Wednesday, November 12, 2008

Recipes Bonanza

Chicken Soup

1 TBSP olive oil
1 small onion
3 celery stalks
3 cloves garlic
6 cups water
1 lb chicken thighs - bones and skin in tact (for now), but remove any fat
3-4 carrots
1 small tunip
1 parnsip
1 large tomato or 1 container of cherry/grape tomatoes
fresh parsley
2-3 potatoes
salt and pepper to taste

Saute onion, celery and garlic in olive oil on medium heat until onions become translucent. Add water, chicken thighs, and salt/pepper to taste. While chicken is cooking, chop all remaining veggies and parsley, except potatoes. As each veggie is finished, add it to the soup. By the time all veggies are cooked, chicken should be cooked. Remove chicken from the broth, and remove skin and leftover fat. Cut chicken off the bone into bite-sized pieces. Put all meat and bones back into broth. Chop potatoes and add to the broth. Continue cooking for about 1 hour or until veggies tender and flavors mixed.

Makes 6-8 servings (1/2 healthy oil each). Freezes very well.

Add bulgar, couscous, barley or other grains if desired at the very end. Or, add ww egg noodles, but omit potatoes. Grains are not recommended if planning to freeze the soup.

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).

Fried Bulgar

This is a very versatile recipe and can be made with random meats and leftover/canned/frozen or fresh veggies. I eat it for lunch or a fast dinner a lot.

1/4 cup bulgar, cooked
1 tsp safflower
1 egg
meat (any kind - I like chicken personally)
minced onion and garlic (I used freeze-dried if I need something fast)
veggies (any kind)
diced pineapple
reduced sodium soy sauce
thai hot sauce (if desired)

Put safflower oil in pan and scramble egg. Break it up into little pieces. If veggies and pineapple are frozen, add them first. When veggies are thawed and starting to get tender, add bulgar. When bulgar begins to get brown, add soy sauce and hot sauce to taste. Eat as stand-alone meal, or as side dish.

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
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

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

Quick Bulgar cassarole:

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

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

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.

Garlic Lime Chicken

1 teaspoon salt
1 teaspoon pepper
1/4 teaspoon cayenne pepper
1/4 teaspoon paprika
1 teaspoon garlic powder
1/2 teaspoon onion powder
1/2 teaspoon thyme
6 boneless skinless chicken breast
2 tablespoons fat free margarine spread
1 tablespoons olive oil
1/2 cup chicken broth
4 tablespoons lime juice

In a bowl, mix together first 7 ingredients. Evenly sprinkle mixture on both sides of chicken breasts.

In a skillet heat fat free margarine spread and olive oil together over medium high
heat. Saute chicken until golden brown on each side, about 5 minutes on either side. Remove chicken and add lime juice and chicken broth to the pan, whisking up the browned bits off the bottom of the pan. Keep cooking until sauce has reduced slightly. Add chicken back to the pan to thoroughly coat and serve.

SERVING SUGGESTIONS: Serve with brown rice, steamed kale and baked
sweet potatoes.


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

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

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

Optional: chopped avocado, sliced black olives

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

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

Serving size: 2 tacos. 6 points for FLEXERS.

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

Golden Chicken with Spicy Refried Beans

2 teaspoons ground cumin
2 teaspoons ground coriander
1/4 teaspoon freshly ground pepper
1/4 teaspoon kosher salt
1 pound chicken tenders
3 teaspoons canola oil, divided
1 small onion, chopped
1 jalapeño pepper, chopped
2 15-ounce cans white beans, rinsed
3/4 cup canned diced tomatoes with green chiles or tomato salsa
1/4 cup shredded Monterey Jack or Cheddar cheese (fat-free, count POINTs or omit)

1. Combine cumin, coriander, pepper and salt in a medium bowl. Add chicken and toss to coat.

2. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add the chicken and sauté until golden brown and just cooked through, 2 to 4 minutes per side. Transfer to a plate and cover to keep warm.

3. Reduce heat to medium and add the remaining 1 teaspoon oil to the pan. Add onion and jalapeño and cook until beginning to soften, 1 to 2 minutes. Add beans, tomatoes (or salsa) and any accumulated juices from the chicken; cook, stirring often, until heated through, about 3 minutes. Transfer the bean mixture to a medium bowl and mash with a potato masher until creamy but still slightly chunky. Stir in cheese. Serve with the chicken.

Makes 6 servings.
Per serving: 205 calories; 5 g fat (1 g sat, 2 g mono); 37 mg cholesterol; 26 g carbohydrate; 22 g protein; 8 g fiber; 645 mg sodium.

Nutrition bonus: Fiber (31% daily value), Folate (30% dv).

Roasted Red Pepper and Fresh Mozzarella Couscous

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

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

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

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

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.


• 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 salt
• 1/2 teaspoon ground black pepper
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.

Greek Lentil Soup

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

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

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

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

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

Makes about 7 cups.

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.

Chicken and Broccoli with Penne

2 lb of boneless skinless chicken breast cut into strips
1 bag of broccoli (cut up broccoli florets that you microwave in bag)
1/3 - 1/2 box whole wheat pasta (depending on how much pasta you want to eat)
Minced garlic - add as much as you like.
A little bit of chicken broth (about 1/4 cup or less)
Olive oil

Cook pasta in a large pot as directed on box. While pasta is cooking, heat olive oil (about 2 tablespoons) and garlic in another skillet for about one minute. Add chicken and cook until browned then combine with cooked broccoli, cook for another couple of minutes. Add a little chicken broth to get the garlic off the bottom of the pan and to give it a nice flavor. I only added about 1/4 cup or less. Drain pasta and add a bit of olive oil (about 2 teaspoons). Add chicken and broccoli to pasta and stir.

I usually top with fat free mozzarella (or use veggie shreds) for a delicious Core dinner. I make this a LOT for lunch and scale down the portions.

Pumpkin Cookies
(They are almost core w/ the exception of the brown sugar splenda!! Of course they are only core if eaten in moderation!).

1/4c splenda brown sugar and 1/4c reg splenda
1 egg
1c unsweetened applesauce
1tsp vanilla
2 c oat bran (I used 2 c. fast cooking oatmeal)
1tsp baking soda
1tsp baking powder
1 tsp salt
1tsp ground cinnoman
1/4tsp nutmeg
1c pumpkin

Preheat oven to 350, mix all together and spoon onto sprayed pan, bake 10-15min, cookies are not hard, they are moist, soft cookies. YUM!!! The original recipe spreads as they bake but this one does not but they are great!-

Teriyaki Burgers

1 pound ground beef (use extra-lean for less
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;

Core Stuffing

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

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

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

Mongolian Beef I

  • 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
  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.
General Tsao's Chicken
makes 4 servings, 6 points each


3/4 cup canned chicken broth, reduced-sodium
2 Tbsp cornstarch
2 Tbsp sugar
2 Tbsp low-sodium soy sauce
1 Tbsp white wine vinegar
1/2 tsp ground ginger
2 tsp peanut oil (I use canola)
2 medium scallion(s), chopped
2 medium garlic clove(s), minced
1/2 tsp red pepper flakes, or 1 dried chili pepper, minced
1 pound uncooked boneless, skinless chicken breast(s), cut into 2-inch pieces
2 cup cooked white rice, kept hot (I use bulgar)


In a medium bowl, whisk together broth, cornstarch, sugar, soy sauce, vinegar and ginger; set aside.

Heat oil in a wok or large skillet over medium-high heat. Add scallions, garlic and pepper and cook 2 minutes. Add chicken and cook until browned all over, about 5 minutes.

Add reserved sauce and simmer until sauce thickens and chicken is cooked through, about 3 minutes.

Serve chicken and sauce over rice. Yields about 1 cup of chicken and sauce and 1/2 cup of rice per serving.

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)


* 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)


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

  • Italian Summer Squash Polenta Bake

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


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


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

    1 comment:

    Anonymous said...

    I recently came accross your blog and have been reading along. I thought I would leave my first comment. I dont know what to say except that I have enjoyed

    reading. Nice blog. I will keep visiting this blog very often.


    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.