Friday, October 3, 2008

WW Core - Lunches

Easy lunch ideas and/or quick things to grab on the way out the door!

Boiled egg
Pickles or olives
Prepared tuna salad (tuna, onion, celery, relish, boiled egg, apple)
SF Jell-o or pudding
Natural (unsweetened) applesauce
Carrot sticks
Pineapple or peach cups (in natural juices)
94%FF popcorn mini-bags

The new Light Progresso Soups that are 0 pts per serving are fabulous too!

Make a salad (with no lettuce) of broccoli, cauliflower, carrots, radishes, cucumbers, and sometimes a green apple too and top it with some spicy homeade salsa! YUMMY! You can also add canned chicken or tuna to the mix and have a nice filling meal!

Roast Beef Salad: Mixed Greens tossed w/thinly sliced lean Roast Beef, sliced avocado and applies, shredded fat-free mozzarella cheese, 1 tsp olive oil and balsamic vinegar

Baked Potato w/Veggies & Cheese: 1 large baked potato topped w/ steamed vegetables and fat-free cheddar cheese; and Peach

Salmon Patties
(makes about 3-4 patties)

1 170g can salmon drained (the smaller size)
pinch onion powder (can use real onion but I don't like the crunch)
1/4 cup quick oats
1/4 tablespoon lemon juice
dash salt
dash dried dill
1/2 tablespoon parsley flakes
1/2 egg

Spray a frying pan with Extra Virgin Olive Oil Spray and cook mixture like a pancake until each side is golden brown.

Try these with ketchup and veggies on the side.... pretty good lunch!

1 package frozen spinach cooked & drained
4 oz. cream cheese
1/4 t. nutmeg
4 T. FF Parmesan cheese.

Mix and heat.

1 medium chopped broccoli
1 c. ff shredded cheddar
Canadian Bacon
1 c. ffmayonnaise
2 T. vinegar
2 T. sweetener

Mix together broccoli, bacon and cheese. Mix together mayonnaise, vinegar and sweetener. Toss together vegetables and dressing. Chill.

2 thinly sliced medium zucchini
1 egg
1 T. prepared mustard
1/8 t. ground white pepper
1/8 t. ground nutmeg
1 thinly sliced green onion
1/2 c. grated FF cheese

Place zucchini in a colander or on towels to drain off the moisture. Combine the remaining ingredients. Add to the zucchini and mix well. Pour into a lightly oiled 2-quart casserole. Bake 350° for 40 to 45 minutes.

4 cups shredded, drained zucchini
2 eggs
1 t. salt
1/2 t. pepper
1 crushed garlic clove
1/2 c. FF Parmesan cheese
1/2 c. FF shredded cheddar cheese

Mix all ingredients except cheese. Place into a buttered baking dish. Sprinkle cheddar cheese over the top. Bake at 375° about 20 minutes. Serves 4. 4.5 gm carbs/serving

Lentil soup

Put 1 cup of lentils (red or orange) into 6 cups of bouillon and add some spices. I like 1 t of cumin and cardomon and 2 t of tumeric. Add 6 minced cloves of garlic and simmer for 45 to 1 hour.

Then put on rice, couscous, quinoa, what have you and add a bit of chutney.

You can cut some chopped up kale in just before it was done and it was great. This is enough for two.

Healthy Hummus

Great with pita and/or baby carrots and other veggies:

1 can garbanzo beans, drained, liquid reserved
1/2 t cumin
2 T lemon juice
3 cloves garlic, minced

Combine ingredients and ~1T of reserved bean liquid. Mix in blender or food processor for a smooth hummus or mix with a potato masher for a chunky texture.

Tangy Tuna Salad

2 small stalks celery, chopped
2 green onions, chopped
lots of dill pickles, chopped (I love pickles)
handful of frozen green peas
1 can tuna
roughly 2 T. Dijon mustard (I may have added more)
roughly 1/2 c. ff Miracle Whip

Mix together and chill. I ate it wrapped in large lettuce leaves. Mmm. It made at least 2 servings if you're really hungry, 3 if not.

Oil-Free Three-Bean Salad

1/3 cup white vinegar
3 tablespoons fat-free chicken broth
2 tablespoons white grape juice
2 tablespoons Splenda
1 teaspoon celery seeds
1 clove garlic -- minced

8 ounces canned cut wax beans -- drained
8 ounces canned cut green beans -- drained
8 ounces canned red kidney beans -- drained
1/2 cup finely chopped onions
1/2 cup chopped green bell peppers

  1. Dressing: In a small bowl, stir together the vinegar, broth, juice, sugar, celery seeds and garlic.
  2. Salad: In a large bowl, combine the wax beans, green beans, kidney beans, onions and peppers.
  3. Add the dressing.
  4. Gently stir till combined.
  5. Cover and chill in the refrigerator for 4-24 hours to blend the flavors, stirring often.
"This salad improves with age, has a tangy-sweet dressing"

Tuna/Avocado Salad

1 can of tuna (small)
1 avocado, diced
1/2 can of black olives, sliced
1/2 cup sliced celery
1/2 can Rotel, Mexican flavor with lime and cilantro
1 can kidney beans, drained
small amount of FF Miracle Whip


1 1/2 c. yellow cornmeal
1 1/2 tsp. baking powder
1/2 tsp. baking soda
1/2 tps. salt
1/3 c. Splenda {up to 1/2 cup if you like it sweet}
1c. fat free yogurt
1/2 c fat free sour cream
1 tbs. oil
2 eggs

Mix dry ingredients in a medium bowl. Mix liquid ingredients in a small bowl. Gently fold the wet into the dry. Pour into a 9" deep dish pie plate or a 9" square pan that has been sprayed with Pam.

Bake at 375 degrees for 25-30 minutes or until the edges are a golden brown and a toothpick inserted in center comes out clean.

Cut into 8 wedges.
Flex Points: 8 servings @ 2P each

*HINT: an idea for something different would be to omit one egg & stir in a small can of chopped green chiles.

Veggie Salad

Mix nf cottage cheese, add some chopped shallots, radishes, little chunks of tomatoes and peppers if you like those - add a dollop of ff sour cream, salt pepper..and stir!

Avocado-Cucumber Toss

1 tbs plus 1 tsp cider vinegar
1 tbs extra-virgin olive oil
½ tsp salt
¼ tsp pepper
1 cup cherry tomatoes, quartered
1 diced, peeled, avocado (about 1 cup)
2 cups chopped cucumber

Combine first 4 ingredients in a jar; cover tightly, and shake vigorously. Place tomato, avocado and cucumber in a bowl; add vinegar mixture, and toss gently to coat.

Serve immediately. Makes 4 servings.

Noodles in Sesame-Soy Sauce

1 tbs reduced-sodium soy sauce
½ tbs sesame oil
½ tsp Splenda
½ tsp white-wine vinegar
2 cucumbers, peeled and julienned
1 ½ cups hot cooked whole wheat vermicelli (I used linguine)
3 scallions, green part only, chopped
To prepare the sauce, in a small bowl, combine the soy sauce, oil, Splenda and vinegar.
In a large bowl, combine the cucumbers, vermicelli and the sauce; toss to coat. Transfer to a platter and sprinkle with scallions.

3 cups water
5 dashes cayenne pepper
dash salt
several dashes of butter buds (optional)
1 teaspoon granular splenda
1 cup cornmeal

i everything to the water and bring it to a boil. next i slowly add (while whisking) the cornmeal to the boiling water mixture. i remove the pan from the burner and let it sit just a few minutes.

preheat griddle (or frying pan) to 400*. spray griddle with butter flavored pam. drop cornmeal mixture by large spoonful onto griddle. spray spatula with butter flavored pam and use spatula to flatten each mound of cornmeal till it's really flat. (make your "cakes" as large as you want.) after i flatten my cakes, i spray them with the b flavored pam (just for good measure and taste) and salt them to taste. griddle them on both sides a long time. i'm thinking about 20 minutes maybe for each side.

these cakes can be used as buns for sandwiches or as tortillas for quesadillas. just experiment and see what you come up with. i'm open for suggestions. They are especially good with pinto beans, pot roast, just about anything.

you can also put finely chopped onion in them before griddling. other herbs, etc.... can be added, too, to give them some pizzazz.

Fluffier Cornbread

2 cups cornmeal
1/2 tsp baking powder
1/2 tsp salt
1/2 tsp baking soda
1 1/2 cups fat-free evaporated milk
2 eggs

Preheat the oven and the skillet to 450. In a large bowl mix the dry ingredients. In a smaller bowl mix the wet ingredients. When the oven is preheated, combine the wet & the dry, stirring until just mixed. Pull the skillet out of the oven, pour in the batter. Bake for 15-20 minutes.

Black Bean Avocado Salad

1 can black beans -- rinsed and drained
1 can Mexican style corn -- drained
1 1/3 cups avocado -- chopped and peeled
1 cup cucumber -- chopped and seeded
1 cup tomatoes -- chopped and seeded
1/2 cup green onions -- thinly sliced
1 small jalapeno pepper -- seeded and chopped
1 teaspoon lime juice
2 tablespoons cider vinegar
1 tablespoon olive oil
1 teaspoon ground cumin
1/2 teaspoon dried oregano
1/4 teaspoon salt
1/8 teaspoon pepper
  1. In a large bowl, combine the first eight ingredients.
  2. In a small bowl, whisk the dressing ingredients. Pour over salad and toss to coat.
  3. Cover and refrigerate for at least 1 hour before serving.
BLT Pasta Salad


3 2/3 cups cooked large shell whole wheat macaroni
4 cups cut-up tomatoes
4 Canadian bacon. Cooked and diced fine
3 cups thin sliced lettuce
1 teaspoon Splenda
2 teaspoons cider vinegar
1/2 cup fat free Mayo
1/3 cup fat free sour cream
1 tablespoon Dijon mustard
Salt & pepper to taste

In a large bowl mix together the shell macs, bacon, lettuce and tomatoes.
In a small bowl mix the Splenda, vinegar, mayo, sour cream and mustard.
Pour over the shell mac mixture, stir together and chill.



1/2 tablespoon garlic powder
1 large head cabbage
salt/pepper to taste

(you could also add sliced bell pepper and onion and ff margarine if desired)

preheat grill for medium heat and lightly oil grate.
cut cabbage into 8 wedges and remove the core.
place all the wedges on a piece of foil big enough to wrap the cabbage in. season to taste with garlic powder, salt/pepper.
grill over medium heat 30-40 minutes or till tender.


1 tablespoon olive oil
1 teaspoon cajun seasoning
1/2 teaspoon salt
1/2 teaspoon cayenne pepper
1 tablespoon worcestershire sauce
2 zucchinis cut into 1/2 inch slices
2 large white onions, sliced into 1/2 inch wedges
2 yellow squash cut into 1/2 inch slices.

in a small bowl, mix together olive oil, cajun seasoning, salt, cayenne, and worcestershire sauce. place zucchinis, onions, and yellow squash in a bowl and cover with the olive oil mixture. cover and marinate veggies in the fridge at least 30 minutes.
preheat grill for high and lightly oil grate.
place marinated veggie pieces on skewers or directly on the grill. cook 5 minutes or to desired doneness.


1 large zucchini
1/4 cup ff italian style dressing

slice zucchini into 1/4 inch slices. toss in a bowl with salad dressing.
place on hot grill and grill about 4 - 5 minutes or till nice grill marks appear and the zucchini is slightly limp. serve and enjoy.


10 oz chopped frozen spinach thawed
1/2 cup ff evaporated milk
1 teaspoon dried onion flakes
1/2 teaspoon garlic powder
salt/pepper to taste

in a blender or food processor, combine spinach and milk. puree till smooth.
transfer mixture to a medium saucepan and add onion flakes and garlic powder. set pan over medium heat and bring to a simmer. cook 5 minutes till thich. season with salt/pepper to taste.


cooking spray
3 cups frozen corn kernals thawed
1 green bell pepper sliced
1 red bell pepper, sliced
3 cloves garlic, minced
1/4 cup water
salt/pepper to taste

spray large skillet with spray (use olive oil if you prefer) heat over medium heat till hot. add corn, bell pepper, and garlic to skillet. spray generously with spray. cook, covered, over medium-low heat till veggies are tender and browned about 25 minutes, stirring occasionally.
stir water into skillet ; cook, covered, over low heat till water is absorbed. about 15 minutes. season to taste with salt/pepper.


layer these veggies and other ingredients in a casserole dish sprayed with pam.

green peppers
string beans

  1. drizzle 2 tablespoons oil on top. then top with a can of chopped chilies.
  2. bake at 350* for 1 hour.
  3. top with ff grated parmeson cheese.

1 fresh pineapple, peeled, halved, cored, and cut into 1/4 inch slices
freshly ground black pepper

generously spray skillet with non-fat spray (or use olive oil if trying to get in your daily fat)
add pineapple slices in one layer and cook over medium heat about 7 minutes till fruit renders its juices and begins to sizzle. turn the pineapple over and cook another 3 minutes. you may have to do this step in two batches.
sprinkle the fruit with pepper and place under broiler for about 30 seconds just to brown the edges.


1 pound broccoli
1 head cauliflower
preheat oven to 500*. wash and drain broccoli and cauliflower. pat dry and cut into florets. arrange florets in a single layer on a baking sheet and spray with pam. salt/pepper. turn broccoli/cauliflower over and spray with pam and salt and pepper again. roast turning once for 12 minutes or till just tender.

Chicken lunch
1 serving

1/2 precooked chicken
1/2 cup mushrooms
5 grape tomatoes cut in half
4-5 tbls balsamic vingear

Spray a pan with cooking spray.
Saute a little bit and add the balsamic vinegar for a few minutes until mushrooms are cooked and tomatoes are soft. Throw on a bed of mixed greens. Would be great with added onions!

Bean salad

1 can of corn niblets
1 can of black beans
drain both cans in a colender and rinse to get excess sodium off,Drain any water off.

1 red pepper, chopped fine
1/2 red onion, chopped fine
6 tsps good olive oil
juice of 1 lime

Core Spanish Rice

3 cups cooked brown rice OR bulgar
28 ounce can of diced tomatoes..with juice
1 can green chilis
1/2 cup chopped onion
1/2 cup chopped green pepper
1 packet of mexican mix(taco or any kind)

Simmer everything for about 20 min on low heat. You can add some chicken for a complete meal.

Buffalo Chicken Salad

Buy a box of pre-cooked chicken (Perdue) -- soak the chicken in your favorite hot sauce or wing sauce. I let this soak/marinate over night. An alternative is to cook boneless breasts/thighs in hot sauce, then let fully cool.

For the rest of the salad -- mix together cooked whole wheat past, celery, cukes, carrots and any other veggies you like. Dress this with fat free blue cheese dressing. When ready to server, top with the hot sauced chicken and mix all together.

I've made this with more pasta then veggies and the other way around. I like to have alot of veggies and less pasta - my preference.

Grains Casserole

5 medium carrots, thinly sliced
2 cups frozen corn, thawed
1 medium onion, diced
1 cup quick-cooking barley
1/2 cup bulgur
1/3 cup minced fresh parsley
1 teaspoon salt
1/2 teaspoon pepper
3 cups vegetable broth
1 can (15 ounces) black beans, rinsed and drained
1-1/2 cups (6 ounces) shredded reduced-fat cheddar cheese (count points or substitute fat free or soy cheese for core)

In a large bowl, combine the carrots, corn, onion, barley, bulgur, parsley, salt
and pepper. Stir in broth and beans. Transfer to a 13-in. x 9-in. x 2-in. baking
dish coated with cooking spray. Cover and bake at 350° for 50-55 minutes or
until grains are tender, stirring once. Sprinkle with cheese. Bake, uncovered,
3-5 minutes longer or until cheese is melted.

Corn Chowder

1 3/4 cups frozen corn -- thawed
3/4 cup fat-free chicken broth
1 small potato -- peeled and diced
1 stalk celery -- chopped
1/2 green pepper or sweet red pepper -- finely chopped
1/4 cup chopped onion
2 cups evaporated skim milk
2 tablespoons cornstarch

  1. In a blender or food processor, blend or process 1/2 cup of the corn and 1/4 cup of the broth till smooth.
  2. Set the corn mixture aside.
  3. Lightly spray an unheated med saucepan with no-stick spray.
  4. Add the potatoes, celery, green peppers and onions.
  5. Cook and stir over med heat till the onions are tender.
  6. Stir in the remaining 1/2 cup broth.
  7. Bring to a boil.
  8. Reduce the heat.
  9. Cover and simmer about 10 min or till the potatoes are tender.
  10. Using the back of a fork, slightly mash the potatoes against the side of the saucepan.
  11. In a custard cup, stir together 2 T. of the milk and the cornstarch till smooth.
  12. Then stir the cornstarch mixture into the corn mixture. Add to saucepan.
  13. Add the remaining milk and the remaining 1 1/4 cups corn.
  14. Cook and stir till bubbly and thickened.
  15. Cook and stir for 2 min more.
Spinach and Leek White Bean Soup

2 teaspoons olive oil
4 leeks, bulb only, chopped
2 cloves garlic, chopped
2 (16 ounce) cans fat-free chicken broth
2 (16 ounce) cans cannellini beans, rinsed and drained
2 bay leaves
2 teaspoons ground cumin
1/2 cup whole wheat couscous
2 cups packed fresh spinach
salt and pepper to taste

Heat olive oil in a large saucepan or soup pot over medium heat. Add the leeks and garlic; saute until tender, about 5 minutes. Stir in the chicken broth, cannellini beans, bay leaves and cumin. Bring to a boil, then reduce the heat to low, and stir in the couscous. Cover, and simmer for 5 minutes. Stir in spinach and season with salt and pepper. Serve immediately.

Venus de Milo Soup

1 lb veggie crumbles or lf hamburger
3 c water
5 c mushroom or beef broth
1 large onion, chopped
1 16 oz package frozen mixed veggies
1 16 oz can stewed tomatoes
1 8oz can tomato sauce
salt and pepper
3/4c quick-cooking barley

Add all ingredients except barley and bring to a boil. Reduce heat, cover, and simmer for 20-25 minutes. Add barley and cook for 15 minutes.

Black Bean Soup

1 1/4 cups salsa (mild or spicy, as preferred)
2 - 15 ounce cans black beans, drained
2 cups vegetable stock

Combine all ingredients in a large saucepan. Bring to low boil; then simmer for 20 minutes. Cool slightly and puree half of the mixture in a blender. Return to pot, mix well and serve.

Black Bean Soup
Servings: 4

• 2 -15 ounce cans black beans, drained and rinsed
• 1 1/2 cups fat free, low sodium chicken or vegetable broth
• 1 cup chunky (mild, medium or hot) salsa
• 1 teaspoon ground cumin
• 4 tablespoons fat-free or low fat sour cream
• 2 tablespoons chopped sweet red onion
In an electric food processor or blender, combine ½ beans, broth, salsa and cumin. Pulse until lightly pureed.
Mix the pureed bean mixture with remaining beans in a medium saucepan over medium heat until hot though out. To serve, ladle soup into 4 individual bowls and top each bowl with 1 tablespoon of the sour cream, and 1/2 tablespoon red onion.

Mulligatawny Soup

4 tsp olive oil
1 onion, chopped
½ carrot, chopped
1 celery stalk, chopped
½ green bell pepper, seeded and chopped
1 tart apple, peeled, cored and diced
¼ cup couscous
2 tsp curry powder
1/8 tsp ground mace or nutmeg
1 whole clove
2 cups low-sodium ff chicken broth
1 tomato, peeled, seeded and chopped
1 tsp fresh lemon juice
1 ½ cups diced cooked chicken breast
¼ tsp salt

In a medium nonstick saucepan, heat the oil. Saute the onion, celery, bell pepper and apple until softened, about 5 minutes. Stir in the couscous, curry, mace and clove; cook, stirring 1 minute; gradually stir in the broth. Add the tomato and lemon juice; bring to a boil, stirring occasionally. Reduce the heat and simmer, covered, stirring occasionally, 30 minutes. Add the chicken and salt; heat to serving temperature.

Broccoli / Cauliflower cheese soup
Core plus 1 cup = 1 pt.

20 oz. frozen broccoli florets
10 oz. frozen cauliflower florets
10 oz. frozen carots
6 tsp. chicken granules
1 tsp. dehydrated onion
12 oz. velveeta light cheese (comes in box of 16 oz., will have to cut off 4 oz.)

Boil all ingredients (except cheese) in 5 cups of water with chicken granules for 20 minutes. DO NOT DRAIN Mash veges, add cheese, stir until mixed. ENJOY.

White Bean Chili

Original Recipe:
1 Can White Beans
1 Can Rotel
1 Can Corn
1 Can Chicken (I use Swanson 98% FF Chicken Chunks)
  1. Put all ingredients in saucepan and heat.
  2. I add an additional can of white beans and cumin, chili powder, and garlic powder for some pizzaz.

1 can chicken broth
1 can black beans, drained
1 can corn, drained
1 can ff refried beans
1 jar salsa
optional, can chicken in water or cut up chicken breast

You just need a can opener! Open everything, put into a saucepan and heat. For a treat drop a dollop of ff sour cream and/or ff or soy shredded cheese on top.

Cream of Broccoli Soup
Servings | 4

1 medium onion(s), chopped
1 medium garlic clove(s), minced
2 pound broccoli, tough ends removed, stems and florets chopped
4 cup fat-free chicken broth, or vegetable broth
1 cup fat-free evaporated milk
1/2 tsp hot pepper sauce, or to taste
1/4 tsp table salt, or to taste
1/4 tsp black pepper, or to taste

Put onion and garlic in a 2-quart saucepan with 1/4 cup water and simmer until onion is soft, about 10 minutes; spoon into large pot. Add broccoli and broth to onion mixture and bring to a boil over high heat. Once boiling, turn down heat and simmer until broccoli is soft but still green, about 8 minutes. Do not cover pot while broccoli is cooking or it will turn gray.
Remove soup from heat and puree in batches in a blender until smooth. (Note: Be careful not to overfill blender; the hot liquid can splatter.) Add evaporated milk and hot pepper sauce, and season with salt and pepper. Yields about 1 3/4 cups per serving.

Creamy Chicken and Rice soup

olive oil
1 large onion chopped
1 large carrot chopped
couple of celery ribs chopped
8 cups ff chicken broth
2 cups cooked brown rice
1 cup cooked wild rice
1/4 tsp salt
1/4 tsp pepper
1 cup evaporated skim milk
2 large chicken breasts, chopped (boneless, skinless)

Cook rices per package instructions.

In a saucepan or soup pot, saute onion, celery and carrots in a bit of
olive oil. Cook until vegetables are tender. Puree 1/4 of mixture to
add thickness without using flour (add a bit of the broth to ease the
process, if desired). Mix puree and vegetables in a large stock pot,
and slowly add broth. Stir in chicken breast. Cook until chicken is
done, 10 minutes or so. Add rice, salt and pepper. Cook over medium
heat until bubbling and thickened. Stir in evaporated skim milk. Cook
for another 5 minutes. Yield: 2 1/2 quarts.

Spicy Black Bean Soup

Servings: 8
Preparation Time: 20 min
Cooking Time: 30 min
Level of Difficulty: Moderate
The key to thickening this soup without flour? Pureeing some of the beans before cooking it. You'll love the stick-to-your-ribs texture that results.

1 sprays cooking spray
1 medium onion(s), finely chopped
4 medium garlic clove(s), minced
45 oz canned black beans, undrained, divided (three 15 oz cans)
1/2 tsp red pepper flakes, or to taste
1 tsp ground cumin
14 1/2 oz fat-free chicken broth, or vegetable broth
10 oz canned tomatoes with green chilies, such as Rotel Tomatoes
11 oz canned yellow corn, drained
Coat bottom of a large stockpot with cooking spray. Add onion and garlic and cook, stirring frequently, until onions are soft but not brown, about 5 minutes.

Place one can of beans in blender; add sautéed onion mixture, red pepper flakes and cumin. Cover and blend on high until smooth, about 30 seconds. Pour mixture back into stockpot.

Place second can of beans and broth in blender and puree until smooth; add to stockpot.

Stir third can of beans (do not puree first), tomatoes and green chilies, and corn into stockpot. Bring to a boil, lower heat to medium and simmer for 20 to 25 minutes. Yields about 1 1/2 cups of soup per serving.
Vegetable Burger Platter (Take-to-Work)

1 item frozen vegetarian burger(s)
1 cup cooked barley
1 1/2 cup mixed vegetables (steamed, roasted or broiled; seasoned to taste)

Place the burger, barley and vegetables on a microwave-safe plate; heat at work. (TIP: Try any variety of Core sauces or condiments with this meal – black bean sauce, salsa, mustard, marinara sauce or teriyaki sauce.)

Greek Chicken Salad
Serves 2

1 package bagged romaine lettuce
1 (6-ounce) package grilled chicken strips
6 black olives, sliced
2/3 cup canned chickpeas (garbanzo beans), rinsed and drained
2 ounces regular or reduced-fat crumbled feta cheese
2 tablespoons olive oil
1 tablespoon balsamic vinegar

Divide salad evenly between two plates. Toss together remaining ingredients and serve.

Veggie Quiche Cups

10 ounces chopped frozen spinach
3/4 cup egg substitute
1/4 cup onion, chopped
1/4 cup red pepper, chopped
3/4 cup ff shredded cheddar cheese

Thaw spinach and squeeze out liquid. Combine spinach and remaining ingredients. Mix well, divide evenly in muffin tins. Bake 20 minutes at 350.

Soup & Yogurt: Black Bean Soup, Fat-Free plain Yogurt w/Splenda and sliced banana
(I used the Easy Black Bean Soup from SparkRecipes (quick and simple to make))

Easy Black Bean Soup

1 cup salsa
2 cans black beans, drained and rinsed
2 cups ff veggie broth
dash of cumin

  1. Put the salsa in the saucepan and heat through for 5 minutes. Add beans and broth and cumin to taste. Bring to a boil and simmer for about 5 minutes.
  2. Remove about 1/4 of the soup with lots of beans. Use a hand blender to blend the remaining soup until smooth (or put in your countertop blender). Return all soup to the saucepan and heat through.
  3. Serve with FF sour cream

Easy Pasta E Fagiole


Two 14.5 oz cans chicken broth
One 16 oz can diced Italian-style tomatoes
1 c white beans
1 c frozen mixed vegetables
1/4 c dry whole wheat couscous

In a large saucepan, combine the chicken broth, Italian-style tomatoes, white beans, frozen mixed vegetables, and whole wheat couscous. Bring to a boil; reduce heat and simmer for 10 minutes. Divide evenly among 4 large soup bowls.

Serves 4

Corn Cakes

1 1/2 - 2 cups cornmeal (not mix)
1/2 tsp salt
1 small chopped onion
1/2 can Niblets yellow corn
1 egg
skim milk

Preheat skillet or pan with butter flavor Pam. Mix all ingredients together, except milk. Add milk until cornbread/pancake consistency. Ladle cakes into skillet (mine made 7). Cook on both sides until golden brown. I was also thinking you could make these Mexican style (like Mexican cornbread). Add garlic powder, ff cheese, ff sour cream, and chopped jalapenos! I MUST try this soon!!!!

Crab Bake Au Gratin

1 lb. imitation crab meat
1/4 cup oatmeal
2 T FF Mayonnaise
1/2 small onion, diced
1 egg, beaten
2 tsp Worcestershire sauce
2 tsp horseradish
2 tsp mustard
1/2 tsp parsley flakes
1/8 tsp tobacco sauce
dash of salt
1 cup FF shredded cheddar cheese

Preheat oven 350*.

Combine all in bowl and mix well. Place in 8 x 8 glass baking dish
sprayed with Pam. Sprinkle FF shredded cheese on top and bake for 20

Serve w/veggies and baked potato.

Shrimp Kabobs

1 pound uncooked peeled deveined large shrimp, thawed if frozen and tails peeled.
1 cup fat-free Italian dressing
1 medium red onion, cut into 8 pieces
1 medium bell pepper, cut into 8 pieces
16 medium cherry tomatoes
16 small whole mushrooms

In shallow dish, place shrimp and dressing. Cover dish and refrigerate 30 minutes.

Heat coals or gas grill for direct heat. Remove shrimp from marinade; reserve marinade. On each of four metal skewers, alternately thread shrimp, onion, bell pepper, tomatoes and mushrooms, leaving 1/4 inch space between each piece.

Cover and grill kabobs over medium heat 6 to 8 minutes, turning frequently and brushing serveral times with marinade, until shrimp are pink and firm. Discard any remaining marinade.

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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.