Banana Cream Pie Shake (or ice cream)
1 c sliced frozen bananas
1 1/2 tsp sf/ff vanilla pudding mix
1 c skim or ff plain yogurt
splenda to taste (if using skim vs yogurt, you probably won't need any)
Blend well. Can adjust amount of liquid to desired consistency.
Delicious topped with ff reddiwhip and/or a few crushed teddy grahams for minimal points.
Cauliflower Poppers
4 c cauliflower, cut into grape-sized pieces
1/2 tsp ground cumin
1 tsp chili powder
salt, pepper & garlic powder, to taste
cooking spray
Preheat oven to 475 degrees. Place cauliflower in a bowl, spray with cooking spray (or use Core allotment of healthy oil) & add seasonings. Toss well to coat. Spread out on a flat baking pan lined with foil (easy cleanup) and sprayed with cooking spray. Bake until cauliflower is crisp-tender, for about 10 minutes, stirring halfway through.
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 Oatmeal Pancakes
1/4 cup oatmeal
1/4 cup cornmeal
1/2 tsp. baking powder
1/4 tsp. baking soda
4 packets splenda
1/2 cup ff plain yogurt
1 egg white
Makes 2 big pancakes. Flip quickly because they cook fast.
Shrimp Fried Rice
1 cup regular egg substitute
2 tsp canola oil
3 medium scallion(s), chopped
1 cup frozen peas and carrots, thawed
4 oz frozen salad-size shrimp, thawed under cold water
2 cup quick cooking brown rice, cooked
4 Tbsp low-sodium soy sauce
Instructions
Coat a wok or large skillet with cooking spray and heat until an added drop of water sizzles.
Scramble egg substitute in wok. Remove when cooked and set aside.
Add oil, scallions, peas and carrots and shrimp to the wok. Stir-fry for five minutes.
Add cooked rice, eggs and soy sauce. Stir-fry for about three minutes. Yields about 1 1/2 cups per person.
Baked Apple and Pear Chips
2sprays cooking spray
2 medium pears, Bosc, halved, cored
2 medium red apples, Gala, Red Delicious or Granny Smith, halved, cored
1/2 tsp ground cinnamon
2 Tbsp SPLENDA
Preheat oven to 325F. Coat 2 baking sheets with cooking spray.
slice pears and apples into 1/8 inch thick slices.
In a small bowl, mix together cinnamon and SPLENDA. Place fruit slices in a single layer on baking sheets and sprinkle with cinnamon mixture. Bake, rotating baking sheets halfway through, until crisp and lightly browned, about 30-45 minutes.
Butternut Squash Soup
Ingredients:
2 tsp olive oil
4 cups butternut squash, peeled and cubed
3 cups chicken stock
1 large carrot, chopped
1 large onion, chopped
Crushed garlic cloves, 2 or 3
Chopped fresh ginger, 1 or 1 T
Salt
Pepper
Bit of curry powder
Bit of nutmeg
Instructions:
Sauté onion in olive oil, 15 minutes
Add half broth, squash, carrot, simmer 15 minutes
Add rest of broth, spices, simmer 30 minutes
Puree in batches, adjust seasonings
Serve with dollop of yogurt or sour cream
Low Fat Carrot and Sweet Potato Soup
INGREDIENTS:
2 tsp olive oil
1 small onion, finely chopped
2 tsp cumin
2 tbsp curry powder
1 pound bag of baby carrots
1 pound sweet potatoes, peeled and cut into 1-inch pieces
3 1/2 cups fat-free, low sodium chicken or vegetable broth
PREPARATION:
Heat oil in a large Dutch oven and sauté onion until softened. Stir in cumin and curry powder and cook for 1 minute. Add carrots, sweet potatoes and chicken broth. Bring to a boil, then cover and simmer until vegetables are tender, about 20 minutes.
When cool, transfer vegetables to a blender and blend until smooth, working in batches. Return to Dutch oven to reheat.
Serves 6
Per Serving: Calories 146, Calories from Fat 21, Total Fat 2.3g (sat 0.3g), Cholesterol 0mg, Sodium 73mg, Carbohydrate 28.4g, Fibre 4.6g, Protein 2.9g
Apple Butternut Squash Casserole
1 large apple, sliced thin
8 oz. butternut squash, peeled and sliced ¼ inch slices
Layer in 9X13 inch pan
Mix:
½ T flour
¼ C brown sugar
¼ tsp salt
¼ tsp cinnamon
Dash of nutmeg
Stir in and crumble:
2 T butter
Sprinkle crumbled mixture over apple and squash slices
Bake at 350 F for 50 - 60 minutes
Apple Braised Chicken
2 tsp vegetable oil
1 pound chicken breast, uncooked, boneless, skinless, four 4-oz pieces
2 Tbsp all-purpose flour
1 large onion(s), sliced
2 medium apple(s), firm, cored and sliced
1 cup apple cider
1 cup fat-free chicken broth
1/2 tsp table salt
1/2 tsp ground ginger
2 tsp cornstarch
In a large, heavy-bottomed skillet, warm oil over high heat. Toss chicken with flour in a medium bowl, patting off excess. Place chicken in skillet and brown well on both sides. Remove chicken from pan and set aside.
Reduce stove temperature to low and add onion to skillet. Sauté, stirring often, until onion is tender and lightly browned.
Stir in apples, cider, chicken broth, salt, ginger and chicken. Bring to a simmer, cover and cook for 30 minutes. Use a slotted spoon to transfer chicken, onions and apples to a serving dish.
In a small bowl, whisk together cornstarch and 2 to 3 tablespoons of pan juices. Combine cornstarch mixture with remaining pan juices, whisking constantly. Simmer for one minute. Pour sauce over chicken and serve. Yields 1 chicken breast and about 3/4 cup of apple-onion mixture per serving.
Flavor Booster: Pears and chicken are an appealing combination. Substitute 2 ripe Bartlett or Comice pears, peeled, cored and diced for the apples, 1 cup sparkling pear cider for the apple cider and 1/4 teaspoon ground nutmeg for the ginger.
Roasted Bell Pepper Tomato Soup
·2 tsp olive oil
·2 medium garlic clove(s), minced
·1 medium onion(s), diced
·1 medium carrot(s), chopped
·1 1/2 tsp herbes de Provence (equal mix of basil, rosemary, thyme, bay leaf, savory and marjoram)
·14 1/2 oz ff reduced-sodium chicken broth
·20 oz canned crushed tomatoes
·1 tsp table salt
·1 Tbsp fat free creamer, such as fat-free 1/2 and 1/2 (I used ff milk)
·1/2 tsp black pepper
·3 medium sweet red pepper(s), or orange, sliced
·2 pkts SPLENDA No Calorie Sweetener
Instructions:
·Place peppers on a cookie sheet, and place under warmed broiler, turning until all sides are charred. When cooled, peel and seed the pepper.
·In a large pot, heat oil over medium-low heat. Add garlic, stir until fragrant, about 1 minute. Add onion and carrot. Cook until onion is tender, about 5 minutes.
·Add herbes de Provence, cook, stirring until fragrant, about 1 minute. Add peppers.
·Add broth and tomatoes. Bring to a boil. Cover; simmer for 25 minutes. Stir in salt, pepper, half-and-half and Splenda* No Calorie Sweetener. Purée in small batches; briefly reheat, if needed.
Yields 1 cup per serving.
Bourbon Chicken
4 Servings Core Recipe
2 lbs boneless chicken breasts , cut into bite-size pieces I don't cut into bite size pieces, I use 4-6 boneless skinless chicken breasts
1-2 tablespoon olive oil (I used one tbsp.)
1 garlic clove , crushed
1/4 teaspoon ginger
3/4 teaspoon crushed red pepper flakes
1/4 cup applesauce
1/3 cup Splenda
2 tablespoons ketchup
1 tablespoon cider vinegar
1/2 cup water
1/3 cup soy sauce
Heat oil in a large skillet.
Add chicken pieces and cook until lightly browned. Remove chicken.
Add remaining ingredients, heating over medium Heat until well mixed and dissolved. Add chicken and bring to a hard boil. Reduce heat and simmer for 20 minutes. Serve over hot brown rice and ENJOY.
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.
Oat Baked Onion Rings
Core Recipe
Servings | 4
Preparation Time | 12 min
Cooking Time | 45 min
Level of Difficulty | Easy
side dishes | Hurray - onion rings are back on the menu! We lightened up the ingredients and then baked them to achieve the flavor and texture of the deep fried original.
Ingredients
4 sprays cooking spray
2 large egg white(s)
1/2 cup fat-free sour cream
2 large onion(s), yellow, sliced into 1/4-inch-thick rounds and separated into rings
5 packet uncooked instant oatmeal, 1 oz each (about 2 cups total)
2 tsp garlic powder
1 tsp table salt
1/2 tsp dry mustard
Instructions
Preheat oven to 400ºF. Coat 2 large baking sheets with cooking spray.
In a large shallow bowl or dish, whisk together egg whites and sour cream. Add onion rings and turn to coat. Transfer onion rings to a large bowl and set aside.
In a small bowl, combine remaining ingredients. Sprinkle mixture over onions and toss to coat. Spread onions out on prepared baking sheets and lightly coat with cooking spray.
Bake until tender and golden, about 30 to 45 minutes. Yields half an onion per serving.
Fake Rotisserie Chicken
Ingredients
* 3-3 1/2 lbs chicken
* 1 small onion (optional)
* 1 small lemon (optional)
* tarragon or rosemary or your favorite herb
* soy sauce, if desired
Directions
1.Spray large crockpot with non-stick spray.
2.Form six pieces of aluminum foil into balls the size of a golf-ball and place in the pot.
3.Rinse the chicken thoroughly inside and out.
4.Rub your favorite seasonings both inside and out.
5.(I usually include a little soy for color.) Poke holes in the lemon and insert it in the cavity.
6.Insert the onion in the cavity.
7.Place the chicken on top of the foil.
8.Add nothing else.
9.Cover and cook on low for 8 hours.
WW Milkshake
Ingredients
* 1 cup skim milk or 1% low-fat milk
* 4 ice cubes
* 1 teaspoon vanilla extract (or almond extract) or instant coffee
* sugar substitute
Directions
1.Place all ingredients in blender.
2.Blend until all ice is crushed and milk shake is thick.
3.It really does become thick.
I add a little vanilla pudding (dry) to thicken it a little.
Quick Chocolate Pie
Ingredients Directions
* 1 (1 ounce) box fat-free sugar-free instant chocolate pudding mix (I think the Jell-O brand is the best)
* 2 cups nonfat milk
* 2 tablespoons Cool Whip Free
* 2 low-fat cinnamon graham crackers
Directions
1. Mix 1 box of pudding with milk. Whisk for 2 minutes and let stand for 5 minutes or refrigerate until you are ready to eat your pie.
2. Spoon 1/4 of pudding mixture into bowl. Crumble 1/2 graham cracker over the pudding. Top with 2 tablespoons Cool Whip Free
.
This makes great banana pudding too, just use vanilla pudding and add sliced bananas.
Greek Veggie Burger
Serves 1
Ingredients
* 1 Veggie Burger (I like Morningstar)
* 1 light stick of string cheese (count 1 point)
* 1 tsp ff feta cheese
Directions
* Heat burger as directed on package
* Slice string cheese and place on burger
* Sprinkle feta cheese on top
* Heat in microwave until string cheese is melted
* Enjoy with a salad
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.
AuntB's Core Chicken and Dressing
3 heaping cups of "Jenn's Core Cornbread" crumbs
1 heaping cup of diced cooked chicken
1 can (14.5 oz) ff chicken stock
1 teaspoon dried parsley flakes
1 heaping teaspoon poultry seasoning
1/2 teaspoon onion powder
1/2 teaspoon celery salt
1/2 teaspoon 'Maggi' brand instant chicken bullion
1/4 heaping cup of dry oatmeal
Mix everything together and let it sit while the oven preheats to 350. (about 10 minutes)
Pour the mixture into a glass pie pan, sprayed with a nonstick spray, smoothing the top and pushing down any exposed chicken pieces. (They can dry out if not down inside the dressing) Bake for 1 hour.
JENN’S CORE CORNBREAD
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 or make in muffin pans.
Core or if on Flex Points: 8 servings = 2 Pts. each
Better Buffalo Wings
Core or 3 (3.4) points
Serving Size : 6
1 tbsp paprika
2 tbsps hot sauce -- Tabasco, Texas Pete, etc.
1 tsp olive oil
12 ozs chicken breast, no skin, no bone, R-T-C -- sliced into strips
(about 3 halves)
3/4 c Fat-free ranch dressing
Combine paprika, hot sauce, and olive oil; add chicken and toss well
to coat. Marinate chicken in refrigerator, about 1 hour. Heat
broiler. arrange chicken on broiler pan and cook, five minutes or
until chicken is cooked through. Serve with dressing for dipping.
Per Serving : 137 Calories; 8g Fat (54.9% calories from fat); 13g
Protein; 3g Carbohydrate; trace Dietary Fiber; 35mg Cholesterol;
415mg Sodium. Exchanges: 0 Grain(Starch); 2 Lean Meat; 0 Vegetable;
1 1/2 Fat; 0 Other Carbohydrates.
I have made these several times. My DD loves them. Very spicey!
Yum!!! Enjoy.
CHEESY CHILI BAKE
Serving Size : 6 Categories : Cheese Ground Beef Oven
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 pounds extra lean ground beef
1/2 onion -- chopped
1 teaspoon chili powder
salt and pepper -- to taste
1 cup chopped mushrooms
1/4 cup chili peppers
3 cups fat-free cheddar cheese -- shredded
1. Brown ground beef with onions and mushrooms in a little butter. Drain. Add chili powder, salt, pepper and red sauce, and green chili peppers.
2. Let simmer about 15 minutes.
3. Put in a casserole dish, sprinkle with cheese on top and bake at 400 until cheese melts.
Source:
"Atkins-Recipe-Corner"
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 445 Calories; 26g Fat (53.4% calories from fat); 47g Protein; 4g Carbohydrate; 1g Dietary Fiber; 115mg Cholesterol; 510mg Sodium. Exchanges: 0 Grain(Starch); 6 1/2 Lean Meat; ½ Vegetable; 2 1/2 Fat.
CORE BAVARIAN PATTIES WITH SAUERKRAUT
1 1/2 pounds (CORE) ground beef
1/2 cup sugar free apple sauce
1/3 cup oatmeal
1/4 cup finely chopped onion, 1 small
1 large egg
1 teaspoon salt
1/2 teaspoon allspice
16 ounces sauerkraut, drained
1. Mix all the ingredients together except the sauerkraut. Shape the mixture into 6 patties, each about 3/4-inch thick. Brown the patties in a large skillet over medium heat, turning once. Drain off the excess fat.
2. Spoon the sauerkraut onto the patties. Cover and simmer for about 15 minutes.
MAIN DISH RECIPES
Beef Goulash
1 1/2 pounds ground beef, extra lean
1 medium onion, chopped
1 stalk celery, sliced
1 (16-ounce) can stewed tomatoes
2 cups water (1 tomato can)
1 (7-ounce) package uncooked whole wheat elbow macaroni (1 1/2 cups)
1 (6-ounce) can tomato paste
1 tablespoon Worcestershire sauce
1 teaspoon salt
1/2 teaspoon pepper
Cook and stir ground beef, onion and celery in 4-quart ovenproof Dutch oven until beef is brown; drain. Stir in remaining ingredients. Cover and bake in 350º oven until liquid is absorbed and goulash is hot, about 40 minutes; stir. 6 servings.
Black Bean and Corn Stew
4 tsp. olive oil
1 medium onion, chopped
4 garlic cloves, minced
2 tsp. ground cumin
1 can (4.5 ounces) chopped green chiles
2 cans (15 ounces each) black beans, drained and rinsed
2 cans (14.5 ounces each) diced tomatoes
salt
1 package (10 ounces) frozen corn
In a large saucepan, heat oil over medium heat. Add onion; cook until softened, 5 to 6 minutes. Add garlic and cumin; cook, stirring often, until fragrant, about 2 minutes more.
To the pan, add the chiles, beans, tomatoes and their juice, 2 cups water, and 3/4 tsp. salt. Bring mixture to a boil; reduce heat to medium-low, and simmer, partially covered, until slightly thickened, about 20 minutes.
In a blender or food processor, puree 2 cups of the stew. Return the pruee to the pan, and add the frozen corn; simmer until heated through, about 5 minutes. Serve hot. Garnish with ff cheese, ff sour cream, diced red onion, or chopped chives. 4 servings
Black Bean Lettuce Bundles
1 cup canned black beans
1/2 cup cooked corn kernels
1/2 medium sweet red pepper(s), seeded and chopped
4 medium scallion(s), sliced
1/4 cup cilantro, chopped
2 Tbsp fresh lime juice
1 tsp olive oil
1 tsp ground cumin 1 medium garlic clove(s), chopped 1/2 tsp table salt
1 head Boston lettuce, washed and seperated into leaves
In a medium bowl, mix the black beans, corn, bell pepper, scallions, cilantro, lime juice, oil, cumin, garlic and salt. Refrigerate, covered, until the flavors are blended, at least 1 hour.
Place a lettuce leaf on a work surface and fill with about 1/3 cup of the bean mixture; fold up burrito-style. Repeat, using all the bean mixture. 4 servings.
Blackened Chops with Pineapple Salsa
4 lean, boneless pork chops, 3/4-inch thick
1 cup chopped canned pineapple
1 medium red or green bell pepper, chopped
1 Tbsp. finely chopped onion
1 Tbsp. fresh lime juice
1 tsp. chili powder
1/2 jalapeño pepper, finely chopped
1/8 tsp. ground cumin
1/8 tsp. cayenne
Salt and pepper
2 tsp. chili powder
1 tsp. ground coriander
1/2 tsp. ground cumin
1/2 tsp. paprika
1/2 tsp. pepper
1/4 tsp. salt
1 tsp. canola oil
To prepare salsa, in a medium bowl combine pineapple, red pepper, onion, lime juice, 1 teaspoon chili powder, jalapeño pepper, 1/8 teaspoon cumin and cayenne. Season to taste with salt and pepper; set aside. In a small bowl combine 2 teaspoons chili powder, coriander, 1/2 teaspoon cumin, paprika, 1/2 teaspoon pepper and 1/4 teaspoon salt. Stir in 1 teaspoon oil. Rub the mixture all over the chops. Heat a large heavy skillet over medium-high heat. Cook chops for 5-6 minutes, turning occasionally, until evenly browned on both sides, and chops are just done. Serve chops with the salsa. Serves 4.
Broccoli and Cheese Soup
Cooking spray
1 cup chopped onion
2 garlic cloves, minced
3 cups fat-free, less-sodium chicken broth
1 (16-ounce) package broccoli florets
1 can fat-free evaporated milk
1/4 teaspoon black pepper
8 ounces light processed cheese, cubed (such as Velveeta Light) OR 8 ounces fat free shredded cheddar cheese
Heat a large nonstick saucepan coated with cooking spray over medium-high heat. Add onion and garlic; saute 3 minutes or until tender. Add broth and broccoli. Bring broccoli mixture to a boil over medium-high heat. Reduce heat to medium; cook 10 minutes.
Add evaporated milk to broccoli mixture. Cook 5 minutes or until slightly thick, stirring constantly. Stir in pepper. Remove from heat; add cheese, stirring until cheese melts.
Place one-third of the soup in a blender or food processor, and process until smooth. Return pureed soup mixture to pan.
Buffalo Chicken Pasta
1 pound whole wheat penne, uncooked
1 teaspoon paprika
1/2 teaspoon salt
1/2 teaspoon garlic powder
1/2 teaspoon black pepper
1 pound boneless, skinless chicken breasts, cut into 1/2-inch pieces
2 teaspoons canola oil, divided
1 teaspoon Tabasco sauce
1 cup sliced celery
1/2 cup chopped red onion
1 cup fat free mayonnaise
1/2 cup fat free blue cheese salad dressing
3/4 cup fat free skim milk
Prepare pasta according to package directions. While pasta is cooking, combine paprika, salt, garlic powder and pepper; sprinkle over chicken, stirring to coat. Add 1 teaspoon oil to a large skillet and heat over medium-high heat. Add chicken to skillet and sauté over medium-high heat, stirring frequently, until chicken is golden brown and cooked through, about 4 minutes. Add tabasco; cook 1 minute. Remove chicken from skillet. Add remaining teaspoon of oil to skillet; add celery and onion and sauté 2 minutes.
Combine mayonnaise, dressing and milk in a small bowl. Add to vegetables in skillet. Add chicken. Stir constantly and cook over medium-low heat until thoroughly heated. When pasta is done, drain and return to pot. Add contents of skillet to pot and mix well. Transfer to dish and serve immediately. 8 servings.
Cajun Chicken Pasta
8 ounces whole wheat pasta
4 boneless, skinless chicken breasts
4 tsp. Cajun seasoning
2 garlic cloves, minced
1 red bell pepper, coarsely chopped
1 green bell pepper, coarsely chopped
3/4 cup fresh mushrooms, sliced
2 scallions, chopped
1 can evaporated skim milk
1 tsp. dried basil
1/2 tsp. lemon pepper
1/4 tsp. salt
1/4 tsp. black pepper
1/4 cup grated Parmesan cheese (NOT A CORE ITEM - 3 WAP TOTAL)
Cook pasta according to package directions. Rub chicken breasts with Cajun seasoning. In a large skillet over medium heat, cook the chicken for 7 minutes on each side. Remove the chicken. Slice into strips across the grain; set aside. Add the garlic, red bell pepper, green bell pepper, mushrooms, and green onion to the skillet. Saute for 2 to 3 minutes. Reduce heat. Add the evaporated milk, basil, lemon pepper, salt, and ground black pepper. Heat until sauce has thickened, stirring frequently. Add the cooked pasta and chicken, toss, and heat through. Sprinkle with grated Parmesan cheese and serve. 4 servings.
Chicken Curry With Brown Rice and Peas
2 teaspoons olive oil
1/2 cup diced yellow onion
2 cloves garlic, minced
1 teaspoon minced fresh ginger1 pound skinless, boneless chicken breasts, cut into 1-inch pieces2 teaspoons curry powder
1/2 teaspoon ground coriander
1/2 teaspoon salt
1/4 teaspoon ground black pepper
1 cup reduced-sodium chicken broth
2 cups uncooked instant brown rice
1 cup frozen green peas
1/2 cup nonfat sour cream
2 tablespoons minced fresh chives
Heat oil in a large nonstick skillet over medium-high heat. Add onion, garlic and ginger and sauté 2 minutes. Add chicken and sauté 3 minutes, until golden on all sides.
Add curry powder, coriander, salt and black pepper to pan and stir to coat chicken. Add chicken broth and bring to a boil. Reduce heat to low and simmer 10 minutes, until chicken is cooked through.
Meanwhile, bring 2 1/4 cups of water to a boil in a medium saucepan. Add rice, reduce heat to low, cover and cook 8 minutes. Add green peas, cover and cook 2 more minutes, until liquid is absorbed.
Remove chicken mixture from heat and stir in sour cream and chives. To serve, spoon chicken mixture over rice and peas.
Chicken Paprikash
4 - 3-ounce skinless boneless chicken breasts
1/4 tsp salt
1/4 tsp freshly ground black pepper
2 tsp olive oil
1 cup chopped scallions
1 cup chopped red bell pepper
2 garlic cloves, minced
1 Tbsp. paprika
1/2 tsp dried thyme leaves
1 cup low sodium chicken broth
1/2 cup fat free sour cream
2 cups hot cooked brown rice
Sprinkle chicken with salt and black pepper; set aside. In large non-stick skillet, heat oil; add chicken. Cook 3-4 minutes on each side, until golden brown and cooked through. Remove chicken from skillet; keep warm. To same skillet, add scallions, red pepper and garlic; cook, stirring frequently, 4-5 minutes, until tender. Stir in paprika and thyme; cook, stirring constantly, 1 minute longer. Stir in broth; bring liquid to a boil. Reduce heat to low; simmer 5 minutes, until liquid is reduced by about half. Stir in sour cream; simmer 1-2 minutes, until heated through. To serve, spoon rice onto serving platter; top with chicken, then broth mixture. 4 servings.
Chicken Stir Fry
1/4 cup fat free Italian Salad Dressing
1 lb. boneless, skinless chicken breasts, cut into chunks
2 Tbsp. light soy sauce
1/4 tsp. ginger
1/8 tsp. dark sesame oil
2 Tbsp. Thai Chili Garlic Paste
1 cup frozen stir fry peppers and onions (red and green peppers and white onion)
1/4 cup shredded carrot
3/4 cup broccoli florets
Marinate chicken in Italian dressing for as long as you have (at least 4 hours, if possible). Cook chicken over medium high heat until all pink is gone. Add soy sauce, ginger, sesame oil, and garlic chili paste. Mix together. Add peppers and onions, broccoli, and carrots. Cook until all veggies are heated through. Serve over brown rice.
Crockpot Chicken and Rice
Spray crockpot with cooking spray. Place 6 frozen skinless boneless chicken breasts in bottom of crockpot.
Sprinkle with garlic salt and freshly ground black pepper; toss in 1 cup of brown texmati rice; add one small package of baby carrots; mix together a can of progresso chicken and vegetable soup and 1 cup of fat free sour cream and pour over all the stuff in the crockpot; cook on low 8 hrs.
Crockpot Mexican Chicken
2 cans niblets corn
2 chicken breasts, cubed
2 cans black beans
1 jar chunky salsa
1 cup grated, low fat, sharp cheddar
Lightly spray crock with cooking spray. Put corn in bottom of pot. Add chicken; pour in salsa and beans. Start it on high to get the chicken going, and then leave it on low the rest of the day (8-9 hrs.). Add the cheese just before serving. 8 servings.
Cornmeal Crusted Chicken
4 chicken breast halves, boneless/skinless
1/2 cup egg substitute
3/4 cup yellow cornmeal
1/2 teaspoon lemon pepper
1/4 teaspoon cayenne pepper
Dash of salt, if desired
1/4 cup grated fat-free Parmesan cheese
2 tablespoons lime juice
Rinse and drain the chicken breasts. Place one at a time in a large zipper-lock plastic bag. Leaving the bag unzipped, use a meat mallet to pound the chicken to 1/3 to 1/4 inch thick. Repeat with each remaining breast. This can be done ahead of time and the chicken stored in the refrigerator in the sealed bag.
Set two shallow bowls or pie plates on the counter. Place the egg substitute in one bowl, the cornmeal mixed with the lemon pepper, red pepper, salt, and cheese in the other bowl. Rub the chicken with the lime juice. Dip one piece of chicken at a time in the egg substitute and then coat evenly with the cornmeal mixture. If you have time, place on a wire rack to dry out a little.
Bake in a 400 degree F oven. Spray the pan and top of the chicken with cooking spray; turn halfway through cooking time. Serve with salsa if desired. 4 servings.
Easy Slow Cooker Pot Roast
2 lb. top round pot roast
salt and pepper
1 packet dry onion soup mix
1 can beef broth
8 oz. water
1-1/2 cup sliced carrots
1 cup coarsely chopped onion
1-1/2 cup cubed potatoes
1 stalk celery, chopped
Season roast with salt and pepper. Brown roast on all sides in a large nonstick skillet over high heat. Mix soup mix, broth, and water in slow cooker. Add roast, carrots, onion, potatoes, and celery. Cover and cook on low setting for 8 to 10 hours.
Five Cheese Spinach Quiche
1 serving cooking spray (5 one-second sprays per serving)
1 cup onion(s), yellow, sliced
10 oz chopped frozen spinach, thawed and well-drained
1 cup fat-free ricotta cheese
3/4 cup Kraft Free Shredded Cheddar Cheese, or other brand
2 slice Borden Fat Free Singles American Cheese, or other brand, torn 3 large egg(s), lightly beaten
1 tsp Dijon mustard
1 tsp dried oregano 1/2 tsp table salt
1/4 tsp black pepper
1/4 cup fat-free bleu cheese dressing
1/4 cup Kraft Non-Fat Grated Cheese Topping, or other fat-free parmesan cheese
Preheat oven to 375ºF. Coat a 9-inch nonstick pie pan with cooking spray.
Coat a large nonstick skillet with cooking spray and set pan over medium-high heat. Add onion and sauté until soft and golden, about 5 minutes.
Transfer onions to a large bowl and add spinach, ricotta, cheddar cheese, American cheese, salad dressing, eggs, mustard, oregano, salt and black pepper. Mix until well blended. Spoon mixture into prepared pan and smooth top with back of a spoon. Sprinkle with grated topping.
Bake until a knife inserted near center comes out clean, about 30 minutes. Let stand 10 minutes before slicing into 6 pieces. 6 servings
Ginger Lime Pork
1 pound pork tenderloin, partially frozen until firm
12 fresh asparagus spears, tough ends removed
4 medium carrots
2 tablespoons canola oil, divided
6 tablespoons low sodium fat free chicken broth
2 tablespoons lime juice
1/8 teaspoon salt
1/8 teaspoon black pepper
1 teaspoon finely grated fresh ginger root
1/2 teaspoon finely grated lime peel
Cut pork diagonally into 1/4-inch thick pieces. Cut each slice into thin strips. Set aside.
Slice asparagus diagonally into 1-inch long pieces. Cut carrots into 2-inch long julienne pieces. Heat 1 tablespoon oil over medium-high heat in a large skillet. Add carrots, cook 5 minutes, stirring often. Add asparagus; cook 1 minute more. Lower heat to medium low. Add 1 tablespoon broth. Cover and cook until vegetables are tender crisp (4-5 minutes). Remove.
Heat remaining oil in skillet over medium heat. Add pork. Cook and stir until no longer pink (3-4 minutes). Turn heat to low. Combine rest of broth, lime juice,salt, pepper, ginger and lime peel. Add to skillet. Heat through; return vegetables to skillet; toss lightly, heat one minute. Serve immediately. 4 servings.
Greek Lemon Chicken Thighs And Potatoes
1/2 cup fresh lemon juice
1/2 cup fat-free chicken broth
2 Tbsp olive oil
4 medium garlic clove(s), minced
2 Tbsp fresh oregano 1 serving cooking spray (5 one-second sprays per serving)
1 1/2 pound boneless, skinless chicken thigh(s), about 8 thighs
1 pound uncooked new potatoes, cut in half (about 10 small potatoes)
Place lemon juice, broth, oil, garlic and oregano in a large resealable plastic bag or medium glass bowl. Add chicken, seal bag or cover bowl, and marinate at least 2 hours or up to overnight in refrigerator.
Preheat oven to 350ºF. Coat a 9 X 11-inch pan with cooking spray. Place chicken and marinade in pan; add potatoes. Bake 60 minutes, or longer for softer potatoes. Yields about 2 chicken thighs and 5 potato halves per serving. 4 servings.
(Note: You may substitute boneless, skinless chicken breasts for the thighs but reduce the cooking time by 15 minutes.)
Hawaiian Pork Chops
4 (1/2 inch) lean pork chops
1 ( 8 ounce) can pineapple slices, drained and juice reserved
2 Tbsp. Brown Sugar Twin
1/2 teaspoon ground nutmeg
Pineapple juice from can
Preheat oven to 350E F. Place pork chops on baking dish that is lightly sprayed with cooking spray. Mix 2 tablespoons of the reserved pineapple juice with Brown Sugar Twin and nutmeg. Spoon half of the mixture over the pork chops. Top with pineapple slices and spoon remaining mixture over the pineapple. Cover and bake 30 minutes. Uncover and bake 20 minutes longer, occasionally spooning sauce over chops. 4 servings.
Herb Marinated Chicken Breasts
3/4 cup fat free mayonnaise
1/4 cup low sodium chicken broth
2 cloves garlic, minced
2 tablespoons green onion, finely chopped 2 teaspoons dried basil
1 teaspoon dried thyme
1 3/4 pounds boneless skinless chicken breast
Stir together mayo, broth, and seasonings. Pour mixture over chicken. Cover; refrigerate several hours or overnight. Drain, reserving marinade. Place chicken on greased rack of broiler pan. Broil 4 to 6 minutes on each side or until tender, brushing frequently with marinade. 6 servings.
Italian Chicken and Couscous
1 Tbsp. olive oil
2 cloves finely chopped garlic
1 can stewed tomatoes (separate tomatoes and juice)
1 lb boneless, skinless chicken, cut into bite size pieces
1 med onion separated into rings
1 1/2 tsp oregano
1/8 tsp pepper
1 1/2 cups chicken broth
1 medium zucchini, cut into bite size pieces
1/2 package couscous
Heat oil, and cook garlic for one minute. Stir in tomato juice, chicken, onion, oregano, and pepper; cook until chicken is done. Stir in broth and bring to a boil. Stir in zucchini, pasta, and tomatoes. Cover and let simmer until pasta is cooked.
Lime Grilled Chicken with Black Bean Sauce
3 Tbsp. fresh lime juice
2 tsp. oil (from list on Core Plan)
1/4 tsp. ground red pepper
4 garlic cloves, crushed
4 (4 ounce) skinless, boneless chicken breasts
2 cups water
1/2 cup diced red bell pepper
1 Tbsp. chopped red onion
1 cup drained canned black beans
1/2 cup fresh orange juice
2 Tbsp. balsamic vinegar
1/4 tsp. salt
1/4 tsp. black pepper
2 garlic cloves, crushed
Combine first 4 ingredients in a large zip-top plastic bag; add chicken. Seal bag; marinate in refrigerator 8 hours, turning bag occassionally.
Prepare grill. Remove chicken from bag, reserving marinade. Place chicken on grill rack coated with cooking spray; grill 10 minutes on each side or until done, basting occassionally with reserved marinade. Keep warm.
Bring water to a boil in a small saucepan; add bell pepper and onion. Cook 30 seconds; drain. Plunge into ice water; drain well.
Place beans and next 5 ingredients in a food processor; process until smooth. Pour bean mixture into a saucepan; cook over medium heat until thoroughly heated.
Spoon 5 Tbsp. black bean sauce over each grilled chicken breast. Top each with 2 Tbsp. bell pepper mixture. 4 servings.
Maple-Glazed Salmon
1 Tbsp. sugar free maple syrup
1 Tbsp. hoisin sauce
1 tsp. Dijon mustard
1/4 tsp. coarsely ground black pepper
2 (6-ounce) salmon fillets (about 1 inch thick)
Cooking spray
Preheat broiler. Combine first 4 ingredients in a small bowl; stir with a whisk. Place salmon, skin side down, on a broiler pan coated with cooking spray. Brush with maple mixture. Broil 10 to 12 minutes or until fish flakes easily when tested with fork, brushing with maple mixture after 5 minutes and again after 10 minutes. 2 servings.
Maple Mustard Barbecued Pork Chops
1/2 cup sugar free maple syrup
4 tablespoons, 1/4 cup, spicy brown mustard
1/4 medium onion, finely chopped
1/2 teaspoon allspice
1 teaspoon ground cumin
8 center cut boneless pork loin chops, 1-inch thick
Extra-virgin olive oil, for drizzling
Montreal Steak Seasoning
3 golden delicious apples, sliced across into 1/2-thick inch disks
Preheat grill pan or nonstick griddle pan over medium high heat. Preheat electric table top grills to high. Preheat oven to 350 degrees F.
Combine maple syrup, mustard, cider, onion, allspice and cumin in a small saucepan and cook together over moderate heat for 5 minutes until sauce begins to thicken a bit.
Coat chops lightly in oil and season with salt and pepper. Cook chops on hot grill pan or indoor grill 3 minutes on each side. Baste chops liberally with sauce, cook 2 or 3 minutes more. Transfer chops to a baking sheet. Baste again with sauce and transfer to a hot oven to finish cooking them. Bake 10 to 12 minutes, until your apples are ready to come off the grill pan.
Wash apples but do not core or peel. Coat apple slices with a drizzle of oil. Season with grill seasoning or salt and pepper. Cover grill pan or indoor tabletop grill with as many pieces of apple as possible. As the apples get tender, pull them off and replace with more slices. Apples should cook 3 minutes on each side, you don't want them too soft, just tender.
Platter chops with apples along side and serve. 8 servings.
Meatloaf
1 pound lean ground beef
1/2 cup old-fashioned rolled oats
1/2 medium onion, diced
1 large egg
1/2 teaspoon basil
1/2 teaspoon oregano
1 teaspoon italian seasoning
1/2 teaspoon dry mustard
1 teaspoon worcestershire sauce
1 teaspoon Splenda
salt and pepper
Preheat oven to 375. Mix all ingredients, except ketchup, thoroughly and put in sprayed loaf pan. Bake for 50 minutes. 5 servings.
Mexican Pork Chops
Four 4-oz boneless pork loin cutlets
1 green bell pepper, seeded and chopped
1 onion, chopped
One 14 1/2-oz can stewed tomatoes (no salt added)
2 cups fresh or thawed frozen corn kernels
1/2 c salsa
1-1/2 tsp dried oregano
1/2 tsp ground cumin (I didn't have any so didn't add it)
Preheat the oven to 350' F. Spray a large nonstick skillet with nonstick cooking spray; heat. Add the pork and brown 2 minutes on each side; transfer to a 3-quart casserole dish. Spray the same skillet with more nonstick cooking spray. Add the pepper and onion; cook, stirring as needed, until softened, about 5 minutes. Add the tomatoes, corn, salsa, oregano and cumin; cook, stirring as needed until heated through, about 2 minutes. Pour the corn mixture evenly over the pork. Bake, covered, until the pork is tender, bout 45 minutes.
Mexican-Style Chicken
1 Tbsp. chili powder
1 Tbsp. Splenda
2 Tbsp. salt-free Mexican seasoning
1 cup salsa
1 (14.5 ounce) can stewed tomatoes, coarsely chopped
Cooking spray
1 pound chicken breast tenders
1/2 (16 ounce) pkg. frozen pepper stir fry (about 2-1/2 cups)
1 cup frozen chopped onion
3 cups hot cooked brown rice
Combine chili powder, Splenda, and Mexican seasoning in a small bowl. Combine salsa and tomatoes.
Place a large nonstick skillet coated with cooking spray over medium-high heat until hot. Add chicken, and sprinkle evenly with chili powder mixture. Top with pepper stir fry and onion. Pour salsa mixture evenly over top. Bring to a boil; cover and reduce heat. Simmer 10 minutes or until chicken is done. Serve over cooked rice. 4 servings.
Moroccan Chicken Couscous
8 bone-in, skinless chicken breasts (about 2-1/2 pounds)
3 carrots, cut into 1-1/2 inch chunks
3 onions, thinly sliced
1 14.5 ounce can whole tomatoes, drained
1 15.5 ounce can chickpeas, drained and rinsed
1-3/4 cups chicken broth
3/4 cup water
1/2 tsp. ground ginger
1/4 tsp. ground tumeric
1/4 tsp. cinnamon
1/8 tsp. cinnamon
1/8 tsp. chili powder
salt and pepper
2 zucchini (about 1 pound), halved crosswise and quartered lengthwise
12 ounces couscous
1/2 tsp. salt
1/8 tsp. pepper
2 Tbsp. olive oil
In a Dutch oven, combine the chicken, carrots, onions, tomatoes, chickpeas, stock, water, ginger, tumeric, cinnamon, chili powder, 1 tsp. salt, and 1/8 tsp. pepper. Break up the tomatoes with a spoon. Bring to a simmer over medium heat. Cover, and cook for 15 minutes. Add the zucchini, and cook until the chicken is cooked through, yet still tender, about 15 minutes more.
Put couscous, 1/2 tsp. salt, and 1/8 tsp. pepper in a large bowl. Add olive oil, and stir with fork to coat evenly. Bring 2-1/2 cups water toa boil, stir one third into the couscous. Cover remaining water to keep it hot. Press couscous gently with the back of the fork. Cover with plastic wrap; let stand for 3 minutes. Repeat with remaining water in two additions. Break up any clumps with a fork or your fingers.
Serve the couscous in bowls. Spoon chicken, vegetables, and broth on top. 4 servings
Pork Chops with Creamy Dijon Sauce
4- 4oz. lean pork chops
1/2 tsp salt
1/2 tsp pepper
1/3 cup ff chicken broth
1-1/2 tbsp dijon mustard
1/3 cup ff evaporated milk
Sprinkle both side of chops with s & p. coat a large non-stick skillet with cooking spray. heat over medium heat until hot. Add chops to skillet and cook 3-4 minutes on each side or until browned. remove chops from skillet and keep warm.
Add broth to skillet, stirring to loosen brown bits. Combine mustard and milk. reduce heat and simmer 7 minutes or until sauce is slightly thickened. spoon sauce over chops. 4 servings.
Quick Chicken Chili
1 Tbsp. canola or extra virgin olive oil
10 ounces boneless, skinless chicken breast, cut in bite-size pieces
1-1/2 tsp. chili powder
1-1/2 tsp. cumin
2 14.5-ounce cans no-salt-added diced tomatoes
15-ounce can no-salt-added black or red beans
4.5 ounce can minced green chilies
1 cup yellow whole-kernal corn, frozen or canned
salt and cayenne pepper to taste
In a medium saucepan, saute chicken in oil over medium high heat for 3 minutes or until white. Stir in chili powder and cumin to coat chicken. Saute 3-4 minutes. Add remaining ingredients; heat through.
Salsa Chicken
Saute thin-sliced skinless chicken breast with olive oil, adobo, and salsa; serve over couscous.
Santa Fe Meat Loaf
1 large egg, lightly beaten
3 Tbsp. chopped onion
1 (10 ounce) can diced tomatoes with green chiles, undrained
1 (1.1 ounce) package Hidden Valley Ranch dip mix
1 (8.75 ounce) can whole kernal corn, drained
1/2 tsp. pepper
1 tsp. Worchestershire sauce
1-1/2 lbs. lean ground beef
1/4 cup Italian-seasoned breadcrumbs (NON CORE ITEM)
Preheat oven to 350 degrees. Combine egg, onion, tomatoes, dip mix, corn, pepper, and Worchestershire sauce in a large bowl. Crumble beef over vegetable mixture. Add breadcrumbs, and stir until well blended. Shape beef mixture into an 8x4 inch loaf and place in a pan coated with cooking spray. Bake for 1 hour. Cool 5 minutes. 6 servings
Santa Fe Skillet Casserole
1 lb. lean ground beef
1 cup chopped onion
1 cup chopped green bell pepper
1-1/2 cups uncooked instant brown rice
1-1/2 cups vegetable or beef broth
1/4 tsp. salt
1/4 tsp. black pepper
1 (14.5 ounce) can Mexican-style stewed tomatoes, undrained
3/4 cup shredded fat free cheddar cheese
Combine ground beef, onion, and bell pepper in a large nonstick skillet; cook over medium-high heat until beef is browned and vegetables are tender.
Add rice, broth, salt, pepper, and tomatoes. Cover, reduce heat, and simmer 5 minutes or until rice is tender and liquid is absorbed. Sprinkle with cheese and serve immediately. 6 servings.
Sausage and Rice Casserole
1/2 lb. 97% fat free breakfast sausage (such as Jimmy Dean) (NON CORE ITEM)
1 cup chopped onion
1 medium red bell pepper, chopped
1/2 cup thinly sliced celery
4 garlic cloves, minced
1/4 tsp. crushed red pepper
1 (10.75 ounce) can condensed, reduced-fat cream of celery soup, undiluted
1 (8 ounce) can sliced water chestnuts, drained
2 tsp. Worchestershire sauce
2 Tbsp. light soy sauce
1/2 cup frozen green peas
1 cup hot cooked long grain brown rice
Cook sausage over medium-high heat until browned, stirring to crumble; remove from pan. Add onion, bell pepper, and celery to sausage drippings; saute 4 minutes or until tender. Add garlic and crushed red pepper; cook 30 seconds. Add sausage, soup, water chestnuts, Worchestshire sauce, soy sauce, and peas; stir well. Bring just to a simmer; cover, reduce heat and simmer 10 minutes. Stir in rice; cover, remove from heat and let stand 2 minutes. 4 servings.
Smothered Chicken with Mushrooms and Onions
4 boneless, skinless chicken breast halves
2 cups low sodium chicken broth
1/8 cup cornstarch
2 Tbsp. olive oil
1/2 tsp. dried tarragon (or 1 Tablespoon chopped fresh)
1 large yellow onion, diced
1 large carrot, chopped into small-ish chunks
2 cups chopped mushrooms
Salt and pepper to taste
Spray a non-stick pan with cooking spray. When hot, but not smoking, add chicken breasts. Season with salt and pepper. Cook over medium heat until lightly browned, 2 minutes each side. Remove chicken from pan and set aside. Heat olive oil in pan. When oil is hot but not smoking, add onions, mushrooms and carrot. Cook until vegetables are soft and lightly browned, about 7 minutes. Sprinkle cornstarch over vegetables and stir until thoroughly incorporated, about 2 minutes. Add broth and tarragon. Bring to a boil. Reduce heat and stir until slightly thickened (usually less than a minute). Add chicken breasts, pushing down into liquid. Cover and simmer until chicken is opaque, about 10 minutes. Serve over steamed brown rice or potatoes. 4 servings.
Southwestern Slow Cooker Chicken and Potato Soup
3/4 pound uncooked boneless, skinless chicken breast(s), cut into 1-inch cubes
3 small sweet potato(es), or 2 medium, peeled, cut into 1-inch cubes
1 large onion(s), chopped
29 oz canned diced tomatoes, salsa-style wth chiles, undrained
14 1/2 oz fat-free chicken broth
1 tsp dried oregano
1/2 tsp ground cumin
1 1/2 cup frozen corn kernels, not thawed
Mix chicken, potatoes, onion, tomatoes, broth, oregano and cumin in a 4-quart or larger slow cooker (crockpot); cover and cook on low heat setting for at least 6 hours.
Stir in corn; cover and cook on high heat setting until chicken is no longer pink in the center and vegetables are tender, about 30 minutes. Yields about 1 1/4 cups per serving.
Spicy Beef Lettuce Wraps
1 lb. lean ground beef
1 cup chopped onion
1/3 cup chopped red, yellow, or orange bell pepper
1/3 cup chopped carrots
1/3 cup chopped bok choy
1/4 cup chopped water chestnuts
1/3 cup chopped mushrooms
1 tsp. thai chili garlic sauce
1 tsp. crushed red pepper flakes
1 Tbsp. light soy sauce
Bibb lettuce leaves
Cook ground beef, onion, bell pepper, and carrots over medium-high heat; cook until beef is browned and onion is soft, about 5 to 7 minutes. Add bok choy, water chestnuts, mushrooms, garlic chili sauce, and soy sauce, about 3 to 5 minutes. Serve with lettuce leaves. Spoon 1/2 cup of filling into each lettuce leaf. 4 servings
Spicy Black Bean Soup
1 serving cooking spray (5 one-second sprays per serving)
1 medium onion(s), finely chopped
4 medium garlic clove(s), minced
1/2 tsp red pepper flakes, or to taste
1 tsp ground cumin
45 oz canned black beans, undrained (three 15 oz cans) 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 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. 8 servings.
Spicy Chicken and Rice Soup
4 cups water
4 cups low-sodium, fat free chicken broth
1 pound boneless, skinless chicken breasts
1/4 tsp. sea salt
2 tsp. canola oil
3/4 uncooked brown rice
1 garlic clove, sliced
1 Tbsp. fish sauce
1 Tbsp. minced fresh ginger
1/4 cup sliced green onions
2 Tbsp. chopped fresh cilantro
1/4 tsp. freshly ground black pepper
2 tsp. canola oil
1/4 cup sliced shallots
Chili-garlic paste
Combine first 4 ingredients in a large saucepan, and bring to a boil. Cover, reduce heat, and simmer 45 minutes, or until chicken is tender. Remove from heat. Remove chicken from broth; cool chicken 10 minutes. Shred chicken into bite-size pieces. Skim fat from top of broth. Return chicken to broth.
Heat 2 tsp. canola oil in a small nonstick skillet over medium heat. Add rice and garlic; saute 3 minutes. Add rice mixture, fish sauce, and ginger to broth; bring to a boil. Cover, reduce heat, and simmer 25 minutes or until rice is tender. Stir in green onions, cilantro, and pepper.
Heat 2 tsp. canola oil in a skillet over medium-high heat. Add the shallots and saute for 3 minutes or until lightly browned. Sprinkle the shallots over the soup. Serve with chili-garlic paste.
Spicy Shrimp and Pepper Skillet
3 cups (about 10 ounces) frozen pepper stir fry, thawed
Cooking spray
1 Tbsp. olive oil
1 Tbsp. bottled minced garlic
1-1/2 pounds frozen peeled shrimp, thawed
1 Tbsp. low-sodium Worcestershire sauce
2 tsp. Creole seasoning
1/4 tsp. freshly ground black pepper
3 cups bot cooked brown rice
Place peppers in a colander and rinse under running water; drain well. Set aside.
Heat oil in a large nonstick skillet coated with cooking spray over medium-high heat. Add garlic and pepper stir-fry; saute 5 minutes or until peppers are tender.
Add shrimp and next 5 ingredients to pan; saute 5 minutes or until shrimp are done and mixture is thoroughly heated. Serve shrimp mixture over rice. 6 servings.
Steak with Rosemary and Arugala
2 Tbsp rosemary
3 medium garlic clove(s), halved
1 tsp table salt
1 pound lean sirloin beef, trimmed of all visible fat
1/8 tsp black pepper
2 bunch arugula, cleaned
In a mini food processor, combine rosemary, garlic and salt and purée into a course paste. Place a large nonstick skillet or grill pan over high heat.
Meanwhile, rub rosemary paste into both sides of steak. When skillet is very hot (give it at least 2 minutes), sear steak until browned, 3 to 5 minutes. Turn over and sprinkle with pepper. Cook until done to taste, 5 to 8 minutes for medium.Transfer steak to a cutting board. Let stand 5 minutes before thinly slicing across grain. Serve steak over arugula. 4 servings.
Sweet Potato and Ginger Soup
3 cups water
3 cups peeled, diced sweet potatoes
1/4 cup julienne-cut peeled fresh ginger
2 Tbsp. Splenda
3/4 tsp. salt
Bring water to boil in a large saucepan. Add remaining ingredients. Cover, reduce heat, and simmer 30 minutes. Place half of sweet potato mixture in a blender; process until smooth. Return pureed mixture to saucepan; cook over medium heat until thoroughly heated.
Three Bean and Pork Slow Cooker Chili
1 medium onion(s), chopped
2 medium garlic clove(s), minced
1 cup carrot(s), chopped
1 Tbsp chili powder, medium-hot
1 tsp dried oregano, crushed
1 medium jalapeno pepper(s), seeded and chopped or 1 canned chipotle pepper in adobo sauce, chopped
1/2 tsp table salt
1/2 tsp black pepper, freshly ground
2 pound lean pork tenderloin, trimmed of fat and cut into 1-inch chunks
15 oz canned black beans, drained and rinsed
15 oz canned kidney beans, drained and rinsed
15 oz canned pinto beans, drained and rinsed
1 cup canned tomato puree
29 oz canned diced tomatoes, with green pepper, celery and onion, undrained
6 oz canned tomato paste
Combine onion, garlic, carrots, chili powder, oregano, chilies, salt and pepper in a 5-quart (or larger) slow cooker. Stir. Add remaining ingredients. Stir again.
Cover and cook at HIGH setting for 6 to 8 hours. Yields about 1 cup per serving. (Note: Start the chili at a HIGH setting so the ingredients quickly reach a safe temperature. You can reduce the heat to LOW after 3 to 4 hours, if you prefer.) 10 servings.
Three Pepper Steak
1 (1 to 1 1/4 lb.) beef flank steak
1 yellow bell pepper
1 green bell pepper
1/4 tsp. salt
1/2 tsp. red pepper flakes
3 green onions, including some tops, chopped
2 tbsp. soy sauce
2 med. tomatoes, chopped
Trim all visible fat from steak. Place steak in a 3 1/2 qt. slow cooker. Remove stems and seeds from yellow and green bell peppers; cut into strips. Arrange bell peppers on steak. Sprinkle with salt. Top with red pepper flakes, green onions, soy sauce, and tomatoes. Cover and cook on low 6-7 hrs. or until steak is tender.
Tuscan White Bean Soup
2 tsp. olive oil
1 cup chopped onion
3/4 cup chopped celery
3/4 cup chopped carrot
1 garlic clove, minced
1 cup water
2 (19 ounce) cans cannellini beans (or other white beans), undrained
2 bay leaves
1 (15.75 ounce) fat free, reduced sodium chicken broth
1/4 tsp. black pepper
Heat oil in a large stockpot over medium heat. Add the onion, celery, carrot, and garlic and saute for 2 minutes or until soft. Add the water, beans, bay leaves, and broth; bring soup to a boil. Partially cover, reduce heat, and simmer soup for 20 minutes. Add the pepper. Discard bay leaves. 4 servings
Veggie Beef Bundles
2 cups julienned uncooked potatoes
1 lb lean ground beef
1 envelope onion soup mix
1/4 cup water
1 cup sliced mushrooms (fresh preferably)
1 package (9 ounces) frozen cut green beans thawed (or fresh cooked green beans)
salt & pepper to taste
Coat four pieces of heavy-duty foil (about 12 in. square) with nonstick cooking spray. Place 1/2 cup potatoes on each square. Shape beef into four patties; place over potatoes. Combine soup mix and water; spoon half over patties. Top with mushrooms, green beans and remaining soup mixture; add steak seasoning, salt, and pepper to taste.
Fold foil around meat and vegetables and seal tightly. Place on a baking sheet. Bake at 375 for 25-30 minutes or until meat is no longer pink and potatoes are tender. 4 servings.
White Chili
1 pound dry great northern beans, rinsed and sorted
4 cups chicken broth
2 cups chopped onions
3 garlic cloves, minced
2 teaspoons ground cumin
1-1/2 teaspoons dried oregano
1 teaspoon ground coriander
1/8 teaspoon ground cloves
1/8 teaspoon cayenne pepper
1 can (4-oz) chopped green chilies
1 pound boneless skinless chicken breasts, grilled and cubed
1 teaspoon salt
Place beans in a soup kettle or Dutch oven; add water to cover by 2 inches. Bring to a boil. Boil for 2 minutes. Remove from heat; cover and let stand 1 hour. Drain and rinse beans, discarding liquid. Place beans in a slow cooker. Add the broth, onions, garlic, and seasonings. Cover and cook on low for 7-8 hours or until beans are almost tender. Add the chilies, chicken and salt; cover and cook for 1 hour or until the beans are tender.
Yankee Pot Roast Dinner
1 serving cooking spray (5 one-second sprays per serving)
2 1/2 pound lean beef round, well trimmed (use boneless bottom round rump roast)
1/2 tsp black pepper
1/4 tsp table salt
2 large onion(s), sliced
1 3/4 cup water
1 packet onion soup mix
1 1/2 Tbsp balsamic vinegar, or red wine vinegar
1 tsp dried thyme
8 large potato(es), red, scrubbed and quartered (about 1 3/4 lbs)
1 pound baby carrots
1 Tbsp parsley, chopped (for garnish)
Preheat oven to 350ºF. Coat a Dutch oven (a large pot with a tight fitting lid) with cooking spray. Heat over medium-high heat. Sprinkle roast with pepper and salt. Place in pot and scatter onions around roast. Cook, turning roast and stirring onions occasionally, until roast and onions are browned, about 8 minutes.
Pour water into pot; stir in soup mix, vinegar and thyme and bring to a boil. Cover and cook 1 1/2 hours.
Place potatoes and carrots around roast; cover and bake until roast and vegetables are tender, about 2 hours more.
Remove one potato from pot and puree in a blender. Stir into gravy to thicken.
Transfer roast to a cutting board and slice against grain into 16 slices.
Serve with vegetables and gravy. Yields about 2 slices of meat, 1 cup of vegetables and 1/4 cup of gravy per serving. 8 servings
MISC. IDEAS
* Baked potato w/ ff sour cream and lean grilled steak topped with sauteed onions, green peppers and mushrooms.
* Couscous w/ garlic, topped with steamed zucchini and summer squash and grilled chicken.
* Gardenburger/hamburger topped with soy/ff cheese and stir fried onions, mushrooms, and green peppers.
* Chicken salad on fresh greens w/ sliced cucumbers, carrots, and green peppers.
* Tomato soup w/ ff cheddar cheese, ff sour cream, whole kernel corn, and couscous (combine soup, corn, cheeses and couscous; top w/ sour cream).
* Almost Enchiladas - Mix diced green chiles, chopped green onions, fresh cilantro, can of black beans, can of mexi-corn, Old El Paso enchilada sauce mix (prepared), roasted red bell pepper slices. Cook until heated through. Serve on thin slices polenta and top with ff cheese, ff sour cream, and more chopped fresh cilantro.
* Curried Vegetables - Cubed potato, cubed tomato, chopped onion, carrot rounds, chickpeas, green pepper strips all sauteed in a bit of broth and spiced up with curry powder. Serve over couscous with a dollop of ff plain yogurt.
* Chili Cheese Potato - Pour vegetarian chili with beans (homemade or acceptable canned) over a baked potato. Top with ff or soy cheddar cheese, ff sour cream and diced green onions.
* Tex Mex Meatloaf - Mix black beans, chopped onion, chopped green pepper, chopped seeded jalapeno, fresh cilantro, ground cumin, chili powder, oats and eggs or eggbeaters into ground lean beef or turkey. Top with salsa.
* Beef Stroganoff - Brown acceptable beef slices/bits/chunks; add some beef broth, chopped onions, chopped mushrooms, garlic, paprika, cook until beef and mushrooms are tender. Turn down heat and add ff sour cream, stirring until blended. Serve over whole wheat noodles.
* Chicken Provencale - Pangrill boneless skinless chicken breast; add diced yellow pepper, can navy beans, can diced tomato, snipped fresh basil (or dried), salt, pepper, let it cook down until chicken is cooked and sauce is saucy enough. Serve with brown rice, barley, couscous, or the like, if desired.
* Pinto Beans with Ham - Cook a can of pinto beans with diced lean ham, a little chili powder, oregano, ground cumin and garlic. Serve over polenta because we aren't baking any cornbread here.
* Asian Pork Noodles - Cook lean pork until it shreds (long time, low heat or slow cooker). Make a batch of whole wheat linguini. Mix the following: tblsp tomato sauce, tblsp soy sauce, tsp grated fresh ginger, 2 minced garlic cloves, 1/4 cup seasoned rice vinegar, tsp 5 spice powder. Thoroughly heat the mixture in a small pan stovetop. Mix the hot linguini with approx 1 cup shredded carrots, sliced green onions and fresh cilantro. Pour sauce over noodles and mix well. Shred pork on top of noodles and enjoy.
LAZY GIRL TAMALE PIE
This can be made in about two minutes (plus baking time of course):
Spray a baking dish with pam
Combine these ingredients in the dish:
A can of black beans (drained)
A can of corn (drained)
A can of diced tomatoes with jalapeno peppers
A package of Boca crumbles
Then mix together a cup and a half of corn meal, a little bit of eggbeaters or an egg, and enough water to make it spreadable. Spread this over the top and bake at 350 for about 30 minutes or so.
Serve with ff sour cream and hot sauce
MELANZANE PARMIGIANA
Recipe By :
Serving Size : 6
Preparation Time :0:00
Categories : Eggplant Oven
6 eggplants
2 tablespoons olive oil
2 13 oz. cans chopped tomatoes
2 cloves garlic -- crushed
salt and pepper -- to taste
2 1/4 cups fat-free cheddar cheese -- grated
1/2 cup fat-free parmesan cheese -- grated
1. Preheat the oven to 400°. Trim the eggplant and cut lengthwise into thick slices. Brush them with half the oil and place on 2 large cookie sheets. Roast at the top Oven the oven for 10 minutes on each side until golden and tender.
2. Place the tomatoes and garlic in a saucepan and bring to a boil. Reduce the heat and simmer for 10 minutes, then season with salt and pepper.
3. Spoon a little of the tomato into an ovenproof dish and top with a layer of eggplant and some of the cheddar. Continue with the layers, finishing with a layer of cheddar on top. Sprinkle over the parmesan and bake for 30 minutes until it is bubbling and golden.
Source: "Eating Light"
Per Serving (excluding unknown items): 269 Calories; 6g Fat (17.5% calories from fat); 22g Protein; 38g Carbohydrate; 13g Dietary Fiber; 16mg Cholesterol; 400mg Sodium. Exchanges: 2 1/2 Lean Meat; 6 1/2 Vegetable; 1 Fat; 0 Other Carbohydrates.
Mexican Lasagna (Core)
2 lbs uncooked boneless skinless chicken breasts
2 Tablespoons chili powder
1 Tablespoon ground cumin
1 small onion
14 oz can tomatoes with green chilies
1 cup Old El Paso Mild (or Medium) Taco Sauce
15 oz can black beans
8 pieces Whole Wheat Lasagna Noodles
16 Fat-free Cheddar Slices
Cook chicken breasts; cool, then fine shred or chop into small pieces (can use food processor). Mix with all other ingredients listed above the lasagna noodles.
Cook lasagna noodles according to package. Pam a 13 x 9 pan; place a small amount of mixture on bottom pan; then lay 4 noodles across (overlapping if necessary). Put ½ of the mix on top of the noodles, then 8 slices of the cheese to form a layer. Repeat with 4 more noodles, rest of mixture and last 8 slices of cheese.
Bake 30 – 45 minutes at 350 degrees until hot in center and cheese has melted on top.
Serve with Fat Free sour cream, salsa, or chopped tomatoes if desired.
6 servings at 6 points per serving or Core
Pork Chops with Dijon Cream Sauce
Yield: 4 Servings Preparation Time: 0 hrs 4 mins
Ingredients
1/3 cup fat-free half-and-half or fat-free evaporated milk
1 1/2 tbsp Dijon mustard
4 oz 4 boneless center-cut pork loin chops (1/2 inch thick)
1/2 tsp salt
1/3 cup fat-free, reduced-sodium chicken broth
1/2 tsp pepper-coarsely ground
cooking spray
Cooking Instructions
1. Trim fat from chops. Sprinkle both side of chops evenly with salt and pepper.
2. Coat a large nonstick skillet with cooking spray. Place over medium-high heat until hot. Add chops to skillet and cook 3 to 4 minutes on each side or until browned.
3. Remove chops from skillet and keep warm.
4. Add broth to skillet, stirring to loosen browned bits. Combine mustard and half-and-half: add to skilled. Reduce heat and simmer 7 minutes or until sauce is thickened slightly.
5. Spoon sauce over chops.
Salsa Pork Chops
from WW Quick Cooking for Busy People
1 cup medium or hot thick and chunky salsa
1 (15-ounce) can crushed pineapple in juice, undrained
1/2 cup chopped green onions
Cooking spray
4 (5 ounce) center -cut pork loin chops, trimmed
1. Combine first 3 ingredients in a bowl; set aside.
2. Coat a large nonstick skillet with cooking spray; place over medium high heat until hot. Add pork, and cook 4 minutes on each side or until browned. aDd salsa mixture to skillet; simmer, uncovered, 8 minutes or until pork is done, turning pork occaisionally. Yield: 4 servings.
Points: 6
Exchanges: 3 lean meat, 1 vegetable, 1 fruit
Per Serving:
Calories: 272
Carbohydrate: 21.6g
Fat :8.7g (saturated 2.9g)
Fiber: 2.1 g
Protein: 27.1g
Cholesterol: 73g
Sodium: 361mg
Calcium 49mg
Iron: 2.0mg
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