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 Cooks.com to make it Core)

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

Almond Joy Pudding: CORE

1 pkg. FF/SF Chocolate Fudge Pudding
2 cups FF milk
1 tsp. of coconut extract
1/2 tsp almond extract
1 cup oatmeal

Combine ingredients, chill for at least an hour to let oatmeal absorb
the liquid and soften.

*You can tinker with the amount of extract to get it to your liking.

MAMA'S CHICKEN STEW

1 pound skinless boneless chicken breasts -- cut into
bite-sized pieces
1 pound skinless chicken thighs -- boned, cut into
bite-sized pieces
2 cups water
1 cup frozen onions -- small, whole
1 cup sliced celery -- (1/2-inch)
1 cup thinly sliced carrot
1 teaspoon paprika
1/2 teaspoon salt
1/2 teaspoon sage
1/2 teaspoon dried thyme
1/2 teaspoon black pepper
1 14 .5 oz. can fat-free chicken broth
2 cups halved mushrooms
1 6 oz. can tomato paste
1/4 cup water
3 tablespoons cornstarch -- (Core tweek)
2 cups frozen green peas

Combine first 14 ingredients in a large electric slow cooker. Cover with lid, and cook on high-heat setting for 4 hours or until carrot is tender.Combine water and cornstarch in a small bowl, stirring with a whisk until blended. Add cornstarch mixture and peas to slow cooker; stir well. Cover and cook on high-heat setting an additional 30 minutes.

SOUTHWESTERN CHICKEN-Slow Cooker

Makes 6 servings

2 cans (15 oz) corn
1 can black beans, rinsed and drained (15 oz)
1 jar of chunky salsa (16 oz)
6 bonelss, skinless chicken breast halves
1 cup FF shredded Cheddar Cheese

Combine corn, beans and 1/2 cup of the salsa in the slow cooker
Top with chicken. Pour remaining salsa over chicken
Cover and cook on low 7-8 hours
Sprinkle with cheese. Cover 5 minutes for cheese to melt

(370 cal, 38 g pro, 43 g carb, 6 gr fat when using low fat cheese), 7 gr fiber)

Core Recipes to share

CACCIATORE-STYLE DRUMSTICKS - CORE CROCKPOT

2 cups fresh mushrooms -- sliced
1 cup celery -- sliced
1 cup carrots -- chopped
2 medium onions -- cut into wedges
1 medium green bell pepper -- (or red or yellow) cut into strips
12 chicken drumsticks -- skinned
1/2 cup fat-free chicken broth
1/4 teaspoon ground black pepper
1 14 1/2 oz. Can diced tomatoes -- with basil, garlic, and oregano, undrained
1/3 cup tomato paste
2 tablespoons cornstarch -- (0 pts for Core)
Hot cooked brown rice -- or whole wheat pasta (optional)

1. In 5 to 6 quart slow cooker, combine mushrooms, celery, carrots, onions, and sweet bell pepper. Place chicken on top of vegetables. Pour broth over chicken. Sprinkle with black pepper.

2. Cover and cook on low-heat setting for 5 to 6 hours or on high-heat setting for 2 1/2 to 3 hours.

3. If using low-heat setting, turn to high-heat setting. In medium bowl, combine tomatoes, tomato paste, and cornstarch. Stir into mixture in cooker. Cover and cook about 20 minutes more or until thickened. If desired, serve chicken and vegetable mixture over hot cooked pasta.

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)
   

Beer can chicken
w/ "fried rice" brown rice, sauted onions and mushrooms, water chestnuts, a little soy sauce and a beaten egg. you can also add bean sprouts. cook the veggies then add cooked brown rice.

Pasta

1. Boil whole wheat spaghetti noodles according to package directions
   
2. While they are boiling julienne some lean ham and saute it with some garlic in a non-stick pan that is sprayed with pam
3. To that add some fat free ricotta and some evaporated skim milk to thin it out and make a nice creamy sauce
4. Add some italian seasoning and salt and pepper, stir in the noodles to coat and served with a nice salad with fat free italian dressing.

TurnAround Program clarifications

The following is a list of clarifications to the Core Plan and corrections to the TurnAround Program materials which are currently in use. Enjoy!

===========================

COMPLETE FOOD COMPANION:

Page 25 - Corn kernels should be checked as Core.

Page 25 - Creamed corn should not be checked as Core.

Page 55 - Tahini 2 Tbsp is 2 POINTS not 5.

Page 82 - Boar's Head, Hormel, and Schneiders (Canada) Canadian bacon should be checked as Core.

Page 94 - Bush's vegetarian baked beans should not be checked as Core.

Page 123 - Fiber One should be checked as Core.

Page 124 - All Bran Extra Fiber should be checked as Core.

Page 126 - Post 100% Bran should not be checked as Core (it has 6g sugar).

Page 135 - Under Cheese Substitute heading all Galaxy Foods listings should be checked as Core.

Page 138 - Foster Farms variety packs chicken breast should not be checked as Core.

Page 170 - Under sour cream heading, Blue Bunny, Breakstones, Friendship, and Knudsen fat-free sour cream should be checked as Core.

Page 270 - Under Popcorn, Act II's 94% fat free regular popcorn should be checked as Core.

Page 314 Campbells Soup Green Pea should be checked as Core.

Page 316 - Campbells Select Soup Herb Chicken with Roasted Vegetables is not Core (it contains pasta).

Page 318 - Campbells Chunky Split Pea and Ham should be checked as Core.

Page 319 - Campbells Select Tomato Garden should not be Core (it contains pasta).

Page 319 - Campbells Select Fiesta vegetable should not be Core (it contains rice).

Page 236 - Oscar Meyer Luncheon Meats Deli Style Honey Ham 3 slices is 1 POINT not 2. The variation in portion size for the same POINTS value for a number of the luncheon meats is due to the difference in weight per serving.

Dining Out Companion:

Page 13 - Arby's Reduced-Calorie Buttermilk Ranch salad dressing should not be Core.

Page 112 - Old Country Buffet pickled beets should not be Core.

Page 115 - Old Country Buffet white dinner roll should be 2 POINTS (not 0).

Page 128 - KFC Original Recipe® Chicken drumstick should not be Core.

GETTING STARTED:

Page 27 - 2 tsp of olive, canola, safflower, sunflower, or flaxseed oil will be added (in future printings) to the oils list in place of statement in italics underneath list.

Page 38 - Weight Watchers Smoothie should state made with water instead of made with milk.

WEEKS 2 THROUGH 12:

Week 4 Cooking with the TurnAround program - Regular ground turkey should be checked as a Core food.

Higher Pro/Higher Carb menu guides - All bran-type cereal and ground meat substitute (crumbles) should be checked as Core.

MISCELLANEOUS CLARIFICATIONS:

Game meats are not considered Core foods. They will be reevaluated in the future.

94% fat free kettle corn is not a Core food due to its abuse potential.

The asterisks next to milk products on the Menu Guides indicate that these items count TOWARDS a milk serving, not that they are a milk serving in the portion listed.

Core Foods are NOT 0-POINTS foods. Therefore if a food that is not a Core food is 0-POINTS it does not make it a Core food. A non-Core food such as Cool Whip even if 0 POINTS is counted as part of the weekly POINTS Allowance on the Core Plan. Use the calories, fat, and fiber information to determine the POINTS value for more than one serving.

When using Core ingredients to make recipes, the finished product should be a Core food. For example using cornmeal, eggs, Splenda and fat-free milk to make corn bread or corn muffins is not OK as bread products including muffins, tortillas etc. are not Core foods. Making ice cream from fat-free milk and Splenda is not OK because ice cream is not a Core food.

Sugar-free gum is a Core food. A member may have more than one piece.

Juice made using a juicer is not a Core food (juices of any kind are not Core).

Whole-wheat pasta with the word "enriched" preceding it is still a Core food.

The oils listed are recommended as they are a good source of Vitamin E. Oil capsules or seeds (flaxseeds) cannot be substituted.

For the Flex Plan, members will need to count 2 tsp of the recommended oils as part of their Daily POINTS Target or weekly POINTS Allowance.

Low-carb pastas and pasta made from any grain other than whole wheat are not Core foods.

Flour of any kind is not a Core food, which means that oatmeal and cornmeal ground into flour are not Core.

Fat-free half and half, fat-free Cool Whip and fat-free cream cheese are not Core foods.

Fresh roasted turkey or roast beef cooked at the deli are Core.

Fast food fried chicken can be considered Core if all skin and coating is removed before eating.

Fat-free sugar free (light) yogurts are not Core foods due to their abuse potential.

Bread is not a Core food even if it has 0 POINTS.

Sunday Seven Goals

This week I would like to:

1. finish organizing my bedroom
2. finish organizing my basement.
3. plan my meals and my snacks better.
4. go shopping to get more healthy food in this house.
5. prepare healthy meals for my family as well as for me.
6. be creative in my meal planning.
7. Get more active

ALMOST APPLE CAKE

ALMOST APPLE CAKE (1/2 recipe)
  
Ingredients


3 cup uncooked oatmeal
2 tsp baking powder
1/2 cup unsweetened applesauce
2 cup fat-free skim milk
3/4 cup McNeil Nutritionals SPLENDA No Calorie Sweetener
2 large bananas (mashed)
1 serving fat-free sugar-free instant vanilla pudding & pie filling mix
1 Tbsp ground cinnamon
4 medium apples (diced)
2 eggs
TOPPING

1/2 cup uncooked oatmeal
4 tsp McNeil Nutritionals SPLENDA No Calorie Sweetener
1 t. APPLE PIE SPICE

Instructions

Mix applesauce , eggs and splenda. Add the remaining ingredients
except the apples.  Fold the diced apples in.  Put in an 8x8 pan, sprayed with pan spray.  Sprinkle topping over top of cake.  Spray with butter spray.

Let set for about 15-20 minutes.  In the meantime,

Preheat oven to 400 degrees.

Cook for 45-55 minutes, or until center is completely cooked.

Core Baking

Oatmeal Muffins

1/2 cup Splenda
2/3 cup unsweetened applesauce
2 eggs
4 cups oatmeal
1 Tablespoon baking powder
1 teaspoon salt
1 tablespoon cinnamon
1 1/2 cup ff milk
1 apple or pear, cut in small pieces

Mix, put into a 13 x 9 baking dish or use muffin pan sprayed with Pam. Bake at 350 degrees for 25 - 30 minutes or until knife comes out clean. DO NOT OVER BAKE.

Cut into 16 squares or makes 16 muffins. Keep refrigerated. I baggy, freeze and take out as needed.

Core or 2 pts on Flex per square/muffin.

Core Pineapple/Pina Colada Muffins

3 1/2 cups uncooked old fashioned oats
2 t. baking powder
½ c. unsweetened applesauce
2 cups FF milk
2 t. coconut extract
2 t. rum extract
2 large eggs
¾ c. Splenda
2 medium ripe bananas, mashed
1 small pkg. Sugar free/fat free instant vanilla pudding (dry mix)
1 20 oz. Can crushed pineapple, drained
Directions:

Preheat the oven to 400 degrees
Mix applesauce, eggs and Splenda. Then add the remaining ingredients except the pineapple. Stir well. Add the pineapple and fold in. Put in 12 cup and 6 cup muffin pan sprayed with butter Pam.
Bake approximately 50 minutes, until the middle is baked firm.

Makes 18 muffins. Pack 2 in a baggie and freeze.

Note: I take a baggie out at a time and keep in fridge. It's very portable and a great snack on the run. Also makes a great dessert with a touch of sf cool whip on top.

Core or 2 pts on Flex per muffin.

Onion Rings
(not core, count points for cereal)

Cut a yellow onion, and dip it in egg beaters and then coat it with ground up Fiber one. Bake it for 20 min. It is a old hungry girl recipe, and is totally worth it

Core Muffins

1/2 cup uncooked cornmeal
1/2 cup uncooked oatmeal
1/2 cup uncooked cream of wheat
1/2 cup nonfat dry milk
2 teaspoons of cinnamon
1 tsp baking powders
1 tsp baking soda
2 eggs
1/2 cup unsweetned applesauce
1 medium ripe banana
1 tsp vanilla extract
1 cup chopped apples

Preheat oven 350 degrees. Prepare 12 muffin tins with muffin papers. Mix all dry ingredients in mixing bowl. In a blender mix eggs, applesauce, banana and vanilla until smooth. Combine dry and liquid ingredients. Fold in chopped apples. Fill muffin tins and bake 20 minutes or until tops are firm.

Core Oatmeal Pie Crust

2 cups quick cooking oats
1/2 cup splenda
1 teaspoon of cinnamon
1/4 teaspoon of salt
1/4 cup ff margarine

Preheat oven 350. Combine oats, splenda, cinnamon, salt and stir in margarine. Spray a 9 inch pie plate with pam spray. Press mixture in bottom and sides of pie plate and bake for 15-20 minutes. Cool at least 10 minutes and then fill with SS/FF pudding. Serves 8, 1 pt for flex plan for crust

Core Caramel Apple Oatmeal Cookies

2 cups quick oats
1 tsp baking powders
2 to 3 tablespoons of splenda (6-9 packets)
1 to 2 teaspoon of cinnamon
1 egg
3 tablespoons of sugar free caramel syrup
1 tablespoons of canola oil
1/2 cup unsweetened applesauce
1 apple, peeled, cored and diced

Preheat oven 350 degrees. Mix all ingredients and place a tablespoon of ingredients on a cookie sheet. (makes 10-12). Bake 18 minutes or until done.

Pumpkin Pancakes

Pumpkin Pancakes

1/3 cup regular oats (not quick or instant)

1/2 cup egg whites

1 tbsp. fat-free cottage cheese

2 tbsp. canned pure pumpkin

1 tsp. pumpkin pie spice

2 packets of Splenda

Core Cooking Tips

Have you gone on the Core Plan, only to feel that you'll never see some of your favorite foods
again? Fret not! First of all, you can always use your Weekly POINTS Allowance for treats that aren't on the Core Food list. But if you'd rather not dip into that bank, try our clever cooking tips. They'll help you welcome your old favorites back into your repertoire.

Fried chicken, au revoir?
Hardly. You can oven-fry to your heart's content on the Core Plan. Boneless skinless chicken breasts and catfish filets are our favorites. Dip them in nonfat milk, then in cornmeal seasoned with celery seed, garlic powder, salt, and pepper (or a pinch of cayenne). Place on a nonstick baking sheet coated with cooking spray, lightly spray the breasts or fillets with some cooking spray, and bake in a preheated 400°F until cooked through, brown, and crunchy, about 15 minutes.

Do I have to give up Chinese food?
Most stir-fries are thickened with cornstarch, which is a Core Plan no-no. But you can use arrowroot in its place. This powdered root, available in the spice aisle, makes clear, thick sauces. The only trick is not to overcook it — the minute the sauce thickens, pull the pan off the heat. Substitute arrowroot in equal quantities for cornstarch.

Will I ever have gravy again?
Although most gravies are thickened with flour or cornstarch, you can thicken them with arrowroot — just as you do for those Chinese stir-fries. Simply use half the amount of arrowroot to replace flour. The minute the gravy thickens, usually right before it comes to a simmer, remove it from the heat. Or, puree a potato and add it to the gravy until desired
thickness.

No more pasta?
You're allowed one portion of whole-wheat pasta a day. But you can avoid even this limitation by
serving your favorite pasta sauce over polenta, a coarsely ground cornmeal mush. Cook polenta in its standard ratio of 4 parts water to 1 part cornmeal. Slowly stir the cornmeal into the boiling water, then reduce the heat and continue cooking and stirring until creamy, about 20 minutes. Pour in a thin layer onto a baking sheet covered with nonstick aluminum foil; cool 30 minutes or until hardened, then peel off the foil and cut into thin "noodles" which are now ready to be a base for the sauce (no more cooking needed).

What about lasagna?
As you probably know, you can make your lasagna with whole-wheat noodles and enjoy it for one meal per day on the Core Plan. But if you can't bear to limit yourself, try our alternative: zucchini noodles. Cut long, thin strips of zucchini with a paring knife, parboil 20 seconds, dry on paper towels, and use as "noodles" in lasagna — or any casserole.

Do I have to give up cream soups?
Not at all. Reduce 1 cup nonfat milk to 1/3 cup in a small saucepan set over medium heat. Use this rich, reduced milk as a cream substitute in any soup.

What about creamy pasta sauces?
Blend 12 ounces silken tofu with 1/4 cup nonfat milk in a large blender or food processor until creamy. Store, covered, in the refrigerator for up to 1 week; use in any cream-sauce recipe. For example, stir 1/2 cup into 2 cups sugar-free, nonfat jarred marinara sauce for a rich pasta topping.

No more ice cream?
It's not as bad as all that. Of course you can always use your Weekly POINTS Allowance for treats like ice cream. Or try this Core Plan-friendly alternative: Combine nonfat ricotta or plain nonfat yogurt with a little vanilla extract and Splenda; serve over any fresh fruit or berries. For a super treat, bake peeled bananas, peeled and cored pineapple, pitted peaches or apricots in foil
packets in a 400°F oven for 15 minutes; then serve the hot fruit with the cold, creamy sauce.

By Bruce Weinstein and Mark Scarbrough

Corn Bread

Ingredients

* 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

Directions

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.

OAT SCONES

Preheat oven to 350 degrees.

Heat 1 cup FF milk til scalded (with bubbles around the edge; I use my microwave).

Add 1 1/2 cups regular oatmeal to the milk; stir; and let sit for a few minutes at least.

Spray an oven-proof large pie-pan (I use a 10") with non-stick oil (like PAM).

Add: 1/2 C. FF plain yogurt to the oat mixture, along with one egg, and 1/2 cup unsweetened applesauce.

In another container, mix:
2 tsp. baking soda
1 tsp. baking powder
1/2 tsp. salt
3 packets of Splenda (or 1 TBS. pourable Splenda, or fructose which is Core)
1 tsp. cinammon
1 tsp. pumpkin pie spice
1 cup oat bran

When mixed, quickly stir the two together and pour into the pie pan (the dough will start to bubble and rise) and quickly put into the preheated oven.

Bake approximately 30 minutes, or until browned.

After removing from oven, let sit a few minutes and turn out onto a cooling rack. Let sit 5 minutes, then cut into 8ths.

These are substantial and delicious. Eat alone, like "scones" with milk or tea, or, toast/warm them and add warmed Cinammon Apples or warmed Pineapple Rings like "shortcake".

Pork and Sauerkraut

Pork and Sauerkraut

Place ½ of a jar/bag of sauerkraut in the bottom of a crock pot. Place a boneless pork roast (any type) on top and cover with remaining sauerkraut. Cook on high for 4 hours or low for 8 hours. Serve over Core mashed potatoes.

Condiments Around The World

Robin Esrock, a self-confessed condiment freak, opened his fridge to reveal some of his favourite condiments from around the world. Open yours, and let me know what tickles your taste buds.

Belize
Marie Sharps
The best condiments start with a homemade recipe, and the devoted and addicted sauce-makers who receive so much acclaim from friends and family that dare to dream, what if? Such is the case with Marie Sharp out of the small Central American country of Belize. Combining grapefruit or orange with local habanero peppers has created spicy greatness. One Belizan joked it could be the country’s biggest export. I brought 14 (!) bottles of Marie Sharps back with me from Belize, which says all you need to know. Beautiful country, beautiful hot sauce.

Thailand
Sweet Chili for Chicken
It is sold in various brand incarnates, but usually described as sweet chili for chicken. Syrupy with subtle garlic undertones, poultry isn’t the only beneficiary of this Southeast Asian staple. Perfect on sandwiches, or for a sweet-spicy kick in a stir-fry. Like most hot sauces, it also adds a compatible kick to mayo for a makeshift dipping sauce.

Indonesia
Kecap Manis ABC Sauce
I know a tiny authentic Indonesian eatery that makes the crispiest veggie spring rolls, served with a thick, dark sauce for dipping. Since discovering it was ABC Sauce, widely available, a bottle has never been far away from my kitchen. This dark soy sauce has been sweetened with palm sugar, giving it the texture of molasses. I use it to sugar up just about any dish, always adding it to my secret BBQ marinade, and a dribble on the side for spring rolls or chicken wings.

South Africa
Mama Africas / Nandos / Mrs. Balls
Call me biased (I was born and raised in South Africa), or call me a knowing insider. These sauces are now available worldwide and for good reason. Mama Africas, which began in a small suburban house, is a thick chili relish of varying heat, and is to a cheese or meat sandwich what air is to our lungs. Nandos African birds eye peri-peri sauces come in dozens of delicious guises. Their cooking sauces, most notably the Sweet Apricot or Roasted Red Pepper, make casseroles all they can be. Finally, Mrs. Balls hot or peach chutney is my must-have condiment, as a dip, sauce, or cheese accessory.

USA
Tabasco / Auntie Annies
Yes, I know there are hundreds of hot sauces available from the US, many with names like “Brain Damage” or “Assblaster”. It’s about flavour, not about heat. I travel with Tabasco because it’s small, the bottle doesn’t break, and I’ve grown so accustomed to its distinctive taste I can literally drink it neat. Unbelievably, I grew up in a house with very little spice, but my mom always sprinkled Tabasco on her famous potato salads, a drop or two in her curries. Today I empty half a bottle in my Bloody Mary, almost like comfort food. One more sauce deserves a mention: Auntie Annie’s Goddess Dressing, a tehina-like salad dressing that truly is a blessing.

Asia-America
Sriracha Rooster Sauce
Rooster sauce, far more pronounceable than Huy Fong Sriracha, is a common condiment throughout North America. It’s originally from Thailand but produced wherever it is sold. The “rooster” sauce you know is produced in the United States and used commonly on buffalo wings, even on hot popcorn. With its bright red colouring, it’s not my go-to sauce, but it does have an acceptable heat and consistency for sandwiches, not to mention its best asset – the no-mess easy to squeeze bottle.

Jamaica
Pickapeppa
It would be simple to describe Pickapeppa as a steak sauce, an HP or Worcester substitute. Condiment connoisseurs know the fruity flavours run much deeper in this brown sauce, brushed with the faint heat of scotch bonnet pepper that lingers on the tongue. Jamaica is famous for its jerk sauce – a sweet and spicy marinade that turns nondescript meat, chicken, veggies and fish into supermodels. Pickapeppa is not a jerk sauce, but the complexity of its ingredients perfectly captures that sweet and spicy world of the Caribbean.

Japan
Bulldog Sauce
I was over at a Japanese friend’s house, and she steamed up some gyoza and dribbled a little bulldog over it. Another brown, fruity sauce, Bulldog is somewhat sweeter than Pickapeppa, thicker than HP, and used quite a lot in Japanese restaurants. Try as a dip for edamame, or another special ingredient in your homemade BBQ sauces or stews.

Canada
Sisters Secret Fragrant Chili
Canada’s entry into the condiment sweepstakes satisfies all my cravings - homemade recipe, healthy ingredients, unique taste, and plenty of heat. The real secret here is how brilliantly Fragrant Chili integrates into your cooking, cranking up the umame factor with a base of soy sauce and the texture of crushed cashews. Hip Vancouver restaurants swear by it, melting it over baked brie or spicing up aioli for yam fries. Sisters Secret is currently only available in Western Canada, but history has shown that exceptional condiments get spread around the world, through word (and taste) of mouth.

When Robin Esrock is not filming his show Word Travels for OLN, he loses himself in the condiment aisles of local supermarkets.

Sunday Seven Goals

Here are seven goals for this week:

1. STOP lusting after Princess Belle's school snacks.
2. Eat a healthy breakfast as soon as Princess Belle leaves for school.
3. Plan my meals better.
4. Plan my snacks better.
5. Get more active.
6. Attack my basement (hey, cleaning is good activity)
7. Prepare things ahead for when Princess Mag-pie is fussy and keeps me out of the kitchen.
   

More Core Recipes

Crockpot Barbecued Pork Chops

4 loin pork chops, 3/4" thick trimmed of fat
2 cans sauerkraut, rinsed thoroughly

Mix the following together to make BBQ sauce:
1 cup ketchup
2 cups hot water
2 T. Vinegar
1 T. Worcestershire Sauce
2 tsp. brown sugar (not core)
1/2 tsp. black pepper
1/2 tsp. chili powder
1/2 tsp. paprika

Combine "BBQ Sauce", frozen pork chops and sauerkraut in slow cooker. Cover. Cook on low 8 - 10 hours.

Core Brownies
(preheat oven to 350)

3/4 c oat bran
1/4 c plus 2 tbsp cocoa powder
1 c splenda
1 package sf/ff instant chocolate jello pudding
1/2 c ff milk or water
1/4 tsp baking soda
1/2 tsp salt
1/3 c unsweetend applesauce
3 eggs
1 tsp vanilla

Combine flour, pudding mix, cocoa, Splenda, baking soda and salt, mix well. Stir in applesauce, eggs, milk (or water), and vanilla. Mix well. Spray 8"x8" square pan with cooking spray, spread batter evenly into pan. Bake for 20-25 minutes.

Summer Muesli

1 quart nonfat plain yogurt
pinch cinnamon
1/4 tsp. fresh grated nutmeg
2 tsp. vanilla extract
1 tsp. almond extract
1/2 cup old fashioned oats
2 mashed very ripe bananas
1 1/2 cups sliced peaches
1 cup blueberries
1 cup cherries

Mix yogurt with flavorings; add oatmeal and let sit while you prepare fruit. Mash bananas and stir in. Slice peaches, stir in blueberries and pitted cherries.

Of course you could vary the fruit to your heart's content, and add a little sweetener if you like your yogurt sweetened (the bananas sweeten it enough for me). This is a good, balanced snack or light breakfast, lunch, etc. And it keeps well for days.

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.


Super Swiss Steak in the Crock Pot

3 Tbs. all purpose flour
4 (4 oz) lean tenderized minute or cube steaks
1 (10 oz) can Healthy Request Tomato Soup
1 cup (8 oz) can stewed tomatoes, chopped and undrained
1 tsp. Worcestershire sauce
2 tsp. dried parsley flakes
1/8 tsp. black pepper
1/2 c. shredded carrots
1/2 c. chopped onion

Spray a slow cooker container with cooking spray. Place flour in a shallow saucer and coat steak pieces on both sides in flour. Evenly arrange coated steak pieces in prepared container.
In a medium bowl combine tomato soup and undrained tomatoes. Stir in Worcesterhire sauce, parsley flakes, black papper and any remaining flour. Add carrots and onion. Mix well to combine. Evenly spoon mixture over steak. Cover and cook on Low for 6 - 8 hours. When serving, evenly spoon sauce over meat.

Makes 4 servings: Each serving 274 Cal, 6 gm fat, 33 gm protein, 22 gm, carb. 476 mg sodium, 36 mg calcium, 2 g fiber.
Flex: 5 1/2 Points
Core: 1/2 - 1 Point
The only thing to count is the 3 tablespoons of flour at 3 points total.

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.
Variations:
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.

Mexican Chicken and Barley Chili

1 cup chopped onion
1 clove garlic, minced
1 tablespoon vegetable oil
3 cups water
1/2 cup medium Barley
1 (16 ounce) can tomatoes
1 (16 ounce) can tomato sauce
1 (14 1/2 ounce) can chicken broth
1 (11 ounce) can whole kernel corn, drained
1 (4 ounce) can chopped green chiles, drained
1 tablespoon chili powder
1/2 teaspoon ground cumin
3 cups chicken, chopped, cooked
1 or 2 cans beans, optional


In 4-quart saucepan or Dutch oven, cook onion and garlic in oil until onion is tender. Add remaining ingredients, except chicken. Use the tomato juice and chop the tomatoes. Bring to a boil. Reduce heat to low; cover. Simmer 40 minutes, stirring occasionally. Add cooked chicken; continue simmering 5 to 10 minutes or until chicken is heated through and barley is tender. Add additional water or chicken broth if chili becomes too thick upon standing.

Tips for Success

1. Do what's best for you. If you don't like spinach in your salad don't eat it. If you are eating things and doing things you don't like you won't continue because it feels too much like a diet that you are punishing yourself with.
2. Plan what you are going to eat before you eat it.
3. Look at this as a long journey. Give yourself a lot of time to reach your goals.
4. Build "treats" into your plan; whether it's popcorn, SF/FF pudding, smoothies, fruit, etc. so you don't feel you're missing out. Have tons of healthy snacks ready for when hunger strikes
5. Learn to look at the big picture. Maybe you're not eating and exercising as perfectly as you want, but compare what you're doing now to what you were doing & it's motivating.
6. Eat a wide variety of foods every day. That way you will not get bored, and you will take in more nutrients. Also you will find that you will be less likely to crave things that are unhealthy.
7. Try to get in at least your minimum amount of fruits and vegetables every day. Also try to have at least 3 servings of a high calcium food
8. Don't be in a big hurry. You didn't gain weight overnight, and it won't come off overnight. Count it as a success if your weight goes down, no matter how slowly.
9. Learn to eat mindfully. Pay attention to every bite you eat.
10. Monitor your thoughts as carefully as your weight. Weight loss begins in the mind. If you believe you will be successful, and are prepared to do what it takes, you will be. Treat yourself as a splendid work in progress.
11. Keep it simple. Don't dance on the perimeter, trying to see how close you can get to eating non-core foods without counting. Do what's in the food guide. There is so much room for creativity within the allowed core foods.
12. Be patient at first. If you were eating a lot of 'junk' there will be a detox period where you will miss all that stuff and even crave it.
13. Know your own trigger foods. They may even be core foods. Whatever it is, don't go there.
14. Keep it simple. Don't get wrapped around brand names. Use the basic core list found either online or in the getting started book. If it falls into those parameters, it's Core.
15. Eat a balanced meal or minimeal. A protein, a grain, a dairy, a fruit and veggie or multiple veggies will ensure you get maximum nutrition and stop hunger and cravings. It is amazing how our minds stop demanding what it thinks it "wants" when we give our bodies what they need.
16. Also (I guess this is 2 more things) - you should not use your 35 wpa's for sweets and things that are totally junk. Use your wpa's wisely - perhaps for whole grain breads, maybe a low fat instead of fat free cheese, etc. If you don't totally eliminate the sugar, high fructose corn syrup, and white flour from your diet, at least in the beginning, you will still have the cravings and will find the program difficult.
17. Enjoy the process! That might sound strange to talk about enjoying a "diet" but you will enjoy some of the best foods on the planet eating CORE foods. Try new foods or new ways of preparing the old standbys. I have discovered stuff I never heard of and they are part of my list of new favorites.
    

website

I was just told about this great website that has a lot of recipes for Whole Wheat Couscous. I can't wait to dig through the recipes. In the meantime, I thought I would share it here with all of you!

(Now the site is from Israel, but the recipes are in English)

Couscous Maison

Struggling

I am having such a hard time right now. I am struggling so much with motivation. I am having terrible cravings and I am struggling to try to stick to my diet when every part of me is screaming to go into my cupboards and empty them out. Ugh, this will get better.

Healthy Holiday Eating Tips for Thanksgiving

If you are a guest of a Thanksgiving dinner:

• Don't go to the Thanksgiving dinner hungry: we often eat faster and more when we are hungry - therefore eat a wholesome breakfast and lunch on the day to avoid overeating at dinner time.
• Thanksgiving dinner is not an all-you-can-eat buffet: Fill your plate half with vegetables, one quarter with a lean meat and the rest with a starch of your choice. Eat slowly and stop when you are full.
• Turkey - go skinless: choose your 4-oz turkey portion skinless to slash away some fat and cholesterol. Save your appetite for the side dishes and desserts.
• Side Dishes - watch your portion size: go for smaller portions. This way you can sample all the different foods. Moderation is always the key.
• Make a conscious choice to limit high fat items: high fat food items can be found in fried and creamy dishes as well as cheese-filled casseroles in a traditional Thanksgiving meal . For instance, mashed potatoes are usually made with butter and milk; green bean casseroles are often prepared with cream of mushroom soup, cheese and milk and topped with fried onions; candied yams are loaded with cream, sugar and marshmallows. If you cannot control the ingredients that go in to a dish, simply limit yourself to a smaller helping size. Again moderation is the key.
• Drink plenty of water: alcohol and coffee can dehydrate your body. Drink calorie-free water to help fill up your stomach and keep you hydrated.

If you are the honorable chef of a Thanksgiving dinner:

• Substitute high fat ingredients with lower-fat or fat-free ingredients. Learn about the 5 easy steps to recipe substitutions or see table below.
• Leftover Turkey? Instead of turkey sandwiches, use the leftover turkey to make a pot of soup with fresh chunky vegetables.
• Experiment with new recipes: we did a search on Google and found numerous delicious yet healthy low-fat contemporary Thanksgiving recipes. Experiment!

Dirty Rice (Base Recipe)

Dirty Rice
(Base Recipe)

1 Tbsp. Olive Oil
4 Cloves Garlic, sliced
1 Onion, diced
1 Pkg 97% lean ground beef
4 Cloves of garlic, chopped
4 Ears Bi-color corn, sliced from cob
1 Jalapeño, seecded & diced


Salt- to taste
Pepper – to taste
Onion Powder- to taste (lots)
Garlic Powder – to taste (lots)

3 Cups cooked brown rice


Heat oil in a large sauté pan. Add onion, garlic and peppers and cook for 1-2 minutes. Add ground beef and seasonings, and cook until no longer pink. Add corn and cook another couple of minutes.
Cook rice according to directions. Drain and add to beef. Add more seasonings to taste.

Serve topped with FF sour cream

Chicken, Spinach & Mushroom Crepes

Chicken, Spinach & Mushroom Crepes

6-8 cornmeal crepes (recipe below)
1 c cooked, shredded chicken breast
1 onion, diced
1/2 bell pepper, diced
1 jalapeno, diced
2 tbsp chopped garlic
1 cup sliced mushroom
10 oz pkg frozen spinach
1/2 c ff milk
2 tsp cornstarch (0 points for recipe)
2 slices jalapeno soy cheese (or use other core cheese)
salt, pepper to taste

Remove spinach from package & set to boil in a pot of water. Boil for 5-6 minutes. Heat a large skillet with Pam or use core allotment of healthy oil. Saute onion, garlic, jalapeno & bell pepper for several minutes. Add mushroom & continue to brown. Combine 2 tsp cornstarch with cold ff milk & set aside. Once onions are clear, add drained spinach & chicken and heat through. Pour in milk mixture & add cheese torn into strips. Add salt & red pepper to taste, stir well & remove from heat.

Divide mixture & spoon into center of crepes & fold sides over. Can serve as is or sprinkle with additional cheese & put under broiler until cheese melts.

Cornmeal Crepes

1 c cornmeal
2 tsp splenda
1/4 tsp salt
1 c ff milk
1/2 c water
2 tsp ff sour cream
2 eggs

Combine cornmeal, splenda & salt in a bowl. Beat together eggs & ff sour cream. Add to water & milk & then pour into cornmeal. Stir well. Heat an 8-in nonstick skillet over medium heat. Spray with Pam. Pour 1/4 c of mixture into pan & gently tilt in all directions so batter thinly covers bottom & very slightly up the sides of the pan. Once the edges start to brown (about 1 minute), lift carefully to see if it's ready to flip. Turn crepe over and cook for roughly 30 seconds until done.

Repeat procedure with the remaining batter, stirring batter each time. Stack them between layers of wax paper or paper towel to prevent sticking. *I rinsed, wiped down & resprayed the pan with Pam between EACH one.

This makes between 11-13 crepes. They can also be made ahead of time & freeze or refrigerate for later use.

Crepes are great alone, or stuffed with just about anything.They also make great breakfast burritos!

Cheesy chili-mac

Cheesy chili-mac

POINTS® value | 6 and CORE
Servings | 8
Preparation Time | 20 min
Cooking Time | 25 min
Level of Difficulty | Easy

Main meals | Adults will love how easy this chili-based meal is to prepare. Both kids and adults will love its taste.


Ingredients



1 serving cooking spray (5 one-second sprays per serving)
2/3 pound raw extra lean ground beef [I use ground turkey breast]
2 medium onion(s), chopped
29 oz canned stewed tomatoes, Mexican-style
2 1/2 cup canned tomato juice [I think tomato juice is not Core; maybe use 1/2 tomato sauce and 1/2 water?]
4 oz canned green chili peppers, diced, drained
2 tsp chili powder
1 1/2 cup uncooked whole wheat macaroni, elbow [I had some small whole wheat pasta...not elbow...worked great]
31 oz canned pinto beans, drained and rinsed
1/4 cup low-fat shredded cheddar cheese [fat-free cheese for Core! ]


Instructions

Coat a large skillet with cooking spray. Cook ground beef and onion over medium-high heat until meat is browned, about 10 minutes; drain off fat.
Stir in stewed tomatoes including juice, tomato juice, chili peppers and chili powder. Bring mixture to a boil.

Stir in macaroni and beans; return to boiling. Reduce heat, cover and simmer until macaroni is tender, about 15 minutes. Spoon chili into bowls and sprinkle with cheese. Yields about 1 cup of chili and 1 1/2 teaspoons of cheese per serving.

New recipes I have found

Core Oatmeal Cookies
1 cup quick oats
1/2 cup Splenda
1/4 teaspoon cinnamon
1/2 cup fat free Cottage Cheese
2 Egg Whites
1/4 teaspoon baking soda
1/8 teaspoon baking powder
1/2 teaspoon vanilla

In a medium bowl, mix together oats, Splenda and cinnamon. In a blender or food processor blend cottage cheese, egg whites, baking soda, baking powder and vanilla until very creamy. Add wet ingredients to dry ingredients and let rest 5 minutes to soften oatmeal by absorbing liquids. There is a lot of variations in different brands of oatmeal and cottage cheese, so you may have to add a little oatmeal or skim milk if batter looks too runny or too stiff.

Spray a cookie sheet with cooking spray. Place batter by spoonfuls about 2 inches apart. Bake at 350 degrees for 12 to 15 minutes before removing, otherwise they will stick. Makes one dozen soft cookies.

Banana Cookies - Substitute one ripe banana for the cottage cheese.

Pumpkin Cookies - Substitute 1/2 cup canned pumpkin for the cottage cheese. Use pumpkin pie spice in place of the cinnamon.

Apple Cookies - Substitute 1/2 cup unsweetened applesause for the cottage cheese. Fold in 1/2 of a pealed, finely chopped apple after wet and dry ingredients are combined.


core corn chowder
I came across this recipe, which I am pretty certain is core, though the potatoes make it a once per day thing:

Ingredients:

two medium (or one large) white potato, cubed
half a red (bell) pepper, also cubed
a length of leek (about 3-4 cm), sliced thin
a can of corn in kernels, washed
salt
white pepper
some hot pepper sauce
dry veg bouillon
dollop of olive oil
milk, or non-dairy substitute

Procedure:

Put the first three ingredients in a saucepan with the olive oil and
sauté slightly. Put in water to cover, add salt and pepper and hot sauce
to taste and bring to a boil, then reduce to a simmer. Add the dry veg
bouillon, and simmer 15 minutes.

Just before it is finished, add 1/4 of the corn kernels. Remove from
heat. Using a hand blender, mash but not to a purée. Add the milk or
soy milk until you have achieved a nice colour which you find appetizing.

Bring back up to a boil and serve with biscuits or bread and cheese.

The OP uses the soy milk because of food allergies - lactose intolerance, I would guess. Some respondents said they liked bacon in corn chowder, but to keep it core I suppose diced canadian bacon or ham could be used. I also think that the little salad shrimps could be stirred in.

Core Baked Oatmeal

Servings: 4

Mix together:
1 cup oat bran
1 cup oatmeal, quick or instant
1 1/2 tsp. baking powder
1 tsp. baking soda
Pinch of salt

Blend together:
1 egg [used 2 eggs]
1 cup FF evaporated milk (you can use skim milk, although I think FF evaporated is The Secret Ingredient! )
1/2 cup FF plain yogurt
1/2 cup applesauce, unsweetened (I use the pre-portioned containers)
1 1/2 tsp. vanilla extract
1 tsp. cinammon
1 tsp. Pumpkin Pie spice (rounded)
1/2 tsp. nutmeg,
3 Splenda packets

Preheat oven to 350 degrees.

Line 8X8" pan with aluminum foil.

Combine first set of dry ingredients.

Blend second set of wet ingredients.

Add wet ingredients to dry, stir, and scrape into pan quickly and put into preheated oven immediately.

Cook for 25 minutes or longer, until top is golden brown and sides begin to pull away from the edge of the pan.

Cool for a few minutes before turning out onto a cooling rack. Divide into 4 servings. Serve hot or cold (or "toasted").

Optional: You can add nuts and dried fruits (i.e. raisins or craisins), and count the additional points.

Roasted Chickpeas

1. Take 1 lb. bag of dried chickpeas and put them in 2 quarts (8 cups) of water.
2. Bring them to a boil and let them boil for a few minutes.
3. Turn the heat off, moved them to a cooler part of the stove, and cover them.
4. Let them sit there for about an hour.
5. You can do another boil to cook them (these are just the instructions for a soak), but without doing this if they seems like a good consistency you can go ahead and roast them without the extra soak.
6. Put down aluminum foil, shiny side up, and sprayed it with cooking spray.
7. Use one tsp of garlic salt and about 3/4 tsp of regular salt and roast them at 350* for 30 minutes.
8. Definitely not like regular chickpeas, AWESOME.

__________________

CrockPot Crunchy Roasted Garbanzo Beans

The Ingredients.

--2 cans garbanzo beans (chick peas), drained and rinsed
--juice from one very small lemon
--1 t kosher salt
-- 1/4 t cayenne pepper

The Directions.

1. Drain and rinse your garbanzo beans, and dump them into the crockpot. Squeeze on the lemon juice, and add the salt and the touch of cayenne.
2. Toss well to distribute the flavors.
3. Prop the lid open of your crock to release the condensation.
4. Cook on low for 8-10 hours, or until the garbanzo beans have shriveled up and have a crunch.

Tuesday Talk

I am doing pretty well on this diet. I am enjoying the fact that I can be satisfied and make meals for my whole family, not one for them and a special one for me.

I do have one complaint though, I can't find any fat free cheese in this place. I might look to see if there are some soy cheeses that I like. I need to get some cheese. I am loving all my veggies. I make a veggie omelet for breakfast every morning. That and a nice cup of coffee starts my day off right. I am even drinking decaf. I do wish I had a set of scales though. I will be replacing the one that Princess Belle broke soon, because dieting without scales is driving me crazy.

WW Core Main Meals - Beef and Pork

Cola Roast

3 pounds bottom round roast (or whatever you want to use)
12 ounces of diet coke
2 beef bouillon cubes
2 cups chopped carrots
2 cups chopped celery
1 cup chopped onion
3 large potatoes chopped
2 teaspoons Montreal Steak Seasoning

Cut the veggies in fairly large peice (1-1.5")
Mix all together and put in crockpot. Cook 6-8 hours on low.
Delicious

Balsamic Pork Chops w/ Mushroom & Onions

4-6 lean pork chops, seasoned to taste
1 large onion, cut in rings
4-5 cloves garlic, chopped
1 cup of mushroom (or more)
1/2 cup balsamic vinegar
cooking spray or oil

Spray large frying pan (or use healthy oil) & preheat. Season pork chops to taste (I use salt, garlic powder & cayenne pepper). Brown well on both sides over medium heat until cooked through (about 5-7 minutes per side depending on size of chops - do not overcook). Remove from pan. Add onion rings, garlic & mushroom to pan & cook for 3-5 minutes, until softened. Return pork chops to pan and stir in balsamic vinegar. Cook for about 2 more minutes, stirring to coat chops & veggies.

Pineapple Pork Stir Fry
*Core plus points for sweet & sour sauce

16 oz lean pork tenderloin
1 small apple, chopped
1 small zucchini, sliced
1/2 red onion, chopped
1 c canned pineapple, drained, chopped
1/2 red bell pepper, chopped
1 clove garlic, diced
1/4 c sweet and sour sauce (points depend on brand used)
cooking spray (or healthy oil, & adjust to Core allotment)
brown rice, for serving

Cook rice according to package directions. Slice tenderloin into thin strips. Spray a nonstick skillet with cooking spray (or use healthy oil) and cook tenderloin until evenly browned on both sides. Remove. Spray again and saute fruits and vegetables until crisp-tender. Add pork and sweet and sour sauce. Stir fry for 1-2 minutes until fully coated and pork is cooked through.

Serve over rice

Lo Mein

4 tbsp lite soy sauce, divided
1/2 tsp grated orange rind
1 tbsp chopped garlic
2 tsp grated fresh ginger
1 tsp sesame oil (=less than 1 WPA per serving)
1/2 lb boneless pork tenderloin, trimmed and cut into thin strips
shoestrings) OR 1/2 lb other poultry, seafood, or meat of your choice
6 tbsp ff chicken broth
2 tbsp rice wine vinegar
1 pkt Splenda
1/2 lb whole-wheat spaghetti
2 tsp canola oil, divided
4 c thinly sliced green cabbage
1 red bell pepper
4 oz shiitake mushrooms, thinly sliced
1 c fresh bean sprouts
1/4 c cilantro leaves, for garnish

Preheat oven to 325*.

For marinade: combine 2 TBS soy sauce, orange rind, garlic, ginger, and sesame oil in a small bowl. Add pork (or substitute meat) to marinade, 30 minutes.

For sauce: combine chicken broth, rice wine vinegar, remaining 2 TBS soy sauce, and Splenda in another small bowl. Let stand.

Cook noodles and drain.

Heat 1 tsp of canola oil in large skillet or wok over high heat. Add pork (or substitute meat) and cook, stirring, 1 to 2 minutes. Reduce heat to medium-high. Add remaining 1 tsp oil to skillet. Add cabbage, bell pepper

Apricot-Glazed Pork Loin with Sweet Potatoes
*Core plus 3 points for WHOLE recipe

The sweet potatoes cook to nearly the consistency of mashed potatoes. Cherry or orange preserves would be great in this, too.

6 c cubed, peeled sweet potatoes (about 1.75 lbs)
1 c sf apricot preserves, divided (3 points)
1/2 tsp salt, divided
1 lb boneless pork tenderloin or pork loin, trimmed

Place sweet potatoes, 1/2 c preserves, and 1/4 tsp salt into a slow cooker. Toss well. Arrange tenderloins over sweet potatoes; sprinklewith 1/4 tsp salt. Spread 1/2 c preserves over tenderloins. Cover with lid; cook on high for 1 hour. Reduce to low and 7 hours or until pork and sweet potatoes are tender. Remove pork from slow cooker and slice. Serve pork with sweet potatoes and sauce. Serves 4

Apple-Crusted Pork with Sweet Potatoes

2 servings cooking spray
1 lb lean boneless pork chops or pork tenderloin
1/8 tsp salt, or to taste
1/8 tsp black pepper, or to taste
3 small sweet potatoes, peeled and cut into 1" pieces
2 medium apples, MacIntosh, cored and diced
1 c unsweetened applesauce
1 tbsp red wine vinegar
2 tsp Dijon mustard
1.5 tsp ground cumin

Preheat oven to 400*. Coat a shallow roasting pan with cooking spray. Season pork all over with salt and black pepper. Place veal in prepared pan and place sweet potatoes and apples alongside. Spray apples and sweet potatoes with cooking spray. In a small bowl, combine applesauce, vinegar, mustard, and cumin. Pour over pork. Roast pork until cooked through and sweet potatoes are fork-tender, about 40minutes. Let pork stand 10 minutes before slicing crosswise into thin slices. Serve pork with apples and sweet potatoes on the side. Yields about 3 oz. of pork and one cup of vegetable-fruit mixture.

Apple and Pork Stir-fry with Ginger

2 Tbsp. sugar free peach jam (0 points)
2 Tbsp. reduced sodium soy sauce
2 Tbsp. water
1/2 tsp. cornstarch
2 tsp. canola oil (or adjust for Core allotment)
1 Tbsp. finely minced fresh ginger root
1/2 pound (8 ounces) pork tenderloin, cut into thin strips
1 cup chopped red bell pepper
1 cup chopped green bell pepper
1 cup chopped yellow bell pepper
2 firm apples, such as Fuji or Gala, cut into one-inch pieces
1/2 cup scallions, thinly sliced
Freshly ground black pepper, to taste

In small bowl, combine jam, soy sauce, water and cornstarch. Set aside. In large non-stick skillet, heat sesame oil over medium high heat. Add pork and ginger and stir-fry until pork is browned and just cooked through, about 3-5 minutes. Transfer pork and ginger to bowl with slotted spoon. Stir-fry peppers and apples until peppers are crisp tender, about 3 minutes. Add pork back to skillet along with scallions. Stir-fry 30 seconds. Add jam mixture. Continue to stir-fry 30 seconds to one minute, or until sauce thickens. Season to taste with black pepper.

Aloha Pork Chop Skillet

2 tsp oil (or adjust for Core allotment)
4 bone-in pork chops (1-1/2 lb.)
1 medium each: red and yellow pepper, cut into chunks
2 cans (8 oz. each) pineapple chunks in juice
1/2 cup fat-free reduced-sodium chicken broth
1/4 cup Kraft Free Catalina Dressing
1-1/2 tsp. garlic powder
1-1/2 cups brown rice, cooked

Heat oil in large nonstick skillet on medium-high heat. Add chops; cook 5 min on each side or until browned on both sides. Add peppers, pineapple with its juice, broth, dressing and garlic powder; mix well. Bring to boil. Reduce heat to medium-low; simmer 5 min or until chops are cooked through (160°F.) Stir in cooked rice when very little liquid remains in pot.

*Would also be great with chicken

Tamale Pie for Two
This will easily double for larger families. The tamale topping on this is light and fluffy and complements the hearty beef filling underneath.

55 min | 15 min prep

SERVES 2

* 5 ounces extra lean ground beef
* 1/4 cup onion, small dice
* 2 tablespoons green peppers, small dice
* 1 small garlic clove, minced
* 1/2 cup diced tomato, canned with juice
* 1/2 cup frozen corn
* 1 teaspoon chili powder
* 3 tablespoons yellow cornmeal (divided)
* 1 pinch salt
* 1/2 cup nonfat milk or low-fat milk
* 1 egg white
* 2 tablespoons soy cheddar cheese (optional) or cheddar cheese, shredded (optional)

1. Pre-heat oven to 350 degrees.
2. In a non stick skillet, brown the ground beef and break it apart using a spoon. Add the onions and green peppers and garlic. Once the meat is cooked, drain off any excess fat. Alternately, transfer the contents of the pan to a plate lined with two paper towels, wipe skillet and return beef to pan.
3. After draining excess fat using either method, add the tomatoes, corn, chili powder and 1/2 tablespoon of cornmeal. Bring the mixture to a simmer. Transfer to a one quart casserole.
4. Place the milk, cornmeal and salt in a small saucepan and bring to a light boil. Reduce to a simmer and stir frequently until thickened. Alternately, you can cook the ingredients in a microwave and cook for 2 and 1/2 minutes, stirring every 30 seconds.
5. In a small bowl beat the egg whites by hand until foamy. Slowly add in the cornmeal, stirring to make sure it does not scramble the egg. Add the soy cheese/cheese if using.
6. Top the casserole filling with the cornmeal mush.
7. Bake for 25 to 30 minutes the top should be puffed and lightly browned

Tomato-Potato Stew

2 medium cooked red potatoes cut into 1/2 inch cubes
1 1/2 cup canned tomatoes Mexican style with green chilis
4 oz cooked pork tenderloin shredded

Boil or microwave potatoes until done. Drain potatoes and add to same pot or bowl. Add tomatoes and pork, mix thoroughly and heat through.

Grilled Pork with Arugula and Tomato Salad
Servings: 4

Ingredients
1 1/4 pound lean pork tenderloin, sliced into eight 1/2-inch pieces
1/4 cup fresh lemon juice, divided (about 2 small lemons)
1 Tbsp minced garlic, or 2 small chopped garlic cloves
3/4 tsp table salt, divided
1/2 tsp black pepper, freshly ground, divided
1 sprays cooking spray, nonstick
8 cup arugula, fresh
2 cup cherry tomato(es), halved, red and yellow varieties if possible
1 tsp balsamic vinegar
1 Tbsp olive oil, extra-virgin

Instructions

1. Place pork between 2 sheets of waxed paper and flatten by rolling over with a rolling pin a few times; place pork in a releasable zip-close plastic bag.
2. Add 2 tablespoons of lemon juice, garlic, 1/2 teaspoon of salt and 1/4 teaspoon of pepper to bag; seal bag and shake to mix and coat. Let marinate for at least 10 minutes but no more than 1 hour.
3. Off heat, coat a grill rack or stove top grill pan with cooking spray; preheat to medium-high heat. Grill pork until cooked through, flipping once, about 2 to 3 minutes per side.
4. Meanwhile, in a large bowl, combine arugula, tomatoes, remaining 2 tablespoons of lemon juice, vinegar, oil and remaining 1/4 teaspoon each of salt and pepper; toss to combine. Serve pork with salad on top. Yields 2 pork cutlets and about 2 1/4 cups of salad per serving.

Crockpot Barbecued Pork Chops

4 loin pork chops, 3/4" thick trimmed of fat
2 cans sauerkraut, rinsed thoroughly

Mix the following together to make BBQ sauce:
1 cup ketchup
2 cups hot water
2 T. Vinegar
1 T. Worcestershire Sauce
2 tsp. brown sugar (not core)
1/2 tsp. black pepper
1/2 tsp. chili powder
1/2 tsp. paprika

Combine "BBQ Sauce", frozen pork chops and sauerkraut in slow cooker. Cover. Cook on low 8 - 10 hours.

Super Swiss Steak in the Crock Pot

3 Tbs. all purpose flour
4 (4 oz) lean tenderized minute or cube steaks
1 (10 oz) can Healthy Request Tomato Soup
1 cup (8 oz) can stewed tomatoes, chopped and undrained
1 tsp. Worcestershire sauce
2 tsp. dried parsley flakes
1/8 tsp. black pepper
1/2 c. shredded carrots
1/2 c. chopped onion

Spray a slow cooker container with cooking spray. Place flour in a shallow saucer and coat steak pieces on both sides in flour. Evenly arrange coated steak pieces in prepared container.
In a medium bowl combine tomato soup and undrained tomatoes. Stir in Worcesterhire sauce, parsley flakes, black papper and any remaining flour. Add carrots and onion. Mix well to combine. Evenly spoon mixture over steak. Cover and cook on Low for 6 - 8 hours. When serving, evenly spoon sauce over meat.

Makes 4 servings: Each serving 274 Cal, 6 gm fat, 33 gm protein, 22 gm, carb. 476 mg sodium, 36 mg calcium, 2 g fiber.
Flex: 5 1/2 Points
Core: 1/2 - 1 Point
The only thing to count is the 3 tablespoons of flour at 3 points total.

Pork and Sauerkraut

Place ½ of a jar/bag of sauerkraut in the bottom of a crock pot. Place a boneless pork roast (any type) on top and cover with remaining sauerkraut. Cook on high for 4 hours or low for 8 hours. Serve over Core mashed potatoes.

Chili

Brown ground beef (Core acceptable) with a bunch of diced onions. Add to crock pot filled with diced tomatoes and tomato sauce. Add beans (if you like) and chili seasoning. Cook on low all day. Serve with Core-n bread, ff sour cream, and ff cheese.

Pot Roast

Add a 14 oz can of diced tomatoes to crock pot. Stir in 1 bottle of beer or 1 c. red wine (if desired) and ½ package of onion soup mix (or any dry soup mix that sounds good). Add lots of chopped onions, and stir. Add a beef roast (we like eye of the round best). Spoon sauce over roast. Cook on high for 4 hours or low for 8 hours. Serve with bulgur, mashed potatoes, brown rice, etc. (The beer/wine adds 2 points for the WHOLE thing, which would most likely be less than .5 pts per serving unless you’re really hungry!)

Beef Stew

2 TBSP olive oil (or other healthy oil)
1 small onion
3-4 stalks of celery
1 clove of garlic, diced
1 lb lean stew meat, rinsed and cleaned of any fat, cut into bite sized pieces
1 tsp Worchester Sauce
1 tsp Gravy Master (or browning sauce)
4 cups water (you can probably add more, but I didn't want to cook it all day)1/2 lb Carrots, chopped into bite sized pieces
2-3 large red potatoes, chopped into bite sized pieces
1 cup frozen, fresh, or canned green peas
2 TBSP cornstarch
Salt and pepper to taste

Add 1 TBSP olive oil to the bottom of a large pot (6-8 quart) and add onions, garlic and celery. While that is cooking on low/medium heat, clean and prepare meat. Add 2nd TBSP of olive oil to the pan, and add the meat cubes. Saute until brown around the edges. Add worchester sauce and gravy master and let the meat soak it up. When the pot is close to dry, add 4 (or more, depending on how long you want to cook this) cups of water. Add chopped carrots, potatoes and peas. Add salt, pepper and other seasonings to taste (basil, italian seasoning, montreal steak seasoning, parsley, etc - it usually changes for me depending on what I have on hand). Bring to a boil to cook some of the water out. Turn down to low/medium heat and simmer until flavors have mixed and most water is gone. Add cornstrach to a small amount of water, dissovle and add to the broth for desired thickness. Smashing some of the potatoes and peas will do a simmilar thing.

With 4 cups of water, makes 6 servings (1 healthy oil each).

Skillet Lasagna:

1 pound 93% lean ground beef
1 small onion, chopped
1 clove minced garlic
1-1/2 cups diced tomatoes, undrained
1 1/4 cups water
1 8-ounce can tomato sauce
1 tablespoon dried parsley flakes
1 teaspoon dried basil leaves
1 teaspoon dried oregano leaves
1 teaspoon salt
2-1/2 cups bow tie pasta, uncooked (for Core, use whole wheat
macaroni)
1 cup fat-free cottage cheese
1/4 cup grated parmesan cheese (ff if you can find it)
Dash basil, pepper, optional
Shredded fat-free mozzarella cheese (or use skim-milk mozzarella and
count WPAs)

In large skillet, brown beef with onions and garlic; drain. Add
tomatoes, water, tomato sauce, parsley, basil, oregano, and salt. Mix
well.

Stir in uncooked pasta. Bring to a boil, stirring occasionally.
Reduce heat; cover, simmer for 20 minutes or until pasta is tender,
stirring once.

Combine cottage and Parmesan cheese. Sprinkle in basil and pepper to
taste if desired. Drop cheese mixture by rounded tablespoons onto
pasta mixture. Cover and cook for 5 minutes. Sprinkle with shredded
mozzarella, if desired

Pork Chops alla Pizzaiola

2 tablespoons olive oil

2 (1-inch thick) bone-in pork loin center-cut chops (about 12 ounces each)

Salt and freshly ground black pepper

1 small onion, thinly sliced

1 (15-ounce) can diced tomatoes, in juice

1 teaspoon herbes de Provence

1/4 teaspoon dried red pepper flakes, or more to taste

1 tablespoon chopped fresh Italian parsley leaves



Heat the oil in a heavy large skillet over medium heat. Sprinkle the pork chops with salt and pepper. Add the pork chops to the skillet and cook until they are brown and an instant-read meat thermometer inserted horizontally into the pork registers 160 degrees F, about 3 minutes per side. Transfer the pork chops to a plate and tent with foil to keep them warm. Add the onion to the same skillet and sauté over medium heat until crisp-tender, about 4 minutes. Add the tomatoes with their juices, herbes de Provence, and 1/4 teaspoon red pepper flakes. Cover and simmer until the flavors blend and the juices thicken slightly, stirring occasionally, about 15 minutes. Season the sauce, to taste, with salt and more red pepper flakes. Return the pork chops and any accumulated juices from the plate to the skillet and turn the pork chops to coat with the sauce. Place 1 pork chop on each plate. Spoon the sauce over the pork chops. Sprinkle with the parsley and serve. Serves 2.

Carne con Chile Verde y Papas
2 cups diced stew meat or pork chops
1 cup water
1 medium onion
2 green chiles, roasted
1 small tomato
Garlic or garlic salt
2 medium potatoes
Salt and pepper, to taste
Simmer the meat in water in a frying pan until cooked. Dice onion, chiles and tomato; add with garlic to the meat. Cook about 20 minutes. Add more water if needed.
Dice potatoes and add to meat mixture. A tablespoon of flour may be added to thicken it. Add salt and pepper to taste. Simmer for 1 hour.
Delicious served burrito-style in homemade flour tortillas.
Makes 4 to 6 servings.
NOTE: If desired, you may add about 1 teaspoon comino (Cumin) when adding the
salt and pepper.

Core Tamale Pie

1 c yellow corn meal
2-¼ c cold water with added chicken bouillon (I used 2 cubes, you could probably use stock instead)
1 lb. 93% lean ground beef
1 medium onion, chopped
1 large green pepper, chopped
4 tsp canola oil
3 tsp chili powder
2 cloves garlic, chopped
1 tsp salt
Dash of pepper
1 (6 oz) can tomato paste
1 (10 oz) can Ro-Tel (mexican diced tomatoes)
1 (16 oz) can whole no-sugar-added kernel corn (with juice)
1 (16 oz) can dark no-sugar-added red kidney beans

Preheat oven to 350*.

Combine cornmeal, water and chicken bouillon in a medium saucepan; whisk or stir constantly over medium heat until slightly thickened. Spread in a 9 X 13-inch baking pan, sprayed with non-stick cooking spray. Set aside.

In a large skillet, brown beef, onion, green pepper, and canola oil. Add chili powder, garlic, salt and pepper, and stir well. Add tomato paste, Ro-Tel, corn, and kidney beans, and mix well.

Spread mixture evenly over the cornmeal mixture and top with 1 cup shredded soy or FF cheddar cheese. Bake for 20-25 minutes at 350 degrees.

Serves 8

Pumpkin Chili Mexicana
Estimated Times:
Preparation - 10 min | Cooking - 40 min | Yields - 6 servings

Pumpkin lends color and nutrients to this creamy Chili Mexicana. Onion, chile peppers, ground turkey and kidney beans seasoned with cumin and chili powder make a zesty and flavorful dish.


Ingredients:

• 2 tablespoons Core oil
• 1/2 cup chopped onion
• 1 cup chopped red bell pepper
• 1 clove garlic, finely chopped
• 1 lb. ground turkey (can substitute Core meat substitute or other lean ground meat)
• 2 cans (14.5 oz each) diced tomatoes, undrained
• 1 can (15 oz.) LIBBY'S 100% Pure Pumpkin
• 1 can (15 oz.) tomato sauce
• 1 can (15.25 oz.) kidney beans, drained
• 1 can (4 oz.) ORTEGA Diced Green Chiles
• 1/2 cup whole kernel corn
• 1 tablespoon chili powder
• 1 teaspoon ground cumin
• 1 teaspoon saltStuffed Cabbage Casserole

1 pound of 96% ff ground sirloin
1/2 cup instant brown rice
1 can of tomato soup
1/4 cup of water
4 cups of cabbage or cole slaw mix (there are 4 cups in one bag of cole slaw mix)
1 large onion chopped
1 clove of garlic minced
salt and pepper


preheat the oven to 400 degrees.

Brown the sirlion. Drain. Mix everything else into the sirloin. Pour into an ungreased casserole dish and cover. Bake for 45-60 minutes.

Stuffed Cabbage Casserole

1 pound of 96% ff ground sirloin
1/2 cup instant brown rice
1 can of tomato soup
1/4 cup of water
4 cups of cabbage or cole slaw mix (there are 4 cups in one bag of cole slaw mix)
1 large onion chopped
1 clove of garlic minced
salt and pepper


preheat the oven to 400 degrees.

Brown the sirlion. Drain. Mix everything else into the sirloin. Pour into an ungreased casserole dish and cover. Bake for 45-60 minutes.
• 1/2 teaspoon ground black pepper
Directions:
HEAT vegetable oil in large saucepan over medium-high heat. Add onion, bell pepper and garlic; cook, stirring frequently, for 5 to 7 minutes or until tender. Add turkey; cook until browned. Drain.

ADD tomatoes with juice, pumpkin, tomato sauce, beans, chiles, corn, chili powder, cumin, salt and pepper. Bring to a boil. Reduce heat to low. Cover; cook, stirring occasionally, for 30 minutes

Teriyaki Burgers

INGREDIENTS: (Serves 4)
1 pound ground beef (use extra-lean for less
fat)
2 tablespoons soy sauce—low sodium
A little bit of salt and liberal grinding of pepper
1/8 teaspoon ground ginger
1/4 cup quick cooking oats
1 egg
Worchestershire sauce

COOKING INSTRUCTIONS: Pre-heat oven or grill. Mix meat, soy sauce, salt, pepper, ginger, oats and egg. Shape ground beef into 4 nice-sized patties,
each about 1/2 inch thick. Splash worchestershire sauce on each patty. Grill patties until desired doneness.

NUTRITION per serving: 220 Calories; 14g Total Fat; Trace Dietary Fiber;

Mongolian Beef I

INGREDIENTS

• 1 tablespoon soy sauce
• 1 tablespoon cornstarch (add pts very minimal spread over recipe!)
• 2 cloves garlic, minced
• 1 pound beef round steak, cut into thin strips
• 3/4 cup water
• 2 tablespoons soy sauce
• 2 1/2 teaspoons cornstarch (add pts )
• 1/2 teaspoon white sugar (use splenda)
• 1 teaspoon red pepper flakes
• 2 tablespoons vegetable oil, divided (use olive oil)
• 2 carrots, thinly sliced
• 1 bunch green onions, cut into 2 inch pieces

DIRECTIONS

1. In a medium bowl, mix together 1 tablespoon soy sauce, 1 tablespoon cornstarch, and minced garlic. Stir in beef strips. Let stand for at least 10 minutes.
2. In a separate small bowl, mix together water, 2 tablespoons soy sauce, 2 1/2 teaspoons cornstarch, sugar, and red pepper flakes; set aside.
3. Heat 1 tablespoon of oil in a wok or skillet over high heat. Cook and stir beef in hot oil for 1 minute; remove, and set aside. Heat remaining tablespoon of oil in the same pan. Saute carrots and white part of green onions for 2 minutes. Stir in green parts of the green onion, and saute for 1 minute. Stir in sauce mixture and beef. Cook and stir until sauce boils and thickens.

Beef Peach Pie

"A meatloaf with a twist. The peaches add a sweet touch and go well with the ground beef." Original recipe yield: 8 servings.
Prep Time:10 MinutesCook Time:50 MinutesReady In:1 Hour Servings:8 (change)

INGREDIENTS:

* 1 pound ground beef
* 1 egg
* 1/2 cup milk
* 1/4 cup chopped onion
* 1 cup soft bread crumbs (I used 1 cup white cornmeal)
* 1 teaspoon salt
* 1 pinch pepper
* 1 (15 ounce) can sliced peaches, drained (I used 2 cans and the unsweetened version - you could probably use fresh peaches as well)
* 1 tablespoon vinegar (I doubled this for the sauce)
* 1 tablespoon ketchup (I doubled this for the sauce)
* 1/4 cup brown sugar ((I doubled this for the sauce and used a brown sugar supplement)

DIRECTIONS:

Preheat the oven to 350 degrees F (175 degrees C).

In a medium bowl, mix together the ground beef, egg, milk, onion, bread crumbs (cornmeal), salt and pepper. Press into a 9 inch pie pan like a crust. ***** meat all over using a fork.

Bake for 25 to 30 minutes in the preheated oven. Remove from the oven, and pour off any excess fat. Arrange the sliced peaches over the beef. Mix together the vinegar, ketchup and brown sugar, and spoon over the top of the peaches.

Bake for an additional 20 minutes. Let stand for at least 10 minutes before serving

Chile
- 1 lb lean ground beef
- 1 can black beans, drained
- 1 can tomato sauce
- 1 can diced tomatoes and green chiles, drained
- chili powder to taste
Brown the beef, dump in the canned stuff and powder and simmer for about 10-20 minutes

Wendy's Chili

2 lbs ground beef
1 (29 ounce) can tomato sauce
1 (29 ounce) can kidney beans (with liquid)
1 (29 ounce) can pinto beans (with liquid)
1 cup diced onions (, 1 medium onion)
1/2 cup diced green chili peppers (, 2 chilies)
1/4 cup diced celery (, 1 stalk)
3 medium tomatoes, chopped
2-3 teaspoons cumin powder
3 tablespoons chili powder
1 1/2 teaspoons black pepper
2 teaspoons salt
2 cups water

Brown the ground beef in a skillet over medium heat. Drain off the fat. In a large pot, combine the beef plus all the remaining ingredients, and bring to a simmer over low heat. Cook, stirring every 15 minutes, for 2 to 3 hours

Core Meatloaf

1-1/2 lb 93% or more fat-free hamburger
1 cup skim milk
3/4 cup oatmeal
1 egg
1 small onion, chopped
1 tbs. Worcestershire Sauce
1-1/2 tsp salt
spices to taste

Mix all ingredients. Spread in ungreased loaf pan (9x5x3 inches). Cook, uncovered, for approximately 1-1/2 hours.

Faim's Three Bean Chili w/ extra veggies

2 lbs lean ground beef (93% or better)
large onion, chopped
large bell pepper, chopped
large jalapeno, chopped
1/3 cup garlic, chopped
large zucchini, peeled & chopped fine
large yellow squash, peeled & chopped fine
1 cup baby carrots, chopped fine
1 can kidney beans
1 can pinto beans
1 can black beans
1 can crushed tomatoes (regular or Italian)
1 can tomato paste (small can)
chili powder, to taste (I use Mexene)
salt & red pepper, to taste

Season ground beef w/ salt & pepper. Brown over medium heat with either Pam spray or canola oil (adjust for Core allotment). After about 10 minutes, add all chopped veggies (onions through carrots) & continue to brown. Add very little water if needed, but continue to brown meat & veggies until onions are clear. Add the remainder of ingredients (don't drain beans) along with several cups of water. I never measure the chili powder - just add as much as you like. I like a strong chili taste. Cook over a low-medium heat for about an hour. Add water as needed, just get it to your desired consistency once it's cooked. I like it thick & hearty.

This chili is a fantastic way to sneak in a ton of extra veggies. It also freezes fabulously! I also like to add ff mozzarella, raw onion & picked jalapeno slices to my bowl when served.

Core London Broil

1 cup reduced sodium soy sauce
1 teaspoon fresh ground pepper
2 chopped chives
1 clove minced garlic
1 tablespoon toasted sesame seeds (1 pt over entire recipe)
1 teaspoon fresh grated ginger
2 tablespoons splenda

Put all ingredients in large ziplock bag and marinate meat for at least 3 hours, or overnight. This recipe is enough for 3 lbs of meat, and can be used on any meat. Grill meat and slice thin to serve.

Diet Coke Sloppy Joes

Sandwiches |
Ingredients

1 pound raw extra lean ground beef
1 medium onion(s)
1 1/2 Tbsp all-purpose flour
1 cup Coca-Cola Diet Coke
2/3 cup ketchup
2 Tbsp vinegar [/font]
1 Tbsp Worcestershire sauce
2 tsp dry mustard

Instructions

Brown beef and onion in a large skillet. Drain well. Stir in remaining ingredients as listed. Mix well. Cover and simmer for 30 minutes.

Ropa Vieja

* 1 1/2 cup fat-free, reduced-sodium chicken broth
* 1/4 cup apple cider vinegar
* 1 Tbsp ground cumin
* 1 tsp paprika, mild-flavored, preferably smoked paprika
* 1 tsp table salt
* 1/2 tsp black pepper, freshly ground
* 1/4 tsp cayenne pepper, or more to taste
* 3 pound raw lean flank steak, two 1 1/2-lb steaks, trimmed of any fat
* 2 medium red onion(s), thinly sliced into rings
* 2 large sweet red pepper(s), seeded, cored and chopped
* 2 medium apple(s), peeled, cored and shredded through the holes of a box grater
* 3 medium stalk celery, thinly sliced
* 3 medium garlic clove(s), minced
* 1/2 cup cilantro, leaves, packed, chopped

Instructions

* Whisk the broth, vinegar, cumin, paprika, salt, black pepper and cayenne in a 5- or 6-quart slow cooker. Submerge the meat, then add the onions, red peppers, apples, celery and garlic, making sure the vegetables are under, between, and over the steaks.
* Cover and cook on low until the meat is fork-tender, about 8 hours.
* Transfer the meat to a cutting board; set aside for 10 minutes. Shred the meat with two forks, pulling it into strands along the grain. Return to the slow cooker; stir in cilantro. Set the slow cooker on warm and serve within 4 hours. Yields about 1 1/4 cups per serving.

Beef Patties with Onion Gravy

Patties
1 lb lean ground beef(or could use turkey)
1 egg
1/2 cup rolled oats
1/2 envelope dry onion soup mix
1 tsp worcestershire sauce
1/8 tsp pepper

Gravy
1/2 envelope dry onion soup mix
2 cups water
2 tbsp flour(negligible points over the servings of the recipe)

Combine all patties ingredients. Mix thoroughly with your hands and shape into four oval patties. Spray a nonstick skillet with cooking spray and brown patties on both sides.
Add dry onion soup mix and 1 1/2 cups water to pan. Cover pan tightly and simmer for 20 mins. Remove patties to a plate.
In a jar, combine 1/2 cup water with flour. Shake well to combine. Stir flour and water mixture into onion gravy in skillet. Stir constantly with a whisk til it comes to a boil. Boil 1 minute.
Return patties to the pan.
Serve with mashed potatoes or cooked ww noodles.

Beef Patties with Onion Gravy

Patties
1 lb lean ground beef(or could use turkey)
1 egg
1/2 cup rolled oats
1/2 envelope dry onion soup mix
1 tsp worcestershire sauce
1/8 tsp pepper

Gravy
1/2 envelope dry onion soup mix
2 cups water
2 tbsp flour(negligible points over the servings of the recipe)

Combine all patties ingredients. Mix thoroughly with your hands and shape into four oval patties. Spray a nonstick skillet with cooking spray and brown patties on both sides.
Add dry onion soup mix and 1 1/2 cups water to pan. Cover pan tightly and simmer for 20 mins. Remove patties to a plate.
In a jar, combine 1/2 cup water with flour. Shake well to combine. Stir flour and water mixture into onion gravy in skillet. Stir constantly with a whisk til it comes to a boil. Boil 1 minute.
Return patties to the pan.
Serve with mashed potatoes or cooked ww noodles.

MACKTOWN CHILI

Recipe By :
Serving Size : 0
Preparation Time :0:00
Categories : Beef Chili

3 pounds beef tip round -- cubed
1 14 oz. can fat-free beef broth
1 14 oz. can fat-free chicken broth
1 8 oz. can tomato sauce
1 teaspoon tabasco sauce salt -- to taste

SPICE MIX:
8 tablespoons mild chili powder
2 tablespoons hot chile powder
3 tablespoons cumin
1 tablespoon garlic granules
1 tablespoon onion granules
1/2 tablespoon arrowroot -- optional

1. Brown meat; drain and add to pot with broths and tomato sauce.

2. Stir together ingredients for Spice Mix in a small bowl.

3. Add 75% of the spice mix to pot with meat and sauce; bring to boil; simmer 2 hours. Add tabasco and remaining spices; cook half hour more or until meat is tender. Add salt to taste.

Taco Soup

2 lbs ground beef (I use 3 lbs)
1 can whole kernel canned corn
1 can pinto beans
1 can dark red kidney beans
1 can Diced Rotel Tomatoes with Chilies
2 4-oz cans of Chopped Green Chilies
2 15 oz cans Stewed Tomatoes - diced or chopped. (I add an extra can)
1 packet of Hot Taco Seasonings (like Schilling - I use 1-1/2 packets) .
1 packet of Original Ranch Dressing mix ( I use 1-1/2 packets).
1 large diced onion (I used white - sweeter)
Some Garlic (minced or powder) to taste
12oz water.

** ff grated cheddar cheese ff sour cream and jalepenos on the side.

Cook the beef and onions and garlic completely in a large pan until the onions are translucent. (I boiled this as it is faster easier.)
Drain and set aside in a large bowl or back in the stockpot.
Mix in Taco and Original Ranch packets with the cooked beef and blend well. Place back in the large stockpot. Open up cans and dump into the stockpot...
DO NOT DRAIN !!!. Add water and stir well and simmer for about an hour or so - in order for the tomatoes to lose that acidy taste. - stir occasionally so as the veggies and meat do now settle to the bottom and scorch.

This freezes very well. I normally make a double batch or triple batches and sometimes 4x !

Serve with sliced avacados , ff cheese, ff sour cream and jalapenos on the side. This is a very forgiving recipe - "Play with it" as Aunt B says...
Cilantro is excellent in this -- or used as a garnish with the avacados.

BBQ Sauce using-Diet Cola or Root Beer

1 cup Diet Root beer or Diet Cola/Coke
1 cup ketchup
1/4 cup fresh lemon juice
3 tablespoons Worcestershire sauce
3 tablespoons Splenda
1/2 teaspoon ground ginger
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
optional-tbls SF maple syrup

> In a medium saucepan, combine the remaining ingredients; mix well and bring to
a boil over medium heat, stirring occasionally.
Reduce the heat to medium-low and simmer for 20 minutes until reduced by half.

Pasta

1. Boil whole wheat spaghetti noodles according to package directions
   
2. While they are boiling julienne some lean ham and saute it with some garlic in a non-stick pan that is sprayed with pam
3. To that add some fat free ricotta and some evaporated skim milk to thin it out and make a nice creamy sauce
4. Add some italian seasoning and salt and pepper, stir in the noodles to coat and served with a nice salad with fat free italian dressing.

Beef Stew

* 1 pound(s) lean beef round, cut into 1-inch cubes (London Broil)
* 1 spray(s) cooking spray
* 1 small onion(s), chopped
* 2 cup(s) mushroom(s), sliced
* 2 medium garlic clove(s), minced
* 2 large carrot(s), sliced
* 15 oz canned pinto beans, drained and rinsed, divided
* 1 1/2 cup(s) canned beef broth, divided
* 14 1/2 oz canned crushed tomatoes
* 1/2 tsp dried oregano, crushed
* 1/4 tsp dried thyme, crushed
* 1/2 tsp table salt
* 1/4 tsp black pepper
* 2 tbsp thyme, or 2 whole sprigs, for garnish (optional)

Instructions

* Place beef in a 5-quart slow cooker.

* Coat a 12-inch nonstick skillet with cooking spray. Add onion, mushrooms and garlic; sauté over medium-high heat for 5 minutes. Add onion mixture to slow cooker; add carrots.

* Place half of beans in slow cooker; place remaining beans in a blender. Add 1/2 cup of broth to blender and puree; spoon mixture into slow cooker. Add remaining broth, tomatoes, oregano, dried thyme, salt and pepper to slow cooker.

* Cover slow cooker and cook on high setting for 6 to 7 hours. Garnish with fresh thyme before serving. Yields about 1 1/4 cups per serving.

Cabbage Roll Casserole

1 lb. beef cooked and drained
1 head cabbage
1 can tomato soup
1 med. onion chopped
1 c. rice cooked
3 T worcestershire sauce
1 tsp. salt
1 tsp. pepper

Brown beef with onion and worcestershire sauce. Wash and chop cabbage. Place half the cabbage on the bottom of casserole dish. Top cabbage with 1/2 beef and rice. Repeat cabbage, then meat and rice. Mix can of soup with 1 can water. Pour over casserole , cover and bake at 350 for 1 hour. 6 servings, 7pts. each.


Beef Penne Pasta Casserole

This casserole with pasta and beef is sure to become a family favorite. It's also easy to prepare ahead and freeze for up to 2 months. When you're looking for a quick meal, just put it in the oven to bake.

Preparation Time: 20 mins
Cook Time: 35 mins
Servings: 6

Ingredients

1 pound dried whole-wheat penne pasta (any ww pasta shape should work) prepared according to package directions
8 ounces lean ground beef
1 small onion chopped
2 cups water
2 (6 ounces each) cans Italian tomato paste
1/3 cup red wine or water < use water
1 tablespoon MAGGI Instant Beef Flavor Bouillon
2 (8 ounces) cups FF shredded Monterey Jack cheese (I'd use ff mozzarella)

Directions
PREHEAT oven to 350° F.

COOK beef and onion in large saucepan, stirring occasionally, until beef is no longer pink. Add water, tomato paste, wine and bouillon; cook, stirring occasionally, for 10 to 15 minutes or until flavors are blended.

LAYER ingredients as follows in ungreased 13 x 9-inch baking dish: 1/2 pasta, 1/2 sauce and 1/2 cheese. Repeat layers; cover.

BAKE for 20 to 25 minutes or until heated through and cheese is melted. Season with salt.

FOR FREEZE AHEAD:
PREPARE as above; do not bake. Cover; freeze for up to 2 months. Thaw overnight in refrigerator.

PREHEAT oven to 350° F.

BAKE for 45 to 55 minutes or until heated through and cheese is melted. Season with salt.

Crockpot Hamburger Cabbage Casserole

6 cups shredded cabbage
1 pound 93% lean ground beef, browned and drained
1/2 teaspoon salt
1/4 teaspoon pepper
1 cup onion, chopped
1 cup brown rice
26 ounces tomatoe sauce
1 1/2 cups water
1/4 teaspoon basil
1/4 teaspoon seasoned salt

Place half of the cabbage in a crockpot. Put ground beef over the top. Sprinkle 1/4 teaspoon salt and 1/8 teaspoon pepper over the top. Evenly distribute onion, then rice over all. Top with remaining cabbage, salt and pepper. Combine tomato sauce, water, basil and seasoned salt; pour over cabbage. Cover and cook on high heat for 4-5 hours or until rice is tender or on low for 8-10 hours. Stir occasionally, and add water during cooking time, if it is too thick.

Serves 6; 1 1/4 cups heaping is 4 Weight Watchers points.

Eight Layer Casserole (8 Points)
can be made core

1/2 lb. lean ground beef
2 tbsp. imitation bacon bits
1 small onion, chopped
1 (15 oz.) can tomato sauce
1/2 cup water
1/2 tsp. chili powder
1/4 tsp. Salt
1/4 tsp. ground black pepper
2/3 cup long-grain rice
1 (8 3/4 oz.) can whole-kernel corn, drained
1/2 cup chopped green bell pepper

Crumble beef evenly over bottom of a 3 1/2 qt. slow cooker. Sprinkle with bacon bits, then onion. In a med. bowl, combine tomato sauce, water, chili powder, salt and black pepper; pour half over beef and onion layers. Sprinkle rice evenly over top, then corn. Top with remaining tomato sauce mixture, then bell pepper. Cover and cook on LOW about 5 hrs. or until rice is tender.

Per serving: 365 cal, 47g carb, 16g prot, 13g fat, 5g sat fat, 42mg chol, 1071mg sod
Makes 4-5 servings
Points per serving: 8

Inside Out Cabbage Rolls

1/2 med cabbage chopped < or bagged, shredded cabbage
2 T oil < or less
1 can Campbells condensed tomato soup < do not add water
1/2 pound browned lean ground beef, rinsed
2 cups cooked brown rice
Saute cabbage in skillet with oil. When tender combine with remaining ingredients and pour into casserole dish. Bake uncovered at 350 for 30 minutes.

Pizza Casserole

who doesn't like pizza!

1 lb lean ground beef
1/2 c. green peppers chopped
1 c. onion chopped
15 oz. tomato sauce- you may find pizza flavored
1 tsp. garlic powder
1/2 tsp. oregano
1/2 tsp. onion salt
1/4 tsp. Pepper
4 oz. ff shredded cheddar
2 oz. ff parmesan
1 c. canned mushrooms
4 1/2 oz. egg noodles uncooked- sub wheat (I will probably use wheat lasagna noodles)

Brown beef, green peppers, and onion. Add tomato sauce, garlic, oregano, onion salt and pepper, simmer for 15 min. Cook noodles. Pour sauce over noodles and sprinkle with cheddar and parmesan. Top with mushrooms. Cover and bake for 10 min. in 400 degree oven. Freezes well. 6 servings, 7 pts. each.

STUFFED MEXICAN PIE

Serving Size : 6
Categories : Bake Casserole Ground Beef Skillet

2 pounds extra lean ground beef -- cooked and drained
salt and pepper -- to taste
1/2 cup onions -- chopped
1/4 cup green pepper -- chopped
2 teaspoons chili powder
8 ounces fat-free cheddar cheese -- shredded
8 oz. can tomato sauce
1/2 teaspoon garlic powder
1/2 cup + 1 tablesoon fat-free sour cream
1 egg white -- beaten stiff

1. Place cooked meat, onion, pepper, sauce, garlic and chili powder in skillet. Simmer 8 to 10 minutes.
2. Spray 8x8 or 8x10 pan. Put meat mixture in pan.

3. Beat together cheese, sour cream and egg white and put on top of meat mixture. 4. Bake at 375° for 25 -30 minutes.

Source: "Low Carb Eating. com"
Per Serving (excluding unknown items): 521 Calories; 27g Fat (44.9% calories from fat); 46g Protein; 27g Carbohydrate; 5g Dietary Fiber; 111mg Cholesterol; 2366mg Sodium. Exchanges: 0 Grain(Starch); 6 Lean Meat; 4 Vegetable; 3 Fat; 0 Other Carbohydrates. NOTES : 6.5 carbs per serving

Tamale Pie for Two (Ww Core)

55 min | 15 min prep | SERVES 2
5 ounces extra lean ground beef
1/4 cup onions, small dice
2 tablespoons green peppers, small dice
1 small garlic clove, minced
1/2 cup diced tomatoes, canned with juice
1/2 cup frozen corn
1 teaspoon chili powder
3 tablespoons yellow cornmeal (divided)
1 pinch salt
1/2 cup nonfat milk or low-fat milk
1 egg white
2 tablespoons soy cheddar cheese (optional) or cheddar cheese, shredded (optional)

Pre-heat oven to 350 degrees.
In a non stick skillet, brown the ground beef and break it apart using a spoon. Add the onions and green peppers and garlic. Once the meat is cooked, drain off any excess fat. Alternately, transfer the contents of the pan to a plate lined with two paper towels, wipe skillet and return beef to pan.
After draining excess fat using either method, add the tomatoes, corn, chili powder and 1/2 tablespoon of cornmeal. Bring the mixture to a simmer. Transfer to a one quart casserole.
Place the milk, cornmeal and salt in a small saucepan and bring to a light boil. Reduce to a simmer and stir frequently until thickened. Alternately, you can cook the ingredients in a microwave and cook for 2 and 1/2 minutes, stirring every 30 seconds.
In a small bowl beat the egg whites by hand until foamy. Slowly add in the cornmeal, stirring to make sure it does not scramble the egg. Add the soy cheese/cheese if using.
Top the casserole filling with the cornmeal mush.
Bake for 25 to 30 minutes the top should be puffed and lightly browned.

Beef Stew - Crockpot

* 1 pound(s) lean beef round, cut into 1-inch cubes (London Broil)
* 1 spray(s) cooking spray
* 1 small onion(s), chopped
* 2 cup(s) mushroom(s), sliced
* 2 medium garlic clove(s), minced
* 2 large carrot(s), sliced
* 15 oz canned pinto beans, drained and rinsed, divided
* 1 1/2 cup(s) canned beef broth, divided
* 14 1/2 oz canned crushed tomatoes
* 1/2 tsp dried oregano, crushed
* 1/4 tsp dried thyme, crushed
* 1/2 tsp table salt
* 1/4 tsp black pepper
* 2 tbsp thyme, or 2 whole sprigs, for garnish (optional)

Instructions

* Place beef in a 5-quart slow cooker.
* Coat a 12-inch nonstick skillet with cooking spray. Add onion, mushrooms and garlic; sauté over medium-high heat for 5 minutes. Add onion mixture to slow cooker; add carrots.
* Place half of beans in slow cooker; place remaining beans in a blender. Add 1/2 cup of broth to blender and puree; spoon mixture into slow cooker. Add remaining broth, tomatoes, oregano, dried thyme, salt and pepper to slow cooker.
* Cover slow cooker and cook on high setting for 6 to 7 hours. Garnish with fresh thyme before serving. Yields about 1 1/4 cups per serving.

You can serve it over rice. And, I would ignore all the directions and just throw everything in the pot all at once.