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koani

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  1. koani

    Chili

    Capping fiber at 4 shoots this up to 7. Not bad but just warning. ------------------ - Jess 232.4/192.4/188/130-155 http://www.geocities.com/weigh2gone
  2. koani

    Nacho Chicken

    I find any canned meat (chicken, tuna, salmon, etc) in the same section of the store here. In Food Lion it's on the top shelf. Tuna is eye level. Salmon, sardines ... left of tuna, below chicken. I think. good luck
  3. I'm sure there are as many taco soup recipes out there as ... Well, I'm sure there are a lot. I did the one on dotti's site, sort of. I used that recipes crumbles stuff instead of meat. I also used only one can of pinto beans and a big can of crushed tomatoes (they're cheaper) and a can of dice tomatoes with chile (pretty darn cheap too). The taco mix and ranch dressing mix were used. Really cheap meal (pointwise and pocketwise). I am guessing a cup for about a smidge less than 1 point. It's spicy though. I have to eat it with lite wheat bread ------------------ - Jess 232.4/193.4/188/130-155
  4. Thanks everyone who posts the points in the subject line. Makes it easier Tried this this morning and it was fab-o! Strawberry Smoothie 2 cups hulled, cut-up strawberries 1/2 cup vanilla nonfat yogurt 6 ice cubes 2 strawberries, whole (optional) Blend in blender until smooth. Pour 1/2 into one glass and adorn with strawberry. I just sliced mine a little from the bottom so that it could fit on the rim of the glass. Servings: 2 ------------------ - Jess 232.4/202.0/188/130-155 Journal: http://www.geocities.com/weigh2gone
  5. ... terrific 20's ... Chicken Tacos source: letsloseit@egroups.com Chicken Tacos Makes 6 servings WW Points: 6 Nonstick spray coating 1 cup chopped onion 1 clove garlic, minced 2 cups chopped cooked chicken 1 8-oz can tomato sauce 1 4-1/2oz can diced green chili peppers, drained 12 taco shells 2 cups shredded lettuce 1 medium tomato, seeded and chopped 1/2 cup finely shredded reduced-fat cheddar cheese and/or Monterey Jack cheese (2 ounces) 1. Spray an unheated large skillet with nonstick coating. Preheat over medium heat. Add onion and garlic; cook until tender. 2. Stir in chicken, tomato sauce, and chili peppers. Heat through. 3. Divide chicken mixture among taco shells. Top with lettuce, tomato, and cheese. Makes 6 servings. Nutritional facts per serving: 276 calories, 12g total fat (3g saturated fat), 52mg cholesterol, 502mg sodium, 23g carbohydrate, 2g fiber, 21g protein. Exchanges: 1 starch, 2 lean meat, 2 vegetable, 1 fat WW Points: 6
  6. .. Teeeeerrific 20's .. Swordfish Santa Fe source: http://members.aol.com/recipenook/ 1/3 cup lime juice 1/3 cup beer 2 cloves garlic -- minced 1 teaspoon vegetable oil 1 tablespoon ground cumin 1 tablespoon Dijon mustard 1/4 teaspoon salt 6 4oz swordfish steaks -- 1/2" thick vegetable cooking spray Salsa Fresca (recipe follows) Place first 7 ingredients in a large heavy-duty, zip-top plastic bag. Add swordfish steaks; seal bag, and shake gently until steaks are well coated. Marinate in refrigerator 30 minutes, turning bag occasionally. Remove steaks from marinade, reserving marinade. Place marinade in a small saucepan. Bring to a boil; remove from heat. Coat grill rack with cooking spray. Place on grill over medium-hot coals. Place steaks on rack; grill, covered, 3 to 4 minutes on each side or until fish flakes easily when tested with a fork, basting occasionally with marinade. Transfer steaks to a serving platter; top evenly with Salsa Fresca. I used the George Foreman grill for this recipe and it took about 5 minutes to cook. I'd advise checking it after 4 minutes. 4 WW points per serving. Salsa Fresca 1 cup tomato -- coarsely chopped 1/3 cup onion -- chopped 1/4 cup green pepper -- chopped 1 1/2 tablespoons lime juice 3 tablespoons fresh cilantro -- chopped 1 teaspoon jalapeno chile pepper -- seeded and chopped 1 clove garlic -- minced 2 tablespoons spicy vegetable juice (such as V-8) 1/8 teaspoon ground cumin Combine all ingredients. Cover and chill 30 minutes. Yield: 1 3/4 cups. [This message has been edited by koani (edited 07-10-2000).]
  7. .. Terrific 20's ... Chicken Quesadillas Source: http://members.aol.com/recipenook/ 1 teaspoon vegetable oil 1 1/2 cups chopped green bell pepper 1 cup minced purple onion 2 teaspoons cumin 2 cups cooked chicken breast 1 14.5 ounce can no salt added diced tomatoes -- drained 1/4 cup minced fresh cilantro 1/4 teaspoon salt 1/4 teaspoon ground pepper 8 8 inch fat-free flour tortillas 3/4 cup shredded reduced-fat Monterey Jack cheese butter flavored cooking spray fresh cilantro sprigs -- optional Place oil in a large nonstick skillet over medium-high heat until hot. Add chopped pepper and onion; cook 3 minutes, stirring often. Add cumin, and cook 1 minute, stirring often. Add chicken and tomato; cook 3 minutes, stirring often. Stir in minced cilantro, salt, and ground pepper. Place about 1/2 cup chicken mixture on half of each tortilla. Sprinkle cheese evenly over turkey mixture on tortillas; fold tortillas in half. Coat a large nonstick skillet with cooking spray; place over medium-high heat until hot. Add 2 filled tortillas; cook 30 seconds on each side or until lightly browned. Set aside, and keep warm. Repeat procedure with remaining 6 tortillas. Garnish with cilantro sprigs, if desired. Serve immediately. Serves 8. 4 WW points per serving. NOTES : I make this recipe using the George Foreman grill. I simply grill the folded tortillas on the grill until the cheese is melted and they are lightly browned. If no grill, use a skillet.
  8. ... Teeeeeriffic 20's! ... SHEPARDS PIE SWEET POTATO TOPPING: 3 1/2 Pounds Sweet Potatoes, peeled and cubed 1 Cup Vegetable Broth 2 Teaspoons Dijon Mustard 1/4 Teaspoon Salt PIE FILLING: 3 Medium Carrots, diced 1 Medium Onion, chopped 3 Large Cloves Garlic, crushed 1 1/2 Pounds Fat Free Soy Meat 1 Cup Frozen Lima Beans, Thawed 3/4 Cup Frozen Corn 14.5 Oz. can Low Sodium diced Tomatoes, drained 1 Tablespoon Tomato Paste TOPPING: In a large Saucepan, combine Potatoes with cold water to cover. Bring to a boil and cook until tender, about 15 minutes. Drain. In a bowl combine the remaining Topping ingredients, and mash until smooth. PIE FILLING: Preheat Oven to 350 degrees. Coat a Shallow 3 quart Casserole dish with cooking spray. Bring a small pan of water to a boil and cook Carrots until tender, 2 minutes. Drain and set aside. In a fry pan add the onion, garlic, and soy meat. Add cooked carrots, and the rest of the ingredients and cook until soy meat is cooked through. Add to the Casserole dish. Put dollops of the sweet potatoes around the meat. Bake for 30 to 45 minutes. Serves: 8 Source: http://lowcal.wgbcreations.com/ I like Crumbles m'self.
  9. Fish Ole Recipe By : "Simply Colorado" Cookbook 5 Points per serving Cooking spray 1 1/2 pounds white fish (i.e. pollack, snapper, cod) 1 cup salsa -- prepared 4 ounces reduced-fat Monterey Jack cheese -- shredded Preheat oven to 350 º. Wash fish fillets and dry. Place fillets in a 13 x 9 x 2-inch glass casserole dish coated with cooking spray; pour salsa over fish. Sprinkle with shredded cheese. Bake 20-25 minutes or until fish flakes easily when tested with a fork. Servings: 4 NUTRITIONAL ANALYSIS (per cookbook): Calories 234; Fat 9 gm; Cholesterol: 0 mg; Sodium: 687 mg; Fiber ? Fiber count per MasterCook: 1.2 gm Source: http://www.angelfire.com/journal/wwrecipes/
  10. ... Terrific 20's ... Halibut Veracruz Source: 20gram.com 4-4 oz. Halibut fillets (or any other firm fish) 1/2 c Fresh lime juice 1 T. Dried onion 1 16 oz. can Tomatoes, undrained 1 T. Dried parsley Place fish in shallow dish. Combine remaining ingredients; pour on top of fish. Bake uncovered at 400 degrees for 15-20 minutes. Servings: 4 Calories: 149 Total Fat: 3 Fiber: 1
  11. ... terrific 20's ... * Exported from MasterCook * TUNA PASTA SALAD Recipe By : Mama's Cookbook (Ragu) - http://www.eat.com/cookbook/index Serving Size : 6 Preparation Time :0:00 Categories : 4 Point Done By Dotties Calculator Fish And Seafood Low-Fat Pasta Salads & Dressings Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 ounces shell pasta -- or 3 cups cooked 1 1/2 cups broccoli florets -- fresh 6 1/2 ounces tuna in water -- 1 can drained 1 small green pepper -- cut into strips 1 small sweet red pepper -- cut into strips 1/2 cup fat-free Italian salad dressing 1/3 cup pitted ripe olives -- sliced 1 teaspoon dried italian seasoning Cook pasta according to package directions, adding broccoli during the last 3 minute of cooking; drain. Rinse with cold water to cool quickly; drain well. In large bowl, stir together cooled pasta and broccoli and add remaining ingredients. Cover; refrigerate 2 hours. Makes 6 (1 1/3 cup) servings. Description: "From Mama's Cookbook (Ragu) - http://www.eat.com/cookbook/index.html (Light & Healthy)" Yield: "1 1/3 cups" MC Formatted by: sparkles@dimensional.com sent to 123RecipesOnly@egroups.com [This message has been edited by koani (edited 07-10-2000).]
  12. ... Terrific 20's ... * Exported from MasterCook * TOFU ONION QUICHE Recipe By : The New Farm Vegetarian Cookbook Serving Size : 8 Preparation Time :0:00 Categories : 2 Point 5 Point Done By Dotties Calculator Meatless Dishes Tofu And Soya Products Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 large onion -- sliced 2 tablespoons reduced-calorie margarine 2 cups mushrooms -- sliced 2 cups tofu 2 tablespoons oil 1/2 teaspoon garlic powder 2 tablespoons lemon juice 1 teaspoon salt -- or 1 Tbsp soy sauce 2 tablespoons nutritional yeast flakes (optional gives a cheesy flavor) 2 tablespoons flour 1 9 inch pie shell Fry until the onion is limp in the margarine, add mushrooms. Cook the rest of the ingredients a few minutes. Combine in a processor blender until creamy. Combine tofu mixture. mushrooms and onions. Put in the bottom of an 9" pie shell. Bake for 45 to 50 minutes until filling is set in the middle. Makes 8 servings. NOTE: Make your own low fat pie crust or use a premade low fat pie crust, because the regular pie crust adds 3.5 points per serving so 22 points for the whole crust. Also I didn't have the nutritional yeast info but I'm sure it woun't effect the points much. Sent by: colleen mcspirit to 123SUCESS@onelist.com MC Formatted by: Jennifer Hall - - - - - - - - - - - - - - - - - - NOTES : Per serving: 196.9 cal, 13.4g (59.4%) fat, 1.1g fibre, 520mg sodium, 14.5g fibre, 6.1g protien Per serving: 4.83 points Per serving (without pie crust): 96.7 cal, 7.3g (64.1%) fat, 1.1g fibre, 374mg sodium, 4.4g carbs, 4.8g protien Per serving (without pie crust): 2.32 points Source: Jennifer Hall
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