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cybergranny

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  1. Hello everyone. My name is Barbara and on this board, I am known as cybergranny. It has probably been 15 years since I have been on this site. I have missed so many people but I became overwhelmed with some things that were going on and rather than to stick it out I just left and never came back. It didn't really have anything to do with the people here, but more, the people in my life and the problems they caused. Since I was involved here I found the faith I had lost and that helped me tremendously through some of the most tragic things a human being can go through. I found a way of letting other people know that I can do so much to help them through situations I have been through and that helped me as well. I have always carried Boot Camp Buddies and my experience here with me and it always makes me smile so I wanted you to know if any of you are still around that were here 'back in the day' that I have done well by taking my own advice. I had written an post about A word (or 500!) about frustration and was surprised to see that it was still here. I took my own advice and have maintained my weight within 10 pounds of my goal for over 13 years. I will gain a few pounds and kick myself and diligently lose them again. I used to wonder if I would ever in my life end this battle with gaining weight. The answer is no. However, the good news is you can become so aware that it does become easier to take those few pounds off before they become 20, 50, or 100 pounds as they have many times in my past. I was also known as a 'rambler' on this board so I will get to the point. I wanted to give those of you who are struggling a bit of hope. This is a lifelong journey but it does not have to be a struggle or a fight if you listen to your own body and learn to treat it well. I am 70 years old now and I do not take any pills of any kind. Not even vitamins because if I have deficiency, my doctor and I talk about what I need to add to my diet to fix it and I do. My next lab test is always back on track. So, hang in there buddies and know that the rewards are amazing. By the way, my current weight is 145.
  2. Then, this is the one we eat at my house. As you can see, we add both black and green olives to the recipe along with a sprinkling of freshly grated parmesan. For me it is worth the extra point. Weight Watchers Italian Pasta Salad 4-oz. tricolor rotini (corkscew) pasta, uncooked 3/4 cup (3 oz.) cubed part-skim mozzarella cheese 1/2 cup sliced zucchini 1/4 cup chopped, seeded tomato 3 tbsp. fat-free Italian dressing 2 tbsp. white wine vinegar 3/4 tsp. minced garlic 1/2 tsp. granulated sugar substitute (such as Splenda) 1/2 tsp. Dijon mustard 1/4 tsp. pepper Cook pasta according to pkg. directions, omitting salt and fat. Drain; rinse with cold water, and drain. Add cheese, zucchini, and tomato, tossing gently. Combine Italian dressing and remaining 5 ingredients, stirring well with a wire whisk. Add vinegar mixture to pasta mixture, and toss gently. Cover and chill 1 hr. Toss gently before serving. 6 (1/2 cup) servings Per serving: cal 108, fat 2.6 g , sat fat 1.5 g , fib 0.9 g , chol 8.2 mg , prot 5.8 g , sod 162 mg , carb 14.9 g
  3. MT, is it possible that this is the recipe you are talking about? It came from a WW cookbook that I have from the 70's. Tri-color Pasta Salad Ingredients 1/2 cup Cooked tri-color spiral-shaped pasta 1 Plum tomato, diced 1/2 cup Shredded carrot 1/2 cup Shredded broccoli florets 1/4 cup Drained canned black beans 2 tbsp Shredded low-fat Monterey Jack Cheese 2 tbsp Fat-free Italian dressing Preparation Toss together all ingredients and serve I think this is 3 points for the whole thing if I remember correctly.
  4. Hi buddies. Here are some of the recipes that I promised you a couple of weeks ago. I will get more posted as I get them organized. These all came from various WW Cookbooks that I own and I have made these recipes more than once so for me, they are all keepers. I will post some more recipes soon. Hope you enjoy. * Exported from MasterCook * *Beef, Rice, and Root Vegetable Soup Recipe By :WW Ultimate Flex and Core Cookbook Serving Size : 6 Preparation Time :0:25 Categories : Beef Soups Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Sometimes, I will add winter squash to this hearty soup. I use butternut, acorn, or other firm squashes. 1 tablespoon canola oil 3/4 pound top round steak -- trimmed and cut into 1/2" dice 4 medium carrots -- peeled and chopped 2 cups turnips -- peeled and chopped 1 large onion -- thinly sliced 2 bay leaves 3/4 teaspoon caraway seeds -- crushed 1/2 teaspoon dried thyme -- crumbled 4 cups beef broth 3 cups water 2 tablespoons tomato paste 1/4 teaspoon freshly ground pepper 2 cups spinach leaves -- packed and finely shredded 1 1/2 cups cooked brown rice Heat the oil in a Dutch oven over medium heat. Add one third of the beef and cook, stirring occasionally, until browned, about three minutes. Transfer to a plate with a slotted spoon. Repeat with remaining beef. Add the carrots, turnips, onion, bay leaves, caraway seeds, and thyme to the Dutch oven. Cook, stirring constantly, until the vegetables are slightly softened, about three minutes. Stir in the beef with any accumulated juices, the broth, water, tomato paste, salt, and pepper; bring to a boil. Reduce the heat and simmer until the beef and vegetables are tender, about 20 minutes. Remove the bay leaves; stir in the spinach and brown rice. Start to Finish Time: "1:00" T(cook time): "0:35" - - - - - - - - - - - - - - - - - - - Per Serving: 259 Calories; 8g Fat (28.3% calories from fat); 22g Protein; 25g Carbohydrate; 4g Dietary Fiber; 27mg Cholesterol; 982mg Sodium. Exchanges: 1/2 Grain(Starch); 2 1/2 Lean Meat; 2 Vegetable; 1/2 Fat. NOTES : 5 points per 1 1/2 cup serving. * Exported from MasterCook * *Chilled Tomato and Shrimp Soup Recipe By :WW Ultimate Flex and Core Cookbook Serving Size : 6 Preparation Time :1:15 Categories : Fish and Seafood Soups Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- This is so good and so refreshing! We love it when we get a load of fresh shrimp and don't want to freeze it. The tomatoes just go so well with the shrimp. You can add a half cup of coarsely chopped bell pepper, any color you like. 3 large tomatoes -- coarsely chopped 2 cups chicken broth -- reduced sodium 1 large onion -- coarsely chopped 2 tablespoons tomato paste 2 cloves garlic -- coarsely chopped 1/4 teaspoon freshly ground pepper 1 pinch salt 1 cup buttermilk 1 pound shrimp -- frozen, peeled, deveined and chopped into chunks 1/2 cup cucumber -- peeled, seeded and diced 1/4 cup fresh dill 1/4 cup fresh chives -- minced Combine the tomatoes, broth, onion, tomato paste, garlic, salt and pepper in a Dutch oven; bring to a boil. Reduce heat and simmer, covered, until the onion is tender, about 20 minutes. Remove the Dutch oven from heat and let cool slightly. Pour the soup in two batches into a blender or food processor and puree. Transfer to a large bowl; stir in the buttermilk. Cover and refrigerate until well chilled, at least one hour. Just before serving, stir in the shrimp, cucumber, dill and chives. Start to Finish Time: "1:40" T(cook time): "0:25" - - - - - - - - - - - - - - - - - - - Per Serving: 137 Calories; 2g Fat (15.7% calories from fat); 19g Protein; 9g Carbohydrate; 1g Dietary Fiber; 116mg Cholesterol; 481mg Sodium. Exchanges: 0 Grain(Starch); 2 1/2 Lean Meat; 1 Vegetable; 0 Non-Fat Milk; 0 Fat. * Exported from MasterCook * *Fennel and Onion Smothered Steak Recipe By :WW Ultimate Flex and Core Cookbook Serving Size : 4 Preparation Time :0:15 Categories : Beef Entrees Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- In our house, we adore fennel. I am always finding new ways to use it but this recipe was the first one I ever tried and is still one of the best. 3 teaspoons olive oil 1 large fennel bulb -- thinly sliced 1 large onion -- thinly sliced 4 cloves garlic -- sliced 1/4 teaspoon dried tarragon 3/4 teaspoon salt 1/4 teaspoon freshly ground pepper 1 cup beef broth 10 ounces sirloin steak, trimmed -- two steaks, cut in half crosswise Heat two teaspoons of the oil in a large nonstick skillet over medium high heat. Add the fennel, onion, garlic, tarragon, 1/4 teaspoon of the salt, and 1/8 teaspoon of the pepper; cook, stirring occasionally, until fennel and onion are very soft and golden, about 11 minutes. Add the broth and cook until almost evaporated, about five minutes. Transfer to a bowl. Sprinkle the steaks with the remaining salt and pepper. Heat the remaining oil in the same skillet over medium high heat. Add the steaks and cook until browned, about two minutes on each side. Add the fennel mixture and cook, stirring constantly to scrape the browned bits from the bottom of the skillet, until the steaks are done to taste and the liquid thickens, about one minute for medium rare or about three minutes for well done. Serve at once. Start to Finish Time: "0:35" T(cook time): "0:20" - - - - - - - - - - - - - - - - - - - Per Serving: 222 Calories; 13g Fat (53.8% calories from fat); 17g Protein; 9g Carbohydrate; 2g Dietary Fiber; 44mg Cholesterol; 788mg Sodium. Exchanges: 0 Grain(Starch); 2 Lean Meat; 1/2 Vegetable; 1 1/2 Fat. NOTES : 5 points per serving. * Exported from MasterCook * *Red Snapper Cakes with Nectarine Citrus Salad Recipe By : Serving Size : 4 Preparation Time :0:20 Categories : Entrees Fish and Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Wow! Are these fish cakes ever so yummy! You can use any firm fleshed white meat fish in this recipe. Just use the freshest thing they have in your store. You could also substitute peaches for the nectarines but I find that they don't hold their shape quite as well. Still, good in a pinch. 3 nectarines -- cut into 1/4" thick slices 2 oranges -- peeled and cut into sections 1/2 small red onion -- thinly sliced 3 tablespoons fresh basil -- thinly sliced 1 tablespoon fresh lemon juice 1 pound red snapper -- fillets, skinned and finely chopped 1 large egg 3 tablespoons cornmeal 1 small shallot -- minced 1/2 jalapeno chile pepper -- seeded and finely chopped 2 tablespoons fresh cilantro -- chopped 1/2 teaspoon salt 4 teaspoons olive oil To make the salad, combine the nectarines, oranges, onion, basil, and lemon juice in a bowl. Combine the snapper, egg, cornmeal, shallot, jalapeno, cilantro, and salt in a bowl. Form into four cakes. Heat the oil in a medium nonstick skillet over medium heat. Add the cakes and cook until golden and cooked through, about five minutes on each side. Serve with the salad. Start to Finish Time: "0:30" T(cook time): "0:10" - - - - - - - - - - - - - - - - - - - Per Serving: 288 Calories; 8g Fat (24.6% calories from fat); 27g Protein; 28g Carbohydrate; 4g Dietary Fiber; 95mg Cholesterol; 358mg Sodium. Exchanges: 1/2 Grain(Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 1 Fruit; 1 Fat. NOTES : 5 points per serving. * Exported from MasterCook * *Roast Asparagus and Plum Tomatoes Recipe By : Serving Size : 4 Preparation Time :0:10 Categories : Sides Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Here again is a very versatile recipe. You can use any vegetables you like. Roasting them just makes them so much more flavorful than steamed or cooked in a pot on the stove. More bang for your buck I would say! 1 pound fresh asparagus -- trimmed and cut into 4" lengths 1 1/2 pounds plum tomatoes -- halved lenghtwise 2 1/2 teaspoons extra virgin olive oil 1 1/2 teaspoons white wine vinegar 1 clove garlic 1/2 teaspoon lemon zest 1/2 teaspoon freshly ground pepper Arrange the oven rack in the lower third of the oven. P)reheat to 425°. Toss the asparagus and tomatoes with one teaspoon of the oil in a roasting pan. Arrange the vegetables in a single layer, with the tomatoes cut side up. Roast until the tomatoes are lightly charred and the asparagus are just tender, 12-16 minutes, depending on the thickness of the asparagus. Meanwhile, combine the remaining 1 1/2 teaspoons oil, the vinegar, garlic, lemon zest, salt, and pepper in a cup. Transfer the vegetables to a platter and drizzle with the dressing. Start to Finish Time: "0:25" T(cook time): "0:15" - - - - - - - - - - - - - - - - - - - Per Serving: 86 Calories; 4g Fat (32.1% calories from fat); 4g Protein; 13g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 16mg Sodium. Exchanges: 0 Grain(Starch); 2 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates. NOTES : 1 point per serving. * Exported from MasterCook * Chicken and Quinoa Salad with Dried Fruit Recipe By :WW Everybody Loves Chicken Cookbook Serving Size : 6 Preparation Time :0:00 Categories : Poultry Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- This recipe can also be tweaked as you like or to fit the ingredients you have on hand. I usually use either regular raisins or golden raisins because I don't have currants on hand. Mirin is readily available in most grocery stores these days and is an inexpensive ingredient. If you don't have craisins, you can either leave them out or use any other dried fruit you have on hand. 3 tablespoons rice vinegar -- seasoned 2 tablespoons rice wine -- (mirin) 1 tablespoon soy sauce 2 teaspoons fresh ginger -- peeled and minced 1 teaspoon sesame oil -- dark 2 cups water 1 cup quinoa 1 pound chicken breast, no skin, no bone, R-T-C 1/2 cup scallions -- finely chopped 1/2 cup fresh cilantro -- finely chopped 1/3 cup dried cranberries 1/3 cup dried currants 1/2 teaspoon salt 1/2 teaspoon freshly ground pepper To make the dressing, whisk together the vinegar, mirin (you could use reduced sodium chicken broth if you prefer no wine), soy sauce, ginger, and oil in a small bowl until blended; set aside. Bring the water to a boil in a medium saucepan; stir in quinoa. Reduce heat and simmer, covered, until all liquid is absorbed, about 20 minutes. Transfer the quinoa to a large bowl; let cool about 10 minutes. Spray a large nonstick skillet with nonstick spray and set over medium high heat. Add the chicken and cook, turning occasionally, until browned on the outside and cooked through, about 10 minutes. Transfer the chicken to a cutting board; let rest about five minutes. Cut the chicken into 3/4 inch pieces. Add the chicken to the quinoa. Stir in the scallions, cilantro, cranberries, currants, salt and pepper. Drizzle with the dressing and toss well to coat. - - - - - - - - - - - - - - - - - - - Per Serving: 238 Calories; 4g Fat (17.0% calories from fat); 21g Protein; 27g Carbohydrate; 3g Dietary Fiber; 46mg Cholesterol; 401mg Sodium. Exchanges: 1 1/2 Grain(Starch); 2 1/2 Lean Meat; 0 Vegetable; 1/2 Fruit; 1/2 Fat; 0 Other Carbohydrates. NOTES : 4 points per serving. If using boneless, skinless chicken thighs as the original recipe calls for, the calculation is 6 points per serving. * Exported from MasterCook * Moo Shu Chicken Recipe By :WW Everybody Loves Chicken Cookbook Serving Size : 4 Preparation Time :0:00 Categories : Poultry Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- This is a really easy way to make Asian style food quickly. We like to have it on the weekend for a quick lunch. I just mix up the filling and refrigerate it and when we are busy outside doing yard work, it takes no time at all to make the quick wraps. 1 teaspoon canola oil 1 pound chicken breast, no skin, no bone, R-T-C -- or thighs, cut into thin strips 1 small onion -- thinly sliced 1 tablespoon fresh ginger -- grated 2 cloves garlic -- minced 2 cups napa cabbage -- shredded 1/4 pound mushrooms 1 medium carrot -- cut into matchstick sticks 3 tablespoons hoisin sauce 4 whole wheat tortillas Heat a large nonstick skillet or wok over medium high heat until a drop of water sizzles. Pour in the oil and swirl to coat the pan, then add the chicken, onion, ginger, and garlic. Stir fry until the chicken is browned and cooked through, 4-5 minutes. Add the cabbage, mushrooms, and carrot; stir fry until the carrot is crisp tender, about five minutes. Add the hoisin sauce and cook, stirring constantly, until heated through, about one minute longer. Remove the skillet from the heat. Heat the tortillas according to package directions. Spoon 1/4 of the chicken mixture on each tortilla. Roll up and serve. - - - - - - - - - - - - - - - - - - - Per Serving: 346 Calories; 7g Fat (18.7% calories from fat); 31g Protein; 39g Carbohydrate; 4g Dietary Fiber; 70mg Cholesterol; 643mg Sodium. Exchanges: 3 1/2 Lean Meat; 1 Vegetable; 1/2 Fat; 1/2 Other Carbohydrates. NOTES : 8 points per serving according to the WW Cookbook. I get 7 points if I use whole wheat tortillas and 6 points if I use fat free tortillas. * Exported from MasterCook * Skewered Sesame Meatballs with Sweet-Sour Sauce Recipe By :WW Everybody Loves Chicken Cookbook Serving Size : 12 Preparation Time :0:00 Categories : Appetizers Poultry Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- The first time I made these meatballs, I was looking for a 'different' meatball to take to a party as an appetizer. They were so successful I was emailing everyone the recipe the next day! I generally use Panko (Japanese breadcrumbs found in most grocery stores now) instead of regular bread crumbs because they are lighter and crisper. 1 pound ground turkey 7 ounces waterchestnut, canned -- drained and finely chopped 1/4 cup bread crumbs -- dry 2 egg whites 2 tablespoons soy sauce 1 large shallot -- finely chopped 1 tablespoon fresh ginger -- peeled and minced 1 tablespoon sesame seeds 3/4 cup sweet and sour sauce -- for dipping 3 ounces snow pea pod, fresh -- 36 pods, trimmed Preheat oven to 375°. Spray a jelly roll pan with nonstick spray (or use a cookie sheet with a lip) Combine the turkey, water chestnuts, bread crumbs, egg whites, soy sauce, shallot, and ginger in a medium bowl until well blended. Shape the mixture into 36 meatballs and place in the pan. Sprinkle with the sesame seeds then lightly spray with nonstick spray. Bake until the meatballs are cooked through, about 20 minutes. Meanwhile, bring a large saucepan of water to a boil. Add the snow peas and boil for one minute. Drain and rinse under cold running water to stop the cooking. Drain again. Bend a snow pea in half and thread onto a wooden toothpick, then skewer a meatball onto the same pick. Repeat with the remaining 35 snow peas and meatballs. Pile the skewers onto a platter and serve the dipping sauce alongside. - - - - - - - - - - - - - - - - - - - Per Serving: 105 Calories; 4g Fat (31.8% calories from fat); 8g Protein; 9g Carbohydrate; 1g Dietary Fiber; 30mg Cholesterol; 286mg Sodium. Exchanges: 0 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 0 Fat; 1/2 Other Carbohydrates.
  5. Good morning Kimberley! Hope you have a nice day outside. I thought I would pop in here since I follow this program more so than the FLEX plan. I can see that I have a lot of reading and catching up to do! In the meantime, everyone have a terrific Sunday. I am off to a birthday lunch for my middle son.
  6. I am so glad to see that you are planning subsitutions that will suit you better LilPup. Recipes are meant to be fitted to each of our own tastes. I love that so many people here are willing to try and then make the recipe their own. I love tarragon with chicken, especially when it is roasted.
  7. Hi all. I have been quite busy for a couple of weeks and finally I have some new recipes to post. I hope you will try some and enjoy! * Exported from MasterCook * Apricot-Honey Chicken Poupon Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 ounces chicken breast, no skin, no bone, R-T-C 1/3 cup honey mustard -- dijon style 3 tablespoons apricot preserves 1 teaspoon ginger -- ground 1. Preheat grill to medium-high. Mix mustard, apricot preserves and ginger in a small bowl. Wash hands. Brush some of the mustard mixture on chicken. 2. Place chicken on grill about 6 inches from heat. Wash hands. Grill chicken, brushing frequently with remaining mustard mixture, 6 to 8 minutes on each side or until done (internal temp 170°F). 3. Serve over hot cooked rice or noodles (the points are not included). - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 157 Calories; 4g Fat (21.6% calories from fat); 21g Protein; 11g Carbohydrate; trace Dietary Fiber; 52mg Cholesterol; 324mg Sodium. Exchanges: 0 Grain(Starch); 3 Lean Meat; 1/2 Fat; 1/2 Other Carbohydrates. NOTES : 3 points per serving. Personally, I am not a fan of honey with meat so I just use the regular Dijon style mustard in this recipe. The side dish is just wild and long grain rice, sugar snap peas, and yellow pear tomatoes. It is a great go with. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ * Exported from MasterCook * Asian Chicken Noodle Bowl Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 ounces chicken breast, no skin, no bone, R-T-C 3/4 teaspoon five-spice powder 3 cans chicken broth, reduced fat and sodium 1/4 teaspoon pepper 1/8 teaspoon salt 2 teaspoons vegetable oil 2 cloves garlic -- finely chopped 1 tablespoon soy sauce 8 ounces angel hair pasta 8 ounces spinach 1. Combine five-spice powder, pepper and salt in cup. Wash hands. Cut chicken into 1-inch pieces. Rub spices onto chicken. Wash hands. 2. Heat oil in 2-quart stockpot over medium-high. Add chicken and cook about 5 minutes or until browned on all sides. Add garlic and cook about 1 minute or until fragrant. Add chicken broth and soy sauce; cover and bring to a boil. Uncover, reduce heat to simmer and cook 3 minutes. Add pasta; simmer 1 minute or until tender. Add spinach; stir just until wilted. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 356 Calories; 6g Fat (14.5% calories from fat); 29g Protein; 45g Carbohydrate; 3g Dietary Fiber; 52mg Cholesterol; 598mg Sodium. Exchanges: 3 Grain(Starch); 2 1/2 Lean Meat; 1/2 Vegetable; 1/2 Fat. Serving Ideas : Serving Suggestion: Ladle individual servings into deep bowls and top with thinly sliced green onions. Refrigerate leftovers. NOTES : 7 points per serving. You know, sometimes I just crave a bowl of those silly, calorie laden ramen noodles so I opt for this instead. It is more nutritious, has more flavor and leftovers will keep fine. I can't save extra ramen noodles, they turn to mush! ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ * Exported from MasterCook * Cajun Chicken Jambalaya Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 ounces chicken breast, no skin, no bone, R-T-C 1 teaspoon Cajun seasoning blend 1 can chicken broth, reduced fat and sodium -- 14 oz. non stick spray 1 large green bell pepper -- chopped 1/2 cup green onions -- chopped 3/4 cup celery -- chopped 1 cup rice -- liong grain 3 ounces Canadian bacon -- diced 1 cup salsa -- medium 1. Wash hands. Cut chicken into 1-inch chunks. Sprinkle with Cajun seasoning. Wash hands. 2. Spray a non stick with non stick spray skillet and set on medium-high. Cook chicken 8 minutes or until golden brown. Remove from skillet. 3. In same skillet, cook green pepper, three-fourths of scallions and celery 5 minutes or until pepper is crisp-tender. Add uncooked rice to skillet and cook 1 minute. 4. Return chicken to skillet. Stir in bacon, salsa and broth. Bring to a boil; reduce heat to low. Cover and simmer 25 minutes or until rice has absorbed liquid and chicken is done (internal temp 170°F). 5. Remove from heat and let stand 5 minutes before serving. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 339 Calories; 4g Fat (11.5% calories from fat); 28g Protein; 45g Carbohydrate; 3g Dietary Fiber; 63mg Cholesterol; 710mg Sodium. Exchanges: 2 1/2 Grain(Starch); 3 1/2 Lean Meat; 1 1/2 Vegetable. NOTES : 7 points per serving. I can't eat bell peppers so I subsitute either yellow squash, zucchini, or eggplant in this recipe. It keeps the texture the same and doesn't decrease the bulk in the recipe. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ * Exported from MasterCook * Chicken Breasts Vesuvio Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 ounces chicken breast, no skin, no bone, R-T-C 16 ounces baking potatoes -- sliced 1/4 cup fat free Italian dressing 1 tablespoon lemon juice 2 teaspoons garlic -- minced 1 teaspoon Italian seasoning 1. Preheat oven to 350°F. Wash hands. Arrange potatoes in single layer in shallow baking pan. Layer chicken on top of potatoes. Wash hands. 2. Combine dressingl and lemon juice; brush chicken and potatoes with mixture. Sprinkle chicken and potatoes with garlic, Italian seasoning and salt and pepper to taste. 3. Bake 50 to 55 minutes or until chicken is done (internal temp 180°F). - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 206 Calories; 2g Fat (11.0% calories from fat); 21g Protein; 21g Carbohydrate; 2g Dietary Fiber; 52mg Cholesterol; 52mg Sodium. Exchanges: 1 1/2 Grain(Starch); 2 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat. NOTES : 4 points per serving. This is a very fat laden chicken breast recipe designed to bring out the garlic and Italian seasonings. I omit the 1/4 cup of oil and subsitute the FF Italian dressing for it and no one can tell the difference! ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ * Exported from MasterCook * Easy Chicken Paprikash Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 3/4 cups chicken broth 1/4 cup flour, all-purpose 2 tsp. paprika 1/8 tsp. ground red pepper 12 ounces chicken breast, no skin, no bone, R-T-C 1 medium onion -- sliced 1/3 cup yogurt, fat free 4 cups egg noodles, yolk-free -- cooked MIX broth, flour, paprika and pepper. COOK chicken in nonstick skillet until browned. Add onion. Cover and cook until onion is tender-crisp. ADD flour mixture. Cook and stir until mixture boils and thickens. Remove from heat. STIR in yogurt. Serve with noodles. TIP: Swanson Kitchen Tip: This recipe is also great using Swanson® Natural GoodnessT or Certified Organic Chicken Broth in place of the regular chicken broth. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 331 Calories; 4g Fat (10.9% calories from fat); 29g Protein; 43g Carbohydrate; 3g Dietary Fiber; 52mg Cholesterol; 393mg Sodium. Exchanges: 2 1/2 Grain(Starch); 3 Lean Meat; 1/2 Vegetable; 0 Fat. NOTES : 4 points per serving. Chicken with paprika is so good and usually so full of calories too. This version allows me to eat it along with everyone else and even those that don't like yogurt eat it up. I just don't tell them there is yogurt in the recipe! ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ * Exported from MasterCook * Fiesta Chicken & Rice Bake Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 can cream of chicken soup, ff -- (10 3/4 oz.) 1 cup salsa 1/2 cup water 1 cup corn -- whole kernel 3/4 cup white rice -- uncooked 4 chicken breast, no skin, no bone, R-T-C Paprika 1/2 cup cheddar cheese, lowfat -- shredded MIX soup, salsa, water, corn and rice in 2-qt. shallow baking dish. Top with chicken and sprinkle with paprika. Cover. BAKE at 375°F. for 45 min. or until done. Sprinkle with cheese. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 481 Calories; 8g Fat (15.2% calories from fat); 60g Protein; 39g Carbohydrate; 3g Dietary Fiber; 147mg Cholesterol; 502mg Sodium. Exchanges: 2 1/2 Grain(Starch); 8 Lean Meat; 1/2 Vegetable. NOTES : This recipe is 10 points per serving. My grandkids love this recipe and I really don't eat it much myself because it is 10 points. However, it is so much like Mexican fast food for them and so much more healthy that they ask for it quite often. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ * Exported from MasterCook * Orange Dijon Chicken Saltimbocca Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 ounces chicken breast, no skin, no bone, R-T-C 2 ounces prosciutto -- 4 thin slices 4 ounces mozzarella cheese, part skim milk -- slices 1 tbsp. olive oil 1 can cream of chicken soup, ff 3/4 cup orange juice 1 tbsp. dijon mustard 1 tbsp. fresh sage -- chopped 1 tsp. dried parsley 1/2 tsp. onion powder 1/4 tsp. dried tarragon -- crushed 1 dash Garlic powder 1/2 cup mandarin orange sections, raw CUT lengthwise pocket in each chicken breast. Stuff each with 1 slice prosciutto and 1 slice cheese. HEAT oil in skillet. Add chicken and cook until browned. ADD soup, orange juice, mustard, wine, sage, parsley, sugar, onion powder, tarragon and garlic powder. Heat to a boil. Cover and cook over low heat for 5 min. or until done. ADD Mandarin orange segments. Heat through. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 274 Calories; 12g Fat (39.8% calories from fat); 31g Protein; 9g Carbohydrate; 1g Dietary Fiber; 77mg Cholesterol; 626mg Sodium. Exchanges: 0 Grain(Starch); 4 1/2 Lean Meat; 1/2 Fruit; 1 Fat; 0 Other Carbohydrates. NOTES : 6 points per serving. What can I say? Yum, yum, yum! Enough said. Try this one! ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ * Exported from MasterCook * Skillet Herb Roasted Chicken Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 tsp. ground sage 1/4 tsp. dried thyme -- crushed 12 ounces chicken breast, no skin, no bone, R-T-C cooking spray 2 cloves garlic -- minced 1 can cream of chicken soup, ff -- (10 3/4 oz.) 1/2 cup water parslied rice* MIX sage and thyme and sprinkle over chicken. SPRAY nonstick skillet with cooking spray and heat 1 min. Add chicken and cook 15 min. or until done. Remove chicken and keep warm. ADD garlic and cook until lightly browned. Add soup and water and heat through. Serve over chicken with Parslied Rice. TIP: Parslied Rice: Toss 4 cups cooked long-grain white rice with 1 tsp. chopped parsley. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 103 Calories; 2g Fat (20.3% calories from fat); 19g Protein; 1g Carbohydrate; trace Dietary Fiber; 52mg Cholesterol; 47mg Sodium. Exchanges: 0 Grain(Starch); 2 1/2 Lean Meat; 0 Vegetable; 0 Fat. NOTES : * The rice points are not calculated in this recipe. Be sure to add them if you serve the rice. 2 points per serving. If you are in a hurry and want a roasted chicken flavor out of chicken breasts, this is a great recipe to choose. It takes care of itself on a busy night and leaves a lovely sauce to boot!
  8. MT, I am glad that you have lots of recipes to choose from. It makes it nice not to have the same ole, same ole all the time. Selma, you make a good point about the subsitutions. That is pretty much what I do when I see a recipe I think I will like. I try it as is and then the next time I make it, I adjust the ingredients to suit my family. I hope that people will do that with the recipes that I post too since we all have different tastes and dietary restrictions.
  9. Icing, I have to agree. I won't eat canned peas. In fact, the only canned veggies I will eat are asparagus or corn. Snow peas and sugar snap peas are the bomb!
  10. Zena, I just posted a bunch of recipes which include a tartar sauce that I use instead of mayo to make tuna salad. All I do is add chopped pickles and celery and then moisten the tuna with the tartar sauce. You can use as little or as much as you like because the whole recipe is only two points. It really is very good. The thread is "Almost spring recipes"
  11. Since spring is just around the corner, I have really gotten a taste for lighter fare. Most of these recipes will reflect that state of mind. * Exported from MasterCook * Better-Than-Butter Sauce Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons cornstarch 1/2 teaspoon chicken bouillon granules 1/4 teaspoon garlic powder 1/4 teaspoon onion powder 1/8 teaspoon dried tarragon 1 Dash pepper 2 tablespoons milk, skim 1/2 cup milk, skim 2 tablespoons water In a saucepan, combine the first six ingredients. Stir in milk and water until smooth. bring to a boil over medium heat; cook and stir for 1 minute or until thickened and bubbly. Serve over hot cooked vegetables. Yield: 10 tablespoons. Description: ""This savory sauce dresses up any vegetable in a flavorful way," says Wendy Bohman of Howards Grove, Wisconsin. "I created the recipe when I was dieting and was sick of plain cooked vegetables. The sauce has great taste and minimal fat and calories."" - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 20 Calories; trace Fat (4.9% calories from fat); 1g Protein; 3g Carbohydrate; trace Dietary Fiber; 1mg Cholesterol; 67mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Non-Fat Milk; 0 Fat. NOTES : This recipe is only 20 calories for 2 3/4 tablespoons so it is zero points per serving. This sauce is really nice to dress up veggies and feel like you are eating something different than just the same old stuff. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ * Exported from MasterCook * Chocolate Mousse with Strawberries Recipe By : Serving Size : 5 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 3/8 ounces chocolate pudding mix 1 cup milk, skim -- cold 1 3/4 cups Cool Whip Lite® 1 cup fresh strawberries In a mixing bowl, beat pudding and milk until blended, about 2 minutes. Fold in whipped topping. Serve with strawberries for dipping. Can also be served over slices of angel food cake. Yield: 2-1/2 cups. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 111 Calories; 3g Fat (27.0% calories from fat); 2g Protein; 17g Carbohydrate; 1g Dietary Fiber; 1mg Cholesterol; 70mg Sodium. Exchanges: 0 Fruit; 0 Non-Fat Milk; 1/2 Fat; 1 Other Carbohydrates. NOTES : 2 points per serving. All I can say is that you can't go wrong with chocolate and strawberries. Don't you get tired of sf, ff jello pudding? Then why don't you just whip up a batch of this mousse and put it on any fruit you like. Personally, I can't eat strawberries because of the seeds so I clean strawberries for everybody else and have mine with whatever fruit I have on hand. Some of my own favorites? A not so ripe banana, a fresh peach or nectarine or even a plum! ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ * Exported from MasterCook * Easy Italian Chicken Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 ounces chicken breast, no skin, no bone, R-T-C 1 can stewed tomatoes -- Italian style 4 ounces mushrooms, canned -- drained 1/2 teaspoon dried basil 1/4 teaspoon garlic powder 1 tablespoon cornstarch 1/3 cup cold water 4 cups spaghetti, cooked In a large skillet coated with nonstick cooking spray, cook chicken for 5-6 minutes on each side or until the juices run clear. Meanwhile, in a saucepan over medium heat, bring tomatoes, mushrooms, basil and garlic powder to a boil. Combine cornstarch and water; add to tomato mixture. Return to a boil; cook and stir for 2 minutes. Serve chicken over spaghetti; top with tomato sauce. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 331 Calories; 3g Fat (9.1% calories from fat); 27g Protein; 47g Carbohydrate; 4g Dietary Fiber; 52mg Cholesterol; 184mg Sodium. Exchanges: 2 1/2 Grain(Starch); 2 1/2 Lean Meat; 1 Vegetable; 0 Fat. NOTES : 7 points per serving. The reason I like this dish is because without the meat, it is so much lighter and I don't have that heavy "I just ate a huge meal" feeling in my stomach afterward. I actually love to make it with fresh tomatoes that I peel and seed. It is so much better that way if you have the time. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ * Exported from MasterCook * Lemon-Butter Snow Peas Recipe By : Serving Size : 2 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 pound fresh snow peas 1 tablespoon water 1 teaspoon garlic -- minced 1 tablespoon butter -- melted 1 teaspoon lemon juice 1/2 teaspoon Italian seasoning In a microwave-safe dish, combine the snow peas, water and garlic. Cover and microwave on high for 3-4 minutes or until crisp-tender; drain. Combine the butter, lemon juice and Italian seasoning. Drizzle over peas; toss to coat. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 102 Calories; 6g Fat (51.3% calories from fat); 3g Protein; 9g Carbohydrate; 3g Dietary Fiber; 16mg Cholesterol; 64mg Sodium. Exchanges: 0 Grain(Starch); 2 Vegetable; 0 Fruit; 1 Fat. NOTES : 2 points per serving. Snow peas are so incredible! I love it when they are cooked on the shorter side because I love the crunch of fresh snow peas. One year, we grew two eight foot rows and had so many snow peas from that small bit of ground that I froze tons of them right off the plants. I gathered a gallon plastic bag every day! I just plopped them in the freezer right from the plant so they didn't get all soggy like they will if you blanch them. Then, when we used them that winter, I made sure to clean them before using them and they were just like fresh ones. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ * Exported from MasterCook * Low-Fat Gazpacho Recipe By : Serving Size : 12 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 46 ounces V-8® vegetable juice, no added salt 2 cups tomatoes -- chopped and seeded 1 cup cucumber -- peeled, seeded and chopped 3/4 cup celery -- chopped 1 cup green pepper -- chopped 1/2 cup chopped green onions 1/3 cup red wine vinegar 1 tablespoon Worcestershire sauce 1 teaspoon salt -- optional 1/2 teaspoon pepper In a large bowl, combine all ingredients. Cover and chill overnight. Yield: 12 servings (3 quarts). - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 39 Calories; trace Fat (3.2% calories from fat); 2g Protein; 9g Carbohydrate; 2g Dietary Fiber; 5mg Cholesterol; 225mg Sodium. Exchanges: 0 Grain(Starch); 1 1/2 Vegetable; 0 Fat; 0 Other Carbohydrates. Serving Ideas : Since I can't eat green peppers, I increase the cucumber to 1 1/4 cup and the tomato to 2 1/2 cups. This is so good! If you would rather have it smoother, just put it in a blender and whip away! NOTES : This recipe is 0 points per serving. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ * Exported from MasterCook * Low-Fat Tartar Sauce Recipe By : Serving Size : 0 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup yogurt, fat free -- plain 1/4 cup mayonnaise, imitation -- reduced fat or fat free will work as well 1 tablespoon sweet pickle relish -- drained 2 teaspoons onion -- dried, minced 1 teaspoon dried parsley -- flakes 1 teaspoon Dijon mustard 2 drops hot pepper sauce In a small bowl, combine all ingredients. Cover and refrigerate until serving. Yield: 1 cup. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 86 Calories; 3g Fat (33.7% calories from fat); 2g Protein; 13g Carbohydrate; 1g Dietary Fiber; 26mg Cholesterol; 496mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fat; 1 Other Carbohydrates. NOTES : This whole recipe is only 2 points so a good sized portion of 1/4 cup would only be half a point. Talk about a versatile sauce! I use this in place of mayo on turkey breast and lettuce roll ups and in tuna to go with a salad. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ * Exported from MasterCook * Peach Mousse Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 ounces orange gelatin powder -- (one package) or peach 1 cup boiling water 3 medium peaches, whole -- sliced 2 tablespoons honey 1/4 teaspoon almond extract 1 cup cool whip Lite® Fresh mint and additional peach slices -- optional In a large mixing bowl, dissolve gelatin in water. In a blender, combine peaches, honey and extract; cover and process until smooth. Stir into gelatin mixture. Cover and refrigerate until syrupy, about 1-1/2 hours. Beat on high speed until doubled in volume, about 5 minutes. Fold in the whipped cream. Spoon into dessert dishes. Refrigerate until firm, about 1 hour. Garnish with mint and additional peaches if desired. Yield: 8 servings. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 93 Calories; 1g Fat (9.9% calories from fat); 1g Protein; 20g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 37mg Sodium. Exchanges: 1/2 Fruit; 0 Fat; 1 Other Carbohydrates. NOTES : 2 points per serving. I LOVE peaches. I try to make this lovely mousse every week when peaches are in season and that way I don't crave the old standard peach cobbler. It is so light and refreshing and so easy to make! ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ * Exported from MasterCook * Pork Stroganoff Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 pounds pork loin, lean, boneless -- cut into 1-1/2-inch cubes 1 1/2 cups water -- divided 1 teaspoon chicken bouillon granules 2 teaspoons paprika 1 cup onion -- chopped 1 clove garlic -- minced 1 tablespoon cornstarch 3/4 cup sour cream, light 2 tablespoons fresh parsley -- snipped 12 ounces egg noodles, yolk-free -- cooked and drained In a saucepan coated with nonstick cooking spray, brown pork; drain. Remove meat and set aside. In the same pan, bring 1-1/4 cups water, bouillon and paprika to a boil. Add pork, onion and garlic. Reduce heat; cover and simmer 45 minutes or until meat is tender. Combine cornstarch and remaining water; gradually add to pan, stirring constantly. Bring to a boil; cook and stir 2 minutes or until thickened. Remove from heat; stir in sour cream and parsley. Serve over noodles. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 465 Calories; 7g Fat (14.2% calories from fat); 34g Protein; 65g Carbohydrate; 4g Dietary Fiber; 54mg Cholesterol; 138mg Sodium. Exchanges: 4 Grain(Starch); 3 Lean Meat; 1/2 Vegetable; 1/2 Fat; 0 Other Carbohydrates. NOTES : 9 points per serving. This is a heavier recipe than the rest because of the richness of the pork and the high meat content of the recipe. I like to cut the amount of meat in half and add what ever veggies I have on hand that are fresh from broccoli, to brussels sprouts, to loads of mushrooms or cauliflower. You be the judge here and if you like it, try it with the veggies over spaghetti squash for a really low point meal.
  12. So today, I have a bunch more recipes that I am reviewing for this weeks posting. Perhaps you will find something to try among these recipes. * Exported from MasterCook * Ginger Chicken with Rice Noodles Recipe By : Serving Size : 2 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons green onion -- very finely chopped 1 1/2 teaspoons fresh ginger -- grated 3 cloves garlic -- minced 1 teaspoon olive oil 1/8 teaspoon salt 10 ounces chicken breast, no skin, no bone, R-T-C 2 ounces rice noodles -- dried 1/2 cup carrot -- chopped 1/2 teaspoon lime peel -- shredded 1 tablespoon lime juice 2 teaspoons olive oil 1 tablespoon snipped fresh cilantro -- (1 to 2) 1. For rub, in a small bowl, combine green onion, ginger, garlic, the 1 teaspoon oil, and the salt. Sprinkle evenly over chicken; rub in with your fingers. 2. Place chicken on the rack of an uncovered grill directly over medium coals. Grill for 12 to 15 minutes or until tender and no longer pink (170 degree F), turning once. Thinly slice chicken diagonally; set aside. 3. Meanwhile, in a large saucepan, cook rice noodles and carrot in a large amount of boiling water for 3 to 4 minutes or just until noodles are tender; drain. Rinse with cold water; drain again. Use kitchen scissors to snip noodles into short lengths. In a medium bowl, stir together lime peel, lime juice, and the 2 teaspoons oil. Add noodle mixture and cilantro; toss gently to coat. 4. Divide noodle mixture between two individual bowls; arrange chicken slices on noodle mixture. Sprinkle with 1 teaspoon chopped peanuts if desired. Serve immediately. Makes 2 servings. Make-Ahead Directions: Rub chicken as directed in Step 1. Cover and chill for up to 24 hours. Prepare as directed in Steps 2 through 5. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 352 Calories; 11g Fat (27.4% calories from fat); 32g Protein; 31g Carbohydrate; 1g Dietary Fiber; 86mg Cholesterol; 224mg Sodium. Exchanges: 1 1/2 Grain(Starch); 4 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1 1/2 Fat. NOTES : 8 points per serving. If adding peanuts, add one point to the recipe. I make this recipe when I want something that reminds me of the foods that the maids would bring to the hotel (I used to manage a hotel years ago and the majority of the maids were Vietnamese). The rice noodles are a treat and it is a real Asian flair that is easy to make. I always have low sodium soy sauce to drizzle on it. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ * Exported from MasterCook * Hamburger Pie Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cups mashed potatoes 1 pound ground beef, extra lean 1/2 cup onion -- chopped 1/4 teaspoon salt 1 Dash black pepper 2 1/2 cups frozen green beans -- cut and thawed 1 can tomato soup, condensed -- (10.75 ounce) 1/3 cup cheddar cheese, lowfat -- shredded 1. Prepare Mashed Potatoes, if using; set aside. In a large skillet cook meat and onion until meat is brown and onion is tender. Drain off fat. Add the salt and pepper. Stir in thawed beans and soup; pour into a greased 2-quart rectangular baking dish or casserole. 2. Spoon Mashed Potatoes or refrigerated potatoes in mounds on bean mixture (or, if desired, pipe potatoes using a pastry bag and a large star tip). Sprinkle cheese over the potatoes. Bake, uncovered, in a 350 degree F oven for 30 to 35 minutes or until mixture is bubbly and cheese begins to brown. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 349 Calories; 17g Fat (44.0% calories from fat); 20g Protein; 29g Carbohydrate; 4g Dietary Fiber; 56mg Cholesterol; 739mg Sodium. Exchanges: 1 1/2 Grain(Starch); 2 1/2 Lean Meat; 1 Vegetable; 2 Fat. NOTES : 8 points per serving. This is an easy fix when you have a bunch of 'picky' kids to feed. It is a one dish meal that you can eat a portion of yourself. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ * Exported from MasterCook Hot Chicken Salad Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cups cooked chicken breast halves -- shredded Salt and pepper to taste 3/4 cup celery -- chopped 10 3/4 ounces cream of chicken soup, ff -- (1 can) 2/3 cup light mayonnaise 1 teaspoon lemon juice 3 egg whites -- boiled and chopped 1 large egg -- boiled and chopped 3 ounces chow mein noodles Heat oven to 350 degrees. Season chicken well with salt and pepper. Combine with celery, soup, mayonnaise and lemon juice. Layer half the mixture in a 9-inch-by-9-inch baking dish. Season the chopped eggs with salt and pepper and sprinkle them over the chicken mixture. Top with the remaining chicken mixture and the chow mien noodles. Bake until bubbly, about 30 minutes. Makes 6 servings. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 348 Calories; 18g Fat (46.5% calories from fat); 33g Protein; 13g Carbohydrate; 1g Dietary Fiber; 125mg Cholesterol; 315mg Sodium. Exchanges: 1/2 Grain(Starch); 4 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 2 Fat; 1/2 Other Carbohydrates. NOTES : 8 points per serving. This is meant to be used as a main dish with a salad or vegetables. If you use it as a side dish, it make twelve 4 point servings. Can I tell you how easy this is to make? It is something different to take to a pot luck or a church supper or even to a family gathering and it gets such rave reviews. Everyone thinks that you spent hours on it because there are so many flavors in this dish. It is worth a try. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ * Exported from MasterCook * Hungarian Goulash Recipe By : Serving Size : 10 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cups onions -- chopped 1 1/2 cups green peppers -- chopped 1 cup celery -- chopped 3 cloves garlic -- minced 2 1/2 pounds round roast, trimmed -- cut into 1-inch cubes 1 can tomato paste -- (6 ounce) 1/2 cup water 4 teaspoons paprika -- Hungarian 1/4 teaspoon salt 1/4 teaspoon black pepper 6 cups egg noodles, yolk-free 1. In a 3-1/2- or 4-quart slow cooker combine onions, sweet peppers, celery, and garlic. Top with meat. In a small bowl combine tomato paste, the water, paprika, salt, and black pepper. Pour over meat. 2. Cover and cook on low-heat setting for 10 to 12 hours or on high-heat setting for 5 to 6 hours. 3. Serve over hot cooked noodles. Makes 10 servings. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 300 Calories; 6g Fat (19.3% calories from fat); 31g Protein; 29g Carbohydrate; 3g Dietary Fiber; 66mg Cholesterol; 242mg Sodium. Exchanges: 1 1/2 Grain(Starch); 3 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fat. NOTES : 6 points per serving. Okay, so I don't know if this is "true" Hungarian Goulash but I know it is the goulash that my grandmother made when I was growing up. All I did was lighten it up a bit and it doesn't swim in grease like hers did. It is a much more healthy recipe but tastes exactly as I remember it. You really have to use real Hungarian sweet paprika though because what we get here just isn't the same. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ * Exported from MasterCook * Mexican-Style Chicken Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cans cream of chicken soup, ff 1 can diced tomatoes -- (10 ounce) undrained, with green chilies 3/4 cup green peppers -- chopped 1/2 cup onion -- chopped 1 1/2 teaspoon chili powder 1/4 teaspoon black pepper 12 corn tortillas -- ¥cut into thin, bite-size strips 1 1/2 pounds chicken breast, no skin, no bone, R-T-C -- cooked and chopped 8 ounces cheddar cheese, lowfat -- shredded Tomato slices (optional) Sliced green onions (optional) 1. Combine soup, tomatoes with chiles, sweet pepper, onion, chili powder, and black pepper; set aside. 2. To assemble, sprinkle about one-third of the tortilla strips over the bottom of an ungreased 3-quart rectangular baking dish. Layer half of the chicken over tortilla strips; spoon half of soup mixture on top. Sprinkle half of the cheese and another one-third of the tortilla strips over the soup mixture. Layer with remaining chicken, soup mixture, and tortilla strips. 3. Bake, uncovered, in 350 degree F oven about 45 minutes or until bubbly around edges and center is hot. Remove from oven; sprinkle with remaining cheese. Let stand 10 minutes before serving. If desired, top with sliced tomatoes and green onions. Makes 8 servings. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 247 Calories; 5g Fat (19.4% calories from fat); 28g Protein; 21g Carbohydrate; 3g Dietary Fiber; 58mg Cholesterol; 287mg Sodium. Exchanges: 1 Grain(Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 0 Fat. NOTES : 5 points per serving. Talk about quick and easy! The biggest plus is that this is such a pretty casserole. It is always nice that it tastes as good as it looks! ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ * Exported from MasterCook * New Potato Simmer Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 pounds potatoes -- very small new potatoes 1 pound smoked turkey breast -- shredded 2 cans chicken broth, reduced fat and sodium -- (14 ounce each) 1/3 cup leek -- sliced 1/3 cup half-and-half, fat free 3 tablespoons Dijon-style mustard 1 tablespoon fresh thyme -- or lemon thyme 1 1/2 cups napa cabbage -- shredded Cut any large potatoes in half. In a 4-quart Dutch oven combine potatoes, turkey, broth, and leek. Bring to boiling; reduce heat. Simmer, covered, for 15 minutes. 2. In a small bowl stir together cream and mustard; add to Dutch oven along with lemon thyme. Simmer, uncovered, about 5 minutes more or until potatoes are tender, stirring occasionally. Top each serving with 1/4 cup cabbage. 3. Makes 6 servings (8 1/2 cups) - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 246 Calories; 6g Fat (21.2% calories from fat); 23g Protein; 24g Carbohydrate; 2g Dietary Fiber; 52mg Cholesterol; 239mg Sodium. Exchanges: 1 1/2 Grain(Starch); 3 Lean Meat; 0 Vegetable; 0 Non-Fat Milk; 0 Fat; 0 Other Carbohydrates. NOTES : 5 points per serving. If you like Napa cabbage, this is a great one dish, filling stew-like soup. It is one of those things that just gets better after sitting. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ * Exported from MasterCook * Red Snapper with Carrots and Fennel Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound red snapper -- grouper, or ocean perch fillets, about 1/2 inch thick and skinless Salt and black pepper 2 cups fennel bulb -- sliced 1 cup onion 1 cup carrot 2 cloves garlic -- minced 1 tablespoon olive oil 2 tablespoons fresh dill weed -- or 1 1/2 teaspoons dried 1/4 teaspoon salt 1/4 teaspoon black pepper 1/4 cup chicken broth, reduced fat and sodium Fresh dill sprigs (optional) 1. Thaw fish, if frozen. Rinse fish; pat dry. Sprinkle lightly with salt and pepper; set aside. In a large skillet cook fennel, onion, carrot, and garlic in hot oil over medium heat for 7 to 9 minutes or until vegetables are tender and light brown. Remove from heat. Stir in dillweed, the 1/4 teaspoon salt, and 1/4 teaspoon pepper. Stir in broth. 2. Reserve 1/4 cup of the vegetable mixture; spoon remaining vegetable mixture into a 2-quart square baking dish. Place fish on top of vegetables, tucking under any thin edges. Spoon reserved vegetable mixture on top of fish. 3. Bake, uncovered, in a 450 degree F oven for 12 minutes or until fish begins to flake when tested with a fork. Transfer fish and vegetables to dinner plates. If desired, garnish with dill sprigs. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 189 Calories; 5g Fat (24.6% calories from fat); 25g Protein; 10g Carbohydrate; 3g Dietary Fiber; 42mg Cholesterol; 250mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 1 1/2 Vegetable; 1/2 Fat. NOTES : 4 points per serving. This is probably my favorite of all these recipes. I love fennel and paired with a fish that holds together and the flavors of the other veggies, it is just wonderful! ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ * Exported from MasterCook * Shrimp Creole Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound medium shrimp -- in shells 1 medium onion -- chopped (1/2 cup) 1/2 cup celery -- chopped 1/2 cup green pepper -- chopped 2 cloves garlic -- minced 1 tablespoon butter 1 can diced tomatoes -- (14.5 ounce) undrained 1/2 teaspoon paprika 1/4 teaspoon salt 1/8 teaspoon cayenne pepper -- (1/8 to 1/4) 2 tablespoons snipped fresh parsley 2 cups cooked rice 1. Thaw shrimp, if frozen. Peel and devein shrimp, removing tails. Rinse shrimp; pat dry with paper towels. Set aside. 2. In a large skillet cook onion, celery, sweet pepper, and garlic in butter over medium heat about 5 minutes or until tender. Stir in undrained tomatoes, paprika, salt, and cayenne pepper. Bring to boiling; reduce heat. Simmer, uncovered, for 5 to 8 minutes or until thickened. 3. Stir shrimp and parsley into tomato mixture. Cook, stirring frequently, for 2 to 4 minutes or until shrimp turn opaque. Seaston to taste. Serve over rice. 4. Makes 4 servings 5. Fish Creole: Prepare as above, except substitute 12 ounces fresh or frozen skinless, firm-fleshed fish fillets (such as catfish, cod, or grouper) for the shrimp. Thaw fish, if frozen. Rinse fish and cut into 1-inch pieces. Add fish to tomato mixture with parsley. Cook, stirring frequently, about 3 minutes or until fish begins to flake when tested with a fork. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 296 Calories; 5g Fat (16.6% calories from fat); 27g Protein; 34g Carbohydrate; 2g Dietary Fiber; 180mg Cholesterol; 351mg Sodium. Exchanges: 1 1/2 Grain(Starch); 3 Lean Meat; 1 Vegetable; 1/2 Fat. NOTES : 6 points per serving. Another variation of the versatile shrimp. We eat a lot of it because it is so readily available in Florida and I never tire of trying new recipes. The presentation of this dish dazzles and it is pretty darned good too! Of course DH and I spice it up quite a bit with jalapenos or habaneros. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ * Exported from MasterCook * Slow Cooker Holiday Pork Stew Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound pork loin, lean, boneless -- cut into 1-inch cubes 12 ounces polska kielbasa, reduced fat -- cut into 1/2-inch slices 2 cups onion -- chopped 2 cloves garlic -- minced 2 cans cannellini beans -- (15 oz.) rinsed and drained 6 carrots -- peeled and sliced into 1-inch chunks 1 can chicken broth, reduced fat and sodium -- (14 oz.) 3 Tbsp. tomato paste 2 Tbsp. fresh thyme -- or 1 teaspoon dried, snipped 1/2 tsp. freshly ground black pepper 1 cup tomato -- coarsely chopped 1 recipe Crumb Topper as follows: 1 cup french bread -- crumbs 1/4 cup Italian parsley 1/4 cup parmesan cheese -- shredded 1 tablespoon olive oil 1. In a 6- to 7-quart slow cooker combine pork shoulder, kielbasa, onions, garlic, beans, carrots, chicken broth, tomato paste, thyme, and pepper. Cover; cook on low-heat setting for 8 to 10 hours or on high-heat setting for 4 to 5 hours. Stir in tomatoes. Cover and cook 10 minutes more. 2. Turn pork mixture into shallow 3-quart freezer-to-oven casserole dish. Freeze, covered, up to 1 month. Prepare and freeze Crumb Topper up to 1 month. Makes 8 servings. 3. To serve: Thaw casserole and Crumb Topper in refrigerator 2 days ahead of serving. Preheat oven to 400 degrees F. Bake casserole, covered, for 30 minutes. Uncover; sprinkle with crumb mixture. Bake 15 to 20 minutes more or until heated through. 4. Crumb Topper: Crumb Topper: In a resealable freezer bag combine 1 cups coarse French bread crumbs, 1/4 cup chopped flat-leaf parsley, 1/4 cup finely shredded Parmesan cheese, and 1 tablespoons olive oil. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 469 Calories; 11g Fat (20.4% calories from fat); 34g Protein; 61g Carbohydrate; 12g Dietary Fiber; 43mg Cholesterol; 814mg Sodium. Exchanges: 3 Grain(Starch); 3 Lean Meat; 2 Vegetable; 1 Fat. NOTES : 9 points per serving. It is so hard to find something "different" when you have thousands of recipes running around in your head. Here is one that really was different and even though it is 9 points, it is a large portion and well worth it! ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ * Exported from MasterCook * Swiss Steak Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound round roast, trimmed -- cut 3/4 inch thick, I use round steak trimmed 2 tablespoons flour, all-purpose 1/4 teaspoon salt 1/4 teaspoon black pepper 1 tablespoon canola oil 1 can canned tomatoes -- flavored with garlic and basil 1 small onion -- sliced and separated into rings 1/2 cup celery -- sliced 1/2 cup carrot -- sliced 3 cups mashed potatoes 1. Trim fat from meat. Cut into four serving-size pieces. Combine the flour, salt, and pepper. With the notched side of a meat mallet, pound flour mixture into meat. 2. In a large skillet brown meat on both sides in hot oil. Drain off fat. Add undrained tomatoes, onion, celery, and carrot. Bring to boiling; reduce heat. Simmer, covered, about 1-1/4 hours or until meat is tender. Skim off fat. Serve with mashed potatoes. 3. Makes 4 servings 4. Oven directions: Prepare and brown meat in skillet as above. Transfer meat to a 2-quart square baking dish. In the same skillet combine undrained tomatoes, onion, celery, and carrot. Bring to boiling, scraping up any browned bits. Pour over meat. Cover and bake in a 350 degree F oven about 1 hour or until tender. Serve as above. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 351 Calories; 13g Fat (32.5% calories from fat); 29g Protein; 29g Carbohydrate; 4g Dietary Fiber; 69mg Cholesterol; 627mg Sodium. Exchanges: 1 1/2 Grain(Starch); 3 1/2 Lean Meat; 1 Vegetable; 1 1/2 Fat. NOTES : 7 points per serving. Swiss steak is the first meal I ever learned how to cook and this recipe is the closest to that version that I make. Lots of comforting veggies and a good cut of meat well trimmed is the key. It is so tender but doesn't taste anything like stew even though that is what people think when they see the ingredients. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
  13. From the pages of Cooking Light Magazine and put through MasterCook besides. I hope you will try at least one! * Exported from MasterCook * Baked Eggplant with Mushroom-and-Tomato Sauce Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 eggplant, whole -- peeled andcut into 1/4-inch-thick slices (about 1 1/4 pounds) Cooking spray 1 cup onion -- chopped 1/2 teaspoon Italian seasoning 1/4 teaspoon salt 2 garlic cloves -- chopped 1 package mushrooms -- (8-ounce) sliced 1/4 teaspoon black pepper -- divided 1 can tomato sauce -- (8-ounce) divided 2/3 cup mozzarella cheese, part skim milk -- (about 3 ounces) shredded and divided 1/4 cup Parmesan cheese -- (1 ounce) -- divided Preheat broiler. Arrange the eggplant slices on a baking sheet coated with cooking spray; broil 3 minutes on each side or until lightly browned. Preheat oven to 375°. Heat a large nonstick skillet coated with cooking spray over medium heat; add onion and next 4 ingredients (onion through mushrooms). Cover and cook 7 minutes or until tender, stirring mixture occasionally. Increase heat to medium-high; uncover and cook for 2 minutes or until liquid evaporates. Spread half of mushroom mixture in bottom of a 1 1/2-quart round baking dish coated with cooking spray. Arrange half of eggplant slices over mushroom mixture; sprinkle with 1/8 teaspoon pepper. Top with 1/2 cup tomato sauce and 1/3 cup mozzarella. Spread remaining mushroom mixture over mozzarella; top with remaining eggplant slices. Sprinkle with 1/8 teaspoon pepper; top with remaining tomato sauce. Cover and bake at 375° for 1 hour. Sprinkle with 1/3 cup mozzarella and Parmesan. Bake, uncovered, 5 minutes or until cheese melts. Let stand 10 minutes. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 143 Calories; 5g Fat (30.5% calories from fat); 10g Protein; 16g Carbohydrate; 5g Dietary Fiber; 14mg Cholesterol; 701mg Sodium. Exchanges: 0 Grain(Starch); 1 Lean Meat; 3 Vegetable; 1/2 Fat. NOTES : 2 points per serving. With just a bit more trouble than the classic WW eggplant parm recipe, this variation has so much more flavor and still is so low in points that you can add meat if you wish or have a double serving as your main dish with a salad. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ * Exported from MasterCook * Beef-Broccoli Lo Mein Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cups spaghetti, cooked -- 8 ounces uncooked 1 teaspoon dark sesame oil 1 tablespoon peanut oil 1 tablespoon fresh ginger -- peeled and minced 4 garlic cloves -- minced 3 cups broccoli -- chopped 1 1/2 cups onion -- vertically sliced 1 pound flank steak -- trimmed and cut across the grain into long, thin strips 3 tablespoons soy sauce, low sodium 2 tablespoons brown sugar 1 tablespoon oyster sauce 1 tablespoon chile paste Combine pasta and sesame oil, tossing well to coat. Heat peanut oil in a large nonstick skillet over medium-high heat. Add the ginger and garlic; sauté 30 seconds. Add broccoli and onion; sauté 3 minutes. Add steak, and sauté 5 minutes or until done. Add pasta mixture, soy sauce, and remaining ingredients; cook 1 minute or until lo mein is thoroughly heated, stirring constantly. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 337 Calories; 12g Fat (31.4% calories from fat); 21g Protein; 36g Carbohydrate; 4g Dietary Fiber; 39mg Cholesterol; 384mg Sodium. Exchanges: 1 1/2 Grain(Starch); 2 Lean Meat; 1 1/2 Vegetable; 1 Fat; 0 Other Carbohydrates. Serving Ideas : (serving size: 1 1/3 cups) NOTES : 7 points per serving. Lo mein is one of my favorite pastas but I just won't eat it from a take our or dine in restaurant. So much oil and sodium that my digestive system groans for days afterward. This Cooking Light recipe is one I have used for a long time to satisfy that craving and my body thanks me for it! ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ * Exported from MasterCook * Chicken Creole Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons olive oil 2 pounds chicken breast, no skin, no bone, R-T-C -- cut into 1-inch cubes 1 cup ham slice, extra lean -- cut into 1-inch cubes 1 cup onion -- finely chopped 3 tablespoons fresh basil -- or 1 tablespoon dried 2 tablespoons minced fresh or 2 teaspoons dried oregano 4 garlic cloves -- minced 2 cups tomato -- peeled, seeded, and chopped 1 cup chicken broth -- fat free 1/2 cup carrot -- thinly sliced 1/4 cup water 1 teaspoon hot sauce 1/2 teaspoon salt 1/2 teaspoon sugar 1 can tomato sauce -- (8-ounce) 1 jar pimento -- (2-ounce)diced 1/2 cup frozen green peas Heat oil in a Dutch oven over medium heat until hot. Add chicken and ham; sauté 10 minutes or until chicken is browned. Remove mixture from pan. Add onion, basil, oregano, and garlic to pan. Sauté 5 minutes or until onion is tender; stir occasionally. Add tomato and next 8 ingredients (tomato through pimento); bring to a boil. Return chicken mixture to pan; cover, reduce heat, and simmer 40 minutes. Stir in peas; cook 2 minutes. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 330 Calories; 11g Fat (30.4% calories from fat); 44g Protein; 12g Carbohydrate; 3g Dietary Fiber; 111mg Cholesterol; 1240mg Sodium. Exchanges: 0 Grain(Starch); 6 Lean Meat; 2 Vegetable; 1 Fat; 0 Other Carbohydrates. Serving Ideas : (serving size: 1 1/2 cups) NOTES : Serve over rice. 7 points per serving. If you want something spicy in the New Orleans style without all the fuss, make this recipe. We usually add crushed red pepper and tobasco but to each his own! ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ * Exported from MasterCook * Creamy Cajun Shrimp Linguine Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup water 1 can chicken broth -- fat free 6 ounces linguine -- uncooked 1 pound medium shrimp -- peeled and deveined 1 1/2 tablespoons butter 1 package mushrooms -- (8-ounce) sliced 1 large red bell pepper -- cut into (1/4-inch-thick) slices 2 teaspoons all-purpose flour 1 teaspoon Cajun seasoning 1/4 teaspoon salt 2/3 cup half-and-half, fat free 1/4 cup chopped fresh flat-leaf parsley Combine 1 cup water and broth in a Dutch oven; bring to a boil. Break pasta in half; add to pan. Bring mixture to a boil. Cover, reduce heat, and simmer for 8 minutes. Add shrimp to pan. Cover and simmer for 3 minutes or until shrimp are done; drain. Melt butter in a large skillet over medium-high heat. Add mushrooms and pepper to pan; sauté 4 minutes or until moisture evaporates. Add flour, seasoning, and salt to pan; sauté 30 seconds. Stir in half-and-half; cook 1 minute or until thick, stirring constantly. Remove from heat. Add pasta mixture and parsley to pan; toss. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 369 Calories; 7g Fat (18.9% calories from fat); 30g Protein; 41g Carbohydrate; 2g Dietary Fiber; 184mg Cholesterol; 635mg Sodium. Exchanges: 2 Grain(Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 1/2 Non-Fat Milk; 1 Fat; 0 Other Carbohydrates. Serving Ideas : (serving size: 1 1/2 cups) NOTES : 8 points per serving. My DH and I love pasta and shrimp and we do get tired of the same ole garlic and olive oil pasta and shrimp so this is a tasty new recipe that is just as quick and easy. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ * Exported from MasterCook * Daeji Bulgogi (Spicy Korean Pork Barbecue) Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound pork tenderloin -- trimmed 2 tablespoons brown sugar 2 tablespoons soy sauce, low sodium 1 1/2 tablespoons chili paste -- Thai style 1 teaspoon fresh ginger -- peeled and minced 1 teaspoon dark sesame oil 1/2 teaspoon crushed red pepper 3 garlic cloves -- minced Cooking spray Wrap pork in plastic wrap; freeze 1 1/2 hours or until firm. Remove plastic wrap; cut pork diagonally across grain into 1/16-inch-thick slices. Combine pork, sugar, and next 6 ingredients (sugar through garlic) in a large zip-top plastic bag. Seal and marinate in refrigerator 1 hour, turning bag occasionally. Prepare grill. Place a wire grilling basket on grill rack. Remove pork from bag; discard marinade. Place pork on grilling basket coated with cooking spray; grill 5 minutes or until desired degree of doneness, turning frequently. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 176 Calories; 5g Fat (27.3% calories from fat); 25g Protein; 7g Carbohydrate; trace Dietary Fiber; 74mg Cholesterol; 395mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 1/2 Fat; 1/2 Other Carbohydrates. NOTES : 4 points per serving. This recipe is so good to freeze in small portions and use for a quick stir fry on a busy day. I usually make a double batch for that purpose. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ * Exported from MasterCook * Beef, Cheese, and Noodle Bake Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces elbow macaroni Cooking spray 1 cup onion -- chopped 1 cup carrot -- shredded 2 teaspoons garlic -- minced 1 pound ground sirloin -- lean 1 cup tomato sauce 1/2 teaspoon salt -- divided 1/2 teaspoon freshly ground black pepper 1 cup milk, skim 2 tablespoons flour, all-purpose 1/8 teaspoon nutmeg -- ground 1 1/2 cups cheddar cheese, lowfat -- shredded, divided Preheat oven to 350°. Cook pasta according to the package directions, omitting salt and fat; drain. Lightly coat pasta with cooking spray. Heat a Dutch oven over medium-high heat. Coat pan with cooking spray. Add onion and carrot, and sauté 4 minutes. Add garlic; sauté 1 minute. Add ground beef; cook 5 minutes or until browned, stirring to crumble. Add tomato sauce, 1/2 teaspoon salt and pepper. Cook for 2 minutes or until most of liquid evaporates. Add pasta to beef mixture in pan, stirring to combine. Spoon pasta mixture into an 11 x 7-inch baking dish coated with cooking spray. Place milk, flour, nutmeg, and remaining 1/2 teaspoon salt in a medium saucepan; stir with a whisk until blended. Cook over medium heat 2 minutes or until thickened, stirring constantly with a whisk. Add 1 cup cheese, stirring until smooth. Pour cheese mixture over pasta mixture; stir. Top evenly with remaining 1/2 cup cheese. Bake at 350° for 20 minutes or until lightly browned. Let stand 5 minutes before serving. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 318 Calories; 12g Fat (33.9% calories from fat); 21g Protein; 30g Carbohydrate; 2g Dietary Fiber; 44mg Cholesterol; 510mg Sodium. Exchanges: 1 1/2 Grain(Starch); 2 1/2 Lean Meat; 1 Vegetable; 0 Non-Fat Milk; 1 Fat. NOTES : 7 points per serving. Kids absolutely love this recipe and it is nice to have some WW friendly mac and cheese for us grownups too.
  14. Okay, before Idol comes on and while I am not racing around doing something else, I thought I would post a few of my own favorites in case you are looking for something easy mid-week: Low-Calorie Pumpkin Pie 1 egg 2 egg whites 1 can (15 ounces) solid-pack pumpkin Sugar substitute* equivalent to 3/4 cup sugar 1/2 cup reduced-fat biscuit/baking mix 1 teaspoon vanilla extract 1 teaspoon ground cinnamon 1/2 teaspoon ground ginger 1/4 teaspoon ground cloves 1 can (12 ounces) fat-free evaporated milk 1 cup reduced-fat whipped topping In a large mixing bowl, combine the egg, egg whites, pumpkin, sugar substitute, biscuit mix, vanilla and spices until smooth. Gradually stir in evaporated milk. Pour into a 9-in. pie plate coated with nonstick cooking spray. Bake at 350° for 35-40 minutes or until knife inserted near the center comes out clean. Cool on a wire rack. Dollop with whipped topping before serving. Refrigerate leftovers. Yield: 8 servings. Editor's Note: This recipe was tested with Splenda Sugar Blend for Baking. Nutritional Analysis: One piece with 2 tablespoons topping equals 124 calories, 2 g fat (1 g saturated fat), 28 mg cholesterol, 160 mg sodium, 19 g carbohydrate, 3 g fiber, 6 g protein. Diabetic Exchanges: 1-1/2 starch. This recipe is 2 points per serving. Peachy Applesauce Salad This is actually a very yummy dish but I prefer it for dessert. 1 cup diet lemon-lime soda 1 package (.3 ounces) sugar-free peach or mixed fruit gelatin 1 cup unsweetened applesauce 2 cups reduced-fat whipped topping 1/8 teaspoon ground nutmeg 1/8 teaspoon vanilla extract 1 fresh peach, peeled and chopped In a saucepan, bring soda to a boil. Remove from the heat; stir in gelatin until dissolved. Add applesauce; chill until partially set. Fold in whipped topping, nutmeg and vanilla. Fold in peach. Chill until firm. Yield: 6 servings. Nutritional Analysis: One 1/2-cup serving equals 99 calories, 3 g fat (0 saturated fat), 0 cholesterol, 6 mg sodium, 15 g carbohydrate, 0 fiber, trace protein. Diabetic Exchanges: 1 fruit, 1 fat. This recipe is 3 points per serving. Italian Chicken and Penne 8 ounces uncooked penne or medium tube pasta 1 pound boneless skinless chicken breasts, cut into 1/2-inch pieces 1 small green pepper, julienned 1/2 cup chopped onion 1 garlic clove, minced 1 tablespoon olive or canola oil 1 cup sliced fresh mushrooms 1 cup halved cherry or grape tomatoes 1 can (8 ounces) pizza sauce 1/2 teaspoon Italian seasoning 1/3 cup shredded reduced-fat mozzarella cheese Cook pasta according to package directions; drain. In a nonstick wok, stir-fry the chicken, pepper, onion and garlic in oil until chicken is no longer pink. Add the pasta, mushrooms, tomatoes, sauce and seasoning; heat through. Remove from heat. Sprinkle with cheese; let stand until melted. Yield: 6 servings. Nutritional Analysis: One serving (1-1/3 cups) equals 288 calories, 5 g fat (1 g saturated fat), 47 mg cholesterol, 96 mg sodium, 36 g carbohydrate, 3 g fiber, 26 g protein. Diabetic Exchanges: 3 very lean meat, 2 starch, 1 vegetable, 1/2 fat. This recipe is 6 points per serving. So, I hope you will try these. They are quick and easy.
  15. 16 Ways to Trim Fat and Slash Calories I found this article in an old Eating Light magazine and thought I would post it here. Much of it makes sense and some may be things some of us didn't even think about doing: Losing one pound a week requires cutting a total of 3,500 calories from your week;s worth of intake. That may sound daunting at first, but it actually translates to a reduction of only 500 calories a day. Simple lifestyle changes, some you may not even notice, can add up quickly to meet and even exceed that reduction. Here's how to tweak what you eat, how you cook, and what to buy to slash calories without feeling deprived. 1. Redefine your plate. When dinner is a protein, a starch and a vegetable, assemble foods on your plate so half the space is taken up by vegetables. Then use a quarter of the remaining space for meat, chicken or fish, and the last quarter for potatoes, rice or noodles. Doing this saves hundreds of calories while still allowing you to enjoy all your favorites. 2. Be flaky. Choosing flaked cereals gives you more quantity, and satisfaction, for the same amount of calories than nugget style selections. For instance, a typical cup of flaked cereal might have 110 calories, while a more dense nugget or cluster variety can cost you double for the same serving. 3. Save fat for flavor. In place of oil, saute vegetables, chicken or beef in low sodium broth. Broth provides flavor as well as the moisture needed to keep foods from sticking to the bottom of the pan, without the fat and calories of oil (120 per tablespoon). A quality nonstick pan can also turn out fluffy flapjacks and expertly cooked omelets with little or no fat needed. 4. Give it a spritz. When you must use oil for cooking, use vegetable or other oil sprays to keep fat to a minimum and still retain flavor. 5. Hold the cheese and mayo. Instead, heap your burger or sandwich with pickles, lettuce, onion and tomato. Mayo and a slice of cheese can add 200 calories to a sandwich. If you crave flavor, top sandwiches with mustard, slices of artichoke hearts, pepper (packed in water) or grilled portobello mushrooms. 6. Make guilt-free fries. slice potatoes into strips, toss with just a spritz of canola oil spray, season with salt, pepper or a seasoning blend, then roast at 400° until crisp, about 35 minutes. A cup of these morsels is about 120 calories; use sweet potatoes and get a vitamin rich snack, too. 7. Choose fullness. Select foods that offer more bulk for less calories. For breakfast, skip juices and dried fruits and eat whole fruits instead. A 1/4 cup of rasins is 100 calories; for the same 100 calories you can eat two cups of grapes. If you like toast, look for whole grain breads sliced extra thin, so you can still enjoy a delicious slice, but at 40 calories as opposed to one that weighs in at 80 or more. 8. Shop with a plan. Cut calories in advance by shopping on a full stomach to avoid those hunger induced impulse purchases. Another calorie saver, bring a list. Adhering to it will limit purchases that aren't necessities. 9 Shop the produce aisle first, and spend the most time there. Half your shopping cart should be filled with fresh fruits and vegetables. The rest of the real estate should be divided equally between lean proteins, chicken, turkey, fish, beans, and whole grains, such as high fiber cereals and whole wheat pasta. 10. Buy single servings. People always eat more when they have a large container in front of them. Enforce portion control and eliminate extra calories by buying popcorn in one serving bags, and ice cream in single serve portions such as fudge pops, ice cream sandwiches or small cups rather than pints or gallons. 11. Push the envelope. Recipes aren't carved in stone. Cutting back fat and sugar by even a quarter in most recipes doesn't usually affect results, but does save on calories and fat. Experiment to find what works, then modify the recipe for good. 12. Do yogurt greek style. Creamy country style yogurt is the dessert rage in restaurants. Make your own decadent version by straining nonfat yogurt through a colander lined with paper towels. After the liquid whey drains away, the end result is a no fat, rich, sour cream like yogurt. Serve drizzled with a teaspoon honey or season with herbs for a vegetable dip. 13. See the light. If you've been turned off by the taste of fat free foods, try light alternatives instead. The taste is usually a lot better with light products and you still get 50 percent less fat or calories than with the regular version iof the food. 14. Downsize your latte. There's nothing wrong with a skim latte except if you down a couple of large sized drinks a day. Eught ounces of skim milk equals 90 calorie; in a 20 ounce iced latte drink, the skim milk can add up to 200 calories. Those calories can really add up after a few lattes. 15. Redefine chili. Brown half as much lean ground beef as the recipe calls for and drain the fat. Rinse under cool running water to remove even more fat. Add extra beans, dark red or light kidney beans, pinto beans, black beans and vegetables such as chopped peppers and tomatoes to replace the beef. 16. Satisfy nacho cravings. Cut soft flour tortillas into wedges; crisp in a 400° oven for four minutes. Remove to a plate and top wedges with tomatoes and onions, shredded lettuce, carrots and jicama, and strips of red, yellow and green peppers. Scoop on fat free refried beans and sprinkle with low fat shredded cheddar. The result: a great tasting nacho plate with half the calories.
  16. I have been very busy this last week and haven't had a lot of time online. I did want to post some recipes from the WW website because I know that most of you don't have access to all the recipes there. I will hopefully do this every week and that way, you can decide what you want to try. They have changed the way the site works and it is going to take me awhile to figure out how to copy the recipe with all the information and the pictures when they have them. Please be patient and I will figure it out. In the meantime, remember that all of these recipes come directly from the WW site so the point values should be accurate. If you click on the link that says 'instructions' it will take you to the WW site page that the recipe came from but it doesn't show the nutritional info or any pictures. Sesame Noodles and Vegetables POINTS: 8 INSTRUCTIONS 2/3 cup water 2 tsp cornstarch 3 medium garlic clove(s), minced 1 Tbsp ginger root, minced 1/4 cup vinegar, rice 3 Tbsp peanut butter 2 Tbsp low-sodium soy sauce 1 1/2 tsp sesame oil 1 tsp sugar 1/4 tsp red pepper flakes, crushed 8 oz uncooked linguini, thin 1 1/2 package frozen mixed vegetables, stir-fry style, about 16 oz In small saucepan, stir together water and cornstarch. Bring to a boil, stirring constantly; reduce heat and cook until thickened and clear. Remove from heat and add garlic and ginger; set aside to cool to room temperature. Combine vinegar, peanut butter, soy sauce, sesame oil, sugar and red pepper flakes in blender or food processor and purée. Add purée to the cooled cornstarch mixture and whisk until blended. Set aside while preparing pasta and vegetables. Cook pasta according to package directions. Cook vegetables in boiling water just to thaw, about 2 minutes, and drain well. In large bowl, toss pasta, vegetables and sesame sauce. Serve warm or at room temperature. Spicy Pork Stir Fry POINTS: 5 INSTRUCTIONS 2 tsp chili oil, divided 1 pound lean pork tenderloin, cut into thin strips 4 medium garlic clove(s), minced 1 Tbsp ginger root, minced 1 tsp red pepper flakes, crushed 2 tsp cornstarch 1 pound frozen mixed vegetables, Asian stir-fry mix 3 Tbsp low-sodium soy sauce 1 tsp rice vinegar 1 tsp orange marmalade In a large nonstick skillet, heat 1 teaspoon of the oil. Cook pork until it begins to brown and is just cooked through, about 3 minutes. Remove to a plate. Heat remaining oil in the same skillet over high heat; add garlic, ginger and pepper flakes. Cook, stirring constantly, until golden and fragrant, about 1 to 2 minutes. Mix cornstarch with 1/4 cup water. Add vegetables; cook, stirring frequently, until just tender, 4 to 6 minutes. Stir in soy sauce, vinegar and marmalade. Add cornstarch mixture and bring to boil. Toss vegetable mixture with pork to heat through. Serve immediately. Spanish Chicken and Rice POINTS: 6 INSTRUCTIONS 1 medium garlic clove(s), crushed 2 medium onion(s), chopped 1 pound uncooked boneless, skinless chicken breast, diced 2 cup water 14 1/2 oz canned tomatoes, whole, peeled and chopped 5 1/2 oz uncooked wild rice, long grain 1/2 tsp ground turmeric 1/8 tsp chili powder, or to taste 1/2 medium sweet red pepper(s), chopped 1/2 medium green pepper(s), chopped 1/2 cup celery, sliced 2/3 cup frozen green peas Spray a large nonstick frying pan with cooking spray, heat, then brown garlic, onions and chicken. Add water, tomatoes, rice, turmeric and chili powder. Cover and simmer 10 minutes. Add peppers and celery and simmer 10 minutes more, stirring occasionally. Add peas and simmer until rice and peas are tender, 5 to 10 minutes. Adjust liquid if necessary. Vegetable Spaghetti Bolognese POINTS: 7 INSTRUCTIONS 2 1/4 pound raw spaghetti squash 1 pound uncooked lean ground beef (with 7% fat) 1 cup cooked kidney beans, rinsed and drained if canned 1 medium garlic clove(s), crushed 1 medium onion(s), chopped 1 medium zucchini, sliced 1 1/2 cup mushroom(s), sliced 1/4 cup canned tomato paste 14 1/2 oz canned tomatoes, whole, peeled and chopped 1/8 tsp table salt, or to taste 1/8 tsp black pepper, or to taste Cut spaghetti squash in half and scoop out seeds. Wrap each half in plastic wrap and microwave on high power until strands of squash separate when flesh is scraped with a fork, about 15 minutes. Set aside. Combine beef, beans, garlic, onion, zucchini and mushrooms and cook on high power until meat is no longer pink, about 5 minutes. Break up meat with a fork several times during cooking. Add tomatoes, tomato paste and herbs and season to taste. Cover and cook for 10 minutes more on high power. With a fork, scrape out spaghetti squash to form strands. Divide squash between 4 plates and top with meat sauce. Chicken, Black Bean and Corn Enchilada Casserole POINTS: 6 INSTRUCTIONS 1 2/3 oz Old El Paso Enchilada Sauce Mix, or equivalent product (use a 1.62 oz package) 6 oz canned tomato paste 8 cup water, divided 2 Tbsp canola oil 1 cup onion(s), chopped 1/2 cup green pepper(s), chopped 1 medium garlic clove(s), minced 1 1/2 cup uncooked yellow cornmeal 1 sprays cooking spray 15 oz canned black beans, drained and rinsed 15 oz canned yellow corn, drained and rinsed 2 cup cooked chicken breast, skinless, diced 1 1/2 cup Kraft Free Shredded Cheddar Cheese, or other brand Preheat oven to 350°F. Prepare enchilada sauce according to package directions using tomato paste and 3 cups of water. (You will end up with 3 cups of sauce total.) Heat oil in a large saucepan over medium heat. Add onion, pepper and garlic. Cook, stirring until translucent, about 5 minutes. Remove 1 cup of onion mixture and place in a large mixing bowl; set aside. Stir 3 cups of water into remaining onion mixture and bring to a boil. Meanwhile, add cornmeal to remaining 2 cups of water in a medium bowl and stir to combine. Gradually add cornmeal mixture to boiling water-onion mixture. Cook over low heat, stirring constantly, until cornmeal is thickened, about 4 to 6 minutes. Coat a 9 X 13-inch glass baking dish with cooking spray. Spread cornmeal mixture evenly over bottom of dish. Spoon beans, corn and chicken into reserved onion mixture; combine thoroughly. Spread half of enchilada sauce over cornmeal layer. Top with all of bean mixture and then remaining enchilada sauce; sprinkle with cheese. Bake until heated through and cheese is melted, about 45 minutes. Slice into 8 pieces and serve. (Note: This recipe is a bit saucy. For a firmer consistency, reduce the amount of enchilada sauce by 1/2 to 1/3.) Sweet and Sour Meatballs (Kid-Friendly) POINTS: 2 INSTRUCTIONS 1 sprays cooking spray 1 1/2 pound raw extra lean ground beef 3/4 cup rolled oats 2 large egg white(s) 1 cup onion(s), finely chopped 1 medium garlic clove(s), minced 2 Tbsp dried parsley 2 tsp dried oregano 8 oz canned tomato sauce 6 tsp McNeil Nutritionals SPLENDA No Calorie Sweetener, or to taste 3 Tbsp mustard, spicy brown 1 1/4 tsp chili powder 1/2 tsp hot pepper sauce Preheat oven to 350°F. Coat a baking sheet with cooking spray. Combine beef, oats, egg whites, onion, garlic, parsley and oregano in a medium bowl; mix thoroughly. Shape beef mixture into forty eight 1-inch balls; place on baking sheet. Bake meatballs for 25 minutes. Transfer to a slow cooker and set on LOW heat to keep warm. Or place meatballs in a heated chafing dish. Meanwhile, combine remaining ingredients in a small bowl. Pour over meatballs and let heat about 10 minutes. Yields 4 meatballs per serving. Discover more sweet ways to cook and bake with SPLENDA.
  17. Thanks for the review Selma. I like it very much too!
  18. It is just how it appears in MasterCook and indeed it does mean ready to cook. That means cleaned with no bone, no skin, no visible fat and cut or diced according to recipe instructions.
  19. Hello everyone! I am sure a lot of you don't know that I am back but like that bad penny, I keep showing up! Anyway, this weekend I have been working on CORE recipes from two of my favorite WW cookbooks. Below, you will find the post that I just put over in the Mess Hall but I wanted to share it here because they are all CORE recipes. ENJOY!!! A load of WW recipes Hello everyone. I have been busy all morning typing recipes into MC so that I could transfer them here. I have used two WW cookbooks that I like. All the following recipes are from those two books which are referenced in the recipes and all can be used whether you are doing FLEX or CORE. I like CORE friendly recipes but I like to count my points so I view it as the best of both worlds. Some of these recipes don't calculate out the same in MC as they do in the WW books so I have deferred to the books in the point counts when there was a conflict. Some have pictures and some don't. I hope that you will try some. I like them all! * Exported from MasterCook * Asian Pork and Noodle Soup Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 48 ounces chicken broth, reduced fat and sodium 1 cup green onions -- chopped 1 tablespoon fresh ginger -- minced 1 tablespoon soy sauce, low sodium 3 cups bok choy -- thinly sliced 2 cups whole wheat spaghetti -- cooked 6 ounces lean pork tenderloin -- cooked, cut into matchstick size strips 1 cup turnips -- diced, cooked 1 cup carrots -- diced, cooked Bring broth, green onions, ginger, and soy sauce to a boil in a large pot. Reduce the heat and simmer until the onions are tender, about five minutes. Add the bok choy stalks, return to a simmer, and cook until it is barely tender, about seven more minutes. Stir in the spaghetti, pork, bok choy leaves, turnips, and carrots' simmer just until the leaves are wilted, about two minutes. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 247 Calories; 2g Fat (8.0% calories from fat); 18g Protein; 41g Carbohydrate; 6g Dietary Fiber; 28mg Cholesterol; 436mg Sodium. Exchanges: 2 Grain(Starch); 1 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fat. NOTES : Recipe is from WW Flex and Core Cookbook 4 points per serving. Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 * Exported from MasterCook * Bistro Pork Saute Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 20 ounces boneless pork top loin chop 1/2 teaspoon salt pepper to taste 1 pound Brussels sprouts -- fresh, trimmed and thinly sliced 1 1/4 cups chicken broth, reduced fat and sodium 1 tablespoon Worcestershire sauce 1 tablespoon Dijon mustard 1/2 teaspoon ground allspice Spray a large nonstick skillet with nonstick spray and set ovre medium high heat. Season the pork chops with the salt and pepper, then place in the skillet and cook until browned, 1-2 minutes on each side. Transfer the chops to a plate. Add the Brussels sprouts and broth to the skillet; bring to a boil, scraping up any browned bits from the bottom of the pan. Stir in the Worcestershire sauce, mustard, and allspice. Return the pork and any accumulated juices to the skillet. Reduce the heat, cover , and simmer until the pork is cooked through, about 12 mintues. Transfer the pork chops to four plates. Raise the heat to high and boil the sauce until slightly thickened, about 2 minutes. Spoon the sauce over the chops. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 216 Calories; 7g Fat (27.4% calories from fat); 29g Protein; 10g Carbohydrate; 4g Dietary Fiber; 64mg Cholesterol; 470mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fat; 0 Other Carbohydrates. NOTES : From WW Flex and Core Cookbook 6 points per serving. Nutr. Assoc. : 0 0 0 0 0 0 0 0 * Exported from MasterCook * Chicken Couscous Bake with Capers and Tomatoes Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 20 ounces chicken thigh, no skin, R-T-C -- you can use boneless and skinless if you prefer 1/4 teaspoon pepper 1/8 teaspoon salt 1 1/2 cups chicken broth, reduced fat and sodium 2 tablespoons capers -- drained and chopped 1 teaspoon lemon zest 1 clove garlic -- minced 1 cup couscous 1 cup cherry tomatoes Preheat oven to 425°. Spray a 9" square baking dish with nonstick spray; set aside. Sprinkle the chicken with the pepper and salt. Spray a large nonstick skillet with spray and set over medium high heat. Add the chicken and cook until browned, about 3 minutes per side. Transfer to a plate. Add the broth, capers, lemon zest, and garlic to the skillet, scraping any bits off the bottom of the pan. Bring the mixture to a simmer. Spread the couscous over the bot6tom of the baking dish. Pour the broth mixture over the couscous and stir to combine. Place the chicken on top of the couscous, then add the tomatoes. Cover tightly with foil and bake until the chicken is cooked through and the broth is absorbed, about 20 minutes. Transfer the chicken and tomatoes to serving plates. Fluff the couscous with a fork and serve with the chicken. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 248 Calories; 4g Fat (15.7% calories from fat); 15g Protein; 36g Carbohydrate; 3g Dietary Fiber; 33mg Cholesterol; 194mg Sodium. Exchanges: 2 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates. NOTES : From WW Everyone Loves Chicken Cookbook 9 points per serving. Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 * Exported from MasterCook * Chicken Salad Provencal Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons cider vinegar 1 tablespoon extra virgin olive oil 1 tablespoon fresh tarragon -- chopped 1 teaspoon Dijon mustard 1/2 teaspoon pepper 3/4 teaspoon salt 1 pound small potato -- fingerlings or small red potatoes, scrubbed and cut into1/4" thick slices 1/2 pound green beans -- haricot verts or small thin beans, trimmed 1 pound chicken breast, no skin, no bone, R-T-C -- thin sliced cutlets 1 teaspoon dried oregano 1/2 bulb fennel -- trimmed and thinly sliced 1/2 cup cherry tomatoes -- halved 1/2 small red onion -- thinly sliced 6 kalamata olives -- pitted and coarsely chopped To make the dressing, combine the vinegar, oil, tarragon, mustard, pepper, and 1/4 teaspoon salt in a small bowl; set aside. Place the potatoes and enough water to cover in a large saucepan; bring to a boil. Reduce heat and simmer, covered, until the potatoes are tender, about 15 minutes. With a slotted spoon, transfer the potatoes (reserving the water in the pot) to a large bowl. Add the beans to the boiling water in the pot and cook until crisp tender, about 4 minutes. Drain and rinse under cold running water, then drain on layers of paper towels. Add beans to the potatoes. Sprinkle the chicken with the oregano and the remaining salt. Sopray a large nonstick skillet and set over medium high heat. Add the chicken and cook until browned on the outside and cooked through, about three minutes on each side. Transfer to a cutting board; let rest about five minutes. Cut the chicken, on the diagonal, into 1/4" thick slices. Add the chicken, fennel, tomatoes, onion, and olives to the potato mixture. Add the dressing and toss gently to coat. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 303 Calories; 8g Fat (24.2% calories from fat); 29g Protein; 29g Carbohydrate; 5g Dietary Fiber; 69mg Cholesterol; 583mg Sodium. Exchanges: 1 1/2 Grain(Starch); 3 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates. NOTES : From WW Everyone Loves Chicken Cookbook 6 points per serving. Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 * Exported from MasterCook * Chilled Tomato and Shrimp Soup Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 large tomatoes -- coarsely chopped 2 cups chicken broth, reduced fat and sodium 1 large onion -- coarsely chopped 2 tablespoons tomato paste 2 cloves garlic -- chopped 1/2 teaspoon salt 1/4 teaspoon pepper 1 cup buttermilk 1 pound shrimp, cooked -- chopped 1 cup cucumber -- diced 1/4 cup fresh dill -- chopped 1/4 cup fresh chives -- chopped Combine the tomatoes, broth, onion, tomato paste, garlic, salt, and pepper in a large pot; bring to a boil. Reduce the heat and simmer, covered, until the onion is tender, about 20 minutes. Remove the pot from the heat and let cool slightly. Pour the soup in two batches into blender or food processor and puree. Transfer to a large bowl; stir in the buttermilk. Cover and refrigerate until well chilled, at least one hour. Just before serving, stir in the shrimp, cucumber, dill, and chives. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 122 Calories; 1g Fat (10.7% calories from fat); 18g Protein; 8g Carbohydrate; 1g Dietary Fiber; 149mg Cholesterol; 484mg Sodium. Exchanges: 0 Grain(Starch); 2 Lean Meat; 1 Vegetable; 0 Non-Fat Milk; 0 Fat. NOTES : From WW Flex and Core Cookbook 2 points per serving. Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 * Exported from MasterCook * Crispy Cornmeal Flounder Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup yellow cornmeal 1/4 cup fresh parsley -- chopped 1 tablespoon fresh oregano -- chopped 2 teaspoons Cajun seasoning 1/2 teaspoon salt 2 whole egg whites -- lightly beaten 3 tablespoons Dijon mustard 24 ounces flounder fillets -- or sole, skinned 4 teaspoons olive oil 1/2 cup salsa Combine the cornmeal, parsley, oregano, Cajun seasoning, and salt on a large plate. Combine the egg whites and mustard in a large bowl; mix well. Dip one flounder fillet in the egg white mixture, then in the cornmeal mixture, pressing gently to coat. Place the fillet on a plate; repeat with the remaining fillets. Heat 2 teaspoons of oil in a large nonstick skillet over medium high heat. Add 2 fillets and cook, until golden and the fish is just opaque in the center, about 3 minutes on each side. Transfer the fillets to a platter. Repeat with the remaining 2 teaspoons oil and 2 fillets. Serve with the salsa. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 290 Calories; 8g Fat (23.8% calories from fat); 37g Protein; 18g Carbohydrate; 3g Dietary Fiber; 82mg Cholesterol; 823mg Sodium. Exchanges: 1 Grain(Starch); 4 1/2 Lean Meat; 1/2 Vegetable; 1 Fat; 0 Other Carbohydrates. NOTES : From WW Flex and Core Cookbook 6 points per serving. Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 * Exported from MasterCook * Grilled Chicken Salad with Green Goddess Dressing Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup sour cream, light 1/4 cup mayonaise, light 1 bunch fresh chives -- chopped 2 tablespoons fresh tarragon -- chopped 1 tablespoon tarragon vinegar 1 teaspoon worcestershire sauce 1 pound chicken breast, no skin, no bone, R-T-C 1/2 teaspoon salt 1/4 teaspoon pepper 16 ounces lettuce, iceberg -- mix in a bag Puree the sour cream, mayo, chives, tarragon, vinegar, and Worcestershire in a blender. Spray a grill rack with olive oil nonstick spray; prepare the grill (or use an indoor grill like the GF). Lightly spray the chicken with the spray; sprinkle with the salt and pepper. Grill the chicken and transfer to a cutting board. Transfer 2 tablespoons of the dressing to a small bowl; set aside. Combine the salad mix and the remaining dressing in a large bowl; mix well. Divide the salad among 4 plates. Cut each breast on the diagonal into 1/4" strips; arrange one breast half on top of each salad. Drizzle the chicken evenly with the reserved dressing. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 160 Calories; 4g Fat (21.5% calories from fat); 27g Protein; 4g Carbohydrate; 2g Dietary Fiber; 72mg Cholesterol; 358mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 0 Fat; 0 Other Carbohydrates. NOTES : From WW Everyone Loves Chicken 4 points per serving. Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 * Exported from MasterCook * Ham and Egg Frittata Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons extra-virgin olive oil 1 large onion -- chopped 1/2 cup fresh mushrooms -- sliced 1/2 pound ham steak -- cut into 1/4" pieces 1/2 teaspoon dried basil 1/2 cup tomatoes -- halved (grape variety) 3 large eggs 3 large egg whites 1/4 teaspoon pepper 3/4 ounce Swiss cheese, lowfat -- chopped Heat the oil in a medium ovenproof skillet over medium heat. Add the onion and mushrooms; cook until the mushrooms give off their liquid and the onion slightly softens, about two minutes. Add the ham and basil; cook, stirring occasionally, until the onion and ham are lightly browned, about 7 minutes. Add the tomatoes and cook, stirring occasionally, until heated through, about two minutes. Preheat the broiler. Lightly beat the eggs, egg whites, and pepper in a small bowl; pour over the ham mixture, stirring gently to combine. Sprinkle with the cheese. Cook, without stirring, until the eggs are set, about 7 minutes. Place the frittata under the broiler and broil until the top is lightly browned, about two minutes. Let stand five minutes before serving. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 185 Calories; 9g Fat (43.8% calories from fat); 21g Protein; 5g Carbohydrate; 1g Dietary Fiber; 186mg Cholesterol; 831mg Sodium. Exchanges: 0 Grain(Starch); 3 Lean Meat; 1/2 Vegetable; 1 Fat. NOTES : From WW Flex and Core Cookbook 5 points per serving. Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 * Exported from MasterCook * Mediterranean Chicken Casserole Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 pound chicken breast halves without skin -- cut in half 14 1/2 ounces canned tomatoes -- diced 1 cup chicken broth, reduced fat and sodium 2 bulbs fennel -- trimmed and thinly sliced 10 green olives -- pitted and chopped 1 clove garlic -- minced 2 teaspoons fresh rosemary -- chopped 1/4 teaspoon salt 1/2 teaspoon saffron threads -- you can subsitute turmeric pepper to taste 3 tablespoons yellow cornmeal Preheat oven to 350°. Spray large casserole with nonstick spray and place over medium high heat. Add the chicken breasts and brown about 2 minutes on each side. Add tomaties and broth; bring to a boil, sraping bits from the bottom of the pot. Add the fennel, olives, garlic, rosemary, slat, saffron, and pepper. Stir, making sure the meat is partially submerged in the liquid. Cover casserole and bake 45 minutes. Uncover and stir in the cornmeal until it is incorporated into the sauce. Continue baking until done and the sauce is slightly thickened, about 10 minutes longer. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 98 Calories; 2g Fat (14.2% calories from fat); 12g Protein; 9g Carbohydrate; 2g Dietary Fiber; 26mg Cholesterol; 321mg Sodium. Exchanges: 1/2 Grain(Starch); 1 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat. NOTES : From WW Everyone Loves Chicken Cookbook 4 points per serving. Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 * Exported from MasterCook * Mediterranean Shrimp and Scallop Salad Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 pound shrimp -- peeled and deveined 3/4 pound bay scallops 1 small fennel bulb -- quartered and very thinly sliced 1 rib celery -- thinly sliced 1/2 small onion -- red, thinly sliced 1 pint cherry tomatoes -- halvd 1/4 cup fresh basil -- chopped 4 teaspoons extra virgin olive oil 1 tablespoon red wine vinegar 1/2 teaspoon dried oregano 3/4 teaspoon salt 1/4 teaspoon pepper Bring a medium saucepan two thirds full of water to a gentle simmer. Add the shrimp and cook until just opaque in the center, about two minutes. With a slotted spoon, transfer the shrimp to a bowl filled with ice water. Return the water to a simmer; add the scallops and cook until just opaque in the center, about two minutes. With a slotted spoon, transfer the scallops to the bowl with the shrimp. Drain the shrimp and scallops; transfer to a large bowl. Add the fennel, celery, onion, tomatoes, basil, oil, vinegar, oregano, salt, and pepper; mix well. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 248 Calories; 7g Fat (25.5% calories from fat); 33g Protein; 13g Carbohydrate; 3g Dietary Fiber; 157mg Cholesterol; 709mg Sodium. Exchanges: 0 Grain(Starch); 4 1/2 Lean Meat; 1 Vegetable; 1 Fat; 0 Other Carbohydrates. NOTES : From WW Flex and Core Cookbook 5 points per serving. Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 * Exported from MasterCook * Pork, Salsa, and Hominy Soup Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 pound ground pork -- (use lean ground pork and the points will be the same as in the book) 1 large onion -- chopped 2 cups chicken broth, reduced fat and sodium 15 ounces hominy, canned -- drained 1 cup green salsa (salsa verde) 2 cloves garlic -- minced 1/2 teaspoon cumin 1/2 teaspoon dried oregano 1 tablespoon cornmeal 1/3 cup fresh cilantro -- chopped Heat a nonstick pot over medium high heat. Add the pork and onion; cook, stirring frequently to break up the pork, until browned, about five minutes. Add the broth, hominy, salsa, garlic, cumin, and oregano, bring to a boil. Reduce the heat and simmer, covered, until the flavors are blended, about 15 minutes. Stirring constantly, gradually add the cornmeal to the soup. Cook, stirring occasionally, until slightly thickened, about five minutes. Remove from heat and stir in cilantro. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 271 Calories; 13g Fat (45.0% calories from fat); 12g Protein; 24g Carbohydrate; 3g Dietary Fiber; 41mg Cholesterol; 514mg Sodium. Exchanges: 1 Grain(Starch); 1 1/2 Lean Meat; 1 Vegetable; 1 1/2 Fat. NOTES : From WW Flex and Core Cookbook 3 points per serving. Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 * Exported from MasterCook * Red Snapper Cakes with Nectarine-Citrus Salad Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 whole nectarines -- cut into 1/4" slices 2 whole oranges -- peeled and cut into sections 1/2 small red onion -- thinly sliced 3 tablespoons fresh basil -- thinly sliced 1 tablespoon fresh lemon juice 1 pound red snapper -- fillets, skinned and finely chopped 1 large egg 3 tablespoons cornmeal 1 small shallot -- minced 1/2 small jalapeno pepper -- seeded and finely chopped 2 tablespoons fresh cilantro -- chopped 3/4 teaspoon salt 4 teaspoons olive oil To make the salad, combine the nectarines, oranges, onion, basil, and lemon juice in a bowl. Combine the snapper, egg, cornmeal, shallot, jalapeno, cilantro, and salt in a bowl. Form into four patties. Heat the oil in a medium nonstick skillet over medium heat. Add the cakes and cook until golden and cooked through, about five minutes on each side. Serve with the salad. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 288 Calories; 8g Fat (24.6% calories from fat); 27g Protein; 28g Carbohydrate; 4g Dietary Fiber; 95mg Cholesterol; 491mg Sodium. Exchanges: 1/2 Grain(Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 1 Fruit; 1 Fat. Serving Ideas : You can subsitute plums for the nectarines if desired. NOTES : From WW Flex and Core Cookbook 5 points per serving. Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 * Exported from MasterCook * Roast Asparagus and Plum Tomatoes Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound fresh asparagus -- trimmed and cut into 4" lengths 1 1/2 pounds plum tomatoes -- halved lenghtwise 2 1/2 teaspoons extra virgin olive oil 1 1/2 teaspoons white wine vinegar 1 clove garlic -- minced 1/2 teaspoon lemon zest -- grated 1/4 teaspoon salt 1/8 teaspoon pepper Arrange the oven rack in the lower third of the oven. Preheat to 425°. Toss the asparagus and tomatoes with 1 teaspoon of the oil in a roasting pan. Arrange the vegetables in a single layer, with the tomatoes cut side up. Roast until the tomatoes are lightly charred and the asparagus are just tender, 12-16 minutes, depending on the thickness of the asparagus. Meanwhile, combine the remaining 1 1/2 teaspoons oil, the vinegar, garlic, lemon zest, salt, and pepper in a cup. Transfer the vegetables to aplatter and drizzle with the dressing. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 85 Calories; 4g Fat (32.3% calories from fat); 4g Protein; 13g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 150mg Sodium. Exchanges: 0 Grain(Starch); 2 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates. NOTES : From WW Flex and Core Cookbook 1 point per serving. Nutr. Assoc. : 0 0 0 0 0 0 0 0 * Exported from MasterCook * Shrimp Diavolo Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound large shrimp -- peeled and deveined 3/4 teaspoon salt 4 teaspoons extra virgin olive oil 2 cloves garlic -- minced 1 teaspoon dried oregano 1/4 teaspoon crushed red pepper 15 ounces canned tomatoes 3 tablespoons tomato paste 1/2 pound whole wheat spaghetti -- or linguine Sprinkle the shrimp with half teaspoon of the salt. Heat two teaspoons of the oil in a large nonstick skillet over medium high heat. Add half the shrimp and cook until golden and just opaque in the center, about two minutes on each side. Transfer to a plate with a slotted spoon. Repeat with the remaining shrimp. Heat the remaining two teaspoons oil in the same skillet over medium heat. Add the garlic, oregano, and crushed red pepper; cook, stirring constantly, until fragrant, about 30 seconds. Stir in the tomatoes and paste; cook until slightly thickened, 4-6 minutes. Add the shriump and the remaining 1/4 teaspoon salt; cook, stirring occasionally, until heated through about one minute. Meanwhile, cook the pasta according to package directions; drain in a colander. Divide the pasta among 4 plates, and top each serving with the sauce. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 391 Calories; 7g Fat (16.7% calories from fat); 33g Protein; 51g Carbohydrate; 6g Dietary Fiber; 173mg Cholesterol; 827mg Sodium. Exchanges: 3 Grain(Starch); 3 Lean Meat; 1 1/2 Vegetable; 1 Fat. NOTES : From WW Flex and Core Cookbook 7 points per serving. Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 * Exported from MasterCook * Shrimp-Basil Tabbouleh Salad Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/4 cups water 1 cup bulgur 3/4 pound shrimp -- peeled and deveined 1 cup cucumber -- peeled, seeded and chopped 12 cherry tomatoes -- quartered 1 small red onion -- finely chopped 1/4 cup fresh basil -- chopped 1/4 cup fresh parsley -- chopped 3 tablespoons fresh lime juice 4 teaspoons extra virgin olive oil 2 teaspoons Dijon mustard 1/2 teaspoon salt 1/2 teaspoon pepper Bring the water to a boil in a large saucepan. Stir in the bulgur; remove the pan from the heat. Cover and let stand until the water is absorbed, 25-30 minutes. Meanwhile, fill a large bowl halfway with ice water. Put the shrimp in a steamer basket; set in a saucepan over one inch of boiling water. Cover tightly and steam until the shrimp are just opaque in the center, about five minutes. Plunge the shrimp into the ice water to stop cooking, drain, and coarsely chop. Set aside. Fluff the bulgur with a fork; let cool slightly. Stir in the shrimp, cucumber, tomatoes, onion, basil, and parsley until just combined. Combine the lime juice, oil, mustard, salt, and pepper in a small bowl until blended. Pour the dressing over the bulgur mixture; 6toss to coat. Serve at once. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 287 Calories; 7g Fat (20.8% calories from fat); 23g Protein; 35g Carbohydrate; 8g Dietary Fiber; 129mg Cholesterol; 441mg Sodium. Exchanges: 2 Grain(Starch); 2 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates. NOTES : From WW Flex and Core Cookbook 4 points per serving. Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 * Exported from MasterCook * Tandoori-Style Chicken Salad Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup yogurt, fat free 1 1/2 teaspoons ground cumin 1 teaspoon fresh ginger -- peeled and minced 1 clove garlic -- minced 1/2 teaspoon salt 1 pound chicken breast, no skin, no bone, R-T-C -- (thin sliced cutlets) 4 cups red cabbage -- shredded 3/4 cup carrots -- shredded 1/4 cup fresh cilantro -- chopped 2 tablespoons fresh cilantro -- chopped 3 tablespoons red wine vinegar 1 tablespoon olive oil 1/2 teaspoon pepper Combine the yogurt, cumin, ginger, garlic, and 1/4 teaspoon of the salt in a large zip close plastic bag; add the chicken. Squeeze out the air and seal the bag; turn to coat the chicken. Refrigerate, turning the bag occasionally, at least one hour or up to overnight. Combine the cabbage, carrots, the 1/4 cup cilantro, the vinegar, oil, pepper, and the remaining salt in a large bowl; toss well to coat. Remove the chicken from the marinade; discard the marinade. Spray a large nonstick ridged grill pan with spray and set to medium high heat. Add the chicken and cook until browned on the outside and cooked through, about three minutes per side. Transfer to a cutting board; let rest about five minutes. Cut the chicken on the diagonal into thin slices. Arrange the cabbage mixture on a large serving platter; top with the chicken and sprinkle with the remaining cilantro. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 205 Calories; 7g Fat (29.5% calories from fat); 27g Protein; 9g Carbohydrate; 3g Dietary Fiber; 69mg Cholesterol; 347mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 1 1/2 Vegetable; 1/2 Fat; 0 Other Carbohydrates. NOTES : From WW Everyone Loves Chicken Cookbook 4 points per serving. Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 * Exported from MasterCook * Zesty Roast Beef Salad Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 pound roast beef -- thinly sliced 2 tablespoons mayonnaise, imitation -- or reduced fat 2 tablespoons sour cream, light 2 tablespoons horseradish 1/4 teaspoon salt pepper to taste 1 head romaine lettuce Cut the beef into 1/4 inch strips. Combine the mayo, sour cream, horseradish, salt, and pepper in a large bowl. Add the lettuce and beef; toss until well coated. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 41 Calories; 1g Fat (16.9% calories from fat); 4g Protein; 7g Carbohydrate; 4g Dietary Fiber; 4mg Cholesterol; 197mg Sodium. Exchanges: 0 Lean Meat; 1 Vegetable; 0 Fat; 0 Other Carbohydrates. NOTES : From WW Flex and Core Cookbook 2 points per serving. Nutr. Assoc. : 0 0 0 0 0 0 0
  20. Hello everyone. I have been busy all morning typing recipes into MC so that I could transfer them here. I have used two WW cookbooks that I like. All the following recipes are from those two books which are referenced in the recipes and all can be used whether you are doing FLEX or CORE. I like CORE friendly recipes but I like to count my points so I view it as the best of both worlds. Some of these recipes don't calculate out the same in MC as they do in the WW books so I have deferred to the books in the point counts when there was a conflict. Some have pictures and some don't. I hope that you will try some. I like them all! * Exported from MasterCook * Asian Pork and Noodle Soup Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 48 ounces chicken broth, reduced fat and sodium 1 cup green onions -- chopped 1 tablespoon fresh ginger -- minced 1 tablespoon soy sauce, low sodium 3 cups bok choy -- thinly sliced 2 cups whole wheat spaghetti -- cooked 6 ounces lean pork tenderloin -- cooked, cut into matchstick size strips 1 cup turnips -- diced, cooked 1 cup carrots -- diced, cooked Bring broth, green onions, ginger, and soy sauce to a boil in a large pot. Reduce the heat and simmer until the onions are tender, about five minutes. Add the bok choy stalks, return to a simmer, and cook until it is barely tender, about seven more minutes. Stir in the spaghetti, pork, bok choy leaves, turnips, and carrots' simmer just until the leaves are wilted, about two minutes. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 247 Calories; 2g Fat (8.0% calories from fat); 18g Protein; 41g Carbohydrate; 6g Dietary Fiber; 28mg Cholesterol; 436mg Sodium. Exchanges: 2 Grain(Starch); 1 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fat. NOTES : Recipe is from WW Flex and Core Cookbook 4 points per serving. Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 * Exported from MasterCook * Bistro Pork Saute Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 20 ounces boneless pork top loin chop 1/2 teaspoon salt pepper to taste 1 pound Brussels sprouts -- fresh, trimmed and thinly sliced 1 1/4 cups chicken broth, reduced fat and sodium 1 tablespoon Worcestershire sauce 1 tablespoon Dijon mustard 1/2 teaspoon ground allspice Spray a large nonstick skillet with nonstick spray and set ovre medium high heat. Season the pork chops with the salt and pepper, then place in the skillet and cook until browned, 1-2 minutes on each side. Transfer the chops to a plate. Add the Brussels sprouts and broth to the skillet; bring to a boil, scraping up any browned bits from the bottom of the pan. Stir in the Worcestershire sauce, mustard, and allspice. Return the pork and any accumulated juices to the skillet. Reduce the heat, cover , and simmer until the pork is cooked through, about 12 mintues. Transfer the pork chops to four plates. Raise the heat to high and boil the sauce until slightly thickened, about 2 minutes. Spoon the sauce over the chops. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 216 Calories; 7g Fat (27.4% calories from fat); 29g Protein; 10g Carbohydrate; 4g Dietary Fiber; 64mg Cholesterol; 470mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fat; 0 Other Carbohydrates. NOTES : From WW Flex and Core Cookbook 6 points per serving. Nutr. Assoc. : 0 0 0 0 0 0 0 0 * Exported from MasterCook * Chicken Couscous Bake with Capers and Tomatoes Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 20 ounces chicken thigh, no skin, R-T-C -- you can use boneless and skinless if you prefer 1/4 teaspoon pepper 1/8 teaspoon salt 1 1/2 cups chicken broth, reduced fat and sodium 2 tablespoons capers -- drained and chopped 1 teaspoon lemon zest 1 clove garlic -- minced 1 cup couscous 1 cup cherry tomatoes Preheat oven to 425°. Spray a 9" square baking dish with nonstick spray; set aside. Sprinkle the chicken with the pepper and salt. Spray a large nonstick skillet with spray and set over medium high heat. Add the chicken and cook until browned, about 3 minutes per side. Transfer to a plate. Add the broth, capers, lemon zest, and garlic to the skillet, scraping any bits off the bottom of the pan. Bring the mixture to a simmer. Spread the couscous over the bot6tom of the baking dish. Pour the broth mixture over the couscous and stir to combine. Place the chicken on top of the couscous, then add the tomatoes. Cover tightly with foil and bake until the chicken is cooked through and the broth is absorbed, about 20 minutes. Transfer the chicken and tomatoes to serving plates. Fluff the couscous with a fork and serve with the chicken. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 248 Calories; 4g Fat (15.7% calories from fat); 15g Protein; 36g Carbohydrate; 3g Dietary Fiber; 33mg Cholesterol; 194mg Sodium. Exchanges: 2 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates. NOTES : From WW Everyone Loves Chicken Cookbook 9 points per serving. Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 * Exported from MasterCook * Chicken Salad Provencal Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons cider vinegar 1 tablespoon extra virgin olive oil 1 tablespoon fresh tarragon -- chopped 1 teaspoon Dijon mustard 1/2 teaspoon pepper 3/4 teaspoon salt 1 pound small potato -- fingerlings or small red potatoes, scrubbed and cut into1/4" thick slices 1/2 pound green beans -- haricot verts or small thin beans, trimmed 1 pound chicken breast, no skin, no bone, R-T-C -- thin sliced cutlets 1 teaspoon dried oregano 1/2 bulb fennel -- trimmed and thinly sliced 1/2 cup cherry tomatoes -- halved 1/2 small red onion -- thinly sliced 6 kalamata olives -- pitted and coarsely chopped To make the dressing, combine the vinegar, oil, tarragon, mustard, pepper, and 1/4 teaspoon salt in a small bowl; set aside. Place the potatoes and enough water to cover in a large saucepan; bring to a boil. Reduce heat and simmer, covered, until the potatoes are tender, about 15 minutes. With a slotted spoon, transfer the potatoes (reserving the water in the pot) to a large bowl. Add the beans to the boiling water in the pot and cook until crisp tender, about 4 minutes. Drain and rinse under cold running water, then drain on layers of paper towels. Add beans to the potatoes. Sprinkle the chicken with the oregano and the remaining salt. Sopray a large nonstick skillet and set over medium high heat. Add the chicken and cook until browned on the outside and cooked through, about three minutes on each side. Transfer to a cutting board; let rest about five minutes. Cut the chicken, on the diagonal, into 1/4" thick slices. Add the chicken, fennel, tomatoes, onion, and olives to the potato mixture. Add the dressing and toss gently to coat. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 303 Calories; 8g Fat (24.2% calories from fat); 29g Protein; 29g Carbohydrate; 5g Dietary Fiber; 69mg Cholesterol; 583mg Sodium. Exchanges: 1 1/2 Grain(Starch); 3 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates. NOTES : From WW Everyone Loves Chicken Cookbook 6 points per serving. Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 * Exported from MasterCook * Chilled Tomato and Shrimp Soup Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 large tomatoes -- coarsely chopped 2 cups chicken broth, reduced fat and sodium 1 large onion -- coarsely chopped 2 tablespoons tomato paste 2 cloves garlic -- chopped 1/2 teaspoon salt 1/4 teaspoon pepper 1 cup buttermilk 1 pound shrimp, cooked -- chopped 1 cup cucumber -- diced 1/4 cup fresh dill -- chopped 1/4 cup fresh chives -- chopped Combine the tomatoes, broth, onion, tomato paste, garlic, salt, and pepper in a large pot; bring to a boil. Reduce the heat and simmer, covered, until the onion is tender, about 20 minutes. Remove the pot from the heat and let cool slightly. Pour the soup in two batches into blender or food processor and puree. Transfer to a large bowl; stir in the buttermilk. Cover and refrigerate until well chilled, at least one hour. Just before serving, stir in the shrimp, cucumber, dill, and chives. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 122 Calories; 1g Fat (10.7% calories from fat); 18g Protein; 8g Carbohydrate; 1g Dietary Fiber; 149mg Cholesterol; 484mg Sodium. Exchanges: 0 Grain(Starch); 2 Lean Meat; 1 Vegetable; 0 Non-Fat Milk; 0 Fat. NOTES : From WW Flex and Core Cookbook 2 points per serving. Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 * Exported from MasterCook * Crispy Cornmeal Flounder Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup yellow cornmeal 1/4 cup fresh parsley -- chopped 1 tablespoon fresh oregano -- chopped 2 teaspoons Cajun seasoning 1/2 teaspoon salt 2 whole egg whites -- lightly beaten 3 tablespoons Dijon mustard 24 ounces flounder fillets -- or sole, skinned 4 teaspoons olive oil 1/2 cup salsa Combine the cornmeal, parsley, oregano, Cajun seasoning, and salt on a large plate. Combine the egg whites and mustard in a large bowl; mix well. Dip one flounder fillet in the egg white mixture, then in the cornmeal mixture, pressing gently to coat. Place the fillet on a plate; repeat with the remaining fillets. Heat 2 teaspoons of oil in a large nonstick skillet over medium high heat. Add 2 fillets and cook, until golden and the fish is just opaque in the center, about 3 minutes on each side. Transfer the fillets to a platter. Repeat with the remaining 2 teaspoons oil and 2 fillets. Serve with the salsa. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 290 Calories; 8g Fat (23.8% calories from fat); 37g Protein; 18g Carbohydrate; 3g Dietary Fiber; 82mg Cholesterol; 823mg Sodium. Exchanges: 1 Grain(Starch); 4 1/2 Lean Meat; 1/2 Vegetable; 1 Fat; 0 Other Carbohydrates. NOTES : From WW Flex and Core Cookbook 6 points per serving. Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 * Exported from MasterCook * Grilled Chicken Salad with Green Goddess Dressing Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup sour cream, light 1/4 cup mayonaise, light 1 bunch fresh chives -- chopped 2 tablespoons fresh tarragon -- chopped 1 tablespoon tarragon vinegar 1 teaspoon worcestershire sauce 1 pound chicken breast, no skin, no bone, R-T-C 1/2 teaspoon salt 1/4 teaspoon pepper 16 ounces lettuce, iceberg -- mix in a bag Puree the sour cream, mayo, chives, tarragon, vinegar, and Worcestershire in a blender. Spray a grill rack with olive oil nonstick spray; prepare the grill (or use an indoor grill like the GF). Lightly spray the chicken with the spray; sprinkle with the salt and pepper. Grill the chicken and transfer to a cutting board. Transfer 2 tablespoons of the dressing to a small bowl; set aside. Combine the salad mix and the remaining dressing in a large bowl; mix well. Divide the salad among 4 plates. Cut each breast on the diagonal into 1/4" strips; arrange one breast half on top of each salad. Drizzle the chicken evenly with the reserved dressing. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 160 Calories; 4g Fat (21.5% calories from fat); 27g Protein; 4g Carbohydrate; 2g Dietary Fiber; 72mg Cholesterol; 358mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 0 Fat; 0 Other Carbohydrates. NOTES : From WW Everyone Loves Chicken 4 points per serving. Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 * Exported from MasterCook * Ham and Egg Frittata Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons extra-virgin olive oil 1 large onion -- chopped 1/2 cup fresh mushrooms -- sliced 1/2 pound ham steak -- cut into 1/4" pieces 1/2 teaspoon dried basil 1/2 cup tomatoes -- halved (grape variety) 3 large eggs 3 large egg whites 1/4 teaspoon pepper 3/4 ounce Swiss cheese, lowfat -- chopped Heat the oil in a medium ovenproof skillet over medium heat. Add the onion and mushrooms; cook until the mushrooms give off their liquid and the onion slightly softens, about two minutes. Add the ham and basil; cook, stirring occasionally, until the onion and ham are lightly browned, about 7 minutes. Add the tomatoes and cook, stirring occasionally, until heated through, about two minutes. Preheat the broiler. Lightly beat the eggs, egg whites, and pepper in a small bowl; pour over the ham mixture, stirring gently to combine. Sprinkle with the cheese. Cook, without stirring, until the eggs are set, about 7 minutes. Place the frittata under the broiler and broil until the top is lightly browned, about two minutes. Let stand five minutes before serving. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 185 Calories; 9g Fat (43.8% calories from fat); 21g Protein; 5g Carbohydrate; 1g Dietary Fiber; 186mg Cholesterol; 831mg Sodium. Exchanges: 0 Grain(Starch); 3 Lean Meat; 1/2 Vegetable; 1 Fat. NOTES : From WW Flex and Core Cookbook 5 points per serving. Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 * Exported from MasterCook * Mediterranean Chicken Casserole Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 pound chicken breast halves without skin -- cut in half 14 1/2 ounces canned tomatoes -- diced 1 cup chicken broth, reduced fat and sodium 2 bulbs fennel -- trimmed and thinly sliced 10 green olives -- pitted and chopped 1 clove garlic -- minced 2 teaspoons fresh rosemary -- chopped 1/4 teaspoon salt 1/2 teaspoon saffron threads -- you can subsitute turmeric pepper to taste 3 tablespoons yellow cornmeal Preheat oven to 350°. Spray large casserole with nonstick spray and place over medium high heat. Add the chicken breasts and brown about 2 minutes on each side. Add tomaties and broth; bring to a boil, sraping bits from the bottom of the pot. Add the fennel, olives, garlic, rosemary, slat, saffron, and pepper. Stir, making sure the meat is partially submerged in the liquid. Cover casserole and bake 45 minutes. Uncover and stir in the cornmeal until it is incorporated into the sauce. Continue baking until done and the sauce is slightly thickened, about 10 minutes longer. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 98 Calories; 2g Fat (14.2% calories from fat); 12g Protein; 9g Carbohydrate; 2g Dietary Fiber; 26mg Cholesterol; 321mg Sodium. Exchanges: 1/2 Grain(Starch); 1 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat. NOTES : From WW Everyone Loves Chicken Cookbook 4 points per serving. Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 * Exported from MasterCook * Mediterranean Shrimp and Scallop Salad Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 pound shrimp -- peeled and deveined 3/4 pound bay scallops 1 small fennel bulb -- quartered and very thinly sliced 1 rib celery -- thinly sliced 1/2 small onion -- red, thinly sliced 1 pint cherry tomatoes -- halvd 1/4 cup fresh basil -- chopped 4 teaspoons extra virgin olive oil 1 tablespoon red wine vinegar 1/2 teaspoon dried oregano 3/4 teaspoon salt 1/4 teaspoon pepper Bring a medium saucepan two thirds full of water to a gentle simmer. Add the shrimp and cook until just opaque in the center, about two minutes. With a slotted spoon, transfer the shrimp to a bowl filled with ice water. Return the water to a simmer; add the scallops and cook until just opaque in the center, about two minutes. With a slotted spoon, transfer the scallops to the bowl with the shrimp. Drain the shrimp and scallops; transfer to a large bowl. Add the fennel, celery, onion, tomatoes, basil, oil, vinegar, oregano, salt, and pepper; mix well. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 248 Calories; 7g Fat (25.5% calories from fat); 33g Protein; 13g Carbohydrate; 3g Dietary Fiber; 157mg Cholesterol; 709mg Sodium. Exchanges: 0 Grain(Starch); 4 1/2 Lean Meat; 1 Vegetable; 1 Fat; 0 Other Carbohydrates. NOTES : From WW Flex and Core Cookbook 5 points per serving. Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 * Exported from MasterCook * Pork, Salsa, and Hominy Soup Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 pound ground pork -- (use lean ground pork and the points will be the same as in the book) 1 large onion -- chopped 2 cups chicken broth, reduced fat and sodium 15 ounces hominy, canned -- drained 1 cup green salsa (salsa verde) 2 cloves garlic -- minced 1/2 teaspoon cumin 1/2 teaspoon dried oregano 1 tablespoon cornmeal 1/3 cup fresh cilantro -- chopped Heat a nonstick pot over medium high heat. Add the pork and onion; cook, stirring frequently to break up the pork, until browned, about five minutes. Add the broth, hominy, salsa, garlic, cumin, and oregano, bring to a boil. Reduce the heat and simmer, covered, until the flavors are blended, about 15 minutes. Stirring constantly, gradually add the cornmeal to the soup. Cook, stirring occasionally, until slightly thickened, about five minutes. Remove from heat and stir in cilantro. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 271 Calories; 13g Fat (45.0% calories from fat); 12g Protein; 24g Carbohydrate; 3g Dietary Fiber; 41mg Cholesterol; 514mg Sodium. Exchanges: 1 Grain(Starch); 1 1/2 Lean Meat; 1 Vegetable; 1 1/2 Fat. NOTES : From WW Flex and Core Cookbook 3 points per serving. Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 * Exported from MasterCook * Red Snapper Cakes with Nectarine-Citrus Salad Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 whole nectarines -- cut into 1/4" slices 2 whole oranges -- peeled and cut into sections 1/2 small red onion -- thinly sliced 3 tablespoons fresh basil -- thinly sliced 1 tablespoon fresh lemon juice 1 pound red snapper -- fillets, skinned and finely chopped 1 large egg 3 tablespoons cornmeal 1 small shallot -- minced 1/2 small jalapeno pepper -- seeded and finely chopped 2 tablespoons fresh cilantro -- chopped 3/4 teaspoon salt 4 teaspoons olive oil To make the salad, combine the nectarines, oranges, onion, basil, and lemon juice in a bowl. Combine the snapper, egg, cornmeal, shallot, jalapeno, cilantro, and salt in a bowl. Form into four patties. Heat the oil in a medium nonstick skillet over medium heat. Add the cakes and cook until golden and cooked through, about five minutes on each side. Serve with the salad. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 288 Calories; 8g Fat (24.6% calories from fat); 27g Protein; 28g Carbohydrate; 4g Dietary Fiber; 95mg Cholesterol; 491mg Sodium. Exchanges: 1/2 Grain(Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 1 Fruit; 1 Fat. Serving Ideas : You can subsitute plums for the nectarines if desired. NOTES : From WW Flex and Core Cookbook 5 points per serving. Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 * Exported from MasterCook * Roast Asparagus and Plum Tomatoes Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound fresh asparagus -- trimmed and cut into 4" lengths 1 1/2 pounds plum tomatoes -- halved lenghtwise 2 1/2 teaspoons extra virgin olive oil 1 1/2 teaspoons white wine vinegar 1 clove garlic -- minced 1/2 teaspoon lemon zest -- grated 1/4 teaspoon salt 1/8 teaspoon pepper Arrange the oven rack in the lower third of the oven. Preheat to 425°. Toss the asparagus and tomatoes with 1 teaspoon of the oil in a roasting pan. Arrange the vegetables in a single layer, with the tomatoes cut side up. Roast until the tomatoes are lightly charred and the asparagus are just tender, 12-16 minutes, depending on the thickness of the asparagus. Meanwhile, combine the remaining 1 1/2 teaspoons oil, the vinegar, garlic, lemon zest, salt, and pepper in a cup. Transfer the vegetables to aplatter and drizzle with the dressing. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 85 Calories; 4g Fat (32.3% calories from fat); 4g Protein; 13g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 150mg Sodium. Exchanges: 0 Grain(Starch); 2 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates. NOTES : From WW Flex and Core Cookbook 1 point per serving. Nutr. Assoc. : 0 0 0 0 0 0 0 0 * Exported from MasterCook * Shrimp Diavolo Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound large shrimp -- peeled and deveined 3/4 teaspoon salt 4 teaspoons extra virgin olive oil 2 cloves garlic -- minced 1 teaspoon dried oregano 1/4 teaspoon crushed red pepper 15 ounces canned tomatoes 3 tablespoons tomato paste 1/2 pound whole wheat spaghetti -- or linguine Sprinkle the shrimp with half teaspoon of the salt. Heat two teaspoons of the oil in a large nonstick skillet over medium high heat. Add half the shrimp and cook until golden and just opaque in the center, about two minutes on each side. Transfer to a plate with a slotted spoon. Repeat with the remaining shrimp. Heat the remaining two teaspoons oil in the same skillet over medium heat. Add the garlic, oregano, and crushed red pepper; cook, stirring constantly, until fragrant, about 30 seconds. Stir in the tomatoes and paste; cook until slightly thickened, 4-6 minutes. Add the shriump and the remaining 1/4 teaspoon salt; cook, stirring occasionally, until heated through about one minute. Meanwhile, cook the pasta according to package directions; drain in a colander. Divide the pasta among 4 plates, and top each serving with the sauce. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 391 Calories; 7g Fat (16.7% calories from fat); 33g Protein; 51g Carbohydrate; 6g Dietary Fiber; 173mg Cholesterol; 827mg Sodium. Exchanges: 3 Grain(Starch); 3 Lean Meat; 1 1/2 Vegetable; 1 Fat. NOTES : From WW Flex and Core Cookbook 7 points per serving. Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 * Exported from MasterCook * Shrimp-Basil Tabbouleh Salad Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/4 cups water 1 cup bulgur 3/4 pound shrimp -- peeled and deveined 1 cup cucumber -- peeled, seeded and chopped 12 cherry tomatoes -- quartered 1 small red onion -- finely chopped 1/4 cup fresh basil -- chopped 1/4 cup fresh parsley -- chopped 3 tablespoons fresh lime juice 4 teaspoons extra virgin olive oil 2 teaspoons Dijon mustard 1/2 teaspoon salt 1/2 teaspoon pepper Bring the water to a boil in a large saucepan. Stir in the bulgur; remove the pan from the heat. Cover and let stand until the water is absorbed, 25-30 minutes. Meanwhile, fill a large bowl halfway with ice water. Put the shrimp in a steamer basket; set in a saucepan over one inch of boiling water. Cover tightly and steam until the shrimp are just opaque in the center, about five minutes. Plunge the shrimp into the ice water to stop cooking, drain, and coarsely chop. Set aside. Fluff the bulgur with a fork; let cool slightly. Stir in the shrimp, cucumber, tomatoes, onion, basil, and parsley until just combined. Combine the lime juice, oil, mustard, salt, and pepper in a small bowl until blended. Pour the dressing over the bulgur mixture; 6toss to coat. Serve at once. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 287 Calories; 7g Fat (20.8% calories from fat); 23g Protein; 35g Carbohydrate; 8g Dietary Fiber; 129mg Cholesterol; 441mg Sodium. Exchanges: 2 Grain(Starch); 2 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates. NOTES : From WW Flex and Core Cookbook 4 points per serving. Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 * Exported from MasterCook * Tandoori-Style Chicken Salad Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup yogurt, fat free 1 1/2 teaspoons ground cumin 1 teaspoon fresh ginger -- peeled and minced 1 clove garlic -- minced 1/2 teaspoon salt 1 pound chicken breast, no skin, no bone, R-T-C -- (thin sliced cutlets) 4 cups red cabbage -- shredded 3/4 cup carrots -- shredded 1/4 cup fresh cilantro -- chopped 2 tablespoons fresh cilantro -- chopped 3 tablespoons red wine vinegar 1 tablespoon olive oil 1/2 teaspoon pepper Combine the yogurt, cumin, ginger, garlic, and 1/4 teaspoon of the salt in a large zip close plastic bag; add the chicken. Squeeze out the air and seal the bag; turn to coat the chicken. Refrigerate, turning the bag occasionally, at least one hour or up to overnight. Combine the cabbage, carrots, the 1/4 cup cilantro, the vinegar, oil, pepper, and the remaining salt in a large bowl; toss well to coat. Remove the chicken from the marinade; discard the marinade. Spray a large nonstick ridged grill pan with spray and set to medium high heat. Add the chicken and cook until browned on the outside and cooked through, about three minutes per side. Transfer to a cutting board; let rest about five minutes. Cut the chicken on the diagonal into thin slices. Arrange the cabbage mixture on a large serving platter; top with the chicken and sprinkle with the remaining cilantro. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 205 Calories; 7g Fat (29.5% calories from fat); 27g Protein; 9g Carbohydrate; 3g Dietary Fiber; 69mg Cholesterol; 347mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 1 1/2 Vegetable; 1/2 Fat; 0 Other Carbohydrates. NOTES : From WW Everyone Loves Chicken Cookbook 4 points per serving. Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 * Exported from MasterCook * Zesty Roast Beef Salad Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 pound roast beef -- thinly sliced 2 tablespoons mayonnaise, imitation -- or reduced fat 2 tablespoons sour cream, light 2 tablespoons horseradish 1/4 teaspoon salt pepper to taste 1 head romaine lettuce Cut the beef into 1/4 inch strips. Combine the mayo, sour cream, horseradish, salt, and pepper in a large bowl. Add the lettuce and beef; toss until well coated. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 41 Calories; 1g Fat (16.9% calories from fat); 4g Protein; 7g Carbohydrate; 4g Dietary Fiber; 4mg Cholesterol; 197mg Sodium. Exchanges: 0 Lean Meat; 1 Vegetable; 0 Fat; 0 Other Carbohydrates. NOTES : From WW Flex and Core Cookbook 2 points per serving. Nutr. Assoc. : 0 0 0 0 0 0 0
  21. Hi Diamond. Off the top of my head, they are great added in any grain or rice or pasta dish. I have a huge jar of dried ones and use them all the time. They are especially good in CORE recipes with lots of other veggies and olives. I am working on a whole list of CORE friendly recipes that I have tried. I do FLEX but with very strong CORE leanings because I lose better and more consistantly that way. They will be posted sometime this weekend. Do you ever cook in foil? If so, pork, chicken, or fish are great with the veggies of your choice and a tablespoon of sun dried tomatoes on top with your favorite seasonings. Seal up the foil packet and bake in the oven. You will not believe the aroma when you open that packet! I like it best with fish or chicken, fennel, yellow squash, onion or leek, garlic, lemon pepper and the tomatoes on top.
  22. Here are two chicken recipes that are very good and you subsitute brown rice and lentils for the white rice and get a fiber punch! I really, really like the cacciatore recipe. * Exported from MasterCook * Healthy Jambalaya Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Tbsp olive oil 1 medium onion -- chopped 2 cloves garlic -- minced (2-3) 3/4 lb chicken breast, no skin, no bone, R-T-C -- cut into 3/4-inch pieces 1 can plum tomato, diced -- (14.5 oz) 2 ribs celery -- cut into 1/2-inch slices 1 green bell pepper -- chopped 1 yellow bell pepper -- chopped 1 scallion -- chopped 1 Tbsp tomato paste 1 bay leaf 1 tsp dried thyme 1/4 tsp dried red pepper flakes 1 pinch ground cloves 1 dash hot sauce (optional) * 1 cup long-grain brown rice -- cooked (according to package directions) and hot 1 pinch salt and black pepper Directions: In a 3-quart pot, heat the oil over medium-high heat. Add the onion and garlic. Sauté until the onion is tender, about 4 minutes. Add the chicken and cook, stirring, until the pieces are white on all sides, about 6 minutes. Add the tomatoes and their juice, breaking them up with a spoon. Mix in the celery, bell peppers, scallion and tomato paste. Stir in the bay leaf, thyme, pepper flakes, cloves and hot sauce, if using. Bring it to a boil. Reduce the heat and simmer until the chicken is cooked and the sauce has thickened, about 20 minutes. Remove the bay leaf. Stir the precooked rice into the chicken mixture and heat through. Season with salt and pepper. Per Serving (excluding unknown items): 228 Calories; 5g Fat (19.0% calories from fat); 16g Protein; 30g Carbohydrate; 3g Dietary Fiber; 35mg Cholesterol; 68mg Sodium. Exchanges: 1 1/2 Grain(Starch); 2 Lean Meat; 1 Vegetable; 1/2 Fat. Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 This recipe is 4 points per serving. * Exported from MasterCook * Chicken Cacciatore Casserole Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 medium onion -- chopped 1 clove garlic -- crushed 1/2 cup white wine 2 potatoes -- peeled and diced 1 carrot -- sliced 10 1/2 oz mushrooms -- sliced 1/2 cup lentils -- red if you can find them 1 cup lowfat yogurt 2 Tbsp chopped fresh parsley 30 oz tomatoes, canned 26 oz chicken thighs, no skin, R-T-C 1 Tbsp cornstarch In a large non-stick saucepan brown the chicken on both sides. Add the onion, garlic and wine and cook for 1-2 minutes. Add the tomatoes, potato, carrot, mushrooms and lentils and simmer covered for 35 minutes or until chicken is cooked through and lentils are tender. Combine yogurt, cornstarch and parsley and add to the pan. Reheat without boiling. Per Serving (excluding unknown items): 367 Calories; 7g Fat (16.9% calories from fat); 27g Protein; 48g Carbohydrate; 12g Dietary Fiber; 47mg Cholesterol; 413mg Sodium. Exchanges: 2 Grain(Starch); 2 Lean Meat; 3 1/2 Vegetable; 1/2 Non-Fat Milk; 0 Fat. Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 This recipe is 7 points per serving and loaded with fiber.
  23. I found this great article just messing around. If you are interested in more information about any of the items in blue, they are links. Just click on them and you will go to that link. The following is a "healthy food hot list" consisting of the 29 food that will give you the biggest nutritional bang for you caloric buck, as well as decrease your risk for deadly illnesses like cancer, diabetes and heart disease. Along with each description is a suggestion as to how to incorporate these power-foods into your diet. FRUITS 01. Apricots The Power: Beta-carotene, which helps prevent free-radical damage and protect the eyes. The body also turns beta-carotene into vitamin A, which may help ward off some cancers, especially of the skin. One apricot has 17 calories, 0 fat, 1 gram of fiber. Snacks on them dried, or if you prefer fresh, buy when still firm; once they soften, they lose nutrients. 02. Avocados The Power: Oleic acid, an unsaturated fat that helps lower overall cholesterol and raise levels of HDL, plus a good dose of fiber. One slice has 81 calories, 8 grams of fat and 3 grams of fiber. Try a few slices instead of mayonnaise to dress up your next burger. 03. Raspberries The Power: Ellagic acid, which helps stall cancer-cell growth. These berries are also packed with vitamin C and are high in fiber, which helps prevent high cholesterol and heart disease. A cup has only 60 calories, 1 gram of fat and 8 grams of fiber. Top plain low-fat yogurt or oatmeal (another high fiber food) with fresh berries. 04. Mango The Power: A medium mango packs 57mg of vitamin C, almost your whole-recommended daily dose. This antioxidant helps prevent arthritis and boosts wound healing and your immune system. Mangoes also boast more than 8,000 IU of vitamin A (as beta-carotene). One mango has 135 calories, 1 gram of fat and 4 grams of fiber. Cut on up and serve it over leafy greens. Bonus: Your salad will taste like dessert! 05. Cantaloupe The Power: Vitamin C (117mg in half a melon, almost twice the recommended daily dose) and beta-carotene - both powerful antioxidants that help protect cells from free-radical damage. Plus, half a melon has 853mg of potassium - almost twice as much as a banana, which helps lower blood pressure. Half a melon has 97 calories, 1 gram of fat and 2 grams of fiber. Cut into cubes and freeze, then blend into an icy smoothie. 06. Cranberry Juice The Power: Helps fight bladder infections by preventing harmful bacteria from growing. A cup has 144 calories, 0 grams of fat and 0 fiber. Buy 100 percent juice concentrate and use it to spice up your daily H20 without adding sugar. 07. Tomato The Power: Lycopene, one of the strongest carotenoids, acts as an antioxidant. Research shows that tomatoes may cut the risk of bladder, stomach and colon cancers in half if eaten daily. A tomato has 26 calories, 0 fat and 1 gram of fiber. Drizzle fresh slices with olive oil, because lycopene is best absorbed when eaten with a little fat. 08. Raisins The Power: These little gems are a great source of iron, which helps the blood transport oxygen and which many women are short on. A half-cup has 218 calories, 0 fat and 3 grams of fiber. Sprinkle raisins on your morning oatmeal or bran cereal - women, consider this especially during your period. 09. Figs The Power: A good source of potassium and fiber, figs also contain vitamin B6, which is responsible for producing mood-boosting serotonin, lowering cholesterol and preventing water retention. The Pill depletes B6, so if you use this method of birth control, make sure to get extra B6 in your diet. One fig has 37 to 48 calories, 0 fat and 2 grams of fiber. (Cookie lovers - fig bars have around 56 calories, 1 gram of fat and 1 gram of fiber per cookie). Fresh figs are delicious simmered alongside a pork tenderloin and the dried variety make a great portable gym snack. 10. Lemons/Limes The Power: Limonene, furocoumarins and vitamin C, all of which help prevent cancer. A wedge has 2 calories, 0 fat and 0 fiber. Buy a few of each and squeeze over salads, fish, beans and vegetables for fat free flavor. VEGETABLES 11. Onions The Power: Quercetin is one of the most powerful flavonoids (natural plant antioxidants). Studies show it helps protect against cancer. A cup (chopped) has 61 calories, 0 fat and 3 grams of fiber. Chop onions for the maximum phytonutrient boost, or if you hate to cry, roast them with a little olive oil and serve with rice or other vegetables. 12. Artichokes The Power: These odd-looking vegetables contain silymarin, an antioxidant that helps prevent skin cancer, plus fiber to help control cholesterol. One medium artichoke has 60 calories, 0 fat and 7 grams of fiber. Steam over boiling water for 30 to 40 minutes. Squeeze lemon juice on top, then pluck the leaves off with your fingers and use your teeth to scrape off the rich-tasting skin. When you get to the heart, you have found the best part! 13. Ginger The Power: Gingerols may help reduce queasiness; other compounds may help ward off migraines and arthritis pain by blocking inflammation-causing prostaglandins. A teaspoon of fresh gingerroot has only 1 calorie, 0 fat and 0 fiber. Peel the tough brown skin and slice or grate into a stir-fry. 14. Broccoli The Power: Indole-3-carbinol and sulforaphane, which help protect against breast cancer. Broccoli also has lots of vitamin C and beta-carotene. One cup (chopped) has 25 calories, 0 fat and 3 grams of fiber. Don't overcook broccoli - instead, microwave or steam lightly to preserve phytonutrients. Squeeze fresh lemon on top for a zesty and taste, added nutrients and some vitamin C. 15. Spinach The Power: Lutein and zeaxanthin, carotenoids that help fend off macular degeneration, a major cause of blindness in older people. Plus, studies show this green fountain of youth may help reverse some signs of aging. One cup has 7 calories, 0 fat and 1 gram of fiber. Add raw leaves to a salad or sauté with a little olive oil and garlic. 16. Bok Choy (Chinese cabbage) The Power: Brassinin, which some research suggests may help prevent breast tumors, plus indoles and isothiocyanates, which lower levels of estrogen, make this vegetable a double-barreled weapon against breast cancer. A cup will also give you 158mg of calcium (16 percent of your daily recommended requirement) to help beat osteoporosis. A cup (cooked) has 20 calories, 0 fat and 3 grams of fiber. Find it in your grocer's produce section or an Asian market. Slice the greens and juicy white stalks, then saute like spinach or toss into a stir-fry just before serving. 17. Squash (Butternut, Pumpkin, Acorn) The Power: Winter squash has huge amounts of vitamin C and beta-carotene, which may help protect against endometrial cancer. One cup (cooked) has 80 calories, 1 gram of fat and 6 grams of fiber. Cut on in half, scoop out the seeds and bake or microwave until soft, then dust with cinnamon. 18. Watercress and Arugula The Power: Phenethyl isothiocyanate, which, along with beta-carotene and vitamins C and E, may help keep cancer cells at bay. One cup has around 4 calories, 0 fat and 1 gram of fiber. Do not cook these leafy greens; instead, use them to garnish a sandwich or add a pungent, peppery taste to salad. 19. Garlic The Power: The sulfur compounds that give garlic its pungent flavor can also lower LDL ("bad") cholesterol, lower blood pressure and even reduce your risk of stomach and colon cancer. A clove has 4 calories, 0 fat and 0 fiber. Bake a whole head for 15 to 20 minutes, until soft and sweet and spread on bread instead of butter. GRAINS/BEANS/NUTS 20. Quinoa The Power: A half cup of cooked quinoa has 5 grams of protein, more than any other grain, plus iron, riboflavin and magnesium. A half-cup has 318 calories, 5 grams of fat and 5 grams of fiber. Add to soup for a protein boost. Rinse first, or it will taste bitter. 21. Wheat Germ The Power: A tablespoon gives you about 7 percent of your daily magnesium, which helps prevent muscle cramps; it is also a good source of vitamin E. One tablespoon has 27 calories, 1 gram of fat and 1 gram of fiber. Sprinkle some over yogurt, fruit or cereal. 22. Lentils The Power: Isoflavones, which may inhibit estrogen-promoted breast cancers, plus fiber for heart health and an impressive 9 grams of protein per half cup. A half-cup (cooked) has 115 calories, 0 fat and 8 grams of fiber. Isoflavones hold up through processing, so buy lentils canned, dried or already in soup. Take them to work, and you will have a protein packed lunch. 23. Peanuts The Power: Studies show that peanuts or other nuts (which contain mostly unsaturated "good" fat) can lower your heart-disease risk by over 20 percent. One ounce has 166 calories, 14 grams of fat and 2 grams of fiber. Keep a packet in your briefcase, gym bag or purse for a protein-packed post-workout nosh or an afternoon pick me up that will satisfy you until supper, or chop a few into a stir-fry for a Thai accent. See also: The Nut Case 24. Pinto Beans The Power: A half cup has more than 25 percent of your daily requirement of folate, which helps protect against heart disease and reduces the risk of birth defects. A half-cup (canned) has 103 calories, 1 gram of fat and 6 grams of fiber. Drain a can, rinse and toss into a pot of vegetarian chili. Low fat Yogurt 25. The Power: Bacteria in active-culture yogurt helps prevent yeast infections; calcium strengthens bones. A cup has 155 calories, 4 grams of fat, 0 grams of fiber. Get the plain kind and mix in your own fruit to keep calories and sugar down. If you are lactose intolerant, never fear - yogurt should not bother your tummy. 26. Skim Milk The Power: Riboflavin (a.k.a. vitamin B2) is important for good vision and along with vitamin A might help improve eczema and allergies. Plus, you get calcium and vitamin D, too. One cup has 86 calories, 0 fat and 0 fiber. If you are used to high fat milk, don't go cold turkey; instead, mix the two together at first. Trust this fact: In a week or two you won't miss it! SEAFOOD 27. Shellfish (Clams, Mussels) The Power: Vitamin B12 to support nerve and brain function, plus iron and hard-to-get minerals like magnesium and potassium. Three ounces has 126 to 146 calories, 2 to 4 grams of fat and 0 fiber. Try a bowl of tomato-based (and low fat) Manhattan clam chowder. 28. Salmon The Power: Cold-water fish like salmon, mackerel and tuna are the best sources of omega-3 fatty acids, which help reduce the risk of cardiac disease. A 3-ounce portion (cooked) has 127 calories, 4 grams of fat, 0 fiber. Brush fillets with ginger-soy marinade and grill or broil until fish flakes easily with a fork. 29. Crab The Power: A great source of vitamin B12 and immunity-boosting zinc. A 3-ounce portion has 84 calories, 1 gram of fat, 0 fiber. The "crab" in sushi is usually made from fish; buy it canned instead and make your own crab cakes. See also: Fish and Seafood Recipes
  24. I have tried it and it is masked by the seasonings. I am a real advocate of the anchovies in a 'real' Caesar salad even though I hate anchovies but this recipe is quite good without all the salt. I usually do add a teaspoon each of dried chives and dried parsley flakes to the dressing. Maybe that is why I don't taste the egg beaters? I also have an issue with the real dressing because it is made with raw egg yolks and they make me very ill so this is much safer.
  25. So, it is winter and here are some really good recipes that are quick and easy and well worth whatever the points are. Personally, I don't think the points are high on any of them considering how full you are when you eat them! * Exported from MasterCook * Chunky Chicken Chili Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tsp. cooking oil 1 lb. chicken breast, no skin, no bone, R-T-C -- cut into 1-inch cubes 1 cup chopped onion 1 Tbsp. bottled minced garlic 2 tsp. chili powder 1/2 tsp. ground cumin 1/8 tsp. ground cinnamon 1 can diced tomatoes -- (14 1/2 oz.) undrained 1 can pinto beans -- (15 oz.) rinsed and drained 1 can red kidney beans -- (15 oz.) rinsed and drained 1 can chicken broth -- (14 oz.) 1 pkg. frozen succotash -- (10 oz.) In a large saucepan cook chicken, half at a time, in hot oil over medium-high heat until brown. Remove chicken. 2. Add onion to saucepan; cover and cook over medium heat about 5 minutes or until tender. Stir in garlic, chili powder, cumin, and cinnamon; cook and stir for 30 seconds. 3. Stir in beans, tomatoes, broth, and succotash. Bring to boiling; reduce heat. Simmer, uncovered, for 10 minutes. Stir in chicken; heat through - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 363 Calories; 4g Fat (10.2% calories from fat); 33g Protein; 50g Carbohydrate; 15g Dietary Fiber; 46mg Cholesterol; 199mg Sodium. Exchanges: 3 Grain(Starch); 3 1/2 Lean Meat; 1 Vegetable; 0 Fat. Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 This yummy, comforting chili is 7 points for a large serving! * Exported from MasterCook * Lebanese Chicken Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound chicken thigh, no skin, R-T-C (I use boneless and skinless chicken thighs but you can use the breast if you prefer) 1/3 cup chopped onion 1 clove garlic -- minced 1 tablespoon margarine or butter 2 teaspoons orange peel -- finely shredded 1/2 cup orange juice 1/4 teaspoon salt 1/4 teaspoon ground cinnamon 1/8 teaspoon ground allspice 2 tablespoons honey Orange wedges (optional) Mint leaves (optional) In a large skillet cook chicken, onion, and garlic in hot margarine or butter over medium heat about 6 minutes or until chicken is brown, turning once. Add orange peel, orange juice, and salt to skillet. Bring to boiling; reduce heat. Cover and simmer for 5 minutes. Sprinkle cinnamon and allspice onto chicken; drizzle with honey. Simmer, uncovered, for 5 to 7 minutes more or until chicken is tender and no longer pink. Per Serving (excluding unknown items): 138 Calories; 6g Fat (38.6% calories from fat); 8g Protein; 14g Carbohydrate; trace Dietary Fiber; 34mg Cholesterol; 188mg Sodium. Exchanges: 0 Grain(Starch); 1 Lean Meat; 0 Vegetable; 1/2 Fruit; 1/2 Fat; 1/2 Other Carbohydrates. NOTES : This recipe is so good served with couscous or quinoa. Of course you can use rice or noodles. Just remember to add the points for whatever you use. The chicken itself is only 3 points per serving. Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 * Exported from MasterCook * New Potato Simmer Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 pounds new potatoes -- tiny ones 1 pound smoked turkey breast -- shredded 2 cans chicken broth -- (14 ounce each) 1/3 cup leek -- sliced 1/3 cup half-and-half, fat free 3 tablespoons Dijon-style mustard 1 tablespoon snipped fresh lemon thyme or regular fresh thyme 1 1/2 cups Napa cabbage -- shredded Cut any large potatoes in half. In a 4-quart Dutch oven combine potatoes, turkey, broth, and leek. Bring to boiling; reduce heat. Simmer, covered, for 15 minutes. 2. In a small bowl stir together cream and mustard; add to Dutch oven along with lemon thyme. Simmer, uncovered, about 5 minutes more or until potatoes are tender, stirring occasionally. Top each serving with 1/4 cup cabbage. 3. Makes 6 servings (8 1/2 cups) Per Serving (excluding unknown items): 255 Calories; 6g Fat (21.9% calories from fat); 25g Protein; 24g Carbohydrate; 2g Dietary Fiber; 52mg Cholesterol; 413mg Sodium. Exchanges: 1 Grain(Starch); 3 Lean Meat; 0 Vegetable; 0 Non-Fat Milk; 0 Fat; 0 Other Carbohydrates. Nutr. Assoc. : 0 0 0 0 0 0 0 0 This lovely, filling recipe is only 5 points per serving.
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