CORE Main Dishes

[aghiowa]

Here's where we can put main dishes, casseroles, meat dishes, etc.

[aghiowa]

These looked good. You'd have to count WPA's for the egg roll wrappers, but everything else is core.

* Exported from MasterCook *

Egg Rolls

Recipe By :
Serving Size : 18 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 teaspoon ginger
3/4 cup carrots -- shredded
2 medium garlic cloves -- minced
1 tablespoon soy sauce
2 medium scallions -- chopped
1 cup cooked chicken
1/4 teaspoon black pepper
1 small cabbage head -- shredded
18 egg roll wrappers
nonstick cooking spray

Preheat oven to 350.

Spray a baking sheet with nonstick spray.

Place cabbage in a microwaveable dish and cover.

Microwave on high till wilted, about 5-10 min.

Drain, and transfer to a large bowl.

Add ginger, carrots, garlic, soy sauce, scallins, pepper and chicken.

Mix well.

Arrange egg roll wrappers on a clean, dry surface.

Spoon 1/3 cup of cabbage mixture diagonally onto a wrapper, then fold one corner to cover filling.

Fold up both corners on the sides.

Moisten edges of remaining flap with water and roll up wrapper jellyroll style till sealed.

Transfer egg rolls to prepared baking sheet and coat with cooking spray.

Bake till golden brown, about 25 min.

Serve with sauce of your choice.

[aghiowa]

Here's one that might be good.

* Exported from MasterCook *

Healthy Homestyle Country Sausage

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 pound lean ground turkey
1 medium apple -- peeled, cored and finely shredded
1/2 cup cooked brown rice
2 tablespoons onion -- shredded
2 cloves garlic -- minced
1 1/2 teaspoons ground sage
1 teaspoon salt
1/2 teaspoon ground red pepper
1/2 teaspoon ground black pepper
1/2 teaspoon dried thyme
1/4 teaspoon ground allspice
snipped fresh parsley

In a large bowl, stir together the turkey, apples, rice, onions and garlic.

In a small bowl, stir together the sage, salt, red and black peppers, thyme and allspice.

Sprinkle the spice mixture over the turkey mixture.

Using your hands, mix till well blended.

Shape the turkey mixture into eight 1/2" thick patties.

Spray an unheated large skillet with no-stick spray.

Add the patties and cook over med heat for 4 min.

Turn the patties over and cook about 4 min ore or till they are no longer pink.

sprinkle with the parsley, if desired.

Description:
"this breakfast sausage is almost fat-free and tastes like it's fatty
counterpart"

[aghiowa]

* Exported from MasterCook *

Pork with Sauteed Apples & Sauerkraut

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
4 boneless center cut pork loin chops -- trimmed of fat
1/2 teaspoon salt
1/4 teaspoon pepper
2 teaspoons oil
3 Golden Delicious apple -- peeled, cored and cut into 1/4" thick slices
1/4 teaspoon cinnamon
1 cup sauerkraut -- drained
1/2 teaspoon caraway seeds

Sprinkle the pork with 1/4 t. salt and 1/8 t. pepper.

Heat 1 t. oil in large nonstick skillet over med heat.

Add the pork and cook 3 to 4 min on each side.

Transfer to a plate and keep warm.

Heat the remaining 1 t. oil in skillet.

Add apples and cinnamon.

Cook, stirring occasionally till the apples begin to brown, 3-4 min.

Add the sauerkraut, caraway seeds and the remaining 1/4 t. salt and 1/8 t. pepper.

Cook till the sauerkraut begins to brown, 2-3 min.

Serve with pork.

[aghiowa]

Mexicale Pie
Serves 6

1 pound lean ground beef or turkey
1 cup onion, chopped
1 clove garlic, pressed
1 teaspoon chili powder
salt and pepper to taste
1 teaspoon cumin
1 15-oz. can kidney beans, rinsed and drained
1 1/2 cups cooked brown rice
1 cup fat free cheddar cheese, shredded
3/4 cup skim milk
2 eggs, beaten

Preheat oven to 350 degrees.

In a large skillet, brown ground beef, garlic and onion
together over medium high heat, until meat is browned and
vegetables are tender.

Stir in chili powder, cumin and salt and pepper to taste. Cook
another minute or so.

Remove from heat and stir in beans, rice, cheese, milk and eggs.
Lightly grease a pie pan or 9 x 9” baking dish. Pour beef/rice
mixture into pan/dish. Bake uncovered for 25 minutes or until
done.

This is really tasty. I had it as leftovers - I mixed it in with bagged salad, and it had a good taco salad taste.

[aghiowa]

Crockpot Mixed Beans and Turkey Ham
Serves 6
1 cup dry beans - mixed, your choice
(white beans and black beans are good!)
water
3/4 cup carrots -- diced
3/4 cup celery -- diced
3/4 cup onion -- chopped
1 1/2 cups turkey ham -- chopped
2 14.5-ounce cans fat free chicken broth or vegetable broth
1 1/2 tablespoons parsley flakes
1/4 teaspoon thyme
1/2 teaspoon baking soda
salt and pepper, to taste-- after beans are cooked

In a crockpot, throw beans in and enough water to cover (should
have a clearing of 2 inches of water over the top). Cook beans
on high for four hours in crock pot (or until beans are tender).
Drain beans. Return to crockpot. Add remaining ingredients and cook 2-3 more hours until done.
Add more water as needed.

[aghiowa]

CORE Stuffed Peppers

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Take however many peppers you want, empty out and par-boil. Then mix ground sirloin, brown rice, onion finely chopped, whatever seasonings you like, and 1 can tomato soup. Fill peppers with mixture, then pour another can tomato soup over peppers and a little water. Cover and bake 300 for 2 hours. GREAT!!!!!!! You may have to adjust time based on size of peppers, I used giant ones!

[aghiowa]

Mexican Chicken and Rice Dinner
16 ounces chicken breast, no skin, no bone
1 cup salsa
2 cups instant brown rice
1 cup corn

1 1/3 cups water

Spray large skillet with cooking spray and heat over medium high heat; add chicken. Cook four minutes on each side or until chicken is cooked through. Remove chicken from the skillet.

Add water and salsa; stir and bring to a boil.

Stir in rice and corn. Top with chicken; cover and cook on low heat for 5 minutes or until rice is tender. Serves 6.

[aghiowa]

* Exported from MasterCook *

Green Pepper Steak

Recipe By : My Great Recipes
Serving Size : 5 Preparation Time :0:00
Categories : Beef Oriental

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
12 ounces London Beef Broil or lean beef -- cut in strips (C)
1/4 cup soy sauce, low sodium (C)
1 clove garlic -- minced (C)
1/2 teaspoon ginger (C)
1/2 cup green onion -- sliced (C)
3 cups red and green bell peppers -- cut in strips (C)
1 cup celery -- sliced (C)
2 tablespoons soy sauce, low sodium (C)
3/4 cup water (C)
2 medium tomatoes -- cut in wedges (C)

1. Combine soy sauce, ginger and garlic. Add beef and marinade for 2-24 hours.

2. In large non-stick skillet or wok sprayed with cooking spray add 2 tablespoons soy sauce and 1/4 cup water. Add beef and cook until done.

3. Add vegetables and all but 2 tablespoons water. Cook until tender crisp, about 10 minutes.

4. Mix enough cornstarch (C for the amount you need) with remaining water to thicken 'gravy' (no more than 1 tbsp is needed usually less). Add to pan and cook until thickened.

5. Add tomatoes and heat through.

Calories: 136.4
Fat grams: 3.8
Fiber grams: 2.0

W/W Points: 3


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__________________
Daydreams may be pleasant but accomplishments are more satisfying.

Kel
203.6/157.4/150

[aghiowa]

Chicken Avocado Swiss Melt
Ingredients:
4 chicken breasts
1 avocado - sliced
Kraft non-fat swiss cheese sandwich slices
Chef Paul Prudhommes Poulty Magic Seasoning Blend.

Sprinkle the chicken breasts with the seasoning blend and place in a covered dish. Bake chicken for 20 minutes in pre-heated oven (350 degrees). Remove chicken from oven and top each breast with 3-4 slices of avocado. Then place with one slice of cheese over each breast. Place uncovered dish under broiler until cheese is lightly brown (approximately 1 minute).
__________________
Spryng

[aghiowa]

One-Dish Rosemary Chicken and White Beans

2 tsp olive oil
1 1/2 tsp dried rosemary
1/4 tsp salt
1/4 tsp black pepper
8 skinless, boneless ckicken thighs (about 1 lb)
1 (14.5 oz) can stewed tomotoes, undrained
1 (15 oz) can navy beans, drained
1/4 cup pitted kalamata olives

1. Heat oil in lg skillet over med-high heat. Combine rosemary, salt, and pepper; sprinkle over one side of chicken. Place chicken in pan, seasoned side down; cook 3 min. Reduce heat to med; turn chicken. Add tomatoes and beans; cover and simmer 10 min or until chicken is done. Stir in olives.
__________________
Spryng

[aghiowa]

Onion-Mustard Crusted Pork Loin - 4 Points
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* Exported from MasterCook *
Onion-Mustard Crusted Pork Loin - 4 Points

Recipe By : Great American Recipes
Serving Size : 4 Preparation Time :0:00
Categories : Pork

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 pound pork loin (C)
3 tablespoons dijon mustard (C)
2 tablespoons soy sauce, low sodium (C)
1 clove garlic -- minced (C)
1/2 cup onion -- chopped (C)
1/2 teaspoon rosemary (C)
1 tablespoon olive oil (C - for the amount in each serving)

1. Place pork roast on a roasting rack in shallow pan.

2. In a small bowl combine the mustard, soy sauce, garlic, onion, rosemary and olive oil.

3. Spread mixture over entire pork loin.

4. Roast uncovered at 350 degrees F for about 1 3/4 hours. Coat with any extra mixture during cooking.

Calories: 184.1
Fat grams: 9.5
Fiber grams: 0.5

W/W Points: 4

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__________________
Daydreams may be pleasant but accomplishments are more satisfying.

Kel

[aghiowa]

Herbed Pepper Steaks - 4 Points
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* Exported from MasterCook *
Herbed Pepper Steaks - 4 Points

Recipe By : WW's Six O'Clock Solutions
Serving Size : 8 Preparation Time :0:00
Categories : Beef Grilling

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 (1-pound) lean flank steaks
2 tablespoons coarsely ground pepper
2 teaspoons dried Italian seasoning
1 teaspoon dry mustard
1/2 teaspoon garlic powder
Cooking spray

1. Trim fat from steaks. Combine pepper, Italian seasoning, mustard, and garlic powder; rub
evenly over both sides of steaks.
2. Prepare grill. Place steaks on grill rack coated with cooking spray; grill 7 minutes on each
side or until desired degree of doneness. Cut diagonally across grain into thin slices. Yield: 8
servings(serving size: 3 ounces).

POINTS: 4; Exchanges: 3 1/2 Lean Meat. Per serving: Cal 183(43% from fat); Pro 23.4g; Fat
8.8g(sat 3.7g); Carb 1.6g; Fib 0.5g; Chol 57mg; Iron 3.1mg; Sod 72mg; Calc 24mg.

MC Formatted by Sue B 1-2-99 and submitted to the WW forum.
__________________
Daydreams may be pleasant but accomplishments are more satisfying.

[aghiowa]

Crockpot Mexican Chicken

2 frozen boneless, skinless chicken breasts
1 pkg. taco seasoning
2 cans of black beans
2 cans of niblets corn
1 jar of chunky salsa
fat-free cheese (optional)
chopped cilantro to taste

Spray crock with non-stick cooking spray. Put corn in bottom of crockpot. Place chicken on top of corn. Sprinkle chicken with taco seasoning. Pour in salsa. Pour beans over salsa (note: it didn't say to drain the beans, but it's best to do so). Cook on low for 6-8 hours. Remove chicken pieces and dice them. Return to crockpot and add cilantro. Before serving transfer to ovenproof serving dish and top with cheese. Put in oven to melt. (I just used a slotted spoon, because it gets a touch watery, to put a serving on a plate, put cheese over it, and then melted the cheese in the microwave).
__________________
Sheila

[aghiowa]

GREEK GRILLED FISH
(Psaria Skharas Khoriatika)

13 1/2-lbs firm-fleshed fish, cleaned and scaled,
or 4 fish streaks, at least 1/2 inch thick
(about 8 oz. each)
Juice of 1 lemon
(reserve 1 juiced lemon half)
Sea salt and cracked black pepper to taste
Extra-Virgin olive oil to taste
6 sprigs of fresh oregano
3 bay leaves

There are not many culinary treats that can top fresh fish grilled over a
charcoal fire and served with fresh herbs. Walk along any Greek harbor and
you'll find tavernas where the specialty is this culinary masterpiece.

For grilling, Greeks choose a variety of fish and seafood, including red
mullet, bonita, tuna, swordfish, sardines, lobster, shrimp, octopus,
cuttlefish, and squid.

The charcoal should be moderately hot and lightly covered with grey ash.

Herbs, both fresh and dried, are a fundamental way of flavoring grilled
fish. How you use them is more important than which herbs you choose.
Thyme, rosemary and oregano are favorites. We also recommend our Greek
Dressing and Marinade.

The most common problems with grilled fish are drying and breaking. Guard
against this by choosing plump and succulent fish of at least 1 1/2 lbs. in
weight. Smaller fish are better fried. Brush both fish and grill liberally
with olive oil and
take special care over cooking times. Base this on the thickness, not the
length.

Dry fish with paper towels and score fish larger than 2 pounds so they cook
evenly. With a sharp knife, make two or three deep 2-inch parallel diagonal
incisions on each side of the fish. (The heads are always left intact on
fish prepared for the grill- the cheeks taste particularly good.) Rub whole
fish inside and out, steaks on both sides, with half the lemon juice, salt,
pepper, and the olive oil. Dust with herbs.

Grill 4 to 5 inches above hot coals and brush with olive oil. Brush the
fish with some of the remaining olive oil. Be extremely careful of
flare-ups. Olive oil has a relatively low flash point. Combine the
remaining lemon juice and olive oil to make a basting sauce. Grill the fish
on both sides until cooked through, about 10 minutes for steaks, up to 15
minutes for smaller whole fish, and 25 minutes for larger fish.

Serve immediately.


Melitzanes Imam Bayldi
Baked Aubergines with Tomatoes, Onions and Garlic

4 slim, elongated aubergines, about 700 gr.
olive oil to taste
salt and pepper
450 gr. onions, thinly sliced
3-4 cloves garlic, peeled and sliced
450 gr. tomatoes, peeled and sliced
1 teaspoon oregano


Cut the stalks off the aubergines and rinse them. Using a sharp knife, slit
them lengthwise on one side only, making sure you do not slit all the way
through. They should open like a wallet, so you can put the stuffing in the
opening. Shallow-fry them gently all around in olive oil. If
not enough you can add some more oil in the frying pan. Take out and arrange
side by side in a small oven dish and season them. Put the olive
oil in a saucepan and sautee the onions and garlic in it until they are
slightly golden. Add fresh tomatoes and half a cupful of water. Season. Add
the oregano and sugar and cook gently, covered, for 15 minutes. With a
spoon, fill the aubergines with this stuffing, opening them slightly. They
should be quite soft by now. Virtually pile the stuffing in them, filling
them generously. Normally they generate enough juices on their own so no
addition of liquid is necessary in the oven dish. Cook in a pre-heated oven,
gas no. 4 (350 grades F/180 grades C), for 4O minutes; baste them once
during cooking.



Fassolakia
Green Beans in Tomato Sauce

1 kg green beans
300 ml water
1 onion, thinly sliced
olive oil to taste
3 tablespoons finely chopped parsley
500 gr. tomatoes, thinly sticed (or 1 can tomato paste)
salt
Clean the beans by cutting the stringy edges all around with a sharp knife,
rinse and drain them. Sautee the onion in the olive oil in a saucepan, add
the tomatoes and the beans and sautee together for a few minutes. Add the
water (the sauce should cover the beans) and bring to the boil. Add the
parsley and the salt and stir. Cover and cook slowly for approximately 45
minutes. They should have a thick, oily sauce at the end. If you want to
boost the dish up you can add 2 medium potatoes or 4 carrots, sliced thinly.

Briami
Baked Courgettes and Potatoes

700 gr. courgettes
450 gr. potatoes, peeled and sliced
500 gr. tomatoes, sliced
1 green pepper, sliced
3 cloves garlic, peeled and sliced
1 medium onion, finely chopped
olive oil to taste
150 ml water
1 tablespoon oregano
salt and pepper

Scrape the courgettes under running water and slice them in thin round
pieces. Prepare each vegetable accordingly and slice in small but thick
pieces. Mix all the ingredients together in a large baking dish, sprinkle
the oregano on top and season. Cook in a pre-heated oven, gas no. 5 (375
grades F/ 190 grades C), for about 1.5 hours. Mix the vegetables gently
after 30 minutes and baste 2-3 times. Turn the heat up to gas no. 7 (425
grades F/ 220 grades C) for the last 10 minutes in order to get the potatoes
crisp. Serve with soft, white, unsalted cheese.we like to add tomato sauce.

[aghiowa]

Salmon Patties

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AWESOME AWESOME recipe!!!!!!

15 oz. can salmon (drained well)
1/3c chopped onion
2c soft bread crumbs (I used 4 slices of light bread in food processor)
1T lemon juice
1/4 t salt
1/4 t dill
2T parsley flakes
2 eggs

mix well and fry in olive oil until golden brown!

On CORE counts as 1/4 point each, this recipe makes 8 patties, and I was full after 2, so only 1/2 point.

[aghiowa]

I like really easy recipes and this one qualifies. Got a big "yum" on the family satisfaction scale.

4 chicken breast halves
1 cup of salsa
reduced sodium taco seasoning (I used regular)
1/4 cup FF sour cream
2 Tbl. cornstarch

Spray crockpot with nonstick spray. Place chicken in crockpot and sprinkle with taco seasoning. Pour in salsa and cook on high for 6-8 hours. Remove chicken, add cornstarch mixed with a little water, stir, and add sour cream and stir. Pour sauce over chicken. Might be good with rice, too.
__________________
Sheila

[aghiowa]

Cola Chicken

1 1/4 cups ketchup
Dash Worcestershire sauce
Dash white pepper
Pinch cayenne pepper (optional)
1 can Diet Pepsi
4 boneless skinless chicken breasts
1 Teaspoon of garlic powder or to taste
Olive oil cooking spray

Mix ketchup, Worcestershire and peppers. Add cola and mix well. Set aside.

Dust chicken with garlic powder. Heat a nonstick skillet medium-high. I usually throw in 4 teaspoons of canola oil so I can get my good oil for the day. Brown chicken on both sides. Add cola mixture. Reduce heat, cover and simmer 30 minutes or until juices run clear, turning once. Remove cover; increase heat to medium and simmer until sauce is reduced and thickened. Spoon sauce over chicken when serving. Works great with boneless skinless thighs too.

[aghiowa]

Linda, here is my most favorite Core main course meal. It is the best comfort food I've found on Core and it freezes beautifully. It is REALLY easy to make once you chop the peppers and onions. Everyone I have gotten to try it LOVES it. I'll probably be making it tonight because it tastes so good that I won't mind being back on program.

Smothered Chicken and Barley

1 teaspoon ground cumin (This is important to the flavor of the whole dish)
3/4 teaspoon chili powder
1/2 teaspoon salt
1/2 teaspoon ground cinnamon (I don't use this)
1/2 teaspoon dried mint flakes (I don't use this)
1/8 teaspoon garlic powder (I use extra garlic because we love it!)
1/8 teaspoon ground red pepper
6 (4-ounce) chicken thighs, skinned (You can use breasts)
1/2 teaspoon canola oil (I usually use 2 teaspoons to brown the chicken)
1 1/2 cups chopped onion (I use less because we aren't big onion eaters)
1 cup chopped red bell pepper
1 tablespoon low-sodium soy sauce
3 1/2 cups low-salt chicken broth
1 1/4 cups uncooked pearl barley
1 (14.5-ounce) can diced tomatoes
6 tablespoons chopped green onions (I use two bunches-whatever it comes out to)

1. Combine the first 7 ingredients in a small bowl.
2. Heat oil in a large nonstick skillet coated with cooking spray over medium-high heat. Add chicken and sprinkle with a bit of the spice mixture; cook 1 minute on each side or until chicken is browned. When you flip the chicken, sprinkle with more spice mixture. Remove the chicken from the skillet.
3. Add chopped onion, bell pepper, and soy sauce into the oil and juices left in the pan. Cook over medium-high heat 3 minutes or until vegetables are lightly browned. Add broth, barley, tomatoes, and remaining spice mixture, and stir well. Add chicken to skillet, nestling into vegetable mixture. Bring to a boil; cover, reduce heat, and simmer 55 minutes or until chicken is done. Let stand 15 minutes. Sprinkle with green onions.

Serves: 6 (serving size: 1 chicken thigh, 1 cup barley mixture, and 1 tablespoon green onions), Cal: 286, Fat: 5g (14.7% calories from fat); Protein: 25g, Carb: 43g, Fiber: 9g, Chol: 54mg, Sodium: 468mg, POINTS: 5 or CORE

[aghiowa]

stuffed cabbage

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Break off leaves of cabbage and steam until tender.
Let cool, to the touch.
Although I am Italian, I grew up in a Polish Neighborhood. The following receipe was an old "hood" favorite.

Blend 2lbs. cook ground meat ( turkey, beef or chicken are all good) with 1 cup of cook brown rice, in a large bowl.

Take one cabbage leaf and place approx. 2 tlbs of mixture in leaf.
Fold leaf into a small bundle and place in a heavy pan (dutchoven)

Once you have all the leafs stuffed, take one can of tomatoe soup and 1/2 a can of cold water and pour over the stuffed cabbage.

Let simmer about one hour.

I find that the longer it simmers the more flavor that is absorbed.

You can add salt/pepper, onion power, ect. in mixture for flavor, if you wish.

** This is an all core receipe! I usually serve this with carrotts and boiled new potatoes...again, CORE

yum!

[aghiowa]

Having this with Potatoes and Carrots that are roasted also:

* Exported from MasterCook *

Creole Roast - 4 Points

Recipe By : Heloise
Serving Size : 8 Preparation Time :0:00
Categories : Beef

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 pounds Beef tenderloin -- or any lean roast
1 tablespoon worcestershire sauce
1 teaspoon dried parsley -- crumbled
1/2 teaspoon salt
1/2 teaspoon black pepper
1/4 teaspoon celery seeds
1/4 teaspoon ground red pepper
1/8 teaspoon onion powder
1/8 teaspoon garlic powder
1/8 teaspoon ground cloves

1. Trim off any excess fat from the tenderloin.

2. Rub meat with worchestershire sauce.

3. Combine remaining ingredients, sprinkle over meat and rub in.

4. Cover the meat and let stand at room temperature for 1 hour or over night in the refrigerator.

5. Preheat a covered grill to medium (if using coals arrange them around a drip pan).

6. Cook on the covered grill for about 45 minutes to 1 hour (depending on doneness desired) or for rare (45 minutes) until meat thermometer reaches 140 degrees F; for medium (55 minutes) until the meat thermometer reaches 160 degress F; for well done (1 hour) until meat thermomemter reaches 170 degrees F.

Calories: 150
Fat grams: 8
Fiber grams: 0

W/W points: 4

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NOTES : Great Core Recipe also.
__________________
Daydreams may be pleasant but accomplishments are more satisfying.

Kel

[aghiowa]

New England Boil Dinner/core

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**Lean Red Corn Beef Brisket

6 potatoes peal adn whole
6 lg carrots peal and whole
1 jar onions, drained
1 small turnip, yellow, peal and quartered

1 med. cabbage cut into quarters

*****************

Put meat in a large pot of water and bring to a boil. Reduce to simmer and let in simmer for about 3 hours.

Add turnip, carrots and potatoes and cook for about 45 minutes. Remover everything from water and put in a boil with foil. Put cabbage in water and bring to a boil. Cook till tender.

!!!! CUT BEEF AGAINST THE GRAIN~~~~

Serve with mustard, horseradish...cider vinger. What ever you like!

With the left over water, you can make SOUP~

add 1 can of tomatoe paste to the water.
The left over pieces of veggies with this broth, make a great soup!

All Core!
__________________
Lisa
CORE August 2004

[aghiowa]

Crustless Pizza

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CRUSTLESS PIZZA

1-1/2 lbs. 93% lean hamburger
1/4 c. chopped onion
1/4 c. chopped green pepper
Canadian bacon
1-1/2 c. shredded ff cheese
1/2 c. SF FF pizza or spaghetti sauce

Press ground beef into a jelly roll pan . Bake at 375° 15-20 minutes. Spread sauce on meat, add the onion, green pepper and Canadian bacon. Top with cheese. Bake 375° 20 minutes.

Variations mushrooms, red pepper, black or green olives, chicken, pineapple . . . use your imagination - anything you would put on a pizza that is CORE will work here.
__________________
Debra

[aghiowa]

8-layer Mexican Salad

In a large bowl layer the following:

1 can FF refried beans
shredded lettuce
ff sour cream
shredded ff cheese
chopped tomatoes
guacamole
sliced ripe olives
pico de gallo

This makes a great dip at parties.
__________________
Janette

[aghiowa]

I found this while searching the Food Network site. Sounds really yummy and apparantly makes a lot, so might be good for leftovers.

Couscous Paella with Shrimp

1 tablespoon olive oil
1 medium onion, chopped
3 cloves garlic, chopped
1 medium sweet red pepper, cut into 1/2-inch dice
1 medium sweet yellow pepper, cut into 1/2-inch dice,
1 teaspoon salt
1/2 teaspoon black pepper
1/2 teaspoon dried thyme
1/2 teaspoon red pepper flakes
1/2 teaspoon ground turmeric
1 can (14 1/2-ounce) chicken broth
1 cup water
1 box (10 ounce) frozen peas, thawed
1 1/2 pounds large shrimp, shelled and cleaned
1 (10-ounce) box couscous
1/2 cup pitted black olives, sliced

Heat oil in a 8 to 10 quart heavy bottomed pot. Add onion, garlic and sweet peppers; cook until peppers are tender, 8 minutes. Add salt, black pepper, thyme, pepper flakes and turmeric; cook 1 minute. Add broth, water, peas and shrimp. Simmer, covered, 2 minutes.
Remove from heat. Stir in couscous; cover; let stand 5 minutes. Serve, garnished with olives.

[aghiowa]

Recipe: Ratatouille With Butternut Squash

Published: September 15, 2004


ime: 1 hour 15 minutes

1- 2 T olive oil (original recipe calles for 1/3 cup!)
2 medium onions, halved and thinly sliced to yield 2 1/2 cups
1 teaspoon cumin seed
1 teaspoon ground coriander
2 teaspoons sea salt, more as needed
1 garlic clove, peeled and minced
1 eggplant, quartered lengthwise and thinly sliced to yield 6 1/2 cups
1 butternut squash, peeled, seeded, quartered lengthwise and thinly sliced to yield 5 cups
2 medium zucchini, trimmed and sliced into rounds to yield 2 cups
1 yellow bell pepper, cored and sliced into strips to yield 1 1/2 cups
1 28-ounce can diced tomatoes.

1. Place a large, wide pan over medium heat, and add oil. When it's hot, add onions, cumin, coriander and 2 teaspoons salt. Sauté until onion is tender, about 3 minutes. Add garlic, and sauté for 1 minute.

2. Add eggplant and squash. Cook, stirring occasionally, until they begin to soften, 3 to 4 minutes. Add zucchini, bell pepper and tomatoes. Stir well, and reduce heat to low. Simmer, partially covered and stirring occasionally, for 1 hour.


3. Remove from heat, and adjust salt to taste. Allow to cool to room temperature before serving. If desired, cover and refrigerate, reheating gently before serving.

Yield: 6 servings.
__________________

[aghiowa]

CROCKPOT PROVENCALE CHICKEN SUPPER

4 (6oz) chicken breasts, skinless & boneless
2 tsp dried basil
1/4 tsp salt, divided
1/4 tsp pepper, divided
1 cup diced yellow bell pepper
1 (16oz) can navy beans, rinsed and drained
1 (14oz) can Italian diced tomatoes, undrained

1. place chicken in slow cooker and sprinkle with basil, 1/8 tsp salt and 1/8 tsp pepper.

2. Combne remaining salt, pepper, bell pepper, beans and tomatoes in bowl and stir well. Spoon over chicken. Cover with lid and cook on high 1 hour and low 5 hours. Spoon bean mixture into each of 4 shallow bowls. Top each with 1 breast and 3/4 cup bean mixture.
__________________
Heather

[aghiowa]

I found this recipe in Martha Stewart's Everyday Food. It's delish

Shrimp and Tomatoes
(serves 4)

Ingredients:
-1.5 lb medium shrimp (peeled and deveined)
-1 tbls plus 2 tsp olive oil
-1/8 tsp red-pepper flakes
-2 tbls fresh lemon juice
-3 garlic cloves thinly sliced
-6 plum tomatoes (cored, halved lengthwise, and sliced 1/2 inch thick)
-2 tbls chopped fresh parsley

1. In a large nonstick skillet, heat 1 tbls oil over high heat; swirl to coat pan. Season shrimp with salt and ground pepper. Add half the shrimp to the pan; cook until opaque throughout, 3-4 minutes. Transfer to a plate; repeat with remaining 2 tsp oil and shrimp.

2. Reduce heat to medium; add garlic and red-pepper flakes. Stir in tomatoes (I peel them before adding it); cook until they begin to breakdown, 4-6 minutes. Season with salt.

3. Return shrimp and any accumulated juices to pan. Add parsley and lemon juice; toss to coat. Serve over pasta, rice, or spinach if desired.

*** per serving (without pasta) 256 calories; 8.9 grams fat; 35.8 grams protein; 7.5 gr carbohydrates; 1.2 gr fiber

[aghiowa]

Hello everyone! I'm new to the Core Program. I haven't been to a class yet... waiting for payday! But, I've been working with it for over a week and love it. I had a meat loaf that was delicious!
Saute garlic, onion, green pepper, celery, and sliced mushrooms in your 2 tsp. olive oil.
Let them cool slightly and mix them with 1 lb. 93% ground beef, about 1/2 cup oatmeal, 2 eggs, and maybe 3/4 cup of salsa. Season with whatever you like. I used Italian seasoning, salt, pepper. I froze it in those very small loaf pans (approx 4"x2"). Recipe yielded 6 little meatloaves. This way I don't binge.
I'm certainly open to any advice anyone has to offer. Thanks! Judi

[aghiowa]

I tried this recipe the other night and it was really good, so I thought that I'd share...

Chicken Cacciatore

Ingredients

8 oz uncooked whole-wheat spaghetti
2 tsp olive oil
1/2 cup onion(s), chopped
2 medium garlic clove(s), minced
1 medium green pepper(s), diced
1 cup mushroom(s), sliced
1 pound uncooked boneless, skinless chicken breast(s), cut into 2-inch pieces
2 tsp dried basil
1 1/2 tsp curry powder
1/2 tsp table salt
1/4 tsp black pepper
28 oz canned diced tomatoes
1/4 cup parsley, fresh, chopped


Cook spaghetti according to package directions. Drain, run under warm water and cover with foil to keep warm.


Meanwhile, heat oil in a large saucepan or stock pot over medium-high heat. Add onion, garlic, green pepper and mushrooms. Sauté until vegetables are tender and mushrooms release juice, about 4 minutes. Add chicken and sauté until golden brown on all sides, about 5 minutes. Add basil, curry powder, salt, and black pepper; stir to coat.


Add tomatoes and bring mixture to a boil. Reduce heat to low, partially cover and simmer 15 minutes. Remove from heat and stir in parsley.


Transfer spaghetti to four shallow bowls and spoon chicken mixture over top. Yields about 1 cup of chicken mixture and 1 cup of spaghetti per serving.
__________________

♥♥

[aghiowa]

This also a recipe that I've tested and found it to be really tasty..

Brown Rice Mexicana....

1 1/2 cup chopped Green Bell Pepper
2 tsp. any type of healthy oil
1 can rotel tomatoes (do not drain)
1 can (15 oz) black beans (drained and rinsed)
1 1/2 c. water
2 cups instant brown rice.
FF shredded cheese..

In a large skillet add the oil .
Saute bell peppers until tender.
Add rotel tomatoes, black beans and water..
Bring to a boil and then add the rice..
Cover and simmer for 10 minutes, then
uncover and sprinkle FF cheese on top
Cover again and let set for 5 more minutes...
__________________

♥♥

[aghiowa]

* Exported from MasterCook *

Pork Tenderloin Stirfry

Recipe By :
Serving Size : 2 Preparation Time :0:00
Categories : Main Dishes

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/2 pound pork tenderloin -- thinly sliced
2 teaspoons oil
4 mushrooms -- fresh
3 green onions -- sliced
1/4 cup frozen peas
3/4 cup cabbage -- thinly sliced
4 ounces bean sprouts -- canned
2 cloves garlic -- minced
1 teaspoon ground ginger
1/2 teaspoon Splenda
1 tablespoon soy sauce
hot cooked brown rice

In a skillet, stir-fry pork in oil until no longer pink.

Add mushrooms, oninos and peas; stir-fry for 1 min.

Add cabbage, bean sprouts, garlic, ginger and Splenda; stir-fry for 2 min.

Stir in soy sauce. Serve over rice.

[aghiowa]

Oven-Barbecued Chicken

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 whole frying chicken -- skin and excess fat removed, cut up
1 large onion -- sliced
2/3 cup ketchup
1/3 cup vinegar
1 tablespoon margarine (I bet you could use your oil for this)
1/4 teaspoon garlic salt
1 teaspoon salt
1/4 teaspoon dry mustard

Place chicken in a shallow, sprayed baking dish.

Top with onion.

Mix remaining ingredients in a saucepan.

Heat to boiling.

Spoon half of sauce over chicken.

Bake at 350 for 45 min.

Turn chicken over.

Baste with remaining sauce.

Continue cooking, basting once or twice, 45 min longer.

[aghiowa]

Sweet 'n' Saucy Meatballs

Recipe By :
Serving Size : 5 Preparation Time :0:00
Categories : Appetizers & Snacks Main Dishes


Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 pound lean ground beef
1 egg
1/2 cup quick cooking oats
3/4 cups water
1/2+ a smidgen cup ketchup
1/2 cup Splenda

In a bowl, combine beef and egg. Sprinkle with oats; mix well.

Shape into 1 1/2 inch balls.

Place in a lightly sprayed 8X8 baking dish.

Combine water, ketchup and Splenda; pour over meatballs.

Bake, uncovered, at 350 for 40-50 min or till meat is no longer pink.

Description: Very easy meatballs to prepare. Great over brown rice or barley.

[aghiowa]

Core Chili

I use 1 sack, around 1.5 lbs. of Boca crumbled of meat alternatives. I add chopped onions, garlic, sweet peppers and heat. I then add 1 can of fat-free beef broth. I add 1 pkg. of chili seasoning and 1 can of chopped tomatoes. When this is heated well I add a small can of tomatoe sauce and 1 can of beans. I cook this for around 20 minutes and serve this with fat-free cheese on top. It is really great!

[aghiowa]

Cajun Salmon

Ingredients
4 Salmon steaks
1 1/2 teaspoons paprika
1/2 teaspoon of each salt, thyme, basil, garlic powder, onion powder, and pepper
1/8 teaspoon cayenne pepper

Directions
In a small bowl, combine all of the spices. Rub the mixture on both sides of the salmon.

Grill the salmon for 10 to 14 minutes on a medium grill or until fish flakes with a fork.

[aghiowa]

Made this for supper tonight. It was really good - probably my favorite Core stir-fry I've had yet. The kids even gave it a try! I got it off Barbo's site. I served it to everyone else over rice; you could have it over brown rice or barley, but I just had it plain and it was fine. Oh yeah, and I used fresh pea pods, and they were delicious. I cooked it a little longer, but I bet it would have been fine as-is too.

Beef and Snow Peas
A low fat recipe for a traditional Asian stir-fry.
Servings: 4 @ 5 Points per serving
• 1 pound boneless top sirloin-ALL visible fat trimmed off
• 1 tablespoon canola oil-olive oil for CORE
• 1 clove garlic, minced
• 1/4 teaspoon salt
• 1/8 teaspoon pepper
• 1 can sliced water chestnuts
• 2/3 cup low fat beef broth-FF for CORE
• 1 tablespoon cornstarch-count for CORE
• 2 tablespoon water
• 1 tablespoon soy sauce
• 1/4 teaspoon ground ginger
• 1 - 6 ounce package frozen snow pea pods, thawed and drained
Heat wok or large nonstick skillet over high heat. Add oil to coat. Add garlic and sirloin which has been thinly sliced. (Partially freezing makes slicing meat across grain easy.) Stir fry for 3 to 4 minutes or until just brown.
Add salt and pepper, stirring in beef broth. Mix cornstarch, water and soy sauce. Slowly stir into broth mixture and bring to a boil and cook until thickened, about one minute. Stir in ginger, pea pods and waterchestnuts. Cook over medium heat for 2 minutes until peas are crisp-tender.
Per Serving: 204 Calories
8g Fat
26g Protein
6g Carbohydrate
1g Dietary Fiber
66mg Cholesterol
542mg Sodium

[aghiowa]

I was surprised at how delicious this one was...

Crockpot Mixed Beans and Turkey Ham
Serves 6

1 cup dry beans - mixed, your choice
(white beans and black beans are good!)
water
3/4 cup carrots -- diced
3/4 cup celery -- diced
3/4 cup onion -- chopped
1 1/2 cups turkey ham -- chopped
2 14.5-ounce cans fat free chicken broth or vegetable broth
1 1/2 tablespoons parsley flakes
1/4 teaspoon thyme
1/2 teaspoon baking soda
salt and pepper, to taste-- after beans are cooked

In a crockpot, throw beans in and enough water to cover (should
have a clearing of 2 inches of water over the top). Cook beans
on high for four hours in crock pot (or until beans are tender).
Drain. Add remaining ingredients and cook 2-3 more hours until done.
Add more water as needed.

Per serving: 223 Calories (kcal); 4g Total Fat; (16% calories
from fat); 21g Protein; 10g Fiber; 26g Carbohydrate; 33mg
Cholesterol; 1026mg Sodium Food Exchanges: 1 1/2 Grain (Starch);
2 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 0 Other
Carbohydrates

[aghiowa]

Haven't tried this one yet, but it looked good. And no tomatoes!! : )

Lemon Dijon Breasts of Chicken


Serving Size : 6

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/3 cup fresh lemon juice
1/4 cup vinegar
3 tablespoons Dijon mustard
3 cloves garlic
1/4 teaspoon dried rosemary
6 skinless boneless chicken breast halves
1 cup fat free chicken broth
1 tablespoon cornstarch
1 teaspoon grated lemon peel
3 tablespoons chopped parsley

In a blender or small food processor, blend or process the lemon juice, vinegar, mustard, garlic and rosemary till well combined.

Place the chicken breast halves in a 9X13 pan in a single layer.

Pour the lemon mixture over the chicken.

Cover and marinate in the refrigerator for at least 1 hour.

Meanwhile in a small bowl, stir together 2 T of the broth and the cornstarch till dissolved.

Set the cornstarch mixture aside.

Lightly spray an unheated large skillet with no-stick spray.

Remove the chicken from the marinade, reserving the marinade.

Add the chicken to the skillet.

Cook over med heat for 4 min.

Turn the chicken over and cook about 4 min more or till tender and no longer pink.

Remove the chicken from the skillet and cover to keep warm.

Add the reserved marinade to the skillet.

Using a wire whisk, stir in the cornstarch mixture and the remaining broth.

Bring to a boil, stirring constantly.

Then cook and stir for 2 min more.

Stir in the lemon peel.

Return the chicken to the skillet and heat through.

Sprinkle with the parsley to garnish.


Per Serving (excluding unknown items): 149 Calories; 2g Fat (11.3% calories from fat); 28g Protein; 4g Carbohydrate; trace Dietary Fiber; 68mg Cholesterol; 172mg Sodium. Exchanges: 0 Grain(Starch); 4 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates.

[aghiowa]

We've had this several times. It's even better the next day. It tends to be a tad bland, so I always add salt. It's also good with greens, like a taco salad.

Mexicale Pie
Serves 6

1 pound ground turkey or very lean ground beef
1 cup onion, chopped
1 clove garlic, pressed
1 teaspoon chili powder
salt and pepper to taste
1 teaspoon cumin
1 15-oz. can kidney beans, rinsed and drained
1 1/2 cups cooked brown rice (or use barley)
1 cup fat free cheddar cheese, shredded
3/4 cup fat free milk
2 eggs, beaten

Preheat oven to 350 degrees.

In a large skillet, brown ground turkey, garlic and onion
together over medium high heat, until meat is browned and
vegetables are tender.

Stir in chili powder, cumin and salt and pepper to taste. Cook
another minute or so.

Remove from heat and stir in beans, rice, cheese, milk and eggs.
Lightly grease a pie pan or 9 x 9" baking dish. Pour turkey/rice
mixture into pan/dish. Bake uncovered for 25 minutes or until
done.

[mystic1275]

I'm referring to this recipe that was posted here...

CORE Stuffed Peppers

--------------------------------------------------------------------------------

Take however many peppers you want, empty out and par-boil. Then mix ground sirloin, brown rice, onion finely chopped, whatever seasonings you like, and 1 can tomato soup. Fill peppers with mixture, then pour another can tomato soup over peppers and a little water. Cover and bake 300 for 2 hours. GREAT!!!!!!! You may have to adjust time based on size of peppers, I used giant ones!
__________________

I need to know if the tomato soup is supposed to be mixed with water according to the can directions or if I'm supposed to use the undiluted soup when making this recipe.
Thanks,
Mystic (Marina) ;) mystic1275@hotmail.com

[aghiowa]

Found this on Barbo's, tried it tonight. It was very good. Reminded me of chicken lo mein, because I used ww angel hair pasta.

Chinese Chicken Spaghetti
J. Noel
Serves 6 (1 cup)

8 oz uncooked spaghetti{whole wheat for CORE}
1 tbsp cornstarch
4 tbsp reduced-sodium soy sauce, divided
2 tbsp sesame oil, divided
1 lb boneless skinless chicken breast, cut into 2 inch pieces
2 tbsp white vinegar
1 tbsp sugar{Splenda for CORE or use WPA's}
1 tbsp canola oil
2 cups fresh snow peas
2 cups shredded carrots
3 green onions, chopped
3/8 tsp ground ginger
1/2 tsp crushed red pepper flakes

Cook pasta according to package directions. In a small bowl, whish
cornstarch and 1 tbsp soy sauce until smooth; stir in 1 tbsp sesame oil.
Transfer to a
large resealable plastic bag. Add chicken; seal bag and turn to coat. Let
stand for 10 minutes. In a small bowl, combine the vinegar, sugar, remaining
soy sauce and sesame oil; set aside.

In a large nonstick skillet or wok, stir-fry chicken in canola oil until
juices run clear. Remove to a platter and keep warm. In the same skillet,
stir-fry peas and carrots for 5 minutes. Add the green onions, ginger and pepper

flakes. Cook and stir until vegetables are crisp-tender. Return chicken to pan.

Add soy sauce mixture; mix well. Drain pasta; add to skillet. Toss until
combined.

Calories 329;Fat 9g;Chol 44mg;Sodium 465mg;Carbs 37g;Fiber 3g;Protein 24g
Exchanges: 3 Lean Meat; 2 Starch; 1 Vegetable

[aghiowa]

Pizza Casserole (AKA Glop!)

10 oz Whole Wheat Rotini
1 LB Turkey Italian Sausage (count points or use Ground Sirloin)
16 oz Fresh Mushrooms cleaned and sliced
7 oz jar green olives sliced in thirds
2T Minced Jar Garlic in water or fresh garlic to taste (we LOVE garlic)
4 teaspoons olive oil
28 oz AND 15 oz Tomato sauce (look for one with Italian spices)
1/2 teaspoon italian seasoning (omit if you found above)
1/2 teaspoon crushed red pepper flakes (to taste)
8 oz FF Ricotta cheese
8 oz FF Shredded Mozarella

The purpose of this recipe is to throw in whatever you like on your pizza (Core items of course!). You can omit the mushrooms or olives and add veggies according to your tastes. Cook WW rotini according to package directions. Drain and set aside but do not rinse. Remove casing from turkey italian sausage, if using. Heat 4 teaspoons olive oil (counts as some of your good oil) and saute at medium high heat mushrooms, 2 T garlic and whatever other veggies for 4 minutes. Add turkey italian sausage or ground sirloin and continue sauteing until veggie are soft and most of the pink in the meat is gone. If you have alot of veggies then you'll probably have to add a little more olive oil. It won't be a problem because we need our good oil anyway. Add tomato sauce, Italian seasoning (if sauce is plain), and red pepper flakes. Add sliced olives if using. Bring to boil. Reduce heat and let simmer for 10 minutes. Add 8 oz FF Ricotta cheese. Stir until blended. Add 8 oz mozzarella cheese and stir until blended. Pour in cooked rotini and stir until well mixed. Pour mixture into 9 x 13 pan. Cover and bake at 350 degrees for 30 minutes. Makes at least 8 servings. Freezes well.

Vickie

[aghiowa]

Core Meatloaf

1 1/2 lbs. ground sirloin
3/4 c. oatmeal
1/4 c. chopped onion
1 1/2 tsp salt
1/4 tsp pepper
1 c. tomato sauce
1 egg

Mix it up with your hands (no other way to do it right), and bake 350 degrees for 1 hour, 15 minutes. Add a coating of ketchup to the whole top for the last 15 minutes of baking. Let stand 5 minutes before cutting/serving.

[aghiowa]

This has 2 ingredients that aren't Core - barbecue sauce, and honey mustard. But, not much at all is used, and if you use a low-points barbecue sauce, your total points would be very low. It is THE BEST meatloaf I've ever had. My husband loves it, I love it, MMMM!

* Exported from MasterCook *

Honey Barbecue Meatloaf

Recipe By :
Serving Size : 5 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 teaspoon beef bouillon granules
1 tablespoon hot water
1 egg
1/2 cup quick cooking oats
1/4 cup honey mustard
1/4 cup chopped onion
2 tablespoons brown sugar substitute
1/4 cup barbecue sauce
1 tablespoon Worcestershire sauce
1/2 teaspoon garlic salt
1/4 teaspoon pepper
1/4 teaspoon chili powder
1 pound very lean ground beef
ketchup

In a large bowl, dissolve bouillon in water.

Stir in egg, oats, barbecue sauce, honey mustard, onion, brown sugar substitute, Worcestershire sauce, garlic salt, peper and chili powder.

Add beef and mix well.

Press into an ungreased loaf pan.

Bake at 350 for 1 hour.

Top with ketchup.

Bake 5-10 min longer or till meat is no longer pink and a meat thermometer reads 160.

Let stand 10 min before serving.

[aghiowa]

Diet Coke Sloppy Joes
POINTS® values per serving | 3
Servings | 6

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
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.

Vickie

[aghiowa]

Chicken Fried Rice

12-16 oz Boneless Skinless Chicken Breasts or Thighs
2 Tablespoons and 2 teaspoons canola or olive oil (for 4 servings this would be the day's portion of good oil. You could probably get by with just the 2T if you want)
4 cloves fresh garlic (I use 1 Tablespoon minced garlic in water in the jar)
3 cups cooked brown rice (I make mine with chicken broth)
2 bunch green onions, sliced
2 T low sodium soy sauce
4 large eggs, beaten with a fork
2/3 cup snow peas/pea pods, cleaned (I use a whole package of fancy snow peas from produce department. I also cut them into thirds)
1 can sliced water chestnuts, drained and quartered.

Cook brown rice to yield 3 cups. Replace water with chicken broth and do not use any oil. Set aside. I broil the chicken in the broiler of my oven for 6 minutes on each side until it is nearly cooked through. I do it this way because I like the flavor the chicken gets in the broiler and because whenever I brown chicken in a skillet I always make it tough. If you are a better "stir fryer" than me you can probably cook the chicken in the pan with the garlic, onions and soy sauce. If you want to cook it in the pan, cut up the chicken before you cook it. If you are going to broil it first, cut up chicken into bite sized pieces after it is cooked and set aside. Heat oil in large skillet over medium high heat. Add garlic, green onions, soy sauce and cook for about 2 minutes. Add pea pods and water chestnuts and warm for about a minute. Add broiled chicken and brown rice to pan and warm through, stirring occasionally. While the mixture is warming, scramble eggs in a separate skillet. When firm, stir into fried rice mixture and stir until thoroughly mixed.

--------------------------------------------------------------------------------
Vickie

[aghiowa]

Hamburger "muffins"

1/2 cup fine ground corn meal
1/2 cup FF sour cream
1/2 tsp baking powder
Salt to taste

Mix above ingredients and then spoon into muffin tin that has been sprayed with Pam. Spread ingredients around the sides to form a cup. Bake for 5 minutes at 375 degrees to set then fill with the following:

Mix 1/2 pound raw 96% lean ground beef, 1 egg, 1/4 cup steel cut oats, 1/4 cup frozen seasoning blend (onions, peppers, celery), 1/2 cup lime and garlic salsa ... or use your favorite meat loaf type recipe.

Spoon mixture into the corn meal cups and bake until done (about 30 to 45 minutes ... I didn't pay much attention ... just kept checking). Very tasty and filling. I think next time I make these I'll sprinkle with some FF cheddar.

The corn meal mixture only filled 4 large muffin cups but the meat mixture was enough to fill all 6 muffin cups.

I'm also thinking of adding wild rice to the ground beef instead of oats next time around and making those porcupine type meatball things. Or maybe mixing the beef with some black beans and corn for a Mexican type taste. I'm scaring myself with all these cooking ideas!

Deborah

[aghiowa]

The Mexican pie stuff ... using the corn meal crust recipe from the hamburger muffins the other day ... was pretty tasty, I thought. Very filling!!

8 ounces extra lean ground beef
Frozen seasoning blend (onions/celery/green peppers)
1 can black beans
1/2 cup canned pumpkin
3/4 cup frozen corn
Remainder of 1 small can Rotel tomatoes and green chiles

1 cup extra fine corn meal
1 cup FF sour cream
1/4 cup of Rotel tomatoes and green chiles
FF Cheddar cheese

Mix corn meal, sour cream and tomatoes/green chiles together and press into glass pie plate that has been sprayed with Pam. Sprinkle with FF cheddar cheese. Bake at 375 degrees for 5 minutes.

Brown ground beef with seasoning blend and drain grease. Rinse black beans until they no longer foam and add to beef. Add pumpkin, corn, and remainder of tomatoes/green chiles to beef and bean mixture. Stir until well-mixed and heated through. Spoon entire contents of pan into pie plate and bake at 375 degrees for 20 to 30 minutes.

Deborah

[aghiowa]

* Exported from MasterCook *

Grouper with Red Pepper Sauce

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

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
4 4 ounce fresh or frozen grouper fillets -- 1/2 to 1" thick
2 cups chopped red bell pepper
1/2 tablespoon margarine
2 medium tomatoes -- peeled, seeded, and chopped
1 tablespoon Splenda
1 teaspoon red wine vinegar
1/4 teaspoon salt
1/8 teaspoon garlic powder
1 dash ground red pepper
2 tablespoons lemon juice
1 tablespoon olive oil
1/4 teaspoon dried rosemary -- crushed

Thaw fish, if frozen. For sauce, in a saucepan cook sweet pepper in hot margarine over medium heat till tender. Stir in tomato, Splenda, vinegar, salt, garlic powder, and ground red pepper. Cook for 5 min more, stirring occasionally. Cool slightly. Transfer mixture to a blender container or food processor bowl. Cover and blend or process till smooth. Return to saucepan; cover and keep warm.

Rinse fish; pat dry with paper towels. In a small bowl combine lemon juice, oil, and rosemary. Brush both sides of fish with lemon mixture.

For a charcoal grill, place fish in a greased wire grill basket, tucking under any thin edges. Place basket on the rack of an uncovered grill directly over medium coals. Grill until fish flakes easily when tested with a fork, turning basket once. (Allow 4-6 min per 1/2" thickness of fish.)

For a gas grill, preheat grill. Reduce heat to medium. Place fish in greased grill basket on grill rack directly over heat. Cover; grill as above.

Or, place fish on the greased unheated rack of a broiler pan, tucking under any thin edges. Broil 4" from heat, turning once if fish is 1" thick. (Allow 4-6 min per 1/2" thickness of fish.) Serve sauce with fish.

Description:
"The red pepper-tomato sauce provides an enticing counterpart to this
mild, sweet-flavored fish."

- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 313 Calories; 21g Fat (54.3% calories from fat); 5g Protein; 34g Carbohydrate; 9g Dietary Fiber; 0mg Cholesterol; 628mg Sodium. Exchanges: 0 Grain(Starch); 5 Vegetable; 0 Fruit; 4 Fat; 0 Other Carbohydrates.

Serving Ideas : Serve it with steamed carrots or asparagus.

NOTES : You will have to count points for the margarine.

If desired, prepare sauce up to 24 hours; cover and chill. Before serving, reheat sauce.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0

[Vickie]

I just made a HUGE pot of chili last night. I make a big batch because I like how it freezes. There really isn't much of a recipe but here's what I do.

Two pounds of ground sirloin
4 teaspoons canola oil (this will help get in some of your healthy oil)
6 cloves of garlic (or to taste)
1 cup diced onions
1 cup diced peppers (I use red because I hate green)
1 1/4 cups diced celery
2-28 oz cans of Rold Gold Diced tomatoes
15 oz can of Rold Gold Diced tomatoes (if you like yours with alot of juice, then use 3-28 oz cans instead of the 15 oz)
4 Tablespoons chili powder (start with 3 to make sure you like as much as me)
1 teaspoon cumin
Hot red pepper flakes (to taste. We like ours hot. Depends on how hot your chili powder is)
2-15 oz cans Bushs Pinto beans (or kidney or black or whatever you like)

Brown ground sirloin in 5 qt or larger pot and drain. Don't cook on too high of a fire because it make the meat dry and tough. Set pot aside. In separate frying pan add oil, garlic, and all veggies and saute until the onion is translucent and other veggies are getting soft. Add to 5 quart pot. Add canned tomatoes and spices. Turn fire up to medium, cover and let simmer for about 15 minutes stirring pretty frequently so that it doesn't singe on the bottom since this is a big pot. Add beans and let simmer for another 15 minutes until beans are heated through. Stir frequently. Serve with Core Corn bread.

[aghiowa]

Indian Beef Patties
Description:
"A refreshing cucumber and yogurt sauce provides the perfect
complement to these aromatic mint and cumin spiked ground meat
patties."
Serving Size : 4
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cup plain nonfat yogurt
2/3 cup cucumber -- chopped and seeded
1/2 cup onion -- finely chopped
1/4 cup fresh jalapeno pepper -- finely chopped and seeded
2 teaspoons dried mint flakes -- crushed
1 teaspoon ground cumin
1 teaspoon bottled minced garlic
or
1/4 teaspoon garlic powder
1/2 teaspoon salt
1 pound extra lean ground beef, pork, or turkey

For sauce, in a small bowl stir together the yogurt and cucumber. Cover and chill till ready to serve.

In a medium bowl combine the onion, jalapeno pepper, mint, cumin, garlic and salt. Add the ground meat; mix well. Form mixture into four 3/4" thick patties.

For a charcol grill, place patties on the rack of an uncovered grill directly over medium coals. Grill for 14-18 min or till patties are done (160 degrees), turning once.

For a gas grill, preheat grill. Reduce heat to medium. Place patties on grill rack directly over heat. Cover and grill as above.

Or place patties on the unheated rack of a broiler pan. Broil 3-4" from the heat for 12-14 min, turning once.

Serve the patties topped with sauce.

[JuleeCeeS]

I got this from a dear friend of mine.

Salmon Fillet (size does not matter, just adjust amount of ingredients to suit the size of your fish)

FF French dressing
Lemon Juice
FF Plain Yogurt
Salt, pepper, dill, paprika
Pam or olive oil

Lightly spray a foil lined baking sheet with Pam, or spread with a very small amount of olive oil (or olive oil Pam)

Put fish skin-side down
Salt and pepper to taste, sprinkle on some dill

Mix lemon juice and dressing...1 tbsp juice for every 2 tbsp dressing

Spread juice/dressing mixture on fish
COVER with yogurt, making sure to get the sides too
Sprinkle with more dill and some paprika

BAKE at 375 for about 30 minutes...check for doneness...you don't want it to be too dry.

This is delicious hot or cold.

[aghiowa]

Pork with Apple-Onion Sauce

Description:
"Choose sturdy baking apples such as Rome Beauty, Northen Spy, York
Imperial, or Cortland for this speedy main dish."

Serving Size : 4
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
12 ounces pork tenderloin
1/2 teaspoon black pepper
1/4 teaspoon dried thyme -- crushed
nonstick cooking spray
1 1/2 cups thinly sliced onion
1 pound baking apples -- cored, halved crosswise, and thinly sliced
1/4 cup water
2 tablespoons cider vinegar
1 teaspoon Splenda
1 teaspoon ground cumin -- optional
1/2 teaspoon salt

Trim fat from meat. Cut meat crosswise in 4 pieces. Place each piece of meat, cut side down, between 2 pieces of plastic wrap. Working from center to edges, pound lightly with the flat side of a meat mallet to 1/2" thickness. Remove plastic wrap. Sprinkle meat with the pepper and thyme.

Lightly coat a large nonstick skillet with cooking spray. Heat over med heat. Add meat to skillet. Cook for 6-8 min or till meat is barely pink in center, turning once. Remove meat from skillet, reserving drippings. Cover meat and keep warm.

Add onion to the reserved drippings in skillet. Cook about 4 min or till onion is tender, stirring occasionally. Stir in the apples, water, vinegar, Splenda, cumin (if desired), and salt.

Bring to boiling. Boil gently, uncovered, for 4-5 min or till the liquid is almost evaporated and the apples are moist and tender, turning apples and onion occasionally. Return the meat to skillet; heat through.

[aghiowa]

Pasta with Swiss Chard

Description:
"If you haven't tried chard, here is your chance. The leaves can be
prepared similar to spinach; the stalks similar to asparagus. It is
at its best during the summer."

NOTES : You will have to count points for the Parmesan cheese.

Serving Size : 4

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
8 ounces whole wheat bow-tie pasta -- uncooked
12 ounces swiss chard or spinach
4 cloves garlic
1 tablespoon olive oil
3/4 cup fat-free ricotta cheese
1/4 cup skim milk
2 teaspoons dried basil -- crushed
1/4 teaspoon salt
1/4 teaspoon black pepper
1/8 teaspoon ground nutmeg
2 medium tomatoes -- seeded and chopped
1/4 cup Parmesan cheese -- finely shredded

Cook pasta according to package directions, except omit any oil or salt. Drain. Return pasta to saucepan; cover and keep warm.

Meanwhile, cut out and discard center ribs from Swiss chard or remove stems from spinach. Coarsely chop greens; set aside. In a large nonstick skillet cook garlic in hot oil over med heat for 15 seconds. Add greens. Cook over medium-low heat about 3 min or till greens are wilted, stirring frequently. Stir in ricotta cheese, milk, basil, salt, pepper and nutmeg. Cook and stir for 3-5 min more or till heated through.

Add the ricotta mixture and tomato to cooked pasta; toss gently to combine. Sprinkle each serving with Parmesan cheese.

[aghiowa]

Egg and Potato Casserole

Description:
"You can make this broccoli-cheese casserole up to 24 hours in advance
to save time spent in the morning cooking breakfast."

NOTES : You will have to count points for the flour.

Serving Size : 4

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
nonstick cooking spray
1 1/3 cups loose-pack frozen diced hash brown
potatoes with onion and peppers
2/3 cup loose-pack frozen cut broccoli or frozen
cut asparagus
1/4 cup Canadian bacon -- finely chopped
1/4 cup fat-free evaporated milk
4 teaspoons flour
1 1/3 cups eggs or egg beaters
1/3 cup fat-free shredded cheddar cheese
1/2 teaspoon dried basil -- crushed
1/4 teaspoon black pepper
1/8 teaspoon salt

Lightly coat four 10 ounce casseroles with cooking spray. Arrange hash brown potatoes and broccoli in bottoms of casseroles; top with Canadian bacon. In a small bowl gradually stir milk into flour. Stir in eggs, half of the cheese, the basil, pepper and salt. Pour egg mixture over vegetables.

Bake in a 350 degree oven for 25-30 min or till a knife inserted near the centers comes out clean. Sprinkle with the remaining cheese. Let stand for 5 min before serving.

[aghiowa]

French Farmhouse Garlic Chicken

Description:
"Don't be alarmed by the large amount of garlic in this recipe.
Cooking garlic makes it sweet and delicious."

NOTES : If you prefer, peel the garlic before cooking (use the flat side of a large knife to mash them slightly, then peel off the skins). Or, as you eat the cooked cloves, simply slip the skins off with the tip of your dinner knife.

You will have to count points for the flour.

Serving Size : 4

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
4 small boneless skinless chicken breast halves -- about 12 ounces total
1/4 teaspoon salt
1/4 teaspoon pepper
1 tablespoon olive oil
40 small cloves garlic -- unpeeled
1 cup fat-free chicken broth
1 tablespoon lemon juice
1 teaspoon dried basil -- crushed
1/2 teaspoon dried oregano -- crushed
4 teaspoons flour
2 tablespoons fat-free chicken broth
brown rice -- optional

Rinse chicken; pat dry with paper towels. Season with salt and pepper. In a 10" skillet heat oil over med-high heat. Add chicken and garlic cloves. Cook chicken for 2-3 min on each side or just till brown, turning once. Slowly add the 1 cup broth, the lemon juice, basil, and oregano. Cover and simmer for 6-8 min or till chicken is tender and no longer pink.

Using a slotted spoon, transfer chicken and garlic to a warm serving platter; keep warm.

In a small bowl stir together the flour and the 2 T. broth. Stir into pan juices. Bring to boiling. Cook and stir for 1 minute more. Spoon over chicken. If desired, serve with rice.


- - - - - - - - - - - - - - - - - - -

Per Serving: 221 Calories; 5g Fat (19.8% calories from fat); 33g Protein; 13g Carbohydrate; 1g Dietary Fiber; 68mg Cholesterol; 356mg Sodium. Exchanges: 0 Grain(Starch); 4 Lean Meat; 2 Vegetable; 0 Fruit; 1/2 Fat.
__________________

[aghiowa]

Asian Primavera Stir-Fry

Description:
"The uncustomary combination of fettuccine, ginger, shiitake
mushrooms, and sugar snap peas come together for a satisfying meal
that delivers on Asian flavor."

NOTES : You will have to count points for the cornstarch.

Serving Size : 4

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 1/2 cups dried shiitake mushrooms
1 cup warm water
1 tablespoon cornstarch
4 ounces whole wheat fettuccine
12 ounces skinless boneless chicken breast halves -- cut into 1" pieces
2 tablespoons dry sherry (I bet you could use ff chicken broth instead)
2 tablespoons soy sauce
1 tablespoon grated fresh ginger
2 cloves garlic -- minced
nonstick cooking spray
1 cup sugar snap peas -- strings and tips removed
1 cup thin bite-size strips carrot
4 green onions -- bias-sliced into 1" pieces

In a small bowl combine mushrooms and water; let stand for 15 min. Drain mushrooms, reserving liquid. Squeeze mushrooms to remove excess liquid. Discard stems. Slice mushroom caps; set aside. For sauce, stir constarch into reserved mushroom liquid; set aside.

Meanwhile, cook pasta according to package directions, omitting any oil or salt. Drain. Return pasta to pan; cover and keep warm. In a bowl, stir together chicken, sherry, soy sauce, ginger, and garlic; set aside.

Lightly coat a wok or large nonstick skillet with cooking spray. Heat over med-high heat. Stir-fry sugar snap peas and carrot in hot wok for 3-4 min or till crisp-tender. Add onions; stir-fry for 1 min more. Remove vegetables from wok.

Add chicken mixture to hot wok. Stir-fry for 3-4 min or till the chicken is no longer pink. Push chicken from center of wok. Stir sauce; add to the center of the wok. Cook and stir till thickened and bubbly. Return cooked vegetables to the wok. Add mushrooms and cooked pasta. Stir all ingredients together to coat with sauce. Cook and stir about 1 min or till heated through. Serve immediately.

[aghiowa]

Mushroom and Spinach Lasagna
From Better Homes and Gardens

Healthy begins with a capital "H" in this low-fat, low-calorie pasta dish. This unusual lasagna is layered with spinach and mushrooms and topped with a delicious Tomato and Roasted-Pepper Sauce -- a great way to fill your tummy without adding on the pounds.

Ingredients

3 large onions (1-3/4 lbs.)
1 pound fresh spinach, trimmed and rinsed (12 cups)
2 - tomatoes, seeded and diced (2 cups)
6 ounces mushrooms, chopped (2 cups)
4 cloves garlic, sliced thin
1 cup nonfat cottage cheese
1/2 cup (2 oz.) shredded nonfat mozzarella cheese
1/4 cup julienned fresh basil
1 tablespoon chopped fresh parsley
- - Salt
- - Freshly ground black pepper
6 - dried lasagne noodles, cooked according to package directions {whole wheat noodles on CORE}
- - Tomato and Roasted-Pepper Sauce (see recipe below)

Preparation
1 Heat oven to 450 degree F. Place onions in 13x9x2-inch nonstick baking pan and roast 55 to 60 minutes or until tender. Cool. Peel and chop.
2 Reduce oven temperature to 350 degree F. Cook spinach in skillet with the water clinging to its leaves over medium-high heat until wilted. Drain in colander, pressing to remove excess moisture. Chop coarsely.
3 Combine roasted onions, tomatoes, mushrooms, and garlic in large nonstick skillet; cook, stirring frequently, over medium-high heat until liquid is evaporated, 15 minutes. Cool. Stir in cottage cheese, mozzarella, basil, parsley, salt, and pepper to taste.
4 Arrange 2 noodles in 8-inch square glass baking dish. Layer with half the spinach, then half the tomato mixture, another 2 noodles, remaining spinach and tomato mixtures and remaining noodles. Cover and bake 30 to 35 minutes or until hot in center (or microwave on 100 percent power (High) 7 minutes). Serve with Tomato and Roasted-Pepper Sauce. Makes 6 servings.
5 Tomato and Roasted-Pepper Sauce:: Heat oven to 450 degree F. Place 1 large onion (about 8 to 10 oz.) and 1 head garlic in 8-inch square nonstick baking pan and roast 25 to 35 minutes or until garlic is tender. Remove garlic; roast onion 30 minutes more. Cool. Meanwhile, roast 2 red bell peppers directly on gas or electric burner over medium-high heat, turning until charred all over. Transfer to bowl, cover and steam just until cool enough to handle. Peel, seed, and chop bell peppers. When onion is cool enough to handle, peel and chop. Squeeze 2 garlic cloves from head and chop (reserve remaining garlic for another use). Combine roasted onion; garlic; bell peppers; 2 large tomatoes (1 lb.), seeded and chopped; 1/2 cup vegetable broth; 2 tablespoons julienned fresh basil; 1/2 teaspoon balsamic vinegar and 1/8 teaspoon red pepper sauce in food processor. Process until smooth. Season with salt and black pepper. Makes 2-1/2 cups.

Nutritional Analysis
Per Serving
Calories 245
Total Fat 3 g


Vickie

[Vickie]

This is from Barbos Diet Kitchen. I haven't tried it yet but it sounded good for nights that you don't have too many ingredients on hand! And, I'm all for Core dishes that don't have tomatoes in them. Nothing against tomatoes, I just get a little tired of them!

Egyptian Rice

1 lb Core-acceptable ground beef
1 small onion, chopped
2 cans beef broth
2-3 Tbs soy sauce
1 tsp Worcestershire sauce
1 jar sliced mushrooms, drained
1 cup raw brown rice
salt and pepper to taste
FF Plain yogurt or sour cream

Brown hamburger & onion. Add remaining ingredients to the mixture. Cover and simmer until rice is done. After plating time, serve with a dollop or yogurt or sour cream. This is a very simple recipe.

[aghiowa]

Cumin Chicken with Hot-Citrus Salsa

Description:
"This prizewinning chicken dish shows how international ingredients
have influenced the way we cook today."

Serving Size : 2

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
4 dried tomato halves -- not oil packed
1/2 cup boiling water
1 medium orange
2 teaspoons fresh cilantro, basil or parsley -- snipped
1 teaspoon grated ginger root
1/2 teaspoon jalapeno pepper -- finely chopped
2 medium skinless boneless chicken breast halves
3/4 teaspoon ground cumin
1/8 teaspoon salt
1/8 teaspoon black pepper
1 tablespoon olive oil
hot cooked brown rice

For salsa, in a small mixing bowl combine the tomatoes and boiling water. Let stand 10 minutes. Drain; chop tomatoes. Peel and chop the orange, reserving about 2 t. of the juice. In a medium mixing bowl combine tomatoes, chopped orange, reserved orange juice, cilantro, gingerroot and jalapeno pepper. Set aside.

Rinse chicken; pat dry with paper towels. Place each breast half between 2 pieces of heavy plastic wrap. Working from center to edges, pound lightly with the flat side of a meat mallet to 1/4" thickness. Remove plastic wrap. In a small mixing bowl combine cumin, salt, and black pepper; rub on both sides of chicken.

In a 10" skillet cook chicken in hot oil over medium heat about 3 min per side or till chicken is no longer pink. To serve, spoon salsa over chicken. Serve with hot cooked rice.

[aghiowa]

Cola Roast

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

Cut the veggies in fairly large peice (1-1.5")
Mix all together and put in crockpot. Cook 6-8 hours on low.
Delicious
I think she told me a serving of the meat is 5 points for those counting.
I am also going to thickening my gravy too with a bit of cornstarch.

Frannie

[aghiowa]

Cajun-Style Steaks

Description:
"A little Cajun seasoning provides a flavor wallop to these tomato and
sweet pepper topped cubed steaks."

NOTES : You will have to count points for the flour.

Serving Size : 4

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 tablespoons flour
4 4 ounce beef cubed steaks
2 teaspoons olive oil
1 can diced tomatoes -- undrained
1 cup tomato sauce
1 1/2 teaspoons dried oregano -- crushed
1 teaspoon Cajun seasoning
1/4 teaspoon salt
2 small green sweet peppers -- cut into strips
1 small onion -- sliced and separated into rings
2 cups hot cooked brown rice

Place the flour in a shallow dish. Dip steaks into flour, coating both sides. In a large skillet cook steaks 2 at a time in hot oil over med heat till brown, turning once. Return all steaks to skillet.

Add undrained tomatoes, tomato sauce, oregano, cajun seasoning, and salt to steaks in skillet. Bring to boiling; reduce heat.

Simmer, covered, for 25 min, stirring occasionally. Add green pepper and onion. Simmer, covered, for 5-7 min more or till steaks and vegetables are tender.

Skim fat from juices. Serve with hot cooked rice.


Serving Ideas : A side of fresh fruit salad completes the meal.

[aghiowa]

Here's an easy crockpot chili recipe that's a snap to put together. It's the only chili I make.

Chili Crockpot Style

Serving Size : 8

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 pound extra lean ground beef -- cooked and drained
15 ounces canned beans -- drained
1 medium onion -- chopped
30 ounces canned tomatoes -- undrained
8 ounces tomato sauce
1 package chili mix spices
1 cup water

Layer all ingredients in crockpot, do not stir.

Cook on low for 8 hours.

Mix thoroughly and serve.

[aghiowa]

White Turkey Chili

Description:
"Do you think red when you think of chili? Well, think again. This
savory chili soup combines only light-colored ingredients in a spicy
seasoned broth."

Serving Size : 4

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 1/2 cups water
1 1/2 cups chopped cooked turkey or chicken
15 ounces canned great northern or white kidney
beans -- rinsed and drained
1 cup frozen whole kernel corn
1/2 cup chopped onion
4 ounces green chili peppers -- diced
2 teaspoons chicken bouillon granules
1 teaspoon ground cumin
3 dashes hot pepper sauce
shredded fat-free Monterey Jack cheese -- optional
snipped fresh parsley -- optional

In a large saucepan combine water, turkey, beans, corn, onion, green chile peppers, bouillon granules, cumin, and hot pepper sauce. Bring to boiling; reduce heat. Simmer, covered, about 10 minutes or till vegetables are tender.

To serve, ladle the chili into serving bowls. If desired, top each serving with cheese and parsley.

[aghiowa]

Tomato-Sage Pasta

Description:
"No matter what the season, plum tomatoes blended with garlic, sweet
pepper, and sage make a tasty sauce for pasta."

Serving Size : 4

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 cloves garlic -- minced
1 tablespoon olive oil
1 1/2 pounds Roma tomatoes -- peeled and quartered
1/4 teaspoon salt
1/4 teaspoon black pepper
1 small green or yellow pepper -- cut into thin strips
1 tablespoon snipped fresh sage
OR
1 teaspoon dried sage -- crushed
4 ounces whole wheat linguine or fettuccine

For sauce, in a medium saucepan cook the garlic in hot oil for 30 seconds. Stir in the tomatoes, salt, and black pepper. Bring to boiling; reduce heat. Simmer, uncovered, for 12 minutes. Stir in sweet pepper and sage. Simmer, uncovered, about 5 minutes more or until desired consistency.

Meanwhile, cook pasta according to package directions, except omit any oil or salt. Drain. Return pasta to saucepan. Add sauce to cooked pasta; toss genlty to coat.

[aghiowa]

Curried Shrimp with Cucumber Sauce

Description:
"Plump shrimp on a pale green bed of cucumber sauce makes a
picturesque entree. Serve it at your next special-occasion dinner."

Serving Size : 4

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
12 ounces fresh or frozen large shrimp in shells
2 medium cucumbers -- peeled, seeded and cut up
1/4 cup fat-free mayonnaise
2 teaspoons sherry vinegar
4 large mint leaves
1/4 teaspoon salt
2 tablespoons flour
4 teaspoons curry powder
1/2 teaspoon salt
2 tablespoons olive oil

Thaw shrimp, if frozen. For sauce, in a blender container combine cucumber pieces, mayonnaise dressing, vinegar, mint, and the 1/4 tsp. salt. Cover and blend till nearly smooth. Set aside.

Peel and devein shrimp, leaving the tails intact. Rinse shrimp; pat dry with paper towels. In a plastic bag combine flour, curry powder, and the remaining salt. Add shrimp, half at a time, shaking to coat.

In a large skillet heat oil over medium-high heat. Add shrimp to skillet. Cook for 2-3 min or till shrimp turns opaque, turning once. Serve the shrimp with sauce.
__________________

[aghiowa]

Fish and Fruit Kabobs

Description:
"Juicy, ripe nectarines lend the youthful taste of summer to this
mild-flavored fish. Add an exquisite touch of sweetness by brushing
with the apple juice-rosemary glaze."
Notes: You will have to count points for the 3 T. juice

Serving Size : 4

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 pound fresh or frozen halibut steaks -- cut 1" thick
4 nectarines -- cut into 1 1/2" pieces
2 medium zucchini -- sliced 3/4" thick
3 tablespoons apple juice or orange juice
1 tablespoon olive oil
1 teaspoon lemon peel -- finely shredded
1 tablespoon lemon juice
1/2 teaspoon dried rosemary -- crushed
2 cloves garlic -- minced
1/4 teaspoon salt
1/4 teaspoon black pepper

Thaw fish, if frozen. Remove skin and bones. Rinse fish; pat dry with paper towels. Cut into 1" pieces. On 8 long skewers alternately thread fish, nectarines, and zucchini, leaving about 1/4" between pieces.

In a small bowl combine the apple juice, olive oil, lemon peel, lemon juice, rosemary, garlic, salt and pepper. Brush the kabobs with apple juice mixture.

For a charcoal grill, place kabobs on the greased rack of an uncovered grill directly over medium-hot coals. Grill for 8-12 min or till fish flakes easily when tested with a fork, turning and brushing kabobs once with apple juice mixture.

For a gas grill, preheat grill. Reduce heat to medium high. Place kabobs on greased grill rack directly over heat. Cover and grill as above.

Or place kabobs on the greased unheated rack of a broiler pan. Broil about 4" from the heat for 8-12 min, turning and brushing once with apple juice mixture.

[aghiowa]

Pumpkin Posole

--------------------------------------------------------------------------------

Pumpkin Posole
I found this on the RecipeZaar board. To me, it tastes like chicken with stuffing. My DH can't believe there's pumpkin in it (he hates pumpkin).
It's delicious.

1 tablespoon oil
1 lb boneless skinless chicken breasts, cut into 1 inch pieces
1 cup chopped onions
1/2 cup sliced carrots
1 cup sliced celery
1/2 chopped red bell pepper
1 3/4 cups solid pack pumpkin
1 3/4 cups chicken broth
1 1/4 cups hominy
1/2 cup ff sour cream
3 tablespoons chopped fresh cilantro or parsley (I used parsley & the taste was a little too much - next time I make it I'll use half the amount)
1/2 teaspoon salt
1/2 teaspoon ground black pepper (I prefer freshly ground)
1/2 teaspoon dried oregano, crushed
1/2 teaspoon ground cumin
1/8 teaspoon ground nutmeg

1. HEAT oil in a large saucepan over medium-high heat.
2. Add chicken, onion and carrot; cook for 3 to 4 minutes or until chicken is no longer pink.
3. Add celery and bell pepper; cook for 3 to 4 minutes or until vegetables are crisp-tender.
4. STIR in pumpkin, broth, hominy, sour cream, cilantro (or parsley), salt, pepper, oregano, cumin, and nutmeg.
5. Reduce heat to low; cook, stirring occasionally, for 10 to 15 minutes or until flavors are blended. Even better the next day.

Terry

[aghiowa]

Crock Pot Chicken Fagiole
serves 6
(adapted from a Menu Mailer recipe)

2 tablespoons olive oil
1/2 cup onion -- chopped
3 cloves garlic -- minced
3 cups fat-free chicken broth
2 15-oz. cans stewed tomatoes
2 15-oz. cans great northern beans
2 cups whole wheat macaroni -- small, uncooked
1 tablespoon parsley -- chopped
1/2 tablespoon basil -- chopped
salt and pepper -- to taste
2 cups boneless skinless cooked chicken breast -- chopped

In a large nonstick skillet, heat oil over medium heat; add onions and
saute till tender. Add garlic and cook for another 2 minutes.
Add remaining ingredients and combine well. Transfer to crockpot
and cook on Low for about 6 hours. Option: Top with shredded fat-free
parmesan cheese.

SERVING SUGGESTIONS: A big green salad and a bowl of raw baby
carrots with your favorite dressing as a dipping sauce.

NOTES: I made this - I'd recommend not adding the pasta in the beginning. Here's what I'd do... Cook the pasta as directed on the stovetop about 20 minutes before serving. Then stir in to the crock pot, let warm, and serve. Otherwise, the macaroni gets too squishy.

[aghiowa]

Zesty Crock Pot Tomato Sauce with Pasta

NOTES : You will have to count points for the honey.

Recipe By : adapted from a recipe by Menu Mailer

Serving Size : 6

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
30 ounces diced tomatoes -- undrained
8 ounces fresh mushrooms -- sliced
6 ounces tomato paste
1 small onion -- chopped
2 cloves garlic -- pressed
2 tablespoons fat-free Parmesan cheese -- grated
2 teaspoons oregano
1 tablespoon honey
1 1/2 teaspoons basil
salt and pepper -- to taste
1/2 teaspoon red pepper flakes -- optional
1 bay leaf
12 ounces whole wheat spaghetti
1 pound extra lean ground beef -- optional
1 cup fat-free mozzarella cheese -- shredded, optional

Put all ingredients, except pasta into crockpot. Stir and cover. (Add the browned meat if you want to now).

Cook on high for 4 hours or low for 8 hours, depending on your crockpot.

When ready to serve, prepare pasta according to package directions. Discard bay leaf and serve sauce over hot pasta. Top with mozzarella cheese and more Parmesan, if desired.

[aghiowa]

Chicken Nicoise
Recipe By : adapted from Menu Mailer
Serving Size : 6

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 1/4 cups fat-free chicken broth -- divided
6 boneless skinless chicken breast halves
3 cloves garlic -- pressed
1/2 cup frozen pearl onions
1 tablespoon olive oil
1 teaspoon Italian seasoning
1 medium red bell pepper -- sliced
6 black olives -- sliced
3 cups brown rice -- cooked

Heat 1/4 cup of broth to boiling in a non-stick skillet. Cook chicken in broth, turning once, till brown. Remove chicken and keep warm.

Add garlic, onions, olive oil, Italian seasoning, bell peppers, olives and remaining broth to skillet and heat till boiling. Simmer for 5 minutes.

Add chicken back to the skillet, reducing heat to medium low. Cook 10-15 min till chicken is cooked thoroughly. Serve over brown rice.

[aghiowa]

Market Meatloaf With Potato Frosting

Recipe By : adapted from Menu Mailer
Serving Size : 6

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 pound extra lean ground beef
1 medium onion -- finely chopped
1/3 cup oatmeal
1 egg -- slightly beaten
3 tablespoons skim milk
1 tablespoon ketchup
3/4 teaspoon cumin
1 teaspoon garlic powder
salt and pepper -- to taste
Topping:
3 cups mashed potatoes -- prepared (Core)
11 ounces corn with red and green peppers -- drained
1/4 cup green onion -- thinly sliced
1 cup fat-free cheddar cheese -- shredded

Heat oven to 375 degrees. In a large bowl, combine meat loaf ingredients (ground beef to salt and pepper), mixing lightly but thoroughly; gently press into bottom of 9" square baking pan.

Bake 20-25 min or till no longer pink and juices run clear. Carefully pour off drippings. Turn on oven broiler.

Meanwhile in a medium bowl, combine all topping ingredients except cheese. Spread over meat loaf to edges of pan; sprinkle with cheese. Broil 3-4" from heat for 3-5 minutes, or till top is lightly browned; cut into 6 rectangular servings.

[aghiowa]

Twice Baked Chicken

Recipe By : adapted from Menu Mailer
Serving Size : 6

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
6 boneless skinless chicken breast halves
1 tablespoon olive oil
1 small onion -- chopped
1 clove garlic -- pressed
1 whole egg -- beaten
1 cup fat-free ricotta cheese
paprika -- to taste

Preheat oven to 350 degrees.

Put chicken breasts in a 9X13 greased casserole dish. Cover with aluminum foil and bake for about 10-15 min. This is the first baking of the chicken.

While chicken is baking, in a skillet heat the olive oil over medium high heat and saute onion and garlic till translucent; set aside.

Mix together egg and ricotta cheese till smooth. Add onion and garlic to the ricotta cheese mixture.

After chicken has been in the oven for the first baking time of 10-15 min, remove from oven, uncover and top with cheese/onion mixture. Sprinkle with paprika. Return to oven and bake for another 15 min, or till chicken is done.

[aghiowa]

Baked Egg Rolls

Serving Size : 8

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 cups carrots -- grated
1 can bean sprouts -- drained (14 oz can)
1/2 cup waterchestnuts -- chopped
1/4 cup green pepper -- chopped
1/4 cup green onions -- chopped
1 clove garlic -- minced
2 cups cooked chicken, shrimp or pork -- finely diced
4 teaspoons cornstarch
1 tablespoon water
1 tablespoon soy sauce
1 teaspoon healthy oil
1 teaspoon brown sugar substitute
1 pinch cayenne pepper
16 egg roll wrappers

Coat a large skillet with nonstick cooking spray; add the first six ingredients.

Cook and stir over medium heat until veggies are crisp-tender, about 3 minutes.

Add meat; heat through.

In a small bowl, combine cornstarch, water, soy sauce, oil, brown sugar substitute and cayenne until smooth; stir into meat mixture.

Bring to a boil.

Cook and stir for 2 minutes; remove from the heat.

Spoon 1/4 cup of meat mixture onto the bottom third of one egg roll wrapper; fold sides toward center and roll tightly.

Place seam side down on a baking sheet coated with nonstick cooking spray.

Repeat with remaining wrappers and filling.

Spray tops of egg rolls with nonstick cooking spray.

Bake at 425 degrees for 10-15 minutes or until lightly browned.

Sweet 'N' Sour Sauce:
1 cup Splenda
2 tablespoons cornstarch
1 teaspoon seasoned salt
1/2 cup white vinegar
1/2 cup water
1 tablespoon maraschino cherry juice -- optional
1 teaspoon Worcestershire sauce

For sauce, combine Splenda, cornstarch and seasoned salt in a saucepan; gradually add the remaining ingredients.

Bring to a boil; cook and stir for 2 min. or till thickened.

Serve with egg rolls.

[aghiowa]

Farmer's Breakfast

Serving Size : 6

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/3 cup onion -- chopped
1/4 cup green pepper -- chopped
2 teaspoons olive oil
6 ounces lean ham -- cut in thin strips (or you could use Canadian bacon)
2 medium potatoes -- cooked, peeled and cubed (I'm using frozen hash browns, southern style)
3/4 teaspoon salt
6 eggs -- beaten

In skillet, cook onion and green pepper in oil till crisp-tender.

Add ham, potatoes, and 1/4 teaspoon salt; cook over medium heat for 10 minutes, stirring occasionally.

Combine eggs, 2 tablespoons water, remaining salt, and dash pepper; pour over ham mixture.

Cook over low heat, turning occasionally, till eggs are set.

Trim with parsley if desired.

[aghiowa]

Barbecued Mini Meatloaves

Recipe By : adapted from Menu Mailer
Serving Size : 6

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 pound ground turkey or extra lean ground beef
1 cup quick cooking oats
3/4 cup ketchup with a few dashes of Worcestershire sauce added
1 whole egg
2 tablespoons fat-free Italian salad dressing
1 1/2 teaspoons salt
1 1/2 teaspoons pepper

Combine all ingredients. Form into 6 patties and barbecue on grill or cook on the stove top in a skillet.

[Vickie]

Here you go, Terry! I hadn't shared this before. I've made it twice and Jim and I love it alot. It is fabulous as cold leftovers. This would be a nice, portable leftover for you working folks. We almost like it better cold than hot!

Cornmeal Crispy Chicken

4 boneless, skinless chicken breasts (I use thighs)
1 beaten egg
3/4 cup yellow cornmeal
1/4 tsp. lemon pepper (I didn't use this)
1/4 tsp. cayenne pepper
1 tsp. garlic powder (I think I added more because we are garlic freaks!)
dash salt
1/4 cup grated Parmesan cheese (I used regular and counted points)
2 Tbsp. lemon juice

Rinse and drain chicken and pat dry. Place chicken between two sheets of
waxed paper and pound the chicken to 1/3" thick.

Pour beaten egg in shallow bowl. In a shallow pan, combine cornmeal, lemon pepper, red pepper, garlic poder, salt, and cheese. Brush chicken with the lime juice, then dip in beaten egg and then coat with the cornmeal mixture. Let sit on a wire rack for 20-30 minutes.

Spray George Foreman two sided grill with nonstick cooking spray. Cook
chicken for 4-7 minutes until thoroughly cooked, brown and crisp. 4 servings. I didn't pound the thighs and they took 7 minutes to cook. Juicy and tender....yum.

[aghiowa]

Sausage Rice Skillet

Recipe By : adapted from Menu Mailer
Serving Size : 6

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
6 cups cooked brown rice
1/2 cup carrots -- sliced
1 large onion -- chopped
1 clove garlic -- pressed
1 large celery stalk -- chopped
4 ounces fresh mushrooms -- sliced
1 tablespoon olive oil
1 can diced tomatoes -- with juice
salt -- to taste
1/4 teaspoon dry mustard
1 teaspoon cumin
1 cup water
1 pound light Polska kielbasa, or smoked sausage -- (roughly 1 point per ounce I think)

Prepare brown rice.

In a large skillet, saute carrots, onions, celery, garlic and mushrooms in butter till all are tender. Add tomatoes with their juice, salt, mustard, cumin, and water; bring to a low boil.

Reduce heat to simmer; add sausage and simmer, covered, for 15-20 minutes. Add rice to skillet and stir to heat rice through. Simmer another five minutes.

[Vickie]

Froufie's Roast Beef

Someone asked about my roast beef - home made - great recipe which I always use and is FROUF guaranteed: usually top sirloin roast (or whatever good cut is on sale).
Mix in small bowl about 1 tsp salt, 1/2 tsp cracked pepper, 1 tsp dry mustard, 1/4 tsp paprika, 1/2 tsp garlic powder - add about 2 tbsp flour and 2 tbsp healthy oil to make a paste - may need to adjust flour/oil combo - you want a semi-thick paste that will stick to the roast.
Line pan w/foil, rub paste all over roast, place fat side up (if any) on rack in pan. Place in 400 degree preheated oven for 30 mins, then reduce to 350 for remainder of time (depends on how you like it - probably 60-90 mins depending on size of roast). Coating seals in juices and is very flavorful. Everyone in my family really enjoys the roast (as does company).

[aghiowa]

POLENTA PIZZA CRUST
4 C. water
1 3/4 t. salt
2 T. extra virgin olive oil
1 C. whole-grain cornmeal
1. Combine water, salt, and oil in a 4-quart saucepan and bring to a full boil.
2. Pour cornmeal into boiling water, stirring constantly with a wire whisk.
3. Turn heat down to medium-high and cook, stirring frequently for about 5 or 6 minutes. Mixture will thicken to the consistency of cooked oatmeal.
4. Pour cooked polenta onto a lightly oiled pizza pan or a rectangular baking pan, using the back of a large spoon to spread outward. The crust should be about 3/8" (about 1 cm) thick. Set aside. At this point the crust can be wrapped in plastic film and refrigerated if serving the next day. I like to stick under the broiler until slightly brown.
CORE PIZZA SAUCE
9 large Roma tomatoes (Italian plum tomatoes)
8 fresh basil leaves or 1/2 t. dried basil
2 T. extra virgin olive oil
5 cloves garlic, whole
3/4 t. salt
Freshly ground black pepper
1. Whirl the sauce ingredients together in a food processor until pureed.
2. Spread generously over crust, covering the surface completely.
3. Refrigerate remaining sauce for future use.
CORE PIZZA TOPPINGS
Your choice of Core ingredients!
FF cheese
Canadian bacon
1/2 red bell pepper, diced
1/2 yellow bell pepper, diced
1 small zucchini squash, diced
6 or 7 button mushrooms, diced
1/4 to 1/2 small red onion, diced
Salt and pepper to taste
1. Sprinkle vegetables over the tomato sauce. Season lightly with salt and pepper.
2. Broil pizza 3" (7.5 cm) from the broiler for 5 to 8 minutes.

[aghiowa]

Chicken and Bean Pasta

Serving Size : 6

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 pound whole wheat medium pasta shape
16 ounces canned black beans -- rinsed and drained
2 cups cooked chicken -- chopped
Garnish:
salsa
fat-free sour cream
fat-free cheddar cheese -- shredded
tomatoes -- diced
green onions -- chopped
bell pepper -- chopped

Cook pasta according to package directions. Drain and set aside.

In a saucepan over medium heat, warm the beans and chicken. Set aside.

Put pasta on plates, top with warmed black beans and chicken.

Top with garnishes of your choice.

[aghiowa]

White Fish and Veggies

Serving Size : 6

NOTES : You will have to count points for the cornstarch.

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
6 white fish fillets -- thawed if necessary
salt and pepper -- to taste
3 tablespoons olive oil -- divided
1 cup carrots -- thinly sliced
1 cup celery -- thinly sliced
1 cup green onions -- diagonally sliced
1 cup broccoli florets
1/4 teaspoon salt
1/4 teaspoon ground ginger
1/4 cup fat-free chicken broth
2 teaspoons cornstarch
1 teaspoon grated lemon peel

Cut fish into 1" cubes. Season fish with salt and pepper. Saute in half the oil till barely cooked; remove fish from skillet.

Saute vegetables in remaining half of the oil till crisp-tender. Return fish to the skillet. Add salt and ginger. Combine chicken broth, cornstarch and lemon peel; add to fish mixture.

Cook and stir till thickened and fish flakes when tested with a fork.

[Monkeypoodle]

Lebanese Moussaka ***
1 lb baby or large eggplant
3 tablespoons olive oil
1-2 onions, peeled and sliced thinly
10-12 small cloves of garlic, peeled and slivered thickly
¾ cup chickpeas, soaked, rinsed, drained and precooked (I used canned)
1 1/2 tablespoons pomegranate molasses - optional (you'd have to use points, I skip it)
1 lb tomatoes, rinsed, peeled, seeded and quartered (I cut them up smaller)
1 1/2 teaspoons salt or to taste
1/2 teaspoon cinnamon
1/2 teaspoon allspice
1/4 teaspoon freshly ground black pepper
1 cup water
mint and ff feta to sprinkle over

Trim the stems of the baby eggplants. Peel to look like Edwardian circus tents, leaving lengthways stripes about ½ inch wide. If you're using large eggplants instead, cut them into ½ inch cubes. In a pan heat 2 tablespoons of olive oil over medium heat and sauté the eggplants for a few minutes until golden brown. With a slotted spoon, remove to a side dish and reserve.

To the pan add the remaining oil, the onion and the garlic and sauté, stirring constantly, until pale in color and soft, about 5 minutes, adding more oil if necessary. Add the cooked chickpeas and stir occasionally for 5 minutes, then add the pomegranate molasses.

Return the eggplants to the pan and add the tomatoes, sprinkle with salt, cinnamon, allspice and black pepper and add the water. Bring to the boil and quickly reduce the heat to moderately low. Cover and simmer for about an hour (they may be ready after 40 minutes or so if you're using a large flat pan or the cubed large eggplant).

Serve warm with plenty of chopped mint and crumbled feta, and couscous. It keeps in the fridge for 3-5 days.

Note: Don't be afraid to try the mint - I thought it really added a lot.

[aghiowa]

Horseradish Pot Roast

Description:
"Horseradish mellows into a sweet, aromatic condiment when it's cooked
for a long time, making this a tasty twist on the usual
run-of-the-mill beef roast. The addition of applesauce to the broth
gives the sauce a touch of sweetness and rich body too."

Recipe By : WW Slow Good Cookbook
Serving Size : 10

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 3 pound eye-round roast
6 ounces jar white horseradish
1 pound small red or white potatoes -- cut in half
3/4 pound baby carrots
1 large onion -- chopped
2 cups vegetable broth
1/2 cup unsweetened applesauce
2 tablespoons Dijon mustard
2 teaspoons dried thyme
2 teaspoons paprika
1/2 teaspoon celery seed
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper

Heat a large nonstick skillet over medium high heat. Add the beef and cook, turning occasionally until browned, about 5 min. Transfer the beef to a 5 or 6 quart slow cooker, spread with the horseradish. Place the potatoes, carrots and onions around the beef.

Combine the broth, applesauce, mustard, thyme, paprika, celery seeds, salt and pepper in a medium bowl. Pour over the vegetables, taking care not to disturb the horseradish coating on the beef.

Cover and cook until the beef and vegetables are fork-tender, 4-5 hours on high or 8-10 hours on low. Transfer the beef to a cutting board; let stand 10 min. Cut into 10 slices and serve with the vegetables and broth.

[septembersgoal]

Cheddar Chicken with Warm Black Bean Salsa

From Weight Watchers "Cook It Quick!"
Makes 4 Servings

4 thin-sliced skinless chicken breasts
1/2 tsp. dried oregano, crumbled
1/4 tsp. salt
1/8 tsp. ground pepper
3/4 cup fat free sharp cheddar cheese (or soy cheese)
14 1/2 ounce can Mexican-style stewed tomatoes
15 ounce can black beans, rinsed and drained
2 Tbsp. chopped cilantro (optional)

Spray a large nonstick skillet with nonstick cooking spray; heat. Saute the chicken until lightly browned, about 3 minutes; then sprinkle with the oregano, salt, and pepper. Turn over and saute until cooked through, about 3 minutes longer. Sprinkle the chicken with all but 1 tablespoon of cheese. Meanwhile, in a small saucepan, bring the tomatoes and beans to a boil. Top the chicken with the black bean salsa, the remaining cheese, and the cilantro (if using) and serve.

Per Serving (when using reduced fat cheese instead of fat free): 287 Cals, 6 g fat, 3 g sat. fat, 62 mg cholesterol, 8 g fiber (5 points)

[septembersgoal]

Spanish Chicken with Rice and Beans

Weight Watchers "Cook It Quick!"
Makes 4 servings

1 green bell pepper, seeded and chopped
1 onion, chopped
2 garlic cloves, minced
3/4 pound chicken breast, cubed
1 cup low-sodium chicken broth
2 tablespoons tomato paste
1 cup quick-cooking white rice (make it brown for Core)
1 cup drained canned whole plum tomatoes<