Simply Filling and Core Recipes - CORE Side Dishes & Salads

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11-14-2004, 08:45 PM
Here's where we can put side dishes and salads.

11-14-2004, 08:56 PM
I made this for lunch earlier this week. It was great! If you like things less tangy, just replace some of the vinegar with water.

* Exported from MasterCook *

Oil-Free Three-Bean Salad

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

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/3 cup white vinegar
3 tablespoons fat-free chicken broth
2 tablespoons white grape juice
2 tablespoons Splenda
1 teaspoon celery seeds
1 clove garlic -- minced
8 ounces canned cut wax beans -- drained
8 ounces canned cut green beans -- drained
8 ounces canned red kidney beans -- drained
1/2 cup finely chopped onions
1/2 cup chopped green bell peppers

Dressing: In a small bowl, stir together the vinegar, broth, juice, sugar, celery seeds and garlic.

Salad: In a large bowl, combine the wax beans, green beans, kidney beans, onions and peppers.

Add the dressing.

Gently stir till combined.

Cover and chill in the refrigerator for 4-24 hours to blend the flavors, stirring often.

"This salad improves with age, has a tangy-sweet dressing"

11-15-2004, 10:40 AM
I responded to a request for this recipe in the Thanksgiving Meal forum but decided to put it here as well.

Here's a fresh cranberry sauce recipe. I didn't add any orange or anything else. I'm kind of a result of the 70's....I like whole cranberry sauce from the can. We never had any relish in my house so I never developed a taste for it!

Cranberry Sauce

2 cups (8 ounces) fresh or frozen cranberries
2/3 cup water
2/3 cup Splenda (This was an Equal recipe but we used Splenda)

Combine cranberries and water in medium saucepan. Bring just to boiling; reduce heat. Boil gently, uncovered, over medium heat 8-10 minutes, stirring occasionally, until skins pop. Remove from heat.

Mash sauce slightly. Stir in Splenda. Cover and chill. Makes 6 servings.

85% calorie and carbohydrate reduction from traditional recipe!

I would consider reducing the water and putting the Splenda in during the cooking. I think the Splenda would hold up during boiling. You could just reduce the water a bit. The only other option would be to add maybe 2 teaspoons of cornstarch with some water. If you don't mind them a trifle soupy then don't change the recipe at all. I'm just so darned happy to be able to have cranberry sauce, I can deal with soupy!

11-18-2004, 09:02 AM
I moved this from the general board - looks great!

silverain....egg muffins,

quarter cup each of red pepper, green pepper, onion chopped and sauted in skillet until tender, let cool a bit, add 5 eggs, half cup ff cheese shredded, ( you can also add 2 pieces of turkey bacon cooked and crumbled but i did not have any so i just made veggie ones) so you mix all this together pour equally into a muffin pan (will make 6) bake at 350 for 20 minutes. wrap in saran wrap and put in fridge ... for breakfast i microwaved 2 for about 40-50 seconds...yummy and quick but not a typical 'muffin'

11-22-2004, 10:04 PM

glad you like the egg 'muffin' recipe! it is great. I am going to make it with canadian bacon next for a different flavour! yummy.

The great thing about this is that you can pop it in the microwave and away you go

11-23-2004, 02:23 PM
I think I've seen a similar recipe posted, but I can't remember so I decided to put one here. Its from Top Secret Recipes - version of KFC Potato Salad.
I'm not sure if it tastes like KFC, well at least not the version here but still, its really good!!! (I changed some ingredients to make it core and I took out the onions, and added more carrot and celery)

KFC Potato Salad

2 pounds russet potatoes (I used red potatoes and it was fine)
1 cup FF mayo
4 teaspoons relish
4 teaspoons splenda/sweetener (about 2 packets)
2 teaspoons minced white onion
2 teaspoons prepared mustard
1 teaspoon vinegar
1 teaspoon minced celery
1/2 teaspoon shredded carrot
1/4 teaspoon dried parsley
1/4 teaspoon pepper
dash salt

1. Lightly peel potatoes (you can leave some of the skin on) and chop into roughly 1/2 inch think bite size pieces. Boil in 6 cups water for 7-10 min.
Drain and rinse potatoes with cold water.
2. In medium bowl mix all other ingredients and whisk until smooth.
3. Pour drained potatoes into a large bowl. Pour dressing over the potatoes and mix until well combined.
4. Cover and chill for at least 4 hours.

01-03-2005, 05:50 PM
Thought this dressing looked interesting. The only non-core thing is the honey, maybe you could substitute with Splenda??

* Exported from MasterCook *

Dijon and Tarragon Dressing

Recipe By :
Serving Size : 12 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2/3 cup fat-free plain yogurt
1/2 cup fat-free chicken broth
2 tablespoons Dijon mustard
2 tablespoons honey
2 teaspoons dried tarragon
2 cloves garlic -- minced
1/2 teaspoon salt

In a med bowl, use a wire whisk to stir together the yogurt, broth, mustard, honey, tarragon, garlic and salt.

Refrigerate to store.

Stir before serving.

"this creamy dressing is virtually fat free"
"1 1/2 cups"

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

Per Serving (excluding unknown items): 22 Calories; trace Fat (5.6% calories from fat); 1g Protein; 4g Carbohydrate; trace Dietary Fiber; trace Cholesterol; 151mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Non-Fat Milk; 0 Fat; 0 Other Carbohydrates.

01-11-2005, 11:31 AM
This is really yummy. Even my 5-year old liked it! Satisfies that chinese food craving, and is still Core!

Shrimp Stir-Fried Rice

Serving Size : 4

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cup egg
2 teaspoons oil
3 medium scallion -- chopped
1 cup frozen peas and carrots -- thawed
4 ounces frozen salad shrimp -- thawed
2 cups cooked brown rice
4 tablespoons soy sauce

Coat a large skillet with cooking spray and heat till an added drop of water sizzles.

Scramble egg in skillet. Remove when cooked and set aside.

Add oil, scallins, peas and carrots and shrimp to the skillet.

Stir-fry for 5 min.

Add cooked rice, eggs and soy sauce.

Stir-fry for about 3 min.

"1 1/2 cup per person"

Per Serving (excluding unknown items): 251 Calories; 9g Fat (33.3% calories from fat); 12g Protein; 30g Carbohydrate; 3g Dietary Fiber; 258mg Cholesterol; 1136mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 1 Fat.

01-20-2005, 02:28 PM
I found this on Barbo's site. It's the best way I've have couscous so far.

Mediterranean Couscous

Yield: 1 Servings

1 c Chicken broth

1 ts Dried basil

1 cl Garlic

3/4 c Couscous; uncooked
1 1/2 tb Balsamic vinegar
1 1/2 ts Olive oil

1/4 ts Pepper

1/8 ts Salt

3/4 c Seeded, chopped, unpeeled


Bring chicken broth, basil and garlic to a boil.
Stir in couscous. Remove from heat; cover and let
stand 5 minutes.

Combine vinegar, oil, pepper and salt well.

Fluff couscous with fork, combine with dressing
and tomato.


01-25-2005, 01:14 PM
Here's one of the cornbread receipes. This one is drier like traditional cornbread. I used 1/2 cup of Splenda. This went real good with Core chili. My fussy Hubby liked it with a little Smart Balance on it.


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

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

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

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

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

01-25-2005, 01:16 PM
Here's the other which takes a little more time but is VERY yummy and uses your healthy oils.

Core Sweet Corn Cakes

1 1/2 cups corn meal
1 cup plain FF yogurt
1 teaspoon baking powder
1/2 cup water
1 egg
1/3 cup frozen corn, thawed
1/2 cup Splenda
1/4 teaspoon salt
2 Tablespoons good oil (this would be your good oil for the day if you made 6 cakes and ate 2 cakes)

Mix yogurt, water and egg together in bowl; add in cornmeal, Splenda, salt and baking powder and stir together until batter is moist.

Let batter stand for 15-20 minutes. Quickly fold in corn. Heat frying pan over medium heat and warm canola/olive oil. Add batter in spoonfuls. Cakes should be about 2-3 inches around. Let first side cook until tops look dry around the edges; turn and cook the other side. Makes 6-8 cakes.

Next time, I think I will add a bit more corn.

Enjoy! Hubby liked these too.

01-28-2005, 01:54 PM

1 1/2 cups short-grain brown rice
1 3/4 cups plus 1 1/2 tablespoons water
1/4 cup seasoned rice vinegar
1 tablespoon Splenda
1 teaspoon salt

1 medium carrot
1 1/4 teaspoons wasabi paste
1 1/2 tablespoons vegetable oil
1 c cucumber, peeled, cored, and chopped
3 scallions, thinly sliced diagonally
3 tbsp sliced pickled ginger, coarsely chopped
1 tablespoon sesame seeds, toasted (optional)
1 firm-ripe avocado

Flat lettuce or napa cabbage leaves
1 piece toasted nori cut into very thin strips with scissors

Prepare sushi rice according to package directions. While rice is resting, bring vinegar, sugar, and salt just to a boil in a very small saucepan, stirring constantly until sugar is dissolved, then cool 2 minutes. Spread rice in a large shallow baking pan, then sprinkle with vinegar mixture and toss with a wooden spoon.

Shave thin lengthwise slices from carrot with a vegetable peeler, then cut slices diagonally into 1/4-inch-wide strips.
Whisk together wasabi, remaining 1 1/2 tablespoons water, and oil in a bowl, then add rice, carrot, cucumber, scallions, pickled ginger, and sesame seeds and toss gently.
Halve, pit, and peel avocado and cut crosswise into 1/4-inch-thick slices. Arrange lettuce leaves on 4 plates. Top with avocado and rice mixture and sprinkle with nori strips. Makes 4 servings

02-05-2005, 02:08 PM
This salad is really good! It's very flavorful and filling. Yum!

* Exported from MasterCook *

Spinach Salad

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

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 hard cooked egg -- sliced
1 bag baby spinach
1 1/4 cups cherry tomatoes -- halved
1/4 cup fresh pea pods -- chopped bite sized
sliced radishes -- optional
2 teaspoons olive oil
4 slices canadian bacon -- chopped
1/4 cup chopped onion
1 tablespoon Splenda
1/3 cup salad vinegar

Wash and chop spinach, tomatoes, and pea pods.

Toss in large bowl.

In the 2 t. oil, fry chopped Canadian bacon till almost golden brown, over medium heat.

Add chopped onions and cook till tender.

Dissolve Splenda in the vinegar and stir into the bacon/onion mix in warm pan.

Pour over greens and veggies and tossl.

Top with sliced egg.

02-08-2005, 09:52 AM
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
sliced ripe olives
pico de gallo

This makes a great dip at parties.

02-10-2005, 10:16 AM
Garlicky Sour Cream Topping

3 medium cloves garlic
1 cup non-fat sour cream
2 tbsp. reduced fat mayonnaise{fat free for CORE}
1 tbsp. minced fresh parsley

Place the garlic in a food processor bowl, pulse to mince.
Add the sour cream, mayo & parsley.
Process for one minute or until smooth.

Yield: 1 cup

Per 1/4 cup serving: 91 calories, 2.5 grams total fat, 0.1 grams fiber, 2 Pts.

Serve over baked or boiled potatoes, steamed vegetables or fish.


02-22-2005, 03:22 PM
Roasted Garlic Mashed Potatoes
Serves 4 - Skip the gravy with these mashed potatoes-they won't need it. The roasted garlic, herb, and sour cream flavor them to delicious perfection.

1 1/2 lb. Yukon gold potatoes or other potatoes, quartered
2 t. bottled minced roasted garlic
1/4 cup fat-free sour cream
2-4 T. skim milk
2 t. snipped fresh rosemary, thyme or oregano (I used dried, it worked fine)
1/4 t. salt
1/8 t. black pepper

1. In a covered large saucepan cook potatoes in a small amount of boiling water for 20-25 min or till tender. Drain in a colander; return to saucepan. (It never says to peel potatoes - I did, but it would probably be fine without too).
2. Add garlic to potatoes. Mash with a potato masher or an electric mixer on low speed. Add sour cream, milk, desired herb, salt, and pepper. Beat until light and fluffy. (Do NOT overbeat.)

To roast your own garlic: For every 1 t. of roasted garlic, wrap 3 unpeeled garlic cloves in foil. Bake in a 400 degree oven for 25-35 min or till cloves feel soft when pressed. When cool enough to handle, squeeze garlic paste from cloves.

02-26-2005, 01:32 PM
Luncheon Chicken Salad

"This colorful combo is a great change of pace from the usual salad"

NOTES : You can substitute finely chopped red onions for the green, and/or yellow mustard for the brown if desired.

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
4 cups cooked chicken breast -- cubed
20 ounces pineapple tidbits -- drained
11 ounces mandarin oranges -- drained
1 cup celery -- chopped
6 green onions -- chopped
1/2 cup green pepper -- chopped
2/3 cup fat-free mayonnaise
7 1/2 teaspoons brown mustard
1 tablespoon brown sugar substitute
1/2 teaspoon minced garlic

Stir together chicken, pineapple, oranges, celery, green onions, and green pepper.

In a separate bowl, combine remaining ingredients.

Combine with chicken mixture.

Chill and serve. (It's good warm too.)

03-02-2005, 03:43 PM
Mom's Thousand Island Salad Dressing

1 Cup FF Mayo
1/4 cup Heinz chili sauce
2 Hard Boiled eggs
1 teaspoon Worcestershire Sauce

Mash eggs and stir together!


03-04-2005, 10:38 PM
My favorite is kinda of a veggie salad thing: I mix nf cottage cheese, add some chopped shallots, radishes, little chunks of tomatoes and peppers if you like those - add a dollop of ff sour cream, salt pepper..and stir! Really yummy and you can get lots of veggies in!


03-06-2005, 11:45 PM
Kally's Avocado Dressing
This is what I do. I mash up an avocado and mix with ff sour cream and ff yogurt. then I add some choppped up roasted red peppers from a jar (kinda softish) and throw those in. Then I put a bit of milk in it to make it a bit thinner and some salt and pepper and garlic (or garlic salt). Then I put the jar in the fridge and eat it over the next few days. You get a goodly amount of dressing from one avocado. It will go bad quickly though, so eat within 4 or 5 days.

03-14-2005, 07:19 PM
Four Bean Salad

Serving Size : 9

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
17 ounces canned lima beans -- drained
16 ounces canned cut green beans -- drained
16 ounces canned cut wax beans -- drained
15 ounces canned red kidney beans -- drained
1/2 cup celery -- chopped
1/2 cup onion -- chopped
1/2 cup green pepper -- chopped
3/4 cup white vinegar
1/2 cup Splenda
1/4 teaspoon salt -- optional
1/8 teaspoon pepper

Combine vegetables in a large bowl.

Combine vinegar and next 3 ingredients in a jar.

Cover tightly and shake vigorously till all is mixed; pour over vegetables.

Cover and chill at least 2 hours, stirring occasionally.

03-21-2005, 02:37 PM
Turkey Fruit Pasta Salad
"In the mood for a light supper? Toss togther apple slices, juicy
strawberries, smoky turkey breast, pasta, and tangy mustard-marjoram
dressing. Voila!"

Serving Size : 4

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
6 ounces whole wheat radiatore or rotini pasta
2 small apples -- cored and cut into very thin slices
2 teaspoons lime juice or lemon juice
8 ounces smoked turkey breast -- cut into bite-sized pieces
1 cup strawberries -- quartered
1/2 cup celery -- sliced
1/4 cup plain nonfat yogurt
2 tablespoons fat-free mayonnaise
2 tablespoons skim milk
4 teaspoons Dijon-style mustard
1/2 teaspoon celery seeds
1 tablespoon fresh marjoram

Cook pasta according to package directions, except omit any oil or salt. Drain in colander. Rinse with cold water; drain again. Toss apple slices with lime juice to coat. In a large bowl combine the cooked pasta, apple slices, turkey, strawberries and celery.

For dressing, in a small bowl combine yogurt, mayonnaise, milk, mustard, and celery seeds. Pour dressing over pasta mixture, toss gently to coat. Sprinkle with marjoram.

03-21-2005, 02:39 PM
Green Beans and Onions

"No more boring beans! In this recipe, the familiar green bean takes
on an exciting new flavor. Onions, Splenda, and balsamic vinegar
create a sweet and tangy sauce."

Serving Size : 4

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 1/2 cups chopped onion
1 teaspoon Splenda
1 tablespoon balsamic vinegar
1/2 cup bottled roasted red peppers -- finely chopped and drained
1/4 cup pitted ripe olives -- sliced
2 tablespoons fresh basil -- snipped
1/4 teaspoon salt
1/4 teaspoon black pepper
1 pound green beans -- trimmed and cut into 2" lengths

Spray a large nonstick skillet with nonstick cooking spray. Add onion and Splenda to the skillet. Cook and stir about 10 minutes or till the onion is very tender and golden brown. Stir in vinegar. Cook and stir for 1-2 minutes more or till liquid is evaporated. Stir in the roasted red peppers, olives, basil, salt, and black pepper. Remove from heat; cover and keep warm.

Meanwhile, in a covered medium saucepan cook the green beans in a small amount of boiling water about 10 minutes or till crisp-tender; drain. Stir the onion mixture into green beans.

03-25-2005, 10:45 AM
Jamaican Chicken Salad

"The jerk seasoning on the chicken and the dressing's lime peel gives
this fruity tossed salad a taste of the tropics. It's perfect for a
casual summer supper."

Serving Size : 4

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/2 cup bottled fat-free honey-mustard salad
1 teaspoon lime peel -- finely shredded
4 4 ounce skinless boneless chicken breast halves
2 1/2 teaspoons Jamaican jerk seasoning
other spicy seasoning blend, such as
barbecue seasoning, Cajun seasoning or
fajita seasoning
2 teaspoons healthy oil
12 cups torn mixed salad greens
4 plums or apricots -- cut into wedges

For dressing, in a small bowl stir together honey-mustard dressing and lime peel. If necessary, add water to make dressing of drizzling consistency. Cover and chill until ready to serve.

Sprinkle both sides of chicken with jerk seasoning. In a large nonstick skillet cook chicken in hot oil over medium-high heat for 8-10 minutes or until chicken is done (170 degrees), turning once.

To serve, place the salad greens on dinner plates. Thinly slice chicken diagonally. Arrange the chicken slices and plum wedges on top of greens. Drizzle with the dressing.

03-31-2005, 04:19 PM
Mandarin Vegetable Medly

"This crisp refreshing salad is loaded with good-for-you ingredients
and coated with a light honey-lemon dressing."

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

Serving Size : 8

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 pound fresh asparagus -- trimmed and cut into 2" pieces
1 can fat-free chicken broth
2 cups fresh snow peas
1 can whole baby corn -- rinsed and drained
1 can mandarin oranges -- drained
1 can sliced waterchestnuts -- drained
2 ribs celery -- thinly sliced
1/2 cup red onion -- finely chopped
1 green onion -- thinly sliced
5 tablespoons lemon juice
2 tablespoons olive oil
2 tablespoons soy sauce
1 tablespoon honey
1 teaspoon Dijon mustard
2 cloves garlic -- minced
1 teaspoon pepper
1/2 teaspoon salt

In a large skillet, bring asparagus and broth to a boil.

Reduce heat; cover and simmer for 3 min or till crisp-tender.

Drain; immediately place the asparagus in ice water.

Drain and pat dry.

In a large bowl, combine the peas, corn, oranges, water chestnuts, celery, onions and asparagus.

In a small bowl, whisk the lemon juice, oil, soy sauce, honey, mustard, garlic, pepper and salt.

Pour over vegetables.

Cover and refrigerate for at least 1 hour.

Serving Ideas : Serve with grilled turkey or chicken.

04-01-2005, 03:43 PM
Sweet Potato Gratin

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

Serving Size : 11

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
8 medium sweet potatoes
2 cups skim milk
1 tablespoon cornstarch
1 clove garlic -- minced
1/4 teaspoon ground pepper
1 tablespoon fresh parsley -- snipped

In a 4-quart saucepan, cook the potatoes in water to cover for 45 min or till easily pierced with a fork.

Drain and plunge into cold water to cool.

Peel and slice cross-wise into 1/8" rounds.

Spray a 10" pie plate with nonstick spray.

Arrange sweet potatoes in pie plate, overlapping as necessary to fit. (May be prepared up to 2 days ahead. Wrap well and refrigerate.)

In a med bowl, combine the milk, cornstarch, garlic and pepper.

Pour over the potatoes.

Bake at 300 degrees for 35 min.

Sprinkle with snipped parsley just before serving.

04-10-2005, 06:02 PM
Pasta Salad with White Beans

Recipe By : adapted from Menu Mailer
Serving Size : 7

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
16 ounces whole wheat fusilli pasta
1 cup canned white beans -- rinsed and drained
5 ounces turkey ham -- chopped
4 plum tomatoes -- chopped
1 small red bell pepper -- seeded, de-ribbed and cut into long, thin slices
10 kalamata olives -- pitted and halved
2 tablespoons fresh parsley -- chopped
Easy Balsamic Vinaigrette
1 tablespoon Dijon mustard
2 tablespoons balsamic vinegar
1 tablespoon lemon juice
1 clove garlic -- pressed
1/2 cup olive oil
salt and pepper -- to taste

Cook pasta according to package directions. While pasta is cooking, make vinaigrette dressing (see below). Drain cooked pasta, rinse under cold water and set aside. In a large bowl, combine remaining salad ingredients (beans through parsley); add the pasta and vinaigrette and toss lightly to mix.

Dressing: Mix all ingredients together, whisking the olive oil in gradually at the end, till dressing is slightly thickened. Season with salt and pepper.

04-11-2005, 04:23 PM
Creamy Herb Dressing

(Makes 10 1 Tablespooon sized servings)

Ooooooh -- fresh dressing on those wonderful
mixed greens!
1/2 cup buttermilk
1 Tbsp. apple Cider vinegar
1 clove garlic, minced
1 Tbsp. Dijon mustard
2 tsp. honey (Splenda)
1 Tbsp. olive oil
1/4 tsp. salt
1/8 tsp. celery seed
1/8 tsp. pepper
1/8 tsp. Tabasco sauce
1 tsp. dried Italian seasoning or mixed herbs

Whisk together and store in glass jar. Good for
up to 4 days.

04-24-2005, 11:20 AM
Spinach and Barley Bake

2/3 C Barley (pot or pearl)
1 2/3 C Water
1 10oz package frozen chopped spinach thawed and squeezed dry
2 C sliced mushrooms (I sometimes cheat and use more)
2 cloves garlic pressed
1 1/2 C fatfree cottage cheese or dry curd cottage cheese
1/4 C + 2 tablespoons fat free parmeasan cheese
1/2 C egg substitute
1 tablespoon flour (points)
1 teaspoon thyme
1/2 teaspoon freshly ground black pepper
1/2 onion chopped

Cook barley until tender. Combine other ingredients except the 2T fatfree parmasan cheese. Put in 1 1/2 quart casserole. Sprinkle cheese over the top. Bake uncovered 375 degrees for 50 to 60 minutes or until golden and bubbly.

05-04-2005, 04:16 PM
These are so yummy!

Mashed Sweet Potatoes

Recipe By : Swanson
Serving Size : 6 Preparation Time :0:10

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
4 large sweet potatoes cut in 1-inch cubes -- about 7 1/2 cups
2 cans Chicken Broth -- 14 1/2 ounce cans
dash black pepper (go easy on the pepper)
2 tablespoons brown sugar twin (I added a little more, to taste)

1. In medium saucepan place potatoes and broth. Over high heat, heat to a boil. Reduce heat to medium.

2. Cover and cook 10 minutes or until potatoes are tender. Drain, reserving broth.

3. Mash potatoes with 1 cup broth and pepper. If needed, add additional broth until potatoes are desired consistency. Add brown sugar.

Nutritional values per serving: Calories: 225; Total Fat 1 g; Saturated Fat 0 g; Cholesterol 1 mg; Sodium 501 mg; Total Carbohydrate 51 g; Dietary Fiber 6 g; Protein 4 g; Vitamin A 75%; Vitamin C 72%; Calcium 5%; Iron 8%

-- Terry

05-04-2005, 04:18 PM
I managed to get a little of this before my DH finished it off. It's fabulous!

Avocado-Cucumber Toss

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

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

Serve immediately. Makes 4 servings.

-- Terry

05-04-2005, 04:20 PM
You'll be tempted to eat the whole thing!

Braised Red Cabbage And Pears

Recipe By : Cooking Light Magazine, December 1999, page 102
Serving Size : 8 Preparation

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 teaspoon olive oil
1 1/2 cups thinly sliced onion
separated into rings
6 cups sliced red cabbage
1/3 cup red wine vinegar
2 tablespoons Splenda
2 bay leaves
1 3 inch cinnamon stick
1 1/2 cups thinly sliced peeled Anjou pear -- (about 2 pears)
1/2 teaspoon salt
1/4 teaspoon black pepper

Strong-flavored cabbage and onions can overwhelm any dish; here they're subdued by the sweetness of the pears and cinnamon.

Heat oil in a large Dutch oven over medium-high heat. Add onion; saute 5 minutes. Stir in cabbage, vinegar, Splenda, bay leaves, and cinnamon stick; cover, reduce heat, and simmer 15 minutes or until cabbage is tender. Stir in pear, salt, and pepper; cover and cook 5 minutes. Discard bay leaves and cinnamon stick. Yield: 8 servings (serving size: 3/4 cup).

CALORIES 59 (13% from fat); FAT 0.9g; PROTEIN 1.1g; CARB 13.2g; FIBER 2.2g; CHOL 0mg; IRON 0.4mg; SODIUM 153mg; CALC 35mg

05-04-2005, 04:24 PM
Sweet and spicy - a hit at my house.

Cajun Baked Sweet Potatoes
1/2 tablespoon paprika
1 teaspoon brown sugar twin
1/4 teaspoon black pepper
1/4 teaspoon onion powder
1/4 teaspoon thyme
1/4 teaspoon rosemary
1/4 teaspoon garlic powder
1/8 teaspoon cayenne pepper
2 large sweet potatoes
1/2 tablespoon olive oil

1. Preheat oven to 375 degrees.
2. Combine the paprika, brown sugar, black pepper, onion powder, thyme, rosemary, garlic powder, and cayenne pepper.
3. Slice the sweet potatoes in half lengthwise; rub the halves with olive oil, then rub the seasoning mix over the open half of each potato.
4. Bake for 1 hour, or until the sweet potatoes are tender.

05-04-2005, 04:26 PM
If you love garlic, you will love these.

Garlic-Sizzled Mushrooms

When the mushrooms are added to the olive oil, they sizzle. These garlic-and-red pepper infused mushrooms have a feisty flavor.

1 teaspoon olive oil
Cooking spray
5 cups quartered mushrooms (about 1 pound)
1/4 teaspoon crushed red pepper
1/8 teaspoon salt
10 garlic cloves, chopped
1/2 cup no-salt-added beef broth
Dash of black pepper
2 tablespoons chopped fresh parsley
Heat oil in a large nonstick skillet coated with cooking spray over medium-high heat until hot. Add the mushrooms, crushed red pepper, salt, and garlic to skillet, and sauté for 3 minutes. Reduce heat to medium. Add broth and black pepper, and cook 5 minutes. Remove from heat, and sprinkle with parsley.
Yield: 4 servings (serving size: 1/2 cup)
CALORIES 48 (32% from fat); FAT 1.7g (satfat 0.2g, monofat 0.8g, polyfat 0.3g); PROTEIN 2.4g; CARBOHYDRATE 7g; FIBER 1.4g; CHOLESTEROL 0.0mg; IRON 1.3mg; SODIUM 81mg; CALCIUM 21mg;

05-04-2005, 04:29 PM
I love hummus. This version is slightly different in consistency than the hummus you can buy in the store, but it is very tasty and all core. I thought it was a little too lemony - next time I'd use half of the lemon juice it calls for; you can add more after you've blended everything.

One 15 oz can chickpeas, rinsed and drained
½ cup plain nonfat yogurt
1 ½ tbs fresh lemon juice
3 medium garlic cloves
2 tsp olive oil
½ tsp salt
½ tsp ground cumin
1/8 tsp ground allspice
In a food processor or blender, puree all the ingredients with 1 tbs water.
91 calories, 2 g fat, 13 g carb, 1 g fiber

05-04-2005, 04:32 PM
This is a great side dish for any Asian-type meal.

Noodles in Sesame-Soy Sauce
1 tbs reduced-sodium soy sauce
½ tbs sesame oil
½ tsp Splenda
½ tsp white-wine vinegar
2 cucumbers, peeled and julienned
1 ½ cups hot cooked whole wheat vermicelli (I used linguine)
3 scallions, green part only, chopped
To prepare the sauce, in a small bowl, combine the soy sauce, oil, Splenda and vinegar.
In a large bowl, combine the cucumbers, vermicelli and the sauce; toss to coat. Transfer to a platter and sprinkle with scallions.
Serves 3. 140 cal, 3 g fat, 25 g carb, 2 g fiber

05-05-2005, 12:04 PM
Mexican Rice

Serving Size : 6

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 teaspoon salt
1 clove garlic -- minced
3 tablespoons olive oil
1 cup uncooked brown rice -- NOT INSTANT
2 cups fat-free chicken broth
1 can Ro-tel tomatoes
1/2 cup chopped bell pepper or chopped red pepper
1/2 cup chopped onion

Heat oil. Add rice and cook until golden and toasted. Add and lightly saute onion, bell pepper, and garlic.

Put salt, 1/2 cup of tomatoes (undrained) and broth in a blender. Process till smooth.

Add liquid from blender to the rice mixture slowly. You can drain the rest of the tomatoes and add them to the rice at this point if you want extra tomato.

Bring to a boil, cover, turn heat to low, and simmer until rice is tender, about 1 hour. (Or however long brown rice needs to simmer - my package says 1 hour.)

Don't remove the lid during the cooking process.

NOTES : This recipe calls for quite a bit of oil. If you want to use less, try cooking spray and a nonstick pan. But I think it's the oil that gives it that yummy flavor. Might be worth any points you'd have to count.

If you don't have fresh garlic, you can add 1/2 teaspoon of garlic powder to the blender.

05-06-2005, 04:34 PM
fruit salad with sf/ff pudding glaze

this is one of those recipes that you can tweak all you want. basically, you use fresh, frozen, and even canned fruits. and dry sf/ff pudding mix. i usually use vanilla, but i've also used pistachio or banana cream.

this weekend i'm making the salad using the following:

fresh strawberries
2 apples
can of pears (drained)
can of chunk pineapple (reserve the liquid)
seedless grapes
a few frozen peaches

stir about half a box (small box) dry pudding mix into pineapple juice. prepare fruit the way you like (chop or whole). pour pudding/pineapple juice over fruit and stir till coated. refridgerate till ready to serve. it's better after being refridgerated overnight so i'm making mine saturday afternoon for our mother's day lunch sunday. if there are leftovers, i continue to add fruit.

this is wonderful and helps satisfy your sweet tooth. i got this recipe somewhere on the net but i can't remember where so i can't give credit to the originator.

05-09-2005, 03:58 PM
Black Bean Cornmeal Cakes (Polenta)

Serving Size : 13

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cup dry black beans
3 cups water
1 small onion -- chopped
3 tablespoons water
5 cups fat-free chicken broth
1 1/2 cups cornmeal

Sort and wash beans.

In a med saucepan, cover and boil beans in 3 cups water for 2 min.

Remove from heat and soak 1 hour.

Return to boil, reduce heat and simmer till beans are tender, about 1 hour.

Cool, drain and chop, set aside.

In saucepan, saute onion in 3 T. water till onion is transparent.

Add chicken broth and bring to a boil.

Slowly add the cornmeal, stirring constantly.

Stir in the black beans and mix well.

cook over low heat till liquid is absorbed.

Pour into sprayed shallow baking pan and allow to cool before refrigerating for 3-4 hours till firm.

To serve, cut into squares or desired shapes and brown in a skillet or grill which has been lightly sprayed with nonstick spray.

Notes: I think this would work with canned black beans too, which would cut down on preparation time dramatically. I bet you could also broil the squares in your oven, which might make them crispier.

05-12-2005, 04:32 PM
Not sure where I found this recipe.

This cornbread is moist and delicious, almost cake-like - and totally core.

Jalapeno Cornbread

1 1/2 cups yellow cornmeal
1 1/2 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
1/3 - 1/2 cup Splenda (according to taste ~ I used 1/3 cup)
1 cup plain fat free yogurt
1/2 cup fat free sour cream
1 Tbsp Olive oil
3 eggs
1 can drained corn
1 cup fat free cheddar cheese (grated)
2 finely chopped jalapeno's

Combine dry ingredients in a large bowl. Mix yogurt, sour cream, olive oil and eggs in a medium bowl. Add to dry mixture. Add rest of ingredients and stir until well blended.

Pour into an 8 inch square pan that has been sprayed with a non-stick spray. Bake at 375 for 30-40 minutes or until golden brown and a toothpick inserted in middle comes out clean.

Cut into 9 wedges

05-13-2005, 03:00 PM
These are crispy and so good. I cut them into smaller strips so they were about the size of McDonald's fries. If you do this, you need to check on them frequently, 'cuz they will bake faster than thicker fries.

Oven Fries
1 ¼ lbs (about 2 large) baking potatoes, peeled and cut into ½” strips
¾ tsp salt
½ tsp Splenda
4 tsp oil
1 tsp paprika

Preheat the oven to 450. Spray a nonstick baking sheet with nonstick cooking spray.

In a large bowl, combine the potatoes, ¼ tsp of the salt and the Splenda with cold water to cover. Soak 15 minutes, drain and blot dry.
In another large bowl, toss the potatoes with the oil and paprika. Place in a single layer on the baking sheet. Bake, turning the potatoes over as they brown, until cooked through and crisp, about 45 minutes. Sprinkle with the remaining salt. (I sprinkled mine with garlic salt instead of regular.)
Serves 4. 159 cal, 28 g carb, 5 g fat, 3 g fiber

05-14-2005, 03:29 PM
Pepper-Potato Hash

"Red and yellow bell peppers, coupled with fennel seeds, add a subtle
sweet flavor to these easy skillet potatoes."

NOTES : While not as crisp as when freshly prepared, this potato hash makes great leftovers. Place in a microwaveable bowl, cover with plastic wrap, and refrigerate for up to 2 days. To reheat, prick a few holes in the plastic wrap and microwave on High until hot, about 2 minutes.

Recipe By : WW Slow Good Cookbook
Serving Size : 6

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 teaspoons extra virgin olive oil
1 medium onion -- chopped
1 red bell pepper -- seeded and diced
1 yellow bell pepper -- seeded and diced
1 clove garlic -- minced
1/2 teaspoon fennel seeds -- crushed
1 1/2 pounds baking potatoes -- peeled and diced
1/2 cup chicken broth
1/4 teaspoon salt
1/4 teaspoon pepper
1 tablespoon chopped flat-leaf parsley

Heat the oil in a large nonstick skillet over medium heat. Add the onion, red and yellow bell peppers, garlic, and fennel seeds; cook, stirring occasionally, until the bell peppers are tender, about 10 minutes. Add the potatoes, broth, salt, and pepper; cover and cook about 15 minutes. Uncover and cook, stirring occasionally, until the liquid is evaporated and the potatoes are browned, about 15 minutes longer. Sprinkle with the parsley.

05-16-2005, 03:52 PM
I don't use measuring cups, so adjust to your taste.

1 bag of shelled edamame
1 can of corn
1 small red onion
1 small yellow bell pepper
1 small orange bell pepper
1 bunch of cilantro (optional)
a couple splashes of white balsamic vinegar
a couple splashes of olive oil or flaxseed oil
salt and pepper to taste

Mix together and enjoy.

You can use regular or red bell pepper, if you like. I used yellow and orange to make it more colorful. Use other veggies and/or beans if you like - tomatoes, black beans, cannellini.

White wine vinegar if you can't find white balsamic vinegar (available at Trader Joes). Not a fan of vinegar? Use lemon juice instead.

05-18-2005, 11:33 PM
Provolone Polenta with Red Pepper Sauce

Serving Size : 9

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
3 cups water
1 1/2 cups cornmeal
1 1/2 cups cold water
1 teaspoon salt
1 1/2 cups shredded fat free provolone cheese (or you can use mozzarella if you can't find provolone)
2 medium red sweet peppers -- halved and seeded
2 teaspoons Splenda
2 teaspoons balsamic vinegar
1/8 teaspoon salt
olive oil
curly endive (optional)

For polenta, in a 3-quart saucepan bring the 3 cups water to boiling. In a medium bowl combine cornmeal, the 1 1/2 cups cold water, and the 1 teaspoon salt. Slowly add the cornmeal mixture to the boiling water, stirring constantly.

Cook and stir until mixture returns to boiling. Reduce heat to very low. Cover and simmer for 15 minutes, stirring occasionally. Stir 3/4 cup of the shredded cheese into the hot polenta.

Turn the mixture into an ungreased 13X9X2 inch pan. (I would use a larger pan so your polenta shapes are not so thick.) Cool slightly. Cover and refrigerate for several hours or till firm.

Meanwhile, for sauce, place sweet pepper halves, cut sides down, on a foil-lined baking sheet. Bake in a 425 degree oven for 20-25 minutes or till skin is brown. Immediately place hot peppers in a clean paper bag; seal. Let stand for 10 minutes.

When peppers are cool enough to handle, peel off skins, using a sharp knife. In a blender container, combine peppers, Splenda, vinegar, and the 1/8 teaspoon salt. Cover and blend until smooth. Transfer to a small saucepan; heat through.

Cut chilled polenta into 18 triangles. Arrange triangles on a lightly greased baking sheet. Brush with olive oil. Broil 4-5" from heat for 4 minutes. Turn over triangles. Brush with additional oil. Broil for 4 minutes more or until golden brown. Sprinkle remaining cheese over polenta. Let stand 2 minutes or until cheese melts.

To serve, line individual plates with endive. Arrange polenta triangles on plates and spoon warm sauce over.

NOTES : To get 18 triangles, cut the chilled polenta crosswise into thirds, then cut lengthwise into thirds. Cut each polenta rectangle into half diagonally.

05-19-2005, 12:15 AM

a simple way to make it is to use 3 parts water to 1 part cornmeal plus a dash of salt. bring the water to a boil. add the cornmeal and stir. remove from stove. add salt. i next pour about 1/4 cup's worth size corncakes onto the pancake griddle and cook. (i've sprayed the griddle with butter flavored pam.) i use a spatula sprayed with pam to flatten each cake. i cook them till they are crispy.

i eat them like bread. they are especially good with pinto beans, pot roast, just about anything.

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

05-19-2005, 09:41 PM
i got this off the net. i made it once. dh and i both liked it.


butter flavored pam
1 large can sweet potatoes
8 oz can crushed pineapple in its own juice--UNDRAINED
3 t splenda
1/4 5 cinnamon


preheat oven to 425*. coat a 2 qt casserole dish with cooking spray.

place potatoes in prepared dish. combine crushed pineapple, splenda and cinnamon in a small bowl. add to potatoes and toss till well mixed.

bake stirring after 30 minutes till sweet potato mixture is bubbly. yields about 1/2 cup per serving.

makes 6 servings

05-23-2005, 09:07 AM
Here's a nice "bring along" dish if you have any Memorial Day parties to attend. This was from the WW newsletter. I can't tell you how my Niece serving Core pasta salad has saved me at many a party. You can tweak this as much as you like. I think my Niece adds a bit of regular yellow mustard for some flavor. I like to add hard boiled eggs. With the leftovers, I throw in some tuna for a great lunch.

Memorial Day Pasta Salad

2 cup dry whole-wheat elbow macaroni
1 medium stalk celery, diced
1 small sweet red pepper(s), chopped
1/2 cup cooked frozen peas and carrots
3 medium scallion(s), chopped
1/2 cup Kraft Free Shredded Cheddar Cheese, or other brand
1/2 cup fat-free mayonnaise
1/4 cup fat-free sour cream
1/4 cup dill pickle(s), sliced
1/4 tsp onion powder


Cook pasta according to package directions. Drain and rinse with cold water; drain again. Combine cooked pasta, celery, pepper, peas and carrots, scallion and cheese in a large mixing bowl.

To make dressing, combine mayonnaise, sour cream, pickle and onion powder in a small bowl. Pour dressing over pasta mixture and toss lightly to coat. Cover and chill for at least 2 hours. Yields about 1/2 cup per serving.

05-25-2005, 03:25 PM
Black Bean Avocado Salad
Recipe By : Taste of Home Magazine
Serving Size : 8

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 can black beans -- rinsed and drained
1 can Mexican style corn -- drained
1 1/3 cups avocado -- chopped and peeled
1 cup cucumber -- chopped and seeded
1 cup tomatoes -- chopped and seeded
1/2 cup green onions -- thinly sliced
1 small jalapeno pepper -- seeded and chopped
1 teaspoon lime juice
2 tablespoons cider vinegar
1 tablespoon olive oil
1 teaspoon ground cumin
1/2 teaspoon dried oregano
1/4 teaspoon salt
1/8 teaspoon pepper

In a large bowl, combine the first eight ingredients.

In a small bowl, whisk the dressing ingredients. Pour over salad and toss to coat.

Cover and refrigerate for at least 1 hour before serving.

"You can taste the essence of summer in this refreshing salad you can
serve with grilled chicken."

05-28-2005, 03:50 PM
Mixed Greens with Creamy Poppy Seed Dressing

To enhance the seeds' flavor even more, lightly toast them in a dry skillet for 2-3 minutes before adding them to the dressing.


1/2 cup FF plain yogurt
2 Tablespoons orange juice (points for Core)
2 teaspoons poppy seeds
1/2 teaspoon apple cider vinegar
Pinch of ground black pepper
I'd also add some Splenda because I like my Poppy Seed Dressing to be a little sweet.


1 Head red leaft lettuce coarsely torn
1 bunch wattercress
1 cup cherry tomato halves

To make the dressing: In a small bowl, whisk together all ingredients.

To make the salad: Combine the lettuces and tomatoes. Add the dressing and toss gently.

05-28-2005, 06:39 PM
Vickie's Family Sweet and Sour Coleslaw

32 oz Slaw Mix (about 10 cups)
1 and 1/2 cups white distilled vinegar
1 cup canola oil
1 cup Splenda
1 medium yellow onion chopped fine
1 teaspoon salt
2 teaspoons black pepper

Makes 20, 1/2 cup servings. If you ate every bit of the "juice" evenly divided, you'd get 2.4 teaspoons of oil in each serving. I never eat the juice, just what sticks to the coleslaw so I don't see it as a problem if you eat more than 1/2 cup a day. It is a fun way to get your veggies and healthy oil in. I tried reducing the oil even more (my family recipe called for MUCH more oil) but it didn't work. Hope you enjoy!

We like our coleslaw fine, so I buy the bag blends and then put the coleslaw and the onion into my food processor to make them very fine. After that, all you have to do is pour on the other ingredients and stir. I usually make the slaw at least 24 hours in advance of the first serving so it has time to marinate. It's very good for up to a week. I usually eat it until the date on the bag of the coleslaw mix.

05-31-2005, 10:54 AM
Red-Orange Coleslaw with Sweet Dijon Dressing
2 tbs cider vinegar
1 tbs olive oil
1 tbs Dijon mustard
1 tbs Splenda
½ tsp salt
3 cups finely shredded red cabbage
1 cup shredded carrot

Combine first 5 ingredients in a large bowl; stir with a whisk. Stir in cabbage and carrot. Let mixture stand 5 minutes.

I had this for Memorial day and couldn't stop eating it. It's excellent.

06-01-2005, 08:00 PM
Swanson Salsa Chicken Salad Ole

(I got this from the side of a Swanson can of Chicken. It isn't complicated, but just thought it sounded yummy. Edited to be Core.)

1/3 cup ff sour cream
6 tbsp. Salsa
1 can Swanson White Chicken, drained
1/3 cup shredded ff cheddar
2 cups shredded lettuce
2 tbsp. ripe olives

Mix sour cream and salsa. Stir in chicken and all but 2 tbsp. cheese. Arrange lettuce on plates. Divide chicken mixture among plates. Top each salad with some of the remaining cheese and olives.

4 Servings (according to the recipe, there's no way it would go four ways in my house :lol: )

06-04-2005, 07:06 PM
Jalapeno Potato Salad

Recipe By : Taste of Home magazine
Serving Size : 5

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
6 medium red potatoes -- peeled and cubed
2 celery ribs -- chopped
2 hard cooked eggs -- chopped
1/4 cup chopped onion
2 small jalapeno peppers -- seeded and chopped
1/4 cup fat free mayonnaise
3 tablespoons spicy brown mustard
3 teaspoons hot pepper sauce
1/4 teaspoon ground cumin
1/4 teaspoon pepper

Place the potatoes in a large saucepan and cover with water. Bring to a boil. Reduce heat; cover and cook for 10-15 minutes or until tender. Drain; cool to room temperature.

In a large serving bowl, combine potatoes, celery, eggs, onion, and jalapenos.

In a small bowl, combine the mayonnaise, mustard, hot pepper sauce, cumin and pepper. Pour over potato mixture and toss gently to coat. Cover and refrigerate overnight.

"Puts a zippy spin on potato salad - perfect for a picnic"

06-06-2005, 09:16 PM
didn't know where to put this and don't know what to call it. i'll just call it mexican garnish goodies.

take a large jar of jalapenos
add baby carrots and frozen pearl onions.

return to fridge and leave it. over time the carrots and onions will absorb the jalapeno fire juice. i use this to garnish mexican casseroles as well as a relish dish for the table.

06-11-2005, 11:19 AM
This is from Barbos Diet Kitchen and sounded great to me. Wish I knew how much Canadian bacon they mean for us to use. I've never used Canadian bacon. I'm assuming it comes in slices.

BLT Pasta Salad


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

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

Core Free


06-14-2005, 10:37 PM
from kippy's core-ner

Tasty Sweet Potatoes

1-2 sweet potatoes
1 tsp paprika
3/4 tsp cumin
1/2 tsp ginger
1/4 tsp turmeric
dash cayenne
salt or cajun seasoning to taste
olive oil
plain yogurt

Slice sweet potatoes into thick wedges. Mix spices with just enough olive oil to coat all potatoes with spice mixture. Shake potatoes, oil and spice mixture in a plastic bag. Spread potatoes on baking sheet and bake in pre-heated oven at 425 until tender --15-25 minutes. Served warm or cold with yogurt.

one for now and one for later....

adapted from a recipe viewed on the world's healthiest foods site.. no name given

06-14-2005, 10:41 PM
copied from ww site.

Classic Midwestern Macaroni Salad

POINTS® Value | 1
Servings | 12
Preparation Time | 15 min
Cooking Time | 10 min
Level of Difficulty | Easy

side dishes | Take this old favorite on your next picnic. Or, toss in a can of water-packed tuna for a satisfying take-to-work meal.


2 cup dry whole-wheat elbow macaroni
1 medium stalk celery, diced
1 small sweet red pepper(s), chopped
1/2 cup cooked frozen peas and carrots
3 medium scallion(s), chopped
1/2 cup Kraft Free Shredded Cheddar Cheese, or other brand
1/2 cup fat-free mayonnaise
1/4 cup fat-free sour cream
1/4 cup dill pickle(s), sliced
1/4 tsp onion powder


Cook pasta according to package directions. Drain and rinse with cold water; drain again. Combine cooked pasta, celery, pepper, peas and carrots, scallion and cheese in a large mixing bowl.

To make dressing, combine mayonnaise, sour cream, pickle and onion powder in a small bowl. Pour dressing over pasta mixture and toss lightly to coat. Cover and chill for at least 2 hours. Yields about 1/2 cup per serving.

06-14-2005, 10:48 PM
from ww site.

Tropical Fruit Salsa (Mix and Match Recipe)

POINTS® value | 1
Servings | 8
Preparation Time | 20 min
Cooking Time | 0 min
Level of Difficulty | Easy

sauces | This fruity salsa is great with chips or on fish. It's also a delicious companion for our Cuban Chicken Skewers.


3 Tbsp red onion(s), minced
2 cup pineapple, diced
1 1/2 medium mango(es), or 1 large, diced (about 1 1/2 cups)
2 1/2 Tbsp fresh lime juice
1 1/2 medium jalapeno pepper(s), or 1 large, seeded and minced (do not touch seeds with bare hands)
1/4 tsp table salt
3 Tbsp cilantro, or parsley, fresh, chopped


Soak onion in ice water in a small bowl for 15 minutes; drain. (Note: Soaking the onion in ice water removes its "bite" and helps to tone down the raw onion flavor in the salsa.)

Combine onion with remaining ingredients (except cilantro or parsley) in a medium bowl; cover and refrigerate until ready to serve. Stir in cilantro or parsley just before serving. Can be refrigerated for up to 4 days. Yields about 1/2 cup per serving.

This Mix and Match recipe is part of our Make Ahead series, in which we give you a week's worth of recipes intended to save you time in the kitchen. We show you how to swap dishes to create quick and easy meals throughout the week. This week, we highlight dishes that feature fresh summer produce. Pair the cold Tomato-Dill Soup with the Tuscan Tuna Wraps or the Santa-Fe Salad, use the Grilled Summer Vegetables in both the wrap and with the Cuban Chicken Skewers, and top virtually anything with the Tropical Fruit Salsa. The options are endless!

06-20-2005, 01:00 AM
layered salad.

take these ingredients and layer them.

shredded (or chopped) lettuce
frozen english peas
grated boiled eggs (this is much better than chopping them.)
chopped green onions or chopped onions
chopped red bell papper
grated ff cheddar cheese
red grapes
chopped ham or other meat (lunch type meat) (optional. i don't usually add the meat)

(other veggies could be layered, too, if you'd like to add more goodies. chopped celery, etc...)

sprinkle with
1 teaspoon granular splenda
before putting a layer of dressing on.

mix together equal amounts of ff sour cream and ff mayo. (i used 2 cups of each for a big salad)

repeat layers. again salt/pepper and 1 teaspoon granular splenda before you "ice" your salad with the other half the dressing. garnish as desired.

this salad is better after being in the fridge at least 8 hours. i don't put tomatoes in this salad so it will keep longer, but you might like them in it.

06-24-2005, 06:56 PM
i didn't remember for sure where to post this, so here it is:


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

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

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

these cakes can be used as buns for sandwiches or as tortillas for quesadillas. just experiment and see what you come up with. i'm open for suggestions.

07-01-2005, 04:33 PM
Carolina Cole Slaw

Serving Size : 12
Categories : Salads Side Dishes

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 large head cabbage (about 3 pounds) -- cored
1 pound pared and shredded carrots
1 chopped green bell pepper
1 chopped sweet onion
2/3 cup vegetable oil
1 cup cider vinegar
1 teaspoon celery seed
1 teaspoon salt
1 teaspoon dry mustard
1 cup splenda

Shred cabbage into a large bowl; toss with shredded carrots, green bell pepper and sweet onion.

In saucepan bring to boil vegetable oil, cider vinegar, celery seed, salt, dry mustard, and sugar; stir to dissolve sugar. Let cool slightly and then pour over cabbage mixture while still warm. Stir thoroughly, cover and refrigerate overnight.

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

Per Serving (excluding unknown items): 151 Calories; 12g Fat (70.2% calories from fat); 2g Protein; 10g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 204mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 1/2 Vegetable; 2 1/2 Fat; 0 Other Carbohydrates.

07-24-2005, 09:18 PM

2 or 3 carrots (grated)
some chives
some dehydrated onion flakes
some chopped parsley
pepper (if desired)
2 slightly beaten eggs
1/2 cup cornmeal
1 cup water

1 teaspoon olive oil

i stirred all together except cornmeal/water. i nuked cornmeal/water for 2 minutes. then i stirred it in with other ingredients. next i formed the mixture into patties and fried in 1 teaspoon olive oil in an electric skillet that had been sprayed with butter flavored pam. i fried the patties @ 400* on both sides till browned.

dh likes this better than the polenta cornpones. they are thicker than the other and taste more "done."

ps: the original recipe called for a grated potato and 1/4 cup flour instead of the cornmeal/water mixture. i liked the new version just as well----and it's core!

07-24-2005, 10:20 PM

1 lb fresh asparagus
1 tablespoon olive oil
salt/pepper to taste

preheat an outdoor grill for high heat.
trim bottomw of asparagus. lightly coat spears with the oil. season with salt/pepper to taste.
grill over high heat for 2-3 minutes or to desired tenderness.

gfg would work, too.

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


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

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

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

gfg would work, too.

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

BEST POTATOES YOU'LL EVER TASTE (this is the real title. i got this from all

3 tablespoons ff mayonnaise
2 cloves garlic crushed
1 teaspoon dried oregano
salt/pepper to taste
5 potatoes quartered

in a small bowl, mix mayo, garlic, oregano, salt/pepper. set aside
bring a large pot of salted water to a boil. add potatoes and cook till almost done (about 10 minutes. don't overcook otherwise the potatoes will break apart.) drain and cool.
preheat an outdoor grill for high heat. lightly grease a large piece of foil.
arrange potatoes in the prepared foil. spoon the mayo mixture over the potatoes. place on the prepared grill and cook till potatoes are tender and the mayo mixture is lightly browned. (about 10 minutes)

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


1 (16 oz) pkg frozen brussels sprouts, thawed
2 tomatoes peeled and chopped
1 cup frozen pearl onions thawed
1/2 cup ff french dressing
salt/pepper to taste

in a medium bowl, mix sprouts, tomatoes, onions, ff french, salt/pepper. cover and let stand at room temperature approximately 2 hours. stirring occasionally.
preheat grill for high heat.
transfer sprouts mixture to a heavy medium skillet. cover and cook on prepared grill 10 minutes. uncover and continue cooking 5 minutes, stirring occasionally till sprouts are tender.

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


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

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

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


2.5 lbs new potatoes cut into 1/4 inch pieces
1 large sweet potato cubed
2 onions sliced 1/4 inch thick
1/2 lb fresh green beans cut into 1 inch pieces
1 sprig fresh rosemary
1 sprig fresh thyme
butter buds
salt/pepper to taste
1 tablespoon olive oil

preheat grill to high heat.
in a large bowl mix veggies, rosemary, thyme, salt/pepper and oil. toss to coat.
using 2 to 3 layers of foil, create desired number of foil packets. spray inside surfaces of packets with pam. distribute veggie mixture evenly among the packets. seal tightly.
place packets on grill. cook 30 minutes or to desired doneness.

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


1 large zucchini
1/4 cup ff italian style dressing

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

07-24-2005, 10:23 PM

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

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

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

07-24-2005, 10:28 PM

cooking spray3 cups frozen corn kernals thawed
1 green bell pepper sliced
1 red bell pepper, sliced
3 cloves garlic, minced
1/4 cup water
salt/pepper to taste

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

07-24-2005, 10:31 PM

2 teaspoons ff margarine
1/4 cup red onions chopped
2 cups frozen sugar snap peas thawed
1/4 teaspoon garlic powder
salt/white pepper to taste

add margarine to nonstick skiller (olive oil would work). and place over medium heat till hot. add onions and sautee 2-3 minutes till tender. add peas and remaining ingredients. sautee 3-4 minutes till peas are tender.

07-24-2005, 10:33 PM

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

green peppers
string beans

drizzle 2 tablespoons oil on top. then top with a can of chopped chilies.

bake at 350* for 1 hour.

top with ff grated parmeson cheese.

07-24-2005, 10:36 PM

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

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

07-24-2005, 10:38 PM

3cups chopped apple, cored and unpeeled
1 cup seedless red grapes halved
1 (6 oz) container ff/sf yogurt (any flavor)
2 packets splenda
in a large bowl combine all ingredients.
cover and refrigerate for at least 15 minutes
gently stir again and serve.

07-24-2005, 10:41 PM

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

(of course, you can toss it with olive oil or drizzle with olive oil) if you like.)

07-24-2005, 10:44 PM

1 small pkg sf lemon jello
1 small pkg sf cherry jello
1 (15 oz) can crushed pineapple in its own juice
1 (15 oz) can cherries packed in watter. chop if desired.
1 (12 oz) can caffeine free diet coke (may use club soda)

place pineapple in 2 qt pan on stove on medium low, heat. add jello and stir till dissolved. add cherries and coke. pour into glass bowl and refrigerate 4 hours or till firm. may use any combination of jello you like.

08-13-2005, 11:40 AM
what do you request to use to dip??? (

08-13-2005, 11:47 AM
another quick suggestion for mexican rice is brown rice and salsa!!! Its a quick and good (

08-13-2005, 12:11 PM
i don't understand your question. are you wanting a dip or something to dip with?

a quick dip would be ranch mix and fat free sour cream.

dippers would be celery, broccoli, cauliflower, etc...

09-12-2005, 10:32 PM
I made this one up the other day. It turned out delicious! The amounts are approximate, so bear with me.

8 oz whole wheat angel hair pasta
a couple small tomatoes (or fewer large ones :) )
a green pepper
2 T. fresh basil
drizzle of olive oil
garlic salt
fat free Parmesan cheese (I admit, I used regular full fat Parmesan)

Boil the pasta till done, then drain and put in a large bowl. Chop tomatoes and green pepper into bite sized pieces and add to pasta. Shred basil; add. Mix well. Drizzle olive oil over mixture to taste. Add garlic salt and Parmesan cheese to taste. Mix well. Serves great hot or cold.


09-19-2005, 09:39 AM
Mixed this up last night and it turned out sooo good

cover bottom of baking dish with zuchinni slices
layer squash on next
add layer of jalepano, diced ( dont leave this out it really makes the dish)
layer of soy mozerella
layer of tomato slices
more zuchinni and squash
top with cornmeal, parmesean cheese, sprinkle canola or olive oil on top.
Bake untill crust if crispy and veggies are tender....

09-25-2005, 10:44 PM
My Core scalloped potatoes ( or potatoes au gratin as most people call them)

spray small baking dish with pam
add layer of sliced potatoes
add layer of sauteed onions (use your good oil for the day, cook till slightly brown)
add another layer of sliced potatoes

In pot add 3 cups of skim milk, cook till little bubbles start to form around edege. Add 3-4 slices of ff cheese slices ( or brick cheese) stir until melted. I tried to reduce this but it didnt work for me... When cheese is melted pour sauce over potatoes in baking dish. Cover with tin foil and bake untill potatoes are tender 350 I said it dosnt look pretty,,,the milk and cheese sort of separated but it sure tasted good with the lean ham.

09-26-2005, 05:55 PM
Onion soup mix potatoes

slice 4-5 potatoes thinly
shake 1 pkg of onion soup mix over potatoes
add 1 cup of water and mix
cover with tin foil, bake 350 degrees till tender

12-03-2005, 08:42 PM
Chicken fruit Salad(Core)

1 big can chicken
ff miracle whip
1/2 tsp garlic powder
1 big stalk celery(cut in large diced)
1/2 cup seedles grapes (cut in half).

01-14-2006, 12:31 PM
Warning.....This is NOT a Core recipe. I'm giving it to you all in it's original form because it gets RAVE reviews at potlucks. Now that I'm looking at it, it would be REALLY easy to convert to Core with points for the Doritos. Don't leave out the Doritos, though, because they really make the salad. If anyone makes it Core and it's good, I'd like to know. Of course, there is no way to Coreify Taco Flavored Doritos!

Taco Salad

5 oz bag Taco Flavored Doritos
1/2 pound lean ground sirloin (browned and drained)
1 Medium Onion (raw and chopped)
1/2 cup shredded Cheddar Cheese
2 diced tomatoes
1/2 head shredded iceberg lettuce (I don't usually bother to shred. I either tear it or slice it with a knife.)

Mix all but Doritos in a bowl.


1/2 cup Mild taco sauce
1 cup Mayo (NOT Miracle Whip)

Stir with a whisk to mix well. Chill sauce.

Right before serving, put Doritos in bowl. Then add sauce and toss. Double for party.

I guess you could add chilis or black olives althought I never have. People love it and it is an often requested recipe.

01-14-2006, 11:52 PM
This looks really yummy. Posted by Carol at

Buffalo Chicken Macaroni Salad
from "Cooking Healthy with a Man in Mind" by JoAnna Lund

For all those men who enjoy buffalo chicken wings at their favorite sports bar,
here's a delicious pasta salad that echoes those same flavors, but without the
fat-- *and* the sticky fingers. It's a real "go-for-the-gusto" dish. Serves 4
(1 full cup)

1/2 cup Kraft Fat Free Blue Cheese Dressing
1/4 cup Kraft fat-free mayonnaise
1 teaspoon Tabasco sauce
1/4 teaspoon paprika
1 1/2 cups (8 ounces) diced cooked chicken breast
1/2 cup chopped celery
2 cups cold cooked elbow macaroni, rinsed and drained{use whole wheat for CORE}
1 cup diced fresh tomatoes

In a large bowl, combine blue cheese dressing, mayonnaise, Tabasco sauce, and
paprika. Add chicken, celery, and macaroni. Mix well to combine. Stir in
tomatoes. Cover and refrigerate at least 30 minutes. Gently stir again just
before serving.

HINT: 1 1/3 cups uncooked elbow macaroni usually cooks to about 2 cups.

01-14-2006, 11:56 PM
Posted by Donna at Barbo's site.


Recipe By :Barb Gumieny, Wauwatosa, Wisconsin
Serving Size : 8 Preparation Time :0:00
Categories : Rice

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 tablespoons olive oil
2 tablespoons cider vinegar
1 teaspoon dried basil
1/4 teaspoon pepper
3 cups cooked brown rice
2 medium tomatoes -- chopped
1 medium cucumber -- seeded and chopped
1 small red onion -- chopped

1. In a small bowl, whisk together oil, vinegar, basil and pepper. Add rice,
tomatoes, cucumber and onion; toss. Chill

"Taste of Home's Low-Fat Country Cooking 2004"

01-29-2006, 06:43 PM
i am thinking of taking this to a potluck this thursday. i'll have to add pts for the walnuts.

Brown Rice Salad with Apples
Recipe courtesy Tyler Florence

3 cups cooked brown rice
1 Granny Smith Apple, diced
2 celery stalks, finely chopped
1 red bell pepper, chopped
1/2 bunch green onions, chopped
1/2 cup walnut pieces (omitted and added sliced almonds to individual servings)
1 cup cooked chicken, cubed
3 tablespoons flat leaf parsley, chopped
1/4 cup apple cider vinegar
2 tablespoons lemon juice
3 tablespoons olive oil (I changed to 2 tablespoons)
Salt and pepper

In a mixing bowl, combine cooked rice with all other ingredients. Toss mixture lightly. Serve at room temperature or chilled.

01-30-2006, 04:48 PM
Here's one from WW. It sounds great to me since I love avocado so much. I'll be bringing it to the next part I go to.

Layered Mexican Bean Dip

POINTS® value | 2
Servings | 16
Preparation Time | 18 min
Cooking Time | 0 min
Level of Difficulty | Easy

side dishes | This zesty dip is always a hit at parties. Jazz it up by tossing on diced bell peppers and shredded lettuce. Or get spicy by adding jalapeno slices.


16 oz fat-free canned refried beans
3 medium avocado, Haas, finely mashed
1/4 tsp table salt
1 tsp fresh lemon juice
1 cup fat-free sour cream
2 Tbsp Old El Paso Fajita Seasoning Mix, or other brand
1/2 cup Kraft Free Shredded Cheddar Cheese, or other brand
1 small tomato(es), chopped
2 medium scallion(s), sliced
10 medium olive(s), black, sliced or chopped
2 Tbsp cilantro, fresh, chopped


1. Spread beans evenly over bottom of a 9 X 13-inch glass baking dish or a medium-size glass bowl.

2. Combine avocado, salt and lemon juice together in a small bowl. Spread avocado mixture over beans; top with sour cream.

3. Sprinkle fajita seasoning over sour cream layer. Next, layer remaining ingredients on top in order listed.

4. Serve immediately with jicama slices and other fresh vegetables for dipping, or chill until ready to use. Yields about 1/4 cup per serving.

© 2006 Weight Watchers International, Inc. © 2006, Inc. All rights reserved.
WEIGHT WATCHERS and POINTS are the registered trademarks of Weight Watchers International, Inc. and are used under license by, Inc

02-09-2006, 02:49 PM
I read this in a magazine lately -- someone asked how to keep green beans looking pretty and green and crisp.

The recommendation was to take them straight from the boiling water and plunge them into ice water to stop the cooking process. It also said if you'll place them in a metal colander, and then put the colander in a large pan to boil them, it makes it easy to remove the colander from the boiling pan and put it into a bowl of ice water.

04-23-2006, 11:21 AM
Tex-Mex Rice and Beans
modified from Racheal Ray's recipe

1/4 - 1/2 diced onion
1 can kidney beans
1 - 2 tbsp olive oil
1 - 2 cups cooked brown rice
hot sauce (like Frank's) as desired

Saute onion in oil until brown. Add kidney beans and heat through. Mix beans and onions into cooked brown rice. Add hot sauce as desired.

I know this is a very vague recipe but it is easy to modify according to your tastes. It is excellent! I have also used pinto beans instead of kidney and they were also good (though I think the kidney beans are better).

06-20-2006, 08:06 PM
got this at bcb today:

Mexican fiesta salad
This is the best salad for BBQs. People always ask for the recipe. The original recipe calls for much more oil, but I used less oil and added some lime zest to add some flavor. It serves about 6.

1 15oz can of corn
1 15oz can of black beans
1/2 red or purple onion, diced fine
1 red pepper, diced fine
Fresh cilantro to taste
1 tbs lime zest
Juice of one lime
6 tsp olive oil
salt and pepper to taste

Mix it all together and let it sit several hours (at least) or overnight. The colors are beautiful and I think(hope) it's all core but the oil. I eat one serving and count the oil towards my daily 2 oils.

06-20-2006, 08:18 PM
got this at bcb today:

2 core cornbread recipes
Denser Cornbread

2 cups cornmeal
1/2 tsp baking powder
1/2 tsp salt
1/2 tsp baking soda
1 cup fat-free plain yogurt
1/4 cup water
1 egg

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

18 pts. for the whole recipe, I cut it into 12 pieces, 1.5 pts. each

Fluffier Cornbread

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

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

08-19-2006, 12:44 PM
This is from Boot Camp Buddies and it sounds delicious. I'll be trying it soon. I love blasamic vinaigrette and it's a great way to get in our healthy oil. I'll serve it cold but I'm sure it's up to your own personal taste.

Balsamic Vinaigrette

Yummy, had this on a steak salad tonight. YUMMY!

3/4 cup balsamic vinegar
1 teaspoon brown sugar twin
1 clove garlic, crushed
1/4 teaspoon ground black pepper
1/3 cup olive oil
Warm oil in pan with crushed garlic to allow garlic to infuse oil. Add other ingredients, and whisk. Bring to a boil and remove from heat. Serve warm.

12-10-2006, 04:56 PM

Mango Salad

2 mangoes, sliced into long thin strips
1 red onion, slices into long thin strips
Juice of 1-2 key limes
1 tbsp finely shredded fresh mint or basil
Coarsely ground fresh black pepper, to taste (it should have a bit of a bite)
Small amount of crumbled feta cheese (fat free to be core)

Toss everything together and let stand at room temperature for 1 hour. Serve.

12-10-2006, 05:03 PM
Candy salad (core plus 3 WPA)

1 bag of coleslaw shreds
2 apples, peeled and cubed
3 c grapes (red or gree, your choice)
1 (1 oz) box of SF/FF vanilla instant pudding mix, dry
1.5 c FF plain yogurt
1 c mini-marshmallows **(3 WPAs)

Mix pudding and yogurt and set aside. In a large bowl, mix all other ingredients. Add pudding mixture and stir until well-coated. Chill and serve.

Serves 8

-- WW Core Board recipe

**So 3 divided by 8 servings - this would be .375 or .5 WPA per serving.

12-11-2006, 10:00 AM
Balsamic-Dipped Vegetable Salad With Chickpea Croutons

Core Recipe
Servings | 4
Preparation Time | 30 min
Cooking Time | 30 min
Level of Difficulty | Easy


1 sprays cooking spray
1 cup canned chickpeas, rinsed and drained
1 tsp ground cumin, or Adobo seasoning
4 Tbsp balsamic vinegar
1/2 Tbsp parsley, fresh, chopped
1/2 Tbsp basil, fresh, chopped
1/2 Tbsp mint leaves, fresh, chopped
1/2 Tbsp cilantro, fresh, chopped
2 tsp olive oil
2 cup broccoli, florets
2 cup cauliflower, florets
1 cup carrot(s), chopped or shredded
6 oz cooked boneless, skinless chicken breast, cubed or shredded
1/2 cup Kraft Free Shredded Cheddar Cheese, or other brand
4 cup romaine lettuce, chopped
8 Tbsp fat-free balsamic vinaigrette dressing, or other fat-free dressing

Preheat oven to 400ºF. Coat a large baking sheet with cooking spray.

In a medium bowl, combine chickpeas and Adobo seasoning; toss to coat. Transfer chickpeas to prepared baking sheet and bake, shaking pan every 5 minutes to promote even cooking, for 20 minutes. Remove pan from oven, coat with cooking spray and bake until chickpeas are golden brown, about 10 minutes more.

Meanwhile, in a large bowl, whisk together vinegar, fresh herbs and oil. Add broccoli, cauliflower, carrots, chicken and cheese; toss to coat.

Divide lettuce among four plates. Top each serving with 1/4 each of vegetable-chicken mixture and chickpea "croutons." Drizzle each salad with 2 tablespoons of dressing.

01-03-2007, 01:03 PM
Barley with Butternut Squash, Apples and Onions
POINTS® value | 3
Servings | 4
Preparation Time | 15 min
Cooking Time | 35 min
Level of Difficulty | Easy


3 cup water
3/4 tsp table salt
1/2 cup uncooked barley
1 Tbsp olive oil
2 cup butternut squash, diced
1 cup onion(s), chopped
1/2 cup sweet red pepper(s), diced
1 medium apple(s), peeled, cored, diced
1 1/2 tsp minced garlic
3/4 tsp dried thyme
1/4 tsp black pepper
1/3 cup fat-free chicken broth, reduced-sodium


1. Bring water and 1 /2 teaspoon of salt to a boil in a medium saucepan. Add barley; cover and simmer until tender, about 30 to 35 minutes. Drain.

2. Meanwhile, heat oil in a large nonstick skillet over medium-high heat. Add squash, onion and red pepper. Cook, stirring often, until vegetables are browned and almost tender, about 8 minutes.

3. Stir in apple, garlic, thyme, pepper and remaining 1 /4 teaspoon of salt. Cook, stirring, until apple is almost tender, about 2 minutes. Stir in broth; scraping bottom of skillet to loosen any browned bits. Stir in barley; toss over low heat to mix and coat. Remove from heat and serve. Yields about 3 /4 cup serving.

04-23-2007, 11:28 AM
I did not write down which site I found this on -- either Barbos or Kippy's

Recipe as posted:

Peanut Noodles (Core + WPA)
Serving Size : 6

1 pound whole wheat spaghetti
1 clove garlic
2 teaspoons sunflower oil
1 teaspoon sesame oil -- (count WPA)
2 tablespoons rice vinegar -- or 1 tablespoon white wine vinegar
1 tablespoon soy sauce
1/2 cup natural peanut butter -- (count WPA, you can reduce the pb to 1/3 c. and reduce recipe's total non Core points by 7)
salt and pepper -- to taste
1 teaspoon red pepper flakes -- (optional)

Boil water for noodles and cook according to package directions.

Meanwhile, peel and coarsely chop the garlic. In a blender or food processor, combine the garlic, oils, vinegar, soy sauce, peanut butter, and optional red pepper flakes. Process until smooth, and then season to taste with salt and pepper.

Drain pasta and toss with peanut sauce.

My variation -- I only used about 1/3 of a pd of spaggetti, then tossed in 1 thin sliced red bell pepper, 2 large stalks of celery chopped thin, 3 carrots thin sliced and one pd bag of small cooked shrimp.

When I made the dressing I added two big spoonfuls of peanut butter (no, I didn't measure, was probably close to 1/4 cup) and the dressing came out way too thick. I added about a 1/4 cup of water to thin it. Next time I would start with half the amount of pb - closer to 1/8 cup and then see how the dressing tasted.

This came out really yummy.

Just looked up points on PB -- 1/4 cup is about 10 pts. The bowl of noodles will give me at least 4 lunches. So, pts wise 2.5. Not too bad, next time I will use less pb as well.

04-26-2007, 05:29 PM
Paula- Peanut noodle sounds awesome! I have made something similiar using shreded turkey.pea pods and pasta-Looks like I know what I'm having next week,thanks for the reminder!

04-28-2007, 09:30 AM
Hummus with Raspberry Vinegar

1 tablespoon olive oil
1-1/2 cups diced onion
2 tablespoons raspberry vinegar
1 (15-1/2-ounce) can chickpeas (garbanzo beans), undrained
1 tablespoon chopped fresh cilantro
1/2 teaspoon ground cumin
1/2 teaspoon coarsely ground black pepper
1/4 teaspoon salt
Cilantro sprigs (optional)

Prep Time: 15 minutes
Cooking Time: 7 minutes
Heat oil in a nonstick skillet over medium-high heat. Add onion, and sauté 5 minutes or until onion begins to brown. Add vinegar, and bring to a boil, and cook 2 minutes or until vinegar evaporates. Cool to room temperature.
Drain chickpeas through a sieve over a bowl, reserving 1/4 cup liquid. Place chickpeas and chopped cilantro in a food processor, and process until mixture resembles coarse meal. Add onion mixture, 1/4 cup reserved liquid, cumin, pepper, and salt, and process until smooth. Garnish with cilantro sprigs, if desired.

Champagne, balsamic, and virtually any other variety of vinegar will work well, too.

04-29-2007, 04:45 PM
I made this today and it was fantastic.I'm sure it might have been made before but I'm new at this hehe

I did this for 1 serving

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

Spray a pan with cooking spray,I used ICBINB
Sautee a little bit and add the balsamic vingear for a few minutes until mushrooms are cooked and tomatoes are soft

throw on a bed of mixed greens.Delish! I should have added onions!

04-30-2007, 10:09 PM
Bean salad- not sure who posted this on BCB but thank you!!!

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

1 red pepper, chopped fine
1/2 red onion, chopped fine
6 tsps good olive oil
juice of 1 lime
Stir together and let sit for couple of hours.........

05-02-2007, 09:20 AM
Mango Avocado Salsa
This is a great on top of chicken and pork
3-4 servings

1 ripe mango,peeled and diced
1 ripe avocado diced
1/2 cup red onion diced
1tbsp Lime juice
small drizzle olive oil
dash of salt and pepper

Mix all together.Its delish! My sister will sometimes add black beans to it

05-02-2007, 10:23 AM
Tiki, I've never had a mango.....or a papaya. I guess I should get adventurous.

05-02-2007, 10:44 AM
This also is from BCB. I haven't tried it yet but it sounds great. I'm thinking about trying to make carne asada on the grill soon and this would be a wonderful side for it.

Core Spanish Rice

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

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

05-02-2007, 03:40 PM
Tiki, I've never had a mango.....or a papaya. I guess I should get adventurous.

Absolutely! Its delish over grilled chicken or pork

05-24-2007, 05:52 PM
I Got This Recipe And These Ideas Off Bcb. Curtis And I Love This Cornbread!!!!!

Core Cornbread

1 Cup Cornmeal
1/2 Cup Cream Of Wheat
1 Cup Ff Sour Cream
1/2 Cup Unsweetened Applesauce
1 Teaspoon Baking Powder
1/2 Teaspoon Salt
1/3 Cup Splenda
2 Teaspoons Olive Oil
2 Eggs
1/2 Cup Ff Milk

Mix (i Used An Electric Mixer) Bake At 400* For 35 Min In An 8x8 Pan That's Been Sprayed.

Put 1/2 Batter In One Baking Dish And 1/2 In Another. The Idea Is To End Up With A Thin Slice Of Cornbread..

After Baking And Cooling, Cut It Into Pieces Approx 3x4". Slice Each Of Those Pieces In Half To Make Thinner Pieces.
--------now You Can Toast It And Use It For A Sandwich.
--------make Grilled Cheese
--------use As Toast For Bfast.

07-19-2007, 11:25 AM

Vegetable Quinoa

1 cup quinoa, rinsed
1 can (14-1/2 ounces) reduced-sodium chicken broth or vegetable broth
1/4 cup water
1 small onion, chopped
1 tablespoon olive oil
1 medium sweet red pepper, chopped
1 small carrot, chopped
1/2 cup chopped fresh broccoli
2 garlic cloves, minced
1 teaspoon dried basil
1/4 teaspoon pepper

SERVINGS 4 CATEGORY Lower Fat METHOD Other stovetop
PREP 20 min. COOK 20 min. TOTAL 40 min.
In a small nonstick saucepan coated with nonstick cooking spray, toast quinoa over medium heat until lightly browned, stirring occasionally. Add broth and water; bring to a boil. Reduce heat; simmer, uncovered, for 14-18 minutes or until liquid is absorbed.

Meanwhile, in a large nonstick skillet, saute onion in oil for 2 minutes. Add the red pepper, carrot, broccoli and garlic; saute 3 minutes longer. Add basil and pepper; cook and stir just until vegetables are tender. Stir in quinoa; heat through. Yield: 4 servings.
Nutrition Facts: 1/2 cup equals 221 calories, 6 g fat (1 g saturated fat), 0 cholesterol, 288 mg sodium, 36 g carbohydrate, 4 g fiber, 8 g protein. Diabetic Exchanges: 2 starch, 1 vegetable, 1/2 fat.

Printed from Jul 19, 2007
Copyright Reiman Media Group, Inc © 2007

02-04-2008, 10:00 AM
Not sure where I found this one -- the following is more of a concept vs a receipe. Its a great combination for those who like buffalo wings.

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

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

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

Hope everyone enjoys it!

04-26-2008, 07:41 PM
Got this off BCB today.

Spinach Pie

10 oz box frozen spinach thawed and drained
1 cup ff ricotta cheese
1/2 cup ff shredded cheddar
3 eggs
1/2 tsp salt
1/4 tsp pepper
2 cloves minced garlic

Preheat oven 350. Mix all ingredients and pour into a pie pan w/cooking spray. Bake for 45 min or until set

05-05-2008, 11:48 PM
This is pretty easy and yummy.

Chopped potatoes (I usually only chop one or two red potatoes, depending on the size)
Olive oil
dill weed
Garlic Season All- seasoned salt
Garlic salt

I coat the potatoes in the olive oil and cover them in the season all, garlic salt, and dill weed. Be careful how much you use, too much will kill it! Then I cook the potatoes in the olive oil until they are tender. Usually that alone is enough food for me but it would be good as a side dish!

06-30-2008, 11:16 PM
Zesty Potato Salad (from WW meeting)

2 pounds red potatoes, cubed
3/4 cup ff mayo
1/3 cup ff sour cream
1/3 cup cilantro or parsley
1 can (4 oz) chopped green chiles
3 green onions, finely chopped
1 T lemon juice
1 t chili powder
1/2 t salt
1/4 t pepper
dash of garlic powder

Place potatoes in a saucepan and cover with water. Bring to a boil. Reduce heat; cover and cook for 15 min. or until tender. Drain and rinse with cold water. In a small bowl, combine remaining ingredients. Place potatoes in a large bowl, add contents of small bowl and toss to coat. Cover and refrigerate for 2 hours or until chilled.

I have not tried this one, but it sounds really yummy!

07-13-2008, 08:59 PM
Got this out of my current Light & Tasty Magazine -- the only substitution I made is to mix in 2 slices core cheese (I used a fat free american) after I took it out of the oven rather than putting low fat cheese on top. Came out great and made a TON! A whole 13X9 plan full.

Go for the Grains Casserole

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

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

Yield: 10 servings.

04-09-2009, 02:34 PM
This is from Barbos Diet Kitchen and sounded great to me. Wish I knew how much Canadian bacon they mean for us to use. I've never used Canadian bacon. I'm assuming it comes in slices.

BLT Pasta Salad


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

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

Core Free


This looks Yummy! I am confused when i see Core Free? Does this mean its only flex pt approved or it is also Core?

04-10-2009, 10:26 PM
Hi, I am new to this site and not sure where to ask Sandra about her BLT salad, i was confused on the core free, is that NOT core and only flex?