds potatoes, peeled and cut into cubes 2 cloves garlic, peeled 1 1/2 teaspoons salt, divided 1/3 cup fat-free sour cream 1/3 cup skim milk 1 teaspoon coarsely ground black pepper, or to taste 1 tablespoon fresh parsley, minced Place potatoes, garlic and 1 teaspoon of the salt in a large saucepot. Add enough water to cover the potatoes. Bring to a boil over high heat. Reduce heat and simmer until potatoes and garlic are fork tender, ten to twenty minutes depending on the size of the cubes. Drain, then place potatoes and garlic in a mixing bowl. With an electric mixer at medium speed, blend potatoes and garlic until just mashed. Add sour cream, milk, remaining 1/2 teaspoon salt and the pepper. With mixer at high speed, blend just until smooth. Stir in parsley. Serve while hot. Garlic Mashed Root Vegetables 2 medium potatoes, peeled and quartered 2 medium carrots, peeled and quartered 8 oz butternut squash, peeled and cut into chunks 1 medium turnip, peeled and cut into chunks 5 medium garlic cloves, peeled 1/4 cup fat free sour cream 1/2 cup fat free chicken broth, warmed salt and pepper Place potatoes, carrots, squash, turnip and garlic into a saucepan and cover with water. Add pinch of salt, cover and bring to a boil. Simmer until veggies are tender, about 10-12 minutes. Drain well and mash the vegetables. Stir in sour cream and chicken broth, season with salt and pepper, and serve immediately. Scalloped corn Serves 4 .2 c corn 2 beaten eggs 1/2 tsp salt 1/4 c diced green bell pepper (add diced, seeded jalapenos for some kick) 3/4 c FF evaporated milk 1/4 tsp fresh cracked pepper Mix all ingredients together and pour into a 1.5 qt casserole dish that has been sprayed with Pam. Bake at 35O◦ 45 minutes, or until top is firm and a knife inserted in the middle comes out clean. Candied Sweet Potatoes Servings | 6 Preparation Time | 10 min Cooking Time | 45 min Level of Difficulty | Easy 1 serving cooking spray (5 one-second sprays per serving) 1 1/2 pound sweet potato(es), peeled and cut into 1-inch chunks 8 oz canned crushed pineapple in juice, undrained 3 tsp McNeil Specialty Products SPLENDA ® No Calorie Sweetener 1/4 tsp ground cinnamon Preheat oven to 425ºF. Coat a 2-quart casserole dish with cooking spray. Place potatoes in prepared dish. Combine crushed pineapple, Splenda and cinnamon in a small bowl; add to potatoes and toss until well mixed. (Note: You can use canned sweet potatoes in water to save time, if you prefer.) Bake, stirring after 30 minutes, until sweet potato mixture is bubbly, about 45 minutes. Yields about 1/2 cup per serving Cranberry Relish 1 bag of cranberries (unsweetened are core) 2 small apples cored and diced 1 can mandarin oranges 1 can crushed pineapple (in own juice—reserve juice) 1 small box raspberry or cranberry sugar-free jello Splenda to taste Put cranberries and chopped apple in food processor and pulse until fine but not pureed. Put pineapple juice in measuring cup and add water to make 1 cup. Add drained oranges and pineapple and pulse until mixed. Tranfer to large bowl. Microwave the juice/water to boiling and add jello. Stir until disolved. Add to fruit mixture and stir well. You can taste and add some splenda if you want it a little sweeter. Chill for several hours. Fall Muffins (Note: these are GREAT!) 1/4 c. oatmeal 1 c. dry cream of wheat 2 or 3 tsp. pumpkin pie spice 1 tsp. baking powder 1/2 tsp. baking soda 1/4 tsp. salt 1 1/2 c. shredded pear or granny smith apple (1 medium) 1 egg 1/2 c. Splenda 1 T. vanilla 1 c. skim milk 4 tsp. canola oil Makes about 9 muffins. Bake at 375◦ Dessert Pie crust (This is GREAT) ¾ c. cream of wheat ¼ c. oat bran ½ c. applesauce 4 t. oil Salt to taste (add sweetener for cream pies to make crust sweeter & bake longer; don’t bake if making a fruit pie) Bake at 400◦ for 10 minutes Pumpkin Pie (This is GREAT, too!) Pie crust (above) 16 oz. can pumpkin 1/2 cup egg whites (about 4)—or 2 eggs—eggs are Core 1/2 cup Splenda 2 tsp. pumpkin pie spice (cinnamon, ginger, cloves) 12 oz. evaporated skim milk Preheat oven to 350 degrees. Grind the cookies in a food processor. Lightly spray a 9-inch glass pie pan with vegetable cooking spray. Pat the cookie crumbs into the pan evenly. Mix the remaining ingredients in a medium-sized mixing bowl. pour into the crust and bake until a knife inserted in the center comes out clean, about 45 minutes. Cool in the refrigerator. Serve with fat-free whipped cream (count points). .
  4. Sorry I didn't post the pumpkin pie recipe. I just used one I got off of this forum, but here it is anyway: Pumpkin Pie 1 cup ginger snaps (I used the "perfected" pie crust instead of this) 16 oz. can pumpkin 1/2 cup egg whites (about 4) 1/2 cup sugar (I use Splenda) 2 tsp. pumpkin pie spice (cinnamon, ginger, cloves) 12 oz. evaporated skim milk Preheat oven to 350 degrees. Grind the cookies in a food processor. Lightly spray a 9-inch glass pie pan with vegetable cooking spray. Pat the cookie crumbs into the pan evenly. Mix the remaining ingredients in a medium-sized mixing bowl. pour into the crust and bake until a knife inserted in the center comes out clean, about 45 minutes. Cool in the refrigerator. Serve with fat-free whipped cream. Serves 8, each slice contains: 165 calories, 1.5 g fat, 0.5 g saturated fat, 1.5 mg cholesterol, 170 mg sodium, 32 g carbohydrate, 2 g fiber, 6 g protein. The above calculations are with sugar added. 3 points per serving By the way, thanks for all the great recipe ideas. Keep 'em coming! I'll also add more as I experiment. Cathy
  5. I've just made pumpkin so far. I'm going to try the apple custard pie (I think it's on this forum) this weekend, so I'll let you know the results. (see below) I imagine it could work for cream pies, too. I don't see why it wouldn't freeze well, but I haven't tried that, either. I've just been making a pumpkin pie & eating on it for several days. My personal favorite pie is lemon meringue, and I may have to try that with the sf/ff lemon pudding. Oh yeah, if you make a no-bake pie, the crust may have to cook a bit longer. Don't forget to post a T-day recipe or two here. Cathy Experiment results: The crust recipe worked fine for the apple custard pie, except next time I won't bake the crust first. The pie itself cooks for about an hour & that's a long time (it didn't burn, but it was kinda chewy). Then I made a banana pudding pie. The crust worked but, since it is kind of the consistency of a graham cracker or shortbread crust, I'm going to add some sweetner (and, maybe, some flavoring) to the crust recipe next time. I guess even "perfected" recipes can still be perfected!
  6. Dear Coreiors (Core Warriors)-- I posted a longer version of this story on the regular Core forum (Pumpkin Pie thread), so I'll give the Reader's Digest version here. My flex friends at WW have challenged me to convince them to try Core on Thanksgiving week, by providing family & core-friendly recipes for T-D dinner. Maybe we can all help each other (and our flex friends) by exchanging recipes for a great Core (or almost Core) dinner? Here's my "perfected" core pie crust recipe (also posted on the other forum) to start the ball rolling.... Perfected Core Pie Crust 3/4 c. Cream of Wheat 1/4 c. oat bran 4 t. canola oil 1/4 c. applesauce salt to taste Mix in a bowl, pat into a sprayed pie pan (I used the back of the spoon and it worked fairly well), bake at 400 degrees (where's the degree symbol on my keyboard?) for 10 minutes. Then, fill with your favorite Core pie recipe and bake again. My husband said it was good (and the best usual response I get from him is "it's OK"). I think it tastes almost like "regular" pie crust. (Note: I've also tried this with 1 cup of quick oatmeal instead of the Cream of Wheat & oat bran and I actually prefer this for everyday eating. It feels so decedant to be eating pie for breakfast--but what could be a better breakfast--a veggie serving, some egg & milk, and oatmeal?) Cathy
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