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cybergranny

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  1. Mary, I figured it had something to do with the chicken. I guess I should put the chicken that I actually use in my database and I hadn't ever gotten around to the shitakes. Thanks for letting me know and it is sure nice to see you posting here. Have a great weekend!
  2. Thanks Mary for running it. I will defer to you since you have MC down better than me but below is mine and it is 4 points as well. I had to copy it because it looked so good! * Exported from MasterCook * Ginger Apple Chicken Stir-fry. Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons sesame oil 2 cloves garlic -- minced 2 tablespoons ginger root -- minced 1 pound chicken breasts, no skin, no bone, R-T-C -- cut into strips 1/3 pound pea pods 1 small sweet red pepper -- cut into strips 10 mushrooms -- Shitake and/or white, sliced 1/4 teaspoon pepper 1/3 cup applesauce, unsweetened 2 tablespoons apple cider vinegar 2 tablespoons soy sauce 1 tablespoon cornstarch 1/3 cup chicken broth, ff, reduced sodium Heat oil in skillet or wok. Add garlic and ginger. Stir for about 30 seconds. Add chicken and cook 4-5 min. until no longer pink. Remove chicken from skillet. Add peapods, red pepper and mushrooms, stirring until tender crisp, about 3 min. Sprinkle with pepper. Combine applesauce, vinegar, soy sauce, cornstarch and chicken broth or water. Add chicken to vegetables. Add sauce mixture and cook until sauce is thickened and clear, about 4 min. Serve over steamed brown rice if desired. Per Serving (excluding unknown items): 215 Calories; 6g Fat (23.3% calories from fat); 28g Protein; 13g Carbohydrate; 2g Dietary Fiber; 69mg Cholesterol; 580mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1/2 Fat. NOTES : This recipe is 4 points per serving. Remember that it does NOT include the rice.
  3. Posted Jan 10/06 The incredible egg, lots of recipes Good morning everyone. I spent a lot of time yesterday searching my recipes for some good ones with eggs. I hope that you like them! * Exported from MasterCook * Benedict Strata Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 package English muffins -- (12 oz.) 6 slices Canadian bacon -- (4 oz.) chopped 6 eggs 1 1/2 cups milk, skim 2 tablespoons Hellmans Just 2 Good Mayonaise -- or any reduced fat mayo 2 teaspoons lemon peel -- grated 2 tablespoons lemon juice Chives -- optional Halved lemon slices -- optional Split muffins and cut into cubes. Alternate even layers of muffin cubes and ham in lightly greased 8 x 8 x 2-inch baking dish. In medium bowl, beat together eggs, milk, mayonnaise, peel and juice until well blended. Pour evenly over muffin-ham mixture. Cover. Refrigerate several hours or overnight. Uncover. Bake in preheated 350°F oven until golden brown and knife inserted near center comes out clean, about 50 to 60 minutes. Garnish with chives and lemon slices, if desired. Per Serving (excluding unknown items): 172 Calories; 8g Fat (42.1% calories from fat); 15g Protein; 9g Carbohydrate; trace Dietary Fiber; 227mg Cholesterol; 585mg Sodium. Exchanges: 1/2 Grain(Starch); 1 1/2 Lean Meat; 0 Fruit; 0 Non-Fat Milk; 1/2 Fat. NOTES : 4 points per serving. ========================= * Exported from MasterCook * Benedict Strata 2 Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 package English muffins -- (12 oz.) 6 slices Canadian bacon -- (4 oz.) chopped 1 1/2 cups egg beaters® 99% egg substitute 1 1/2 cups milk, skim 2 tablespoons Hellmans Just 2 Good Mayonaise -- or any reduced fat mayo 2 teaspoons lemon peel -- grated 2 tablespoons lemon juice Chives -- optional Halved lemon slices -- optional Split muffins and cut into cubes. Alternate even layers of muffin cubes and ham in lightly greased 8 x 8 x 2-inch baking dish. In medium bowl, beat together eggs, milk, mayonnaise, peel and juice until well blended. Pour evenly over muffin-ham mixture. Cover. Refrigerate several hours or overnight. Uncover. Bake in preheated 350°F oven until golden brown and knife inserted near center comes out clean, about 50 to 60 minutes. Garnish with chives and lemon slices, if desired. Per Serving (excluding unknown items): 123 Calories; 3g Fat (21.9% calories from fat); 13g Protein; 10g Carbohydrate; trace Dietary Fiber; 15mg Cholesterol; 600mg Sodium. Exchanges: 1/2 Grain(Starch); 1 1/2 Lean Meat; 0 Fruit; 0 Non-Fat Milk; 0 Fat. NOTES : 3 points per serving unless you use a Thomas whole wheat or honey wheat muffin which will reduce the points to 2 per serving. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ ~~~~~~~~~~~~~~~~~~~~ * Exported from MasterCook * Cherry Tomato & Portabella Omelet Recipe By : Serving Size : 2 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 teaspoon butter 1 cup mushrooms -- baby portabella also know as crimini, sliced 4 cherry tomatoes -- wedged, or 4 grape tomatoes, halved 1 cup egg beaters® 99% egg substitute 2 tablespoons ranch salad dressing 1/3 cup cheddar cheese, lowfat -- shredded 1 tablespoon chopped fresh parsley In 7- to 10-inch omelet pan or skillet over medium-high heat, heat oil until just hot enough to sizzle a drop of water. Add mushrooms. Cook, stirring frequently, until tender, about 2 to 3 minutes. Add tomatoes. Cook stirring frequently, until tomatoes are heated through, about 1 minute. Remove mushrooms and tomatoes from pan. Cover and keep warm. In small bowl, beat together eggs and dressing until blended. Pour egg mixture into pan. (Mixture should set immediately at edges.) With an inverted pancake turner, carefully push cooked portions at edges toward center so uncooked portions can reach hot pan surface, tilting pan and moving cooked portions as necessary. When top is thickened and no visible liquid egg remains, fill with reserved mushrooms and tomatoes. Sprinkle with cheese and parsley. With pancake turner, fold omelet in half or roll. Invert onto plate with a quick flip of the wrist or slide from pan onto plate. Per Serving (excluding unknown items): 193 Calories; 11g Fat (53.3% calories from fat); 16g Protein; 7g Carbohydrate; 1g Dietary Fiber; 12mg Cholesterol; 478mg Sodium. Exchanges: 2 Lean Meat; 1/2 Vegetable; 2 Fat; 0 Other Carbohydrates. NOTES : 5 points per serving. This is my favorite egg beater omelet. It is also very good as an egg white omelet. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ ~~~~~~~~~~~~~~ * Exported from MasterCook * Chocolate Zucchini Cake Recipe By : Serving Size : 12 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/4 cups flour 1/4 cup unsweetened cocoa 2 1/2 teaspoons baking powder 1 1/2 teaspoons baking soda 1 teaspoon ground cinnamon 1 teaspoon salt -- optional 1 cup sugar 1/2 cup butter -- softened 3/4 cup applesauce 4 eggs 1 tablespoon vanilla 2 cups zucchini -- shredded 2 tablespoons powdered sugar In medium bowl, stir together flour, cocoa, baking powder, baking soda, cinnamon and salt, if desired. Set aside. In large mixing bowl at medium speed, beat together sugar and butter until light and fluffy. Beat in applesauce, eggs and vanilla until thoroughly blended. Reduce mixer speed to low and gradually beat in reserved flour mixture. Gently stir in zucchini. Pour into lightly greased 9-cup fluted tube pan. Bake in preheated 350°F oven until cake tester inserted in center comes out clean, about 60 to 70 minutes. Cool on wire rack 10 minutes. With narrow spatula or knife, loosen cake from pan and gently shake onto serving plate. Cool completely. Dust with confectioners' sugar Per Serving (excluding unknown items): 273 Calories; 10g Fat (32.1% calories from fat); 5g Protein; 41g Carbohydrate; 2g Dietary Fiber; 91mg Cholesterol; 541mg Sodium. Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 1/2 Fat; 1 1/2 Other Carbohydrates. NOTES : 6 points per serving. =========================== * Exported from MasterCook * Chocolate Zucchini Cake 2 Recipe By : Serving Size : 12 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/4 cups flour 1/4 cup unsweetened cocoa 2 1/2 teaspoons baking powder 1 1/2 teaspoons baking soda 1 teaspoon ground cinnamon 1 teaspoon salt -- optional 1 cup Splenda 1/4 cup sugar 1/2 cup butter -- softened 3/4 cup applesauce 1 cup egg beaters® 99% egg substitute 1 tablespoon vanilla 2 cups zucchini -- shredded 2 tablespoons powdered sugar In medium bowl, stir together flour, cocoa, baking powder, baking soda, cinnamon and salt, if desired. Set aside. In large mixing bowl at medium speed, beat together sugar, Splenda, and butter until light and fluffy. Beat in applesauce, eggs and vanilla until thoroughly blended. Reduce mixer speed to low and gradually beat in reserved flour mixture. Gently stir in zucchini. Pour into lightly greased 9-cup fluted tube pan. Bake in preheated 350°F oven until cake tester inserted in center comes out clean, about 60 to 70 minutes. Cool on wire rack 10 minutes. With narrow spatula or knife, loosen cake from pan and gently shake onto serving plate. Cool completely. Dust with confectioners' sugar Per Serving (excluding unknown items): 208 Calories; 8g Fat (35.1% calories from fat); 5g Protein; 29g Carbohydrate; 2g Dietary Fiber; 21mg Cholesterol; 545mg Sodium. Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 1/2 Fat; 1/2 Other Carbohydrates. NOTES : 4 points per serving. This version looks and tastes the same as using eggs and all the sugar. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ ~~~~~~~~~~~~~~~~~~~~~ * Exported from MasterCook * Corn Scrambled Pockets Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 eggs 1/2 cup corn -- fresh and cut from the cob,frozen and thawed, or canned drained) 1/3 cup tomato -- chopped 2 tablespoons green onion -- with top, minced 1 ounce Neufchatel cheese -- cut in small cubes 1 teaspoon butter 2 pita bread -- halved 1/4 teaspoon salt -- optional In medium bowl, beat together eggs, corn, tomato, onion, cheese and salt if desired. Stir in corn, tomato, onions and cheese. In 8- to 10-inch omelet pan or skillet over medium heat, heat butter until just hot enough to sizzle a drop of water. Pour in egg mixture. As mixture begins to set, gently draw an inverted pancake turner completely across bottom and sides of pan, forming large soft curds. Continue until eggs are thickened and no visible liquid egg remains. Do not stir constantly. Fill pita halves with 1/4 of the scrambled mixture. Per Serving (excluding unknown items): 204 Calories; 8g Fat (36.3% calories from fat); 11g Protein; 22g Carbohydrate; 1g Dietary Fiber; 220mg Cholesterol; 407mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1 Lean Meat; 0 Vegetable; 1 Fat. NOTES : 4 points per serving. If you subsitute egg beaters, it is 3 points per serving. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ ~~~~~~~~~~~~~~~~~~ * Exported from MasterCook * Couscous Egg Salad Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/4 cups water 1 1/4 teaspoons mint leaves -- dried 1/2 teaspoon salt 1 cup couscous -- uncooked 1/2 cup spinach -- firmly packed and chopped 1/4 cup celery -- diced 1/4 cup onion -- diced 1 can Mandarin oranges -- (11 oz.) drained, juice reserved 1/4 cup vinaigrette -- honey mustard 1/4 teaspoon pepper 4 eggs -- hard cooked and quartered lengthwise Spinach or lettuce leaves -- optional In medium saucepan over high heat, heat water, mint, and salt to a boil. Stir in couscous. Remove from heat and let stand, covered, 5 minutes. Fluff with a fork. Stir in next 4 ingredients. In small bowl, whisk 1/4 cup of reserved orange juice, dressing, and pepper until thoroughly blended. Pour over couscous mixture. Stir until well blended. Add eggs and lightly toss until evenly coated with dressing, To serve, spoon 1 cup salad over a bed of spinach or lettuce leaves, if desired. Per Serving (excluding unknown items): 322 Calories; 13g Fat (37.1% calories from fat); 12g Protein; 38g Carbohydrate; 3g Dietary Fiber; 212mg Cholesterol; 353mg Sodium. Exchanges: 2 Grain(Starch); 1 Lean Meat; 0 Vegetable; 0 Fruit; 2 Fat. NOTES : 7 points per serving. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ ~~~~~~~~~~~~~~~~~~~~~~ * Exported from MasterCook * Denver Quiche Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 ounces egg noodles -- (about 2 cups) cooked and drained, use the fine ones, not the wide ones 1 cup zucchini -- or yellow squash, chopped 3 tablespoons onion -- chopped 1 tablespoon water 1/2 cup lean ham 6 eggs 1 cup milk, skim 2 teaspoons mustard To form crust, press noodles over bottom and up sides of lightly greased deep 9-inch quiche dish or pie plate. In small covered saucepan over medium heat, cook peppers and onion in water until peppers are crisp-tender. Stir in ham. Sprinkle evenly over noodle crust. Beat together eggs, milk and mustard until thoroughly blended. Carefully pour over vegetables and ham. Bake in preheated 375° F oven until puffed in center and knife inserted near center comes out clean, about 30 to 40 minutes. Let stand 5 minutes before serving. Per Serving (excluding unknown items): 181 Calories; 7g Fat (32.8% calories from fat); 13g Protein; 17g Carbohydrate; 1g Dietary Fiber; 236mg Cholesterol; 277mg Sodium. Exchanges: 1 Grain(Starch); 1 Lean Meat; 0 Vegetable; 0 Non-Fat Milk; 1/2 Fat; 0 Other Carbohydrates. NOTES : 4 points per serving. If you make this recipe with egg beaters, the points are reduced to 3 points per serving. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ ~~~~~~~~~ * Exported from MasterCook * Ham on Rye Strata Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Cooking Spray 3 cups rye bread -- divided, cubed (or marbled rye) 1 cup cheddar cheese, lowfat -- (4 oz.) divided, shredded 1/2 cup lean ham -- (5.5 oz.) divided 3/4 cup chopped red bell pepper -- (about 2.5 oz.) or green or yellow peppers 1/2 cup green onions -- (about 1 oz.) with tops 1 cup egg beaters® 99% egg substitute 2 eggs 1 cup milk, skim 1/2 teaspoon garlic powder Evenly coat 8 x 8 x 2-inch baking dish with spray. Line bottom of dish with 1 1/2 cups of the bread cubes. Sprinkle with half each of the cheese and ham and all the peppers and onions. Top with remaining 1 1/2 cups bread cubes. Sprinkle with remaining ham. In medium bowl, beat together eggs, milk and garlic powder until well blended. Pour evenly over layers. Cover with plastic wrap. Microwave on full power 5 minutes. Rotate dish 1/4 turn. Microwave on 50% power, rotating dish 1/4 turn each 3 to 5 minutes, until thermometer inserted near center reads 160° F and/or knife inserted near center comes out clean, about 10 to 12 minutes. Remove plastic wrap. Sprinkle with remaining 1/2 cup cheese. Per Serving (excluding unknown items): 418 Calories; 8g Fat (16.4% calories from fat); 24g Protein; 62g Carbohydrate; 7g Dietary Fiber; 81mg Cholesterol; 1159mg Sodium. Exchanges: 3 1/2 Grain(Starch); 1 1/2 Lean Meat; 1/2 Vegetable; 0 Non-Fat Milk; 1 Fat. NOTES : 8 points per serving. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ ~~~~~~ * Exported from MasterCook * Omelet Rancheros Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup refried beans, ff 1/4 cup salsa -- divided or taco sauce 2 eggs 2 tablespoons water Cooking spray 4 tablespoons Cheddar cheese -- (1 oz.) shredded Lemon and lime wedges -- optional In small saucepan over low heat, stir together beans and 2 tablespoons of the salsa. Cook, stirring occasionally, until heated through. Keep warm while preparing omelet. In small bowl, beat together eggs and water until blended. Evenly coat 7- to 10-inch omelet pan or skillet with cooking spray. Heat over medium-high heat until just hot enough to sizzle a drop of water. Pour in egg mixture. (Mixture should set immediately at edges.) With an inverted pancake turner, carefully push cooked portions at edges toward center so uncooked portions can reach hot pan surface, tilting pan and moving cooked portions as necessary. Cook until top is thickened and no visible liquid egg remains. Spread hot bean mixture down center of omelet. Sprinkle with cheese. With pancake turner, fold sides of omelet over beans and cheese. Slide from pan onto plate. Spoon on remaining salsa. Garnish with lemon and lime wedges, if desired. Per Serving (excluding unknown items): 280 Calories; 19g Fat (50.1% calories from fat); 20g Protein; 23g Carbohydrate; 7g Dietary Fiber; 554mg Cholesterol; 1178mg Sodium. Exchanges: 2 1/2 Lean Meat; 1/2 Vegetable; 2 Fat. NOTES : 6 points per serving. ============================= * Exported from MasterCook * Omelet Rancheros 2 Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup refried beans, ff 1/4 cup salsa -- divided or taco sauce 1/2 cup egg beaters® 99% egg substitute 2 tablespoons water Cooking spray 4 tablespoons Cheddar cheese -- (1 oz.) shredded Lemon and lime wedges -- optional In small saucepan over low heat, stir together beans and 2 tablespoons of the salsa. Cook, stirring occasionally, until heated through. Keep warm while preparing omelet. In small bowl, beat together eggs and water until blended. Evenly coat 7- to 10-inch omelet pan or skillet with cooking spray. Heat over medium-high heat until just hot enough to sizzle a drop of water. Pour in egg mixture. (Mixture should set immediately at edges.) With an inverted pancake turner, carefully push cooked portions at edges toward center so uncooked portions can reach hot pan surface, tilting pan and moving cooked portions as necessary. Cook until top is thickened and no visible liquid egg remains. Spread hot bean mixture down center of omelet. Sprinkle with cheese. With pancake turner, fold sides of omelet over beans and cheese. Slide from pan onto plate. Spoon on remaining salsa. Garnish with lemon and lime wedges, if desired. Per Serving (excluding unknown items): 182 Calories; 10g Fat (34.0% calories from fat); 17g Protein; 24g Carbohydrate; 7g Dietary Fiber; 130mg Cholesterol; 1208mg Sodium. Exchanges: 2 1/2 Lean Meat; 1/2 Vegetable; 1 Fat. NOTES : This recipe using egg beaters is 4 points per serving. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ ~~~~~~~~~~~~~~~~~ * Exported from MasterCook * Poached Eggs with Chunky Cajun Sauce Recipe By : Serving Size : 3 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon cooking oil 1/2 cup celery -- chopped 1/2 cup green pepper -- chopped 1/2 cup onion -- chopped 2 cups salsa -- (16 oz.) 1 dash hot pepper sauce -- optional (1 to 2) Water 6 eggs 3 ounces French bread -- (1/2-inch thick), six slices In medium saucepan over medium heat, heat oil until hot enough to sizzle a drop of water. Add celery, pepper and onion. Cook, stirring occasionally, until vegetables are tender, about 3 to 5 minutes. Stir in salsa. Cook and stir until mixture bubbles at edges. Stir in hot pepper sauce, if desired. Remove pan from heat. Cover and keep warm. Meanwhile, in large saucepan or deep omelet pan, bring 2 to 3 inches of water to boiling. Reduce heat to keep water gently simmering. Break cold eggs, 1 at a time, into custard cup or saucer or break several into bowl. Holding dish close to water's surface, slip eggs, 1 by 1, into water. Cook until whites are completely set and yolks begin to thicken but are not hard, about 3 to 5 minutes. With slotted spoon, lift out eggs. Drain in spoon or on paper towels and trim any rough edges, if desired. Place 2 slices of the bread on each plate. Top each slice with 1 poached egg. Spoon about 3/4 cup reserved sauce around or over eggs. Per Serving (excluding unknown items): 334 Calories; 16g Fat (42.2% calories from fat); 18g Protein; 31g Carbohydrate; 5g Dietary Fiber; 424mg Cholesterol; 1086mg Sodium. Exchanges: 1 Grain(Starch); 1 1/2 Lean Meat; 2 1/2 Vegetable; 2 Fat; 0 Other Carbohydrates. NOTES : 7 points per serving. The full serving is nice for a nighttime entree. Half would be plenty for breakfast and would be 4 points. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ ~~~~~~~~~~~~~~~~~~~~ * Exported from MasterCook * Sonoran Enchilada Stacks Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 can enchilada sauce -- (10 oz.) red 3/4 cup tomato puree -- (6 oz.) 1 teaspoon chili powder 1/2 teaspoon ground cumin 1 can refried beans, ff -- (16 oz.) 8 corn tortillas -- (6-inch diameter or larger) 1 cup mozzarella cheese, part skim milk -- (4 oz.) or Monterey Jack cheese, shredded 1 cup green onions -- chopped, with tops Cooking spray 8 eggs 2 tablespoons water Shredded reduced-fat Cheddar cheese -- optional Salsa -- optional Shredded lettuce -- optional Sliced tomato -- optional In small skillet over medium heat, bring sauce, puree, chili powder and cumin to boiling. Reduce heat and simmer 2 to 3 minutes. Remove from heat. In small saucepan over medium heat, warm beans to serving temperature, about 5 to 8 minutes. Remove from heat. Dip 4 of the tortillas in the hot sauce in skillet and place 1/2-inch apart on lightly greased baking sheet. Top each with 1/4 cup of the hot beans, 2 tablespoons of the Monterey Jack cheese and 2 tablespoons of the onions. Repeat layers using remaining tortillas, sauce, beans and cheese. Place last 4 tortillas over first 4. Reserve remaining green onions for garnish. Bake in preheated 350°F oven until cheese is melted, about 8 minutes. Meanwhile, evenly coat 10-inch omelet pan or skillet with cooking spray. Heat over medium-high heat until just hot enough to sizzle a drop of water. Break and slip 4 of the eggs into skillet. Immediately reduce heat to low. Cook until edges turn white, about 1 minute. Add 1 tablespoon water. Cover pan tightly with lid to hold in steam. Cook until whites are completely set and yolks begin to thicken but are not hard. Remove from pan and keep warm. Repeat with remaining eggs and water. Top each baked enchilada stack with 2 fried eggs. Garnish with reserved green onions and Cheddar cheese and salsa, if desired. Garnish plates with lettuce and tomato, if desired. Cut in half. Serve immediately. Per Serving (excluding unknown items): 219 Calories; 11g Fat (45.9% calories from fat); 13g Protein; 17g Carbohydrate; 3g Dietary Fiber; 229mg Cholesterol; 317mg Sodium. Exchanges: 1 Grain(Starch); 1 1/2 Lean Meat; 1 Vegetable; 1 1/2 Fat. NOTES : You may substitute 16 small corn tortillas. Layer each with half the amounts of beans, cheese and onions and top each 2 with 1 fried egg. This recipe is 5 points per serving and does not include the optional items. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ ~~~~~~~~~~~~~ * Exported from MasterCook * Stracciatella Florentine Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cans chicken broth, ff, reduced sodium 1 package frozen chopped spinach -- (10 oz.) 1/8 teaspoon ground nutmeg 4 eggs -- well beaten 1/4 cup grated Parmesan cheese In large saucepan over high heat, bring broth to boiling. Add spinach. Cook until thawed, stirring occasionally with fork to separate. Stir in nutmeg. Reduce heat to simmering. While stirring soup, slowly pour in eggs. Immediately remove from heat. Pour or ladle about 1 cup soup into each bowl. Sprinkle each with 2 teaspoons cheese. Per Serving (excluding unknown items): 125 Calories; 7g Fat (47.8% calories from fat); 12g Protein; 5g Carbohydrate; 3g Dietary Fiber; 216mg Cholesterol; 248mg Sodium. Exchanges: 0 Grain(Starch); 1 Lean Meat; 1 Vegetable; 1/2 Fat. NOTES : I saw no need to lighten this recipe as it is barely 3 points per serving as is. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ ~~~~~~~~ * Exported from MasterCook * Trattoria Frittata Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces Italian sausage -- bulk 1 cup chopped zucchini -- *see Note 1 teaspoon fennel seed 8 eggs 1/2 cup ricotta cheese, part skim milk -- (4 oz.) 1 teaspoon garlic powder 1 small tomato -- thinly sliced 1/4 cup mozzarella cheese, part skim milk -- (1 oz.) shredded In 10-inch omelet pan or skillet with ovenproof handle+ over medium heat, cook sausage, green pepper and fennel seed, stirring to break sausage apart, until sausage is browned, about 3 to 5 minutes. Drain well. Return to pan. In medium bowl, beat together eggs, ricotta cheese and garlic powder until blended. Pour into pan over sausage mixture. Cover. Cook over medium heat until eggs are almost set, about 8 to 10 minutes. Top with tomato slices. Sprinkle with mozzarella cheese. Broil about 6 inches from heat until cheese is melted, about 1 to 2 minutes. Cut into wedges and serve from pan or slide from pan onto serving platter. Per Serving (excluding unknown items): 211 Calories; 16g Fat (68.3% calories from fat); 13g Protein; 3g Carbohydrate; trace Dietary Fiber; 240mg Cholesterol; 317mg Sodium. Exchanges: 0 Grain(Starch); 1 1/2 Lean Meat; 0 Vegetable; 2 Fat. NOTES : This is the original recipe and is 6 points per serving. *You may use red or green bell pepper here if you choose. ======================== * Exported from MasterCook * Trattoria Frittata 2 Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces Italian sausage -- bulk 1 cup chopped zucchini -- *see Note 1 teaspoon fennel seed 2 cups egg beaters® 99% egg substitute 1/2 cup ricotta cheese, part skim milk -- (4 oz.) 1 teaspoon garlic powder 1 small tomato -- thinly sliced 1/4 cup mozzarella cheese, part skim milk -- (1 oz.) shredded In 10-inch omelet pan or skillet with ovenproof handle+ over medium heat, cook sausage, green pepper and fennel seed, stirring to break sausage apart, until sausage is browned, about 3 to 5 minutes. Drain well. Return to pan. In medium bowl, beat together eggs, ricotta cheese and garlic powder until blended. Pour into pan over sausage mixture. Cover. Cook over medium heat until eggs are almost set, about 8 to 10 minutes. Top with tomato slices. Sprinkle with mozzarella cheese. Broil about 6 inches from heat until cheese is melted, about 1 to 2 minutes. Cut into wedges and serve from pan or slide from pan onto serving platter. Per Serving (excluding unknown items): 162 Calories; 11g Fat (61.1% calories from fat); 12g Protein; 4g Carbohydrate; trace Dietary Fiber; 28mg Cholesterol; 332mg Sodium. Exchanges: 0 Grain(Starch); 1 1/2 Lean Meat; 0 Vegetable; 1 1/2 Fat. NOTES : This version is 4 points per serving made with egg beaters. *You may use red or green bell pepper here if you choose. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ ~~~~~~~~~~~~~~~~ * Exported from MasterCook * Wagon Wheel Frittata Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 cups broccoli florets -- (about 6 oz.) 1/2 cup fresh mushrooms -- (about 1.5 oz) 1/3 cup water 1 tablespoon butter 1 1/2 cups egg beaters® 99% egg substitute 1/3 cup milk, skim 1 1/2 teaspoons Italian seasoning -- crushed 4 thin tomato slices 1/4 cup Parmesan cheese -- grated or shredded In 10-inch omelet pan or skillet over medium heat, cook broccoli, mushrooms and water, covered, until broccoli is tender, about 3 to 5 minutes. Drain. Remove pan from heat. Add oil to pan. Arrange broccoli evenly around pan and set mushroom slices between broccoli florets. In medium bowl, beat together eggs, milk and seasoning until blended. Pour into pan over broccoli and mushrooms. Cover. Cook over medium-low heat until eggs are almost set, about 10 to 12 minutes. Remove from heat. Place 1 tomato slice in center. Cut remaining tomato slices in half and arrange over top to resemble wagon wheel spokes. Sprinkle cheese evenly over top. Cover and let stand until eggs are completely set, about 5 minutes. Cut into wedges and serve from pan or slide from pan onto serving platter. * For even faster cooking, substitute 1 package (10 oz.) frozen chopped broccoli for fresh broccoli florets and 1 can (4 oz.) OR 1 jar (4.5 oz.) sliced mushrooms, drained for fresh mushrooms. In 10-inch omelet pan or skillet over medium heat, cook broccoli with only 1 tablespoon water, covered, until broccoli breaks apart with fork, about 5 to 7 minutes. Remove pan from heat. Add oil to pan. Arrange broccoli evenly around pan and set mushroom slices between broccoli pieces. Proceed with recipe. Per Serving (excluding unknown items): 76 Calories; 3g Fat (36.5% calories from fat); 8g Protein; 4g Carbohydrate; 1g Dietary Fiber; 8mg Cholesterol; 184mg Sodium. Exchanges: 0 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 0 Non-Fat Milk; 1/2 Fat. NOTES : 2 points per serving. ==================================== * Exported from MasterCook * Wagon Wheel Frittata 2 Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 cups broccoli florets -- (about 6 oz.) 1/2 cup fresh mushrooms -- (about 1.5 oz) 1/3 cup water 1 tablespoon butter 6 eggs 1/3 cup milk, 2% lowfat 1 1/2 teaspoons Italian seasoning -- crushed 4 thin tomato slices 1/4 cup Parmesan cheese -- grated or shredded In 10-inch omelet pan or skillet over medium heat, cook broccoli, mushrooms and water, covered, until broccoli is tender, about 3 to 5 minutes. Drain. Remove pan from heat. Add oil to pan. Arrange broccoli evenly around pan and set mushroom slices between broccoli florets. In medium bowl, beat together eggs, milk and seasoning until blended. Pour into pan over broccoli and mushrooms. Cover. Cook over medium-low heat until eggs are almost set, about 10 to 12 minutes. Remove from heat. Place 1 tomato slice in center. Cut remaining tomato slices in half and arrange over top to resemble wagon wheel spokes. Sprinkle cheese evenly over top. Cover and let stand until eggs are completely set, about 5 minutes. Cut into wedges and serve from pan or slide from pan onto serving platter. * For even faster cooking, substitute 1 package (10 oz.) frozen chopped broccoli for fresh broccoli florets and 1 can (4 oz.) OR 1 jar (4.5 oz.) sliced mushrooms, drained for fresh mushrooms. In 10-inch omelet pan or skillet over medium heat, cook broccoli with only 1 tablespoon water, covered, until broccoli breaks apart with fork, about 5 to 7 minutes. Remove pan from heat. Add oil to pan. Arrange broccoli evenly around pan and set mushroom slices between broccoli pieces. Proceed with recipe. Per Serving (excluding unknown items): 127 Calories; 8g Fat (58.8% calories from fat); 9g Protein; 4g Carbohydrate; 1g Dietary Fiber; 221mg Cholesterol; 169mg Sodium. Exchanges: 0 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 0 Non-Fat Milk; 1 Fat. NOTES : This recipe is the original version. It has whole eggs and 2% milk. Make whichever one you prefer, this recipe is only 3 points per serving.
  4. We need more information than that. Are the rolls baked or fried? What are the ingredients? We can't point something without knowing the recipe. If you can copy the recipe here, I will run it through Master Cook.
  5. If you would either post the link or the recipe over here in the Mess Hall, I will run it through MasterCook for the points.
  6. Good morning everyone. I spent a lot of time yesterday searching my recipes for some good ones with eggs. I hope that you like them! * Exported from MasterCook * Benedict Strata Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 package English muffins -- (12 oz.) 6 slices Canadian bacon -- (4 oz.) chopped 6 eggs 1 1/2 cups milk, skim 2 tablespoons Hellmans Just 2 Good Mayonaise -- or any reduced fat mayo 2 teaspoons lemon peel -- grated 2 tablespoons lemon juice Chives -- optional Halved lemon slices -- optional Split muffins and cut into cubes. Alternate even layers of muffin cubes and ham in lightly greased 8 x 8 x 2-inch baking dish. In medium bowl, beat together eggs, milk, mayonnaise, peel and juice until well blended. Pour evenly over muffin-ham mixture. Cover. Refrigerate several hours or overnight. Uncover. Bake in preheated 350°F oven until golden brown and knife inserted near center comes out clean, about 50 to 60 minutes. Garnish with chives and lemon slices, if desired. Per Serving (excluding unknown items): 172 Calories; 8g Fat (42.1% calories from fat); 15g Protein; 9g Carbohydrate; trace Dietary Fiber; 227mg Cholesterol; 585mg Sodium. Exchanges: 1/2 Grain(Starch); 1 1/2 Lean Meat; 0 Fruit; 0 Non-Fat Milk; 1/2 Fat. NOTES : 4 points per serving. ========================= * Exported from MasterCook * Benedict Strata 2 Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 package English muffins -- (12 oz.) 6 slices Canadian bacon -- (4 oz.) chopped 1 1/2 cups egg beaters® 99% egg substitute 1 1/2 cups milk, skim 2 tablespoons Hellmans Just 2 Good Mayonaise -- or any reduced fat mayo 2 teaspoons lemon peel -- grated 2 tablespoons lemon juice Chives -- optional Halved lemon slices -- optional Split muffins and cut into cubes. Alternate even layers of muffin cubes and ham in lightly greased 8 x 8 x 2-inch baking dish. In medium bowl, beat together eggs, milk, mayonnaise, peel and juice until well blended. Pour evenly over muffin-ham mixture. Cover. Refrigerate several hours or overnight. Uncover. Bake in preheated 350°F oven until golden brown and knife inserted near center comes out clean, about 50 to 60 minutes. Garnish with chives and lemon slices, if desired. Per Serving (excluding unknown items): 123 Calories; 3g Fat (21.9% calories from fat); 13g Protein; 10g Carbohydrate; trace Dietary Fiber; 15mg Cholesterol; 600mg Sodium. Exchanges: 1/2 Grain(Starch); 1 1/2 Lean Meat; 0 Fruit; 0 Non-Fat Milk; 0 Fat. NOTES : 3 points per serving unless you use a Thomas whole wheat or honey wheat muffin which will reduce the points to 2 per serving. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ * Exported from MasterCook * Cherry Tomato & Portabella Omelet Recipe By : Serving Size : 2 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 teaspoon butter 1 cup mushrooms -- baby portabella also know as crimini, sliced 4 cherry tomatoes -- wedged, or 4 grape tomatoes, halved 1 cup egg beaters® 99% egg substitute 2 tablespoons ranch salad dressing 1/3 cup cheddar cheese, lowfat -- shredded 1 tablespoon chopped fresh parsley In 7- to 10-inch omelet pan or skillet over medium-high heat, heat oil until just hot enough to sizzle a drop of water. Add mushrooms. Cook, stirring frequently, until tender, about 2 to 3 minutes. Add tomatoes. Cook stirring frequently, until tomatoes are heated through, about 1 minute. Remove mushrooms and tomatoes from pan. Cover and keep warm. In small bowl, beat together eggs and dressing until blended. Pour egg mixture into pan. (Mixture should set immediately at edges.) With an inverted pancake turner, carefully push cooked portions at edges toward center so uncooked portions can reach hot pan surface, tilting pan and moving cooked portions as necessary. When top is thickened and no visible liquid egg remains, fill with reserved mushrooms and tomatoes. Sprinkle with cheese and parsley. With pancake turner, fold omelet in half or roll. Invert onto plate with a quick flip of the wrist or slide from pan onto plate. Per Serving (excluding unknown items): 193 Calories; 11g Fat (53.3% calories from fat); 16g Protein; 7g Carbohydrate; 1g Dietary Fiber; 12mg Cholesterol; 478mg Sodium. Exchanges: 2 Lean Meat; 1/2 Vegetable; 2 Fat; 0 Other Carbohydrates. NOTES : 5 points per serving. This is my favorite egg beater omelet. It is also very good as an egg white omelet. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ * Exported from MasterCook * Chocolate Zucchini Cake Recipe By : Serving Size : 12 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/4 cups flour 1/4 cup unsweetened cocoa 2 1/2 teaspoons baking powder 1 1/2 teaspoons baking soda 1 teaspoon ground cinnamon 1 teaspoon salt -- optional 1 cup sugar 1/2 cup butter -- softened 3/4 cup applesauce 4 eggs 1 tablespoon vanilla 2 cups zucchini -- shredded 2 tablespoons powdered sugar In medium bowl, stir together flour, cocoa, baking powder, baking soda, cinnamon and salt, if desired. Set aside. In large mixing bowl at medium speed, beat together sugar and butter until light and fluffy. Beat in applesauce, eggs and vanilla until thoroughly blended. Reduce mixer speed to low and gradually beat in reserved flour mixture. Gently stir in zucchini. Pour into lightly greased 9-cup fluted tube pan. Bake in preheated 350°F oven until cake tester inserted in center comes out clean, about 60 to 70 minutes. Cool on wire rack 10 minutes. With narrow spatula or knife, loosen cake from pan and gently shake onto serving plate. Cool completely. Dust with confectioners' sugar Per Serving (excluding unknown items): 273 Calories; 10g Fat (32.1% calories from fat); 5g Protein; 41g Carbohydrate; 2g Dietary Fiber; 91mg Cholesterol; 541mg Sodium. Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 1/2 Fat; 1 1/2 Other Carbohydrates. NOTES : 6 points per serving. =========================== * Exported from MasterCook * Chocolate Zucchini Cake 2 Recipe By : Serving Size : 12 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/4 cups flour 1/4 cup unsweetened cocoa 2 1/2 teaspoons baking powder 1 1/2 teaspoons baking soda 1 teaspoon ground cinnamon 1 teaspoon salt -- optional 1 cup Splenda 1/4 cup sugar 1/2 cup butter -- softened 3/4 cup applesauce 1 cup egg beaters® 99% egg substitute 1 tablespoon vanilla 2 cups zucchini -- shredded 2 tablespoons powdered sugar In medium bowl, stir together flour, cocoa, baking powder, baking soda, cinnamon and salt, if desired. Set aside. In large mixing bowl at medium speed, beat together sugar, Splenda, and butter until light and fluffy. Beat in applesauce, eggs and vanilla until thoroughly blended. Reduce mixer speed to low and gradually beat in reserved flour mixture. Gently stir in zucchini. Pour into lightly greased 9-cup fluted tube pan. Bake in preheated 350°F oven until cake tester inserted in center comes out clean, about 60 to 70 minutes. Cool on wire rack 10 minutes. With narrow spatula or knife, loosen cake from pan and gently shake onto serving plate. Cool completely. Dust with confectioners' sugar Per Serving (excluding unknown items): 208 Calories; 8g Fat (35.1% calories from fat); 5g Protein; 29g Carbohydrate; 2g Dietary Fiber; 21mg Cholesterol; 545mg Sodium. Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 1/2 Fat; 1/2 Other Carbohydrates. NOTES : 4 points per serving. This version looks and tastes the same as using eggs and all the sugar. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ * Exported from MasterCook * Corn Scrambled Pockets Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 eggs 1/2 cup corn -- fresh and cut from the cob,frozen and thawed, or canned drained) 1/3 cup tomato -- chopped 2 tablespoons green onion -- with top, minced 1 ounce Neufchatel cheese -- cut in small cubes 1 teaspoon butter 2 pita bread -- halved 1/4 teaspoon salt -- optional In medium bowl, beat together eggs, corn, tomato, onion, cheese and salt if desired. Stir in corn, tomato, onions and cheese. In 8- to 10-inch omelet pan or skillet over medium heat, heat butter until just hot enough to sizzle a drop of water. Pour in egg mixture. As mixture begins to set, gently draw an inverted pancake turner completely across bottom and sides of pan, forming large soft curds. Continue until eggs are thickened and no visible liquid egg remains. Do not stir constantly. Fill pita halves with 1/4 of the scrambled mixture. Per Serving (excluding unknown items): 204 Calories; 8g Fat (36.3% calories from fat); 11g Protein; 22g Carbohydrate; 1g Dietary Fiber; 220mg Cholesterol; 407mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1 Lean Meat; 0 Vegetable; 1 Fat. NOTES : 4 points per serving. If you subsitute egg beaters, it is 3 points per serving. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ * Exported from MasterCook * Couscous Egg Salad Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/4 cups water 1 1/4 teaspoons mint leaves -- dried 1/2 teaspoon salt 1 cup couscous -- uncooked 1/2 cup spinach -- firmly packed and chopped 1/4 cup celery -- diced 1/4 cup onion -- diced 1 can Mandarin oranges -- (11 oz.) drained, juice reserved 1/4 cup vinaigrette -- honey mustard 1/4 teaspoon pepper 4 eggs -- hard cooked and quartered lengthwise Spinach or lettuce leaves -- optional In medium saucepan over high heat, heat water, mint, and salt to a boil. Stir in couscous. Remove from heat and let stand, covered, 5 minutes. Fluff with a fork. Stir in next 4 ingredients. In small bowl, whisk 1/4 cup of reserved orange juice, dressing, and pepper until thoroughly blended. Pour over couscous mixture. Stir until well blended. Add eggs and lightly toss until evenly coated with dressing, To serve, spoon 1 cup salad over a bed of spinach or lettuce leaves, if desired. Per Serving (excluding unknown items): 322 Calories; 13g Fat (37.1% calories from fat); 12g Protein; 38g Carbohydrate; 3g Dietary Fiber; 212mg Cholesterol; 353mg Sodium. Exchanges: 2 Grain(Starch); 1 Lean Meat; 0 Vegetable; 0 Fruit; 2 Fat. NOTES : 7 points per serving. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ * Exported from MasterCook * Denver Quiche Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 ounces egg noodles -- (about 2 cups) cooked and drained, use the fine ones, not the wide ones 1 cup zucchini -- or yellow squash, chopped 3 tablespoons onion -- chopped 1 tablespoon water 1/2 cup lean ham 6 eggs 1 cup milk, skim 2 teaspoons mustard To form crust, press noodles over bottom and up sides of lightly greased deep 9-inch quiche dish or pie plate. In small covered saucepan over medium heat, cook peppers and onion in water until peppers are crisp-tender. Stir in ham. Sprinkle evenly over noodle crust. Beat together eggs, milk and mustard until thoroughly blended. Carefully pour over vegetables and ham. Bake in preheated 375° F oven until puffed in center and knife inserted near center comes out clean, about 30 to 40 minutes. Let stand 5 minutes before serving. Per Serving (excluding unknown items): 181 Calories; 7g Fat (32.8% calories from fat); 13g Protein; 17g Carbohydrate; 1g Dietary Fiber; 236mg Cholesterol; 277mg Sodium. Exchanges: 1 Grain(Starch); 1 Lean Meat; 0 Vegetable; 0 Non-Fat Milk; 1/2 Fat; 0 Other Carbohydrates. NOTES : 4 points per serving. If you make this recipe with egg beaters, the points are reduced to 3 points per serving. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ * Exported from MasterCook * Ham on Rye Strata Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- Cooking Spray 3 cups rye bread -- divided, cubed (or marbled rye) 1 cup cheddar cheese, lowfat -- (4 oz.) divided, shredded 1/2 cup lean ham -- (5.5 oz.) divided 3/4 cup chopped red bell pepper -- (about 2.5 oz.) or green or yellow peppers 1/2 cup green onions -- (about 1 oz.) with tops 1 cup egg beaters® 99% egg substitute 2 eggs 1 cup milk, skim 1/2 teaspoon garlic powder Evenly coat 8 x 8 x 2-inch baking dish with spray. Line bottom of dish with 1 1/2 cups of the bread cubes. Sprinkle with half each of the cheese and ham and all the peppers and onions. Top with remaining 1 1/2 cups bread cubes. Sprinkle with remaining ham. In medium bowl, beat together eggs, milk and garlic powder until well blended. Pour evenly over layers. Cover with plastic wrap. Microwave on full power 5 minutes. Rotate dish 1/4 turn. Microwave on 50% power, rotating dish 1/4 turn each 3 to 5 minutes, until thermometer inserted near center reads 160° F and/or knife inserted near center comes out clean, about 10 to 12 minutes. Remove plastic wrap. Sprinkle with remaining 1/2 cup cheese. Per Serving (excluding unknown items): 418 Calories; 8g Fat (16.4% calories from fat); 24g Protein; 62g Carbohydrate; 7g Dietary Fiber; 81mg Cholesterol; 1159mg Sodium. Exchanges: 3 1/2 Grain(Starch); 1 1/2 Lean Meat; 1/2 Vegetable; 0 Non-Fat Milk; 1 Fat. NOTES : 8 points per serving. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ * Exported from MasterCook * Omelet Rancheros Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup refried beans, ff 1/4 cup salsa -- divided or taco sauce 2 eggs 2 tablespoons water Cooking spray 4 tablespoons Cheddar cheese -- (1 oz.) shredded Lemon and lime wedges -- optional In small saucepan over low heat, stir together beans and 2 tablespoons of the salsa. Cook, stirring occasionally, until heated through. Keep warm while preparing omelet. In small bowl, beat together eggs and water until blended. Evenly coat 7- to 10-inch omelet pan or skillet with cooking spray. Heat over medium-high heat until just hot enough to sizzle a drop of water. Pour in egg mixture. (Mixture should set immediately at edges.) With an inverted pancake turner, carefully push cooked portions at edges toward center so uncooked portions can reach hot pan surface, tilting pan and moving cooked portions as necessary. Cook until top is thickened and no visible liquid egg remains. Spread hot bean mixture down center of omelet. Sprinkle with cheese. With pancake turner, fold sides of omelet over beans and cheese. Slide from pan onto plate. Spoon on remaining salsa. Garnish with lemon and lime wedges, if desired. Per Serving (excluding unknown items): 280 Calories; 19g Fat (50.1% calories from fat); 20g Protein; 23g Carbohydrate; 7g Dietary Fiber; 554mg Cholesterol; 1178mg Sodium. Exchanges: 2 1/2 Lean Meat; 1/2 Vegetable; 2 Fat. NOTES : 6 points per serving. ============================= * Exported from MasterCook * Omelet Rancheros 2 Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup refried beans, ff 1/4 cup salsa -- divided or taco sauce 1/2 cup egg beaters® 99% egg substitute 2 tablespoons water Cooking spray 4 tablespoons Cheddar cheese -- (1 oz.) shredded Lemon and lime wedges -- optional In small saucepan over low heat, stir together beans and 2 tablespoons of the salsa. Cook, stirring occasionally, until heated through. Keep warm while preparing omelet. In small bowl, beat together eggs and water until blended. Evenly coat 7- to 10-inch omelet pan or skillet with cooking spray. Heat over medium-high heat until just hot enough to sizzle a drop of water. Pour in egg mixture. (Mixture should set immediately at edges.) With an inverted pancake turner, carefully push cooked portions at edges toward center so uncooked portions can reach hot pan surface, tilting pan and moving cooked portions as necessary. Cook until top is thickened and no visible liquid egg remains. Spread hot bean mixture down center of omelet. Sprinkle with cheese. With pancake turner, fold sides of omelet over beans and cheese. Slide from pan onto plate. Spoon on remaining salsa. Garnish with lemon and lime wedges, if desired. Per Serving (excluding unknown items): 182 Calories; 10g Fat (34.0% calories from fat); 17g Protein; 24g Carbohydrate; 7g Dietary Fiber; 130mg Cholesterol; 1208mg Sodium. Exchanges: 2 1/2 Lean Meat; 1/2 Vegetable; 1 Fat. NOTES : This recipe using egg beaters is 4 points per serving. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ * Exported from MasterCook * Poached Eggs with Chunky Cajun Sauce Recipe By : Serving Size : 3 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon cooking oil 1/2 cup celery -- chopped 1/2 cup green pepper -- chopped 1/2 cup onion -- chopped 2 cups salsa -- (16 oz.) 1 dash hot pepper sauce -- optional (1 to 2) Water 6 eggs 3 ounces French bread -- (1/2-inch thick), six slices In medium saucepan over medium heat, heat oil until hot enough to sizzle a drop of water. Add celery, pepper and onion. Cook, stirring occasionally, until vegetables are tender, about 3 to 5 minutes. Stir in salsa. Cook and stir until mixture bubbles at edges. Stir in hot pepper sauce, if desired. Remove pan from heat. Cover and keep warm. Meanwhile, in large saucepan or deep omelet pan, bring 2 to 3 inches of water to boiling. Reduce heat to keep water gently simmering. Break cold eggs, 1 at a time, into custard cup or saucer or break several into bowl. Holding dish close to water's surface, slip eggs, 1 by 1, into water. Cook until whites are completely set and yolks begin to thicken but are not hard, about 3 to 5 minutes. With slotted spoon, lift out eggs. Drain in spoon or on paper towels and trim any rough edges, if desired. Place 2 slices of the bread on each plate. Top each slice with 1 poached egg. Spoon about 3/4 cup reserved sauce around or over eggs. Per Serving (excluding unknown items): 334 Calories; 16g Fat (42.2% calories from fat); 18g Protein; 31g Carbohydrate; 5g Dietary Fiber; 424mg Cholesterol; 1086mg Sodium. Exchanges: 1 Grain(Starch); 1 1/2 Lean Meat; 2 1/2 Vegetable; 2 Fat; 0 Other Carbohydrates. NOTES : 7 points per serving. The full serving is nice for a nighttime entree. Half would be plenty for breakfast and would be 4 points. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ * Exported from MasterCook * Sonoran Enchilada Stacks Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 can enchilada sauce -- (10 oz.) red 3/4 cup tomato puree -- (6 oz.) 1 teaspoon chili powder 1/2 teaspoon ground cumin 1 can refried beans, ff -- (16 oz.) 8 corn tortillas -- (6-inch diameter or larger) 1 cup mozzarella cheese, part skim milk -- (4 oz.) or Monterey Jack cheese, shredded 1 cup green onions -- chopped, with tops Cooking spray 8 eggs 2 tablespoons water Shredded reduced-fat Cheddar cheese -- optional Salsa -- optional Shredded lettuce -- optional Sliced tomato -- optional In small skillet over medium heat, bring sauce, puree, chili powder and cumin to boiling. Reduce heat and simmer 2 to 3 minutes. Remove from heat. In small saucepan over medium heat, warm beans to serving temperature, about 5 to 8 minutes. Remove from heat. Dip 4 of the tortillas in the hot sauce in skillet and place 1/2-inch apart on lightly greased baking sheet. Top each with 1/4 cup of the hot beans, 2 tablespoons of the Monterey Jack cheese and 2 tablespoons of the onions. Repeat layers using remaining tortillas, sauce, beans and cheese. Place last 4 tortillas over first 4. Reserve remaining green onions for garnish. Bake in preheated 350°F oven until cheese is melted, about 8 minutes. Meanwhile, evenly coat 10-inch omelet pan or skillet with cooking spray. Heat over medium-high heat until just hot enough to sizzle a drop of water. Break and slip 4 of the eggs into skillet. Immediately reduce heat to low. Cook until edges turn white, about 1 minute. Add 1 tablespoon water. Cover pan tightly with lid to hold in steam. Cook until whites are completely set and yolks begin to thicken but are not hard. Remove from pan and keep warm. Repeat with remaining eggs and water. Top each baked enchilada stack with 2 fried eggs. Garnish with reserved green onions and Cheddar cheese and salsa, if desired. Garnish plates with lettuce and tomato, if desired. Cut in half. Serve immediately. Per Serving (excluding unknown items): 219 Calories; 11g Fat (45.9% calories from fat); 13g Protein; 17g Carbohydrate; 3g Dietary Fiber; 229mg Cholesterol; 317mg Sodium. Exchanges: 1 Grain(Starch); 1 1/2 Lean Meat; 1 Vegetable; 1 1/2 Fat. NOTES : You may substitute 16 small corn tortillas. Layer each with half the amounts of beans, cheese and onions and top each 2 with 1 fried egg. This recipe is 5 points per serving and does not include the optional items. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ * Exported from MasterCook * Stracciatella Florentine Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cans chicken broth, ff, reduced sodium 1 package frozen chopped spinach -- (10 oz.) 1/8 teaspoon ground nutmeg 4 eggs -- well beaten 1/4 cup grated Parmesan cheese In large saucepan over high heat, bring broth to boiling. Add spinach. Cook until thawed, stirring occasionally with fork to separate. Stir in nutmeg. Reduce heat to simmering. While stirring soup, slowly pour in eggs. Immediately remove from heat. Pour or ladle about 1 cup soup into each bowl. Sprinkle each with 2 teaspoons cheese. Per Serving (excluding unknown items): 125 Calories; 7g Fat (47.8% calories from fat); 12g Protein; 5g Carbohydrate; 3g Dietary Fiber; 216mg Cholesterol; 248mg Sodium. Exchanges: 0 Grain(Starch); 1 Lean Meat; 1 Vegetable; 1/2 Fat. NOTES : I saw no need to lighten this recipe as it is barely 3 points per serving as is. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ * Exported from MasterCook * Trattoria Frittata Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces Italian sausage -- bulk 1 cup chopped zucchini -- *see Note 1 teaspoon fennel seed 8 eggs 1/2 cup ricotta cheese, part skim milk -- (4 oz.) 1 teaspoon garlic powder 1 small tomato -- thinly sliced 1/4 cup mozzarella cheese, part skim milk -- (1 oz.) shredded In 10-inch omelet pan or skillet with ovenproof handle+ over medium heat, cook sausage, green pepper and fennel seed, stirring to break sausage apart, until sausage is browned, about 3 to 5 minutes. Drain well. Return to pan. In medium bowl, beat together eggs, ricotta cheese and garlic powder until blended. Pour into pan over sausage mixture. Cover. Cook over medium heat until eggs are almost set, about 8 to 10 minutes. Top with tomato slices. Sprinkle with mozzarella cheese. Broil about 6 inches from heat until cheese is melted, about 1 to 2 minutes. Cut into wedges and serve from pan or slide from pan onto serving platter. Per Serving (excluding unknown items): 211 Calories; 16g Fat (68.3% calories from fat); 13g Protein; 3g Carbohydrate; trace Dietary Fiber; 240mg Cholesterol; 317mg Sodium. Exchanges: 0 Grain(Starch); 1 1/2 Lean Meat; 0 Vegetable; 2 Fat. NOTES : This is the original recipe and is 6 points per serving. *You may use red or green bell pepper here if you choose. ======================== * Exported from MasterCook * Trattoria Frittata 2 Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces Italian sausage -- bulk 1 cup chopped zucchini -- *see Note 1 teaspoon fennel seed 2 cups egg beaters® 99% egg substitute 1/2 cup ricotta cheese, part skim milk -- (4 oz.) 1 teaspoon garlic powder 1 small tomato -- thinly sliced 1/4 cup mozzarella cheese, part skim milk -- (1 oz.) shredded In 10-inch omelet pan or skillet with ovenproof handle+ over medium heat, cook sausage, green pepper and fennel seed, stirring to break sausage apart, until sausage is browned, about 3 to 5 minutes. Drain well. Return to pan. In medium bowl, beat together eggs, ricotta cheese and garlic powder until blended. Pour into pan over sausage mixture. Cover. Cook over medium heat until eggs are almost set, about 8 to 10 minutes. Top with tomato slices. Sprinkle with mozzarella cheese. Broil about 6 inches from heat until cheese is melted, about 1 to 2 minutes. Cut into wedges and serve from pan or slide from pan onto serving platter. Per Serving (excluding unknown items): 162 Calories; 11g Fat (61.1% calories from fat); 12g Protein; 4g Carbohydrate; trace Dietary Fiber; 28mg Cholesterol; 332mg Sodium. Exchanges: 0 Grain(Starch); 1 1/2 Lean Meat; 0 Vegetable; 1 1/2 Fat. NOTES : This version is 4 points per serving made with egg beaters. *You may use red or green bell pepper here if you choose. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ * Exported from MasterCook * Wagon Wheel Frittata Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 cups broccoli florets -- (about 6 oz.) 1/2 cup fresh mushrooms -- (about 1.5 oz) 1/3 cup water 1 tablespoon butter 1 1/2 cups egg beaters® 99% egg substitute 1/3 cup milk, skim 1 1/2 teaspoons Italian seasoning -- crushed 4 thin tomato slices 1/4 cup Parmesan cheese -- grated or shredded In 10-inch omelet pan or skillet over medium heat, cook broccoli, mushrooms and water, covered, until broccoli is tender, about 3 to 5 minutes. Drain. Remove pan from heat. Add oil to pan. Arrange broccoli evenly around pan and set mushroom slices between broccoli florets. In medium bowl, beat together eggs, milk and seasoning until blended. Pour into pan over broccoli and mushrooms. Cover. Cook over medium-low heat until eggs are almost set, about 10 to 12 minutes. Remove from heat. Place 1 tomato slice in center. Cut remaining tomato slices in half and arrange over top to resemble wagon wheel spokes. Sprinkle cheese evenly over top. Cover and let stand until eggs are completely set, about 5 minutes. Cut into wedges and serve from pan or slide from pan onto serving platter. * For even faster cooking, substitute 1 package (10 oz.) frozen chopped broccoli for fresh broccoli florets and 1 can (4 oz.) OR 1 jar (4.5 oz.) sliced mushrooms, drained for fresh mushrooms. In 10-inch omelet pan or skillet over medium heat, cook broccoli with only 1 tablespoon water, covered, until broccoli breaks apart with fork, about 5 to 7 minutes. Remove pan from heat. Add oil to pan. Arrange broccoli evenly around pan and set mushroom slices between broccoli pieces. Proceed with recipe. Per Serving (excluding unknown items): 76 Calories; 3g Fat (36.5% calories from fat); 8g Protein; 4g Carbohydrate; 1g Dietary Fiber; 8mg Cholesterol; 184mg Sodium. Exchanges: 0 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 0 Non-Fat Milk; 1/2 Fat. NOTES : 2 points per serving. ==================================== * Exported from MasterCook * Wagon Wheel Frittata 2 Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 cups broccoli florets -- (about 6 oz.) 1/2 cup fresh mushrooms -- (about 1.5 oz) 1/3 cup water 1 tablespoon butter 6 eggs 1/3 cup milk, 2% lowfat 1 1/2 teaspoons Italian seasoning -- crushed 4 thin tomato slices 1/4 cup Parmesan cheese -- grated or shredded In 10-inch omelet pan or skillet over medium heat, cook broccoli, mushrooms and water, covered, until broccoli is tender, about 3 to 5 minutes. Drain. Remove pan from heat. Add oil to pan. Arrange broccoli evenly around pan and set mushroom slices between broccoli florets. In medium bowl, beat together eggs, milk and seasoning until blended. Pour into pan over broccoli and mushrooms. Cover. Cook over medium-low heat until eggs are almost set, about 10 to 12 minutes. Remove from heat. Place 1 tomato slice in center. Cut remaining tomato slices in half and arrange over top to resemble wagon wheel spokes. Sprinkle cheese evenly over top. Cover and let stand until eggs are completely set, about 5 minutes. Cut into wedges and serve from pan or slide from pan onto serving platter. * For even faster cooking, substitute 1 package (10 oz.) frozen chopped broccoli for fresh broccoli florets and 1 can (4 oz.) OR 1 jar (4.5 oz.) sliced mushrooms, drained for fresh mushrooms. In 10-inch omelet pan or skillet over medium heat, cook broccoli with only 1 tablespoon water, covered, until broccoli breaks apart with fork, about 5 to 7 minutes. Remove pan from heat. Add oil to pan. Arrange broccoli evenly around pan and set mushroom slices between broccoli pieces. Proceed with recipe. Per Serving (excluding unknown items): 127 Calories; 8g Fat (58.8% calories from fat); 9g Protein; 4g Carbohydrate; 1g Dietary Fiber; 221mg Cholesterol; 169mg Sodium. Exchanges: 0 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 0 Non-Fat Milk; 1 Fat. NOTES : This recipe is the original version. It has whole eggs and 2% milk. Make whichever one you prefer, this recipe is only 3 points per serving.
  7. Believe it or not, the best thing to do without a pill from your doctor is drink more water! It flushes your system of the things your body holds onto that retain water. Adding lemon to that water is supposed to help.
  8. Good. I am glad to help but the only way you will get better at MC is to use it and learn the way that MC has put the ingredients in their ingredient lists. It took me forever to figure that all out and I still get stumpped sometimes. One really easy one is to put the ingredient first and then how it is used. IE: instead of ff milk, you would enter milk, skim and you will find that MC recognizes that ingredient but not the first one even though they are the same thing. Or, applesauce, unsweetened not unsweetened applesauce
  9. You are very welcome! Glad to help. You can ignore my PM. I just wanted to be sure you saw the recipe.
  10. It really depends on what it was cooked with. But, just the fish should be about 2 points for three ounces so you would need to add a point or two for butter, oil, or whatever they put on it before baking.
  11. This is the recipe from WW Pizza, Pizza Cookbook. I hope it is the one you are looking for. 1 1/2 cups warm water 1 teaspoon sugar 1 pkg active dry yeast 1 tablespoon olive oil 4 1/2 cups all purpose flour 1 1/2 teaspoons salt Combine the water and sugar in a two cup measuring jug. Sprinkle in the yeast and let stand until foamy, about five minutes. Stir in the oil. Combine the flour and salt in a food processor. With the machine running, scrape the yeast mixture through the feed tube; pulse until the dough forms a ball, about one minute. If necessary, turn the dough onto a lightly floured surface and knead briefly until smooth and elastic. Spray a large bowl with nonstick spray; put the dough in the bowl. Cover the bowl lightly with plastic wrap and let the dough rise in a warm spot until it doubles in size. Punch down the dough, then cut in half. Refrigerate or freeze in floured zip-close freezer bags at this point or use as directed in the recipe. Per serving: 1/12 of the dough; 174 cal; 2g fat; 292mg sodium; 34g carbs; 1g fiber; 5 g protein; 7mg calcium. 3 points per serving.
  12. Hi Lisa, hope all is well with you. Well, I am not sure that you will like this because I came up with 2 points per serving if you are only making 12 servings out of this recipe. Here it is: * Exported from MasterCook * Pumpkin Oatmeal Bars Recipe By : Serving Size : 12 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/3 cup Splenda 1/2 cup applesauce, unsweetened 1 egg 1 cup pumpkin -- canned or cooked 1 1/2 cups flour, whole-grain wheat 3 teaspoons baking powder 1/2 teaspoon baking soda 1/4 teaspoon nutmeg -- ground 1 1/2 teaspoons cinnamon -- ground 1/4 teaspoon cloves -- ground 1/2 cup orange juice -- unsweetened 1/2 cup raisins -- or craisins 1/2 cup oatmeal 1.Preheat oven to 350 degrees. 2.Prepare a 13 by 9 inch baking pan with non-stick spray. 3.In a medium size mixing bowl, mix Splenda, applesauce, egg and pumpkin 4.Add other ingredients. 5.Bake 25 to 30 minutes, cool. 6.Cut into 24 bars. S(Internet Address): "http://www.healthdiscovery.net/forums/showthread.php?t=108223" - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 101 Calories; 1g Fat (8.3% calories from fat); 4g Protein; 21g Carbohydrate; 3g Dietary Fiber; 18mg Cholesterol; 182mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 1/2 Fruit; 0 Fat; 0 Other Carbohydrates.
  13. Thanks MT, glad that you enjoyed it! I will 'keep 'em coming' '!
  14. more yummy side dishes! Posted 1/09/06 I know that I already posted side dishes this week, but don't you get tired of the same sides over and over again? I have been experimenting and having fun with some new recipes! Hope you enjoy them. * Exported from MasterCook * Brussels Sprouts I made these without the almonds as I have a problem with nuts. My digestive system won't let me have them! Without the nuts, the recipe comes in at just one point per serving. Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 lb brussels sprouts -- fresh 2 Tablespoons butter -- (4 to 6) 1/2 cup onion -- chopped 1/4 teaspoon salt 1/4 teaspoon pepper 1 teaspoon lemon juice -- fresh squeezed 1/4 cup slivered almonds -- toasted 1 Boil in water or steam brussels sprouts for 3-4 minutes until just tender. Split one open to see if it has cooked to the middle. Strain and place in a bowl of ice water to keep the color bright green. Cut into halves. 2 Sauté onions in butter in a wide sauté pan until the onions are translucent. Add the brussels sprout halves and cook on medium high heat for several more minutes, until the sprouts have reached your desired level of doneness. Add salt and pepper to taste while the sprouts are cooking. Whatever you do, do not over-cook, as the sprouts will be bitter. 3 Remove from heat, toss in half of the toasted slivered almonds and the lemon juice. Add salt and pepper if needed. Put into serving dish and garnish with the rest of the toasted almonds. Per Serving (excluding unknown items): 104 Calories; 7g Fat (57.0% calories from fat); 4g Protein; 8g Carbohydrate; 3g Dietary Fiber; 10mg Cholesterol; 146mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1 1/2 Fat. NOTES : 2 points per serving. * Exported from MasterCook * Cauliflower Puree Either you like cauliflower or you don't but I bet you will love this! I certainly did! Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 head cauliflower -- stem trimmed of leaves, florets roughly chopped 1 cup water -- vegetable, or chicken stock 2 Tbsp sour cream -- (2 to 3) 1 Tbsp butter -- softened Salt and pepper 1 Combine cauliflower and water or stock in a medium saucepan, bring to a boil over high heat. Reduce heat to a simmer, and cook until cauliflower is very tender, about 10 minutes. 2 Using a slotted spoon, transfer cauliflower to a blender. Blend until smooth, adding 1 to 2 Tbsp of the cooking liquid, 15 to 20 seconds. Add sour cream and butter, and blend 5 to 10 seconds more. Season with salt and pepper. Serve hot. Description: "People either really love cauliflower or they really don't. Those of us in the first camp will enjoy it almost any way - raw, steamed with butter and lemon, or in this case puréed." Per Serving (excluding unknown items): 47 Calories; 4g Fat (80.9% calories from fat); 1g Protein; 2g Carbohydrate; 1g Dietary Fiber; 11mg Cholesterol; 42mg Sodium. Exchanges: 1/2 Vegetable; 0 Non-Fat Milk; 1 Fat. NOTES : 1 point per serving. * Exported from MasterCook * Golden Beets and Brussels Sprouts Recipe This is my new favorite way to make Brussels Sprouts and I don't even like beets! Once again, I omitted the nuts for a change to ZERO points per serving! Recipe By : Serving Size : 3 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 medium beets -- golden variety 10 brussels sprouts 1 shallot -- peeled and sliced 1 Tbsp fresh thyme -- chopped (can substitute a 1 teaspoon of dried thyme) 2 Tbsp almond slivers -- toasted Salt and freshly ground pepper 1 The beets take the longest to cook so start them first. Either boil them in water in a small saucepan for 45 minutes, or roast them in the oven at 350°F for an hour fifteen minutes. Roasting will give you better flavor, but takes longer and uses a lot more energy (unless you are already cooking something in the oven). When done, set aside to cool for 10 minutes, peel and chop into 1 x 1/2 inch chunks. 2 While beets are cooking you may want to toast your almond slivers if you are starting with raw almonds. Just heat a skillet to medium high heat and put in the almonds. Stir frequently with a spatula. When the almonds begin to brown, remove from pan into a small bowl. Let cool, set aside. 3 Remove any outer leaves that look a bit ragged from the brussels sprouts. Bring a small saucepan half filled with water to a boil and parboil the brussels sprouts for 2-3 minutes. They should be almost all the way cooked through. (Test by cutting one in half.) Set aside for 5 minutes to cool, cut off any protruding tough stem on each sprout and cut each sprout in half. 4 In a medium sized skillet heat 1 Tbsp olive oil on medium heat. Add the shallot slices and cook until translucent, a few minutes. Raise the heat to medium high. Add the sprouts and beets to the pan, along with the thyme and mix well. Salt and pepper to taste. Cook for 1 minute more, stirring. Remove from heat and serve. Can serve warm or at room temperature. Per Serving (excluding unknown items): 89 Calories; 3g Fat (31.1% calories from fat); 4g Protein; 13g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 60mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 2 Vegetable; 1/2 Fat. NOTES : Note that thyme is the essential accent which brings all the ingredients together. 1 point per serving. * Exported from MasterCook * New Potatoes with Cheese and Tomatoes PLEASE don't decide NOT to make this recipe because it is 5 points a serving. It can be made as an entree on a night when you want to go meatless. This is one of the best potato recipes I have ever found! Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 small new potatoes -- (8 to 12) 2 Tbsp butter 1 med onion -- finely chopped 4 large green onions -- cut in 1-inch lengths 2 large tomatoes -- peeled and chopped 1/2 cup half-and-half, fat free 1 Tbsp cilantro leaves, whole -- finely chopped 1/2 teaspoon oregano -- finely chopped 1/2 teaspoon ground cumin Salt and pepper 1 cup mozzarella cheese, part skim milk -- shredded 1 Scrub the potatoes; do not peel. Place the potatoes in a large pan, cover with water and boil, covered, until tender when pierced, about 20 minutes. Drain and place in a serving container. Keep warm. 2 Melt butter in a frying pan over medium heat. Add chopped onion and green onions and cook until limp. Add the tomatoes and cook, stirring often, for 5 minutes. Stir in the cream, cilantro, oregano, cumin, and salt and pepper to taste. While stirring, slowly add the cheese and cook until the cheese is melted. Serve at once. Spoon the sauce over the potatoes. Per Serving (excluding unknown items): 248 Calories; 7g Fat (26.9% calories from fat); 9g Protein; 36g Carbohydrate; 4g Dietary Fiber; 21mg Cholesterol; 174mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 0 Non-Fat Milk; 1 Fat. NOTES : 5 points per serving. * Exported from MasterCook * Roasted Baby Carrots As with most roasted veggies, there is something special about roasting carrots. I am not much for carrots unless they are in a beef stew or raw but these are wonderful! Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 pounds baby carrots -- carefully washed, greens cropped to 1 inch above top of carrot (about 5" long each) 1 large onion -- peeled, cut into 8 wedges; use a red onion 2 Tbsp olive oil 1 Tbsp rosemary -- chopped, or 1 teaspoon of dried rosemary Garlic powder Salt and pepper 1 Preheat oven to 400°F. Gently together the carrots, red onion, rosemary to coat with the olive oil. Lay out on a rimmed baking pan. Sprinkle with garlic powder, salt, and pepper. 2 Roast for 30 to 40 minutes on middle rack or bottom rack, until well browned. Per Serving (excluding unknown items): 92 Calories; 5g Fat (48.7% calories from fat); 1g Protein; 11g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 41mg Sodium. Exchanges: 0 Grain(Starch); 2 Vegetable; 1 Fat. NOTES : 2 points per serving. * Exported from MasterCook * Summer Squash This is another recipe that you could use as a main course. It is so filling and I am thinking that it is a great way to use squash and tomatoes in the summer when they are overflowing their vines! Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 lbs squash, crookneck -- *see Note, sliced 1 bell pepper -- seeds removed, sliced 1 cup tomatoes -- peeled and cut into wedges 1/2 cup onion -- peeled and sliced 1 clove garlic -- chopped 1 tablespoon olive oil 4 ounces cheddar cheese, lowfat -- shredded basil -- either dry or chopped fresh salt and pepper Put onion, squash, bell pepper into a large saucepan with olive oil. Put on high heat and brown the vegetables slightly to develop flavor. As you are browning, sprinkle either dried basil or chopped fresh basil on the vegetables. When vegetables are slightly browned, remove from heat, add the cheese, and cover the pan. In a separate stick-free fry pan, put the tomatoes and cook at medium hi heat for about 5 minutes, stirring occasionally. You want to let the juice from the tomatoes evaporate some. After 5 minutes, add the tomatoes to the rest of the vegetables and stir. Salt and pepper to taste. Per Serving (excluding unknown items): 148 Calories; 6g Fat (35.0% calories from fat); 10g Protein; 16g Carbohydrate; 6g Dietary Fiber; 6mg Cholesterol; 183mg Sodium. Exchanges: 1 Lean Meat; 3 Vegetable; 1/2 Fat. NOTES : *You can use zucchini or a mixture of both. 3 points per serving.
  15. I know that I already posted side dishes this week, but don't you get tired of the same sides over and over again? I have been experimenting and having fun with some new recipes! Hope you enjoy them. * Exported from MasterCook * Brussels Sprouts I made these without the almonds as I have a problem with nuts. My digestive system won't let me have them! Without the nuts, the recipe comes in at just one point per serving. Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 lb brussels sprouts -- fresh 2 Tablespoons butter -- (4 to 6) 1/2 cup onion -- chopped 1/4 teaspoon salt 1/4 teaspoon pepper 1 teaspoon lemon juice -- fresh squeezed 1/4 cup slivered almonds -- toasted 1 Boil in water or steam brussels sprouts for 3-4 minutes until just tender. Split one open to see if it has cooked to the middle. Strain and place in a bowl of ice water to keep the color bright green. Cut into halves. 2 Sauté onions in butter in a wide sauté pan until the onions are translucent. Add the brussels sprout halves and cook on medium high heat for several more minutes, until the sprouts have reached your desired level of doneness. Add salt and pepper to taste while the sprouts are cooking. Whatever you do, do not over-cook, as the sprouts will be bitter. 3 Remove from heat, toss in half of the toasted slivered almonds and the lemon juice. Add salt and pepper if needed. Put into serving dish and garnish with the rest of the toasted almonds. Per Serving (excluding unknown items): 104 Calories; 7g Fat (57.0% calories from fat); 4g Protein; 8g Carbohydrate; 3g Dietary Fiber; 10mg Cholesterol; 146mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1 1/2 Fat. NOTES : 2 points per serving. * Exported from MasterCook * Cauliflower Puree Either you like cauliflower or you don't but I bet you will love this! I certainly did! Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 head cauliflower -- stem trimmed of leaves, florets roughly chopped 1 cup water -- vegetable, or chicken stock 2 Tbsp sour cream -- (2 to 3) 1 Tbsp butter -- softened Salt and pepper 1 Combine cauliflower and water or stock in a medium saucepan, bring to a boil over high heat. Reduce heat to a simmer, and cook until cauliflower is very tender, about 10 minutes. 2 Using a slotted spoon, transfer cauliflower to a blender. Blend until smooth, adding 1 to 2 Tbsp of the cooking liquid, 15 to 20 seconds. Add sour cream and butter, and blend 5 to 10 seconds more. Season with salt and pepper. Serve hot. Description: "People either really love cauliflower or they really don't. Those of us in the first camp will enjoy it almost any way - raw, steamed with butter and lemon, or in this case puréed." Per Serving (excluding unknown items): 47 Calories; 4g Fat (80.9% calories from fat); 1g Protein; 2g Carbohydrate; 1g Dietary Fiber; 11mg Cholesterol; 42mg Sodium. Exchanges: 1/2 Vegetable; 0 Non-Fat Milk; 1 Fat. NOTES : 1 point per serving. * Exported from MasterCook * Golden Beets and Brussels Sprouts Recipe This is my new favorite way to make Brussels Sprouts and I don't even like beets! Once again, I omitted the nuts for a change to ZERO points per serving! Recipe By : Serving Size : 3 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 medium beets -- golden variety 10 brussels sprouts 1 shallot -- peeled and sliced 1 Tbsp fresh thyme -- chopped (can substitute a 1 teaspoon of dried thyme) 2 Tbsp almond slivers -- toasted Salt and freshly ground pepper 1 The beets take the longest to cook so start them first. Either boil them in water in a small saucepan for 45 minutes, or roast them in the oven at 350°F for an hour fifteen minutes. Roasting will give you better flavor, but takes longer and uses a lot more energy (unless you are already cooking something in the oven). When done, set aside to cool for 10 minutes, peel and chop into 1 x 1/2 inch chunks. 2 While beets are cooking you may want to toast your almond slivers if you are starting with raw almonds. Just heat a skillet to medium high heat and put in the almonds. Stir frequently with a spatula. When the almonds begin to brown, remove from pan into a small bowl. Let cool, set aside. 3 Remove any outer leaves that look a bit ragged from the brussels sprouts. Bring a small saucepan half filled with water to a boil and parboil the brussels sprouts for 2-3 minutes. They should be almost all the way cooked through. (Test by cutting one in half.) Set aside for 5 minutes to cool, cut off any protruding tough stem on each sprout and cut each sprout in half. 4 In a medium sized skillet heat 1 Tbsp olive oil on medium heat. Add the shallot slices and cook until translucent, a few minutes. Raise the heat to medium high. Add the sprouts and beets to the pan, along with the thyme and mix well. Salt and pepper to taste. Cook for 1 minute more, stirring. Remove from heat and serve. Can serve warm or at room temperature. Per Serving (excluding unknown items): 89 Calories; 3g Fat (31.1% calories from fat); 4g Protein; 13g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 60mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 2 Vegetable; 1/2 Fat. NOTES : Note that thyme is the essential accent which brings all the ingredients together. 1 point per serving. * Exported from MasterCook * New Potatoes with Cheese and Tomatoes PLEASE don't decide NOT to make this recipe because it is 5 points a serving. It can be made as an entree on a night when you want to go meatless. This is one of the best potato recipes I have ever found! Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 small new potatoes -- (8 to 12) 2 Tbsp butter 1 med onion -- finely chopped 4 large green onions -- cut in 1-inch lengths 2 large tomatoes -- peeled and chopped 1/2 cup half-and-half, fat free 1 Tbsp cilantro leaves, whole -- finely chopped 1/2 teaspoon oregano -- finely chopped 1/2 teaspoon ground cumin Salt and pepper 1 cup mozzarella cheese, part skim milk -- shredded 1 Scrub the potatoes; do not peel. Place the potatoes in a large pan, cover with water and boil, covered, until tender when pierced, about 20 minutes. Drain and place in a serving container. Keep warm. 2 Melt butter in a frying pan over medium heat. Add chopped onion and green onions and cook until limp. Add the tomatoes and cook, stirring often, for 5 minutes. Stir in the cream, cilantro, oregano, cumin, and salt and pepper to taste. While stirring, slowly add the cheese and cook until the cheese is melted. Serve at once. Spoon the sauce over the potatoes. Per Serving (excluding unknown items): 248 Calories; 7g Fat (26.9% calories from fat); 9g Protein; 36g Carbohydrate; 4g Dietary Fiber; 21mg Cholesterol; 174mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 0 Non-Fat Milk; 1 Fat. NOTES : 5 points per serving. * Exported from MasterCook * Roasted Baby Carrots As with most roasted veggies, there is something special about roasting carrots. I am not much for carrots unless they are in a beef stew or raw but these are wonderful! Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 pounds baby carrots -- carefully washed, greens cropped to 1 inch above top of carrot (about 5" long each) 1 large onion -- peeled, cut into 8 wedges; use a red onion 2 Tbsp olive oil 1 Tbsp rosemary -- chopped, or 1 teaspoon of dried rosemary Garlic powder Salt and pepper 1 Preheat oven to 400°F. Gently together the carrots, red onion, rosemary to coat with the olive oil. Lay out on a rimmed baking pan. Sprinkle with garlic powder, salt, and pepper. 2 Roast for 30 to 40 minutes on middle rack or bottom rack, until well browned. Per Serving (excluding unknown items): 92 Calories; 5g Fat (48.7% calories from fat); 1g Protein; 11g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 41mg Sodium. Exchanges: 0 Grain(Starch); 2 Vegetable; 1 Fat. NOTES : 2 points per serving. * Exported from MasterCook * Summer Squash This is another recipe that you could use as a main course. It is so filling and I am thinking that it is a great way to use squash and tomatoes in the summer when they are overflowing their vines! Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 lbs squash, crookneck -- *see Note, sliced 1 bell pepper -- seeds removed, sliced 1 cup tomatoes -- peeled and cut into wedges 1/2 cup onion -- peeled and sliced 1 clove garlic -- chopped 1 tablespoon olive oil 4 ounces cheddar cheese, lowfat -- shredded basil -- either dry or chopped fresh salt and pepper Put onion, squash, bell pepper into a large saucepan with olive oil. Put on high heat and brown the vegetables slightly to develop flavor. As you are browning, sprinkle either dried basil or chopped fresh basil on the vegetables. When vegetables are slightly browned, remove from heat, add the cheese, and cover the pan. In a separate stick-free fry pan, put the tomatoes and cook at medium hi heat for about 5 minutes, stirring occasionally. You want to let the juice from the tomatoes evaporate some. After 5 minutes, add the tomatoes to the rest of the vegetables and stir. Salt and pepper to taste. Per Serving (excluding unknown items): 148 Calories; 6g Fat (35.0% calories from fat); 10g Protein; 16g Carbohydrate; 6g Dietary Fiber; 6mg Cholesterol; 183mg Sodium. Exchanges: 1 Lean Meat; 3 Vegetable; 1/2 Fat. NOTES : *You can use zucchini or a mixture of both. 3 points per serving.
  16. Here is the recipe in MC: * Exported from MasterCook * Beef Goulash Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 pounds ground beef, extra lean -- extra lean 1 medium onion -- chopped 1 rib celery -- sliced 32 ounces stewed tomatoes -- (two 16-ounce cans) 2 cups water 7 ounces wheat pasta -- elbow macaroni 12 ounces tomato paste -- (2 cans) 1 tablespoon Worcestershire sauce 1 teaspoon salt 1/2 teaspoon pepper ****SIDE NOTE: I didn't prepare it this way, seems like a lot more work than goulash should be. I boiled the pasta and drained it then returned it to the pot. While it was cooking, I browned the ground beef, onion and celery in another pan, mixed the sauce in a bowl then added it to the ground beef until it was hot. Finally, I combined both in the pasta pot and mixed thouroughly. All in all, about 15 minutes. Quick, easy and tasty.*** S(Internet Address): "http://www.healthdiscovery.net/forums/showthread.php?t=107773" - - - - - - - - - - - - - - - - - - - For 6 servings: Per Serving (excluding unknown items): 480 Calories; 20g Fat (36.9% calories from fat); 30g Protein; 48g Carbohydrate; 7g Dietary Fiber; 78mg Cholesterol; 953mg Sodium. Exchanges: 1 1/2 Grain(Starch); 3 Lean Meat; 4 1/2 Vegetable; 2 Fat; 0 Other Carbohydrates. NOTES : 8 servings are 8 points per serving. 6 servings are 10 points per serving. For 8 servings: Per Serving (excluding unknown items): 360 Calories; 15g Fat (36.9% calories from fat); 22g Protein; 36g Carbohydrate; 5g Dietary Fiber; 59mg Cholesterol; 715mg Sodium. Exchanges: 1 Grain(Starch); 2 1/2 Lean Meat; 3 Vegetable; 1 1/2 Fat; 0 Other Carbohydrates. NOTES : 8 servings are 8 points per serving. 6 servings are 10 points per serving.
  17. Hi all! I don't know if any of you have been in the Mess Hall lately, but I am back posting recipes so I thought you might like to have the CORE recipes posted here. I hope you will try some. I love eating CORE meals! I will edit and get some more over here. In the meantime, try something new!!!!!!! * Exported from MasterCook * Baked Fennel Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 bulbs fennel -- about 2 lb total weight 1 1/2 teaspoons olive oil 4 cloves garlic -- lightly crushed (optional) Salt and ground white pepper Preheat an oven to 450 degrees F. If the stalks and feathery tops of the fennel bulbs are still intact, cut them off and reserve for another use or discard. Trim the stem ends and remove any bruised outer leaves. Cut each bulb lengthwise into sixths; the core portion will hold each wedge intact. Coat one side of a large sheet of aluminum foil with the olive oil. Arrange the fennel wedges on the oiled side of the foil, tuck the garlic, if using, among the wedges and season to taste with salt and white pepper. Fold the foil over, bring the edges together and fold them over twice to make a double seal. Place on a baking sheet. Place the baking sheet on a rack in the center of the oven and immediately reduce the heat to 400 degrees F. Bake for 15 minutes. Turn the pouch over and bake until fragrant and the fennel is tender when pierced with a fork, 10-15 minutes longer. To test for doneness, remove the pouch from the oven, unfold one corner and test with a fork. Seal and bake for a few more minutes longer if the fennel is not tender. TO SERVE: Remove the fennel from the pouch and transfer to a warmed serving dish. Serve warm. Per Serving (excluding unknown items): 33 Calories; 2g Fat (45.1% calories from fat); 1g Protein; 4g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 23mg Sodium. Exchanges: 0 Grain(Starch); 0 Vegetable; 1/2 Fat. NOTES : 1 point per serving and so worth it! * Exported from MasterCook * Couscous Tabbouleh Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups couscous -- use the instant or cook the regular according to package directions 1 cup boiling water 3 large tomatoes -- peeled, seeded and finely chopped 1/2 cup spring onions -- finely sliced 1/4 cup mint leaves -- finely chopped 1 cup parsley sprigs -- finely chopped For Dressing: 1/3 cup lemon juice 2 tablespoons olive oil 1 teaspoon salt Place the couscous in a large bowl. Pour on the boiling water and stir thoroughly. Set aside to allow the couscous to absorb the water and swell. FOR DRESSING: Combine all the dressing ingredients in a small bowl and whisk thoroughly. In a large serving bowl, combine the tomatoes, green (spring) onions, mint and parsley. Stir the couscous with a fork to separate the grains and break up any lumps. Add the couscous to the serving bowl and mix all the ingredients thoroughly. Pour on the dressing and mix again thoroughly. Serve at room temperature, or chilled. Per Serving (excluding unknown items): 227 Calories; 5g Fat (19.8% calories from fat); 7g Protein; 39g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 375mg Sodium. Exchanges: 2 Grain(Starch); 1 Vegetable; 0 Fruit; 1 Fat. NOTES : 4 points per serving. * Exported from MasterCook * Dilled Cucumbers and Tomatoes Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups cucumbers -- peeled 1 tablespoon oil -- peanut or light olive oil are good in this 1 oz spring onion -- sliced 1 clove garlic -- minced 6 oz tomatoes, whole -- cherry tomatoes, stemmed and halved 2 teaspoons dill -- or 1/2 teaspoon dried, minced 1/8 teaspoon salt 1/8 teaspoon pepper Halve cucumbers along their length. With the tip of a spoon, remove seeds. Slice cucumbers across into 1/4 in-thick slices. (You should have about 12-13 oz.) In a wok or frying pan heat oil. Add spring onion and garlic and stir-fry for 30 seconds. Add cucumbers; stir-fry for about 3 minutes, or till crisp-tender. Stir in tomatoes, dill, salt, and pepper. Cover and cook for 1 minute more, or till heated through. Per Serving (excluding unknown items): 33 Calories; 2g Fat (60.8% calories from fat); 1g Protein; 3g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 49mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Vegetable; 1/2 Fat. NOTES : This great recipe is ZERO points per serving! * Exported from MasterCook * Green Beans and Pan-Roasted Red Onions Recipe By : Serving Size : 14 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 5 cups water 1 pound green beans -- trimmed 1 tablespoon olive oil 2 cups onions -- about 3 medium,each cut into 8 wedges, use red onions for this recipe 1/2 cup chicken broth, ff, reduced sodium 1 tablespoon balsamic vinegar 2 teaspoons brown sugar 1/4 teaspoon salt 1/4 teaspoon black pepper Bring water to a boil in a large saucepan; add beans. Cook 6 minutes or until crisp-tender. Drain; keep warm. Heat oil in a large nonstick skillet over medium-high heat. Add onions; sauté 8 minutes or until browned. Add broth; cook 3 minutes, stirring occasionally. Stir in vinegar and remaining ingredients. Stir in beans; cover and cook 2 minutes. Per Serving (excluding unknown items): 28 Calories; 1g Fat (30.5% calories from fat); 1g Protein; 5g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 43mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates. NOTES : Beans may be cut into small pieces, if desired. This recipe looks beautiful, tastes great, and is ZERO points per serving! * Exported from MasterCook * Sicilian Vegetable Stew Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 lb eggplants, whole -- about 2 medium 1 lb onions -- thinly sliced 3 tablespoons olive oil 1 lb ripe tomatoes -- seeded and cut into strips 2 tablespoons capers -- drained 1/4 cup celery -- chopped (2 to 3 ribs) 6 oz olives -- pitted 1/3 cup vinegar -- any kind you like 1 teaspoon sugar Wash the eggplants, cut them into small pieces, put them into a large strainer and sprinkle with salt. Set aside to drain for at least 1 hour. Meanwhile, combine the onions with one-third of the olive oil in a wide, shallow pan. Cook until golden. Add the tomatoes, capers, celery and olives. Mix well and cook for 15 minutes, set aside. Rinse the eggplant and dry completely. Heat the remaining oil in a skillet over high heat. When the oil reaches its maximum temperature, add the eggplant pieces and fry until well browned. Drain. Stir the eggplant into the tomato mixture. Sprinkle on the vinegar and sugar and return to low heat. Cook until the vinegar completely evaporates. Serve cold. Per Serving (excluding unknown items): 255 Calories; 15g Fat (50.4% calories from fat); 4g Protein; 30g Carbohydrate; 9g Dietary Fiber; 0mg Cholesterol; 434mg Sodium. Exchanges: 4 1/2 Vegetable; 0 Fruit; 3 Fat; 0 Other Carbohydrates. NOTES : 6 points per serving. It probably wouldn't hurt to use just a teaspoon of sugar but I use Splenda instead anyway. * Exported from MasterCook * Spaghetti Squash with Fresh Tomato Sauce Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 pound spaghetti squash 2 pounds tomatoes 1 tablespoon olive oil 1/2 cup sliced green onions 4 cloves garlic -- roasted or one clove fresh, minced 2 tablespoons basil, fresh -- or 2 teaspoons dried, crushed 1 teaspoon salt 1 teaspoon sugar 1/4 teaspoon pepper Halve squash lengthwise; scoop out seeds. Place squash, cut-side down, in a baking dish. With a fork, pierce the skin all over. Bake in a preheated 350 degrees F oven for 30-40 minutes, or till tender. Meanwhile, for sauce, fill a large saucepan with water; bring to boiling. Core tomatoes; plunge into boiling water for 30 seconds to loosen skins. Transfer tomatoes to a colander; rinse with cool water. When tomatoes are cool enough to handle, remove skin. Halve peeled tomatoes crosswise. Squeeze out seeds; discard. Chop tomatoes; set aside. In a large skillet heat oil; cook and stir green onions and garlic for 2 minutes. Add tomatoes, basil, salt, sugar, and pepper. Bring to boiling; reduce heat. Simmer, uncovered, for about 5 minutes, or till mixture is of desired consistency. Using a fork, separate the squash pulp into strands; mound on a serving platter. Spoon tomato sauce over squash. Per Serving (excluding unknown items): 128 Calories; 4g Fat (25.0% calories from fat); 3g Protein; 24g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 408mg Sodium. Exchanges: 0 Grain(Starch); 4 1/2 Vegetable; 1/2 Fat; 0 Other Carbohydrates. NOTES : This makes 6 very large serving. 3 points per serving and I like to add a point for some freshly grated parmesan. This sauce is great on any grain. I have had it on couscous, bulgur, and on zucchini zoodles! * Exported from MasterCook * Tabouleh Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup bulgur 1 cup water 3/4 cup pine nuts 1 cup mint leaves -- finely chopped 2 cups parsley -- finely chopped 2 cups tomatoes -- chopped 1/4 cup cucumber -- peeled, seeded and chopped 1/4 cup scallions -- finely chopped 2 tablespoons lemon juice 2 cloves garlic -- finely chopped 1/4 cup olive oil Preheat oven to 350 degrees F. Soak cracked wheat in the water for twenty minutes. Place pine nuts on a baking sheet and toast in oven for 5 minutes. Remove from oven and allow to cool. Place mint, parsley, tomatoes, cucumber and scallions in a large bowl. In a separate bowl combine the lemon juice, salt and garlic. Slowly whisk in the oil. Stir in pepper. Add cracked wheat and pine nuts to parsley mixture. Pour on the dressing and toss well. The dressing and parsley mixtures can be prepared up to 3 hours ahead and combined just before serving. Per Serving (excluding unknown items): 228 Calories; 18g Fat (67.3% calories from fat); 7g Protein; 13g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 25mg Sodium. Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 3 Fat. NOTES : 5 points per serving. * Exported from MasterCook * Vegetable Couscous Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon cooking oil 1 cup onion -- cut into thin slices 1/2 cup carrots -- cut into thin slices 1 bulb fennel -- cored and cut into 1-inch pieces 3/4 pound eggplant, whole -- cut into 1/2-inch pieces 4 cloves garlic -- minced 1 jalapeno pepper -- including seeds and ribs, cut diagonally into thin slices 1/4 cup tomato paste 2 teaspoons coriander -- ground 1 1/2 teaspoons caraway seeds 2 1/4 teaspoons salt 1/4 teaspoon black pepper 5 1/2 cups water 4 ounces chickpeas -- canned, drained 2 cups couscous, cooked In a large saucepan, heat the oil over moderate heat. Add the onion, carrots, fennel, eggplant, garlic, and jalapeno. Cook, covered, until the vegetables start to soften, about 10 minutes. Stir in the tomato paste, coriander, caraway seeds, 2 teaspoons of the salt, and the black pepper. Cook, stirring, for 1 minute. Add 3 1/2 cups of the water and bring to a boil. Reduce the heat and simmer, uncovered, until the vegetables are tender, about 15 minutes. Add the chickpeas and simmer 2 minutes longer. Meanwhile, in a medium saucepan, bring the remaining 2 cups of water to a boil. Add the remaining 1/4 teaspoon salt and the couscous. Cover. Remove the pot from the heat and let the couscous stand for 5 minutes. Fluff with a fork. Serve the stew with its broth over the couscous. Per Serving (excluding unknown items): 290 Calories; 6g Fat (17.2% calories from fat); 11g Protein; 51g Carbohydrate; 11g Dietary Fiber; 0mg Cholesterol; 1370mg Sodium. Exchanges: 2 1/2 Grain(Starch); 1/2 Lean Meat; 2 1/2 Vegetable; 1 Fat. NOTES : This comes in at 6 points per serving. It is so filling, I would use it as a main course. I think this recipes is the very best of all I am posting today! I hope someone tries it!
  18. You could ask this question on the CORE thread or the CORE recipe thread too and get other answers. I eat a lot of CORE meals even though I am on the FLEX plan. What I do is subsitute some of the oil for fat-free, reduced-sodium chicken broth. If the recipe calls for a third of a cup of oil, I use 1/3 cup of the broth and two teaspoons of oil. If it calls for a half cup of oil, I use 1/2 cup broth and a tablespoon of oil. Works great for me!
  19. Thanks Dawn! It is so good to know that you are still here. Many people that used to like trying my recipes are still around. It is nice to hear from you! I love to use some of these as entrees too!
  20. Are you all as sick of the same ole sides as I am? Well, check these out and you will love how easy to make most of them are. Low in points mostly and some are sooo filling that you can use them as the entree! * Exported from MasterCook * Whipped Yukon Gold Potatoes with Horseradish Recipe By : Serving Size : 14 Preparation Time :0:00 Categories : Sides Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 5 pounds potatoes -- Yukon Gold variety 1 tablespoon Salt 1 cup chicken broth, ff, reduced sodium 2 tablespoons unsalted butter -- (16 tablespoons) 3/4 cup half-and-half, fat free -- or light cream White pepper to taste 6 ounces prepared horseradish Peel and quarter the potatoes and cover with cold water. You can hold the potatoes this way at room temperature for 6 hours ahead of cooking (or for a day ahead in the refrigerator). Drain the potatoes, put them in a 6-qt. pot, and cover with water. Add 1 tablespoon salt. Bring to boil, reduce to a gentle boil, and cook until fork-tender, 25 to 30 minutes. Pour off the water and let the potatoes cool. (If they sit in water off the heat, they'll turn pasty.) In an electric mixer with the whisk attachment, whip the potatoes until smooth, about 1 minute; add the butter and mix until melted and combined, about 30 seconds. Add the broth, half-and-half or cream, and pepper to taste; whip until smooth and creamy, about 2 min., scraping down the sides of the bowl frequently. (You can also use a food mill.) Fold in the horseradish and combine well. TO KEEP THE POTATOES WARM: Put an inch of water in the pot the potatoes were cooked in and set over low heat. Put the potatoes in a stainless-steel mixing bowl, cover with foil, and put the bowl on top of the pot. You can hold the potatoes like this for at least 2 hours; just maintain the water level and keep the heat low. Per Serving (excluding unknown items): 157 Calories; 2g Fat (10.7% calories from fat); 4g Protein; 32g Carbohydrate; 3g Dietary Fiber; 4mg Cholesterol; 518mg Sodium. Exchanges: 2 Grain(Starch); 0 Lean Meat; 0 Non-Fat Milk; 1/2 Fat; 0 Other Carbohydrates. NOTES : For ten 3/4 cup servings this is 4 points. For 14 1/2 cup servings this is 3 points. * Exported from MasterCook * Baked Fennel Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 bulbs fennel -- about 2 lb total weight 1 1/2 teaspoons olive oil 4 cloves garlic -- lightly crushed (optional) Salt and ground white pepper Preheat an oven to 450 degrees F. If the stalks and feathery tops of the fennel bulbs are still intact, cut them off and reserve for another use or discard. Trim the stem ends and remove any bruised outer leaves. Cut each bulb lengthwise into sixths; the core portion will hold each wedge intact. Coat one side of a large sheet of aluminum foil with the olive oil. Arrange the fennel wedges on the oiled side of the foil, tuck the garlic, if using, among the wedges and season to taste with salt and white pepper. Fold the foil over, bring the edges together and fold them over twice to make a double seal. Place on a baking sheet. Place the baking sheet on a rack in the center of the oven and immediately reduce the heat to 400 degrees F. Bake for 15 minutes. Turn the pouch over and bake until fragrant and the fennel is tender when pierced with a fork, 10-15 minutes longer. To test for doneness, remove the pouch from the oven, unfold one corner and test with a fork. Seal and bake for a few more minutes longer if the fennel is not tender. TO SERVE: Remove the fennel from the pouch and transfer to a warmed serving dish. Serve warm. Per Serving (excluding unknown items): 33 Calories; 2g Fat (45.1% calories from fat); 1g Protein; 4g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 23mg Sodium. Exchanges: 0 Grain(Starch); 0 Vegetable; 1/2 Fat. NOTES : 1 point per serving and so worth it! * Exported from MasterCook * Brûléed Mashed Sweet Potatoes Recipe By : Serving Size : 14 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 cups sweet potatoes, mashed -- still hot, about 4 pounds 3/4 cup milk, skim 3 tablespoons butter -- softened 1/2 teaspoon salt 1/4 teaspoon ground cinnamon 1/8 teaspoon ground nutmeg Cooking spray 1/2 cup packed brown sugar Preheat broiler. Combine first 6 ingredients in a bowl. Spoon potato mixture into an 11 x 7 inch baking dish coated with cooking spray. Sprinkle 1/2 cup brown sugar evenly over top. Broil 2 minutes or until sugar melts. Let stand until melted sugar hardens (about 5 minutes). Per Serving (excluding unknown items): 166 Calories; 3g Fat (14.5% calories from fat); 3g Protein; 33g Carbohydrate; 2g Dietary Fiber; 7mg Cholesterol; 193mg Sodium. Exchanges: 1 1/2 Grain(Starch); 0 Non-Fat Milk; 1/2 Fat; 1/2 Other Carbohydrates. Serving Ideas : Don't omit the butter or the brown sugar. This recipe deserves using the 'real' thing and is quite manageable for only 3 points per serving. It won't look or taste like a true brulee if you mess with these ingredients. NOTES : (serving size: about 1/2 cup) 3 points per serving. * Exported from MasterCook * Couscous Tabbouleh Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups couscous -- use the instant or cook the regular according to package directions 1 cup boiling water 3 large tomatoes -- peeled, seeded and finely chopped 1/2 cup spring onions -- finely sliced 1/4 cup mint leaves -- finely chopped 1 cup parsley sprigs -- finely chopped For Dressing: 1/3 cup lemon juice 2 tablespoons olive oil 1 teaspoon salt Place the couscous in a large bowl. Pour on the boiling water and stir thoroughly. Set aside to allow the couscous to absorb the water and swell. FOR DRESSING: Combine all the dressing ingredients in a small bowl and whisk thoroughly. In a large serving bowl, combine the tomatoes, green (spring) onions, mint and parsley. Stir the couscous with a fork to separate the grains and break up any lumps. Add the couscous to the serving bowl and mix all the ingredients thoroughly. Pour on the dressing and mix again thoroughly. Serve at room temperature, or chilled. Per Serving (excluding unknown items): 227 Calories; 5g Fat (19.8% calories from fat); 7g Protein; 39g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 375mg Sodium. Exchanges: 2 Grain(Starch); 1 Vegetable; 0 Fruit; 1 Fat. NOTES : 4 points per serving. * Exported from MasterCook * Cream of Tomato Soup Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons olive oil 1 cup onion -- sliced 2 cloves garlic -- chopped 3 ounces basil leaves -- still on the stalk 1 sprig thyme -- fresh 1 bay leaf 2 1/2 tablespoons tomato paste 2 lb. tomatoes -- quartered and very ripe 1/2 teaspoon sugar 1 cup chicken broth, ff, reduced sodium 1/3 cup whipping cream, light Fresh basil leaves -- cut into thin strips, to garnish Heat a large saucepan with the oil and gently cook the onion for 3 mintutes, or until it is soft without being colored. Add the garlic, basil stalks, thyme, bay leaf, tomato paste and the fresh tomatoes. Season with the sugar, salt and black pepper. Pour in the chicken stock and bring to a boil, reduce the heat, cover and simmer for about 15 minutes. Discard the bay leaf. Puree in a blender or food processor and strain through a fine sieve. Return to the pan, stir in the cream or half-and-half and reheat gently without boiling. Check the seasoning. Serve the soup in bowls or one large soup dish, garnishing the top with strips of basil. Per Serving (excluding unknown items): 130 Calories; 9g Fat (59.3% calories from fat); 2g Protein; 12g Carbohydrate; 3g Dietary Fiber; 15mg Cholesterol; 73mg Sodium. Exchanges: 0 Grain(Starch); 2 Vegetable; 1 1/2 Fat; 0 Other Carbohydrates. Serving Ideas : If tomatoes are out of season and lack flavor, two 16-oz, cans of tomatoes can be used and will also give excellent results. NOTES : 3 points per serving. If you have never eaten fresh cream of tomato soup, you have to try this recipe! * Exported from MasterCook * Dilled Cucumbers and Tomatoes Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups cucumbers -- peeled 1 tablespoon oil -- peanut or light olive oil are good in this 1 oz spring onion -- sliced 1 clove garlic -- minced 6 oz tomatoes, whole -- cherry tomatoes, stemmed and halved 2 teaspoons dill -- or 1/2 teaspoon dried, minced 1/8 teaspoon salt 1/8 teaspoon pepper Halve cucumbers along their length. With the tip of a spoon, remove seeds. Slice cucumbers across into 1/4 in-thick slices. (You should have about 12-13 oz.) In a wok or frying pan heat oil. Add spring onion and garlic and stir-fry for 30 seconds. Add cucumbers; stir-fry for about 3 minutes, or till crisp-tender. Stir in tomatoes, dill, salt, and pepper. Cover and cook for 1 minute more, or till heated through. Per Serving (excluding unknown items): 33 Calories; 2g Fat (60.8% calories from fat); 1g Protein; 3g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 49mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Vegetable; 1/2 Fat. NOTES : This great recipe is ZERO points per serving! * Exported from MasterCook * Green Beans and Pan-Roasted Red Onions Recipe By : Serving Size : 14 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 5 cups water 1 pound green beans -- trimmed 1 tablespoon olive oil 2 cups onions -- about 3 medium,each cut into 8 wedges, use red onions for this recipe 1/2 cup chicken broth, ff, reduced sodium 1 tablespoon balsamic vinegar 2 teaspoons brown sugar 1/4 teaspoon salt 1/4 teaspoon black pepper Bring water to a boil in a large saucepan; add beans. Cook 6 minutes or until crisp-tender. Drain; keep warm. Heat oil in a large nonstick skillet over medium-high heat. Add onions; sauté 8 minutes or until browned. Add broth; cook 3 minutes, stirring occasionally. Stir in vinegar and remaining ingredients. Stir in beans; cover and cook 2 minutes. Per Serving (excluding unknown items): 28 Calories; 1g Fat (30.5% calories from fat); 1g Protein; 5g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 43mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates. NOTES : Beans may be cut into small pieces, if desired. This recipe looks beautiful, tastes great, and is ZERO points per serving! * Exported from MasterCook * Mashed Potato Timbales Recipe By : Serving Size : 12 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 pounds potatoes -- peeled and cubed 1 tablespoon butter 1 tablespoon onion -- grated 8 ounces ricotta cheese, part skim milk 8 ounces sour cream, light 1/2 teaspoon salt 1 teaspoon garlic powder 1/2 teaspoon rosemary -- dried, crushed 1/4 teaspoon pepper 2 egg whites 2 tablespoons dry bread crumbs Place potatoes in a saucepan and cover with water; bring to a boil. Reduce heat; cover and cook for 20-25 minutes or until tender. Drain. Mash potatoes with butter and onion until small lumps of potato remain; set aside. In a mixing bowl, beat ricotta cheese, sour cream, salt, garlic powder, rosemary and pepper until smooth. In a small bowl, beat egg whites until frothy; fold into cheese mixture. Fold into potato mixture. Generously coat muffin cups with nonstick spray; evenly sprinkle muffin cups with bread crumbs. Fill with potato mixture; smooth tops. Bake, uncovered, at 425 degrees F for 27-30 minutes or until edges of potatoes are lightly browned. Cool for 15 minutes. Loosen timbales from sides of muffin cups; invert onto a baking sheet to remove. Description: "If you are looking for a fancy looking, different way to cook potatoes, this is it!" Per Serving (excluding unknown items): 124 Calories; 3g Fat (21.1% calories from fat); 5g Protein; 20g Carbohydrate; 2g Dietary Fiber; 10mg Cholesterol; 151mg Sodium. Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 1/2 Fat; 0 Other Carbohydrates. NOTES : 2 points per serving so if you really want them, you can plan for two servings! * Exported from MasterCook * Sicilian Vegetable Stew Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 lb eggplants, whole -- about 2 medium 1 lb onions -- thinly sliced 3 tablespoons olive oil 1 lb ripe tomatoes -- seeded and cut into strips 2 tablespoons capers -- drained 1/4 cup celery -- chopped (2 to 3 ribs) 6 oz olives -- pitted 1/3 cup vinegar -- any kind you like 1 teaspoon sugar Wash the eggplants, cut them into small pieces, put them into a large strainer and sprinkle with salt. Set aside to drain for at least 1 hour. Meanwhile, combine the onions with one-third of the olive oil in a wide, shallow pan. Cook until golden. Add the tomatoes, capers, celery and olives. Mix well and cook for 15 minutes, set aside. Rinse the eggplant and dry completely. Heat the remaining oil in a skillet over high heat. When the oil reaches its maximum temperature, add the eggplant pieces and fry until well browned. Drain. Stir the eggplant into the tomato mixture. Sprinkle on the vinegar and sugar and return to low heat. Cook until the vinegar completely evaporates. Serve cold. Per Serving (excluding unknown items): 255 Calories; 15g Fat (50.4% calories from fat); 4g Protein; 30g Carbohydrate; 9g Dietary Fiber; 0mg Cholesterol; 434mg Sodium. Exchanges: 4 1/2 Vegetable; 0 Fruit; 3 Fat; 0 Other Carbohydrates. NOTES : 6 points per serving. * Exported from MasterCook * Skewered New Potatoes and Onions Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- For Vegetables: 2 lb red potatoes -- use the smallest ones you can find 6 oz pearl onions For Marinade: 2 tablespoons olive oil 2 tablespoons lime juice -- or lemon 1 tablespoon dill -- or 1 teaspoon dried 2 cloves garlic -- minced 1/4 teaspoon salt 1/4 teaspoon pepper FOR VEGETABLES: Cut any large potatoes in half. In a large saucepan cook potatoes in a small amount of boiling salted water for 10 minutes; drain. Cook onions in boiling salted water for 5 minutes; drain and rinse in cool water. Trim off stem end of each onion; pop off skins with fingers. Thread potatoes and onions alternately on six 12-inch skewers. Place in a shallow nonaluminium baking dish. FOR MARINADE: In a screw-top jar combine olive oil, lime or lemon juice, dill or dillweed, garlic, salt, and pepper. Cover and shake till combined. Pour marinade over vegetable skewers; let stand at room temperature for 1-2 hours, turning occasionally. Remove skewers from dish, reserving marinade. Cook skewered vegetables on an uncovered barbecue directly over medium-hot coals for 10-15 minutes, or 'til tender. To serve, remove vegetables from skewers. Toss with remaining marinade. Per Serving (excluding unknown items): 172 Calories; 5g Fat (24.0% calories from fat); 4g Protein; 30g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 167mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Vegetable; 0 Fruit; 1 Fat. NOTES : 3 points per serving. These are so great on a grill! * Exported from MasterCook * Spaghetti Squash with Fresh Tomato Sauce Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 pound spaghetti squash 2 pounds tomatoes 1 tablespoon olive oil 1/2 cup sliced green onions 4 cloves garlic -- roasted or one clove fresh, minced 2 tablespoons basil, fresh -- or 2 teaspoons dried, crushed 1 teaspoon salt 1 teaspoon sugar 1/4 teaspoon pepper Halve squash lengthwise; scoop out seeds. Place squash, cut-side down, in a baking dish. With a fork, pierce the skin all over. Bake in a preheated 350 degrees F oven for 30-40 minutes, or till tender. Meanwhile, for sauce, fill a large saucepan with water; bring to boiling. Core tomatoes; plunge into boiling water for 30 seconds to loosen skins. Transfer tomatoes to a colander; rinse with cool water. When tomatoes are cool enough to handle, remove skin. Halve peeled tomatoes crosswise. Squeeze out seeds; discard. Chop tomatoes; set aside. In a large skillet heat oil; cook and stir green onions and garlic for 2 minutes. Add tomatoes, basil, salt, sugar, and pepper. Bring to boiling; reduce heat. Simmer, uncovered, for about 5 minutes, or till mixture is of desired consistency. Using a fork, separate the squash pulp into strands; mound on a serving platter. Spoon tomato sauce over squash. Per Serving (excluding unknown items): 128 Calories; 4g Fat (25.0% calories from fat); 3g Protein; 24g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 408mg Sodium. Exchanges: 0 Grain(Starch); 4 1/2 Vegetable; 1/2 Fat; 0 Other Carbohydrates. NOTES : This makes 6 very large serving. 3 points per serving and I like to add a point for some freshly grated parmesan. * Exported from MasterCook * Tabouleh Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup bulgur 1 cup water 3/4 cup pine nuts 1 cup mint leaves -- finely chopped 2 cups parsley -- finely chopped 2 cups tomatoes -- chopped 1/4 cup cucumber -- peeled, seeded and chopped 1/4 cup scallions -- finely chopped 2 tablespoons lemon juice 2 cloves garlic -- finely chopped 1/4 cup olive oil Preheat oven to 350 degrees F. Soak cracked wheat in the water for twenty minutes. Place pine nuts on a baking sheet and toast in oven for 5 minutes. Remove from oven and allow to cool. Place mint, parsley, tomatoes, cucumber and scallions in a large bowl. In a separate bowl combine the lemon juice, salt and garlic. Slowly whisk in the oil. Stir in pepper. Add cracked wheat and pine nuts to parsley mixture. Pour on the dressing and toss well. The dressing and parsley mixtures can be prepared up to 3 hours ahead and combined just before serving. Per Serving (excluding unknown items): 228 Calories; 18g Fat (67.3% calories from fat); 7g Protein; 13g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 25mg Sodium. Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 3 Fat. NOTES : 5 points per serving. * Exported from MasterCook * Vegetable Couscous Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon cooking oil 1 cup onion -- cut into thin slices 1/2 cup carrots -- cut into thin slices 1 bulb fennel -- cored and cut into 1-inch pieces 3/4 pound eggplant, whole -- cut into 1/2-inch pieces 4 cloves garlic -- minced 1 jalapeno pepper -- including seeds and ribs, cut diagonally into thin slices 1/4 cup tomato paste 2 teaspoons coriander -- ground 1 1/2 teaspoons caraway seeds 2 1/4 teaspoons salt 1/4 teaspoon black pepper 5 1/2 cups water 4 ounces chickpeas -- canned, drained 2 cups couscous, cooked In a large saucepan, heat the oil over moderate heat. Add the onion, carrots, fennel, eggplant, garlic, and jalapeno. Cook, covered, until the vegetables start to soften, about 10 minutes. Stir in the tomato paste, coriander, caraway seeds, 2 teaspoons of the salt, and the black pepper. Cook, stirring, for 1 minute. Add 3 1/2 cups of the water and bring to a boil. Reduce the heat and simmer, uncovered, until the vegetables are tender, about 15 minutes. Add the chickpeas and simmer 2 minutes longer. Meanwhile, in a medium saucepan, bring the remaining 2 cups of water to a boil. Add the remaining 1/4 teaspoon salt and the couscous. Cover. Remove the pot from the heat and let the couscous stand for 5 minutes. Fluff with a fork. Serve the stew with its broth over the couscous. Per Serving (excluding unknown items): 290 Calories; 6g Fat (17.2% calories from fat); 11g Protein; 51g Carbohydrate; 11g Dietary Fiber; 0mg Cholesterol; 1370mg Sodium. Exchanges: 2 1/2 Grain(Starch); 1/2 Lean Meat; 2 1/2 Vegetable; 1 Fat. NOTES : This comes in at 6 points per serving. It is so filling, I would use it as a main course.
  21. John, I am so blown away by your story! Granted, you have a long way to go but you are so far down the road that I just don't see you doing anything but getting healthier. I too had trouble with admitting my actual highest weight which was 270 pounds back in 2002. When I finally did here at BCB, it was such a relief and it also gave me one more thing to be accountable to.....that siggy line that needs to go down each and every week. I feel the way that you do about the Loser show and I love your post so much it is going in my panic journal! Congratulations and continued success.
  22. Thank you all and it is nice to know that there are those out there that actually use these recipes!
  23. Added 1/4/06 Hi everyone. I spent a lot of time going through various chicken recipes to find a variety of ethnic ones for you to try. I hope that some of them look interesting enough for you to try them. The pork recipe was added because it is a South American version of the the last recipe which is a Thai chicken recipe. * Exported from MasterCook * This is so good! It is well worth the effort to make it. I used Canadian bacon instead of smoked ham and reduced the oil by half. It was still a great new way to eat Chicken and Rice! Arroz con Pollo Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon olive oil 1 pound chicken breast, no skin, no bone, R-T-C 1/2 teaspoon salt 1/2 teaspoon black pepper 2 ounces Canadian bacon -- cut into 1/4-inch dice 1 small onion -- chopped 2 cloves garlic -- minced 1 red bell pepper -- chopped 1 green bell pepper -- chopped 1 3/4 cups canned tomatoes -- drained and chopped 1 tablespoon tomato paste 2 cups chicken broth, ff, reduced sodium 1 1/2 cups rice -- preferably long-grain 2 tablespoons chopped fresh parsley In a large, deep frying pan, heat the oil over moderately high heat. Season the chicken with 1/4 teaspoon each of the salt and pepper. Cook the chicken, turning, until well browned, about 8 minutes in all. Remove. Pour off all but 2 tablespoons of the fat from the pan. Reduce the heat to moderately low. Add the ham, onion, and garlic to the pan and cook, stirring occasionally, until the onion starts to soften, about 2 minutes. Add the bell peppers and cook, stirring occasionally, until they start to soften, about 3 minutes longer. Add the tomatoes, tomato paste, broth, and the remaining 1/4 teaspoon salt and 1/4 teaspoon of the pepper and bring to a simmer. Stir in the rice and add the chicken in an even layer. Simmer, partially covered, over moderately low heat until the chicken and rice are just done, 20 to 25 minutes. Sprinkle with parsley. Per Serving (excluding unknown items): 329 Calories; 5g Fat (15.0% calories from fat); 24g Protein; 45g Carbohydrate; 3g Dietary Fiber; 51mg Cholesterol; 482mg Sodium. Exchanges: 2 1/2 Grain(Starch); 2 1/2 Lean Meat; 1 1/2 Vegetable; 1/2 Fat. NOTES : 6 points per serving. * Exported from MasterCook * If you are expecting the crunch of the fried version then don't try this but if you expect a great lower point version with the same flavor as the fried variety, this is for you! Baked Chimichangas Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 cups cooked chicken breast half -- shredded 1 cup salsa 1 small onion -- chopped 3/4 teaspoon ground cumin 1/2 teaspoon dried oregano 6 tortilla, whole wheat 96% fat free flour -- 10" size 3/4 cup cheddar cheese, lowfat -- shredded 1 cup chicken broth, ff, reduced sodium 2 teaspoons chicken bouillion granules -- reduced sodium 1/8 teaspoon pepper 1/4 cup flour 1 cup half-and-half, fat free 1 can green chili peppers -- (4 ounces)diced In a nonstick skillet, simmer chicken, salsa, onion, cumin and oregano until heated through and most of the liquid has evaporated. Place 1/2 cup down the center of each tortilla; top with 2 tablespoons cheese. Fold sides and ends over filling and roll up. Place seam side down in a 13-in. x 9-in. x 2-in. baking dish coated with nonstick cooking spray. Bake, uncovered, at 425 degrees F for 15 minutes or until lightly browned. Meanwhile, in a saucepan, heat the broth, bouillon and pepper until bouillon is dissolved. Combine flour and cream until smooth; stir into the broth. Bring to a boil; cook and stir for 2 minutes or until thickened. Stir in chilies and heat through. To serve, cut chimichangas in half; spoon sauce over the top. Per Serving (excluding unknown items): 391 Calories; 10g Fat (23.7% calories from fat); 33g Protein; 39g Carbohydrate; 3g Dietary Fiber; 70mg Cholesterol; 752mg Sodium. Exchanges: 1/2 Grain(Starch); 4 Lean Meat; 1 Vegetable; 1/2 Non-Fat Milk; 0 Fat. NOTES : 8 points per serving. These are yummy and worth the effort. * Exported from MasterCook * This is a great CORE or FLORE recipe too! Chicken and Zucchini Couscous Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon olive oil 12 ounces chicken breast, no skin, no bone, R-T-C -- quartered 1/2 teaspoon salt 1 cup onion -- chopped 4 cloves garlic -- chopped 1 tablespoon ginger root -- minced 1/2 teaspoon paprika 3/4 teaspoon ground cumin 1/2 teaspoon dried oregano 1/4 teaspoon cayenne pepper 1/4 teaspoon ground turmeric 1 1/2 cups chicken broth, ff, reduced sodium 1 cup tomatoes, low sodium -- crused variety 1 cup chickpeas, canned -- drained and rinsed 1 cup zucchini -- cut into 1/4-inch slices 3 tablespoons fresh parsley -- chopped 1 tablespoon lemon juice 4 cups couscous, cooked In a large pot, heat the oil over moderately high heat. Season the chicken pieces with 1/4 teaspoon of the salt and add them to the pot. Cook, turning, until browned, about 8 minutes in all. Remove. Pour off all but 1 tablespoon fat from the pot. Reduce the heat to moderately low. Add the onion to the pot and cook, stirring occasionally, until translucent, about 5 minutes. Add the garlic, ginger, paprika, cumin, oregano, cayenne, and turmeric and cook, stirring, for 30 seconds. Add the broth, tomatoes, and the remaining 1 1/4 teaspoons of salt, scraping the bottom of the pot to dislodge any browned bits. Add the chicken thighs and drumsticks. Bring to a simmer and cook, covered, for 10 minutes. Add the chicken breasts with any accumulated juices, the chickpeas, and the zucchini and bring back to a simmer. Cook, covered, until the chicken and zucchini are just done, about 12 minutes longer. Add the parsley and lemon juice and serve over the couscous. Per Serving (excluding unknown items): 420 Calories; 7g Fat (14.9% calories from fat); 30g Protein; 59g Carbohydrate; 7g Dietary Fiber; 52mg Cholesterol; 511mg Sodium. Exchanges: 3 1/2 Grain(Starch); 2 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1 Fat. NOTES : 8 points per serving with 1 cup of couscous. I find I can't eat that much. This recipe is 6 points per serving with 1/2 cup of the couscous. * Exported from MasterCook * This is a heartier, more European version of Italian caccatori. Chicken Chasseur Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon cooking oil 12 ounces chicken breasts without skin 1/2 teaspoon salt 1/2 teaspoon black pepper 1 tablespoon butter 1 cup onion -- chopped 3/4 pound mushrooms -- sliced 2 cloves garlic -- minced 1 1/2 teaspoons flour 2/3 cup chicken broth, ff, reduced sodium 1 cup crushed tomatoes -- drained 1/4 teaspoon dried thyme 2 tablespoons fresh parsley -- chopped In a large, deep frying pan, heat the oil over moderately high heat. Season the chicken with 1/4 teaspoon each of the salt and pepper and add to the pan. Cook until browned, turning, about 8 minutes in all. Remove. Pour off all but 1 tablespoon fat from the pan. Add the butter to the pan and reduce the heat to moderately low. Add the onion and cook, stirring occasionally, until translucent, about 5 minutes. Raise the heat to moderately high. Add the mushrooms, garlic, and 1/4 teaspoon of the salt. Cook, stirring frequently, until the vegetables are browned, about 5 minutes. Add the flour and cook, stirring, for 30 seconds. Stir in the vermouth and bring back to a simmer. Stir in the broth, tomatoes, thyme, and the remaining 1/2 teaspoon salt. Add the chicken and any accumulated juices. Reduce the heat; simmer, covered, until the chicken is done, about 10 minutes. Stir in the parsley and the remaining 1/4 teaspoon pepper. Per Serving (excluding unknown items): 193 Calories; 8g Fat (34.9% calories from fat); 19g Protein; 13g Carbohydrate; 3g Dietary Fiber; 47mg Cholesterol; 427mg Sodium. Exchanges: 0 Grain(Starch); 2 Lean Meat; 2 1/2 Vegetable; 1 1/2 Fat. Serving Ideas : Good served over whole grains. NOTES : 4 points per serving. * Exported from MasterCook * This is a filling version of goulash without the trouble of cutting up the meat! Chicken Goulash Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon cooking oil 8 chicken thighs, no skin, R-T-C 1/2 teaspoon salt 1 cup onion -- chopped 1 cup carrots -- cut into 1/4-inch slices 1/2 cup celery -- cut into 1/4-inch slices 2 cloves garlic -- minced 2 tablespoons paprika 1 tablespoon flour 1/8 teaspoon cayenne 1 1/2 cups chicken broth, ff, reduced sodium 1 1/2 cups crushed tomatoes 1/4 teaspoon dried thyme 1 bay leaf 2 tablespoons fresh parsley -- chopped 1/4 teaspoon black pepper In a large, heavy pot, heat the oil over moderately high heat. Season the chicken with 1/4 teaspoon of the salt and add it to the pan. Cook the chicken until browned, turning, about 8 minutes in all. Remove. Pour off all but 1 tablespoon fat from the pan. Add the onion, carrots, celery, and garlic to the pan. Reduce the heat to moderate and cook, stirring occasionally, until the onion is translucent, about 5 minutes. Reduce the heat to moderately low and add the paprika, flour, and cayenne to the pan. Cook, stirring, for 30 seconds. Stir in the broth, tomatoes, the remaining 1 1/4 teaspoons salt, the thyme, and the bay leaf. Add the chicken and bring to a simmer. Reduce the heat and simmer, partially covered, until the chicken is done, about 20 minutes. Remove the bay leaf and add the parsley and black pepper. Per Serving (excluding unknown items): 237 Calories; 11g Fat (39.7% calories from fat); 19g Protein; 18g Carbohydrate; 5g Dietary Fiber; 57mg Cholesterol; 468mg Sodium. Exchanges: 0 Grain(Starch); 2 Lean Meat; 2 1/2 Vegetable; 1 Fat. NOTES : 4 points per serving. * Exported from MasterCook * If you want to try something smooth and rich and decadent tasting without it being decadent then you have to try this poached chicken. It is a staple in Chinese cooking and you are supposed to save the broth and re-use it each time you poach the chicken. I can't do that because it is too good so I use it as a sauce. Chinese Poached Chicken Breasts with Star Anise Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 1/2 cups chicken broth, ff, reduced sodium 2 carrots -- cut diagonally into 1/2-inch slices 6 scallions including green tops -- 5 cut into 4-inch lengths, 1 chopped 1 slice fresh ginger -- (6 1/2 inch) smashed, plus 2 tablespoons minced fresh ginger 4 cloves garlic -- smashed 1/4 cup brown sugar -- preferably dark 1/4 cup soy sauce 5 whole star anise 3 cinnamon sticks 6 black peppercorns 1/4 teaspoon salt 1/4 cup water -- *see Note 12 ounces chicken breast, no skin, no bone, R-T-C In a large saucepan, combine the broth, carrots, the 5 scallions, the smashed ginger, the garlic, brown sugar, soy sauce, star anise, cinnamon sticks, peppercorns, and salt. Bring to a boil, reduce the heat, and simmer, covered, for 20 minutes. Add the sherry or water if you prefer as I do and chicken and bring back to a simmer over moderately low heat, covered. Turn the chicken and simmer, covered, until the chicken is just done, about 5 minutes. With a slotted spoon, transfer the chicken, carrots, and star anise to large shallow bowls. Strain the broth and add the minced ginger and 2 tablespoons of the chopped scallion. Ladle the broth over the chicken and top with the remaining chopped scallion. Per Serving (excluding unknown items): 223 Calories; 4g Fat (15.1% calories from fat); 22g Protein; 28g Carbohydrate; 8g Dietary Fiber; 52mg Cholesterol; 1230mg Sodium. Exchanges: 1 Grain(Starch); 2 1/2 Lean Meat; 1 1/2 Vegetable; 1/2 Fat; 1/2 Other Carbohydrates. NOTES : * you can use dry sherry but be sure to add the nutritional info to your recipe. 4 points per serving. * Exported from MasterCook * This is a really good, stick to your ribs meal that will surprise you in how good it tastes. South American Peanut Pork Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon canola oil 3 cloves minced garlic -- (3 to 4) 1 cup onion -- chopped 1/2 cup red bell pepper -- chopped 1/2 cup carrots -- chopped 1 pound pork tenderloin -- cut into 1/2 inch cubes 1/2 tablespoon paprika 1/2 tablespoon Splenda 1/2 teaspoon ground cumin 1/4 teaspoon cayenne pepper -- or more to taste 3 cups chicken broth, ff, reduced sodium 1/2 cup peanut butter -- creamy In a large saucepan, heat the Crisco Canola Oil over medium heat. Add the garlic, onion, bell pepper, and carrots. Saute about 2 minutes, stirring often. Add the pork, paprika, sugar, cumin, and cayenne pepper. Add salt and pepper to taste. Brown the pork on all sides. Add the chicken stock, scraping the bottom and sides of the pan to deglaze it. Add the Jif extra creamy peanut butter and bring to a boil, stirring constantly. Reduce the heat and simmer, stirring occasionally, for about 25 minutes until the pork is tender. Taste, and add salt and pepper if desired. Serve with rice. Per Serving (excluding unknown items): 261 Calories; 16g Fat (53.6% calories from fat); 22g Protein; 9g Carbohydrate; 2g Dietary Fiber; 49mg Cholesterol; 144mg Sodium. Exchanges: 1/2 Grain(Starch); 3 Lean Meat; 1 Vegetable; 2 1/2 Fat. NOTES : 6 points per serving. The fat is rather high with 16g per serving but remember that the majority of the fat comes from the peanut butter in the recipe. * Exported from MasterCook * This one is the Thai version of the pork above and if you add the rice or noodles to that one, the points are about the same. Spaghetti with Chicken and Thai Peanut Sauce Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 teaspoon soy sauce, low sodium 3 tablespoons soy sauce, low sodium 2 teaspoons lime juice 2 tablespoons lime juice 1 tablespoon oil -- plus 1 tablespoon more if needed 4 cloves garlic -- minced 3/4 teaspoon ground ginger 12 ounces chicken breast, no skin, no bone, R-T-C 1/3 cup peanut butter -- preferably chunky 3/4 cup chicken broth, ff, reduced sodium 1/2 teaspoon sugar 1/2 teaspoon salt 1/8 teaspoon red pepper flakes -- or to taste 8 ounces spaghetti 3 scallions -- chopped, green tops included In a medium, shallow glass dish or stainless-steel pan, combine the 3 tablespoons soy sauce, the 2 tablespoons lime juice, 1 tablespoon of the oil, the garlic, and the ginger. Add the chicken; turn to coat. Let marinate at least 10 minutes. Meanwhile, in a medium, stainless-steel saucepan, combine the remaining 1 teaspoon soy sauce and 2 teaspoons lime juice, the peanut butter, broth, sugar, salt, and red-pepper flakes. Pour the marinade from the chicken into the saucepan and bring just to a simmer over moderate heat, whisking until smooth. Heat a grill pan over moderate heat. Cook the chicken until browned and just done, 4 to 5 minutes per side. Remove the chicken from the pan and let it rest for 5 minutes. Cut crosswise into 1/4-inch slices. Alternatively, heat the remaining 1 tablespoon oil in a heavy frying pan. Cook and slice the chicken in the same way. In a large pot of boiling, salted water, cook the spaghetti until just done, about 12 minutes. Drain the pasta and toss with the peanut sauce, chicken, and scallions. Per Serving (excluding unknown items): 490 Calories; 18g Fat (31.9% calories from fat); 33g Protein; 51g Carbohydrate; 3g Dietary Fiber; 52mg Cholesterol; 919mg Sodium. Exchanges: 3 Grain(Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 2 1/2 Fat; 0 Other Carbohydrates. NOTES : This is a variation on the South American version of pork and peanut sauce. This one is chicken and is actually MORE points than the pork version. Both are very good. 10 points per serving. If you can't find any of these recipes when you come back to look, just check the sticky thread above for them. I always post my recipes with pictures to that thread so they aren't lost.
  24. Hi everyone. I spent a lot of time going through various chicken recipes to find a variety of ethnic ones for you to try. I hope that some of them look interesting enough for you to try them. The pork recipe was added because it is a South American version of the the last recipe which is a Thai chicken recipe. * Exported from MasterCook * This is so good! It is well worth the effort to make it. I used Canadian bacon instead of smoked ham and reduced the oil by half. It was still a great new way to eat Chicken and Rice! Arroz con Pollo Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon olive oil 1 pound chicken breast, no skin, no bone, R-T-C 1/2 teaspoon salt 1/2 teaspoon black pepper 2 ounces Canadian bacon -- cut into 1/4-inch dice 1 small onion -- chopped 2 cloves garlic -- minced 1 red bell pepper -- chopped 1 green bell pepper -- chopped 1 3/4 cups canned tomatoes -- drained and chopped 1 tablespoon tomato paste 2 cups chicken broth, ff, reduced sodium 1 1/2 cups rice -- preferably long-grain 2 tablespoons chopped fresh parsley In a large, deep frying pan, heat the oil over moderately high heat. Season the chicken with 1/4 teaspoon each of the salt and pepper. Cook the chicken, turning, until well browned, about 8 minutes in all. Remove. Pour off all but 2 tablespoons of the fat from the pan. Reduce the heat to moderately low. Add the ham, onion, and garlic to the pan and cook, stirring occasionally, until the onion starts to soften, about 2 minutes. Add the bell peppers and cook, stirring occasionally, until they start to soften, about 3 minutes longer. Add the tomatoes, tomato paste, broth, and the remaining 1/4 teaspoon salt and 1/4 teaspoon of the pepper and bring to a simmer. Stir in the rice and add the chicken in an even layer. Simmer, partially covered, over moderately low heat until the chicken and rice are just done, 20 to 25 minutes. Sprinkle with parsley. Per Serving (excluding unknown items): 329 Calories; 5g Fat (15.0% calories from fat); 24g Protein; 45g Carbohydrate; 3g Dietary Fiber; 51mg Cholesterol; 482mg Sodium. Exchanges: 2 1/2 Grain(Starch); 2 1/2 Lean Meat; 1 1/2 Vegetable; 1/2 Fat. NOTES : 6 points per serving. * Exported from MasterCook * If you are expecting the crunch of the fried version then don't try this but if you expect a great lower point version with the same flavor as the fried variety, this is for you! Baked Chimichangas Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 cups cooked chicken breast half -- shredded 1 cup salsa 1 small onion -- chopped 3/4 teaspoon ground cumin 1/2 teaspoon dried oregano 6 tortilla, whole wheat 96% fat free flour -- 10" size 3/4 cup cheddar cheese, lowfat -- shredded 1 cup chicken broth, ff, reduced sodium 2 teaspoons chicken bouillion granules -- reduced sodium 1/8 teaspoon pepper 1/4 cup flour 1 cup half-and-half, fat free 1 can green chili peppers -- (4 ounces)diced In a nonstick skillet, simmer chicken, salsa, onion, cumin and oregano until heated through and most of the liquid has evaporated. Place 1/2 cup down the center of each tortilla; top with 2 tablespoons cheese. Fold sides and ends over filling and roll up. Place seam side down in a 13-in. x 9-in. x 2-in. baking dish coated with nonstick cooking spray. Bake, uncovered, at 425 degrees F for 15 minutes or until lightly browned. Meanwhile, in a saucepan, heat the broth, bouillon and pepper until bouillon is dissolved. Combine flour and cream until smooth; stir into the broth. Bring to a boil; cook and stir for 2 minutes or until thickened. Stir in chilies and heat through. To serve, cut chimichangas in half; spoon sauce over the top. Per Serving (excluding unknown items): 391 Calories; 10g Fat (23.7% calories from fat); 33g Protein; 39g Carbohydrate; 3g Dietary Fiber; 70mg Cholesterol; 752mg Sodium. Exchanges: 1/2 Grain(Starch); 4 Lean Meat; 1 Vegetable; 1/2 Non-Fat Milk; 0 Fat. NOTES : 8 points per serving. These are yummy and worth the effort. * Exported from MasterCook * This is a great CORE or FLORE recipe too! Chicken and Zucchini Couscous Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon olive oil 12 ounces chicken breast, no skin, no bone, R-T-C -- quartered 1/2 teaspoon salt 1 cup onion -- chopped 4 cloves garlic -- chopped 1 tablespoon ginger root -- minced 1/2 teaspoon paprika 3/4 teaspoon ground cumin 1/2 teaspoon dried oregano 1/4 teaspoon cayenne pepper 1/4 teaspoon ground turmeric 1 1/2 cups chicken broth, ff, reduced sodium 1 cup tomatoes, low sodium -- crused variety 1 cup chickpeas, canned -- drained and rinsed 1 cup zucchini -- cut into 1/4-inch slices 3 tablespoons fresh parsley -- chopped 1 tablespoon lemon juice 4 cups couscous, cooked In a large pot, heat the oil over moderately high heat. Season the chicken pieces with 1/4 teaspoon of the salt and add them to the pot. Cook, turning, until browned, about 8 minutes in all. Remove. Pour off all but 1 tablespoon fat from the pot. Reduce the heat to moderately low. Add the onion to the pot and cook, stirring occasionally, until translucent, about 5 minutes. Add the garlic, ginger, paprika, cumin, oregano, cayenne, and turmeric and cook, stirring, for 30 seconds. Add the broth, tomatoes, and the remaining 1 1/4 teaspoons of salt, scraping the bottom of the pot to dislodge any browned bits. Add the chicken thighs and drumsticks. Bring to a simmer and cook, covered, for 10 minutes. Add the chicken breasts with any accumulated juices, the chickpeas, and the zucchini and bring back to a simmer. Cook, covered, until the chicken and zucchini are just done, about 12 minutes longer. Add the parsley and lemon juice and serve over the couscous. Per Serving (excluding unknown items): 420 Calories; 7g Fat (14.9% calories from fat); 30g Protein; 59g Carbohydrate; 7g Dietary Fiber; 52mg Cholesterol; 511mg Sodium. Exchanges: 3 1/2 Grain(Starch); 2 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1 Fat. NOTES : 8 points per serving with 1 cup of couscous. I find I can't eat that much. This recipe is 6 points per serving with 1/2 cup of the couscous. * Exported from MasterCook * This is a heartier, more European version of Italian caccatori. Chicken Chasseur Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon cooking oil 12 ounces chicken breasts without skin 1/2 teaspoon salt 1/2 teaspoon black pepper 1 tablespoon butter 1 cup onion -- chopped 3/4 pound mushrooms -- sliced 2 cloves garlic -- minced 1 1/2 teaspoons flour 2/3 cup chicken broth, ff, reduced sodium 1 cup crushed tomatoes -- drained 1/4 teaspoon dried thyme 2 tablespoons fresh parsley -- chopped In a large, deep frying pan, heat the oil over moderately high heat. Season the chicken with 1/4 teaspoon each of the salt and pepper and add to the pan. Cook until browned, turning, about 8 minutes in all. Remove. Pour off all but 1 tablespoon fat from the pan. Add the butter to the pan and reduce the heat to moderately low. Add the onion and cook, stirring occasionally, until translucent, about 5 minutes. Raise the heat to moderately high. Add the mushrooms, garlic, and 1/4 teaspoon of the salt. Cook, stirring frequently, until the vegetables are browned, about 5 minutes. Add the flour and cook, stirring, for 30 seconds. Stir in the vermouth and bring back to a simmer. Stir in the broth, tomatoes, thyme, and the remaining 1/2 teaspoon salt. Add the chicken and any accumulated juices. Reduce the heat; simmer, covered, until the chicken is done, about 10 minutes. Stir in the parsley and the remaining 1/4 teaspoon pepper. Per Serving (excluding unknown items): 193 Calories; 8g Fat (34.9% calories from fat); 19g Protein; 13g Carbohydrate; 3g Dietary Fiber; 47mg Cholesterol; 427mg Sodium. Exchanges: 0 Grain(Starch); 2 Lean Meat; 2 1/2 Vegetable; 1 1/2 Fat. Serving Ideas : Good served over whole grains. NOTES : 4 points per serving. * Exported from MasterCook * This is a filling version of goulash without the trouble of cutting up the meat! Chicken Goulash Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon cooking oil 8 chicken thighs, no skin, R-T-C 1/2 teaspoon salt 1 cup onion -- chopped 1 cup carrots -- cut into 1/4-inch slices 1/2 cup celery -- cut into 1/4-inch slices 2 cloves garlic -- minced 2 tablespoons paprika 1 tablespoon flour 1/8 teaspoon cayenne 1 1/2 cups chicken broth, ff, reduced sodium 1 1/2 cups crushed tomatoes 1/4 teaspoon dried thyme 1 bay leaf 2 tablespoons fresh parsley -- chopped 1/4 teaspoon black pepper In a large, heavy pot, heat the oil over moderately high heat. Season the chicken with 1/4 teaspoon of the salt and add it to the pan. Cook the chicken until browned, turning, about 8 minutes in all. Remove. Pour off all but 1 tablespoon fat from the pan. Add the onion, carrots, celery, and garlic to the pan. Reduce the heat to moderate and cook, stirring occasionally, until the onion is translucent, about 5 minutes. Reduce the heat to moderately low and add the paprika, flour, and cayenne to the pan. Cook, stirring, for 30 seconds. Stir in the broth, tomatoes, the remaining 1 1/4 teaspoons salt, the thyme, and the bay leaf. Add the chicken and bring to a simmer. Reduce the heat and simmer, partially covered, until the chicken is done, about 20 minutes. Remove the bay leaf and add the parsley and black pepper. Per Serving (excluding unknown items): 237 Calories; 11g Fat (39.7% calories from fat); 19g Protein; 18g Carbohydrate; 5g Dietary Fiber; 57mg Cholesterol; 468mg Sodium. Exchanges: 0 Grain(Starch); 2 Lean Meat; 2 1/2 Vegetable; 1 Fat. NOTES : 4 points per serving. * Exported from MasterCook * If you want to try something smooth and rich and decadent tasting without it being decadent then you have to try this poached chicken. It is a staple in Chinese cooking and you are supposed to save the broth and re-use it each time you poach the chicken. I can't do that because it is too good so I use it as a sauce. Chinese Poached Chicken Breasts with Star Anise Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 1/2 cups chicken broth, ff, reduced sodium 2 carrots -- cut diagonally into 1/2-inch slices 6 scallions including green tops -- 5 cut into 4-inch lengths, 1 chopped 1 slice fresh ginger -- (6 1/2 inch) smashed, plus 2 tablespoons minced fresh ginger 4 cloves garlic -- smashed 1/4 cup brown sugar -- preferably dark 1/4 cup soy sauce 5 whole star anise 3 cinnamon sticks 6 black peppercorns 1/4 teaspoon salt 1/4 cup water -- *see Note 12 ounces chicken breast, no skin, no bone, R-T-C In a large saucepan, combine the broth, carrots, the 5 scallions, the smashed ginger, the garlic, brown sugar, soy sauce, star anise, cinnamon sticks, peppercorns, and salt. Bring to a boil, reduce the heat, and simmer, covered, for 20 minutes. Add the sherry or water if you prefer as I do and chicken and bring back to a simmer over moderately low heat, covered. Turn the chicken and simmer, covered, until the chicken is just done, about 5 minutes. With a slotted spoon, transfer the chicken, carrots, and star anise to large shallow bowls. Strain the broth and add the minced ginger and 2 tablespoons of the chopped scallion. Ladle the broth over the chicken and top with the remaining chopped scallion. Per Serving (excluding unknown items): 223 Calories; 4g Fat (15.1% calories from fat); 22g Protein; 28g Carbohydrate; 8g Dietary Fiber; 52mg Cholesterol; 1230mg Sodium. Exchanges: 1 Grain(Starch); 2 1/2 Lean Meat; 1 1/2 Vegetable; 1/2 Fat; 1/2 Other Carbohydrates. NOTES : * you can use dry sherry but be sure to add the nutritional info to your recipe. 4 points per serving. * Exported from MasterCook * This is a really good, stick to your ribs meal that will surprise you in how good it tastes. South American Peanut Pork Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon canola oil 3 cloves minced garlic -- (3 to 4) 1 cup onion -- chopped 1/2 cup red bell pepper -- chopped 1/2 cup carrots -- chopped 1 pound pork tenderloin -- cut into 1/2 inch cubes 1/2 tablespoon paprika 1/2 tablespoon Splenda 1/2 teaspoon ground cumin 1/4 teaspoon cayenne pepper -- or more to taste 3 cups chicken broth, ff, reduced sodium 1/2 cup peanut butter -- creamy In a large saucepan, heat the Crisco Canola Oil over medium heat. Add the garlic, onion, bell pepper, and carrots. Saute about 2 minutes, stirring often. Add the pork, paprika, sugar, cumin, and cayenne pepper. Add salt and pepper to taste. Brown the pork on all sides. Add the chicken stock, scraping the bottom and sides of the pan to deglaze it. Add the Jif extra creamy peanut butter and bring to a boil, stirring constantly. Reduce the heat and simmer, stirring occasionally, for about 25 minutes until the pork is tender. Taste, and add salt and pepper if desired. Serve with rice. Per Serving (excluding unknown items): 261 Calories; 16g Fat (53.6% calories from fat); 22g Protein; 9g Carbohydrate; 2g Dietary Fiber; 49mg Cholesterol; 144mg Sodium. Exchanges: 1/2 Grain(Starch); 3 Lean Meat; 1 Vegetable; 2 1/2 Fat. NOTES : 6 points per serving. The fat is rather high with 16g per serving but remember that the majority of the fat comes from the peanut butter in the recipe. * Exported from MasterCook * This one is the Thai version of the pork above and if you add the rice or noodles to that one, the points are about the same. Spaghetti with Chicken and Thai Peanut Sauce Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 teaspoon soy sauce, low sodium 3 tablespoons soy sauce, low sodium 2 teaspoons lime juice 2 tablespoons lime juice 1 tablespoon oil -- plus 1 tablespoon more if needed 4 cloves garlic -- minced 3/4 teaspoon ground ginger 12 ounces chicken breast, no skin, no bone, R-T-C 1/3 cup peanut butter -- preferably chunky 3/4 cup chicken broth, ff, reduced sodium 1/2 teaspoon sugar 1/2 teaspoon salt 1/8 teaspoon red pepper flakes -- or to taste 8 ounces spaghetti 3 scallions -- chopped, green tops included In a medium, shallow glass dish or stainless-steel pan, combine the 3 tablespoons soy sauce, the 2 tablespoons lime juice, 1 tablespoon of the oil, the garlic, and the ginger. Add the chicken; turn to coat. Let marinate at least 10 minutes. Meanwhile, in a medium, stainless-steel saucepan, combine the remaining 1 teaspoon soy sauce and 2 teaspoons lime juice, the peanut butter, broth, sugar, salt, and red-pepper flakes. Pour the marinade from the chicken into the saucepan and bring just to a simmer over moderate heat, whisking until smooth. Heat a grill pan over moderate heat. Cook the chicken until browned and just done, 4 to 5 minutes per side. Remove the chicken from the pan and let it rest for 5 minutes. Cut crosswise into 1/4-inch slices. Alternatively, heat the remaining 1 tablespoon oil in a heavy frying pan. Cook and slice the chicken in the same way. In a large pot of boiling, salted water, cook the spaghetti until just done, about 12 minutes. Drain the pasta and toss with the peanut sauce, chicken, and scallions. Per Serving (excluding unknown items): 490 Calories; 18g Fat (31.9% calories from fat); 33g Protein; 51g Carbohydrate; 3g Dietary Fiber; 52mg Cholesterol; 919mg Sodium. Exchanges: 3 Grain(Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 2 1/2 Fat; 0 Other Carbohydrates. NOTES : This is a variation on the South American version of pork and peanut sauce. This one is chicken and is actually MORE points than the pork version. Both are very good. 10 points per serving.
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