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cybergranny

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  1. my next recipe Okay, here is what I made for today's dinner, It is a variation because the original (from Kippy's) called for a can of whole corn and you all know I can't have corn so I subbed a cup of ff sour cream. This recipe makes so much there is no way it is 8 servings! At least 10 and more likely 12, especially if you eat it with a salad. I think I am going to have to start posting these over in the Mess Hall on a thread specifically for CORE! * Exported from MasterCook * CORE REFRIED BEAN CASSEROLE Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 lb ground beef, 95% lean 1 pkg. Taco Seasoning or homemade taco seasoning 3/4 cup water 1 cup sour cream, ff 15 1/4 ounces tomatoes, canned -- diced 16 ounces refried beans, ff -- 10 ounces Rotel tomatoes -- 2 cups cheddar cheese, ff 4 cups brown rice, cooked Brown ground beef, drain and rince. Add water and taco seasoning and simmer until sauce thickens. Add remaining ingredients and bake in 350 degree oven until heated through (20 min.) Okay, I also added a couple of minced cloves of garlic to the meat mixture and I cooked it for an hour to really thicken it up. Yummy!!!! Per Serving (excluding unknown items): 333 Calories; 2g Fat (7.8% calories from fat); 18g Protein; 38g Carbohydrate; 5g Dietary Fiber; 67mg Cholesterol; 837mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Vegetable. NOTES : 6 WW points per serving. Another note: This recipe makes so much that I would suggest you halve the recipe unless you are going to package it in single servings and freeze it! __________________
  2. tonights dinner Okay buddies, let me know if this is a CORE meal or if I have to count points anywhere. The soup is just my usual chicken soup but instead of adding egg noodles, I opted for barley because I love barley in soups. The muffins are made from scratch because mixes always have flour in them and this recipe doesn't. You can make these muffins savory instead of sweet by omitting the Splenda and adding a cup of so of sauteed diced onions and peppers. They are great either way. * Exported from MasterCook * Barbara's Corn Muffins Recipe By : Serving Size : 9 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups cornmeal, whole-grain 1 tablespoon baking powder 1 cup skim milk 1/4 cup butter budsĀ® 1/4 teaspoon salt 1/2 cup egg beatersĀ® 99% egg substitute 2 tablespoons Splenda -- optional for a sweet muffin, increase as you like for desired sweetness Mix cornmeal, baking powder, salt, and Splenda together in medium bowl. Add the wet ingredients and stir just until mixture comes together. Spray a non stick muffin pan with non stick cooking spray and fill nine of the muffin cups with batter. Cook in a 350Ā° for 15 to 20 minutes, til just browning around the edges. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 100 Calories; 1g Fat (6.8% calories from fat); 4g Protein; 20g Carbohydrate; 1g Dietary Fiber; trace Cholesterol; 355mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Non-Fat Milk; 0 Fat; 0 Other Carbohydrates. NOTES : This makes 9 large virtually fat free muffins. If you want the fat, use 1/4 cup oil or margarine in place of the butter buds and two whole eggs in place of the egg beaters. Notice there is no flour. That is why you use stone ground or whole grain cornmeal and baking powder. As the recipe is written, it is 2 Flex points per serving. * Exported from MasterCook * CORE Chicken Soup Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces chicken breast, no skin, no bone, R-T-C -- chopped in one inch cubes 2 quarts water 2 envelopes Herb Ox Instant chicken bouillon* 1 cup celery -- diced 1/2 cup carrots -- diced 1 cup onion -- diced 1/4 cup parsley -- minced 2 cloves garlic -- minced 1/2 teaspoon freshly ground pepper 1 teaspoon tarragon** -- fresh, minced 3/4 cup barley, pearled -- (you can use the quick cooking kind if you like) Place all ingredients in a large pot, bring to a boil and simmer about an hour. Serve with fresh baked corn muffins for a yummy meal. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 115 Calories; 1g Fat (8.0% calories from fat); 9g Protein; 18g Carbohydrate; 4g Dietary Fiber; 17mg Cholesterol; 42mg Sodium. Exchanges: 1 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 0 Fat. Serving Ideas : Serving size is 1 1/2 cups. NOTES : *This bouillon only has 5mg of sodium per packet. You can omit or use any low sodium bouillon you like. **Tarragon isn't for everyone but I love it with chicken soup. You can omit it or add any herb of your choice. This is also good with cilantro, a couple of tablespoons minced and a whole fresh minced tomato added. Add whatever veggies you like. It just makes it better!!!! This recipe is only 2 points per serving!!!!!!
  3. My first CORE recipe Okay, I am trying to get the hang of this so here it is: * Exported from MasterCook * Core Stuffing Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup barley, cooked 1 cup couscous, cooked 1/2 cup mushrooms -- sliced 1/2 cup onion -- sliced 1/4 cup carrots -- finely minced 1/2 cup celery -- sliced 1 teaspoon poultry seasoning 1/2 teaspoon ground sage -- (I use rubbed sage) 1/4 teaspoon salt 1/2 teaspoon freshly ground pepper Cook the barley and couscous according to package directions but use part fat free and reduced sodium chicken broth. Set aside to cool. Spray hot non stick skillet very lighty with non stick spray and add in mushrooms. When the musrooms begin to sweat and release their water, add all remaining ingredients and saute just til onions are translucent and mushrooms have started to brown. Pour into grain mixture. Let cool enough to handle and stuff into bird to bake or roast. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 110 Calories; trace Fat (3.0% calories from fat); 3g Protein; 24g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 153mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Vegetable; 0 Fat. This recipe is so close to the line between one and two points that I would count it as 2 if I were counting points. Would someone please let me know if this is NOT CORE? Please remember that I am experimenting here but this is just the BEST subsitute for regular stuffing made with bread! You can also add in Butterball turkey sausage links and it is really good! Let me know what you think buddies. I am new to this! __________________
  4. Hi buddies. I have posted a few recipes to the CORE forum since switching to CORE. I thought that since I am going to stick with this program, I would start a thread here that I could post these recipes to and they would all be in one place. Let me explain. Some of these recipes are old, standard recipes or FLEX recipes that I have tweaked to make them totally CORE. Others are recipes I have made up just off the top of my head. Some will be recipes that I find online or at the WW board. Every single one of these recipes will be a recipe that I have made myself or I would not recommend them. I just think it will be invaluable to have recipes that have been tested by someone here at BCB all in one thread so that is what I am going to do. All CORE recipes can be used by people doing the FLEX plan, you just have to exercise portion control and count the points. To that purpose, I will list the point value on each recipe that I post. Anyone who sees a recipe here and thinks it is not CORE, please, please say so! You will not offend me. I am new to this and will certainly make some mistakes. Also, feel free to post any variation of any recipe you use so others may see a different way of making it. I would like nothing better than for this forum to have as many recipes dedicated to it as there are in the Mess Hall! Thanks one and all and here goes:
  5. Here is your yummy recipe! * Exported from MasterCook * Southwest Chicken Soup Recipe By : Serving Size : 12 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound chicken breast, no skin, no bone, R-T-C -- (cut into pieces) 1 cup diced onion 3 cloves minced garlic 1 teaspoon ground cumin Add: 15 1/2 oz navy beans -- (I use Bush's navy beans) 31 ounces chicken broth, ff, reduced sodium 2 cups salsa -- (your favorite heat) 1 cup frozen corn kernels Coat saucepan with cooking spray, heat 1 minute on burner then add chicken breast and brown lightly. Add the diced onion and minced garlic, cook until chicken is done. Add the cumin and stir. Simmer for 20 minutes. Now what I do......... I use the original amount listed in the recipe for the chicken,onion,garlic, cumin & corn. Then I double the broth, beans and use the entire (16 oz) jar of salsa (I use mild Pace cilantro). It makes 11-12 cups of soup and the points value I calculate at 3 points per cup. It's still super meaty too. S(Internet Address): "http://www.healthdiscovery.net/forums/showthread.php?t=86596" - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 198 Calories; 2g Fat (7.6% calories from fat); 18g Protein; 29g Carbohydrate; 10g Dietary Fiber; 23mg Cholesterol; 214mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1 1/2 Lean Meat; 1/2 Vegetable; 0 Fat. Serving Ideas : Serving Size = 1 cup NOTES : Icing, you are so right, it is 3 points per cup and looks delicious!
  6. Will do. I will go there now and post it here and then you can copy it and post it by editing your recipe thread there.
  7. Just type the recipe in here and be sure to add the number of servings it makes and I will do the rest. Let me know too if you can, what the % of fat the meat has. Then I can put it in MasterCook as lean or very lean or 95% ff or so on.
  8. The June fruit of the month and vegetable of the month are posted in the appropriate threads above. Enjoy!
  9. JUNE: OKRA Vegetable of the Month OKRA! Okra grows in an elongated, lantern shape vegetable. It is a fuzzy, green colored, and ribbed pod that is approximately 2-7 inches in length. This vegetable is more famously known by its rows of tiny seeds and slimy or sticky texture when cut open. Okra is also known as bamia, bindi, bhindi, lady's finger, and gumbo, is a member of the cotton (Mallow) family. Okra was discovered around Ethiopia during the 12th century B.C. and was cultivated by the ancient Egyptians. This vegetable soon flourished throughout North Africa and the Middle East where the seed pods were consumed cooked and the seeds toasted, ground, and served as a coffee substitute. With the advent of the slave trade, it eventually came to North America and is now commonly grown in the southern United States. Youā€™ll now see okra in African, Middle Eastern, Greek, Turkish, Indian, Caribbean, and South American cuisines. Okra is commonly associated in Southern, Creole, and Cajun cooking since it was initially introduced into the United States in its southern region. It grows well in the southern United States where there is little frost. Okra is a powerhouse of valuable nutrients. It is a good source of vitamin C. It is low in calories and is fat-free. Okra Serving Size 99g or 1/3 medium cucumber Amounts Per Serving% Daily ValueCalories 15 Calories from Fat 00Total Fat 0g0%Saturated Fat 0g0%Sodium 0mg0%Cholesterol 0mg0%Total Carbohydrate 4g1% Dietary Fiber 2g8% Sugars 1gProtein 1gVitamin A6%Vitamin C20%Calcium4%Iron2%* Percent Daily Values are based on a 2,000 calorie diet. Varieties Clemson variety is dark green with angular pods. This okra takes less than two months to mature. Emerald type is dark green, with smooth round pods. Lee is a spineless type known by its deep bright green, very straight angular pods. Annie Oakley is a hybrid, spineless kind of okra with bright green, angular pods. It takes less than two months from seeding to maturity. Chinese okra is a dark green type grown in California and reaches 10 to 13 inches in length. These extra-long okra pods are sometimes called "ladyfingers." Purple Okra a rare variety you may see at peak times. There is a version grown for its leaves that resemble sorrel in New Guinea. Availability, Selection, and Storage Okra is available year-round, with a peak season during the summer months. It is available either frozen or fresh. When buying fresh okra, make sure that you select dry, firm, okra. They should be medium to dark green in color and blemish-free. Fresh okra should be used the same day that it was purchased or stored paper bag in the warmest part of the refrigerator for 2-3 days. Severe cold temperatures will speed up okra decay. Do not wash the okra pods until ready to use, or it will become slimy. Preparation When preparing, remember that the more it is cut, the slimier it will become. Its various uses allow for okra to be added to many different recipes. Okra is commonly used as a thicken agent in soups and stews because of its sticky core. However, okra may also be steamed, boiled, pickled, sautĆ©ed, or stir-fried whole. Okra is a sensitive vegetable and should not be cooked in pans made of iron, copper or brass since the chemical properties turns okra black. Young Versus Mature Okra - What is the difference? Most okra pods are ready to be harvested in less than two months of planting. If the okra is going be consumed, then these pods must be harvested when they are very young. They are usually picked when they are two to three inches long, or tender stage. Okra pods grow quickly from the tender to tough stage. Pods are considered mature when they exceed three inches in length. Mature okra is tough and is not recommended for use in certain recipes. How do I reduce okra slime? Most people who have eaten or have cooked okra, know about the okra slime. Some recipes call for the whole okra, but how do you deal with the okra slime? There are few ways to minimize the slime: Simply trim the off the ends and avoid puncturing the okra capsule. You can also minimize the slime factor by avoiding the tendency to overcook okra. Make Okra Part of Your 5 A Day Plan Boil or microwave whole until just tender. Dress with lemon juice and ground pepper. Stew with tomatoes. Serve over rice. Add okra to curries or sautĆ© with spices like cumin, coriander, turmeric, or curry powder. If okra is used in a soup, stew or casserole that requires longer cooking, it should be cut up, to exude its juices, and thicken. Okra pods can be sliced, dipped in egg, breaded with corn meal and baked. SautĆ© okra with corn kernels, onion and sweet peppers for a tasty side dish. Okra has a similar flavor to eggplant and can be used as a substitute in your favorite recipes. Use raw okra in your tossed salads. * Exported from MasterCook * Okra and Cornmeal (soft polenta) Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups water 2 cups okra 1 cup white cornmeal 1/2 tsp salt 1/4 cup Butter BudsĀ® 1 tablespoon butter In a large saucepan, bring water to a boil, add okra and cook for about 10 minutes. Remove the okra with a slotted spoon and set aside. Using the same saucepan, increase heat until the water boils briskly. Slowly add the cornmeal, stirring continuously to prevent lumping. Add the salt and okra. Cook and continue stirring for 10 to 12 minutes. Remove from heat and add the butter buds, stir to incorporate and then add the butter and stir again until all the butter is incorporated. Serve hot. Per Serving (excluding unknown items): 195 Calories; 3g Fat (16.2% calories from fat); 4g Protein; 37g Carbohydrate; 4g Dietary Fiber; 8mg Cholesterol; 514mg Sodium. Exchanges: 2 Grain(Starch); 1 Vegetable; 1/2 Fat; 1/2 Other Carbohydrates. NOTES : 3 points per serving. * Exported from MasterCook * Okra and Green Beans Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 lb okra -- uncut 1 Tbsp olive oil 1 medium onion -- diced 1 lb green beans -- fresh 2 large garlic cloves -- crushed then chopped 1 cup water 1/2 tsp salt 1/2 tsp ground pepper 1 can tomato paste -- (6 ounce) Wash okra pods, trim stems, do not remove caps. Rinse well and drain. Wash beans and cut into 3 inch lengths. Combine water, tomato paste, olive oil, onion, garlic, salt and pepper in a sauce pan and mix well. Heat, stirring frequently, until mixture comes to boil. Add okra and beans and additional water if necessary to almost cover vegetables. Reduce heat to low, cover and simmer gently until vegetables are crisp-tender, 20 to 30 minutes. Serve it warm or cold. *This dish can also be oven-baked. Instead of simmering, lightly cover with aluminum foil and bake for 30 minutes at 350Ā°F. Per Serving (excluding unknown items): 96 Calories; 3g Fat (21.8% calories from fat); 4g Protein; 17g Carbohydrate; 6g Dietary Fiber; 0mg Cholesterol; 362mg Sodium. Exchanges: 0 Grain(Starch); 3 Vegetable; 1/2 Fat. NOTES : 1 point per serving. * Exported from MasterCook * Okra with Rice and Beans Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cups onions -- chopped 2 cups tomatoes -- chopped 1 tsp sesame oil 1 cup okra -- sliced 2 cloves garlic -- chopped 1/2 cup vegetable broth 2 cups brown rice -- cooked 1 cup black beans -- canned In a medium size saucepan, sautĆ© the onions and tomatoes in the oil for 5 minutes. Add the okra, garlic, salt, pepper and bouillon cube. Cook for 15 to 20 minutes. Serve hot over the rice and beans. Per Serving (excluding unknown items): 385 Calories; 3g Fat (8.0% calories from fat); 13g Protein; 76g Carbohydrate; 8g Dietary Fiber; trace Cholesterol; 147mg Sodium. Exchanges: 4 1/2 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 1/2 Fat. NOTES : 7 points per serving. * Exported from MasterCook * Spicy Stir-Fried Okra Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 lb okra pods -- trimmed and slicked into 1/2" thick rounds 1 cup onion -- thinly sliced 1 Tbsp olive oil 5 1/2 tsp lemon juice 1/2 tsp ground cumin 1/4 tsp fennel seed -- ground 1/8 tsp cayenne pepper 1/2 tsp salt In non-stick frying pan, sautĆ© okra and onion in oil, stirring occasionally, for 15 minutes. If okra looks dry, add 3 tablespoons water and/or cover the pan during cooking. When vegetables are soft, add in lemon juice. Reduce heat and add cumin, fennel, cayenne and salt. Stir for 2 minutes, or until flavors are blended. Serve warm. Per Serving (excluding unknown items): 85 Calories; 4g Fat (36.5% calories from fat); 2g Protein; 12g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 276mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 2 Vegetable; 0 Fruit; 1/2 Fat. NOTES : 1 point per serving.
  10. JUNE: Pluots and Apriums PLUOTSĀ© AND APRIUMSĀ©! *PluotĀ® and ApriumĀ® are registered trademarks of Zaiger Genetics, Modesto, California Pluots are complex hybrid fruits that are part plum and part apricot in heritage. These fruits were originally invented in the late 20th century by Floyd Zaiger and are now grown in parts of Washington and California. Pluots have a majority of plum parentage and therefore, have smooth skin like plums. Some varieties of pluots are sometimes called interspecific plums, or dinosaur eggs. The pluot is often confused with the aprium which is another plum and apricot hybrid with mostly apricot heritage. Like apricots, apriums have slightly fuzzy skin. Pluots and apriums are known for their sweetness and flavor; the sugar content of these fruits is much higher than that of a plum or apricot alone. Pluot and Aprium nutritional information is not available at this time. Plum Serving Size 1 quince (132g) Amounts Per Serving% Daily ValueCalories 70 Calories from Fat 5 Total Fat 1g2%Saturated Fat 0g0%Sodium 5mg0%Total Carbohydrate 17g6% Dietary Fiber 2g8% Sugars 13gProtein 1gVitamin A8%Vitamin C20%Calcium0%Iron0%Percent Daily Values are based on a 2,000 calorie diet. Apricot Serving Size (114g) Amounts Per Serving% Daily ValueCalories 50 Calories from Fat 5 Total Fat 0g0%Saturated Fat 0g0%Sodium 0mg0%Total Carbohydrate 13g4% Dietary Fiber 3g12% Sugars 10gProtein 2gVitamin A60%Vitamin C20%Calcium2%Iron4%Percent Daily Values are based on a 2,000 calorie diet. Availability Pluot and aprium season stretches from May to September. Pluots can be found mostly in milder climates. Selection Pluots and apriums should be plump and firm. Avoid pluots that are green, blemished, or have broken skin. Storage Pluots and apriums should be ripened at room temperature and then refrigerated. Pluots can be ripened in a brown paper bag at room temperature. Preparation Fruit should be washed well and dried before consumption. To remove pit, cut the fruit in half. Pluots and apriums can be eaten fresh or cooked. Varieties Approximately 20 varieties of pluots have been developed and bred by Zaiger Genetics. Each variety contains a different percentage of plum and apricot parentage. These varieties vary in size, skin color, and flesh color. The skin can be solid, striped, or speckled and skin colors range from yellow-green to black. Pluot flesh ranges from white to red in color. There is only one variety of aprium currently on the market. The Honey Rich interspecific is bright orange and has bright orange flesh. Pluot varieties include: Candy Stripe: medium, pink-yellow striped, with very sweet and juicy flesh. Cherry: small, bright red skin with white flesh. Dapple Dandy: large sweet with pale green to yellow, red-spotted skin, red or pink juicy flesh. Flavorella: round, medium-sized, golden-yellow, with sweet and juicy flesh. Flavor Heart: very large, black with a heart shape, and yellow flesh. Flavor King: very sweet, medium or large, with red-purple skin and red flesh. Flavorosa: very sweet or tart, medium-sized, flat round dark-purple fruit with red flesh. Flavor Prince: large round and purple, with red flesh. Flavor Rich: medium-sweet, large black round fruit with orange flesh. Flavor Supreme: medium or large, greenish purple skin, juicy red flesh. Flavor Queen: large light-green to yellow, very juicy. Red Ray: medium, bright red with dense, sweet orange flesh. Make Pluots and Apriums Part of Your 5 A Day Plan Use pluots and apriums in sauces to pour over waffles or pancakes. Substitute pluots for plums in recipes. Use pluots and apriums as a topping for yogurt or as dessert. Add sliced pluots or apriums to your next salad. Add pluots or apriums to your favorite cereal. Make a pluot of aprium crisp for dessert. Serve pluots over low calorie ice cream. I must insert a note here, these fruits may not be available to everyone. In the recipes to follow, you may use either plums or apricots at your discretion as a subsitution. Also, most areas of the country actually DO carry pluots, they just call them either 'white plums' or 'white meat plums' because they look just like a regular plum but have white flesh. * Exported from MasterCook * Aprium Muffins Recipe By : Serving Size : 9 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 box muffin mix -- (14 ounce) preferably oat bran muffins 3/4 cup apple juice 1 1/2 cups apricots -- chopped and pitted ** 3/4 cup raisins Preheat oven to 425 ĀŗF. Lightly coat about 9 muffin cups with nonstick spray. In medium bowl, combine muffin mix and juice until just moistened. Stir in apriums and raisins. Spoon batter into muffin cups full. Bake 14 minutes or until a toothpick inserted in center comes out clean. Remove muffins from pan and cool on wire rack. Per Serving (excluding unknown items): 58 Calories; trace Fat (2.4% calories from fat); 1g Protein; 15g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 2mg Sodium. Exchanges: 1 Fruit. NOTES : These muffins are one point each! **This is where you subsitute the apriums. * Exported from MasterCook * California Fresh Fruit Kebobs with Lemon and Cayenne Recipe By : Serving Size : 12 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 plums -- halved and pitted ** 6 peaches -- halved and pitted 6 nectarines -- halved and pitted 2 lemons -- juiced 1 tsp cayenne pepper mint sprigs (optional) Cut each half of fruit into thirds. Place fruit in medium bowl, add lemon juice and cayenne pepper; mix well. Marinate fruit for 1 hour. On a skewer, alternate fruit wedges; chill. Garnish with mint sprig, if desired. Per Serving (excluding unknown items): 75 Calories; 1g Fat (6.3% calories from fat); 1g Protein; 19g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; trace Sodium. Exchanges: 0 Grain(Starch); 1 Fruit; 0 Fat. NOTES : **This is where you subsitute pluots for the plums. 1 point per kabob. * Exported from MasterCook * Confetti plum (pluot)-pasta salad Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces pasta -- corkscrew works best, uncooked 1/2 medium red bell pepper -- cut into strips 3/4 cup jicama -- peeled and sliced 1/2 cup red onion -- chopped 8 plums -- sliced ** 2 Tbsp pimiento -- diced 1 tsp ginger root -- finely grated 3 Tbsp white wine vinegar -- or rice vinegar 1 Tbsp vegetable oil 1/8 tsp salt 1/8 tsp freshly ground black pepper Cook the pasta according to the package directions. Drain. Rinse briefly under cold water and drain. In a large bowl, toss together the pasta, red and yellow bell peppers, jicama, onion, and pluots. In a small bowl, whisk together all the basil, pimento, ginger, vinegar, oil, salt, and pepper until blended. Drizzle the dressing over the salad and toss evenly until coated. Per Serving (excluding unknown items): 224 Calories; 3g Fat (13.6% calories from fat); 6g Protein; 43g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 49mg Sodium. Exchanges: 2 Grain(Starch); 1/2 Vegetable; 1/2 Fruit; 1/2 Fat; 0 Other Carbohydrates. NOTES : **This is where you subsitute pluots for the plums. 4 points per serving. * Exported from MasterCook * Shrimp and Pluot Stir Fry Recipe By : Serving Size : 2 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tsp safflower oil 1 clove garlic -- minced 1/2 tsp ginger -- grated 2 green onions -- chopped 1 tsp cornstarch 1/4 cup chicken broth 2 Tbsp sherry 1 tsp soy sauce 1 tsp brown sugar 1/2 pound shrimp -- shelled, de-veined 4 plums -- sliced** 4 ounces waterchestnuts, canned 1/4 pound broccoli -- diagonally sliced Combine oil, garlic, ginger and onions in a microwave-safe casserole. Cook on high 30 seconds. Add cornstarch, chicken broth, sherry, soy sauce and brown sugar. Microwave on high for 1 minute. Stir in remaining ingredients. Cover, cook on high 2 to 3 minutes, stirring once. Per Serving (excluding unknown items): 297 Calories; 5g Fat (16.7% calories from fat); 27g Protein; 33g Carbohydrate; 5g Dietary Fiber; 173mg Cholesterol; 453mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 2 Vegetable; 1 Fruit; 1/2 Fat; 0 Other Carbohydrates. NOTES : **subsitute pluots here. 6 points per serving. * Exported from MasterCook * Summer Fruit Chicken Salad with Mustard Dressing Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups romaine lettuce leaves -- torn 12 ounces chicken breasts, no skin, no bone, R-T-C -- cooked, shredded 2 nectarines -- sliced 2 peaches -- sliced 2 plums -- sliced* 2 apricots -- sliced** 2 tsp olive oil 2 Tbsp vinegar -- white 2 Tbsp Dijon-style mustard 2 tsp sugar -- or Splenda Divide lettuce among 4 salad bowls. Divide sliced fruit and shredded chicken. Place on top of lettuce. To prepare dressing, combine oil, vinegar, mustard and sugar in a jar. Tighten lid on jar; shake well. Drizzle dressing over salad. Per Serving (excluding unknown items): 232 Calories; 6g Fat (20.9% calories from fat); 23g Protein; 25g Carbohydrate; 5g Dietary Fiber; 52mg Cholesterol; 149mg Sodium. Exchanges: 2 1/2 Lean Meat; 1/2 Vegetable; 1 Fruit; 1/2 Fat; 0 Other Carbohydrates. NOTES : *subsitute pluots here **subsitute apriums here 5 points per serving.
  11. Hi buddies. I have been very scarce in the Mess Hall this month. However, I certainly haven't forgotten it! It is still the place I like to call home. So, I just wanted you all to know that I have posted six new recipes with pictures in the sticky thread above if you would like to take a look and you can find me mostly learning about CORE since I switched this week. I have two new CORE recipes posted to the WW Core forum. Have a great holiday weekend and remember to check on the 'Fruit and Vegetable of the Month' threads the first of June as I will have the new ones posted by then.
  12. So here are the latest six recipes. Try the potato muffins if you don't try anything else. They are so easy and everyone from kids to oldsters love them! * Exported from MasterCook * Baked Fish with Rice Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 lemon 2 tbsp parsley -- finely chopped 1 cup rice -- long grain, uncooked 1 1/2 tsp herbs de provence -- store-bought mix (1 1/2 to 2) 2 tsp chicken bouillon granules -- levelled 2 cups water 1 pound flounder fillets -- or other fish such as tilapia 2 tbsp olive oil Position an oven rack on the lowest level and preheat the oven to 425'F. Cut the lemon into thin slices; remove and discard the seeds; set the slices aside. Rinse the parsley and then chop finely: set it aside. Spray the bottom and the sides of the casserole with non-stick spray. Spread the rice in a shallow platter; pick out and discard any foreign object: pebbles, lentils, etc. In a medium bowl, combine: rice, chicken base soup powder, parsley, herbs and water: stir well. Pour the mixture into the casserole and then spread the rice evenly in the bottom of the casserole. Place the fillets into the casserole and then lay the lemon slices over them. Spoon some of the water with the herbs and parsley over the slices and fillets. Drizzle the oil over everything, cover the casserole well with foil paper and then bake in a preheated oven for 25 minutes. Test for doneness: Carefully remove the foil paper from the furthest point away from your face to avoid steam burns. There should be a little bit of liquid left in the pan; the rice should be plump and the fish should be white and flaky. In any case, remove the casserole from the oven and cover with foil paper for a few minutes to allow the rice to absorb any remaining water in the casserole. If there's a lot of liquid left in the pan, then return the casserole to the oven and bake uncovered for 5 more minutes, or until most of the water has been absorbed. If there's barely any liquid in the casserole and the rice seems hard, then add in a couple of tablespoons of water, cover with foil and continue baking for 5 - 8 more minutes, or until the rice is soft. Serve with boiled Rapini or other greens, extra lemon wedges, olive oil and soft crusty bread of choice. Description: "A simple fish and rice casserole baked together." - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 338 Calories; 9g Fat (23.2% calories from fat); 25g Protein; 39g Carbohydrate; 1g Dietary Fiber; 55mg Cholesterol; 285mg Sodium. Exchanges: 2 1/2 Grain(Starch); 3 Lean Meat; 0 Vegetable; 0 Fruit; 1 1/2 Fat. Serving Ideas : Tilapia is a light red, firm fleshed fish; when cooked, it looks snowy white in colour and has a firm texture. To bake 3 fillets: use 1 cup plus 2 tablespoons rice and a little more of the herbs, chicken base and oil. To bake 4 fillets: use 1 1/4 cups rice and a little more of the herbs, chicken base and oil; overlap the fillets to fit pan. Do not, in any case, increase the amount of water, since the fish will release water during baking and, in turn, will turn the rice into mush by the time the water has been absorbed. This recipe also works well with Salmon and Trout fillets. NOTES : 7 points per serving. * Exported from MasterCook * Breakfast The Night Before Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 10 1/2 ounces Jimmy Dean 97% ff sausage -- (one roll) 8 slices bread -- cubed 2 cups cheddar cheese, ff -- grated 1 cup egg beatersĀ® 99% egg substitute 2 1/2 cups milk, skim 3/4 teaspoon dry mustard 10 3/4 ounces cream of mushroom soup, condensed -- (one can) 1/2 cup milk, skim Cook sausage in large skillet until brown, breaking up with wooden spoon; drain. Pat sausage dry with paper towels. Grease 9x13-inch baking dish. Place bread cubes in baking dish. Sprinkle grated cheddar cheese over bread. Sprinkle sausage over cheese. Combine egg beaters, 2 1/2 cups milk and dry mustard in medium bowl; beat with rotary beater or fork until well mixed. Pour egg mixture over layered mixture in baking dish. Cover with plastic wrap. Refrigerate for 8 to 24 hours. Heat oven to 300 degrees F. Stir together cream of mushroom soup and 1/2 cup milk in small bowl. Pour over mixture in baking dish. Place baking dish on baking sheet. Bake, uncovered, about 1 1/2 hours or until center is set when baking dish is slightly jiggled. Let stand for 10 minutes before serving. Description: "This dish is made easier by mixing it the night before. A good addition to a brunch buffet or as a holiday breakfast." - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 243 Calories; 5g Fat (20.6% calories from fat); 23g Protein; 21g Carbohydrate; 1g Dietary Fiber; 25mg Cholesterol; 1028mg Sodium. Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 1/2 Non-Fat Milk; 1 Fat. NOTES : 5 points per serving, and they are large. * Exported from MasterCook * Chocolate Chip Idaho Potato Poppers Recipe By : Serving Size : 12 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- cooking spray 1 1/3 cups flour 2/3 cup potato flakes -- any instant variety 2 tablespoons sugar 2/3 cup splenda 2 teaspoons baking powder 1/2 teaspoon cinnamon 1/4 teaspoon salt 1/2 cup milk, skim 2 egg whites 2 tablespoons vegetable oil 2 teaspoons vanilla extract 1/4 cup semisweet chocolate chips -- be sure to use MINI chips Preheat oven to 375Ā°. Coat the cups of 2 mini-muffin pans (24 cups) with cooking spray. In a large bowl, stir together the flour, potato flakes, sugar, baking powder, cinnamon and salt until mixed. Stir in the milk, egg whites, oil and vanilla extract until blended. Add the chocolate chips and mix well. Spoon the batter into the muffin cups, filling them about 3/4 full. Bake 14-17 minutes, or until golden in color and a toothpick inserted in the center comes out clean. Loosen the edges of each muffin with a knife, and transfer them to a wire rack to cool completely. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 114 Calories; 3g Fat (27.4% calories from fat); 3g Protein; 18g Carbohydrate; 1g Dietary Fiber; trace Cholesterol; 144mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Non-Fat Milk; 1/2 Fat; 1/2 Other Carbohydrates. NOTES : 2 points per muffin. * Exported from MasterCook * Fiesta Shrimp Cocktail Toss Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound shrimp -- cooked, peeled and deveined (medium) 3/4 cup Italian dressing, ff 1 medium tomato -- diced 4 ounces Green Chiles -- diced, one can 1/3 cup green onions -- sliced 2 tablespoons cilantro -- (optional) chopped 2 teaspoons honey 1/8 teaspoon hot pepper sauce TOSS shrimp, dressing, tomato, chiles, green onions, cilantro, honey and hot pepper sauce together in medium glass or ceramic bowl; refrigerate for at least 60 minutes. Description: "Dazzle your family or guests by serving this appetizer in a martini glass or other fancy stemware lined with a small leaf of romaine lettuce." - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 155 Calories; 2g Fat (12.4% calories from fat); 24g Protein; 9g Carbohydrate; 1g Dietary Fiber; 173mg Cholesterol; 302mg Sodium. Exchanges: 0 Grain(Starch); 3 Lean Meat; 1 Vegetable; 0 Other Carbohydrates. NOTES : 3 points per serving. * Exported from MasterCook * Idaho Potato Spinach Balls Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 20 ounces Potatoes -- peeled, boiled and mashed 1 package frozen chopped spinach -- (10 ounce) thawed and well-drained 1/2 cup egg beatersĀ® 99% egg substitute 1/4 tsp. nutmeg 1/4 tsp. cayenne pepper 1 cup mozzarella cheese, part skim milk 1/3 cup flour salt and pepper to taste cooking spray Lightly brush a baking tray with vegetable oil or cooking spray. Set aside. In a medium bowl, combine the potatoes, spinach and eggs. Beat with mixer until well-blended. Season with nutmeg and cayenne pepper. Add the cheese and 4 tablespoons of the flour. Stir until flour is well-blended. Spread the remaining flour onto a glass plate and season with salt and pepper. Using two teaspoons, form the spinach mixture into 1-inch balls. Drop the spinach balls onto the flour-covered plate. Roll balls in the flour to coat and place on the prepared baking sheet. Place the tray in the refrigerator for 20 minutes before baking. Preheat oven to 450Ā° F. Remove balls from the refrigerator; spray them lightly with cooking spray. Bake for 12 to 14 minutes or until golden brown and firm to the touch. serve plain, or sprinkle balls with lemon juice. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 270 Calories; 6g Fat (17.8% calories from fat); 17g Protein; 39g Carbohydrate; 6g Dietary Fiber; 15mg Cholesterol; 285mg Sodium. Exchanges: 2 Grain(Starch); 1 1/2 Lean Meat; 1 Vegetable; 1/2 Fat. NOTES : 5 points per serving. * Exported from MasterCook * Pork Medallions with Mushrooms & Pasta Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 12 ounces pork tenderloin 2 tbsp oil 1 tbsp butter 1 tbsp herbs de provence -- or more 1 tsp beef stock -- (1 to 1/2) 4 large mushrooms -- about 3 inches wide 1 tbsp Worcestershire sauce (optional) 1 tbsp fresh squeezed lemon juice (optional) -- (1 to 2) If not using Worcestershire sauce and/or lemon juice -- compensate by adding equal amounts of water 2 cups pasta -- fuselli, bowtie, shells, etc. uncooked 2 cups pasta sauce -- your favorite water grated parmesan or romano for garnish Wash or scrub mushrooms clean of dirt and then cut into quarters and set aside. Rinse pork tenderloin to remove loose debris and then pat dry with paper towels. Using a single bladed knife, remove any fat and the sinew. The sinew is a tough, rubbery, thin layer of tendon that can neither be cut nor chewed easily when eaten. It's slightly transparent and has a light blue tint to it, which makes it distinguishable from the fat. Removing the sinew also removes some of the meat, which is unavoidable, so don't worry about this. However, to minimize the amount of waste, don't attempt to remove the sinew from the flat end, because you can tear away too much meat from there. Instead, start from the middle of the tenderloin where the sinew begins. Making a small incision , enough to fold over the sinew, and if necessary, use a paper towel to hold on to the slippery sinew. If the sinew begins to shred as you pull it off, then you have no other choice but to slice it off carefully. Once again, you will lose a bit of the meat, because there's no way you can remove the sinew without losing part of the meat; this is to be expected. Cut the tenderloin into 12 pieces (medallions), each about 3/4 - 1 inch thick. Place the medallions on a work surface, about 2 - 3 inches apart and cover loosely with plastic film. Using a mallet, begin to hit each medallion to slightly flatten them to a 1/2 inch thickness, enough to break apart the fibers. Note: At this point, fill a large pot with plenty of cold water, about 3/4 worth capacity and bring it to a boil over high heat. You want to time the pasta and the medallions to finish cooking at the same time. As soon as the water begins to form tiny bubbles and has started to steam, but not come to a full boil, start cooking the pork. Within a few minutes of cooking the pork, add the pasta to the boiling water and keep an eye on things. Heat a large non stick frying pan on high heat, for about 1 minute, or until hot and then add in the butter and the oil. When the butter has melted and has begun to froth, place the tenderloins into the pan without moving them around. Allow the pieces to brown for 1 minute and then turn them over, using a set of tongs, and continue to brown for another minute. Sprinkle the herbs de provence and turn the pieces over to redistribute the herbs and then align the pieces in a ring around the edge of the bottom of the pan, leaving the center of the pan empty. Add in the prepared mushrooms in the centre and reduce the heat to low - medium heat. Cover with matching lid and allow to cook for 2 - 3 minutes and then turn over the mushrooms and medallions to cook evenly. Cook for 10 - 12 minutes, or until mushrooms have slightly wilted and repeat turning the mushrooms and medallions every 2 - 3 minutes. Test the pork for doneness by removing the thickest medallion and slicing into it. The meat should be firm and the juices should run clear, not pink. In the meantime, check on the pasta and start reheating your pasta sauce on a slow simmer. When the medallions have cooked, increase the heat to high and add in the Worcestershire sauce, lemon juice and beef stock liquid. Stir everything around to coat mushrooms and medallions with liquids and to caramelize them. When the liquid has slightly reduced, but not thickened, transfer everything to individual serving plates, divided equally, or to a platter. Place the medallions near the edge of the plate, or in the centre of the platter, in an overlapping manner, and then scatter the mushrooms on and around the medallions, allowing the pan liquid to cascade over and down the medallions. Serve with pasta topped with pasta sauce (and grated cheese if desired). - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 387 Calories; 13g Fat (31.8% calories from fat); 25g Protein; 40g Carbohydrate; 1g Dietary Fiber; 63mg Cholesterol; 87mg Sodium. Exchanges: 2 1/2 Grain(Starch); 2 1/2 Lean Meat; 0 Vegetable; 2 Fat. Serving Ideas : Note About the Pasta: You can use whichever type of pasta you like and cook it to your preference. Similarly, the pasta sauce you choose to serve can be a home-made or a commercial one (store bought). There's nothing wrong with using store bought sauce, especially if you're short on time. NOTES : 9 points per serving, but remember that this is for the pasta and sauce as well.
  13. Wow! I didn't know that this was going to be 'stickyed' but I am sure glad that it was since as of today I have joined the ranks of CORE. I am really excited about it and can't wait to adjust some of my favorite recipes for here!
  14. I think you could do either thing. If you want a really fresh strawberry taste, then put them in the blender and stir them in about 30 minutes before the pears are done. Otherwise, put all the fruit in at the same time. It is just up to you but I think it would taste better with the berries undercooked.
  15. I posted a complete Master List of Core foods over in the Core forum. It is directly from WW so all the links work and believe me, it is a complete list.
  16. I APOLOGIZE IN ADVANCE IF SOMEONE HAS ALREADY POSTED THIS HERE. I CHECKED THE STICKY THREAD AND DIDN'T SEE IT. THIS IS THE ENTIRE LIST FROM THE WW WEBSITE SO I THOUGHT IT MIGHT BE USEFUL SINCE THIS WAS TAKEN FROM THE WW SITE, ALL THE LINKS WILL WORK IF YOU JUST CLICK ON THEM. I came across this link today and thought it would be a good idea to post the entire list right here in the Core forum: Weight Watchers Core Plan: The Master List All information is copyrighted by WW 2004 On the Core Plan focus on wholesome foods without countingā€¦ - Eat from a list of wholesome foods from all the food groups - Enjoy satisfying eating without empty calories - Have the occasional treat in controlled amounts Beans & Legumes Meat and PoultryBeveragesOils, Dressings, and SeasoningsCerealsPasta, Potatoes, Rice, and GrainsChain Restaurants SnacksCondiments SoupsDairy and Eggs Soy and Meat SubstitutesFish and SeafoodSpices, Herbs, and Baking IngredientsFruitsGeneric VegetablesJams, Spreads, Salsas, and DipsBrand Vegetables For a summery of the Master List, see:Core Food List Summary For more information, see: Good Health Habits Beans & Legumes: Any Brand of: beans and legumes, all types, except canned vegetarian baked beans Branded Items: Birds Eye Baby bean and carrot blend Baby corn and bean blend Butter beans Butter beans, speckled Green beans, French style cut Italian beans, deluxe Limas beans, baby deluxe Limas beans, fordhook deluxe Pole green bean Tender young green beans Bush's Black beans Blackeye peas Blackeye peas with snaps Butter beans, baby Butter beans, large Butter beans, speckled Cannellini beans Chili beans Crowder peas Field peas with snaps Garbanzo beans Great Northern beans Kidney beans, dark red Kidney beans, light red Mixed beans Navy beans Pinto beans Purple hull peas Red beans Refried beans, fat free Del Monte Cut green beans Cut, Italian green beans Cut, no salt added green beans French style green beans French style, no salt added green beans Lima beans Seasoned green beans Whole green beans Eden Organic Aduki beans Organic Baby lima beans Organic Black beans Organic Black eyed peas Organic Black soybeans Organic Cannellini (white kidney) beans Organic Chili beans (dark red kidney) Organic Garbanzo beans (chick peas) Organic Great Northern beans Organic Lentils (green) with onion & bay leaf Organic Navy beans Organic Pinto beans Organic Small red beans Organic Spicy pinto beans Fantastic Instant black beans Faraon Black beans Black beans, canned Black eye peas Garbanzo beans Garbanzo beans, canned Great northern beans Lentils Lima beans Mayocoba beans Mexican haba beans Pink beans Pinto beans Pinto beans, canned Red kidney beans Small red beans Fire MountainĀ® Black Eye Peas Blackeye Pea Salad Great Northern Beans Green Giant Cut green beans, 50% less sodium, canned Cut green beans, canned Cut green beans, frozen French style green beans, canned Kitchen sliced green beans, canned Whole green beans, frozen Hanover Baby lima beans Blue lake cut green beans Blue lake French style green beans Blue lake whole green beans Cut romano Italian green beans Fordhook lima beans Premium select whole yellow beans Harvest Moon Premium select whole yellow beans Old El Paso Garbanzos Mexe beans Pinto beans Refried beans, fat free Refried beans, spicy, fat free Refried beans, vegetarian Progresso Black beans Cannellini beans Chick peas Dark red kidney beans Fava beans Garbanzo beans Pinto beans Red kidney beans S&W Black beans Black beans, 50% salt Butter beans California Pinquitos Chili Beans Chipotle Peppers Garbanzo beans Garbanzo beans without EDTA Garbanzo beans, 50% salt Pinto beans Red beans, Louisiana style Red kidney beans Red kidney beans without EDTA Red kidney beans, 50% salt Vegetarian beans in tomato sauce White beans Season Brand Bean sprouts Taco Bell Home Originals Fat free refried beans Fat free refried beans with mild chilies Westbrae Natural Organic black beans Organic chili beans Organic garbanzo beans Organic great Northern beans Organic kidney beans Organic lentils Organic pinto beans Organic red beans Organic salad beans Organic soy beans Heirloom Beans Black beluga lentils Heirloom Beans European soldier Heirloom Beans Scarlet runner Heirloom Beans Trout beans Beverages: What's Included: Coffee (without sugar) Tea (without sugar) Diet soft drinks Club soda Seltzer (plain or flavored, unsweetened) Water Details: Beverages containing alcohol are not Core Foods Any Brand of: cappuccino, made with fat-free milk club soda cocoa, hot, instant, sugar-free, fat-free coffee substitute or cereal beverage powder coffee, instant, decaffeinated or regular dairy drink mix, reduced calorie hot cocoa mix, Sugar-free fat-free ices, fruit water, reduced calorie with aspartame latte, made with fat-free milk lemonade, low calorie, powder milk, evaporated, fat-free milk, instant nonfat, dry powder milk, nonfat dry seltzer, plain or flavored, unsweetened soft drink, diet cola soft drink, diet root beer tea, black tea, herb tea, instant, unsweetened tonic water Branded Items: 7 UP Diet 7 UP Diet cherry 7 UP A&W Diet cream soda Diet root beer Alba Chocolate shake, prepared Double fudge shake, prepared Nonfat dry milk, prepared Strawberry shake, prepared Vanilla shake, prepared Barq's Diet French vanilla crĆØme soda Diet red crĆØme soda Diet root beer Blue Bunny Fat free skim milk Canada Dry Club soda Diet ginger ale Diet cranberry ginger ale Diet tonic water Seltzer Carnation Evaporated fat free milk Nonfat dry milk Coca-Cola Caffeine free diet coke Diet cherry coke Diet coke Diet Coke with Lemon Diet inca kola Diet vanilla coke Country Time Lemonade,sugar free Pink lemonade, sugar free Strawberry lemonade, sugar free Crystal Light Ice tea Iced tea decaffeinated mix Kiwi-strawberry fruit drink Lemon tea Lemonade Orange-strawberry-banana fruit drink Peach tea Peach tea mix Pineapple-orange mix Pink lemonade Pink lemonade mix Raspberry ice Raspberry ice mix Raspberry tea Raspberry tea mix Strawberry-kiwi fruit drink Strawberry-orange-banana fruit drink Calcium Raspberry peach fruit drink Calcium Tangerine strawberry fruit drink Sunrise Classic orange Dasani Dasani water Lemon and tangerine Nutriwater Mandarin orange Nutriwater Pear and cucumber Nutriwater Wild berry Nutriwater Diet Rite Cola Dr Pepper Caffeine free diet Dr. Pepper Diet Dr. Pepper Eden Edensoy soymilk, extra original Edensoy soymilk, light original Edensoy soymilk, unsweetened Fresca Fresca Fruit 2 O Cherry Water Grape Water Lemon Water Orange Water Peach Water Raspberry Water Strawberry Water Plus Berry relaxing Water Plus Blueberry tangerine vitality Water Plus Citrus energy boost Water Plus Tropical immunity Water GG Golden Guernsey Dairy Fat free milk Hires Diet root beer Ideal You Iced tea mix, lemon, unsweetened Lemonade mix Iced Tea Mix, lemon Raspberry Iced Tea Mix Kool-Aid Cherry sugar-free mix Grape sugar-free mix Lemonade sugar-free mix Soarin' strawberry lemonade sugar-sweetened mix Tropical punch sugar free-mix Master Frozen diet chill kiwi strawberry fruit drink Frozen diet chill raspberry fruit drink Mello Yello Diet soft drink Minute Maid Light valencia orange soda Lemonade ā€“ light Morning Glory Fat free milk Mountain Dew Diet code red Mountain Dew Diet Mountain Dew Diet Mountain Dew (caffeine free) Mr. Pibb Diet Mr. Pibb Mug Diet root beer Diet Cream Naturally Fresh Mountain spring water Nestea 100% decaf tea iced tea mix 100% tea iced tea mix Diet cool Tea Diet lemon tea Lemon Iced Tea Mix Sugar free decaf iced tea mix Sugar free iced tea mix Unsweetened tea Nestle Carnation No sugar added, rich chocolate flavor hot cocoa mix (with calcium) Northern Neck Diet ginger ale Pepsi Diet caffeine free Pepsi Diet Pepsi Diet pepsi twist Diet Vanilla Pepsi Pepsi one Wild cherry, diet Pepsi Postum Coffee flavor instant hot beverage Instant hot beverage Propel Propel Water, all flavors RC Diet cola Schweppes Club soda Diet ginger ale Seagram's Black cherry seltzer naturals Black cherry seltzer naturals, sodium free Club soda Club soda, sodium free Diet ginger ale Diet raspberry ginger ale Diet tonic water Lemon lime seltzer naturals Lemon lime seltzer naturals, sodium free Orange seltzer naturals Orange seltzer naturals, sodium free Original seltzer Original seltzer, sodium free Raspberry seltzer naturals Raspberry seltzer naturals, sodium free Sierra Mist Diet Sierra Mist Silk Unsweetened plain soymilk Slice Diet cola Slice Diet orange Slice Snapple Diet cranberry raspberry fruit drink Diet kiwi strawberry fruit drink Diet lemon tea Diet lime green tea Diet orange carrot fruit drink Diet peach tea Diet pink lemonade Diet raspberry tea Diet ruby red fruit drink Just plain tea, unsweetened Squirt Diet Squirt Diet Ruby Red Sprite Diet Sprite Starbucks Coffee CaffĆØ Latte, made with nonfat milk Cappuccino, made with nonfat milk Stewart's Diet orange n'cream soda Diet root beer Sunkist Diet Orange Sun Soy Creamy original soymilk Tab Tab Tang Orange, sugar free fruit drink Turkey Hill Diet green tea with honey & ginseng Iced tea, diet Iced tea, diet decaffeinated tea Tea cooler, diet decaffeinated orange V8 (U.S.) Splash Diet berry blend fruit drink Splash Diet strawberry kiwi fruit drink Splash Diet tropical blend fruit drink Vernors Diet ginger ale Vitasoy Classic original soymilk, shelf Creamy original soymilk, refrigerated Creamy original soymilk, shelf Unsweetened original soymilk, shelf Waist Watcher Diet black cherry Diet caffeine free cola Diet chocolate soda Diet citrus frost Diet ginger ale Diet lemon up Diet orange Diet raspberry ginger ale Diet root beer Diet vanilla cream soda Seltzer Weight Watchers Smoothie Drink Mix Creamy chocolate smoothie Smoothie Drink Mix Vanilla smoothie WestSoy Low fat plain soymilk with extra calcium Plus, plain soymilk Smartplus, plain soymilk Cereals: What's Included: Cold Cereal: Puffed wheat, puffed rice, shredded wheat, and 100% bran cereals that do not contain added sugar. Hot Cereal: Cooked (hot) cereal; any plain variety that does not contain added sugar. Details: Cold cereals are limited to one meal a day and must be eaten with fat-free milk or fat-free plain yogurt Any Brand of: cereal, hot, cream of rice cereal, hot, farina cereal, hot, grits, corn cereal, hot, instant oatmeal cereal, hot, instant oatmeal, unflavored, uncooked cereal, puffed rice, ready-to-eat cereal, quick grits, white corn cereal, quick grits, yellow corn cereal, ready-to-eat, puffed wheat Branded Items: Albers Hominy quick grits Arrowhead Mills Instant oatmeal original plain Back to Nature Hi-Fiber Multibran Barbara's Bakery Shredded wheat cereal General Mills Fiber One H-O Cream farina Instant oatmeal Quick oats Jim Dandy Grits, regular Quick grits Quick grits, iron fortified Kashi Puffed cereal Kellogg's All-bran, extra fiber Puffed rice cereal Puffed wheat cereal Shredded wheat miniatures cereal Keto Hot Cereal Old fashioned oatmeal Manischewitz Creamy hot wheat cereal Nabisco Cream of wheat, 1 minute Cream of wheat, 10 minute Cream of wheat, 2 1/2 minute Instant cream of wheat enriched farina (1 minute) Instant cream of wheat, original Nature's Path Organic instant oatmeal, original Post The original shredded wheat The original shredded wheat 'n bran spoon size The original shredded wheat spoon size Quaker Oats Enriched hominy quick golden grits Enriched white hominy grits Enriched white hominy quick grits Instant grits, original flavor Instant oatmeal, regular flavor Old fashioned oats Puffed rice cereal Puffed wheat cereal Quaker Oats Quick oats Scotch barley, regular & quick cooking Shredded wheat cereal Whole wheat, hot natural cereal Chain Restaurants: ARBY'SĀ® Side Salad, without dressing Atlanta Bread Company Garden Vegetable Soup House Salad, with chicken House Salad, without chicken Au Bon PainĀ® Black Bean Soup French Moroccan Tomato Lentil Soup Fruit Cup Garden Vegetable Soup Old Fashioned Tomato Soup Reduced Sodium Southwest Vegetable Soup Southern Black Eyed Pea Soup Split Pea with Ham soup Tomato Florentine Soup Tuscan Vegetable Soup Vegetable Beef Barley Soup Vegetarian Chili Vegetarian Lentil Soup Back Yard Burgers Baked Potato, plain Charbroiled Chicken Salad Baja Fresh Mexican Grill Black Beans Charbroiled Chicken Charbroiled Fish Onions, Peppers, & Chilies Pico de Gallo Salsa Pinto Beans Salsa Bajaā„¢ Salsa Verde Wild Gulf Shrimp Bob EvansĀ® Baked Potato, Seasoned (plain) Bean Soup Broccoli Florets (plain) Eggs, Hardcooked Garden Salad (no croutons) Ham Steak Oatmeal Salmon, Plain Turkey, sliced Vegetable Soup Boston Market Beef broth Chicken broth Reduced sodium chicken broth Turkey broth Dark Meat Chicken Steamed Vegetable Medley White Meat Chicken BRUEGGER'S BAGELSĀ® Garden Split Pea Soup Ratatouille Stew BURGER KINGĀ® Side Garden Salad (without dressing) Caribou CoffeeĀ® Americano Coffee, Regular or De-Caf Espresso Espresso beans Flavor Shot, Sugar Free Iced Americano Carl's Jr.Ā® Fat-Free French Dressing Fat-Free Italian Dressing Plain Potato, without margarine Churchs ChickenĀ® Collard Greens Country Buffet Black Olives, Sliced Carrots, Steamed Carved Ham Carved Peppered Pork Loin Carved Roast Turkey Cherry Peppers Chili Bean Soup Cocktail Sauce Corn, Steamed Cucumber Tomato Salad Egg, Poached Fish, Baked Green Beans Green Beans El Greco Grits Lima Beans, Steamed Navy Bean Soup w/ Ham Oatmeal Pinto Beans w/ Ham Potatoes, Baked Potatoes, Baked Sweet Red Beans w/ Ham Soy Sauce Spring Mix salad Tossed Green Salad Vegetable Stir Fry Country KitchenĀ® Restaurant Baked Potato Carrots Corn Garden Salad, Side (without dressing) Green Beans Mixed Vegetables Old Fashioned Calico Bean SoupĀ® D'Angelo Sandwich Shops Hearty Vegetable Soup Denny'sĀ® Baked Potato, plain, with skin Egg BeatersĀ® Egg Substitute Grits QuakerĀ® Oatmeal Vegetable Beef Soup Domino's PizzaĀ® Hot Dipping Sauce Eat'nPark Bean Soup Cocktail Sauce Cod (Lemon Pepper) Egg (poached) Egg BeatersĀ® Breakfast Fruit Cup Ham Ham Steak Island Cod Lite Soy Sauce Mushroom Barley Soup Oatmeal (plain) Potato (baked) Salmon Sugar Snap Peas Vegetable Beef Barley Vegetables (mixed) Faraon Casera Mexican sauce - red Spanish olives Spanish pimiento stuffed olives Fazoli'sĀ® Restaurants EntrĆ©e Garden Salad without Dressing Garden Side Salad Fire MountainĀ® Black Eye Peas Blackeye Pea Salad Carved Turkey Breast Fresh Sweet Potatoes Great Northern Beans Grilled Chicken Breast (6 oz) Grilled Ham Grilled Salmon (7 oz) Grilled Vegetables with Broccoli Grilled Vegetables with Cauliflower Steamed Broccoli Steamed Broccoli & Cauliflower Steamed Broccoli Spears Steamed Cauliflower Stewed Tomatoes with Yellow Squash Vegetable Beef Soup Fresh ChoiceĀ® Baked Potato (1 potato) Carrot Ginger Soup Confetti Bean Chili Fat Free Classic Picnic Slaw Fresh Vegetable Medley Harvest Vegetable Soup Hearty Vegetable Soup Italian Tomato and Cucumber Specialty Salad Marinated Cucumber Specialty Salad Mushroom Bean and Barley Soup Navy Bean and Ham soup Ratatouille Stew Savory Bean Soup Southern Lentil Soup Split Pea with Ham Summer Squash Soup Tuscan White Bean and Vegetable Soup Vegetable Barley Soup Vegetarian Vegetable Soup Hardee'sĀ® Country Ham HomeTown Buffet Black Olives, Sliced Carrots, Steamed Carved Ham Carved Peppered Pork Loin Carved Roast Turkey Cherry Peppers Chili Bean Soup Cocktail Sauce Corn, Steamed Cucumber Tomato Salad Egg, Poached Fish, Baked Green Beans Green Beans El Greco Grits Lima Beans, Steamed Navy Bean Soup w/ Ham Oatmeal Pinto Beans w/ Ham Potatoes, Baked Potatoes, Baked Sweet Red Beans w/ Ham Salsa Shredded Lettuce Sliced Pickles Soy Sauce Spring Mix salad Tossed Green Salad Vegetable Stir Fry KFCĀ® Drumstick Lee's Famous Recipe Chicken Famous Recipe Breast without Skin/Breading Green Beans Oven Roasted Chicken-on-a-Stick Lo Fat Know Fat Hi Protein Grille & CafĆ© Grilled Chicken Breast Grilled Chicken Breast Steamed Chicken Tenderloins McDonald'sĀ® Side Salad Nathan's Famous Sauerkraut Old Country Buffet Black Olives, Sliced Carrots, Steamed Carved Ham Carved Peppered Pork Loin Carved Roast Turkey Cherry Peppers Chili Bean Soup Cocktail Sauce Corn, Steamed Cucumber Tomato Salad Egg, Poached Fish, Baked Green Beans Green Beans El Greco Grits Navy Bean Soup w/ Ham Oatmeal Pinto Beans w/ Ham Potatoes, Baked Potatoes, Baked Sweet Red Beans w/ Ham Spring Mix Tossed Green Salad Orange JuliusĀ® Banana Piccadilly Cafeteria Beans, Green Salad, Cucumber and Tomato Salad, Spring Salad Bowl (Small) Salad, Tomato, Cucumber and Onion Turkey Breast, Carved Pickerman's The Original Soup CafĆ© Black Bean soup Black Forest Lentil soup Country Bean soup Country Vegetable soup Tomato basil soup Vegetable Beef Barley soup Pollo TropicalĀ® 1/4 Chicken Dark Meat without Skin 1/4 Chicken White Meat without Skin Boiled Yuca Boneless Chicken Breast House Salad QuiznosĀ® Sub Fat Free Red Wine Vinaigrette Side Salad, no dressing Red Lobster Baked Potato (order with pico de gallo) Fresh Vegetables (without butter) Jumbo Shrimp Cocktail with Cocktail Sauce King Crab (without drawn butter) Maine Lobster Tail (without drawn butter) Snow Crab (without drawn butter) Steamed Fresh Snow Crab (1 lb.) (no drawn butter; with 2 ounces cocktail sauce) with Unbuttered Fresh Vegetables Romano's Macaroni GrillĀ® Grilled Roma Tomatoes Strawberries Rubio's Fresh Mexican Grill HealthMex Grilled Chicken Salad Ryan'sĀ® Grill, Buffet & Bakery Black Eye Peas Blackeye Pea Salad Carved Turkey Breast Fresh Sweet Potatoes Great Northern Beans Grilled Chicken Breast (6 oz) Grilled Ham Grilled Salmon (7 oz) Grilled Vegetables with Broccoli Grilled Vegetables with Cauliflower Steamed Broccoli Steamed Broccoli & Cauliflower Steamed Broccoli Spears Steamed Cauliflower Stewed Tomatoes with Yellow Squash Vegetable Beef Soup Schlotzsky'sĀ® Vegetarian Vegetable Soup Gourmet Vegetable Beef Soup Souplantation Aunt Doris' Red Pepper Slaw (Fat-free) Garden Fresh Vegetable Soup (Low-fat) Hungarian Vegetable (Low-Fat) Jello (Sugar Free) (Flavored) (Fat-free) Marinated Summer Vegetables Salad (Fat-free) Old Fashioned Vegetable Soup (Low-fat/Vegetarian/No Cholesterol) Santa Fe Black Bean Chili (Low-Fat) Sweet Tomato Onion Soup (Low-Fat) Vegetable Medley Soup (Low-fat/Vegetarian) Vegetarian Chili (Vegetarian) Vegetarian Lentils & Brown Rice (Low-fat/Vegetarian) Soup Steak EscapeĀ® America's Favorite CheesesteakĀ® Black Olives America's Favorite CheesesteakĀ® Brown Mustard America's Favorite CheesesteakĀ® Jalapeno Peppers America's Favorite CheesesteakĀ® Mild Peppers America's Favorite CheesesteakĀ® Side Salad SUBWAYĀ® Restaurants - U.S. Garden Fresh (no dressing) Sweet Tomatoes Aunt Doris' Red Pepper Slaw (Fat-free) Fat Free Ranch Dressing (Fat-free) Garden Fresh Vegetable Soup (Low-fat) Hungarian Vegetable (Low-fat) Jello (Sugar Free) (Flavored) (Fat-free) Manhattan Clam Chowder Marinated Summer Vegetables Salad (Fat-free) Old Fashion Vegetable Soup (Low-fat/Vegetarian/No Cholesterol) Santa Fe Black Bean Chili (Low-fat/Vegetarian) Sweet Tomato Onion Soup (Low-fat/Vegetarian) Vegetable Medley Soup (Low-fat/Vegetarian) Vegetarian Chili (Vegetarian) Vegetarian Lentils & Brown Rice (Low-fat/Vegetarian) TacoTimeĀ® Salsa Fresca Tim HortonsĀ® - U.S. Hearty Vegetable Soup Turkey & Wild Rice Soup Vegetable Beef Barley Soup Wendy'sĀ® - U.S. Baked Potato, plain Fat Free French Style Dressing Hot Chili Seasoning Salsa Side Salad WHATABURGERĀ® Garden Salad, without dressing ZoopaĀ® Baked Potato (1 potato) Carrot Ginger Soup Confetti Bean Chili Fat Free Classic Picnic Slaw Fresh Vegetable Medley Harvest Vegetable Soup Hearty Vegetable Soup Italian Tomato and Cucumber Salads Mushroom Bean and Barley Soup Navy Bean and Ham soup Ratatouille Stew Savory Bean Soup Southern Lentil Soup Split Pea with Ham soup Summer Squash Soup Tuscan White Bean and Vegetable Soup Vegetable Barley Soup Vegetarian Vegetable Soup Condiments: Any Brand of: applesauce, unsweetened miso mustard pickle, sour pickles, dill pico de gallo salsa, black bean & corn sauce, black bean sauce, fish, ready-to-serve sauce, guava, cooked sauce, pepper or hot sauce, spaghetti, dehydrated, dry sauce, steak sauce, taco sauce, teriyaki sauce, teriyaki, dehydrated sauce, vietnamese spring roll dipping sauce, worcestershire soy sauce (shoyu), low sodium tomato paste, canned tomato puree, canned tomato sauce, canned Branded Items: A1 Bold & spicy steak sauce Steak sauce Worcestershire sauce Ac'cent Flavor enhancer Apple Time Original apple sauce B&G Crunchy kosher dills Deluxe kosher dill spears Dill gherkins Hamburger dill chips Kosher dill chips Kosher dill spears Sugar Free Bread & butter chips Sugar Free Sandwich toppers - bread and butter Sugar Free Sweet gherkins Boar's Head Delicatessen style mustard JalapeƱo pepper ketchup JalapeƱo pepper sauce Cherchie's Champagne Mustard Lemon Hot N Sweet Mustard Cranberry Mustard CHI-CHI'S Fiesta picante sauce, medium Fiesta picante sauce, mild Taco sauce Claussen Burger slices, Kosher dill Halves, kosher dills Hearty garlic sandwich slices Kosher dill sandwich slices Mini dills, kosher Sauerkraut Spears, kosher dills Whole, half sours New York deli style Wholes, hearty garlic deli style Wholes, kosher dills Contadina Crushed tomatoes in tomato puree Crushed tomatoes with Italian herbs Crushed tomatoes with roasted garlic Diced tomatoes Diced tomatoes with roasted garlic Diced tomatoes with sauteed onions Diced tomatoes, Italian Italian paste, tomato paste product with Italian seasonings Italian paste, tomato paste product with roasted garlic Italian paste, tomato paste product with tomato pesto Italian style tomato sauce Pasta ready chunky tomatoes with crushed red pepper Peeled whole tomatoes Stewed tomatoes Stewed tomatoes, Italian style Tomato paste, 100% tomatoes Tomato puree Tomato sauce Tomato sauce, extra thick & zesty Tomato sauce, garlic and onion Del Monte Dill hamburger chips Dill pickle halves Dill whole pickles Ketchup Sauce, seafood cocktail Tiny kosher dill pickles Tomato Sauce Tomato Sauce, no salt added Peeled Diced Tomatoes in Tomato Juice EatSmart Sweet salsa Three bean dip Eden Organic brown mustard Organic yellow mustard Ponzu sauce Organic Apple sauce Organic Crushed tomatoes Organic Diced tomatoes Organic Diced tomatoes with green chilies Organic Shoyu soy sauce Organic Shoyu, reduced sodium soy sauce Organic Tamari Selected Shoyu, Imported Soy Sauce Estee No salt added ketchup Faraon Casera Mexican sauce, red Tomato sauce Goldwater's Grand Canyon cranberry grill sauce Grey Poupon Dijon Mustard Classic Deli Country Dijon Mustard Spicy brown mustard Hans Jurgen Cold pack pickles Heinz 57 sauce Baby kosher dills Dijon Mustard Dill pickles Genuine dill pickles Hamburger dill chips Hot ketchup made with tabasco Kid's EZ squirt blastin' green Kid's ketchup with vitamin c Kosher dill sandwich slices Kosher dill spears Kosher dills Heinz (cont.) Light harvest ketchup Mild mustard Mild taco sauce Organic tomato ketchup Polish dills Seafood cocktail sauce Spicy brown mustard Taco sauce, hot Tomato ketchup Tomato ketchup, no salt added Traditional steak sauce Worcestershire sauce Zesty cocktail sauce Ketchup Kick'rs Hot and spicy flavored tomato ketchup House of Tsang Ginger flavored soy sauce Korean Teriyaki Sauce Low sodium ginger flavored soy sauce Low sodium soy sauce Keto Ketchup Kraft Cocktail sauce Horseradish mustard Nonfat grated cheese topping Prepared horseradish Prepared mustard Litehouse Simple Sensations Cocktail sauce Simple Sensations Teriyaki marinade Louis Kemp Seafood Co. Crab Delights Imitation king crabmeat, easy shreds Manischewitz Tomato ketchup Musselman's Lite apple sauce, cinnamon, no sugar added Natural unsweetened apple sauce No sugar added apple sauce with splenda Nasoya Fat free nayonaise Nathan's Famous Mustard Naturally Fresh Cocktail Seafood cocktail sauce Old El Paso Fajita seasoning mix Green chillies, chopped (peeled) Green chillies, whole (peeled) Jalapeno slices (pickled), drained Jalapenos, whole (pickled) Taco sauce, hot Taco sauce, medium Taco sauce, mild Thick 'n chunky picante - medium Thick 'n chunky picante - mild Ore-Ida Diced IQF onions 3/8-inch Pace (U.S.) Authentic chunky salsa Pancho Villa Diced green chillies Taco sauce, mild Preciosa Whole jalapeƱo peppers Progresso Crushed tomatoes Italian style tomatoes, peeled Minced clams Tomato puree San-J Cracked pepper sauce Japanese steak sauce Organic shoyu Organic wheat free tamari Reduced sodium organic wheat free tamari Reduced sodium tamari Tamari Sardo Hot pepper rings Season Brand Bristling sardines in water Capers Cocktail onions Smart Beat Fat free mayonnaise Fat free squeeze margarine Snow's All natural clam juice Spice Islands Chipotle sauce Taco Bell Home Originals Picante sauce, medium Picante sauce, mild Taco sauce, mild The restaurant hot sauce Trappey's Bull Louisiana hot sauce Chef magic jalapeno sauces Indi-pep West Indian style hot sauce Louisiana hot sauce Mexi-pep hot sauce Red devil cayenne pepper sauce Red devil cayenne pepper sauce, buffalo-style Walden Farms Cocktail sauce Ketchup/cocktail Thick & spicy ketchup Westbrae Natural Dijon style mustard Organic yellow mustard Stoneground mustard Wilderness Applesauce, unsweetened Natural applesauce Zatarain's Creole mustard Dairy and Eggs: What's Included: Dairy: Fat-free milk, cheese and sour cream Soy milk, cheese and yogurt (plain) (Soy milk is not considered a replacement for the required milk servings, it is a beverage) Whole eggs, egg whites and egg substitutes Details: Weight Watchers Smoothies or fat-free, sugar-free instant hot cocoa or reduced-calorie dairy shakes is limited to once a day Any Brand of: cheese, fat-free cottage cheese, fat free dairy drink mix, reduced calorie Egg, raw egg substitute, fat-free or regular egg, whole Egg, whole, cooked, poached milk, evaporated, fat-free milk, fat-free milk, instant nonfat, dry powder milk, nonfat dry sour cream, fat-free yogurt, plain, fat-free Branded Items Breakstone Breakstone's Free Fat-Free Sour Cream Blue Bunny Fat-Free Sour Cream Friendship Nonfat Sour Cream Kraft Fat-Free Singles, Swiss Fish and Seafood: What's Included: Fish and shellfish: Fresh, frozen, or canned, any variety Details: Canned varieties must be packed in water, broth, or tomato juice (not packed in oil) Any Brand of: clam sauce, red, store-bought fish, anchovy, european fish, Arctic char fish, bass, fresh water fish, bass, striped fish, bluefish fish, burbot fish, butterfish fish, capers fish, carp fish, catfish fish, caviar or any type fish roe fish, cisco fish, cod fish, cusk fish, dried fish, drum fish, eel fish, flounder fish, grouper fish, haddock fish, halibut fish, ling fish, lingcod fish, lox fish, mackerel fish, mahimahi (dolphinfish) fish, milkfish fish, monkfish fish, mullet, striped fish, orange roughy fish, perch fish, pike, walleye fish, poke, ahi fish, poke, tako fish, pollock, atlantic fish, pompano fish, pout, ocean fish, rockfish fish, roe fish, sablefish fish, salmon, all types fish, sardines, canned in tomato sauce fish, sashimi fish, scup fish, sea bass fish, shad, american fish, sheepshead fish, skate fish, smelt fish, snapper fish, spot fish, sturgeon fish, sucker, white fish, sunfish, pumpkin seed fish, surimi fish, swordfish fish, swordfish fish, tilapia fish, tilefish fish, tuna, all types fish, turbot, European fish, whiting fish, wolffish, atlantic fish, yellowtail seal (cooked) shellfish, abalone shellfish, calamari shellfish, clam shellfish, crab, Alaska king shellfish, crab, blue shellfish, crab, dungeness shellfish, crab, imitation shellfish, crab, queen shellfish, crabmeat shellfish, crayfish, raw shellfish, cuttlefish shellfish, mussel, blue, raw (without shell) shellfish, octopus, common shellfish, oyster shellfish, oyster, Pacific shellfish, scallop shellfish, scallop, imitation shellfish, shrimp shellfish, shrimp, imitation shellfish, spiny lobster shellfish, squid shellfish, whelk whale (cooked) Branded Items: Chincoteague Chopped ocean clams Eastern chopped sea clams Eastern sea clam juice Ocean clam juice Deming's Pink salmon Red sockeye Alaska salmon Double Q Double Q Pink Alaska salmon Doxsee All natural clam juice Chopped clams in clam juice Minced clams in clam juice Eat Well Yellowfin in water Echo Falls Cajun flavor smoked salmon Cracked pepper smoked salmon Scandinavian style grav lax Scottish smoked salmon Traditional smoked salmon Wild Alaskan sockeye smoked salmon Eden Tekka Lascco Oven roasted salmon Premium nova sliced smoked salmon Seafood & crab cocktail Shrimp cocktail Smoked salmon snack bits Louis Kemp Seafood Co. Crab Delights Imitation king crabmeat, easy shreds Crab Delights Imitation king crabmeat, fat free, chunk style Crab Delights Imitation king crabmeat, fat free, flake style Crab Delights Imitation king crabmeat, fat free, leg style Lobster Delights Imitation lobster meat, fat free, flake style Lobster Delights Imitation lobster meat, fat free, salad style Scallop Delights Imitation scallop meat, fat free, bay style Market Day Classic salmon Large shrimp Scallops Tilapia Nathan's Smoked salmon Phillips Crab meat Progresso Minced clams Red clam sauce Rite Gravlax salmon Nova salmon bits Smoked Atlantic salmon Smoked premium salmon Schwan's Alaskan cod fillets Alaskan Halibut Fillets Alaskan salmon fillets (fillet only) Blue hake loins Jumbo cooked shrimp Mahi mahi fillets Season Brand Bristling sardines in water Capers Medium red salmon No salt added Norway sardines in water No salt added pink salmon No salt added, skinless & boneless sardines in water Pink salmon Sardines in water Skinless & boneless sardines in water Snow's All natural clam juice Chopped clams in clam juice Minced clams in clam juice Sol-Mex Baby clams Crab meat Sardines in tomato sauce - hot StarKist Chunk light tuna in water Chunk light tuna in water (pouch) Chunk white tuna in water Chunk white tuna in water (low sodium/low fat) Chunk white tuna in water-pouch Solid light tuna fillets in water Solid light tuna in water Solid white tuna in water Select Chunk light tuna in water Fruits: What's Included: Fresh, frozen or canned fruits (without added sugar) Details: Canned fruit must be packed in water or juice (not syrup) and drained before eating. Unsweetened applesauce is a Core Food, but sweetened applesauce is not. Dried fruits are not Core Foods. Fruit juices are not Core Foods. Any Brand of: fruit without added sugar, all types, fresh, frozen, or canned (canned fruit must be packed in water or juice, not syrup, and drained), including: acerola avocado apple(s) apricot(s) avocado banana(s) blackberries blueberries boysenberries breadfruit cantaloupe natal-plum carissa casaba melon chayote fruit cherimoya cherries sour red cherries cherry tomato(es) clementine crabapple cranberries currants dates durian elderberries feijoa fig(s) frozen unsweetened mixed berries canned fruit cocktail, packed in water canned fruit salad, packed in water gooseberries Granny Smith apple(s) grapefruit sections grapefruit(s) grapes green mango green papaya groundcherries guava strawberry guavas honeydew melon jackfruit java-plums kiwifruit kumquats lemon(s) lemon zest lime(s) litchis loganberries longans loquats lychees mammy-apple mandarin orange(s) mango(es) melon balls mixed berries mulberries nectarine(s) oheloberries olive(s) orange(s) orange zest papaya(s) passion fruit peach(es) pear(s) asian pear(s) unsweetened canned pears persimmon native persimmons pineapple pitanga, surinam cherry plantains plum tomatoes plum(s) pomegranate(s) pomelo prickly pear quince raspberries roselle sapodilla marmalade plum sapotes guanabana soursop carambola starfruit strawberries sugar apple sugar apple sweetsop tamarinds tangelo tangerine(s) tomatillos tomato(es) watermelon Branded Items: Apple Time Original apple sauce Brooks Caribbean red papaya Slimcado Chiquita Avocado, California Banana Cantaloupe Gold extra sweet pineapples Grapes Honeydew melon Del Monte Crushed pineapple in its own juice Fruit naturals chunky mixed fruits in fruit juice Fruit naturals fruit cocktail in fruit juices Halves, fruit naturals pears in pear juice Sliced, fruit naturals peaches in pear & peach juices (yellow cling) Tropical fruit salad in pineapple & passion fruit juices Fruit Cups Fruit naturals mixed fruit in fruit juices Dole Apricots Banana Cantaloupe Cranberries Grapes Honeydew melon Kiwi Mango Nectarine Papaya Peach Pear Persimmons Pineapple Pineapple slices in juice, canned Plum Raspberry Strawberry Tangerine Fruit Bowls Pineapple tidbits in pineapple juice Eden Organic Apple sauce Faraon Spanish olives Spanish pimiento stuffed olives Futuro Yellow cherries Lucky Leaf Lite apple sauce, no sugar added Old fashioned natural apple sauce Manischewitz Apple sauce, unsweetened Musselman's Lite apple sauce, cinnamon, no sugar added Natural unsweetened apple sauce No sugar added apple sauce with splenda Sardo Cocktail olives Green olives Kalamata olives Sliced green olives Stuffed manzanilla olives Stuffed queen olives Schwan's strawberries, 'Whole' Sunfresh White grapefruit, in real fruit juice from concentrate Triton's Papaya chunks Wilderness Applesauce, unsweetened Natural applesauce Jams, Spreads, Salsas, and Dips: Any Brand of: dip, bean, fat-free dip, black bean, fat free margarine, fat-free mayonnaise, fat-free pico de gallo salsa, fat-free sauce, black bean sauce, guava, cooked sauce, vietnamese spring roll dipping Branded Items: CHI-CHI'S Fiesta picante sauce, medium Fiesta picante sauce, mild Salsa, hot Salsa, medium Salsa, mild EatSmart Garden style sweet salsa Jalapeno & lime tres bean dip Sweet salsa Three bean dip Fritos Black Bean Dip Garden of Eatin' Baja black bean dip Cha Cha Corn Salsa Corn salsa Fiery salsa Garlic salsa Medium salsa Mild salsa Spicy chipotle red bean dip Goldwater's Mohave mango salsa Papago peach salsa Paradise pineapple black bean dip Paradise pineapple salsa Rio verde tomatillo salsa Ruby raspberry salsa Sedona red hot salsa Sedona red salsa Green Mountain Gringo Hot salsa Medium salsa Mild salsa Guiltless Gourmet Mild black bean dip Roasted red pepper salsa Southwestern grill salsa Spicy black bean dip Harry and David Black bean salsa Chipotle salsa Chunky peach salsa Spicy garlic salsa Kraft Free Salsa La Estrellita Green salsa, hot Hot red salsa Red salsa, medium Red salsa, mild La Salsa Habanero Salsa Mango Salsa Salsa Buena Salsa Mexicana Salsa Roja Salsa Verde Salsa, Roasted Tomato Lance Don Pablo's hot salsa Don Pablo's medium salsa LaTortilla Factory Fire roasted garlic & chipotle mild fresh salsa, refrigerated Fire roasted green tomato & cilantro salsa, mild, fresh, refrigerated Fire roasted roma tomato salsa mild fresh Medium salsa, best of festival Sonoma county Mild salsa, best of festival Sonoma county Litehouse Medium salsa Newman's Own Bandito salsa, hot Bandito salsa, medium Bandito salsa, mild Peach salsa Pineapple salsa Roasted garlic salsa Old El Paso Black Bean Dip Green chili salsa Homestyle salsa, medium Homestyle salsa, mild Salsa verde Pace (U.S.) Authentic chunky salsa Chunky chipotle salsa seasoned with smoked jalapeƱos Chunky fire roasted tomato salsa with ancho pepper Chunky salsa with cilantro Chunky salsa with fire roasted peppers & garllic Chunky salsa with fresh and roasted garlic Chunky salsa with zesty lime and savory garlic Picante Salsa Salsa dip Salsa with green chilies Teritorial house green chile salsa Thick & chunky salsa Preciosa Salsa picante Taco Bell Home Originals Thick 'n chunky salsa, hot Thick 'n chunky salsa, medium Thick 'n chunky salsa, mild Tostitos All natural salsa mild, medium or hot Chipotle salsa Fire roasted tomato salsa Organic salsa medium Restaurant style salsa Roasted garlic salsa Meat and poultry: What's Included: Beef, lamb, pork and veal: At the meat case look for cuts from the "loin," "round," and "leg" Organ meats Poultry ā€“ Chicken and turkey: Fresh, frozen, or canned. Organ meats (e.g., chicken livers) Details: Beef, lamb, pork and veal: Choose visibly lean cuts and trim any excess fat Ground beef with no more than 7% fat or ground turkey or ground chicken is limited to one meal a day Processed meals such as deli products and hot dogs are not Core Foods Poultry ā€“ Chicken and turkey: Trim any visible fat before preparing and remove skin before eating. Any Brand of: bacon, Canadian-style beef, all organ meats beef, cube steak, trimmed beef, filet mignon, trimmed beef, flank, lean only beef, flank, steak beef, ground, 95% lean/5% fat, cooked beef, KC strip, trimmed beef, new york steak, trimmed beef, porterhouse steak, trimmed beef, round, lean only beef, round, steak or roast trimmed beef, sirloin, trimmed beef, strip sirloin, trimmed beef, t-bone steak, trimmed beef, tenderloin, trimmed beefalo chicken breast, cooked, without skin (with bone) chicken breast, cooked, without skin and bone chicken breast, meat only chicken drumstick, cooked, without skin (no bone) chicken drumstick, cooked, without skin (with bone) chicken drumstick, meat only chicken gizzard Chicken, ground, cooked chicken neck, meat only chicken thigh, cooked, without skin (no bone) chicken thigh, cooked, without skin (with bone) chicken thigh, meat only chicken wing, meat only chicken, all organ meats chicken, broiler or fryer, meat only chicken, canned chicken, dark meat, cooked chicken, dark meat, meat only chicken, giblets, cooked chicken, ground, lean (93% lean/7% fat) chicken, light meat, cooked chitterlings, cooked Cornish hen, cooked, without skin duck, without skin ham, center slice, lean only ham, extra lean, (approximately 5% fat) ham, lean only ham, steak, extra lean lamb, all organ meats lamb, leg, trimmed lamb, loin, trimmed lambs quarters lambsquarters pheasant, breast, meat only pheasant, leg, meat only pork chop, lean boneless pork, all organ meats pork, center loin, lean only pork, center loin, trimmed pork, leg, lean only pork, leg, trimmed pork, loin, lean only pork, loin, trimmed pork, sirloin, lean only pork, sirloin, trimmed pork, tenderloin, lean only pork, tenderloin, trimmed pork, top loin, lean only pork, top loin, trimmed quail, breast, meat only quail, meat only turkey breast meat turkey breast, ground turkey, all organ meats turkey, canned turkey, giblets, cooked turkey, gizzard turkey, light meat, without skin turkey, meat only, roasted turkey, neck turkey,dark meat, without skin veal, all organ meats veal, breast, lean only veal, cubed, lean only veal, lean (leg and loin cuts with all visible fat trimmed) veal, leg (top round), lean only veal, leg, trimmed veal, liver veal, loin, lean only veal, loin, trimmed veal, shank, lean only veal, sirloin, lean only veal, sirloin, trimmed Branded Items: Boar's Head Canadian style bacon Butterball Boneless turkey breast roast Boneless turkey roast Fresh 97% fat free ground white turkey Fresh 99% fat free ground turkey breast Fresh Lean Ground Turkey Fresh breast of turkey Fresh turkey breast fillets (99% fat free) Fresh turkey breast for stir fry (99% fat free) Fresh turkey breast tenderloins (99% fat free) Fresh young turkey Frozen young turkey Farmland AHA Certified Extra Tender Boneless Pork Loin Boneless smoked ham ā€“ tradition Boneless smoked ham ā€“ classic cure Boneless Smoked Ham ā€“ Old Fashioned Boneless smoked ham ā€“ special select Boneless smoked ham ā€“ water product Cubed Ham Extra tender AHA certified boneless pork tenderloin Extra tender bone-in pork loin Extra tender boneless pork loin - center cut Extra tender boneless pork loin - center cut for chops Extra tender boneless top round roast Ground pork, AHA certified 97% fat free fresh Hickory Smoked Ham Fire MountainĀ® Carved Turkey Breast Harry and David Cilantro & olive salsa Mango mariachi salsa Hormel Canadian style bacon Chunk breast of chicken Chunk breast of chicken - no salt Chunk chicken Chunk Turkey Chunk Ham Chunk White Turkey Market Day Filet of sirloin Pork tenderloins Top sirloin butt steaks Perdue Breast tenderloins Ground breast meat, cooked Ground breast of turkey, cooked Ground chicken Schwan's Boneless pork loin chops Center cut pork loin chops Swanson (U.S.) Premium chunk chicken breast in water Premium white & dark chunk chicken in water Premium Chunk Mixin' Chicken in Broth Tyson Boneless skinless chicken breast Chicken breast tenderloins Chicken livers Diced chicken breast Half bird without skin Single serve breasts without skin Skinless split breast Whole bird without skin Boneless Skinless Chicken Breast Strips Boneless Skinless Tenderloins Boneless Skinless Thighs Single Serve Drumstick without Skin Single Serve Thighs without Skin Skinless Drumstick Boneless Skinless Chicken Breasts with Rib Meat Thin & Fancy Chicken Breast Fillets Ground Chicken Boneless Skinless Chicken Thigh Cutlets Skinless Pick of the Chix Skinless Chicken Thighs Oils, Dressings, and Seasonings: What's Included: Fat-free salad dressings Fat-free margarine Fat-free mayonnaise Nonstick cooking or baking spray Extracts, flavorings, and herbs Select other condiments and extras Details: Include 2 teaspoons of olive, canola, safflower, sunflower, or flaxseed oil each day Any Brand of: bouillon, court bouillon, vegetable broth, fat free beef broth, fat free chicken chili powder cooking spray, olive oil* curry powder horseradish juice, lemon, frozen, unsweetened, single strength lemon juice, canned or bottled lemon juice, raw lemon peel, raw lime juice, canned or bottled, unsweetened lime juice, raw mayonnaise, fat-free miso non-stick cooking spray oil, canola* oil, flaxseed* oil, olive* oil, safflower* oil, sunflower* onions, dehydrated flakes salad dressing, fat-free seasoning, cajun seasoning, creole seasoning, garlic herb seasoning, garlic salt seasoning, italian seasoning, jerk seasoning, kosher salt seasoning, spiced mix soup mix, herb with garlic soup mix, vegetable soy sauce (shoyu), low sodium spice mix, tandoori vinegar Branded Items: Ac'cent Flavor enhancer Back Yard Burgers Fat Free Honey Dijon Dressing Fat Free Italian Dressing Fat Free Ranch Dressing Chef Paul Prudhomme's Magic Seasoning Blends Blackened redfish magic seasoning Blackened steak magic seasoning Fajita mix seasoning Herbal pizza & pasta magic seasoning Hot & sweet pizza & pasta magic seasoning Magic barbecue seasoning Magic salt free seasoning Magic seasoning salt Meat magic seasoning Pork & veal magic seasoning Poultry magic seasoning Seafood magic seasoning Vegetable magic seasoning Cherchies Garlic seasoning Garlic'n herbs seasoning Lem'n dill seasoning Lem'n dill seasoning, no salt Lem'n herbes de Provence seasoning Lem'n savory seasoning Pepper pizzazz seasoning Pepper'n lime seasoning Salsa seasoning with lime Consorzio Mango fat-free dressing & marinade Raspberry & balsamic fat-free dressing Strawberry & balsamic fat-free dressing All Natural Organic balsamic vinegar All Natural Organic red wine vinegar Sicilian Orange Flavored Organic Extra Virgin Olive Oil Meyer Lemon Flavored Organic Extra Virgin Olive Oil Roasted Pepper Flavored Olive Oil Basil Flavored Olive Oil Roasted Garlic Flavored Extra Virgin Olive Oil Organic Extra Virgin Olive Oil Durkee Chili powder, mild Eden Agar agar flakes Bonito flakes, cured, steamed & dried Genmai miso, organic, soybean & brown rice Mugi miso, organic, soybean & barley Sea salt, French coast, light grey, fine grind Sea salt, Portuguese coast, white, fine grind Shiso leaf powder (pickled beefsteak leaf) Wakame flakes - instant, for miso soup Wasabi powder Organic Apple cider vinegar Organic Brown rice vinegar Organic Shoyu soy sauce Organic Shoyu, reduced sodium soy sauce Safflower Oil Extra Virgin Olive Oil Selected Red wine vinegar Selected Shoyu, Imported Soy Sauce Selected Ume plum vinegar Hacho miso, organic - soybean Shiro miso, organic - rice & soybean Faraon Olive oil Fire MountainĀ® Fat Free Italian Dressing Fat Free Ranch Dressing Fresh City Savory Vinaigrette Dressing Good Seasons Fat free Italian dressing, prepared as directed Fat free zesty herb dressing, prepared as directed Hain Pure Foods Balsamic vinegar Canola Oil Extra Virgin Olive Oil Light in Taste Olive Oil Red wine vinegar Safflower Oil Sunflower oil* White wine vinegar Heinz Apple cider vinegar Balsamic vinegar Distilled white vinegar Fat free red wine vinaigrette Gourmet garlic wine vinegar Gourmet malt vinegar Premium tarragon vinegar Red wine vinegar Salad vinegar Herb-Ox Beef bouillon cubes Beef instant bouillon powder Beef instant broth & seasoning Beef instant broth & seasoning low sodium pkt. Chicken bouillon cubes Chicken instant bouillon powder Chicken instant broth & seasoning Chicken instant broth & seasoning low sodium pkt. Vegetable bouillon cubes Hidden Valley Fat free original ranch dressing Fat Free Original Ranch with Bacon Kraft Free Blue cheese flavored dressing Free Caesar Italian dressing Free Catalina dressing Free Classic Caesar dressing Free Creamy Italian dressing Free Fat free mayonnaise Free French style dressing Free Garlic ranch dressing Free Italian dressing Free Peppercorn ranch dressing Free Ranch dressing Free Red wine vinegar dressing Free Sour cream & onion ranch dressing Free Thousand island dressing Miracle Whip Nonfat dressing Litehouse Cranberry vinaigrette dressing Fat free caesar dressing Fat free ranch dressing Fat free vinaigrette dressing Huckleberry vinaigrette dressing Sesame ginger, fat free dressing Maple Grove Low carb sugar free balsamic vinaigrette dressing Fat Free Red Wine Vinaigrette Manischewitz Balsamic vinegar dressing Olive oil cooking spray Olive oil cooking spray, garlic flavored Monical's PizzaĀ® Fat Free Vinaigrette dressing Mrs. Dash Classic Italiano seasoning Extra spicy seasoning Garlic & herb seasoning Lemon pepper seasoning Minced onion medley seasoning Onion & herb seasoning Original blend seasoning Table blend seasoning Tomato basil garlic seasoning Grilling Blends Mesquite seasoning Grilling Blends Original chicken blend seasoning Grilling Blends Original steak blend seasoning Mrs. Paul's Marinated Shrimp Cajun Shrimp Nasoya Fat free nayonaise Natural Touch Kaffree roma seasoning Naturally Fresh Fat-free balsamic vinaigrette dressing Fat-free ranch dressing Fat-free raspberry vinaigrette dressing Olive oil* Red wine vinegar White wine vinegar Nu-Salt Salt substitute Old El Paso Enchilada sauce mix Fajita seasoning mix PAM Cooking spray Parkay Margarine Spray Paula's No-Fat Dressing Caesar seasoning No-Fat Dressing Garden tomato seasoning No-Fat Dressing Raspberry and balsamic dressing/marinade No-Fat Dressing Roasted garlic dressing No-Fat Dressing Toasted onion dressing No-Oil Dressing Lemon & dill dressing No-Oil Dressing Lime & cilantro dressing No-Oil Dressing Orange & basil dressing No-Oil Dressing Tangerine & mint dressing Preciosa Bacon bouillon Chicken bouillon Chicken/onion bouillon Progresso Balsamic vinegar Garlic flavored vinegar Red wine flavored distilled vinegar Red wine vinegar White wine vinegar Regina Balsamic vinegar Red wine vinegar Red wine vinegar with garlic White wine vinegar White wine vinegar with tarragon S&W Apple cider Distilled white vinegar Garlic wine vinegar Italian balsamic vinegar dressing, vintage lite Italian herb vinegar Malt ale vinegar Red wine vinegar Tarragon vinegar San-J White Miso Soup Envelope Wakame Soup Envelope Seven Seas Free Creamy Italian dressing Free Ranch dressing Free Raspberry vinaigrette dressing Free Red wine vinaigrette dressing Free Viva Italian dressing Smart Beat Canola Oil Spice Islands Basil leaf Cayenne pepper Curry powder Dill weed No salt lemon herb seasoning No salt original seasoning No salt spicy pepper seasoning World Flavor Calcutta heat seasoning World Flavor Garam masala seasoning World Flavor Greek seasoning World Flavor Herbes de Provence seasoning World Flavor Jamaican jerk seasoning World Flavor Louisiana style Cajun seasoning World Flavor Szechuan seasoning World Flavor Thai seasoning Tony Chachere's Famous Creole seasoning Lite Creole seasoning More spice, less salt seasoning Salt free Creole seasoning Spice-n-herb blend seasoning Vege-Sal All purpose vegetized seasoning salt Vegit All purpose seasoning Walden Farms Bacon ranch dressing Balsamic vinaigrette Bleu cheese dressing Caesar dressing Classic French dressing Country Italian dressing Creamy bacon dressing Hot bacon dressing Italian dressing Italian dressing with sun dried tomatoes Oriental dressing Ranch dressing Raspberry vinaigrette Red wine vinaigrette Russian dressing Thousand island dressing Wyler's Shakers Instant Bouillon & Seasoning Beef and French onion flavor bouillon Shakers Instant Bouillon & Seasoning Beef bouillon flavored with other natural flavors Shakers Instant Bouillon & Seasoning Chicken bouillon flavored with parsley Shakers Instant Bouillon & Seasoning Chicken garlic & herb flavor bouillon Shakers Instant Bouillon & Seasoning Hickory BBQ flavor bouillon Shakers Instant Bouillon & Seasoning Zesty Italian flavor bouillon Soup Starter Homestyle Soup Mix Beef vegetable soup mix, prepared with water Soup Starter Homestyle Soup Mix Hearty chicken vegetable soup mix, prepared Zatarain's Creole seasoning *Healthy oils are limited to a total of 2 teaspoons per day. Pasta, Potatoes, Rice, and Grains: What's Included: Whole-wheat pasta, brown rice, potatoes, and grains. Starchy vegetables (e.g., peas, corn) Details: Whole-wheat pasta or brown rice or potatoes is limited to one meal a day. Any Brand of: cereal, hot, cooked (any plain variety that does not contain added sugar) couscous grains, barley grains, buckwheat grains, bulgur grains, cornmeal (polenta) grains, kasha (buckwheat groats) grains, malanga grains, oats, rolled grains, quinoa grains, rolled oats, quick cooking grains, wheat, hard red spring grains, wheat, hard red winter grains, wheat, soft red winter pasta, macaroni, whole-wheat, cooked pasta, spaghetti, whole wheat, cooked pasta, whole-wheat, all types potato skin potatoes quinoa, cooked cooked sweet potatoes rice, brown, instant rice, brown, quick cooking rice, wild Branded Items: Aunt Jemima Enriched, Self-Rising White Cornmeal Arrowhead Mills Quick brown rice Quick brown rice vegetable herb Quick brown rice wild rice & herbs Birds Eye Baby gourmet potato blend Baby gourmet potatoes Carolina Brown long grain rice, uncooked Del Monte Sliced, new potatoes Whole, new potatoes Dole Potato Eden Biodynamic Rye spirals Biodynamic Spaghetti Organic Kamut spaghetti Organic Kamut spirals Organic Kamut udon Organic Kamut vegetable spirals Soba - 100% Buckwheat Fantastic Organic couscous Organic whole wheat couscous Jack Astor's Baked Potato Jim Dandy Grits, quick Grits, quick, iron fortified Grits, regular Lightlife Organic wild rice Mahatma Brown long grain rice Minute Instant whole grain brown rice Riceland Rice 'N Easy Natural brown rice S&W Brown long grain rice Success Rice Brown Rice Westbrae Natural Whole wheat lasagna Whole wheat pasta elbows Whole wheat pasta ribbons Whole wheat spaghetti Snacks: Any Brand of: applesauce, unsweetened gelatin dessert, dry mix, with sugar substitute gelatin dessert, fruit-flavored, sugar-free gelatin mix, fruit flavored, sugar-free popcorn, white, air-popped pudding, all types, fat-free, sugar-free Branded Items: Act II 94% fat free butter popcorn Jell-O Sugar-free cranberry gelatin dessert, prepared Sugar-free lemon gelatin dessert, prepared Sugar-free lime gelatin dessert, prepared Sugar-free mixed fruit gelatin dessert, prepared Sugar-free orange gelatin dessert, prepared Sugar-free raspberry gelatin dessert, prepared Sugar-free strawberry banana gelatin dessert, prepared Sugar-free strawberry gelatin dessert, prepared Sugar-free strawberry kiwi gelatin dessert, prepared Sugar-free watermelon gelatin dessert, prepared Fat Free Sugar Free Instant Banana pudding, prepared with skim milk Fat Free Sugar Free Instant Butterscotch pudding, prepared with skim milk Fat Free Sugar Free Instant Chocolate fudge pudding, prepared with skim milk Fat Free Sugar Free Instant Chocolate pudding, prepared with skim milk Fat Free Sugar Free Instant Vanilla pudding, prepared with skim milk Fat Free Sugar Free Instant White chocolate pudding, prepared with skim milk Jell-O (cont.) Sugar Free Low Calorie Gelatin Snacks Orange gelatin dessert Sugar Free Low Calorie Gelatin Snacks Raspberry gelatin dessert Sugar Free Low Calorie Gelatin Snacks Strawberry gelatin dessert Sugar Free Low Calorie Gelatin Snacks Tropical berry gelatin dessert JOLLY TIME White pop corn, air popped Yellow pop corn, air popped American's Best 94% fat free butter flavor microwave-popped popcorn American's Best White pop corn, air-popped American's Best Yellow pop corn, air-popped Healthy Pop utter flavor microwave-popped popcorn Knudsen On The Go 4-Pack Nonfat cottage cheese Orville Redenbacher's Gourmet popping corn, original, unpopped Gourmet popping corn, white corn, unpopped 94% Fat Free Movie Theater Butter, popped 94% Fat Free Butter, popped Pop-Secret 94% fat free natural popcorn 94% Fat Free Butter, popped Weight Watchers Fruities Blackberry candy Fruities Cherry candy Fruities Orange candy Fruities Strawberry candy Wilderness Applesauce, unsweetened Natural applesauce Soups: What's Included: Fresh, canned, frozen or homemade soups made only with Core Foods. Bean soup (e.g., lentil soup, split pea soup). Bouillon. Broth-based soup. Tomato soup. Details: Cream soups are not Core Foods Any Brand of: soups, fresh, canned, frozen, or homemade (made only with Core Foods) soup mix, cauliflower soup mix, green pea soup mix, herb with garlic soup mix, mushroom soup mix, onion soup mix, oxtail soup mix, tomato vegetable soup mix, vegetable Soup, bean and ham (made with water) soup, beef vegetable, canned soup, beef, canned soup, black bean soup, black bean, canned soup, borscht, store-bought soup, cabbage soup, chicken vegetable, canned soup, chicken, canned soup, consomme soup, escarole, canned soup, fish stock soup, gazpacho, canned soup, leek soup, lentil soup, lentil, canned, with ham, ready-to-serve soup, Manhattan clam chowder, canned (made with water) soup, miso soup, mushroom barley, canned soup, mushroom with beef stock, canned soup, onion, canned soup, pea, split with ham, chunky Soup, schav, canned (sorrel soup) soup, split pea Soup, split pea with ham, canned, made with water soup, stockpot, canned soup, tomato, canned soup, turkey vegetable soup, vegetarian vegetable Branded Items: Amy's Organic black bean vegetable soup Organic lentil soup Organic split pea soup Organic vegetable barley soup Organic vegetable broth Campbell's Bean n' Ham Beef broth Beef soup with vegetables and barley Black bean soup California style vegetable soup Chicken broth ConsommĆ© beef soup French onion soup Green Pea Manhattan style clam chowder Scotch broth Southwestern style chicken vegetable Split pea with ham Tomato soup Tomato soup with roasted garlic & herbs Vegetable Beef with Barley Healthy Request Tomato soup Healthy Request Vegetable beef soup Healthy Request Vegetable soup Kitchen Classic Tomato soup Kitchen Classics Lentil soup Kitchen Classics Vegetable soup Low Sodium Soup Chicken broth Low Sodium Soup Chunky vegetable beef soup Low Sodium Soup Split pea soup Low Sodium Soup Tomato with tomato pieces soup Select Bean and ham Select Beef with roasted barley Select Country vegetable soup Select Grilled chicken with sundried tomatoes soup Select Rosemary chicken with roasted potatoes soup Select Savory lentil soup Select Split pea with ham Select Vegetable beef soup Select to Go Beef soup with portabello mushrooms Soup at Hand Blended vegetable medley soup Soup at Hand Classic tomato soup Casual Gourmet Heat & Serve Mushroom barley soup Heat & Serve Tomato basil soup Chincoteague Eastern sea clam juice Manhattan clam chowder Ocean clam juice Vegetable red crab soup Cousins SubsĀ® Vegetable Beef Soup Doxsee All natural clam juice Fantastic Country lentil soup mix Couscous with lentils soup mix Five bean soup mix Jumpin' black bean soup mix Split pea soup mix Vegetable barley soup mix Vegetable barley soup mix Big Soup Vegetarian Quick Meals Country lentil soup mix Big Soup Vegetarian Quick Meals Couscous with lentils soup mix Big Soup Vegetarian Quick Meals Five bean soup mix Big Soup Vegetarian Quick Meals Jumpin' black bean soup mix Big Soup Vegetarian Quick Meals Split pea soup Big Soup Vegetarian Quick Meals Vegetable barley soup mix Fantastic (cont.) Carb 'Tastic Soup Sundried tomato basil soup mix Carb 'Tastic Soup Vegetarian beef with barley soup mix Fast Naturals Ready Meals Vegetarian 3-bean chili Fast Naturals Ready Meals Vegetarian chili Soup & Dip Recipe Mix Garlic herb soup mix Soup & Dip Recipe Mix Onion mushroom soup mix Soup & Dip Recipe Mix Onion soup mix Soup & Dip Recipe Mix Vegetable soup mix Fire MountainĀ® Vegetable Beef Soup Fresh City Lite Farmer's Garden Vegetable Soup Harry and David Harvest vegetable soup mix Herb-Ox Beef bouillon cubes Beef instant bouillon powder Beef instant broth & seasoning Beef instant broth & seasoning low sodium pkt. Chicken bouillon cubes Chicken instant bouillon powder Chicken instant broth & seasoning Chicken instant broth & seasoning low sodium pkt. Vegetable bouillon cubes Hormel Bean and Ham Soup Vegetarian chili, canned Micro Cup Soups Beef vegetable Manischewitz Borscht with shredded beets Clear borscht Reduced sodium borscht Schav Natural Touch Vegetarian chili Preciosa Bacon bouillon Chicken bouillon Chicken/onion bouillon Progresso Beef & Baked Potato Beef & vegetable soup Beef barley 99% fat free soup Beef barley soup Chicken barley soup Chicken broth soup Escarole in chicken broth French Onion Green split pea soup Hearty black bean soup Hearty tomato soup Lentil soup Lentil, 99% fat free soup Manhattan clam chowder Roasted chicken Italiano soup Split pea soup with ham Steak vegetable soup Tomato basil soup Vegetarian vegetable with barley soup White chicken vegetable soup Zesty herb tomato soup Rich & Hearty Soups Beef pot roast & country vegetables soup Rich & Hearty Soups Savory beef barley vegetable soup Rich & Hearty Soups Sirloin steak & vegetables soup Rich & Hearty Soups Steak & roasted russet potatoes soup Rich & Hearty Soups Vegetable beef slow cooked soup Stagg Vegetable garden chili Swanson (U.S.) Beef broth Beef broth with onion Beef broth, aseptic Beef broth, reduced sodium Chicken broth Chicken broth with Italian herbs Chicken broth with roasted garlic Natural goodness chicken broth Vegetable broth Williams Bean soup Vegetable soup (inc. veg.) Wyler's Shakers Instant Bouillon & Seasoning Beef and French onion flavor bouillon Shakers Instant Bouillon & Seasoning Beef bouillon flavored with other natural flavors Shakers Instant Bouillon & Seasoning Chicken bouillon flavored with parsley Shakers Instant Bouillon & Seasoning Chicken garlic & herb flavor bouillon Shakers Instant Bouillon & Seasoning Hickory BBQ flavor bouillon Shakers Instant Bouillon & Seasoning Zesty Italian flavor bouillon Soup Starter Homestyle Soup Mix Beef vegetable soup mix, prepared with water Soup Starter Homestyle Soup Mix Hearty chicken vegetable soup mix, prepared Soup Starter Homestyle Soup Mix Hearty three bean chili, prepared Soy and Meat Substitutes: Any Brand of: meatless soy crumbles seitan dry mix, prepared seitan slices soy burger, frozen soy cheese soy milk powder textured vegetable protein tofu, dried-frozen (koyadofu) tofu, extra firm tofu, lite firm tofu, lite silken tofu, okara tofu, salted and fermented (fuyu) vegetarian burger, black bean, frozen vegetarian burger, fat-free, frozen vegetarian Ground Meat, frozen Branded Items: 8th Continent Original soy milk Amy's All American veggie burger California veggie burger Chicago veggie burger Texas veggie burger Azumaya Extra firm tofu Firm Tofu Lite extra firm Tofu Lite silken tofu Better Than Milk Soy beverage, light, powder Soy beverage, original, powder Boca All American flame grilled burger Grilled vegetable burger Original (vegan) burger Original ground burger Roasted garlic burger Roasted onion burger Dr. Praeger's California burgers Italian burgers Tex Mex burgers Veggie pizza burgers Eden Dried tofu Edensoy soymilk, extra original Edensoy soymilk, light original Edensoy soymilk, original Edensoy soymilk, unsweetened Genmai miso, organic, soybean & brown rice Mugi miso, organic, soybean & barley Organic Tamari Hacho miso, organic - soybean Shiro miso, organic - rice & soybean Fantastic Nature's burger Tofu burger Fearn Soyness beverage, original Galaxy Foods Blue Cheese Veggie Crumbles Veggie American Sandwich Slices (alternative) Monterey Jack Cheddar Veggie - shreds Veggie Cheddar Cheese ā€“ shreds (alternative) Veggie Cheddar-Pepper Jack Cheese ā€“ shreds (alternative) Veggie Pepper Jack Slices (alternative) Veggie provolone slices (alternative) Veggie mozzerella sandwich slices (alternative) Veggie Swiss sandwich slices (alternative) Feta Veggie Crumbles Feta Veggie Slices (alternative) Veggie Blue Cheese Sandwich Slices (alternative) Veggie Caeser Parmesan Sandwich Slices (alternative) Veggie Chunk-cheddar flavour Veggie Chunk-mozarella flavour Veggie JalapeƱo Sandwich Slices (alternative) Veggie Low Fat Mozzarella Cheese Veggie Low Fat Mild Cheddar Cheese (alternative) Veggie Low Fat Pepper Jack Cheese Veggie Parmesan/Mozzerella/Romano - shreds Veggie Pepper Jack Cheese alternative - chunk Veggie reduced fat parmesan topping Harmony Farms Soy Burger Garlic soy burger Soy Burger Mushroom soy burger Soy Burger Onion soy burger Soy Burger Original soy burger Lightlife Gimme Lean, ground beef style Lemon marinated grille tempeh Light burgers Organic garden vegetable tempeh Organic soy tempeh Organic three grain tempeh Tamari marinated grille tempeh Smart Ground Original Vegetarian meat substitute Smart Ground Taco & burrito Smart Menu Burgers Smart Menu Crumbles Smart Menu Veggie burgers Morningstar Farms Better 'n burgers Burger style recipe crumbles Classic burger Fajita burger Garden veggie patties Grillers, original, frozen Grillers, Prime, frozen Ground meatless Harvest burgers original Portabella mushrooms and oven roasted peppers veggie burger Spicy black bean burger, frozen TexMex burger, frozen Thai burger, frozen Tomato & basil pizza burger Tomato basil burger Vegan burger Nasoya Extra firm tofu Firm tofu Lite Firm Tofu Lite silken tofu Silken tofu Soft tofu Silk Cultured soy, plain yogurt Organic plain soymilk Unsweetened plain soymilk Soy Garden Lactose free, non fat slices, cheddarjack flavor cheese substitute Lactose free, non fat slices, cheddar flavor with vegetable bits, cheese substitute SoyaKaas American cheddar cheese substitute American style cheese substitute Fat free jalapeƱo mexi-kaas cheese substitute Fat free mild cheddar style cheese substitute Fat free mozzarella style cheese substitute Garlic & Herb soy cheese Grated parmesan style soy cheese Hickory Smoked Cheddar Style soy cheese Italian style cheese substitute Jalapeno Mexi Kaas Mexican style cheese substitute Mild cheddar style soy cheese Monterey Jack style soy cheese Mozzarella cheese substitute Mozzerella style soy cheese Provolone cheese substitute Swiss cheese substitute Sliced Jalapeno soy cheese Sliced White American Style soy cheese Sliced American Cheddar Style soy cheese White cheddar cheese substitute Sun Soy Creamy original soymilk Tofu Rella Cheddar Garlic-Herb Hickory Smoked Jalapeno Monterey Mozzarella Mozzarella Style Vegan Rella Cheddar Veggie Patch Burgeriffics, garlic-portabella Vitasoy Classic original soymilk, shelf Creamy original soymilk, refrigerated Creamy original soymilk, shelf Light original, shelf Unsweetened original soymilk, shelf WestSoy Lite plain soy beverage, lunch box Low fat plain soymilk with extra calcium Original soy beverage Plus plain soy beverage, lunch box Plus, plain soymilk Smart lite plain soy milk Smartplus, plain soymilk soy beverage, lite plain soy beverage, plain Unsweetened soy beverage White Wave Chicken-Style Seitan Extra firm style tofu Fat reduced tofu Firm style tofu Five grain tempeh Organic extra firm tofu Organic firm style tofu Organic soft style tofu Original soy tempeh Sea veggie tempeh Soy rice tempeh Traditional seitan Transitional soybeans firm tofu Yves Veggie Cuisine Veggie Chicken Burger Veggie ground round, Mexican Veggie ground round, original Cheddar style JalapeƱo-Jack style Mozzarella style American style Spices, herbs, and Baking Ingredients: Any Brand of: citrus zest, all types cooking spray cooking spray, butter-flavor cooking spray, olive oil cornmeal, self-rising, white cornmeal, whole-grain, white cornmeal, whole-grain, yellow gelatin, unflavored grains, buckwheat herbs, all types, fresh and dried no salt lemon herb seasoning no salt original seasoning no salt spicy pepper seasoning seasoning, all types spices, all types sugar substitutes, all types yeast Branded Items: Albers White cornmeal Yellow cornmeal Butter Buds Powdered mix Butter substitute Sprinkles Butter Substitute Cherchies Lem'n savory seasoning Pepper'n lime seasoning Salsa seasoning with lime Durkee Basil leaf Bay leaves Cinnamon, ground Cumin seed, ground Garlic powder Lemon pepper Nutmeg, ground Pepper, black ground Eden Agar agar flakes Sea salt - French coast, light grey, fine grind Sea salt - Portuguese coast, white, fine grind Shiso leaf powder (pickled beefsteak leaf) Wasabi powder Organic Garlic gomasio (sesame salt) seasoning Organic Gomasio (sesame salt) seasoning Organic Seaweed gomasio (sesame salt) seasoning Equal Sugar substitute, Sweetener Estee Sugar substitute, Fructose natural sweetener Jim Dandy Degerminated cornmeal, white Self rising cornmeal, white Self rising, degerminated cornmeal, white Kitchen Bouquet Kitchen Bouquet seasoning Libby's Solid pack pumpkin Manischewitz Olive oil cooking spray Olive oil cooking spray, garlic flavored McNeil Nutritionals SPLENDA No calorie sweetener sugar substitute Molly McButter Natural butter substitute Natural cheese Butter substitute Mrs. Dash Classic Italiano seasoning Extra spicy seasoning Garlic & herb seasoning Lemon pepper seasoning Minced onion medley seasoning Onion & herb seasoning Original blend seasoning Table blend seasoning Mrs. Dash (cont.) Tomato basil garlic seasoning Grilling Blends Mesquite seasoning Grilling Blends Original chicken blend seasoning Grilling Blends Original steak blend seasoning NatraTaste Sugar substitute Nu-Salt Salt substitute PAM Cooking spray Parkay Margarine Spray Quaker Oats Enriched white corn meal Enriched yellow corn meal Sans Sucre Cinnamon sugar substitute Smart Balance Non-stick cooking spray Spice Islands Basil leaf Cayenne pepper Curry powder Dill weed World Flavor Calcutta heat seasoning World Flavor Garam masala seasoning World Flavor Greek seasoning World Flavor Herbes de Provence seasoning World Flavor Jamaican jerk seasoning World Flavor Louisiana style Cajun seasoning World Flavor Szechuan seasoning World Flavor Thai seasoning Sugar Twin Calorie free sweetener Sweet 'N Low Brown granulated sugar substitute Granulated sugar substitute Low calorie sugar substitute tablets Zero-cal liquid sweetener Sweet One Granulated sugar substitute SweetLeaf Stevia extract powder sugar substitute Tony Chachere's Famous Creole seasoning Lite Creole seasoning More spice, less salt seasoning Salt free Creole seasoning Spice-n-herb blend seasoning Vege-Sal All purpose vegetized seasoning salt Vegit All purpose seasoning Zatarain's Creole seasoning Generic Vegetables: What's Included: Fresh, frozen or canned (without added sauce, fat or sugar) Tomato paste, puree and sauce Details: Vegetables cannot contain ingredients that are not Core Foods (e.g., regular refried beans, pork & beans, corn in butter sauce, dried tomatoes packed in oil, French fries and sweet pickles are not Core Foods) Vegetable juices are not Core Foods Any Brand of: Vegetables, all types, fresh, frozen, or canned (without added sauce, fat, or sugar), including: amaranth leaves arrowhead(s) arrowroot artichoke(s) artichoke hearts arugula asparagus cooked balsam-pear bitter gourd pods bitter gourd balsam pear, leafy tips bamboo shoots green beans beet greens beets bibb lettuce cooked bitter melon, balsam-pear pods bok choy borage Boston lettuce chinese broccoli broccoli brussels sprouts burdock root fuki butterbur canned butterbur butternut squash button mushrooms cabbage, all varieties cardoon baby carrots carrot(s) cassava cauliflower green cauliflower celeriac celery celtuce leaf Swiss chard chicory chicory root witloof chicory chinese vegetables, prepared without oil Chives chopped green chilies chrysanthemum leaves chrysanthemum garland coleslaw mix (shredded cabbage and carrots), packaged collard greens corn on the cob canned corn with red and green peppers baby corn ears white corn yellow corn cowpeas, leafy tips cremini mushrooms garden cress cucumber(s) peeled sliced cucumber daikon dandelion greens dock eggplant(s) endive eppaw escarole fennel fennel bulb(s) fiddlefern fiddlehead ferns raw fireweed leaves fresno chile garlic clove(s) giardeniera ginger root burdock gobo dishcloth gourd white flowered gourd yellow pepper(s) low-sodium chopped or diced sour pickle pimento plantain pokeberry shoots portobello mushroom(s) potato(es) potato skins pumpkin flowers pumpkin leaves pumpkin purslane radicchio sprouted radish seeds radishes oriental radish(es) white icicle radishes red onion(s) rhubarb roasted red peppers cooked rutabagas cooked mashed rutabagas, with salt rutabagas salad nicoise, without dressing mixed greens salsify, vegetable oyster sauerkraut scallion(s) schave agar seaweed irishmoss seaweed kelp seaweed laver dried spirulina seaweed wakame seaweed sesbania flower shallot(s) vegetable soup spanish onion spinach white flowered calabash gourd grape leaves green pepper(s) frozen gumbo-style vegetables hearts of palm horseradish tree leaves horseradish tree, leafy tips horseradish-tree pods sunchokes jerusalem artichokes pepeao jew's ear potherb jutev kale cooked scotch kale scotch kale kanpyo kim chee kirby cucumber kohlrabi leek(s) sprouted lentils lettuce shredded or chopped butterhead lettuce, includes boston & bibb types cos lettuce Iceberg lettuce shredded looseleaf lettuce romaine lettuce lotus root malabar spinach malanga minced garlic mirin mixed baby greens mung bean sprouts dried mushrooms enoki mushrooms mushroom(s) shiitake mushrooms mustard greens cooked mustard spinach cooked chopped mustard spinach, with salt mustard spinach nopales nori seaweed okra onion(s) orange pepper parsnips canned peas and carrots, no salt added cooked frozen peas and carrots canned peas and onions, solids and liquids cooked frozen peas and onions edible-podded peas dried ancho pepper(s) chipotle pepper banana pepper bell pepper(s) serrano chile sun-dried hot chile pepper(s) green hot chili peppers red hot chili peppers Hungarian peppers canned jalapeno peppers jalapeno pepper(s) dried pasilla peppers sweet green peppers sweet red peppers alfalfa sprouts bean sprouts squash leaves acorn squash butternut squash hubbard squash spaghetti squash summer squash winter squash Stir-fry vegetables, without sauce, frozen succotash succotash with whole kernel corn corn and lima bean succotash swamp cabbage cooked sweet potato leaves sweet potato(es) taro leaves taro shoots taro tahitian taro cooked sliced tahitian taro, with salt tahitian taro canned spanish-style tomato sauce chopped tomatillos tomato(es) canned tomatoes with green chilies cherry tomato(es) grape tomato(es) green tomato(es) orange tomato(es) plum tomato(es) yello tomato(es) sun-dried tomatoes, without oil tree fern turnip(s) turnip greens canned mixed vegetables frozen mixed vegetables vidalia onion(s) wasabi root water chestnuts watercress wax gourd hawaii mountain yam yam(s) yautia yucca zucchini Brand Vegetables: Branded Items: B&G Crunchy kosher dills Deluxe kosher dill spears Dill gherkins Hamburger dill chips Kosher dill chips Kosher dill spears Sugar Free Bread & butter chips Sugar Free Sandwich toppers - bread and butter Sugar Free Sweet gherkins Back Yard Burgers Garden Fresh Salad BinB Mushrooms, Pieces & stems, canned Mushrooms, Sliced with garlic, canned Mushrooms, Sliced, canned Mushrooms, Whole, canned Bird's Eye Asparagus Stir-Fry, frozen Baby bean and carrot blend Baby broccoli Baby carrots Baby corn and bean blend Baby corn blend Baby gold & white corn Baby pea blend Baby peas & pearl onions Baby sweet peas Baby white corn Broccoli spears, frozen Carrots, sliced Cauliflower, frozen Cut broccoli, frozen Cut green beans Gold & white corn blend, frozen Mixed vegetables, frozen Peas & carrots, frozen Peas, frozen Small whole pearl onions, frozen Sweet corn on the cob, frozen Sweet corn, frozen Vegetables for soup, frozen Whole green beans, frozen Winter blend, frozen Artichoke hearts, deluxe Asparagus cuts, deluxe Asparagus spears, jumbo deluxe Broccoli, chopped Broccoli/carrots/water chestnuts Broccoli/cauliflower/red pepper Brussel sprouts, deluxe Brussels sprouts/cauliflower/carrots Collard greens, chopped Corn on the cob, white Green peppers, diced Gumbo blend vegetables Mustard greens, chopped Okra, cut Oriental vegetable stir fry Peas, blackeye Peas, butter Peas, crowder Peas, field with snaps Peas, purple hull Peas, sugarsnap deluxe Roasted potatoes & broccoli Spinach, chopped Spinach, leaf Squash, cooked Stew vegetables Teriyaki vegetable stir fry Thai vegetable stir fry Turnip greens, chopped Farm Fresh Broccoli stir fry, frozen Farm Fresh Broccoli, cauliflower, carrots, frozen Farm Fresh Broccoli, corn, red peppers, frozen Farm Fresh Broccoli, frozen Farm Fresh Broccoli, green bean, pearl onion, red pepper Farm Fresh Broccoli, red pepper, onion, mushrooms Farm Fresh Cauliflower, carrots, snow pea pods Farm Fresh Green bean stir fry, frozen Farm Fresh Pepper stir fry, frozen Farm Fresh Sugar snap stir fry, frozen Boar's Head Horseradish and beets grated in vinegar Horseradish grated in vinegar Sauerkraut CHI-CHI'S Green chilies diced Green chilies whole Chiquita Bell pepper Cucumber Tomato Claussen Sauerkraut Tomatoes, halves Contadina Crushed tomatoes in tomato puree Crushed tomatoes with Italian herbs Crushed tomatoes with roasted garlic Diced tomatoes Diced tomatoes with roasted garlic Diced tomatoes with sauteed onions Diced tomatoes, Italian Italian paste, tomato paste product with Italian seasonings Italian paste, tomato paste product with roasted garlic Italian paste, tomato paste product with tomato pesto Italian style tomato sauce Pasta ready chunky tomatoes with crushed red pepper Peeled whole tomatoes Stewed tomatoes Stewed tomatoes, Italian style Tomato paste, 100% tomatoes Tomato puree Tomato sauce Tomato sauce, extra thick & zesty Tomato sauce, garlic and onion Del Monte Carrots Chopped spinach Chunky tomatoes, chili style Chunky tomatoes, pasta style Diced, tomatoes with basil, garlic & oregano Diced, tomatoes with garlic & onion Diced, tomatoes with green pepper & onion Diced, tomatoes with jalapenos Diced, tomatoes, no salt added Fiesta corn, whole kernel supersweet Gold & white, whole kernel supersweet Golden, whole kernel Golden, whole kernel supersweet/vac pack Golden, whole kernel supersweet/vac pack NSA Green asparagus hand selected Mixed vegetables with corn Mixed vegetables with corn, NSA Peas and carrots Peas, sweet Peas, sweet, no salt added Peas, sweet, very young small Santa Fe corn Sauerkraut Sliced beets Spinach, no salt added Stewed, Cajun recipe Stewed, Italian recipe Stewed, Mexican recipe Stewed, original recipe Stewed, original recipe, no salt added Tomato Sauce Tomato Sauce, no salt added Tomato wedges White Corn, whole kernel Whole kernel golden corn Whole kernel golden corn - no salt added Zucchini with Italian style tomato sauce Dole Artichoke Asparagus Bell pepper Broccoli Brussels sprouts Carrots Cauliflower Celery Classic & romaine blend Green onions Iceberg lettuce Lettuce (iceburg) Lettuce (leaf) Lettuce (Romaine) Peeled mini carrots Red radishes Shredded carrots Shredded red cabbage Spinach Sugar peas Classic Cole slaw Classic Iceberg salad Special Blends American Blend Salad Special Blends European Blend Salad Special Blends French Blend Salad Special Blends Italian Blend Salad Special Blends Romaine Blend Salad Eden Arame Daikon - dried & shredded Hiziki Kombu Maitake mushrooms, dried sliced Nori (10 sheets) Pickled daikon radish Shiitake mushrooms, dried sliced Shiitake mushrooms, whole dried Sushi nori (7 sheets), toasted Wakame Wakame flakes - instant, for miso soup Organic Crushed tomatoes Organic Diced tomatoes Organic Diced tomatoes with green chilies Organic Sauerkraut Selected Lotus root, dried, sliced Faraon Chipotles peppers Frozen yuca Mixed vegetables Nacho sliced jalapeƱo peppers Serrano peppers Sliced jalapeƱo peppers Split peas, uncooked Tender cactus Tomato sauce Whole green peas, uncooked Whole jalapenos Whole kernel corn Yellow chiles Fire MountainĀ® Grilled Vegetables with Broccoli Grilled Vegetables with Cauliflower Steamed Broccoli Steamed Broccoli & Cauliflower Steamed Broccoli Spears Steamed Cauliflower Stewed Tomatoes with Yellow Squash Green Giant Asparagus spears, canned Black beans, canned Blackeye peas, canned Broccoli cuts, frozen Broccoli florets, frozen Broccoli spears Butter beans, canned Cauliflower florets, frozen Chopped broccoli, frozen Cut leaf spinach, frozen Cut spears asparagus, 50% less sodium, canned Cut spears asparagus, canned Dark red kidney beans, canned Extra long asparagus spears, canned Extra sweet corn on the cob, frozen Extra sweet niblets corn, frozen Garbanzo beans, canned Garden medley vegetables, canned Gold & white corn, frozen Great northern beans, canned Kidney red beans, canned Kidney spicy chilli beans, canned Light red kidney beans, canned Mexicorn (corn with peppers), canned Mixed vegetables, canned Mixed vegetables, frozen Nibblers corn on the cob, frozen Niblets corn on the cob, frozen Niblets corn, 50% less sodium, canned Niblets corn, canned Niblets corn, extra sweet, canned Niblets corn, frozen Niblets corn, no added salt or sugar, canned Pieces & stems, canned Pinto beans, canned Shoepeg white corn, frozen Sliced mushrooms, canned Southwestern style corn & roasted peppers, frozen Sugar snap peas, frozen Sweet peas with tiny pearl onions, canned Sweet peas, 50% less sodium, canned Sweet peas, canned Sweet peas, frozen White shoepeg corn, canned Whole kernel sweet corn, 50% less sodium, canned Whole kernel sweet corn, canned Whole mushrooms, canned Butter Sauce Vegetables Broccoli spears, frozen Harvest Fresh Asparagus cuts, frozen Harvest Fresh Baby lima beans, frozen Harvest Fresh Broccoli spears, frozen Harvest Fresh Cut broccoli, frozen Harvest Fresh Niblets corn, frozen Harvest Fresh Shoepeg white corn, frozen Harvest Fresh Spinach, frozen Harvest Fresh Sugar snap peas, frozen Harvest Fresh Sweet peas & pearl onions, frozen Select American Mixtures Broccoli, carrots & cauliflower, frozen Select American Mixtures Broccoli, carrots & water chestnuts, frozen Hanover Broccoli & cauliflower blend Broccoli florets Cauliflower florets Crinkle sliced carrots Cut broccoli Cut leaf spinach Diced green peppers Garden vegetable medley Mixed vegetables Oriental vegetable blend Succotash Sweet peas Vegetables for soup Whole baby carrots Yellow sweet corn The Gold Line Petite asparagus blend The Gold Line Petite asparagus spears The Gold Line Petite broccoli blend The Gold Line Petite broccoli florets The Gold Line Petite brussel sprouts The Gold Line Petite green bean blend The Gold Line Petite peas The Gold Line Petite whole green beans The Gold Line Shoepeg corn & petite peas The Gold Line Snow peas The Gold Line Sugar snap peas The Gold Line White shoepeg corn The Gold Line White sweet corn Hans Jurgen Cold pack pickles Harvest Moon Broccoli Corn Mixed vegetables Peas Spinach Health Valley Fat Free Vegetable Heinz Vegetarian beans LeSueur Baby early peas, frozen Baby sweet peas, frozen Baby whole beets, canned Baby whole carrots, canned Early June peas, frozen Early peas with mushrooms & pearl onions, canned Early peas, 50% less sodium, canned Early peas, canned Extra large asparagus spears, canned Sweet peas, 50% less sodium, canned Sweet peas, canned Harvest Fresh Baby sweet peas, frozen Harvest Fresh Early June peas, frozen Market Day Asparagus spears Broccoli florets Old El Paso Green chillies, chopped (peeled) Green chillies, whole (peeled) Jalapeno slices (pickled), drained Jalapenos, whole (pickled) Ore-Ida Diced IQF onions 3/8-inch Pancho Villa Diced green chillies Preciosa Whole jalapeƱo peppers Progresso Artichoke hearts (in brine) Crushed tomatoes Italian style tomatoes, peeled Tomato puree Sardo Hot pepper rings Mixed vegetables Season Brand Bamboo strips Cocktail onions Cut baby corn Flower cut corn Sliced bamboo shoots Sliced water chestnuts Stir fry vegetables Straw mushrooms peeled Whole & broken straw mushrooms Whole water chestnuts Trappey's Banana peppers - mild Cherry peppers, mild Cocktail okra, hot Jalapeno peppers - sliced Tabasco peppers in vinegar Tempero peppers - golden green pepperoncini Torrido peppers - Santa fe grande Triton International Gourmet asparagus spears Gourmet asparagus tips and cuts As you learned in your Meetings, the Core Plan gives you a weekly POINTS Allowance of 35 to use on any food that is not on the Core Food List. This means you have 35 to use over the course of 7 days, and you can use them any way you please. Whether you use some, all or none of your weekly POINTS Allowance is up to you. Each week youā€™ll start fresh with 35. The Weight Watchers eTools weekly POINTS Allowance guide will help you customize your weekly POINTS Allowance for your unique lifestyle. Customizing your weekly POINTS Allowance to fit your life: Everyoneā€™s differentā€”thatā€™s why everyoneā€™s weight loss needs are different. The beauty of the weekly POINTS Allowance is that you can use it in a way that suits your lifestyle. Many people like to use a few POINTS values each day on foods they typically like to eat; others "splurge" on a big meal or treats. If you have an unpredictable meal schedule, or tend to eat out a lot, you may want to use them to help deal with unexpected situations where you need to eat outside of the Core Food List. Your weekly POINTS Allowance will help you custom-fit the Core Plan to fit your lifestyle. Weight Watchers eTools gives you lots of great tools to help you find and spend your POINTS values: Increasing your weekly POINTS Allowance: As youā€™ve probably learned in your Meetings, youā€™ll also be able to earn Activity POINTS values through exercise which you can then add to your weekly POINTS Allowance balance. The Activity POINTS Calculator calculates the POINTS values for over 100 sports, exercises and everyday activities. Use the POINTS Pad to record Activity POINTS values youā€™ve earned and keep track of how many POINTS values you have left for the week! Need to calculate your points? Here's a points calculator for you to use! Ā© 2004 Weight Watchers International, Inc. Ā© 2004 WeightWatchers.com, Inc. All rights reserved. WEIGHT WATCHERS and */POINTS/* are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.
  17. Try this site and if it is not there, they have links to other sites. Very helpful for OAMC recipes: http://www.realfood4realpeople.com/oamc.html
  18. There is a MC Cooking Light program. It wasn't very popular and is hard to find. It didn't interface well with other MC programs. I think that is probably why they quit manufacturing it. I have it and I don't like it. You can go online to several Yahoo groups that are all about MC Cooking light and join the groups and download cooking light recipes complete in cookbooks with the Cooking Light magazine covers for the cookbooks. Be forewarned that if you do this, you will have to tweak each and every recipe to get a proper MC nutritional analysis as they will download into your MC program but they are not worded in MC ingredient form.
  19. Sorry it took me so long to reply. Here is the recipe that I use. You can also stir in 2 tablespoons cocoa powder for chocolate ones. * Exported from MasterCook * Rice Krispies Treats Squares Recipe By : Serving Size : 14 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 cups crispy rice cereal 3 tablespoons butter budsĀ® -- liquid 10 ounces marshmallows Place butter buds in a large saucepan over low heat. Add marshmallows and stir until completely melted. Remove from heat. (It would be perfect to be measuring out all of the cereal at this time, having it ready in a large bowl.). Working quickly, add rice krispies cereal, and stir until the cereal is well coated. Using a buttered spatula or waxed paper, press the mixture evenly into a greased 13 by 9 by 2 inch pan (or whatever pan you have on hand). When the treats are cooled, cut into squares. Serve, and enjoy! Per Serving (excluding unknown items): 117 Calories; trace Fat (0.6% calories from fat); 1g Protein; 28g Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; 143mg Sodium. Exchanges: 1/2 Grain(Starch); 1 Other Carbohydrates. NOTES : These are 2 points each. Be sure that the marshmallows are very fresh or this won't work, you will have a hard mess!
  20. You're welcome. Thank YOU for saying so!
  21. There are a ton of recipes right here in the Mess Hall if you just go back through the threads and also in Bread and Grains. Some of them are very good. My favorite is taboulleh which is a Greek Salad and I always rehydrate the bulgur in chicken stock when making that recipe.
  22. When you go to the recipe site, just click on the link that says: Tofu Shirataki Fettuccine Shaped Tofu Noodles right in the recipe and it will take you to the site where you can purchase the noodles. Or just click it on this thread. Thanks Boston Girl for sharing the recipe!
  23. Just thought I would let you all know that I have posted May recipes in the Fruit of the Month and Vegetable of the Month threads at the top of the page. I hope that you will try some of them as they are mostly very low point and will be refreshing in the summer months to come.
  24. MAY: LIMES LIMES! This is also available as a print-friendly Adobe Acrobat document* (PDF - 222k) Limes may be most famous for their historical benefits to sailors. Limes are packed with Vitamin C and were eaten on ships to prevent scurvy, a disease caused by that vitamin deficiency. In the eighteenth century, all British naval ships assigned to long journeys were required to carry limes. The nickname ā€œlimeysā€ for British sailors has continued to this day. Limes were originally grown on the Indian subcontinent and were popularized in Europe about the time of the Crusades. In the United States, limes were established in what is now named Florida by the sixteenth century. Today limes are grown in Florida, the Southwest, and California. LimesServing size 1 med. raw (67g) Amounts Per Serving % Daily Value Calories 20 Total Fat 0g0%Sodium 0.75mg0%Potassium 75mg2%Total Carbohydrate 7g2% Dietary Fiber 2g8% Sugars less than 1 gram Protein less than 1 gram Vitamin A**Vitamin C35%Calcium**Iron***Percent Daily Values are based on a 2,000 calorie diet. **Contains less than 2 percent of the Daily Value of these nutrients. Selection Select limes that are glossy and light to deep green in color. Limes should have a thin, smooth skin and be heavy for their size. Small brown areas on the skin should not affect flavor, but large blemishes or soft spots indicate a damaged lime. Ripe limes are firm, but not hard. Avoid limes that have a yellowish skin or are too small. A hard shriveled skin is a sign of dryness, as is a coarse thick skin. Limes are available year round in most supermarkets. Storage Limes may be stored at room temperature or in the refrigerator for up to 3 weeks. Limes store better in a plastic bag if placed in the refrigerator and those stored at room temperature will yield more juice. Take care to keep limes out of direct sunlight as they will shrivel and become discolored. Varieties The majority of limes are part of the Tahitian strain, believed to have originated in Tahiti. There are two common varieties of that strain: Persian and Bearss. The Persion is egg-shaped and contains seeds. The Bearss is smaller and seedless. Key limes are smaller and rounder than the Tahitian strain and have a higher acid content. These limes are mostly used in baking. Preparation Wash well before using, even if you are only using the juice. Limes are usually eaten raw, but may be included in baked or grilled dishes. Many recipes call for fresh lime juice. To juice by hand, roll the lime on a firm surface before squeezing out the juice. Limes are also often used as garnish. Simply slice the lime in half and slice into several sections. Limes or lime juice are a great salt substitute and add a tangy flavor. Make Limes Part of Your 5 A Day Plan Marinate fish in lime juice for a great flavor and serve topped with lime slices. Make limeade instead of the usual lemonade for a fruity summery treat. Include lime in your citrus sorbet for a change. Add thick slices of lime to make tangy summer kebabs on the grill. Garnish a fruit plate or salad with limes to add color. Use in tea as you would a lemon. * Exported from MasterCook * Black Bean Soup with Lime and Cumin Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 cups black beans, cooked 1 Tbsp olive oil 1 Tbsp cumin 1 cup onions -- chopped 1 cup carrots -- sliced 2 cloves garlic 1/2 cup red bell pepper -- chopped 4 cups vegetable broth 1/4 cup chipotle peppers -- or canned green chilies 1/4 cup lime juice 2 tablespoons lime juice Heat olive oil in a nonstick or heavy-bottomed frying pan over medium heat. When hot, add whole cumin and brown it. Take caution not to burn it. Add chopped onions, carrots, garlic and bell pepper and cook slowly until browned. Puree the beans with 4 cups stock in a blender or food processor. Add the vegetable mixture, Ā½ canned chipotle chiles, Ā¼ cup plus 2 Tbs lime juice, and salt to taste. Process until velvety smooth. If the soup is too thick, thin it with more stock. Garnish each serving with a slice of lime floating in the middle and a sprinkling of finely chopped cilantro. Per Serving (excluding unknown items): 314 Calories; 6g Fat (16.0% calories from fat); 15g Protein; 53g Carbohydrate; 14g Dietary Fiber; 2mg Cholesterol; 1096mg Sodium. Exchanges: 3 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1 Fat. NOTES : 6 points per serving. * Exported from MasterCook * Lime and Honeydew Punch Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 small honeydew melon 1/2 cup red grapes -- seedless 1/2 cup lime juice -- freshly squeezed 3 Tbsp splenda 2 cups sparkling water Cut melon in half, scoop out seeds, peel, and cut into 1-inch cubes. Wash grapes well and remove stems. Freeze melon and grapes for one hour. Combine frozen melon and grapes with lime juice and sugar in a blender. Puree until smooth, adding water as needed. Serve immediately. Per Serving (excluding unknown items): 133 Calories; trace Fat (2.3% calories from fat); 2g Protein; 36g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 33mg Sodium. Exchanges: 2 1/2 Fruit. NOTES : 2 points per serving. * Exported from MasterCook * Lime Shrimp Kebabs Recipe By : Serving Size : 2 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 16 large shrimp -- uncooked, deveined, 3 large limes 2 cloves garlic -- crushed and peeled 1/4 tsp black pepper 2 tsp olive oil 2 Tbsp cilantro -- cleaned and chopped 10 medium cherry tomatoes -- rinsed and dried 10 small mushrooms -- wiped clean and stems removed In a glass measuring cup, squeeze limes, yielding 1/4 cup of juice. Add the garlic, pepper, olive oil, and cilantro and stir. Place the shrimp in a medium bowl and pour the cilantro lime marinade over the shrimp. Let the shrimp marinate for 10 to 15 minutes in the refrigerator (do not let them marinate for more than 30 minutes as the acid of the juice will alter the texture of the shrimp). While waiting, alternate cherry tomatoes, mushrooms, and shrimp on four skewers. Grill the skewers over a medium heat for 3 to 4 minutes on each side until the shrimp are just cooked through. Per Serving (excluding unknown items): 171 Calories; 6g Fat (28.7% calories from fat); 14g Protein; 21g Carbohydrate; 3g Dietary Fiber; 73mg Cholesterol; 89mg Sodium. Exchanges: 0 Grain(Starch); 1 1/2 Lean Meat; 2 Vegetable; 1/2 Fruit; 1 Fat. NOTES : 3 points per serving. * Exported from MasterCook * Pineapple Limeade Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 medium pineapple -- peeled 2 medium limes -- peeled and seeded 2 Tbsp sugar 3 cups sparkling water -- or 0 calorie club soda Extract juice from the pineapple and limes, using a juicer or juice extractor. Mix juices and sugar: refrigerate until chilled. Just before serving, stir in the club soda or sparkling water and serve over ice. Garnish with lime slices if desired. Per Serving (excluding unknown items): 92 Calories; 1g Fat (4.9% calories from fat); 1g Protein; 24g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 2mg Sodium. Exchanges: 1 Fruit; 1/2 Other Carbohydrates. NOTES : 2 points per serving.
  25. MAY: SPROUTS SPROUTS! This is also available as a print-friendly Adobe Acrobat document* (PDF - 207k) Sprouts are commonly seen at salad bars and supermarkets and each kind has its own unique flavor. Sprouts have a long history and were used for medicinal purposes in ancient China. So what exactly classifies as a sprout? By definition it is a vegetable seed that just begins growing. Sprouts grow from the seeds of vegetables, grains, and various beans. They are the first edible shoots. Sprouts (Alfalfa Sprouts)Serving Size (50g) Amount Per Serving Calories 15 Calories from Fat 0 % Daily Value*Total Fat 0g0%Saturated Fat 0g0%Sodium 0mg0%Cholesterol 0mg0%Total Carbohydrate 2g1% Dietary Fiber 1g 4% Sugars 0g Protein 2gVitamin A2%Calcium2%Vitamin C8%Iron30%* Percent Daily Values are based on a 2,000 calorie diet. Varieties Sprouts like other vegetables can vary in texture and taste. There are some that can add some spice to your meals like radish and onion sprouts. Hardy sprouts, like Mung bean sprouts, can withstand cooking. More delicate ones, like alfalfa sprouts, can be used in salads and sandwiches. While not varieties of sprouts are available at your local supermarket, try going to a farmerā€™s market to find other varieties. Bean Sprouts Commonly associated with the Mung beans, these sprouts have small light yellow leaves and a silvery white shoot. These sprouts produce a subtle nutty flavor and lots of crunch when added to stir-fries, soups, and salads. Green-Leaf Sprouts Typically germinated vegetable and grain seeds, these sprouts and are recognized by two tiny green leaves at the tip of a slender 1/2-inch to 3-inch shoot. These sprouts are often used in salads and sandwiches. Alfalfa Sprouts One of the most common sprouts on the market, these sprouts have threadlike shoots with green tops. They provide a subtle nutty flavor. A great addition to salads and sandwiches. Radish Sprouts Known as the "hot," these sprouts that evokes the zippy taste of radishes. Sunflower Sprouts Similar to alfalfa sprouts, sunflower sprouts have a mild, sweet flavor, adding crunch to any dish. Pumpkin Sprouts Grown from hulled seeds, these sprouts can be eaten raw or lightly toasted. Excellent when added to salads, soups and bread. Wheat Sprouts These sprouts cook quickly and are often used in recipes in place of whole grains. Lentil Sprouts Although not as ā€˜spicyā€™ as the Radish sprout, lentil sprouts have a peppery flavor. They are often used in soups, stews and casseroles. Selection Sprouts are fresh when they are crisp and their roots are moist and white. Avoid musty-smelling, dark, or slimy-looking sprouts. Storage Sprouts are highly perishable and should be eaten as soon as possible, but there are some ways to extend their shelf life. Most sprouts can be kept in a plastic bag in the crisper of the refrigerator for up to 3 days. Delicate sprouts like alfalfa should be refrigerated in the original ventilated plastic container. Rinsing daily under cold water may extend their life. Lastly, Mung bean sprouts can then be frozen if they are to be used for future cooking. Sprouts and Food Safety Because sprouts have associated with outbreaks of Salmonella and E.coli O157:H7 infection, people at high risk from exposure to these bacteria, such as children, the elderly, and people with weak immune systems, should avoid eating sprouts. Sprouts are still an excellent way to increase your vegetable intake. Just take some precautions when choosing, storing, and preparing your sprouts: Buy only fresh looking sprouts from a reputable store. Keep sprouts refrigerated and use them promptly. Wash the sprouts thoroughly with water to remove any dirt. For more information on sprouts and food safety please visit: http://www.cdc.gov/mmwr/preview/mmwrhtml/mm5101a3.htm http://www.cce.cornell.edu/food/fsarchives/010202/rawsprouts.html* http://www.ext.colostate.edu/pubs/columnnn/nn020506.html* *Links to non-Federal organizations are provided solely as a service to our users. Links do not constitute an endorsement of any organization by CDC or the Federal Government, and none should be inferred. The CDC is not responsible for the content of the individual organization Web pages found at this link. Make Sprouts Part of Your 5 A Day Plan Hardier sprouts like Mung bean and lentil sprouts tolerate heat and are often used in stir-fry dishes, soups, and stews. Fresh sprouts make a great addition to salads, sandwiches, and wraps, and can also be used as a garnish. Add a variety of different sprouts to your favorite coleslaw. Try Mung bean or lentil sprouts in your potato salad for a different texture. Include cabbage, Mung bean, or lentil sprouts in all your vegetable and fruit smoothies or blended juices for a tasty treat. Sprouts like Mung bean and radish can be mixed with soft cheeses for a delicious dip. Looking for a new sandwich spreads? Try pureeing lentil or radish sprouts with a teaspoon of fat free cream cheese. Liven up your omelet or scrambled eggs with alfalfa, clover, or radish sprouts. Many rice dishes taste great with a combination of fenugreek, lentil, or Mung bean sprouts. Serve sprouts as side dishes! Try sautĆ©ing your favorite sprouts with onions, adding sprouts to baked beans, or pureeing sprouts with your favorite peas or beans. * Exported from MasterCook * Eat-it-all Beach Salad Recipe By : Serving Size : 1 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 green pepper 1/4 cup sprouts 1 small tomato 2 Tbsp yogurt, skim milk -- lemon flavored 1 tsp wheat germ 1/4 cup cucumber -- diced 1/4 cup yellow squash -- diced Slice top off pepper and save top. Clean out membrane and seeds from inside. Combine sprouts, tomato, cucumber and summer squash. Mix wheat germ with yogurt and toss with salad mixture. Pack into green pepper. Replace top and chill. Per Serving (excluding unknown items): 96 Calories; 1g Fat (9.0% calories from fat); 5g Protein; 19g Carbohydrate; 5g Dietary Fiber; 1mg Cholesterol; 39mg Sodium. Exchanges: 0 Grain(Starch); 3 Vegetable; 0 Non-Fat Milk. NOTES : 1 point per serving. * Exported from MasterCook * Sprout Curry Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tsp olive oil 1 large onion -- finely chopped 1 Tbsp thyme -- fresh 1 Tbsp basil -- fresh 1 Tbsp curry powder 2 Tbsp water 4 cups sprouts -- Adzuki,Mung bean, lentil, pea, lima bean, gand arbanzo bean, plus a tiny bit of radish sprouts for zip (assorted kinds) Heat oil in a deep pot and sautĆ© onion with seasonings. Add 2 Tbsp of water and stir in sprouts. Turn heat up to high and cook for 5 minutes. Serve alongside grilled chicken and rice or add to your favorite sandwich. Per Serving (excluding unknown items): 27 Calories; 1g Fat (32.7% calories from fat); 1g Protein; 4g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 3mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Vegetable; 0 Fat. NOTES : 0 points per serving. * Exported from MasterCook * Sprout Omelet Recipe By : Serving Size : 2 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup sprouts -- mung bean 1/2 cup bell pepper -- diced 1/4 cup green onion -- diced 2/3 cup mushrooms -- sliced 1/4 cup waterchestnuts -- diced 1 cup egg beatersĀ® 99% egg substitute 1/4 cup milk, skim 2 tsp oil -- vegetable In an omelet pan, sautĆ© vegetables and bean sprouts in oil for 3-5 minutes. Remove vegetables and place on a warm plate. Whip together the egg substitute milk Pour egg mixture into the omelet pan and cook on both sides. Place vegetables in center and fold omelet over. If using alfalfa sprouts, sautĆ© the vegetable 1 to 3 minutes before adding the alfalfa sprouts so that they cook for only 2 minutes. Cooking alfalfa sprouts changes their taste in an interesting way. Per Serving (excluding unknown items): 142 Calories; 5g Fat (30.6% calories from fat); 12g Protein; 12g Carbohydrate; 2g Dietary Fiber; 1mg Cholesterol; 193mg Sodium. Exchanges: 1/2 Grain(Starch); 1 1/2 Lean Meat; 1 Vegetable; 0 Non-Fat Milk; 1 Fat. NOTES : 3 points per serving. * Exported from MasterCook * Sprout Salad Pocket Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 medium pita bread rounds 8 tsp mayonnaise, imitation 1 cucumber -- thinly sliced 1 medium tomato -- sliced 2 cups sprouts -- assorted kinds Spread both insides of halved pocket bread with mayonnaise. Arrange layers of vegetables on both sides and stuff the middle with mixed sprouts. Per Serving (excluding unknown items): 196 Calories; 2g Fat (7.0% calories from fat); 7g Protein; 39g Carbohydrate; 3g Dietary Fiber; 4mg Cholesterol; 377mg Sodium. Exchanges: 2 Grain(Starch); 1 Vegetable; 0 Fat; 0 Other Carbohydrates. NOTES : 4 points per serving. * Exported from MasterCook * Sprouts and Spinach Salad Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups sprouts -- any kind you like, use at least two varities 2 cups spinach -- washed and torn in bite size pieces 1/2 small onion -- thinly sliced, red onion 1 cup mushrooms -- sliced, fresh 1/2 cup croutons 4 Tbsp lemon juice -- fresh Toss together and serve with lemon juice. Per Serving (excluding unknown items): 37 Calories; trace Fat (10.7% calories from fat); 2g Protein; 7g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 40mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Vegetable; 0 Fruit; 0 Fat. NOTES : This recipe falls between 0 and 1 point so I count it as 1 point per serving.
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