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cybergranny

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Everything posted by cybergranny

  1. I think that you may have seen this post by icinglady over in the Mess Hall. It is wonderful even without the crust but you could always put it in a reduced fat graham cracker crust if you really wanted to. If you have trouble finding the actual recipe, try the WW website as it is a WW recipe. PM me if you don't have access to it and I will post the recipe here for you when I can. http://www.healthdiscovery.net/forums/showthread.php?t=90415
  2. I buy a large chunk of ginger and peel and grate the whole thing and freeze it in tablespoon measures in an ice cube tray. When it freezes well enough to be solid, I put them all in a zip bag. Then, when I need it, I don't even have to prep it first!
  3. LIsa, will you post your recipe and let me know if I can use fresh limes? I luckily live in Florida and there is NOTHING like fresh Key Limes! It is ALL about the filling for me too!
  4. Lisa, my family and I love pumpkin desserts! I do the same thing as you but I use brown sugar because it tastes richer and somehow is sweet enough with or without the cool whip! I have always liked the idea of using Splenda and making sure to add a bit of real sugar. It just makes all the difference in a dessert recipe.
  5. This reply is actually a post that I have added to this thread because it relates to the subject of this post. Energy Bars revisited I have, over time, played with this recipe. I have included below the basic recipe and then some of the variations. Be careful to look at the points. Some of them are 3 points. Each is better than the next and the variations you can come up with are only limited by your imagination. Any of the three point bars can be brought into the 2 point range by cutting them into 18 bars instead of 15. When cut in 15, they are quite large. I intended it that way so you could use them as a meal subsitute if necessary. The more you add into them, the more I think they should be cut into 18 whether they are 2 points or 3 because they are just very filling. Remember a couple of simple rules, unless it is for dietary reasons, DO NOT remove the flours, flax seeds, oatmeal, or craisins from the recipe or you will not get the full benefit of the bars. For women especially, the flax and cranberries are full of rewards for us. If you add other fruit, add it along with the craisins in the amount specified in the variation recipes. You can add any that you like. You can easily omit the Splenda from the recipe. It isn't necessary and is only there to add more sweetness for people who want to eat this as sweet snack or children. I find that they like the sweeter versions better. The other simple rule is to use the wax paper technique and when you take them out of the oven, let them cool for 10 minutes. Then, grab the wax paper and pull the whole batch out of the pan. Flip it upside down on a cutting board, remove the wax paper and let them cool. They are easier to cut upside down and unless you just have to have one warm from the oven, the chips don't ooze all over the place once they are cooled. They refrigerate well for at least 3 weeks and they freeze beautifully. I hope you enjoy the newer versions: * Exported from MasterCook * Cybergranny's Energy Bars - Apricot Recipe By : Serving Size : 15 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup flour, whole-grain wheat 1/4 cup soy flour 1 cup rolled oats 1/4 cup Splenda 1/4 cup brown sugar 1/2 teaspoon baking soda 1 cup applesauce, unsweetened 1/4 cup egg beaters® 99% egg substitute -- or 1 whole egg, or 2 egg whites 1 teaspoon almond extract 3 tablespoons flax seeds -- ground 1/4 teaspoon salt 1 cup dried cranberries 1/2 cup dried apricots -- chopped 1/3 cup white chocolate chips See directions for Cybergranny's Energy Bars, Basic - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 121 Calories; 3g Fat (21.0% calories from fat); 4g Protein; 21g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 93mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 1/2 Fruit; 1/2 Fat; 1/2 Other Carbohydrates. NOTES : These bars are 2 points apiece. * Exported from MasterCook * Cybergranny's Energy Bars - Pineapple Recipe By : Serving Size : 15 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup flour -- whole-grain wheat 1/4 cup soy flour 1 cup rolled oats 1/4 cup Splenda 1/4 cup brown sugar -- packed 1/2 teaspoon baking soda 1 cup applesauce -- unsweetened 1/4 cup egg beaters® 99% egg substitute -- or 1 whole egg or 2 egg whites 1 teaspoon vanilla extract 3 tablespoons flax seeds -- ground 1 cup dried cranberries 1/3 cup white chocolate chips 1/4 teaspoon salt 1/2 cup dried pineapple -- chopped 1/3 cup coconut flakes Combine flours, oats, sugars, salt, and ground flax seeds. At this point, you can put the mixture in a zip bag and freeze until you are ready to make the bars. I usually make up several double batches and freeze them. Add applesauce, egg (or subsitute) and vanilla. Mix well, scraping the bottom of the bowl. Stir in cranberries and chips. Line a 13x9 pan with wax paper, folding it up over the sides of the pan to use as a handle later. You may need to spray the pan lightly first with nonstick cooking spray. Bake at 350° for 20-22 minutes. It is very important that you do not overbake these bars. They will be too dry. If you use a glass pan, reduce the oven temperature to 325°. This recipe is easily doubled. Just use a large jelly roll pan or divide the batter between two 13x9 pans. Description: ""There are so many variations to this recipe, you are limited only by your imagination!"" - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 145 Calories; 4g Fat (21.1% calories from fat); 4g Protein; 26g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 98mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 1/2 Fruit; 1/2 Fat; 1/2 Other Carbohydrates. NOTES : These bars are 3 points per serving. * Exported from MasterCook * Cybergranny's Energy Bars - with Apples Recipe By : Serving Size : 15 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup flour -- whole-grain wheat 1/4 cup soy flour 1 cup rolled oats 1/4 cup Splenda 1/4 cup brown sugar -- packed 1/2 teaspoon baking soda 1 cup applesauce -- unsweetened 1/4 cup egg beaters® 99% egg substitute -- or 1 whole egg or 2 egg whites 1 teaspoon vanilla extract 3 tablespoons flax seeds -- ground 1 cup dried cranberries 1/3 cup chocolate chips -- a great sub is cinnamon chips for the chocolate, no change in point value 1/4 teaspoon salt 1/2 cup dried apples -- chopped Combine flours, oats, sugars, salt, and ground flax seeds. At this point, you can put the mixture in a zip bag and freeze until you are ready to make the bars. I usually make up several double batches and freeze them. Add applesauce, egg (or subsitute) and vanilla. Mix well, scraping the bottom of the bowl. Stir in cranberries and chips. Line a 13x9 pan with wax paper, folding it up over the sides of the pan to use as a handle later. You may need to spray the pan lightly first with nonstick cooking spray. Bake at 350° for 20-22 minutes. It is very important that you do not overbake these bars. They will be too dry. If you use a glass pan, reduce the oven temperature to 325°. This recipe is easily doubled. Just use a large jelly roll pan or divide the batter between two 13x9 pans. Description: ""There are so many variations to this recipe, you are limited only by your imagination!"" S(Internet Address): - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 122 Calories; 3g Fat (20.4% calories from fat); 3g Protein; 22g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 89mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 1/2 Fruit; 1/2 Fat; 1/2 Other Carbohydrates. NOTES : These bars are 2 points each. * Exported from MasterCook * Cybergranny's Energy Bars -Blueberry Recipe By : Serving Size : 15 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup flour -- whole-grain wheat 1/4 cup soy flour 1 cup rolled oats 1/4 cup Splenda 1/4 cup brown sugar -- packed 1/2 teaspoon baking soda 1 cup applesauce -- unsweetened 1/4 cup egg beaters® 99% egg substitute -- or 1 whole egg or 2 egg whites 1 teaspoon vanilla extract 3 tablespoons flax seeds -- ground 1 cup dried cranberries 1/3 cup chocolate chips 1/4 teaspoon salt 1/2 cup dried blueberries Combine flours, oats, sugars, salt, and ground flax seeds. At this point, you can put the mixture in a zip bag and freeze until you are ready to make the bars. I usually make up several double batches and freeze them. Add applesauce, egg (or subsitute) and vanilla. Mix well, scraping the bottom of the bowl. Stir in cranberries and chips. Line a 13x9 pan with wax paper, folding it up over the sides of the pan to use as a handle later. You may need to spray the pan lightly first with nonstick cooking spray. Bake at 350° for 20-22 minutes. It is very important that you do not overbake these bars. They will be too dry. If you use a glass pan, reduce the oven temperature to 325°. This recipe is easily doubled. Just use a large jelly roll pan or divide the batter between two 13x9 pans. Description: ""There are so many variations to this recipe, you are limited only by your imagination!"" S(Internet Address): - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 137 Calories; 3g Fat (18.5% calories from fat); 3g Protein; 25g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 86mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 1/2 Fruit; 1/2 Fat; 1/2 Other Carbohydrates. NOTES : These bars are 3 points per bar. * Exported from MasterCook * Cybergranny's Energy Bars, Basic Recipe By : Serving Size : 15 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup flour, whole-grain wheat 1/4 cup soy flour 1 cup rolled oats 1/4 cup Splenda 1/4 cup brown sugar -- packed 1/2 teaspoon baking soda 1 cup applesauce, unsweetened 1/4 cup egg beaters® 99% egg substitute -- or 1 whole egg, or 2 egg whites 1 teaspoon vanilla extract 3 tablespoons flax seeds -- ground 1 cup dried cranberries 1/3 cup chocolate chips 1/4 teaspoon salt Combine flours, oatsl, sugars, salt, and ground flax seeds. At this point, you can put the mixture in a zip bag and freeze until you are ready to make the bars. I usually make up several double batches and freeze them. Add applesauce, egg (or subsitute) and vanilla. Mix well, scraping the bottom of the bowl. Stir in cranberries and chips. Line a 13x9 pan with wax paper, folding it up over the sides of the pan to use as a handle later. You may need to spray the pan lightly first with nonstick cooking spray. Bake at 350° for 20-22 minutes. It is very important that you do not overbake these bars. They will be too dry. If you use a glass pan, reduce the oven temperature to 325°. This recipe is easily doubled. Just use a large jelly roll pan or divide the batter between two 13x9 pans. Description: "There are so many variations to this recipe, you are limited only by your imagination!" - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 106 Calories; 3g Fat (23.4% calories from fat); 3g Protein; 18g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 86mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Fruit; 1/2 Fat; 1/2 Other Carbohydrates. NOTES : These incredible bars are 2 points per serving! * Exported from MasterCook * Cybergranny's Energy Bars, Basic with Nuts Recipe By : Serving Size : 15 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup flour -- whole-grain wheat 1/4 cup soy flour 1 cup rolled oats 1/4 cup Splenda 1/4 cup brown sugar -- packed 1/2 teaspoon baking soda 1 cup applesauce -- unsweetened 1/4 cup egg beaters® 99% egg substitute -- or 1 whole egg or 2 egg whites 1 teaspoon vanilla extract 3 tablespoons flax seeds -- ground 1 cup dried cranberries 1/3 cup chocolate chips 1/4 teaspoon salt 1/3 cup walnuts -- chopped, or pecans, or almonds Combine flours, oats, sugars, salt, and ground flax seeds. At this point, you can put the mixture into a zip bag and freeze until you are ready to make the bars. I usually make up several double batches and freeze them. Add applesauce, egg (or subsitute) and vanilla. Mix well, scraping the bottom of the bowl. Stir in cranberries and chips. Line a 13x9 pan with wax paper, folding it up over the sides of the pan sides of the pan to use as a handle later. You may need to spray the pan lightly first with nonstick cooking spray. Bake at 350° for 20-22 minutes. It is very important that you do not overbake these bars. They will be too dry. If you use a glass pan, reduce the oven temperature to 325°. This recipe is easily doubled. Just use a large jelly roll pan or divide the batter between two 13x9 pans. Description: ""There are so many variations to this recipe, you are limited only by your imagination!"" - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 132 Calories; 4g Fat (29.1% calories from fat); 4g Protein; 21g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 86mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Fruit; 1 Fat; 1/2 Other Carbohydrates. NOTES : With nuts, any of the varieties listed, the bars are 3 points per bar. __________________ Barbara ~~~~~~~~ http://www.flickr.com/photos/cybergranny49/sets/ returned to WW Dec 19, 2004 260/214.5/165 # 2 03-14-2005, 10:00 AM http://www.healthdiscovery.net/forums/image.php?u=11541&dateline=1117162255nancyny vbmenu_register("postmenu_295293", true); BCB Major General Join Date: Oct 2001 Location: central NY state Posts: 5,506 Re: Energy Bars revisited I just made these for the first time, the one listed as "basic" with chocolate chips (I was thinking OK, whole wheat flour, soy flour, flax, dried cranberries, healthy, healthy, healthy, CHOCOLATE CHIPS!?!?!?) I am now thinking "maple walnut" with 1/4 c. real maple syrup instead of brown sugar .. but how to adjust the liquids? Any advice? I used a whole egg before not egg white or egg substitute, and I left out the Splenda. __________________ Nancy sw 175/cw 137/wwgw 137/pgw 131 (as of June 4 05) My pictures! Check out my new kitchen! "Good food brings good health and longevity." - Chinese fortune cookie nancynyView Public ProfileSend a private message to nancynyFind all posts by nancynyAdd nancyny to Your Buddy List # 3 03-26-2005, 10:03 PM http://www.healthdiscovery.net/forums/image.php?u=8184&dateline=1117490380cybergranny vbmenu_register("postmenu_307435", true); BCB Major General Join Date: Jun 2001 Location: Middleburg, FL Posts: 6,254 Re: Energy Bars revisited Sorry that I didn't see your post sooner or I would have tried to help you with the variation but I think that you must have done fine with your calculations. I too make them without the chips but that was added because I sell them and many customers wanted the chips and like them so much with the chips added so I included several of the variations. I even make one for diabetics with no sugar at all and was thinking that maybe I could use maple flavoring because I do use nuts in those but they are much more expensive because I have to dry fresh cranberries when I can find them (I put them in a dehydrator) so there is no sugar in them. Craisins actually have sugar added but I found that my local health food store can get both the dried cranberries and dried blueberries without sugar added in bulk that is much cheaper than me drying them myself and that helps. There are also people that use carob chips but I have never liked the taste of carob.
  6. Hi everyone. Here are the latest recipes that I have posted. Even though they are all CORE, they are very low in points except one. I have added the points for each one at the bottom of the recipes. Hope you will try some of them! Do you suppose I should just start posting them as FLORE? * Exported from MasterCook * This one takes some prep time but is well worth the effort. You can of course sub regular pasta but you will certainly have to be careful in doing so. When I made this I peeled the eggplant because I just don't like the taste of the skin. Baked Eggplant Parmigiana over Whole-Wheat Noodles Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 serving olive oil cooking spray (5 one-second sprays per serving) 1 cup rolled oats -- quick cooking variety 1 tsp garlic powder 1 tsp dried oregano 1/2 tsp salt 1/3 cup milk, skim 1 1/2 pound eggplant -- sliced crosswise into 1/2-inch-thick slices (about 1 large) 2 Tbsp grated fresh Parmesan cheese -- Kraft or other brand 12 oz whole-wheat spaghetti 28 oz diced tomatoes -- with green pepper, celery and onion 16 oz tomato sauce 8 oz mozarella cheese, fat free Preheat oven to 400ºF. Coat a large baking sheet with cooking spray. In a shallow dish, combine oats, garlic powder, oregano and salt. Place milk in a separate shallow dish. Dip eggplant slices into milk and then into oat mixture; press oat mixture onto both sides of eggplant with hands. Place coated eggplant slices on prepared baking sheet and sprinkle with grated topping; lightly spray surface with cooking spray. Place in oven and bake 30 minutes. Meanwhile, cook spaghetti according to package directions; drain and transfer to a large bowl. Cover spaghetti to keep warm. In a medium bowl, combine diced tomatoes and tomato sauce. Reserve 2/3 cup of sauce mixture and pour remaining sauce mixture over spaghetti; toss to combine. Remove eggplant from oven and spoon reserved tomato sauce over top; top with mozzarella cheese. Return eggplant to oven and bake until cheese is browned and bubbly, about 10 to 15 minutes more. (Note: If cheese does not brown, broil for an additional 1 to 2 minutes.) Place spaghetti on plates or in shallow bowls and arrange eggplant slices over top. Yields about 1 1/4 cups of spaghetti and 3 baked eggplant slices per serving. Description: "What do you call tender, seasoned eggplant slices, smothered with bubbling mozzarella cheese and tomato sauce? Delicious!" S(Internet Address): "http://www.weightwatchers.com/food/...recipeId=105051" - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 550 Calories; 4g Fat (6.7% calories from fat); 30g Protein; 107g Carbohydrate; 17g Dietary Fiber; 6mg Cholesterol; 1365mg Sodium. Exchanges: 5 Grain(Starch); 0 Lean Meat; 5 Vegetable; 0 Non-Fat Milk; 1/2 Fat. NOTES : If you are counting points, this works out to about 10 points per serving. Note also that there are 17 grams of fiber per serving! * Exported from MasterCook * My goodness but this is a good recipe! It tastes great alone or over chicken or pork or just as a side for anything. When I made it, I was tired of cumin from several Mexican food days so I omitted the cumin and added a smashed clove of fresh garlic. It was too good for words! Black Bean, Mango and Tomato Salad Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 3/4 cup mangos -- diced, divided (about 1 large mango) 3 Tbsp lime juice -- fresh 3 Tbsp water 2 Tbsp olive oil 1/2 tsp ground cumin 1/2 tsp salt 15 oz black beans, canned -- drained and rinsed 1 cup tomatoes -- diced 1/2 cup onions -- sweet, diced 1/4 cup mint leaves -- or cilantro, fresh, cut into thin slivers 1 Tbsp jalapeno peppers, canned -- or fresh, minced (if using fresh, do not touch seeds with bare hands) In a large bowl, mash 1/4 cup of diced mango with a fork. Whisk in lime juice, water, oil, cumin and salt. Add remaining diced mango, beans, tomato, onion, mint and jalapeno to bowl; toss to mix and coat. Serve immediately or cover and refrigerate up to 1 day. Yields about 1 cup per serving. Description: "Mashed mango helps replace some of the oil in this refreshing summer salad. Add grilled chicken or pork for a super-easy complete meal." S(Internet Address): "http://www.weightwatchers.com/food/...recipeId=105201" - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 221 Calories; 8g Fat (31.8% calories from fat); 7g Protein; 32g Carbohydrate; 9g Dietary Fiber; 0mg Cholesterol; 630mg Sodium. Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 1 Fruit; 1 1/2 Fat. NOTES : If you are counting points, this is 4 points per serving. * Exported from MasterCook * Using different grains are what make this program fun! You can have them as breakfast in cereal form, lunch as a salad, and dinner as a side and you can even add fruit for a tasty dessert. This one is my new favorite bulgur recipe for a side dish! I used reduced sodium, fat free chicken broth in place of the veggie broth. Caramelized Onion, Mushroom and Bulgur Pilaf Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cup vegetable broth -- use mushroom broth if available 1 cup bulgur 1 cup water 2 tsp olive oil 1 1/2 cup onions -- chopped 8 oz mushrooms -- baby Bella (young Portobellos), thinly sliced 4 cup spinach -- baby, fresh 1/4 tsp salt -- or to taste 1/4 tsp black pepper -- or to taste Bring broth, bulgur and water to a boil in a medium saucepan over medium-high heat. Cover, reduce heat to low and simmer until bulgur is tender, about 10 to 12 minutes. Meanwhile, heat oil in a large nonstick skillet over medium-high heat. Add onion and cook over medium heat, stirring occasionally, until onions are golden and tender, about 8 minutes. Add mushrooms and cook, stirring occasionally, until mushrooms are golden and tender, about 5 minutes. Add spinach, salt and pepper and cook, stirring, until spinach wilts, about 1 minute more. Spoon bulgur into skillet; stir over low heat until well-combined. Yields about 3/4 cup per serving. Description: "Sweet onions and earthy mushrooms are combined with spinach and bulgur in this hearty side dish. Buy pre-sliced mushrooms; frozen, chopped onions; and bagged baby spinach for speedy preparation." S(Internet Address): "http://www.weightwatchers.com/food/...recipeId=102961" - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 176 Calories; 3g Fat (16.2% calories from fat); 7g Protein; 32g Carbohydrate; 7g Dietary Fiber; 1mg Cholesterol; 654mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1 Vegetable; 1/2 Fat. NOTES : If you are counting points, this is 3 points per serving. * Exported from MasterCook * I haven't made this one yet but what's not to like about scrambled eggs and home fries? Cheesy Scrambled Egg Whites with Home Fries Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups red potatoes -- diced 2 serving cooking spray (5 one-second sprays per serving) 1/2 cup scallions -- chopped (use both green and white parts) 1/3 cup water 1 cube chicken bouillon cube -- without MSG (about 4 g) 1 Tbsp red wine vinegar 3/4 tsp paprika 1/4 tsp salt -- or to taste 1/4 tsp black pepper -- freshly ground, or to taste 12 large egg whites 4 oz American reduced-fat cheese slices -- or other brand, thinly sliced or shredded Place potatoes in a medium saucepan and pour over enough water to cover them. Set pan over high heat and bring to a boil. Boil until potatoes are fork-tender, about 8 minutes; drain. Coat a large nonstick skillet with cooking spray and set pan over medium-high heat. Add potatoes, scallions, 1/3 cup of water, bouillon cube, vinegar and paprika; bring to a simmer. Cook until liquid is absorbed (or evaporates) and potatoes are golden, stirring frequently, about 5 minutes. Remove potatoes from heat and season to taste with salt and pepper. Coat a second large nonstick skillet with cooking spray (or spoon potatoes onto a serving plate, cover to keep warm, and reuse skillet) and set pan over medium-high heat. Add egg whites and cheese and cook until whites are cooked through, stirring frequently, about 3 to 5 minutes; season to taste with salt and pepper. Yields about 1/2 cup of eggs and 1/2 cups of home fries per serving. Description: "These easy, cheesy scrambled eggs are made lighter with fat-free cheese and egg whites. And with chicken bouillon and red wine vinegar, the home fries are melt-in-your-mouth delicious." S(Internet Address): "http://www.weightwatchers.com/food/...recipeId=100511" - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 185 Calories; 4g Fat (20.9% calories from fat); 18g Protein; 19g Carbohydrate; 2g Dietary Fiber; 14mg Cholesterol; 895mg Sodium. Exchanges: 1 Grain(Starch); 2 Lean Meat; 0 Vegetable; 1/2 Fat; 0 Other Carbohydrates. NOTES : If you are counting points, this is 4 points per serving. * Exported from MasterCook * Another one I haven't made yet but it just sounds so very good! I will probably use Mahi or Orange Roughy for the fish though. Cod Florentine Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 serving cooking spray (5 one-second sprays per serving) 1 1/4 pound cod -- four 5 oz pieces 1/8 tsp salt -- or to taste 1/8 tsp black pepper -- or to taste 10 oz frozen spinach -- thawed and well-drained (squeeze spinach to remove excess water) 1/4 cup sour cream, ff 1/4 cup onions -- chopped 1/2 tsp garlic powder 3 cup summer squash -- steamed (yellow squash) Preheat oven to 400ºF. Coat a shallow baking pan with cooking spray. Season both sides of cod with salt and black pepper. Place fish in prepared pan and set aside. In a food processor, combine spinach, sour cream, onion and garlic powder; process until smooth. (Note: If you don't have a food processor, combine spinach ingredients in a blender or mix together by hand.) Spoon spinach mixture evenly over cod in pan. Cover pan with foil and bake 10 minutes. Uncover and bake until fish is fork-tender, about 5 minutes more. Yields 1 piece of cod, about 1/3 cup of spinach mixture and 3/4 cup of squash per serving. Description: "Creamy, garlicky spinach tops our fresh cod fillets. Your catch of the day couldn't be any more delicious!" S(Internet Address): "http://www.weightwatchers.com/food/...recipeId=100551" - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 165 Calories; 1g Fat (7.4% calories from fat); 29g Protein; 9g Carbohydrate; 4g Dietary Fiber; 61mg Cholesterol; 210mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fat. NOTES : If you are counting points, this is 3 points per serving. * Exported from MasterCook * This is a real keeper! Both sweet and spicy and it cooks itself! Mexican-Style Pork and Sweet Potato Slow Cooker Stew Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon poblano pepper -- or any chili type 1 pound pork loin, lean, boneless -- cut into 1-inch cubes 1/2 cup chicken broth, ff, reduced sodium 1 1/2 cups sweet potatoes -- peeled and cut into 1-inch cubes 1/2 cup onion -- chopped 14 1/2 oz canned diced tomatoes -- fire-roasted, undrained 1/2 tsp ground cumin 1/2 tsp salt 1/4 tsp black pepper 1 Tbsp lime juice -- fresh Turn on a stovetop burner and place poblano chile over open flame; carefully turn to char on all sides. Place poblano in a plastic or paper bag; close bag and set aside 10 minutes to steam. Rub poblano skin off with hands under cold running water; core, seed and dice poblano. (Note: If you have an electric range, broil poblano on high, 3 inches from flame, turning occasionally, until charred on all sides. Follow remaining directions above.) Place pork in a 5-quart slow cooker. Add broth, sweet potato, onion, poblano chile, tomatoes, cumin, salt and pepper; stir. Cover and cook on LOW setting for 6 to 7 hours. Add lime juice and stir well. Yields about 1 1/2 cups per serving. Description: "Ready for Cinco de Mayo? Turn up the heat in this Mexican stew by stirring in a quarter- to half-cup of your favorite salsa just before serving. Then add a dollop of fat-free sour cream as a garnish to cool the palette." S(Internet Address): "http://www.weightwatchers.com/food/...recipeId=103781" - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 220 Calories; 5g Fat (21.4% calories from fat); 23g Protein; 20g Carbohydrate; 4g Dietary Fiber; 51mg Cholesterol; 668mg Sodium. Exchanges: 1 Grain(Starch); 3 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat. NOTES : If you are counting points, this is 4 points per serving. * Exported from MasterCook * I made this Sunday to take to my son's house because they don't eat the kind of food that I do usually. Well, it was the first thing that was gone and everyone wanted more! I subsituted garbanzo beans for the corn because I can't eat corn but I bet it would be even better with the corn! mushroom barley salad Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup barley -- uncooked 2 cup water 1/2 pound mushrooms -- white, sliced 15 1/2 oz yellow corn, canned 4 medium scallions -- sliced 2 1/2 tsp lemon zest -- finely grated (zested) 2 1/2 Tbsp lemon juice -- fresh 2 cup cherry tomatoes -- halved 1 tsp olive oil 1 1/2 tsp salt 1/2 tsp black pepper In a medium pan, bring barley and water to a boil. Cover, reduce heat to simmer and cook until tender, about 20 minutes; drain and rinse. Combine barley with remaining ingredients. Yields about 1 cup per serving. Description: "Try this salad, rich in grains and vegetables, as a side dish or a starter. Feel free to add in any vegetables you have on hand." S(Internet Address): "http://www.weightwatchers.com/food/...?recipeId=55301" - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 133 Calories; 2g Fat (10.9% calories from fat); 5g Protein; 28g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol; 701mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1 Vegetable; 0 Fruit; 0 Fat. NOTES : If you are counting points, this is 2 points per serving. * Exported from MasterCook * I actually did make this and freeze it. I wanted to see how it tasted after being frozen. It turned out fine but since I didn't eat it without freezing it first, I don't know if it is actually better if you don't do that. Mustard-Dill Chicken in Foil Packs (Freezer-friendly) Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup Dijon mustard 1/4 cup yogurt, skim milk 1/2 tsp garlic salt 1 Tbsp dill weed -- dried 1 pound chicken breasts, no skin, no bone, R-T-C Preheat oven to 350°F. Combine mustard, yogurt, garlic salt and dill in a small bowl. Thoroughly coat chicken with mustard sauce. Cut 4 sheets of aluminum foil large enough to wrap each chicken breast individually. Place a prepared chicken breast on each piece of foil. Gather foil loosely around chicken and fold over to seal. Place foil packs on a nonstick baking sheet. Bake for 20 minutes. Using oven mitts and keeping your face away from steam, open foil. Broil chicken on foil until lightly browned and cooked through, about 3 to 5 minutes more. Freezing and thawing instructions: If freezing, bake chicken for 20 minutes only. When foil packs are cool to the touch, place in plastic freezer bags and freeze. When ready to use, thaw chicken in the refrigerator, remove foil and cook at 350°F until chicken is golden brown, about 10 to 15 minutes. This recipe is part of our Cook Ahead and Freeze Series. Find mouth-watering recipes that'll help you put meals on the table in minutes during stressful or busy times. Homemade 'fast food' was never so easy and healthy 'frozen dinners' never tasted so good! Try some of our other fabulous freezable recipes such as Chile-Spiced Red Snapper and Couscous Stew, Turkey and Mango Picadillo, Mexican Meatloaf and Roasted and Stuffed Smothered Eggplant. To learn more about Stonyfield Farm products, click here. Description: "Cooking this dish in foil helps steam the chicken so it stays moist. Not a fan of dill? Try another spice, such as curry or hot paprika." S(Internet Address): "http://www.weightwatchers.com/food/...recipeId=103161" - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 156 Calories; 4g Fat (21.8% calories from fat); 27g Protein; 3g Carbohydrate; 1g Dietary Fiber; 70mg Cholesterol; 518mg Sodium. Exchanges: 3 1/2 Lean Meat; 0 Vegetable; 0 Non-Fat Milk; 0 Fat; 0 Other Carbohydrates. NOTES : If you are counting points, this is 4 points per serving. * Exported from MasterCook * This one is my new favorite recipe! I use it for, drumroll,,,,,,,,croutons! I love croutons in my salad but when I use these instead, I don't miss them one bit! They are a great thing to have around. You are only limited by your imagination! Roasted Chickpeas Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 serving olive oil cooking spray (5 one-second sprays per serving) 2 cups chickpeas, canned -- drained and rinsed 1/4 tsp garlic powder 1/8 tsp red pepper flakes Preheat oven to 350ºF. Lightly coat a rimmed baking sheet with cooking spray. Spread chickpeas on baking sheet and sprinkle with garlic powder and red pepper; toss to coat. Roast on bottom rack of oven, shaking pan about every 15 minutes, until browned and slightly crunchy, about 45 to 50 minutes. (The chickpeas will still be somewhat soft. Cook longer for desired texture.) Cool before serving. Yields about 1/2 cup per serving. Description: "A low-fat snack alternative to cocktail nuts, these spicy beans also taste great tossed into salads." S(Internet Address): "http://www.weightwatchers.com/food/...?recipeId=50326" - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 143 Calories; 1g Fat (8.5% calories from fat); 6g Protein; 27g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol; 359mg Sodium. Exchanges: 2 Grain(Starch); 0 Fat. NOTES : If you are counting points, this is 2 points per serving. * Exported from MasterCook * I haven't made this yet but since I eat a lot of egg white omelets, it will come up soon I am sure. Spanish Omelet Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 large eggs 2 large egg whites 1/8 tsp salt -- or to taste 1/8 tsp black pepper -- or to taste 2 tsp olive oil 1 medium scallions -- finely chopped 1/2 cup tomato -- seeded and diced 1 tablespoon olives -- sliced 1 Tbsp green chili peppers -- diced (canned) 2 Tbsp cheddar cheese, ff -- or other brand Whisk together egg, egg white, salt and pepper in a small bowl until just blended; set aside. In a large, nonstick omelet pan, heat oil over medium heat. Add egg and tilt pan so eggs cover entire pan bottom. Cook, without stirring, until bottom of eggs begins to set, about 30 seconds. Sprinkle scallion, tomatoes, olives, chili peppers and cheese evenly across eggs. Tilt pan upward at a slight angle and jerk handle sharply toward you to slide eggs toward the far side of pan. Free any stuck egg with spatula. Cook, moving pan back and forth over heat, until eggs are cooked through, about 3 to 4 minutes. Fold in half to serve. Description: "Bored of hot cereal? Wake up to this filling egg dish packed with fresh flavors and just the right amount of spice." S(Internet Address): "http://www.weightwatchers.com/food/...recipeId=100511" - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 247 Calories; 15g Fat (55.8% calories from fat); 19g Protein; 8g Carbohydrate; 2g Dietary Fiber; 214mg Cholesterol; 671mg Sodium. Exchanges: 0 Grain(Starch); 1 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 2 1/2 Fat. NOTES : If you are counting points, this is 6 points per serving. * Exported from MasterCook * I haven't made this yet either but it looks great doesn't it? Spinach and Cheddar Frittata Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 large eggs 2 large egg whites 1 cup spinach -- fresh, baby leaves, chopped 2 Tbsp scallions -- finely chopped 1/4 tsp salt 1/4 tsp black pepper 1 serving cooking spray (5 one-second sprays per serving) 1/2 cup cheddar cheese, ff Preheat oven to 400°F. Beat together eggs and egg whites in a large bowl; stir in spinach, scallion, salt and pepper. Coat a 12-inch ovenproof nonstick skillet with cooking spray; heat skillet over medium heat. Pour egg mixture into skillet and cook until partially set, about 5 minutes. Sprinkle cheese over eggs. Bake in oven until cheese softens and eggs firm up, about 5 minutes. Remove from oven and let stand 1 minute before cutting into 8 wedges. Yields 2 pieces per serving. Description: "Need a last minute Mother's Day brunch recipe? Try this cheesy frittata made easy with store-bought shredded cheese and a bag of pre-washed spinach (just rinse at home)." S(Internet Address): "http://www.weightwatchers.com/food/...?recipeId=99571" - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 108 Calories; 5g Fat (44.6% calories from fat); 13g Protein; 1g Carbohydrate; trace Dietary Fiber; 214mg Cholesterol; 377mg Sodium. Exchanges: 0 Grain(Starch); 1 Lean Meat; 0 Vegetable; 1/2 Fat. NOTES : If you are counting points, this is 3 points per serving.
  7. Here are the recipes I posted today on the CORE board. I thought that I should get them in here as well. * Exported from MasterCook * This one takes some prep time but is well worth the effort. You can of course sub regular pasta but you will certainly have to be careful in doing so. When I made this I peeled the eggplant because I just don't like the taste of the skin. Baked Eggplant Parmigiana over Whole-Wheat Noodles Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 serving olive oil cooking spray (5 one-second sprays per serving) 1 cup rolled oats -- quick cooking variety 1 tsp garlic powder 1 tsp dried oregano 1/2 tsp salt 1/3 cup milk, skim 1 1/2 pound eggplant -- sliced crosswise into 1/2-inch-thick slices (about 1 large) 2 Tbsp grated fresh Parmesan cheese -- Kraft or other brand 12 oz whole-wheat spaghetti 28 oz diced tomatoes -- with green pepper, celery and onion 16 oz tomato sauce 8 oz mozarella cheese, fat free Preheat oven to 400ºF. Coat a large baking sheet with cooking spray. In a shallow dish, combine oats, garlic powder, oregano and salt. Place milk in a separate shallow dish. Dip eggplant slices into milk and then into oat mixture; press oat mixture onto both sides of eggplant with hands. Place coated eggplant slices on prepared baking sheet and sprinkle with grated topping; lightly spray surface with cooking spray. Place in oven and bake 30 minutes. Meanwhile, cook spaghetti according to package directions; drain and transfer to a large bowl. Cover spaghetti to keep warm. In a medium bowl, combine diced tomatoes and tomato sauce. Reserve 2/3 cup of sauce mixture and pour remaining sauce mixture over spaghetti; toss to combine. Remove eggplant from oven and spoon reserved tomato sauce over top; top with mozzarella cheese. Return eggplant to oven and bake until cheese is browned and bubbly, about 10 to 15 minutes more. (Note: If cheese does not brown, broil for an additional 1 to 2 minutes.) Place spaghetti on plates or in shallow bowls and arrange eggplant slices over top. Yields about 1 1/4 cups of spaghetti and 3 baked eggplant slices per serving. Description: "What do you call tender, seasoned eggplant slices, smothered with bubbling mozzarella cheese and tomato sauce? Delicious!" S(Internet Address): "http://www.weightwatchers.com/food/...recipeId=105051" - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 550 Calories; 4g Fat (6.7% calories from fat); 30g Protein; 107g Carbohydrate; 17g Dietary Fiber; 6mg Cholesterol; 1365mg Sodium. Exchanges: 5 Grain(Starch); 0 Lean Meat; 5 Vegetable; 0 Non-Fat Milk; 1/2 Fat. NOTES : If you are counting points, this works out to about 10 points per serving. Note also that there are 17 grams of fiber per serving! * Exported from MasterCook * My goodness but this is a good recipe! It tastes great alone or over chicken or pork or just as a side for anything. When I made it, I was tired of cumin from several Mexican food days so I omitted the cumin and added a smashed clove of fresh garlic. It was too good for words! Black Bean, Mango and Tomato Salad Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 3/4 cup mangos -- diced, divided (about 1 large mango) 3 Tbsp lime juice -- fresh 3 Tbsp water 2 Tbsp olive oil 1/2 tsp ground cumin 1/2 tsp salt 15 oz black beans, canned -- drained and rinsed 1 cup tomatoes -- diced 1/2 cup onions -- sweet, diced 1/4 cup mint leaves -- or cilantro, fresh, cut into thin slivers 1 Tbsp jalapeno peppers, canned -- or fresh, minced (if using fresh, do not touch seeds with bare hands) In a large bowl, mash 1/4 cup of diced mango with a fork. Whisk in lime juice, water, oil, cumin and salt. Add remaining diced mango, beans, tomato, onion, mint and jalapeno to bowl; toss to mix and coat. Serve immediately or cover and refrigerate up to 1 day. Yields about 1 cup per serving. Description: "Mashed mango helps replace some of the oil in this refreshing summer salad. Add grilled chicken or pork for a super-easy complete meal." S(Internet Address): "http://www.weightwatchers.com/food/...recipeId=105201" - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 221 Calories; 8g Fat (31.8% calories from fat); 7g Protein; 32g Carbohydrate; 9g Dietary Fiber; 0mg Cholesterol; 630mg Sodium. Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 1 Fruit; 1 1/2 Fat. NOTES : If you are counting points, this is 4 points per serving. * Exported from MasterCook * Using different grains are what make this program fun! You can have them as breakfast in cereal form, lunch as a salad, and dinner as a side and you can even add fruit for a tasty dessert. This one is my new favorite bulgur recipe for a side dish! I used reduced sodium, fat free chicken broth in place of the veggie broth. Caramelized Onion, Mushroom and Bulgur Pilaf Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cup vegetable broth -- use mushroom broth if available 1 cup bulgur 1 cup water 2 tsp olive oil 1 1/2 cup onions -- chopped 8 oz mushrooms -- baby Bella (young Portobellos), thinly sliced 4 cup spinach -- baby, fresh 1/4 tsp salt -- or to taste 1/4 tsp black pepper -- or to taste Bring broth, bulgur and water to a boil in a medium saucepan over medium-high heat. Cover, reduce heat to low and simmer until bulgur is tender, about 10 to 12 minutes. Meanwhile, heat oil in a large nonstick skillet over medium-high heat. Add onion and cook over medium heat, stirring occasionally, until onions are golden and tender, about 8 minutes. Add mushrooms and cook, stirring occasionally, until mushrooms are golden and tender, about 5 minutes. Add spinach, salt and pepper and cook, stirring, until spinach wilts, about 1 minute more. Spoon bulgur into skillet; stir over low heat until well-combined. Yields about 3/4 cup per serving. Description: "Sweet onions and earthy mushrooms are combined with spinach and bulgur in this hearty side dish. Buy pre-sliced mushrooms; frozen, chopped onions; and bagged baby spinach for speedy preparation." S(Internet Address): "http://www.weightwatchers.com/food/...recipeId=102961" - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 176 Calories; 3g Fat (16.2% calories from fat); 7g Protein; 32g Carbohydrate; 7g Dietary Fiber; 1mg Cholesterol; 654mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1 Vegetable; 1/2 Fat. NOTES : If you are counting points, this is 3 points per serving. * Exported from MasterCook * I haven't made this one yet but what's not to like about scrambled eggs and home fries? Cheesy Scrambled Egg Whites with Home Fries Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups red potatoes -- diced 2 serving cooking spray (5 one-second sprays per serving) 1/2 cup scallions -- chopped (use both green and white parts) 1/3 cup water 1 cube chicken bouillon cube -- without MSG (about 4 g) 1 Tbsp red wine vinegar 3/4 tsp paprika 1/4 tsp salt -- or to taste 1/4 tsp black pepper -- freshly ground, or to taste 12 large egg whites 4 oz American reduced-fat cheese slices -- or other brand, thinly sliced or shredded Place potatoes in a medium saucepan and pour over enough water to cover them. Set pan over high heat and bring to a boil. Boil until potatoes are fork-tender, about 8 minutes; drain. Coat a large nonstick skillet with cooking spray and set pan over medium-high heat. Add potatoes, scallions, 1/3 cup of water, bouillon cube, vinegar and paprika; bring to a simmer. Cook until liquid is absorbed (or evaporates) and potatoes are golden, stirring frequently, about 5 minutes. Remove potatoes from heat and season to taste with salt and pepper. Coat a second large nonstick skillet with cooking spray (or spoon potatoes onto a serving plate, cover to keep warm, and reuse skillet) and set pan over medium-high heat. Add egg whites and cheese and cook until whites are cooked through, stirring frequently, about 3 to 5 minutes; season to taste with salt and pepper. Yields about 1/2 cup of eggs and 1/2 cups of home fries per serving. Description: "These easy, cheesy scrambled eggs are made lighter with fat-free cheese and egg whites. And with chicken bouillon and red wine vinegar, the home fries are melt-in-your-mouth delicious." S(Internet Address): "http://www.weightwatchers.com/food/...recipeId=100511" - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 185 Calories; 4g Fat (20.9% calories from fat); 18g Protein; 19g Carbohydrate; 2g Dietary Fiber; 14mg Cholesterol; 895mg Sodium. Exchanges: 1 Grain(Starch); 2 Lean Meat; 0 Vegetable; 1/2 Fat; 0 Other Carbohydrates. NOTES : If you are counting points, this is 4 points per serving. * Exported from MasterCook * Another one I haven't made yet but it just sounds so very good! I will probably use Mahi or Orange Roughy for the fish though. Cod Florentine Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 serving cooking spray (5 one-second sprays per serving) 1 1/4 pound cod -- four 5 oz pieces 1/8 tsp salt -- or to taste 1/8 tsp black pepper -- or to taste 10 oz frozen spinach -- thawed and well-drained (squeeze spinach to remove excess water) 1/4 cup sour cream, ff 1/4 cup onions -- chopped 1/2 tsp garlic powder 3 cup summer squash -- steamed (yellow squash) Preheat oven to 400ºF. Coat a shallow baking pan with cooking spray. Season both sides of cod with salt and black pepper. Place fish in prepared pan and set aside. In a food processor, combine spinach, sour cream, onion and garlic powder; process until smooth. (Note: If you don't have a food processor, combine spinach ingredients in a blender or mix together by hand.) Spoon spinach mixture evenly over cod in pan. Cover pan with foil and bake 10 minutes. Uncover and bake until fish is fork-tender, about 5 minutes more. Yields 1 piece of cod, about 1/3 cup of spinach mixture and 3/4 cup of squash per serving. Description: "Creamy, garlicky spinach tops our fresh cod fillets. Your catch of the day couldn't be any more delicious!" S(Internet Address): "http://www.weightwatchers.com/food/...recipeId=100551" - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 165 Calories; 1g Fat (7.4% calories from fat); 29g Protein; 9g Carbohydrate; 4g Dietary Fiber; 61mg Cholesterol; 210mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fat. NOTES : If you are counting points, this is 3 points per serving. * Exported from MasterCook * This is a real keeper! Both sweet and spicy and it cooks itself! Mexican-Style Pork and Sweet Potato Slow Cooker Stew Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon poblano pepper -- or any chili type 1 pound pork loin, lean, boneless -- cut into 1-inch cubes 1/2 cup chicken broth, ff, reduced sodium 1 1/2 cups sweet potatoes -- peeled and cut into 1-inch cubes 1/2 cup onion -- chopped 14 1/2 oz canned diced tomatoes -- fire-roasted, undrained 1/2 tsp ground cumin 1/2 tsp salt 1/4 tsp black pepper 1 Tbsp lime juice -- fresh Turn on a stovetop burner and place poblano chile over open flame; carefully turn to char on all sides. Place poblano in a plastic or paper bag; close bag and set aside 10 minutes to steam. Rub poblano skin off with hands under cold running water; core, seed and dice poblano. (Note: If you have an electric range, broil poblano on high, 3 inches from flame, turning occasionally, until charred on all sides. Follow remaining directions above.) Place pork in a 5-quart slow cooker. Add broth, sweet potato, onion, poblano chile, tomatoes, cumin, salt and pepper; stir. Cover and cook on LOW setting for 6 to 7 hours. Add lime juice and stir well. Yields about 1 1/2 cups per serving. Description: "Ready for Cinco de Mayo? Turn up the heat in this Mexican stew by stirring in a quarter- to half-cup of your favorite salsa just before serving. Then add a dollop of fat-free sour cream as a garnish to cool the palette." S(Internet Address): "http://www.weightwatchers.com/food/...recipeId=103781" - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 220 Calories; 5g Fat (21.4% calories from fat); 23g Protein; 20g Carbohydrate; 4g Dietary Fiber; 51mg Cholesterol; 668mg Sodium. Exchanges: 1 Grain(Starch); 3 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat. NOTES : If you are counting points, this is 4 points per serving. * Exported from MasterCook * I made this Sunday to take to my son's house because they don't eat the kind of food that I do usually. Well, it was the first thing that was gone and everyone wanted more! I subsituted garbanzo beans for the corn because I can't eat corn but I bet it would be even better with the corn! mushroom barley salad Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup barley -- uncooked 2 cup water 1/2 pound mushrooms -- white, sliced 15 1/2 oz yellow corn, canned 4 medium scallions -- sliced 2 1/2 tsp lemon zest -- finely grated (zested) 2 1/2 Tbsp lemon juice -- fresh 2 cup cherry tomatoes -- halved 1 tsp olive oil 1 1/2 tsp salt 1/2 tsp black pepper In a medium pan, bring barley and water to a boil. Cover, reduce heat to simmer and cook until tender, about 20 minutes; drain and rinse. Combine barley with remaining ingredients. Yields about 1 cup per serving. Description: "Try this salad, rich in grains and vegetables, as a side dish or a starter. Feel free to add in any vegetables you have on hand." S(Internet Address): "http://www.weightwatchers.com/food/...?recipeId=55301" - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 133 Calories; 2g Fat (10.9% calories from fat); 5g Protein; 28g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol; 701mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1 Vegetable; 0 Fruit; 0 Fat. NOTES : If you are counting points, this is 2 points per serving. * Exported from MasterCook * I actually did make this and freeze it. I wanted to see how it tasted after being frozen. It turned out fine but since I didn't eat it without freezing it first, I don't know if it is actually better if you don't do that. Mustard-Dill Chicken in Foil Packs (Freezer-friendly) Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup Dijon mustard 1/4 cup yogurt, skim milk 1/2 tsp garlic salt 1 Tbsp dill weed -- dried 1 pound chicken breasts, no skin, no bone, R-T-C Preheat oven to 350°F. Combine mustard, yogurt, garlic salt and dill in a small bowl. Thoroughly coat chicken with mustard sauce. Cut 4 sheets of aluminum foil large enough to wrap each chicken breast individually. Place a prepared chicken breast on each piece of foil. Gather foil loosely around chicken and fold over to seal. Place foil packs on a nonstick baking sheet. Bake for 20 minutes. Using oven mitts and keeping your face away from steam, open foil. Broil chicken on foil until lightly browned and cooked through, about 3 to 5 minutes more. Freezing and thawing instructions: If freezing, bake chicken for 20 minutes only. When foil packs are cool to the touch, place in plastic freezer bags and freeze. When ready to use, thaw chicken in the refrigerator, remove foil and cook at 350°F until chicken is golden brown, about 10 to 15 minutes. This recipe is part of our Cook Ahead and Freeze Series. Find mouth-watering recipes that'll help you put meals on the table in minutes during stressful or busy times. Homemade 'fast food' was never so easy and healthy 'frozen dinners' never tasted so good! Try some of our other fabulous freezable recipes such as Chile-Spiced Red Snapper and Couscous Stew, Turkey and Mango Picadillo, Mexican Meatloaf and Roasted and Stuffed Smothered Eggplant. To learn more about Stonyfield Farm products, click here. Description: "Cooking this dish in foil helps steam the chicken so it stays moist. Not a fan of dill? Try another spice, such as curry or hot paprika." S(Internet Address): "http://www.weightwatchers.com/food/...recipeId=103161" - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 156 Calories; 4g Fat (21.8% calories from fat); 27g Protein; 3g Carbohydrate; 1g Dietary Fiber; 70mg Cholesterol; 518mg Sodium. Exchanges: 3 1/2 Lean Meat; 0 Vegetable; 0 Non-Fat Milk; 0 Fat; 0 Other Carbohydrates. NOTES : If you are counting points, this is 4 points per serving. * Exported from MasterCook * This one is my new favorite recipe! I use it for, drumroll,,,,,,,,croutons! I love croutons in my salad but when I use these instead, I don't miss them one bit! They are a great thing to have around. You are only limited by your imagination! Roasted Chickpeas Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 serving olive oil cooking spray (5 one-second sprays per serving) 2 cups chickpeas, canned -- drained and rinsed 1/4 tsp garlic powder 1/8 tsp red pepper flakes Preheat oven to 350ºF. Lightly coat a rimmed baking sheet with cooking spray. Spread chickpeas on baking sheet and sprinkle with garlic powder and red pepper; toss to coat. Roast on bottom rack of oven, shaking pan about every 15 minutes, until browned and slightly crunchy, about 45 to 50 minutes. (The chickpeas will still be somewhat soft. Cook longer for desired texture.) Cool before serving. Yields about 1/2 cup per serving. Description: "A low-fat snack alternative to cocktail nuts, these spicy beans also taste great tossed into salads." S(Internet Address): "http://www.weightwatchers.com/food/...?recipeId=50326" - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 143 Calories; 1g Fat (8.5% calories from fat); 6g Protein; 27g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol; 359mg Sodium. Exchanges: 2 Grain(Starch); 0 Fat. NOTES : If you are counting points, this is 2 points per serving. * Exported from MasterCook * I haven't made this yet but since I eat a lot of egg white omelets, it will come up soon I am sure. Spanish Omelet Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 large eggs 2 large egg whites 1/8 tsp salt -- or to taste 1/8 tsp black pepper -- or to taste 2 tsp olive oil 1 medium scallions -- finely chopped 1/2 cup tomato -- seeded and diced 1 tablespoon olives -- sliced 1 Tbsp green chili peppers -- diced (canned) 2 Tbsp cheddar cheese, ff -- or other brand Whisk together egg, egg white, salt and pepper in a small bowl until just blended; set aside. In a large, nonstick omelet pan, heat oil over medium heat. Add egg and tilt pan so eggs cover entire pan bottom. Cook, without stirring, until bottom of eggs begins to set, about 30 seconds. Sprinkle scallion, tomatoes, olives, chili peppers and cheese evenly across eggs. Tilt pan upward at a slight angle and jerk handle sharply toward you to slide eggs toward the far side of pan. Free any stuck egg with spatula. Cook, moving pan back and forth over heat, until eggs are cooked through, about 3 to 4 minutes. Fold in half to serve. Description: "Bored of hot cereal? Wake up to this filling egg dish packed with fresh flavors and just the right amount of spice." S(Internet Address): "http://www.weightwatchers.com/food/...recipeId=100511" - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 247 Calories; 15g Fat (55.8% calories from fat); 19g Protein; 8g Carbohydrate; 2g Dietary Fiber; 214mg Cholesterol; 671mg Sodium. Exchanges: 0 Grain(Starch); 1 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 2 1/2 Fat. NOTES : If you are counting points, this is 6 points per serving. * Exported from MasterCook * I haven't made this yet either but it looks great doesn't it? Spinach and Cheddar Frittata Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 large eggs 2 large egg whites 1 cup spinach -- fresh, baby leaves, chopped 2 Tbsp scallions -- finely chopped 1/4 tsp salt 1/4 tsp black pepper 1 serving cooking spray (5 one-second sprays per serving) 1/2 cup cheddar cheese, ff Preheat oven to 400°F. Beat together eggs and egg whites in a large bowl; stir in spinach, scallion, salt and pepper. Coat a 12-inch ovenproof nonstick skillet with cooking spray; heat skillet over medium heat. Pour egg mixture into skillet and cook until partially set, about 5 minutes. Sprinkle cheese over eggs. Bake in oven until cheese softens and eggs firm up, about 5 minutes. Remove from oven and let stand 1 minute before cutting into 8 wedges. Yields 2 pieces per serving. Description: "Need a last minute Mother's Day brunch recipe? Try this cheesy frittata made easy with store-bought shredded cheese and a bag of pre-washed spinach (just rinse at home)." S(Internet Address): "http://www.weightwatchers.com/food/...?recipeId=99571" - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 108 Calories; 5g Fat (44.6% calories from fat); 13g Protein; 1g Carbohydrate; trace Dietary Fiber; 214mg Cholesterol; 377mg Sodium. Exchanges: 0 Grain(Starch); 1 Lean Meat; 0 Vegetable; 1/2 Fat. NOTES : If you are counting points, this is 3 points per serving.
  8. Here is your recipe. You didn't say how many muffins it made so I assumed 12. If it makes a different amount, you can adjust the points for that. This looks like a good recipe. * Exported from MasterCook * Banana Muffins Recipe By : Serving Size : 12 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 c whole wheat flour 1/4 c brown sugar 1/2 c. Splenda 1 1/4 tsp baking powder 1/2 tsp baking soda 1/2 tsp cinnamon 2 whole egg whites 1 1/4 cups bananas -- mashed (3 bananas) 1/4 c unsweetened applesauce Combine flour, sugars, baking powder, baking soda & cinnamon. Add egg whites, banana and applesauce. Stir just until combined. Pour into greased muffin tin. Bake at 350 degrees for 20-25 minutes. S(Internet Address): "http://www.healthdiscovery.net/forums/showthread.php?p=414004#post414 04" - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 90 Calories; trace Fat (3.7% calories from fat); 3g Protein; 20g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 115mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 1/2 Fruit; 0 Fat; 0 Other Carbohydrates.
  9. Hi buddies. Sorry that I have been so absent. Summer is so busy this year and I am mostly taking a sabbatical from the computer. However, I am checking in from time to time and of course I couldn't let a month go by without adding my veggie and fruit of the month to the appropriate threads above. Also, I will have some new recipes with pictures in that thread in the next few days. I hope that you are all having a wonderful summer and that I will find the Mess Hall as usual has taken care of itself while I am so busy. In the meantime, help each other out and I will be here when I can. Happy OP summer one and all!
  10. JULY: NECTARINES Commonly showcased side by side with peaches, nectarines are a similar, but yet different fruit. The best way to identify the difference between a nectarine and peach is by the lack of fuzz on the nectarine. Nectarines, like peaches, most likely originated in China more than 2,000 years ago and were cultivated in ancient Persia, Greece and Rome. They were grown in Great Britain in the late 16th or early 17th centuries, and were introduced to America by the Spanish. Today, California grows over 95% of the nectarines produced in the United States. Nectarines are smaller and smooth skinned golden yellow with large blushes of red. Their yellow flesh has a noticeable pink tinge, with a distinct aroma and a more pronounced flavor. There are more than 100 varieties of nectarine, in freestone and clingstone varieties. In freestone types the flesh separates from the 'pit' easily, while clingstone types cling to the 'pit.' Nectarines are more delicate than peaches and bruise very easily. Nectarines are a good source of vitamin C and low in calories with no sodium or cholesterol. Selection NectarineServing Size (140g) Amounts Per Serving% Daily ValueCalories 70 Calories from Fat 5 Total Fat 1g1% Saturated Fat 0g0%Cholesterol 0mg0%Sodium 0mg0%Total Carbohydrate 16g5% Dietary Fiber 2g8% Sugars 12gProtein 1gVitamin A4%Vitamin C15%Calcium0%Iron2%* Percent Daily Values are based on a 2,000 calorie diet. Ripe fruit are fragrant and give, slightly, to the touch. If they are a under-ripe, leave them at room temperature for 2–3 days to ripen. Look for fruit with smooth unblemished skin. Avoid extremely hard or dull colored fruits and soft fruit with soft, wrinkled, punctured skin. Storage Nectarines keep for 5 days if stored in a plastic bag in the coldest part of your refrigerator. Preparation Nectarines can be used and prepared in the same ways as peaches, with no need to peel because they have no fuzz. Leave the skins on when making pies, cobblers and fresh fruit salads, etc. Availability California nectarines are available from late April and to late August. Almost all of the nectarines available are in California. Chiliean Nectarines are available from late December through early March. Make Nectarines Part of Your 5 A Day Plan Bake peeled, halved, pitted fruit, cut-side up in a baking pan sprinkled with honey and cinnamon and cooked until tender. Grilled nectarines are a wonderful tasty treat! Be sure to brush the fruit with fruit juices and cook until it is heated through. Poached nectarines in fruit juice or wine and cook until tender…a simple, elegant way to end a meal. Nectarines make a good substitute in any recipe that calls for peaches or apricots. Puree ripe nectarines with skim milk, non-fat yogurt, or orange juice for a tasty breakfast treat. Serve pancakes, waffles, or French toast with sliced or chopped nectarines. Add cut up nectarines to your favorite fruit salad. Serve baked nectarines with baked chicken or ham as delicious side dish. RECIPES: * Exported from MasterCook * Broiled Pork Chops with Warm Nectarines Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 ounces pork loin chops -- trimmed of extra fat 1/4 tsp coriander seeds 1/4 tsp cumin 1/2 tsp black pepper -- freshly ground 1/4 cup cider vinegar 1 tsp rum (optional) 12 ounces nectarines -- pitted, peeled and halved Put the pork chops, coriander, cumin, and pepper in a sealable plastic bag and add the vinegar and optional rum. Fasten the bag and place in the refrigerator for 8 hours or overnight to marinate. When ready to cook, preheat a broiler. Place the chops on a broiling pan, along with the nectarines. Place the pan about 6 inches below the heat source. Broil 3 to 4 minutes per side. Remove and serve hot. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 114 Calories; 3g Fat (25.5% calories from fat); 12g Protein; 10g Carbohydrate; 1g Dietary Fiber; 27mg Cholesterol; 22mg Sodium. Exchanges: 0 Grain(Starch); 1 1/2 Lean Meat; 1/2 Fruit; 0 Fat; 0 Other Carbohydrates. NOTES : 2 points per serving. * Exported from MasterCook * Nectarine & Almond Breakfast Gratin Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Tbsp butter -- cut into small pieces, plus an additional teaspoon 5 Tbsp sugar 1/4 cup Egg Beaters® 99% egg substitute 1/4 cup milk, skim 1/4 cup flour, all-purpose 1/8 tsp salt 2 cup nectarines -- thinly sliced 2 Tbsp almonds -- coarsely chopped Preheat an oven to 425 °F. Using 1 teaspoon of the butter, grease an 8- or 9-inch gratin dish or other shallow baking dish, then sprinkle it with 1 tablespoon of the sugar. Arrange the fruit in the dish. In a bowl, combine the egg, milk, 1 tablespoon of the sugar, and the salt and whisk together. When well mixed, gradually whisk in the flour. Pour this cream-like batter over the fruit. Sprinkle the remaining 3 tablespoons of sugar, the butter, and the almonds over the top. Bake until the batter is set, the butter melted, and the fruit cooked through, about 12 to 15 minutes. Let stand about 10 minutes before cutting into wedges to serve. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 186 Calories; 6g Fat (26.2% calories from fat); 4g Protein; 32g Carbohydrate; 2g Dietary Fiber; 8mg Cholesterol; 126mg Sodium. Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 1/2 Fruit; 0 Non-Fat Milk; 1 Fat; 1 Other Carbohydrates. NOTES : Nectarines and almonds are a classic French combination and in this simple, but elegant dish they are prepared in a gratin. Essentially a thin, crepe-like batter is poured over the nuts and fruits, just enough to make a base that holds them together so they can be sliced. The fruit is dotted with butter, sprinkled with sugar and baked until the batter sets. 4 points per serving. * Exported from MasterCook * Nectarine and Basil Bagel Recipe By : Serving Size : 2 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup nectarines -- thinly sliced 6 ounces bagels -- split (two bagels) 4 Tbsp Neufchatel cheese 1/4 cup basil leaves -- about 12 large leaves 1/4 tsp black pepper -- cracked Toast bagels and spread with cream cheese (1 tablespoon per bagel half). Top with basil leaves and nectarine slices. Sprinkle with pepper. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 297 Calories; 5g Fat (14.9% calories from fat); 11g Protein; 52g Carbohydrate; 3g Dietary Fiber; 11mg Cholesterol; 511mg Sodium. Exchanges: 3 Grain(Starch); 0 Lean Meat; 1/2 Fruit; 1/2 Fat. NOTES : This recipe is 6 points. If you use a Weight Watcher type bagel, of one or two points you will reduce the points per serving to three points. * Exported from MasterCook * Nectarine Whirl Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup nectarines -- cut in chunks 1/2 cup milk, skim 1/2 cup orange juice 1 Tbsp honey 1/4 tsp Almond extract 2 ice cubes -- crushed Place all ingredients in a blender. Blend at high speed for 15 seconds. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 198 Calories; 1g Fat (3.4% calories from fat); 6g Protein; 44g Carbohydrate; 1g Dietary Fiber; 2mg Cholesterol; 66mg Sodium. Exchanges: 1 1/2 Fruit; 1/2 Non-Fat Milk; 1 Other Carbohydrates. NOTES : 4 points per serving. This is a large size serving. * Exported from MasterCook * Santa Fe Chilled Nectarine Soup Recipe By : Serving Size : 5 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 lbs nectarines -- (8 small), cut up 1 cup apple juice 1 cup cranberry juice, low calorie 1/2 tsp salt 1/2 tsp red pepper flakes 1 Tbsp balsamic vinegar 1/4 cup cilantro leaves, whole Combine nectarines with juices, salt, pepper flakes and vinegar in electric blender. Whirl until smooth and blended. Add cilantro leaves and whirl in a stop-and-go fashion a few seconds, just to chop. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 114 Calories; 1g Fat (5.8% calories from fat); 2g Protein; 28g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 217mg Sodium. Exchanges: 1 1/2 Fruit. Serving Ideas : Makes 5 (1-cup) servings NOTES : 2 points per serving.
  11. JULY: GARLIC (Oh yummy! I couldn't wait for this one!) For years garlic has been the topic of much folklore. In ancient times, its pungent odor was believed to supply strength and courage to those who ate it. Garlic has been used for numerous things including embalming, warding off evil spirits, and curing everything from the common cold to tuberculosis and broken bones. Even in modern times, garlic is still being promoted as a health food with medicinal properties. Though garlic is a nutritious food, many of the claims surrounding it are not backed up by research. Garlic is a member of the Allium genus and classified as Allium sativa. The garlic bulb is covered with a loose, white, crackly outer skin and comprised of individual sections called cloves. Each clove is covered in a white sheath. Garlic is very popular in the Middle East and Mediterranean countries, India and China. In America, 250 million pounds of garlic are consumed per year and its use is growing. Garlic is characterized by it’s strong flavor and smell, stemming from its sulfur compounds. It makes a great flavoring agent for a variety of dishes. Garlic Serving Size (3.0g) Amounts Per Serving% Daily ValueCalories 5 Calories from Fat 00Total Fat 0g0%Saturated Fat 0g0%Sodium 0mg0%Cholesterol 0mg0%Total Carbohydrate 1g0% Dietary Fiber0g0% Sugars 0gProtein 0gVitamin A0%Vitamin C2%Calcium0%Iron0%* Percent Daily Values are based on a 2,000 calorie diet. Varieties There are approximately 300 varieties of garlic grown throughout the world. In the United States about 90% of the garlic is grown in California and most comes in two types, early and late. Early garlic is white or off-white in color and harvested in mid-summer. Late garlic is off-white on the outside American: white-skinned with a strong flavor. Chileno: a reddish-colored, sharp tasting garlic grown in Mexico Elephant: Not a true garlic, but a relative of the leek; its flavor is very mild and it is characterized by larger heads. Green Garlic: Young garlic before it starts forming cloves. Green garlic looks like a baby leek with a long green top and small white bulb. Its flavor is much more mild than that of mature garlic. Italian: Mauve in color with a somewhat milder flavor. Availability, Selection, and Storage Garlic is available year-round frozen or fresh. When buying fresh garlic, choose from plump, dry heads that feel firm. Avoid soft, mushy or shriveled cloves. American garlic should be white to off-white. Garlic should be stored in a cool, dark place (though not a refrigerator) and can be kept for several weeks. Many people use small clay garlic holders to keep their garlic as fresh as possible. Cloves that have sprouted can still be used but they will not be as strong in flavor as fresher cloves. The sprouts themselves can be cut up like scallions and chives and used in dishes. Preparation To remove individual garlic cloves, peel outer layers from the bulb and snap out each clove from the base. Cloves can than be peeled very easily. For a more mild flavor, whole cloves can be added (unpeeled for an even more subtle taste) to food while it cooks or marinates and than discarded before serving the meal. Another trick for imparting a mild garlic flavor in your dish is to spear a garlic clove with a fork and stir your dish with it — discarding the garlic when stirring is complete. For a stronger flavor, used chopped, crushed, pressed or pureed garlic in dishes. The more finely garlic is chopped, the stronger its flavor will be. To chop garlic, cut in half lengthwise (remove the green core if there is one — it is bitter). Make several lengthwise cuts and than cut crosswise. A garlic press can be used also though these can be a bit tricky to clean. To remove garlic odor from hands, use salt or lemon juice and than wash your hands with soap. Cooking Garlic Cooking garlic decreases the strength of its flavor making it much milder. The longer it is cooked, the more mild it tastes. Be careful not to sauté garlic too long at too high a temperature, it will brown very quickly and can become bitter. To bake garlic, place whole, unpeeled bulbs rounded side down in a shallow baking dish, drizzle with oil, cover with foil and bake for 1 1/2 hours at 325ºF. Add garlic to spice up your 5 to 9 A Day Plan! Flavor soups and stews. Roast with meats or poultry. Chop finely for salad dressings. Bake whole heads until softened; pop out soft flesh from cloves and spread on bread. Put minced garlic on a loaf of bread to make an authentic tasting garlic bread! RECIPES: * Exported from MasterCook * Roasted Squash with Potatoes & Garlic Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 pounds acorn squash -- washed, halved, seeded and cut into 12 equal pieces 2 pounds potatoes -- unpeeled, washed and quartered, try to use Yukon gold or red potatoes 4 cloves garlic -- peeled and crushed 2 Tablespoons olive oil 1 large sprig rosemary Preheat oven to 425ºF. Combine squash, potatoes and garlic in 9 x 13-inch shallow baking pan. Drizzle with oil. Salt and pepper to taste. Top with rosemary sprig. Bake 45-50 minutes, turning once after vegetables are browned on one side. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 149 Calories; 4g Fat (20.9% calories from fat); 3g Protein; 28g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 9mg Sodium. Exchanges: 2 Grain(Starch); 0 Vegetable; 1/2 Fat. NOTES : I peel this squash before baking. You don't have to but none of my family likes the peel. 3 points per serving. * Exported from MasterCook * Sesame Garlic Chicken Stir Fry Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 ounces chicken breast, no skin, no bone, R-T-C -- sliced across the grain in 1/4-inch strips 3 Tbsp water 5 1/2 Tbsp cornstarch 16 ounces stir fry vegetables -- frozen 1 1/2 Tablespoons vegetable oil 1 medium garlic clove -- peeled and minced 1/2 Tbsp fresh ginger -- peeled and minced 8 Tbsp sesame garlic sauce 1/2 tsp ground white pepper 2 Tbsp sesame seeds -- toasted Place chicken in small bowl. Add water 1 Tbsp at a time, working in with hands until water is absorbed into chicken. Sprinkle cornstarch over chicken and work in with hands to coat all pieces. Blanch vegetables in boiling water until crisp-tender, 2-3 min; drain and set aside. Heat nonstick wok or large nonstick skillet on high 2 minutes. Add vegetable oil; swirl to coat pan (oil should smoke slightly). Add chicken, garlic, and ginger, stir fry 3 min. Add sesame garlic sauce; stir fry 2 minutes. Add pepper and vegetables; stir fry to heat through, 30 seconds. Remove from pan, garnish with sesame seeds. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 228 Calories; 10g Fat (39.2% calories from fat); 20g Protein; 14g Carbohydrate; 2g Dietary Fiber; 52mg Cholesterol; 57mg Sodium. Exchanges: 1/2 Grain(Starch); 2 1/2 Lean Meat; 0 Vegetable; 1 1/2 Fat. NOTES : 5 points per serving. * Exported from MasterCook * Rustic Roasted Peppers & Garlic Recipe By : Serving Size : 16 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 whole bell peppers 3 whole yellow peppers 3 whole red bell peppers 4 medium onions -- unpeeled 6 large bulbs garlic olive oil spray 1/2 teaspoon salt 1/2 teaspoon pepper -- freshly ground 2 teaspoons fresh thyme -- chopped Heat oven to 375°. Cut onions in half lengthwise and the garlic in half across cloves, removing excess skin but not all of it. Pierce the peppers once or twice to allow steam to escape. Brush the vegetables generously with olive oil, sprinkle with salt, pepper and thyme. Roast on a rack in a shallow pan for approximately 45 minutes. Arrange on an attractive platter with some fresh herbs for garnish. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 30 Calories; trace Fat (4.7% calories from fat); 1g Protein; 7g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 69mg Sodium. Exchanges: 0 Grain(Starch); 1 Vegetable; 0 Fat. NOTES : This falls in the catagory of zero points as long as you only have one serving. Of course, it is soooooo good that you will have more than that and will have to add a point as required depending on just how much you eat. This is a family favorite served on toasted thin slices of Italian bread or any crusty bread(all you do is crush the veggies with a fork and spoon it on the bread). Wonderful with minestrone! You just spoon a serving on top of the soup and serve!
  12. Hello all. Today I was wondering what to fix for lunch. There was a nice bowl with bulgur already cooked in the fridge and I just looked around for a bunch of other things to throw in. It really turned out great and I am going to serve it again with dinner as a side dish with tonights chicken. After I ate a nice portion of this, I scooped about 3/4 cup of my fresh yogurt into a parfait dish and added a handful of fresh blueberries. What a great lunch this was! I am full and happy but there really wasn't a large amount of volume in the meal. This is what I have been waiting for. To feel full on less food. Hooray for CORE! * Exported from MasterCook * Bulgur and Veggies Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups bulgur, cooked 1 cup green onions -- both white and green portion, sliced 2 cups yellow squash -- cut in 1/2" dice 2 cups portobello mushrooms -- remove gills and cut in 1/2" dice 2 cloves garlic -- minced 1/4 teaspoon salt 1/2 teaspoon pepper -- freshly ground 1/4 teaspoon oregano 1/4 teaspoon basil 1/4 cup fresh parsley -- chopped 6 small roma tomatoes -- cut in 1/2" dice 2 teaspoons olive oil Cook bulgur either in water or broth and place in large bowl. Place one teaspoon olive oil in hot non stick skillet and add the squash and onion. Saute just until the squash begins to brown. Pour into bowl with the bulgur. Add 1/4 cup water to skillet and the chopped mushrooms, reduce heat to medium. Cook until the water completely cooks out of the pan and the mushrooms are shrinking. Add the garlic and saute for about one minute. Pour this into the bulgur mixture. Add the spices and stir to combine. When you serve, add the chopped tomato and combine. Serve either hot or cold. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 125 Calories; 3g Fat (16.1% calories from fat); 5g Protein; 24g Carbohydrate; 6g Dietary Fiber; 0mg Cholesterol; 111mg Sodium. Exchanges: 1/2 Grain(Starch); 2 1/2 Vegetable; 1/2 Fat. NOTES : This recipe is 2 points per serving and they are large servings! You can subsitute or add any veggie that you like. Whatever is on hand!
  13. Well, I guess you were all wondering where I have been. Actually I haven't felt very good the last couple of days and today I actually felt like cooking. Some of you may know that I can't eat bell peppers, not in any color. I miss the flavor and I loved stuffed peppers so I make a variation of them using tomatoes. the variation with ground beef and bulgur is what I made for supper tonight. * Exported from MasterCook * Tomatoes Stuffed with Beef and Rice Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 large tomatoes -- preferably beefsteak 4 tablespoons olive oil 1/4 cup olive oil 2 cups onion -- diced 1 teaspoon garlic -- minced 6 tablespoons long-grain white rice 1/2 pound ground beef, 95% lean 1/4 cup pine nuts -- toasted 2 tablespoons parsley sprigs -- finely chopped 1 tablespoon dill -- finely chopped 1/4 teaspoon salt 1/8 teaspoon pepper -- freshly ground 1/2 cup mozzarella cheese -- grated 1 cup water -- for pan Preheat the oven to 375 degrees F. Cut the top off of the tomatoes and clean out all of the pulp, leaving a 1/2-inch thick skin. Reserve the pulp. In a medium saute pan, heat 1/4 cup of the olive oil over medium heat. Add the onion and saute until the onions are golden brown, about 5 minutes. Add the garlic, reserved tomato pulp, and rice, and simmer for 5 minutes. Add the beef, pine nuts, parsley, dill, salt, and pepper. Stir to combine and continue cooking until beef is browned. Fill the tomatoes with the beef mixture, sprinkle the tops with cheese, and drizzle with the remaining 4 teaspoons of olive oil. Place in a 9-by 13-inch baking dish. Pour water in the bottom of the dish and bake for 1 hour. Serve warm. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 408 Calories; 25g Fat (64.3% calories from fat); 10g Protein; 21g Carbohydrate; 3g Dietary Fiber; 19mg Cholesterol; 156mg Sodium. Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 2 Vegetable; 4 1/2 Fat. NOTES : This recipe is 'called' healthy and low fat! It is at least 10 points per tomato! Here are my variations, all CORE, two are with meat and one is vegetarian. I find both ways delicious. You can subsitute any grain and any vegetables throughout the recipes. This is what makes it so versatile. * Exported from MasterCook * Cybergranny's Stuffed Tomatoes Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 large tomatoes -- preferably beefsteak 2 tablespoons olive oil 2 cups onion -- diced 1 teaspoon garlic -- minced 6 tablespoons bulgur -- *see Note 1/2 pound ground beef, 95% lean 1/4 cup carrot -- finely diced 2 tablespoons parsley sprigs -- finely chopped 1 tablespoon dill -- finely chopped 1/4 teaspoon salt 1/8 teaspoon pepper -- freshly ground 1/2 cup mozarella cheese, fat free -- grated 1 cup water -- for pan Preheat the oven to 375 degrees F. Cut the top off of the tomatoes and clean out all of the pulp, leaving a 1/2-inch thick skin. Reserve the pulp. In a medium saute pan, heat the olive oil over medium heat. Add the onion and saute until the onions are golden brown, about 5 minutes. Add the garlic, reserved tomato pulp, and bulgur, and simmer for 5 minutes. Add the beef, carrots, parsley, dill, salt, and pepper. Stir to combine and continue cooking until beef is browned. Fill the tomatoes with the beef mixture, sprinkle the tops with cheesel. Place in a 9-by 13-inch baking dish. Pour water in the bottom of the dish and bake for 1 hour. Serve warm. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 231 Calories; 6g Fat (32.5% calories from fat); 9g Protein; 19g Carbohydrate; 4g Dietary Fiber; 12mg Cholesterol; 232mg Sodium. Exchanges: 1/2 Grain(Starch); 2 Vegetable; 1 Fat. NOTES : 4 points per serving *You can subsitute any grain such as barley, quinoa, couscous, etc. I like to partially reconstitute the harder grains in warm water to ensure they will cook thoroughly. This one is simply the original lightened with less oil and subbing brown rice for the white and ff cheese. * Exported from MasterCook * Cybergranny's Stuffed Tomatoes 2 Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 large tomatoes -- preferably beefsteak 2 tablespoons olive oil 2 cups onion -- diced 1 teaspoon garlic -- minced 6 tablespoons brown rice, long-grain -- *see Note 1/2 pound ground beef, 95% lean 1/4 cup pine nuts -- toasted 2 tablespoons parsley sprigs -- finely chopped 1 tablespoon dill -- finely chopped 1/4 teaspoon salt 1/8 teaspoon pepper -- freshly ground 1/2 cup mozarella cheese, fat free -- grated 1 cup water -- for pan Preheat the oven to 375 degrees F. Cut the top off of the tomatoes and clean out all of the pulp, leaving a 1/2-inch thick skin. Reserve the pulp. In a medium saute pan, heat the olive oil over medium heat. Add the onion and saute until the onions are golden brown, about 5 minutes. Add the garlic, reserved tomato pulp, and rice, and simmer for 5 minutes. Add the beef, pine nuts, parsley, dill, salt, and pepper. Stir to combine and continue cooking until beef is browned. Fill the tomatoes with the beef mixture, sprinkle the tops with cheesel. Place in a 9-by 13-inch baking dish. Pour water in the bottom of the dish and bake for 1 hour. Serve warm. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 274 Calories; 9g Fat (39.3% calories from fat); 10g Protein; 21g Carbohydrate; 3g Dietary Fiber; 12mg Cholesterol; 230mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 2 Vegetable; 1 1/2 Fat. NOTES : 5 points per serving *You can subsitute any grain for the rice. * Exported from MasterCook * Cybergranny's Stuffed Tomatoes 3 Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 large tomatoes -- preferably beefsteak 2 tablespoons olive oil 2 cups onion -- diced 1 teaspoon garlic -- minced 6 tablespoons bulgur -- *see Note 1/2 pound eggplant -- diced in 1/2" cubes 1/4 cup carrot -- finely diced 2 tablespoons parsley sprigs -- finely chopped 1 tablespoon dill -- finely chopped 1/4 teaspoon salt 1/8 teaspoon pepper -- freshly ground 1/2 cup mozarella cheese, fat free -- grated 1 cup water -- for pan Preheat the oven to 375 degrees F. Cut the top off of the tomatoes and clean out all of the pulp, leaving a 1/2-inch thick skin. Reserve the pulp. In a medium saute pan, heat the olive oil over medium heat. Add the onion and saute until the onions are golden brown, about 5 minutes. Add the garlic, reserved tomato pulp, and bulgur, and simmer for 5 minutes. Add the eggplant, carrots, parsley, dill, salt, and pepper. Stir to combine and continue cooking until eggplant is partially cooked. Fill the tomatoes with the eggplant mixture, sprinkle the tops with cheese. Place in a 9-by 13-inch baking dish. Pour water in the bottom of the dish and bake for 1 hour. Serve warm. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 144 Calories; 5g Fat (30.6% calories from fat); 6g Protein; 21g Carbohydrate; 5g Dietary Fiber; 1mg Cholesterol; 222mg Sodium. Exchanges: 1/2 Grain(Starch); 2 1/2 Vegetable; 1 Fat. NOTES : This recipe is barely 3 points per serving *You can subsitute any grain such as barley, quinoa, couscous, etc. I like to partially reconstitute the harder grains in warm water to ensure they will cook thoroughly. I also love playing with the spices. It is amazing the different way this will taste by just changing the spices. I love oregano, rosemary, fennel, or any combination of different spices.
  14. I get mine at a health food store that is very reasonable and I can buy it in bulk. In a pinch, you can go to the cereal aisle of just about any grocery and where the hot cereals are you will find a local brand of bulgur packaged like cream of wheat.
  15. Thanks Carol! I have been drooling over some of your recipes too!!!!! AND, you have been so much help to me in switching over to CORE! Thanks so much for that toooooooo
  16. So the two oldest grandsons are coming for dinner tonight. I can't wait to try this one on them! * Exported from MasterCook * Cornish Game Hens Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 1/2 pounds Cornish game hens -- (two hens) 1 teaspoon garlic powder 1/2 teaspoon black pepper -- freshly ground 1 1/2 cups bulgur -- or other grain of your choice 3 cups chicken broth, ff, reduced sodium 1/2 cup celery -- diced 1/2 cup green onion -- diced 1/2 cup mushrooms -- sliced 1 teaspoon poultry seasoning 1 whole egg white 1 tablespoon orange zest -- (or to taste) Skin the hens, remove all visible fat, clean, cut each in half and set aside. Add the bulgur and broth to a large microwaveable bowl and nuke for four minutes. Set aside to cool and absorb all liquid. When cool enough to work with, add the remaining ingredients except zest. Place in a 13 x 9 baking pan that is either sprayed lightly with non stick spray or cover with Reynolds Release foil (make the foil large enough to wrap all the way around the contents. Season the birds with garlic powder and pepper on all sides, lay over the stuffing mixture in the pan and sprinkle with the orange zest. Pull the foil over the birds and seal. Bake in a 350° oven for 45 minutes or until done. Serving size is 1/2 bird each and 1 cup of the stuffing. - - - - - - - - - - - - - - - - - - - Serving Ideas : I serve this with a wilted spinach salad (I wilt the spinach by layering it in a bowl and sauteing red onion and mushrooms in a bit of broth then adding about a dozen cherry tomatoes cut in half just to heat them and pour it over the spinach while still warm. I will also serve an oat scone each tonight. NOTES : The points for this recipe are outrageous because there is no listing for game hens without the skin. For CORE, I don't see how this meal can't be totally CORE.
  17. Hi Maureen! Here are some recipes that I have on my computer: Three Bean Salad 2 Points Per Serving 15 Ounces Green Beans, Canned 15 Ounces Kidney Beans, Canned 15 Ounces Garbanzo Beans, Canned -- drained and rinsed 2 cloves garlic -- crushed 1 red onion -- finely sliced 1 Tablespoon Canola oil 2 Tablespoons red wine vinegar Mix beans in large bowl. Mix oil and vinegar. Pour into bean mix, add garlic and red onion. Chill. Serve. Serving Size : 6 Yield: "5 Cups" Per serving: 185 Calories (kcal); 3g Total Fat; (16% calories from fat); 8g Protein; 32g Carbohydrate; 0mg Cholesterol; 642mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates NOTES : Rinsing the beans and/or using low sodium beans will greatly reduce the sodium. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ FF Three Bean Salad 1 can each kidney beans, green beans, wax beans, or any beans you like, drained and rinsed Sweet-sour dressing: 1/2 cup wine vinegar or cider vinegar 3 tablespoons sugar or substitute such as Equal or Nutrasweet 1/2 teaspoon dill seed 1/4 teaspoon caraway seed, optional Marinate in refrigerator over night. If liquid doesn't cover beans, add water or double dressing recipe. We have this often in summer. It travels well. I have actually tried this one and it is good. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Three-Bean Salad with Tangy Coriander-Chili Dressing 1 can (about 15 oz.) kidney beans, rinsed and drained 1 can (about 15 oz.) garbanzo beans (chick peas), rinsed and drained 1 can (about 15 oz.) black or pinto beans, rinsed and drained 1 can (about 15 oz.) corn, rinsed and drained (optional, in place of 1 can beans) 1/2 cup fresh lemon juice 2 Tbsp. extra virgin olive oil 4 garlic cloves, finely minced 1/2 Tbsp. chili pepper flakes, or to taste 3 Tbsp. crushed dried cilantro (coriander leaves) Salt and freshly ground pepper, to taste Mix beans and corn in large bowl and set aside. In blender, place juice, oil, garlic, chili flakes and cilantro (coriander). Purée until smooth and well blended. Adjust seasonings if needed, adding salt and pepper to taste. Toss beans with dressing. Cover and chill, stirring occasionally, 3 to 4 hours or overnight. Makes 4 1-cup servings. Per serving: 344 calories, 9 g. fat (1 g. saturated fat), 49 g. carbohydrate, 17 g. protein, 17 g. dietary fiber, about 600 mg. sodium. This one is pretty high in fat and calories both but sounds pretty good. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Three Bean Salad Serves: 6 person(s) Preparation Time: 15 mins Cooking Time: 0 mins Three bean salad with 29% calorie reduction from traditional recipe. Suggestions: Allow an extra 4+ hours chilling time Ingredients: 1/4 cup red wine vinegar 3 Tbsp Equal® Spoonful (or use 4.5 packets of Equal® sweetener) I use Splenda 1 Tbsp olive oil 3/4 tsp Italian seasoning 1 small clove garlic, minced 1/4 tsp salt 1/8 tsp black pepper 1 can (14.5 oz) cut green beans, drained 1 can (15 oz) garbanzo beans, rinsed, drained 1 can (15 oz) dark kidney beans, rinsed, drained 1/4 cup sliced green onions Directions: Combine vinegar, Equal®, olive oil and seasonings; mix well. Stir in remaining ingredients. Refrigerate, covered, several hours or overnight, stirring occasionally. This one is my favorite. We make it all the time. Nutritional info is: 159cal, 3g fat, 25g carbs, 8g protein, no cholesterol, 173mg sodium IF you rinse the beans thoroughly, otherwise, 473mg sodium, and 9 glorious grams of fiber! I hope you find one there that you like!
  18. Here is your recipe pointed for FLEX: * Exported from MasterCook * Another Steel-Cut Oats in Crockpot recipe Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup steel cut oats 1 apple -- coarsely chopped 1 tsp cinnamon 1 tsp allspice 1 tsp nutmeg 4 1/2 cups milk, skim In a slow cooker, combine all ingredients and set to low heat. Cover and let cook for 8 to 9 hours. S(Internet Address): "http://www.healthdiscovery.net/forums/showthread.php?t=86912" - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 200 Calories; 2g Fat (9.6% calories from fat); 13g Protein; 33g Carbohydrate; 4g Dietary Fiber; 5mg Cholesterol; 143mg Sodium. Exchanges: 1 Grain(Starch); 1/2 Fruit; 1 Non-Fat Milk; 1/2 Fat. NOTES : This recipe comes out to 3 points per serving.
  19. Will do, go check in the Mess Hall:D
  20. First, let me say that I will still post here and will still add recipes to my 'pictures with recipes' thread and will still add to the fruit and veggie of the month threads. Most of you probably know that I have switched to CORE. So, most of my focus will be on CORE recipes for now. With that in mind though, I find that most CORE recipes are FLEX friendly. So, every recipe that I post will still include points for anyone doing the FLEX plan that wants to try them. I have started a thread in the CORE recipes forum and will be posting my recipes there until further notice unless it is absolute a FLEX recipe and then it will be here and in the appropriate recipe thread. Here is the link to the new recipes: http://www.healthdiscovery.net/forums/showthread.php?t=86881
  21. Carol, while you were replying, I was editing. I thought of a bunch of stuff to add. You are right, the ff buttermilk really, really makes a difference in the taste at the end. Totally worth the time to marinate.
  22. Here is the menu for tonights dinner. If I even want dessert after all this, there is always plenty of Summer Muslei in the fridge! * Exported from MasterCook * I know that this is just another variation on 'fried' chicken but I have to say that the addition of soaking the breasts overnight in buttermilk makes them very tender and moist which is a must if you have no skin or bone. It is really worth the time. I generally use more cayenne too. Barbara's CORE 'Fried' Chicken Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound chicken breasts, no skin, no bone, R-T-C 1/2 cup nonfat buttermilk 1 teaspoon poultry seasoning 1/2 teaspoon pepper -- freshly ground 3/4 teaspoon garlic powder 1/4 teaspoon cayenne pepper 1/4 teaspoon salt 1/2 cup cornmeal, whole-grain -- stone ground Pour buttermilk into ziplock bag and place the breasts in. Seal and squish the breasts around in the bag to coat with the buttermilk. Store in fridge overnight. Turning when you think about it. Next day, place all remaining ingredients in another bag and place drained chicken in bag a couple of pieces at a time. Shake to coat. Place on nonstick pan (I use an oven safe rack sprayed with non stick spray on a cookie sheet so the chicken crisps on all sides.) Spray the chicken pieces very lightly with non stick spray and bake in a 400° oven for about 15 minutes til crisp and brown. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 205 Calories; 4g Fat (17.1% calories from fat); 28g Protein; 14g Carbohydrate; 1g Dietary Fiber; 70mg Cholesterol; 231mg Sodium. Exchanges: 1 Grain(Starch); 3 1/2 Lean Meat; 0 Non-Fat Milk; 0 Fat. NOTES : 4 points per serving, but remember, these are 4 oz breasts! * Exported from MasterCook * Cucumber, Tomato Salad Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups cucumber -- peeled and sliced 2 cups tomato -- chopped 1 cup green onion -- mostly the green part 1/3 cup red onion -- chopped (for color) 1/2 cup mushrooms -- sliced (I use crimini), optional 1 clove garlic -- squashed into a paste 1/2 cup fennel bulb -- sliced very thin, optional 1 cup Italian dressing, ff Combine all ingredients except the dressing and mix thoroughly. Add dressing and store in fridge til ready to eat. This salad always needs to be tossed before serving as the dressing goes to the bottom of the bowl. For me, I have to peel and deseed the cucumbers and tomatoes. You can choose to add the mushrooms and fennel or not depending on your taste. I find them both wonderful and this makes for a very 'different' tasting salad. Either way, it is excellent and stores well in the fridge. The mushrooms marinate in the dressing and look like they have been 'cooked' after a few hours. That is when they really get good. I only use the crimini because they are brown and it gives good color to the salad. Description: "This has long been a family favorite. I just lightened it up." - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 24 Calories; trace Fat (7.5% calories from fat); 1g Protein; 5g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 71mg Sodium. Exchanges: 0 Grain(Starch); 1 Vegetable. NOTES : You can add a bit of Parmesan cheese, ff or not to each serving. Be sure to add the point though. Each serving is about 3/4 cup and is not even counted as a point so the addition of the cheese is nice if you are doing FLEX. For CORE, if you can find ff parmesan, go for it! * Exported from MasterCook * In the south, this recipe usually includes smoked sausage of one kind or another but I find it wonderful without the meat as a side dish. No Meat Succotash Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups corn -- cut fresh from cob (you could used one can instead) 1 cup lima beans, baby, frozen 2 cups chicken broth, ff, reduced sodium 1 can diced tomatoes -- 14 to 15 ounces 1 teaspoon fresh oregano -- or 1/2 teaspoon dried Place all ingredients in saucepan and bring to boil. Cover and simmer about 30 minutes. You may add any seasonings you like. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 87 Calories; 1g Fat (7.8% calories from fat); 4g Protein; 18g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 25mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 1/2 Vegetable. Serving Ideas : This is great served over a slice of 'fried' or baked polenta. That is the way that I usually make it. The polenta will add about 2-3 points to the recipe per serving depending on what kind you make and how you make it. Be sure to count it if you are doing FLEX. NOTES : 1 point per serving.
  23. Interesting point but my take on it is this. I switched to CORE so that I would control my 'breads' and flours. I have such issues in that area. If I didn't count them as non-core food, I would be back in the same boat of just hunting for foods that are 'technically' with the program whether it is CORE plan or FLEX plan. So, for me, I would have to count them as non-core and count the points.
  24. Taboleh is great! I use two cups of bulgur, four cups of broth and nuke it for about 3 to four minutes. Set it aside to cool and absorb all the liquid and add 1/2 cup fresh parsley, 1/2 cup chopped green onions, 1 cup chopped tomatoes, 1 cup peeled and seeded cucumber chopped, 1 large clove garlic minced, juice of one lemon and a bit of EVOO (extra virgin olive oil)and fresh ground pepper to taste. Stir it all together and chill. Makes a great refreshing side dish. You can use cilantro instead of the parsley or in addition to it. You can add any fresh chopped veggie that you like. I sometimes add broccoli, cauliflower, or squash (yellow or zucchini).
  25. changes to standard stroganoff recipe..... So here is my Saturday night experimental dinner. I took a Core recipe for beef stroganoff, added fresh mushrooms instead of canned, added onion and garlic and pepper and mixed grains instead of pasta and this is so good that I can't wait for dinner! I shouldn't have made it so early! This would be a recipe easily converted to a crock pot as well. I also think it would be good with any meat including TVP. I plan to serve it with a nice salad and have some 'yogurt pudding' for dessert. * Exported from MasterCook * Core Beef Stroganoff Recipe Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound beef sirloin -- boneless 1 tsp olive oil 32 oz water 1 cup onions -- chopped 2 cups fresh mushrooms -- I used one large (very large) portobello, chopped 2 cloves garlic -- minced 1/2 teaspoon pepper -- freshly ground 2 envelopes Herb Ox beef bouillon -- *see Note 1 1/2 cups bulgur -- **see Note, couscous, quinoa, wheat berries or grain of your choice, or a mixture. 1/2 cup sour cream, ff Slice the beef across the grain into thin strips. Heat the oil in a large skillet and brown the meat over med-high heat. Add onions, garlic, and pepper and saute til onions are starting to brown. Add broth and mushrooms and bring to a boil. Add grain(s). Reduce heat, cover, and simmer about 20-25 minutes or until grain is tender. Stir in sour cream and let it warm through. Serve immediately. Per Serving (excluding unknown items): 314 Calories; 12g Fat (34.5% calories from fat); 20g Protein; 32g Carbohydrate; 7g Dietary Fiber; 48mg Cholesterol; 65mg Sodium. Exchanges: 2 Grain(Starch); 2 Lean Meat; 1/2 Vegetable; 1 Fat. NOTES : *I used this in place of canned broth because even the canned has almost 500mg of sodium per serving. The Herb Ox has negligible sodium, 5mg per serving. **I used 1/2 cup bulgur, 1/2 cup couscous, and 1/2 cup quinoa. Next time I will try barley with wheat berries. This would run about 6 points per serving if you were counting points. It is six very generous serving.
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