Sunday, October 5, 2008

WW Core Main Meals - Vegetable/Grain based

Taco Soup

4 Cans Northern Or Navy Beans
1 Can Mexican Tomatoes
1 Can Diced Tomatoes
1 Can Corn
1 Packette Taco Seasoning
1 Packette Ff Ranch Seasoning (dressing)
Mix All Ingredients In Large Sauce Pan Heat Thru And Serve. I would probably add some cooked boneless, skinless Chicken to this to make my meat eating hubby happy.

Inside-out Eggroll Casserole

1 bag cole slaw mix (cabbage, carrots, etc.)
1 tbsp canola oil
soy sauce, to taste
1/2 tsp garlic powder
1/2 tsp ginger powder
1/2 tsp chinese five-spice powder OR allspice
salt and pepper to taste

Add-ins: 1.5 lb of your choice of cooked tofu, meat, poultry, or seafood; and your choice of canned, drained water chestnuts, snow peas, canned hearts of palm, canned bamboo shoots, snow peas, etc.

Saute slaw mix in canola oil until it cooks down. Add soy sauce and spices; saute a bit longer, then add your choice of add-ins. (I add shredded chicken)

Lemon Pepper Green Beans

1¼ hours | 10 min prep


* 2 lemons, quartered
* black pepper, to taste
* 1 quart green beans (or a commercial can)
* salt, to taste

1. Drain the water off of the green beans.
2. Over medium heat, place the green beans in a large enough saucepan. Add just enough water to cover half the beans.
3. Squeeze the juice from all the lemon quarters, getting as much as the juice and pulp out as possible. Place 4 quarters in the pan with the beans.
4. Season with black pepper to your taste. You can make these as spicy as you like. Salt to taste.
5. Cook on med-low heat until beans are heated and tender.

Roasted Sweet Plantains

27 min | 2 min prep


* 4 plantains, in their skins

1. Preheat the oven to 400 degrees.
2. Place the plantains in their skins on a baking sheet or in a roasting pan and allow to roast for 20-25 minutes, or until soft but not mushy.
3. Remove from the oven, split the skins and serve immediately.

White Bean, Rosemary and Sundried Tomato Spread

10 min | 10 min prep


* 1 (14 1/2 ounce) can cannellini beans, drained and rinsed
* 1/2 teaspoon fresh rosemary, roughly chopped
* 1 garlic clove, roughly chopped
* 1/2 teaspoon lemon zest
* 2 teaspoons fresh lemon juice
* 1 teaspoon extra virgin olive oil
* 3 tablespoons sun-dried tomatoes, finely diced
* fresh ground black pepper (to taste)

1. Place all ingredients except pepper in a food processor (I use a mini chopper for this). Blend until it is pureed. Add pepper to taste.
2. Chill at least 30 minutes and up to a day and serve with cut up vegetables or pita chips.
3. Two tablespoons per serving = 1 point.

Butternut Squash Couscous

45 min | 15 min prep


* 1 lb butternut squash, diced
* 10-15 white pearl onions, halved
* 1 tablespoon olive oil
* 1 cup water
* 1 teaspoon olive oil
* 1 cup whole wheat couscous
* 3 sprigs thyme
* sea salt

1. Toss squash and onions in 1 Tbsp olive oil. Roast in oven at 425 degrees for about 30 minutes or until squash is tender.
2. While squash is roasting, heat water and 1 tsp olive oil until boiling. Add couscous and remove from heat. Stir to make sure all the grains are coated, then cover and let stand 20 minutes. Fluff with a fork.
3. Combine squash and onions with couscous in a bowl. Add the leaves from thyme sprigs, plus a large pinch of salt, and mix to incorporate. Add a splash of olive oil if the mixture is too dry. Keeps well all week.

Fried Potatoes Without the Fry

1 hour | 10 min prep


* 4 medium russet potatoes, scrubbed, cut in half lengthwise, then cut each half into 4 pieces
* 1 1/2 teaspoons onion flakes
* 1/2 teaspoon oregano, dried
* 3 garlic cloves, minced
* 1/4 teaspoon paprika
* salt and pepper
* 1 tablespoon olive oil

1. Preheat oven to 375F degrees.
2. Put a sheet of tinfoil on a cookie sheet.
3. Spray cookie sheet with lite olive oil or other veggie oil.
4. In a small bowl combine; onion flakes,oregano, garlic, paprika, salt& pepper, mix well.
5. Brush cut sides of the potato wedges with olive oil and sprinkle with the spice mixture.
6. Place potato pieces cut side down on the prepared cookie sheet.
7. Bake until underside are golden brown, about 30 minutes.
8. Gently turn the wedges so the other side is on the cookie sheet.
9. Bake for another 15-20 minutes or until the potatoes are tender and golden.
10. Serve while they ar piping hot.

Black Bean and Corn Salad

15 min | 15 min prep


* 1/2 cup balsamic vinaigrette
* 1/4 teaspoon seasoned pepper
* 1/4 teaspoon dried cilantro
* 1/8 teaspoon ground cayenne pepper
* 1/4 teaspoon ground cumin
* 2 (15 ounce) cans black beans, rinsed and drained
* 2 (15 ounce) cans whole kernel corn, drained
* 1/2 cup chopped onion
* 1/2 cup chopped green onion
* 1/2 cup red bell pepper, chopped

1. In a small bowl, mix together vinaigrette, seasoned pepper, cilantro, cayenne pepper, and cumin. Set dressing aside.
2. In a large bowl, stir together beans, corn, onion, green onions, and red bell pepper. Toss with dressing. Cover, and refrigerate overnight. Toss again before serving

Cauliflower Poppers

20 min | 5 min prep


* 2 vegetable oil cooking spray
* 1 small head cauliflower
* 1/2 teaspoon ground cumin
* 1/2 teaspoon chili powder (or more)
* 1/2 teaspoon table salt
* 1/2 teaspoon black pepper

1. Preheat oven to 400°F Coat a baking sheet with cooking spray.
2. Cut cauliflower florets into bite-sized pieces. (There should be about 4 cups.)
3. Place cauliflower in a medium bowl, spray with cooking spray and add cumin, chili powder, salt and pepper; toss well to coat.
4. Spread cauliflower on prepared baking sheet and bake until cauliflower is tender, but not mushy, stirring halfway through, about 15-20 minutes.

Ww Core Corn Chowder
Count points for flour, but it has less than a 1 point value for entire recipe.

40 min | 10 min prep


* 1 tablespoon olive oil
* 2 tablespoons finely diced celery
* 2 tablespoons finely diced onions
* 2 tablespoons finely diced green peppers
* 1 (10 ounce) package frozen whole kernel corn
* 1 cup raw potatoes, peeled diced 1/2-inch
* 2 tablespoons chopped fresh parsley
* 1 cup water
* black pepper
* 1/4 teaspoon paprika
* 2 tablespoons flour
* 2 cups nonfat milk

1. Heat oil in medium saucepan.
2. Add celery, onion, and green pepper and sauté for 2 minutes.
3. Add corn, potatoes, water, salt, pepper, and paprika. Bring to a boil; reduce heat to medium; and cook, covered, about 10 minutes or until potatoes are tender.
4. Place 1/2 cup milk in a jar with tight fitting lid. Add flour and shake vigorously.
5. Add gradually to cooked vegetables and add remaining milk.
6. Cook, stirring constantly, until mixture comes to a boil and thickens.
7. Serve garnished with chopped fresh parsley.

Ww Core Mexican Fiesta Salsa

5 min | 5 min prep


* 1 (15 ounce) can corn
* 1 (15 ounce) can black beans
* 1/2 of a purple onion, diced fine
* 1 red pepper, diced fine
* fresh cilantro
* 1 tablespoon lime zest
* 1 lime, juice of
* 6 teaspoons olive oil
* salt and pepper

1. Mix all of the ingredients together and let sit overnight (or at least several hours).

Bean Soup

1 can pinto beans
I can kidney beans
1 can f/f refried beans
1 can mexican stewed tomatoes
1 can f/f chicken broth
enough onion/garlic/salt and pepper to taste

Saute onion and garlic in pan sprayed with Pam or EVOO to get in your healthy oil. Add all cans and heat through.
White Bean and Barley Risotto

1 large onion
2 1/2 C beef broth (I used vegetable)
1/2 C pearl barley (I used 3/4 C)
1 15 oz. can small white beans
1/4 C chopped flat-leaf parsley
*4-5 (or to taste) cloves garlic.....I love garlic so I use alot of it in my cooking. It's not part of the original recipe. In my opinion, if you're cooking with onion, you must add garlic!

  1. The recipe calls for 2 tbs. of oil but I sprayed my pan.
  2. Cook the onion in preheated, sprayed pan for about 4 minutes then add garlic.
  3. Stir in broth and barley and bring to a boil.
  4. Lower heat, cover and simmer until barley is tender, 30-40 minutes.
  5. Stir in white beans and simmer 5 minutes more.
  6. Season with salt and pepper (I just added pepper, the broth made this salty enough for me).
  7. Stir in parsley and serve.
Green Lentils and Vegetable Curry

1 tbsp healthy oil
1 onion, chopped
2 cloves garlic, minced
1 tbsp minced gingerroot
1 tsp dry curry powder
1/4 tsp each cinnamon and hot pepper flakes
2 cups water or vegetable stock
1 cup of green lentils
1 large potato, peeled and cubed
1 cup each chopped carrots and corn kernels
2 tomatoes coarsely chopped (2 cups)
1/4 cup chopped fresh parsley

1. In large heavy or non-stick saucepan, heat oil over medium heat; cook
onion and garlic, stirring often, for 5 minutes or until softened.
2. Stir in curry powder, parsley, cinnamon and hot pepper flakes; cook, stirring, for 1 minute. Add water and lentils; bring to boil. Cover, reduce heat and simmer for 25 minutes.
3. Add potato and carrots; cover and cook for 15 minutes or until lentils and vegetables are tender. Stir in corn and tomatoes; cover and cook for 5 minutes or until heated through. Stir in parsley, and salt and pepper to taste. Makes 6 servings. You can make ahead; cover and refrigerate for up to 2 days or freeze for up to 1 month.

Roasted Autumn Vegetable Soup

POINTS® Value: 3
Servings: 8

1 large onion(s)
4 large carrot(s)
6 medium parsnip(s)
4 cup butternut squash
2 sprays cooking spray
3 cup fat-free, reduced-sodium chicken broth
1/2 cup fat-free evaporated milk
1/8 tsp table salt
1/8 tsp black pepper

Cut onions into large chunks
Carrots, peeled and cut into 1 1/2-inch pieces
Parsips, peeled and cut into 1 1/2 inch pieces
Winter squash, such as butternut, peeled and cubed

1)Preheat oven to 400F. In a large roasting pan combine onion, carrots, parsnips and squash; coat with cooking spray. Roast for 15 minutes.

2) Place vegetables in a large pot. Add broth and milk; season to taste. Cook over medium-high heat for 10 minutes to allow flavors to combine. Transfer mixture to a blender or food processor, or use an immersion blender in pot, and blend until smooth. (Puree soup in batches if necessary to prevent hot liquid from splattering. Or allow soup to cool before pureeing.) Yields about 1 1/2 per serving.
You can add more water or broth to the pureed soup to achieve desired thickness.
Broccoli-Basil Pasta

1 lb. whole wheat pasta (penne, fettucine, elbows - doesn't really matter)
16 oz. FF sour cream
32 oz. FF ricotta or cottage cheese
Large head broccoli
1 cup chopped packed basil leaves
5+ cloves chopped garlic (3 Tbs. or more)
1/2 cup FF or veggie soy parmesan (plus more for topping)

Boil large pot water, add pasta, return to boil. AFter it's boiling a couple minutes, add broccoli. When pasta is done, drain. Dump into large bowl or back in pot and stir in remaining ingredients

Spaghetti with Creamy Herb Sauce

This creamy Green Goddess sauce is so fresh and flavorful. It's versatile, too: use it as a vegetable dip or thin it out with a little water and use it as a sauce for chicken or fish.

4 medium shallot(s), peeled and left whole
2 tsp olive oil
8 oz silken tofu, about 1 cup
1/2 cup watercress, tough stems removed
1/4 cup parsley, flat leaf variety, leaves only
3 Tbsp fresh lemon juice
1/8 tsp table salt, or to taste
1/8 tsp black pepper, or to taste
9 cup cooked whole-wheat spaghetti, kept hot

Preheat oven to 450°F.

Place shallots on a large sheet of aluminum foil. Bring four corners of foil together to make an open pouch. Pour oil over shallots and pinch foil ends together to close pouch; place on a baking sheet. Roast for 25 minutes. Carefully remove pouch from oven, open and let shallots cool (use oven mitts and keep face away from pouch when opening).

Put tofu, watercress and parsley in a blender and blend on low for 20 seconds; scrape down sides of container with a spoon. Add lemon juice and roasted shallots. Blend on high for 30 seconds and scrape down sides of container with a spoon; season to taste with salt and pepper. Blend on low for 20 seconds more; serve over spaghetti. Yields about 1 1/2 cups of spaghetti and 1/2 cup of sauce per serving. (Note: Store any extra sauce in refrigerator for up to 5 days.)

Store any extra sauce in the refrigerator for up to 5 days.

Servings: 6

Marinara Sauce

4 Serving
Every cook needs a good recipe for marinara sauce. This one can be prepared in less than an hour and used in many ways. It is traditionally served over pasta, but is equally delicious with polenta or rice. It also makes a wonderful sauce for grilled vegetables or baked tempeh or tofu. Tomatoes cooked with oil provide a source of lycopene, one of the carotenes linked to protection from prostate cancer.

2 tablespoons extra-virgin olive oil
2 medium onions, chopped
1 medium carrot, peeled and finely grated
1 teaspoon salt
1/4 teaspoon red pepper flakes, or to taste
1 large can (28 ounces) Italian tomatoes,

1 large can (16 ounces) tomato paste
1 teaspoon sugar (optional)
1 bay leaf (Turkish)
2 tablespoons dried whole basil
1 teaspoon dried whole oregano
Scant pinch fennel seeds
1/4 teaspoon ground allspice
4 cloves garlic, mashed Salt to taste

1. Heat the olive oil in a large pot (do not use cast iron or aluminum) over medium-high heat. Add the onions and carrot and saute until the onions are translucent.

2. Add the salt and red pepper flakes, then the tomatoes and tomato paste. Mix well, bring just to a boil, lower heat, and continue to cook at a simmer.

3. Add the sugar, herbs, and spices, and simmer uncovered for 30 minutes, stirring occasionally.

4. Add the garlic, and continue to simmer for 30 minutes more or until desired thickness. Add salt to taste. Remove the bay leaf.

Nutritional Information:

Per serving:
146 calories
8 g total fat (0 g sat)
0 mg cholesterol
20 g carbohydrate
4 g protein
4 g fiber
804 mg sodium

Brown Rice (Foolproof Oven Baked)

1 ½ cups long, medium, or short grain brown rice
2 1/3 cups water (I would use 3 cups)
2 tsp butter or vegetable oil
½ tsp salt

Preheat oven to 375 F and move a rack to the middle position. Spread rice into and 8 inch square glass baking dish. In a covered saucepan on the stove bring water and butter to a boil over high heat. Once it begins to boil, stir in the salt and pour over the rice. Cover the baking dish with a double layer of foil. Bake for 1 hour, until tender.

Remove from oven and uncover. Fluff the rice with a fork, cover with a clean kitchen towel; let rice stand 5 minutes. Uncover for another 5 then serve immediately. Serves 4-6.
Substitute chicken or vegetable broth for the water. Add ½ onion, chopped and sautéed in 1 Tbs oil, at the same time you pour liquid over the raw brown rice.

microwave polenta

1 cup polenta (yellow or white cornmeal)
2 cans FF chicken broth
fat free cheese (optional)

In an 8 cup Pyrex measuring bowl, measure 1 cup polenta (yellow or white cornmeal) into the bowl. Add 2 cans FF chicken broth. Stir well. Microwave on High, stirring after 3 minutes and then every minute or so after that, til mixture becomes quite thick. This makes a good sized batch of polenta. You can serve it as is (I like to let it sit another 5 minutes to thicken further) and can add cheese to it or pour it, hot, into a loaf pan. Refrigerate until cold and slice into 16 equal slices. Spray a large nonstick skillet with olive oil or butter flavored cooking spray, and panfry the slices til golden brown on both sides.

Potato Pancakes


Large potato shredded with skin on
1/2 a finely chopped onion
2 eggs
salt and pepper...
1/4 cup ff cheddar cheese

Serving Size: 1 (5 pancakes)

serve with ff sour cream and sugar free applesauce.

Cook them on an electric frying pan with 350 degrees heat and non stick spray on it for 2 - 3 minutes per side.

Quick Bulgar cassarole:

1/2 Cup Cooked Bulgur ( polenta, couscous, or brown rice could also be used here)
Leftover chicken, pork, or steak
2T FFSour Cream
Sprinkle of FF Shredded Cheese
Leftover refried beans, black beans or other beans, if available.

Layer in a microwave safe dish, and nuke until heated through, a delisous quick dinner great for nights I don't want to cook!


1 Cup onion, chopped
1 clove garlic, minced
1 tsp. olive oil
1 Cup dry lentils, rinsed
1 tsp. chili powder
2 tsp. ground cumin
1 tsp. ground oregano
2 1/2 cups chicken broth
1 Cup salsa

12 taco shells (count the WAPs OR/toast corn tortillas and count WAPs/OR use a polenta base for the lentil mixture as Core)

1 1/2 cups lettuce, torn
1 Cup tomatoes, chopped
1 1/2 cups FF cheddar cheese, shredded
6 TBS. FF soup cream

Optional: chopped avocado, sliced black olives

In a large skillet saute the onions and garlic in the oil. Add the next 5 ingredients and simmer for 30 minutes covered. Uncover and cook until the liquid reduces. Mash the lentil mixture slightly. Add the salsa and stir in. Spoon 1/4 cup into each shell (or on top of each polenta base). Top with the remaining ingredients. Serve.

Serves 6; calories, 187; fat, 3 g.; protein, 5 g; carbs, 36 g; fiber, 3 g; chol, 5 mg; sodium, 339, mg; calc, 120 mg.

Serving size: 2 tacos. 6 points for FLEXERS.

Roasted Red Pepper and Fresh Mozzarella Couscous

From Cooking Light:
Makes 1 2-cup serving
Points for Recipe: 8

1/2 cup water
1/3 cup whole wheat couscous
1/8 tsp. salt
1/4 cup bottled roasted red peppers, chopped
1/4 cup canned artichokes, rinsed, drained, and chopped
1 oz. fresh mozzarella, chopped
1 T. fresh basil, chopped
2 kalamata olives, pitted and sliced
1 T. balsamic vinegar
1 tsp. olive oil
fresh ground pepper, to taste

1. Bring water to boil. Add to couscous and salt, cover and let sit for 15 minutes. Fluff with fork.
2. Add remaining ingredients and toss gently.

I thought this was too much for 1 serving, so I split it in half. I also thought there was a bit too much vinegar--I'd decrease the amount to 1/2 T. next time. Other than that, delicious!

Greek Lentil Soup

1 1/2 cups dried red lentils
2 cups onion, diced
1 TBSP garlic, minced
1 TBSP fresh oregano, minced
1 bay leaf
1/4 cup lemon juice
6 cups vegetable broth
1 14.5 oz. can diced tomatoes (or 2 cups fresh, seeded, diced & chopped)
4 cups fresh spinach, rinsed and drained, and CHOPPED
salt and pepper to taste

Soak lentils in 8 cups boiling water in large bowl. Cover and let stand 20 minutes, then drain and set aside.

Spray large pot with Pam and saute onion and garlic over medium-high heat until soft, approx. 4-5 minutes. Add oregano and bay leaf; cook 1 minute.

Deglaze pan with 1/4 cup lemon juice and reduce until nearly evaporated. Add broth and tomatoes, bring to boil, reduce heat to low and simmer 10 minutes. Remove bay leaf.

Stir in lentils and simmer until lentils are soft but not mushy, about 10 minutes. Add spinach and cook 1 minute to wilt; season with salt and pepper.

Makes about 7 cups.

Core Stuffing

1 cup barley, cooked
1 coup couscous, cooked
.5 cup mushrooms, sliced
.5 cup onion, sliced
.5 cup celery, sliced
.25 cup carrots, finely minced
1 teaspoon poultry seasoning
.5 teaspoon rubbed sage
salt & pepper

Cook the barley and couscous per package directions but using FF
chicken broth instead of water. Set aside to cool. Spray a hot
nonstick skillet lightly with nonstick spray and add mushrooms. When
mushrooms begin to release water, add all remaining ingredients and
saute just until the onions are translucent and the mushrooms have
started to brown. Pour this into the grain mixture and blend. Let cool
enough to handle and stuff into the bird to bake or roast. -- I baked
mine outside the bird and it was wonderful.

Instead of cooking this with the bird, we put this in the oven at 400
for 30 minutes and it cooked down really nicely.

Italian Summer Squash Polenta Bake

"Fresh summer vegetables paired with creamy polenta baked in an Italian sauce and topped with cheese -- delicioso! I recommend serving it with crusty garlic bread." Original recipe yield: 6 servings.
Prep Time:20 MinutesCook Time:20 MinutesReady In:40 MinutesServings:6 (change)


* 3 carrots, sliced
* 1 large zucchini, sliced
* 1 large yellow squash, sliced
* 1 red onion, chopped
* 1 red bell pepper, chopped
* 1 cup spaghetti sauce (use points or make own sauce)
* 4 tablespoons olive oil
* 1 pinch garlic salt
* ground black pepper to taste
* 1 1/2 cups FF shredded mozzarella cheese
* 1/2 cup FF grated Parmesan cheese
* 1 (18 ounce) package prepared polenta


1. Preheat oven to 350 degrees F (175 degrees C).
2. Saute carrots, zucchini, squash, onion and bell pepper in a large saucepan with a small amount of olive oil. Season with garlic salt and pepper. Saute vegetables for approximately 5 minutes and pour in spaghetti sauce. Stir, cover and simmer until vegetables are slightly tender.
3. Slice polenta into 1/2 inch circles and season with garlic salt and pepper. Heat enough oil in a medium skillet so as to completely cover the entire bottom of the pan. Pan fry seasoned polenta in hot oil, about 3 minutes per side. Remove from oil and layer the slices in a large casserole dish. Spoon the vegetable mixture over the polenta and then sprinkle with Mozzarella and Parmesan cheese.
4. Bake casserole for 30 minutes. Remove from oven and let cool for 5 minutes before serving.

Corn Chowder

Using low-fat milk instead of cream lowers the saturated fat content in this hearty dish.


* 1 tablespoon vegetable oil
* 2 tablespoons finely diced celery
* 2 tablespoons finely diced onion
* 2 tablespoons finely diced green pepper
* 1 package of frozen whole kernel corn (10 oz.)
* 1 cup of peeled, diced, 1/2-inch raw potatoes
* 2 tablespoons of chopped, fresh parsley
* 1 cup of water
* 1/4 teaspoons salt (I leave out the salt)
* black pepper to taste
* 1/4 teaspoons paprika
* 2 tablespoons flour
* 2 cups low-fat, 1% or skim milk (I always use skim)


1. Heat oil in medium saucepan.
2. Add celery, onion, and green pepper and sauté for 2 minutes.
3. Add corn, potatoes, water, salt, pepper, and paprika. Bring to a boil; reduce heat to medium; and cook, covered, about 10 minutes or until potatoes are tender.
4. Place 1/2 cup milk in a jar with tight fitting lid. Add flour and shake vigorously.
5. Add gradually to cooked vegetables and add remaining milk.
6. Cook, stirring constantly, until mixture comes to a boil and thickens.
7. Serve garnished with chopped fresh parsley.

Yield: 4 Servings--Serving Size: 1 cup
Nutrition at a glance
Servings Per Recipe: 4 amount per serving
Calories 186
Total Fat 5 g
Saturated Fat 1 g
Cholesterol 5 mg
Sodium 205 mg
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Mexican fiesta salad

This is the best salad for BBQs. People always ask for the recipe. The original recipe calls for much more oil, but I used less oil and added some lime zest to add some flavor. It serves about 6.

1 15oz can of corn
1 15oz can of black beans
1/2 red or purple onion, diced fine
1 red pepper, diced fine
Fresh cilantro to taste
1 tbs lime zest
Juice of one lime
6 tsp olive oil
salt and pepper to taste

Mix it all together and let it sit several hours (at least) or overnight. The colors are beautiful and I think(hope) it's all core but the oil. I eat one serving and count the oil towards my daily 2 oils.

I found this on the BCB board (don't remember from whom). I leave out the oil and put into single serving sizes in the fridge. I add just the amount of oil that I have left for the day. Usually, I use the juice from 4 limes, and the zest from 3 of them. I have a lime tree so this is easy in California!

Roasted Butternut Squash Soup

1 large white/yellow onion
1 heaping tsp crushed garlic
3 lb butternut squash
32 oz low sodium chicken broth
4 carrots
2 yams
12 can FF evaporated milk
2-3 tsp curry
1 tsp ginger

Roast the squash. Cool until able to handle. Cut up into 2 inch chunks.
Meanwhile, spray soup pot with Pam, saute the onion and garlic.
Add the soup broth, cut up carrots and the cut up yams.
Cook until soft.
Add the cut up squash, milk, and the spices.
Puree with the Braun Hand Blender.


Eggplant Parmesan


* 2 eggplants (about 2 pounds total)
* 3 egg whites
* 3 tablespoons water
* 1 cup fine dry breadcrumbs
* 1/2 cup freshly grated Parmesan cheese (1 ounce), divided
* 1/4 cup slivered fresh basil leaves
* 2 1/2 cups Basic Tomato Sauce, see recipe below, or prepared marinara sauce
* 3/4 cup grated part-skim mozzarella cheese (3 ounces)
* 1/2 teaspoon salt, or to taste
* Freshly ground pepper to taste

Makes 6 servings

1. Preheat oven to 400̊F. Coat 2 baking sheets with cooking spray. Coat an 8-by-11 1/2-inch baking dish with cooking spray.
2. To prepare eggplant: Cut eggplants crosswise into 1/4-inch-thick slices. Whisk egg whites with water in a shallow dish until frothy. Combine breadcrumbs, 1/4 cup Parmesan, salt and pepper in another shallow dish. Dip the eggplant slices into the egg whites, then coat with the breadcrumb mixture. (Discard any leftover egg white and breadcrumbs.) Arrange the eggplant slices in a single layer on the prepared baking sheets.
3. Bake the eggplant slices for 15 minutes, turn them over and bake until crisp and golden, about 15 minutes more.
4. To assemble casserole: Stir basil into tomato sauce. Spread about 1/2 cup of the sauce in the prepared baking dish. Arrange half the eggplant slices over the sauce, overlapping slightly. Spoon 1 cup of the remaining sauce over the eggplant and sprinkle with half the mozzarella. Layer on the remaining eggplant and top with the remaining sauce, mozzarella and Parmesan.
5. Bake the casserole, at 400̊F uncovered, until the sauce bubbles and the top is golden, 15 to 25 minutes.

To make ahead: Prepare through Step 4. Cover and refrigerate for up to 2 days.

Basic Tomato Sauce

This simple but intensely flavored sauce can be used in many Italian recipes. Make a large batch and freeze in small containers for quick reheating.


* 1 tablespoon extra-virgin olive oil
* 1 medium onion, finely chopped
* 4 cloves garlic, minced
* 2 28-ounce cans diced tomatoes or 3 1/2 pounds fresh tomatoes, peeled, seeded and diced
* 1 tablespoon tomato paste
* 1 teaspoon dried oregano
* Pinch of crushed red pepper
* Freshly ground pepper to taste

Makes about 5 cups

1. Heat oil in a large heavy pan or Dutch oven over medium-low heat. Add onion and cook, stirring often, until softened, about 5 minutes.
2. Add garlic and crushed red pepper; cook for 30 to 60 seconds.
3. Add tomatoes, tomato paste and oregano; mash with a potato masher.
4. Bring to a boil. Simmer, uncovered, over low heat, stirring frequently, until the tomatoes cook down to a thick mass, 45 to 55 minutes. Season with pepper.

A Favorite!
How To Cook Barley: Add 3/4 C. pearled barley to 4 C. boiling water for 45 minutes = 3 C. cooked barley. Hulled barley is "chewier" and will probably require more time, and possibly more water. You can lightly salt the water, OR, if you're eating the grains, alone/savory, cook them in broth.

SCRUMPTIOUS Barley and Black Bean Salad: This recipe is the BOMB! It was WWs back in the food exchange days, and now they serve it at my local bistro as a main or side salad. TRY it!

Serves 9

3 C. cooked barley (3/4 C. barley in 4 C. boiling water for 45 minutes)
2 C. black beans
1 1/2 C. whole kernel corn, thawed
1 1/2 C. tomato, fresh diced
1 C. green peas, thawed
1 C. chopped avacado
1/4 C. cilantro

1/2 tsp. salt
1/4 tsp. pepper
1/2 C. water
2 TBS. lemon juice
1 TBS. grated onion
1 TBS. olive oil
2 garlic cloves, minced
1 tsp cumin, optional

Romaine lettuce and 18 wedges of tomato (for garnish and under the grains)

Combine 1st 9 ingredients in large bowl, toss gently. Combine water and next 4 ingredients in a jar; pour over salad. Toss gently. Serve warm or room temperature.

9 servings: 1 C. salad, 2 avacado slices, 2 tomato slices (1 1/2 C.: 1/2 fat, 1 bread, 1 protein, + vegetables)

Points: 4 per serving (Courtesy of Joanne: Per Serving : 213 Calories; 5g Fat (20.0% calories from fat); 8g Protein; 38g Carbohydrate; 9g Dietary Fiber; 0mg Cholesterol; 151mg Sodium. Exchanges: 2 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Fruit; 1 Fat.)

*Do not add the avacado if you will not be eating the salad THAT will turn brown. Add when needed.

Fried Polenta
Make the microwaver polenta. But instead of all that stirring, nuke water for 3 nminutes to get good and hot, add polenta and stir, nuke for another 5 minutes and stir. Pour into container to cool. Then slice and fry in garlic olive oil - put italian seasoning and soy parmesan before placing in pan.

Lasagna - this make a loaf pan sized one if you like it very cheesy like me
whole wheat noodles
fat free ricotta (small container)
soy mozzarella (one pack of shredded)
soy parmesan
1 whole egg
spaghetti sauce (you can take plain tomato sauce and add seasoning and lots of garlic to it)
Cook noodles
Mix ricotta and egg
put some sauce in bottom of loaf pan.
Put in layer of noodles, then ricotta mix, some mozzarella and cover with sauce.
Repeat until 3-4 layers - last layer should be just noodles, sauce and then mozzarella cheese. Sprinkle with parmesan.
Cover with aluminum foil and bake in oven at 350 for 45 mins - remove foil for last 10 mins.

Marinated Green Beans (works well for asparagus too)
Pound of fresh green beans
1/4 cup olive oil
1/8-1/4 cup of balsamic vinegar
TBS or so of dijon or other mustard (anything but the yellow stuff)
- Bring water to boil and place green beans in for 2 minutes (or until just getting bright green) (it's even better to steam them)
- drain beans then immediately dump in a bowl of ice water (to stop the cooking)
- mix oil, vinegar, and mustard. You can add minced shallots and fresh herbs.
- drain beans and toss with dressing. You can eat right away but is also good after sitting for up to a day.

Broccoli/Cauliflower soup
  • 1-2 heads of cauliflower or 2-3 large florets of broccoli and chop roughly.
  • Chop an onion.
  • Dissolve a low-fat veg/chicken stock cube in some boiling water (about 1/4 way up the saucepan/pot).
  • Place the veg in the stock and simmer until tender (not too long or you'll lose the flavour/goodness).
  • Blend the mix and add 1 cup of low-fat milk, some black pepper and mixed herbs and simmer.
  • This should get you 4-5 fair-size bowls (you can freeze portions if you like?). See, fairly fool-proof?
lentil dahl

then use:
  • 1 onion,
  • 4 cloves of garlic,
  • one leek,
  • 3 carrots,
  • 1 cup lentils (uncooked),
  • 1.25 litres of fat-free chicken stock base
cook for 20 minutes.
  • add a can of pure pumpkin puree (for all the squashy goodness--serisouly, squash is AWESOMELY good for you),
  • add another 1/2 litre stock.
cook for another 5 mintues, stir, process with a hand blender, add curry powder and voila!

lentil dahl

then use:
  • 1 onion,
  • 4 cloves of garlic,
  • one leek,
  • 3 carrots,
  • 1 cup lentils (uncooked),
  • 1.25 litres of fat-free chicken stock base
cook for 20 minutes.
  • add a can of pure pumpkin puree (for all the squashy goodness--serisouly, squash is AWESOMELY good for you),
  • add another 1/2 litre stock.
cook for another 5 mintues, stir, process with a hand blender, add curry powder and voila!

Cauliflower Poppers

4 c cauliflower, cut into grape-sized pieces
1/2 tsp ground cumin
1 tsp chili powder
salt, pepper & garlic powder, to taste
cooking spray

Preheat oven to 475 degrees. Place cauliflower in a bowl, spray with cooking spray (or use Core allotment of healthy oil) & add seasonings. Toss well to coat. Spread out on a flat baking pan lined with foil (easy cleanup) and sprayed with cooking spray. Bake until cauliflower is crisp-tender, for about 10 minutes, stirring halfway through.

Baked Apple and Pear Chips

2sprays cooking spray
2 medium pears, Bosc, halved, cored
2 medium red apples, Gala, Red Delicious or Granny Smith, halved, cored
1/2 tsp ground cinnamon

Preheat oven to 325F. Coat 2 baking sheets with cooking spray.

slice pears and apples into 1/8 inch thick slices.

In a small bowl, mix together cinnamon and SPLENDA. Place fruit slices in a single layer on baking sheets and sprinkle with cinnamon mixture. Bake, rotating baking sheets halfway through, until crisp and lightly browned, about 30-45 minutes.

Butternut Squash Soup
2 tsp olive oil
4 cups butternut squash, peeled and cubed
3 cups chicken stock
1 large carrot, chopped
1 large onion, chopped
Crushed garlic cloves, 2 or 3
Chopped fresh ginger, 1 or 1 T
Bit of curry powder
Bit of nutmeg
Sauté onion in olive oil, 15 minutes
Add half broth, squash, carrot, simmer 15 minutes
Add rest of broth, spices, simmer 30 minutes
Puree in batches, adjust seasonings
Serve with dollop of yogurt or sour cream

Low Fat Carrot and Sweet Potato Soup
2 tsp olive oil
1 small onion, finely chopped
2 tsp cumin
2 tbsp curry powder
1 pound bag of baby carrots
1 pound sweet potatoes, peeled and cut into 1-inch pieces
3 1/2 cups fat-free, low sodium chicken or vegetable broth

Heat oil in a large Dutch oven and sauté onion until softened. Stir in cumin and curry powder and cook for 1 minute. Add carrots, sweet potatoes and chicken broth. Bring to a boil, then cover and simmer until vegetables are tender, about 20 minutes.
When cool, transfer vegetables to a blender and blend until smooth, working in batches. Return to Dutch oven to reheat.
Serves 6
Per Serving: Calories 146, Calories from Fat 21, Total Fat 2.3g (sat 0.3g), Cholesterol 0mg, Sodium 73mg, Carbohydrate 28.4g, Fibre 4.6g, Protein 2.9g

Apple Butternut Squash Casserole
1 large apple, sliced thin
8 oz. butternut squash, peeled and sliced ¼ inch slices

Layer in 9X13 inch pan
½ T flour
¼ C brown sugar
¼ tsp salt
¼ tsp cinnamon
Dash of nutmeg
Stir in and crumble:
2 T butter
Sprinkle crumbled mixture over apple and squash slices
Bake at 350 F for 50 - 60 minutes

Roasted Bell Pepper Tomato Soup

·2 tsp olive oil
·2 medium garlic clove(s), minced
·1 medium onion(s), diced
·1 medium carrot(s), chopped
·1 1/2 tsp herbes de Provence (equal mix of basil, rosemary, thyme, bay leaf, savory and marjoram)
·14 1/2 oz ff reduced-sodium chicken broth
·20 oz canned crushed tomatoes
·1 tsp table salt
·1 Tbsp fat free creamer, such as fat-free 1/2 and 1/2 (I used ff milk)
·1/2 tsp black pepper
·3 medium sweet red pepper(s), or orange, sliced
·2 pkts SPLENDA No Calorie Sweetener


·Place peppers on a cookie sheet, and place under warmed broiler, turning until all sides are charred. When cooled, peel and seed the pepper.
·In a large pot, heat oil over medium-low heat. Add garlic, stir until fragrant, about 1 minute. Add onion and carrot. Cook until onion is tender, about 5 minutes.
·Add herbes de Provence, cook, stirring until fragrant, about 1 minute. Add peppers.
·Add broth and tomatoes. Bring to a boil. Cover; simmer for 25 minutes. Stir in salt, pepper, half-and-half and Splenda* No Calorie Sweetener. Purée in small batches; briefly reheat, if needed.

Yields 1 cup per serving.

Oat Baked Onion Rings

Core Recipe
Servings | 4
Preparation Time | 12 min
Cooking Time | 45 min
Level of Difficulty | Easy

side dishes | Hurray - onion rings are back on the menu! We lightened up the ingredients and then baked them to achieve the flavor and texture of the deep fried original.


4 sprays cooking spray
2 large egg white(s)
1/2 cup fat-free sour cream
2 large onion(s), yellow, sliced into 1/4-inch-thick rounds and separated into rings
5 packet uncooked instant oatmeal, 1 oz each (about 2 cups total)
2 tsp garlic powder
1 tsp table salt
1/2 tsp dry mustard


Preheat oven to 400ºF. Coat 2 large baking sheets with cooking spray.

In a large shallow bowl or dish, whisk together egg whites and sour cream. Add onion rings and turn to coat. Transfer onion rings to a large bowl and set aside.

In a small bowl, combine remaining ingredients. Sprinkle mixture over onions and toss to coat. Spread onions out on prepared baking sheets and lightly coat with cooking spray.

Bake until tender and golden, about 30 to 45 minutes. Yields half an onion per serving.

Greek Veggie Burger

Serves 1

* 1 Veggie Burger (I like Morningstar)
* 1 light stick of string cheese (count 1 point)
* 1 tsp ff feta cheese


* Heat burger as directed on package
* Slice string cheese and place on burger
* Sprinkle feta cheese on top
* Heat in microwave until string cheese is melted
* Enjoy with a salad

Corn Bread


* 1 cup yellow cornmeal
* 1 teaspoon baking powder
* 1/2 teaspoon baking soda
* 1/2 teaspoon salt
* 1/3 cup Splenda granular
* 2/3 cup fat free sugar free yogurt
* 1/3 cup nonfat sour cream
* 1 egg


1. Mix dry ingredients in a medium bowl.
2. Mix liquid ingredients in a small bowl.
3. Gently fold the wet into the dry. Pour into a round cake pan, sprayed with Pam. Bake at 375 degrees for 15-20 minutes or until the edges are a golden brown and a toothpick inserted in center comes out clean. Cut into 6 wedges.

"Creamy" Broccoli Soup

1 medium onion, halved and thinly sliced
2 garlic cloves, thinly sliced
4 cups low sodium vegetable broth
1 1/2 lb broccoli (about 6 cups) florets separated, stems peeled and cut into 1/2 inch rounds
8 oz sliced mushrooms (about 3 cups)

Spray large saucepan with cooking spray. Add onion and cook 7 minutes over medium or until soft, stirring often. Stir in garlic and cook 1 minute more.

Add broth, 2 cups water, broccoli, and mushrooms. Bring to a boil and reduce heat to med low, simmer 15 minutes or until broccoli is tender.

Puree soup in batches in food processor. Return to pot and season with salt and pepper.

Serves 4

Per serving: 77 cal, 6 g protein, 1 g fat, 15 g carb, 714 mg sodium, 4 g fiber, 4 g sugars

Creamy Pumpkin Soup

Serves 4

1 small onion, chopped
1 tablespoon olive oil
1 teaspoon ground cumin
1/2 teaspoon ground ginger
1 can (29 ounces) pumpkin (puree, NOT pie filling)
2 cups canned low-sodium chicken or vegetable broth (or homemade)
Salt and freshly ground black pepper
1/4 teaspoon cayenne pepper (optional)
1 1/2 cups 1% milk (or use plain soy milk)

In a medium saucepan over a medium high heat, saute onion in olive
oil till translucent--about 3 minutes. Turn down the heat to medium
and add spices and stir for another minute. Add pumpkin puree
(remember--don't use pumpkin pie filling!) and broth. Simmer for 5
minutes. Now add milk and heat for another 5 minutes (don't let it
boil again or it will separate).

Serve with some cornbread and a big green salad.

Per serving: 120 Calories (kcal); 4g Total Fat; (21% calories from
fat); 12g Protein; 19g Carbohydrate, 4g Dietary Fiber; 1mg
Cholesterol; 210mg Sodium
Food Exchanges: 1/2 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 0
Fruit; 1/2 Fat; 0 Other Carbohydrates


6 cups sliced fresh mushrooms, or 3 cans (7 oz.) mushrooms
1/2 cup finely chopped onion
1/2 cup finely chopped celery
2 teaspoon healthy oil
1 teaspoon dried Basil leaves
1/2 teaspoon salt
1/4 teaspoon pepper
3 cups fat free chicken broth
3 cups fat free evaporated milk

In large saucepan, saute' mushrooms, onion and celery in oil until tender;
use extra chicken stock to saute' the mushrooms in if you find that
2 teaspoons of oil is note enough.
Add the rest of the ingredients and stir till warmed through; do not boil.

Split Pea

Yellow and green split peas are cooked with chicken broth, onion and carrot and pureed in this thick potage.
Serves 8 servings

1 tablespoon olive oil
2 cups chopped onion
2 cups chopped carrot
2 cups finely chopped celery
0.5 tablespoon minced garlic
1 cup yellow split peas
1 cup green split peas
8 cups fat-free chicken broth
1.5 teaspoons salt-free seasoning blend
1 teaspoon salt

1. In a large pot or Dutch oven over medium heat, heat olive oil. Cook onion, carrot, celery and garlic until onion is translucent. Stir in yellow and green
split peas, broth, seasoning and salt. Cover, bring to a boil, then reduce heat and simmer 2 1/2 hours.


1 avocado -- Haas, peeled and pitted
1 15 oz. can canned white beans -- rinsed and drained
1 tablespoon fresh lime juice
1 medium tomato -- diced
2 tablespoons cilantro -- fresh, chopped
1/8 teaspoon salt -- or to taste
1/8 teaspoon pepper -- or to taste

1. Combine avocado, beans and lime juice in a food processor; process until
blended and smooth. If you don't have a food processor, mash ingredients
together with a fork.

2. Transfer mixture to a medium bowl and fold in tomato and cilantro.
Season to taste with salt and pepper.

Fritta w/ salsa
  1. Saute onions and peppers (red or green)
  2. !dd some chopped potatoes, mushrooms, Canadian bacon,
  3. After the potatoes are soft,add beaten eggs and ff cheddar cheese
  4. Cover the skillet w/ a lid. it puffs up as it cooks through
  5. Serve w/ a side of salsa and guacamole. (this is also a portable meal, cut in wedges and take to work)
White Bean Chili

Chili Ingredients:
2 tsp sunflower or canola oil
1 cup chopped mixed bell peppers (green, yellow, orange and/or red)
1 medium onion, chopped
1 teaspoon finely chopped fresh garlic
1 (14 1/2-ounce) cans vegetable broth
3 (15 1/2-ounce) cans cannelini (white kidney beans), rinsed, drained
2 oz canned chopped green chilies
1/2 small (1 1/2 tsp) chopped jalapeño pepper
1 1/2 tsp chili powder
1 teaspoon ground cumin
1/2 teaspoon dried oregano leaves
1/2 teaspoon paprika
1 dash to 1/8 teaspoon ground red pepper
1/2 cup ff Sour Cream
(good with chicken added to it)

Topping Ingredients:
ff Monterey Jack Cheese, shredded, if desired
Chopped fresh cilantro, if desired

Put oil in 5-quart saucepan; add peppers, onions and garlic. Cook over medium heat, stirring occasionally, until softened (5 to 7 minutes). Add all remaining ingredients except sour cream, cheese and cilantro. Continue cooking until mixture comes to a full boil (10 to 12 minutes).
Cover; reduce heat to low. Cook, stirring occasionally, until mixture is slightly thickened (45 to 50 minutes). Remove from heat. Stir in sour cream; sprinkle with cheese and cilantro, if desired.
Makes 6 - 8 servings.

(modified from a recipe on to make it Core)

I found this recipe, it isn't my own and I haven't tried it yet.

Cornbread Salad
  1. Crumble cold cornbread (with a core recipe)
  2. Add 3 cans pinto beans, some chopped green and red peppers and chopped green onions, a small can of green chili's chopped, canned corn (drained), canned tomatoes, chopped canadian bacon, 3 chopped tomatoes, one small onion chopped and 3 cups of ff or reduced fat cheddar cheese (count pts) and 1 large bottle of ff ranch dressing.
  3. Mix all together or layer ingredients with part of the cornbread on the bottom.

Pumpkin Pasta

1 pound whole-wheat penne
2 tablespoons extra-virgin olive oil
3 shallots, finely chopped
3 to 4 cloves garlic, grated
2 cups chicken stock
1 (15-ounce) can pumpkin puree
1/2 cup cream (use skim milk to make it Core)
1 teaspoon hot sauce, to taste
Freshly grated nutmeg, to taste
2 pinches ground cinnamon
Salt and black pepper
7 to 8 leaves fresh sage, thinly sliced plus more, for garnish
Grated Parmigiano-Reggiano (fat free or leave it out to make it Core)

Heat water for pasta, salt it and cook penne to al dente.

Heat the oil, 2 turns of the pan, over medium heat. Add shallots and garlic to the pan, saute 3 minutes. Stir in chicken stock and combine with pumpkin, stir in cream then season sauce with hot sauce, nutmeg, cinnamon, salt and pepper. Reduce heat to medium low and simmer 5 to 6 minutes more to thicken. Stir in sage, toss with pasta with grated cheese, to taste.

Corn Pudding

1 1/2 teaspoons olive oil
1 cup chopped onion
1/2 cup red bell pepper, chopped
1 teaspoon minced garlic
2 cups whole kernel corn, drained
1 cup skim milk
1/4 cup cornmeal
1 egg
2 egg whites
1 1/2 cups shredded fat free Cheddar cheese
2 tablespoons chopped fresh parsley
1/2 cup crushed tortilla chips (leave out to make this Core)
salt to taste
ground black pepper to taste


1. Preheat oven to 375 degrees F (190 degrees C). Lightly grease a 2 quart casserole dish.
2. Saute the onions, red bell peppers and garlic in the olive oil. Add the corn and continue to cook.
3. In a another saucepan bring the milk to a simmer and slowly stir in the cornmeal. Simmer for 2 to 3 minutes, constantly stirring until thick. Remove from the heat and add salt and pepper to taste.
4. Whisk the egg and egg whites together and slowly add them to the cornmeal mixture. Stir in the onion mixture, shredded cheese and parsley into the cornmeal mixture. Spoon mixture into the prepared casserole dish. Sprinkle top with more grated cheese and crushed corn tortilla chips.
5. Bake for 40 to 45 minutes or until firm.

Core Eggplant Rollups

1 large eggplant, sliced into thin slices (peeled optional)
Cooking spray
1-1 pound fat free ricotta cheese
1 egg
Salt and pepper
Dried parsley
Fat free mozzarella
Veggie Parmesan cheese
Basic Tomato Sauce

Heat salted water until boiling. Add a few slices of eggplant and cook until they are staring to limp, about 2 minutes. Remove and drain Repeat till all eggplant is blanched.

Take a pan and coat the bottom with sauce.

Mix ricotta cheese, egg, parsley, salt, pepper, 1/2 the fat free mozzarella cheese, and Veggie Parmesan cheese

Lay out your slices of egg plant. Place about 2 tablespoons of cheese mixture in center and roll.
Place on top of the sauce in the pan. Repeat till all eggplant has been filled.

Cover with about a cup of the sauce; add Veggie Parmesan Cheese and Fat free mozzarella cheese

Bake for 35 to 40 minutes covered. Then uncover and cook 5 minutes. Let set 5 minutes and serve

I served this with a side of portabella mushroom coated with about 2 Tablespoons sauce and mozzarella cheese and baked


Recipe By :
Serving Size : 6
Preparation Time :0:00
Categories : Beans Skillet Vegetables

3 tablespoons vegetable oil
1 large onion -- chopped
1 carrot -- shredded
1 clove garlic -- finely minced
1 14.5 oz. can stewed tomatoes -- broken up
1 16 oz. can red kidney beans -- drained
1 16 oz. can pinto beans -- drained
1 10 oz. package frozen green beans – cut
1/2 teaspoon salt
1/8 teaspoon pepper
2 tablespoons chili powder -- or to taste

1. Heat oil in large skillet; saute onion, shredded carrot, and garlic until tender but not brown. Add remainaing ingredients; simmer over flow heat for 25 minutes. Taste and add a little more salt, chili powder, and pepper if desired.

Per Serving (excluding unknown items): 628 Calories; 9g Fat (12.6% calories from fat); 35g Protein; 107g Carbohydrate; 34g Dietary Fiber; 0mg Cholesterol; 244mg Sodium. Exchanges: 6 1/2 Grain(Starch); 2 Lean Meat; 2 Vegetable; 1 1/2 Fat.


Recipe By :
Serving Size : 6
Preparation Time :0:00
Categories : Beans Cheese Eggs

4 small tomatoes -- peeled
1 small white onion -- peeled and quartered
1 clove garlic
1 tablespoon olive oil
1/2 cup chicken broth
1/4 cup green chiles -- chopped
pinch ground cloves pinch ground cinnamon
6 canned whole mild green chiles
4 ounces fat-free Monterey jack cheese -- cut into 6 sticks
1/2 cup egg beaters® 99% egg substitute

1. Combine tomatoes, onion and garlic in blender jar or food processor bowl; puree. In medium saucepan over medium-low heat, heat oil. Add tomato mixture and cook 10 minutes. Add chicken broth, chopped chilies, cloves and cinnamon. Simmer gently 15 minutes. Keep warm until ready for use.

2. Cut slit in side of each whole chile; remove as many seeds as possible. Pat dry. Place 1 cheese stick in each chile. Place stuffed chiles in single layer in lightly sprayed casserole dish.

3. Pour beaten eggs over chiles. Bake in preheated 350 oven until eggs are set and casserole browns and puffs, about 25 to 30 minutes. Cut into six long slices, each slice containing a whole stuffed chile. Top each serving with warm tomato salsa.

Source: "Low Carb Lifestyle Cookbook" - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 59 Calories; 3g Fat (38.6% calories from fat); 3g Protein; 7g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 100mg Sodium. Exchanges: 1/2 Lean Meat; 1 Vegetable; 1/2 Fat.

Easy Barley Casserole

1 cup pearl or pot barley
1 can chicken or beef consomme
1 can water
1 can mushrooms with juice
onion or garlic powder to taste

Mix all ingredients well bake covered at 350 for 1 hr and 15 min uncover and bake 15 more min enjoy,

Mediterranean Pasta

4 c. chopped tomato
2 TBSP chopped fresh basil
1 TBSP olive oil
1 TBSP red wine vinegar
1/4 tsp salt
1/4 tsp crushed red pepper
2 cloves garlic, minced
4 c. cooked whole wheat angel hair pasta (cooked w/o salt or fat)
1/4 cup crumbled fat free feta cheese

Combine first 7 ingredients in a large bowl and stir mixture well.

Let stand 10 minutes. Serve at room temp over cooked pasta, and sprinkle with feta cheese.

Yield: 4 servings

Mexican Polenta Pie

3/4 cup cornmeal
2 cups water
1/4 teaspoon salt
1 egg, slightly beaten
1 (15-ounce) can chili beans, drained (15 to 16 ounces)
3/4 cup shredded fat free Monterey Jack cheese
jalapeño peppers, sliced (3 ounces)

Heat oven to 375°. Grease pie plate, 9 × 1 1/4 inches.

Mix cornmeal, water and salt in medium 2-quart sauce-pan. Heat to
boiling, stirring constantly; reduce heat to medium. Cook about 6
minutes, stirring frequently, until mixture is very thick. Remove from
heat; let stand 5 minutes, quickly stir in egg.

Spread cornmeal mixture in pie plate. Bake uncovered 15 minutes.
Spread beans over cornmeal mixture; sprinkle with cheese and jalapeno.

Bake uncovered 20 minutes or until center is set. Let stand 5 minutes
before serving. Garnish with diced tomato and fat free sour cream if
desired. Serves 6.

Zucchini Pie w/Polenta Crust

Makes 4-6 servings

2 Tbs. extra virgin olive oil
2 lbs. zucchini, cut into l/2" dice
l lrg. onion, chopped
l med. red. bell pepper, cored, seeds/ribs removed, cut into l/2" dice
2 garlic cloves, minced 2 Tbs. chopped fresh basil or 2 tsp. dried
basil (I used dried)
One l4 l/2 oz. can diced tomatoes in juice
Salt/fresh ground pepper to taste

Polenta Crust

l c. yellow cornmeal
3/4 tsp. salt
l/4 tsp. fresh ground pepper
l l/2 c. (6 oz) shredded Fontina cheese, preferably Fontina d'Aosta,

Position a rack in center of oven and preheat to 350. Lightly oil a 9
l/2" deep-dish pie plate.

Heat oil in a l2" skillet over med-high heat. Add zucchini, onion, red
pepper, garlic. Cook, stir occasionally, til zucchini is tender &
lightly browned, about l5 min. Stir in basil, add tomatoes w/juices,
and bring to boil. Reduce heat to med-low and simmer til tomato juices
thicken, about 5 min. Season w/salt & pepper.

Meanwhile, to make polenta crust, whisk cornmeal w/l c. cold water in
small bowl. Bring l c. water & the salt to a boil in a med.
heavy-bottom saucepan over high heat. Whisk in cornmeal mixture, bring
to a boil. Reduce heat to med-low & let bubble for 2 min. Stir in l c.
of the cheese. Remove from heat.

Spread veggie mixture even in pie plate. Spread the polenta over
veggies to within l" of the edges of the plate. Sprinkle remaining l/2
cup cheese on top. Place pie plate on baking sheet.

Bake til edges of crust are lightly browned, about 25 minutes. Let
stand for 5 min, then serve hot.

Potato Pancakes


Large potato shredded with skin on
1/2 a finely chopped onion
2 eggs
salt and pepper...
1/4 cup ff cheddar cheese

Serving Size: 1 (5 pancakes)

serve with ff sour cream and sugar free applesauce.

Cook them on an electric frying pan with 350 degrees heat and non stick spray on it for 2 - 3 minutes per side.

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Come on in for a nice cup of coffee and a chat about my weight loss journey as well as all the healthy recipes I have found, including WW points and/or nutritional information if available. I am eating a vegetarian diet and concentrating on getting healthy and hopefully weight loss will follow. Thank to all my readers for their ongoing support.