CORE Main Dishes

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  • General Tso's chicken (Core)
    3/4 c chicken broth, reduced-sodium
    2 TBScornstarch (0 pts over recipe)
    2 TBS Splenda
    2 TBS low-sodium soy sauce
    1/2 tsp ground ginger
    1 TBS white wine vinegar
    2 medium scallions, chopped
    2 medium garlic cloves, minced
    1/2 tsp red pepper flakes, or 1 dried chili pepper, minced
    1 lb uncooked boneless, skinless chicken breast, cut into 2-inch pieces
    2 c cooked brown rice, kept hot

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

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

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

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

    Serves 4

    -- www.weightwatchers.com
  • Inside Out Eggrolls - Vegetarian Friendly
    Inside-Out Egg Roll Casserole
    Core, Serves 4 - 6

    Ingredients:
    1 bag cole slaw mix (cabbage, carrot, etc)
    1 Tbsp canola oil
    soy sauce, to taste
    1/2 tsp garlic powder
    1/2 tsp ginger powder
    1/2 tsp Chinese six-spice powder or allspice
    salt and pepper to taste
    Add-ins: 1.5 pounds of your choice of cooked tofu, meat, poultry, or seafood; and your choice of canned, drained water chestnuts, snow peas, canned hearts of palm, canned bamboo shoots, etc.

    Saute slaw mix in canola oil until it cooks down. Add soy sauce and spices; saute a bit longer, then add your choice of add-ins.
  • Dilled Stroganoff
    From Light & Tasty
    Dilled Stroganoff

    In Penfield, Pennsylvania, Kathy Preiss uses baby portobello mushrooms and a hint of dill for a special touch in her creamy stroganoff. Served with whole wheat pasta, it makes a rich medley in no time.

    INGREDIENTS

    1-1/3 cups uncooked whole wheat spiral pasta
    1/3 pound lean ground turkey
    1 medium onion, chopped
    2-3/4 cups sliced baby portobello mushrooms
    3/4 cup water
    1 tablespoon ketchup
    1-1/2 teaspoons dill weed
    1 teaspoon reduced-sodium beef bouillon granules
    1/2 teaspoon Worcestershire sauce
    1/4 cup reduced-fat sour cream

    SERVINGS 2
    CATEGORY Lower Fat
    METHOD Other stovetop
    PREP 10 min. COOK 15 min. TOTAL 25 min.

    DIRECTIONS
    Cook pasta according to package directions. Meanwhile, in a large nonstick skillet coated with nonstick cooking spray, cook turkey and onion over medium heat until meat is no longer pink; drain.
    Add mushrooms; cook and stir for 1 minute. Stir in the water, ketchup, dill, bouillon and Worcestershire sauce. Bring to a boil. Reduce heat; simmer, uncovered, for 8-10 minutes.
    Stir in sour cream; heat through (do not boil). Drain pasta; serve with turkey mixture. Yield: 2 servings.

    NUTRITIONAL INFO

    Nutrition Facts: 2/3 cup meat mixture with 2/3 cup pasta equals 363 calories, 10 g fat (4 g saturated fat), 70 mg cholesterol, 355 mg sodium, 45 g carbohydrate, 5 g fiber, 24 g protein.

    Printed from lightandtasty.com Jul 16, 2007
    Copyright Reiman Media Group, Inc © 2007

    Made this with ground chicken instead of turkey - very good.
  • Slow Cooked Pork Loin
    From Light & Tasty
    Slow-Cooked Pork Loin

    Sweet apple undertones lend special flair to Kathleen Hendrick’s low-calorie pork loin. The Alexandria, Kentucky cook tops it with gravy for down-home appeal, creating a slimmed-down dish that’ll keep them coming back for more!

    INGREDIENTS
    1 boneless whole pork loin roast (3-1/2 to 4 pounds)
    1 tablespoon canola oil
    1 medium onion, chopped
    1 celery rib, cut into 1-inch pieces
    1 envelope brown gravy mix
    1 cup water
    1 cup unsweetened apple juice
    1/2 cup unsweetened applesauce
    2 teaspoons Worcestershire sauce
    1/2 teaspoon seasoned salt
    1/2 teaspoon pepper

    SERVINGS 12
    CATEGORY Lower Fat
    METHOD Slow Cooker
    PREP 20 min. COOK 300 min. TOTAL 320 min.

    DIRECTIONS
    Cut roast in half. In a large skillet, brown roast in oil on all sides. Transfer to a 5-qt. slow cooker. In the same skillet, saute onion and celery until tender; add to slow cooker.
    In a small bowl, combine gravy mix and water. Stir in the remaining ingredients; pour over pork. Cover and cook on low for 5-6 hours or until a meat thermometer reads 160° and meat is tender. Skim fat from cooking juices; serve with roast. Yield: 12 servings.

    NUTRITIONAL INFO
    Nutrition Facts: 3 ounces cooked pork with 1/3 cup juices equals 204 calories, 8 g fat (2 g saturated fat), 66 mg cholesterol, 294 mg sodium, 6 g carbohydrate, trace fiber, 26 g protein. Diabetic Exchanges: 3 lean meat, 1/2 starch.
    Printed from lightandtasty.com Jul 16, 2007
    Copyright Reiman Media Group, Inc © 2007


    Just need to figure points for the gravy -- the one I bought ended up being less than one point per serving.
  • Rice Lasana
    I found this reciepe somewhere on line, but modified it enough that I think I can say its my creation - the idea was from something I read....

    Prepare 2 cups brown rice per package directions. (You need 2 cups cooked, I cooked 1 cup raw rice)

    Chop 2 small onions, 1 large clove of garlic, one pepper (which every color you like) and 8 oz mushrooms. Substitue any veggies you like is a tomato sauce.

    Heat a large skillet, add olive oil to coat and sautee the veggies. Once cooked add salt, pepper, dried basil, dried oregano and a pinch of red pepper flakes. Stir.

    Add 1 pd ground chicken or turkey ( I used ground chicken breast). Mix into the veggies and sautee until cooked. Add a 28 oz can of core tomatoe sauce - I found one that was a store brand that was 20 calories for a 1/4 cup. Bring to a simmer and cook for about 10 minutes.

    In a bowl beat 2 eggs, mix in 16 oz fat free cottage cheese and 8 oz fat free motzerella. Mix all togethter.

    Spread some of the sauce mixture in the bottom of a 13X9 pan. Spread 1/2 the rice over that then 1/2 the cheese mixture. Top with 1/2 the remaining sauce mixture. Repeat the layers.

    Bake for 45 minutes at 350. Let sit to cool - holds together really well once slightly cooled.

    Enjoy!
  • this sounds yummy, paula. thanks for posting.
  • mexican core'n bread (a complete meal in itself)
    1.5 Cup Cornmeal
    3/4 Cup Cream Of Wheat
    1.5 Cup Ff Sour Cream
    3/4 Cup Unsweetened Applesauce
    1.5Teaspoon Baking Powder
    3/4 Teaspoon Salt
    3 Teaspoons Olive Oil
    3 Eggs
    3/4 Cup Ff Milk
    1 can whole kernal corn (drained)

    Mix (i Used An Electric Mixer) Set aside

    2 lbs lean burger (i used venison burger)
    1 chopped green bell pepper
    1 chopped sweet onion
    2 cups salsa (i used medium)
    pam

    brown burger/onion/bell pepper in skillet sprayed with pam. stir in salsa.

    drain meat mixture thoroughly. then stir it into cornbread mixture.
    stir in 2.5 cups ff grated cheddar cheese.

    pour into 9x13 pan that's been sprayed with pam. bake at 375* for 40 minutes.

    makes 12 good sized servings.
  • I got this recipe from Heather's Recipe Site. For December she posted her top favorite Core recipes. I'm posting this one since it appealed to me and I thought it would be a reasonable cost meal for a family. There are other good sounding recipes there.

    Texas trail beef macaroni (Core)

    1 lb lean sirloin or ground turkey
    1 c chopped onion
    2 garlic cloves, minced
    1 qt beef stock (4 cups)
    29 oz canned tomato sauce
    1/2 c water, as needed
    2 tsp Worcestershire sauce
    2 tsp chili powder
    1/2 tsp dried basil
    4 c whole-wheat macaroni, uncooked
    FF sour cream, for topping
    FF or soy cheddar cheese, for topping
    Tabasco (optional, to spice it up)

    In a large stockpot, brown beef with onions. Add all remaining ingredients. Bring to a boil; cover, and cook 10 minutes, until macaroni is tender. Top with sour cream, cheddar, and/or Tabasco.

    Serves 8
  • Here is another good looking recipe from Heather's Recipe Site. It is one of several best of 2007 recipes.

    Light and hearty Cajun chicken pasta (Core)

    8 oz whole-wheat linguine or fettuccine
    1 lb boneless, skinless chicken breast, cut into strips
    3 tsp Cajun seasoning, divided
    1 tsp olive oil
    1 small red pepper, thinly sliced
    1 small green pepper, thinly sliced
    1 (8 oz) package fresh mushrooms, sliced
    4 green onions, chopped, divided
    1/2 tsp lemon pepper
    1/4 tsp dried basil
    1/2 tsp garlic powder
    1/2 tsp salt
    1 c FF evaporated milk

    COOK pasta in a large amount of boiling water until al dente. Drain; set aside.

    Meanwhile, SPRINKLE chicken with 2 teaspoons of the Cajun seasoning; mix until coated evenly. Spray a large nonstick skillet with nonstick cooking spray and heat over medium-high. Add chicken to hot pan; cook 2 minutes without stirring. When the chicken is lightly browned on one side, stir it to cook the other side (leaving it to cook without stirring helps to keep it from sticking). Cook for about 5 more minutes, or until no longer pink inside. Remove from the pan; keep warm.

    SPRAY pan again with the nonstick cooking spray; add the olive oil. Over medium-high heat, add peppers, mushrooms and 2 of the green onions. Cook 3 to 4 minutes, stirring occasionally. Stir in lemon pepper, basil, garlic powder, remaining teaspoon of Cajun seasoning and the salt. Add the milk, bring to a boil. Add the chicken. Stir until coated and warm. Add pasta; toss to coat. Garnish with remaining green onions.

    Serves 4
  • Tamale pie
    Thanks for this recipe!!! I made this last night and it was delish!!! I made the core-n-bread for the crust instead of the polenta (mine never firms up enough). I used ground turkey and I didn't have any taco sauce so i used some salsa. I would definitely make this again.

    Using the core-n-bread as a crust got me thinking...season it up with some garlic and italian seasoning and spread it out on a baking sheet, bake it and use it as a pizza crust...I may just have to try that!!
  • General Tso's chicken
    I was just getting on here to share the same recipe! I make it all the time...It's SO good!



    [quote=TikiOnADiet;1684632]General Tso's chicken (Core)
    3/4 c chicken broth, reduced-sodium
    2 TBScornstarch (0 pts over recipe)
    2 TBS Splenda
    2 TBS low-sodium soy sauce
    1/2 tsp ground ginger
    1 TBS white wine vinegar
    2 medium scallions, chopped
    2 medium garlic cloves, minced
    1/2 tsp red pepper flakes, or 1 dried chili pepper, minced
    1 lb uncooked boneless, skinless chicken breast, cut into 2-inch pieces
    2 c cooked brown rice, kept hot

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

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

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

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

    Serves 4
  • Cornbread (core)*
    I never run out of these muffins.. as soon as I'm down to one or two I make a new batch! Really good for breakfast or a snack anytime I like them with that fake butter squeeze stuff.

    1 cup yellow cornmeal
    1 tsp baking powder
    1/2 tsp baking soda
    1/2 tsp salt
    1/3 cup granular splenda -OR- 8 packets splenda
    2/3 cup fat free sugar free yogurt
    1/3 cup nonfat sour cream
    1 egg

    1. Mix dry ingredients together in a medium bowl.

    2. Mix liquid ingredients together in a small bowl.

    3. Gently fold the wet into the dry. Pour into a Pam-sprayed muffin tin (makes 9 nice sized muffins), or a round cake pan sprayed with Pam. Bake at 375 degrees for 15-20 minutes or until the edges are golden brown and a toothpick comes out clean.

    *recipe found on recipezaar.com
  • Root Beer Chicken
    8 chicken breasts
    1/4 teaspoon salt
    1/4 teaspoon pepper
    1 cup Diet Root beer
    1 cup ketchup
    1/4 cup fresh lemon juice
    3 tablespoons Worcestershire sauce
    3 tablespoons brown sugar twin
    1/2 teaspoon ground ginger
    1/2 teaspoon garlic powder
    1/2 teaspoon onion powder

    Preheat the oven to 350°F. Coat a 9" x 13" baking dish with nonstick cooking spray. Place the chicken pieces in the baking dish. Season with the salt and pepper. Bake for 45 to 50 minutes, or until no pink remains in the chicken and the juices run clear.

    In a medium saucepan, combine the remaining ingredients; mix well and bring to a boil over medium heat, stirring occasionally. Reduce the heat to medium-low and simmer for 20 minutes until reduced by half.

    Preheat the grill to medium heat. Coat the chicken with the sauce and grill for 5 minutes per side, basting frequently with the remaining sauce. Serve with the remaining sauce for dipping.

    When I did this recipe, I skipped cooking the chicken in the oven and just did it on the grill. When the chicken was almost done, I put the sauce on it. I really liked it.
  • Yummy Pork Tenderloin
    2 Pork tenderloins, fat removed
    1 cup splenda
    1 cup low sodium soy sauce
    1 cup lemon juice

    Combine splenda, soy sauce and lemon juice in roasting pan. Add tenderloins and make sure to turn it over and over so all sides have some of the sauce on it. Cook for 45 minutes at 300, turn tenderloins over and cook another 45 minutes. The original recipe called for pineapple juice, but since it's not core I tried it with lemon juice and was really surprised how good it turned out.
  • Hawaiian Pork Chops
    4 (1/2 inch) pork chops
    1 ( 8 ounce) can pineapple slices, packed in juice
    2 tablespoon brown sugar twin
    1/2 teaspoon ground nutmeg

    Drain and reserve juice from canned pineapple. Place pork chops on baking dish that is lightly sprayed with cooking spray.

    Mix 2 tablespoons of the reserved pineapple juice with brown sugar twin and nutmeg. Spoon half of the mixture over the pork chops. Top with pineapple slices and spoon remaining mixture over the pineapple.

    Cover and bake 30 minutes at 350° F. Uncover and bake 20 minutes longer, sauce over chops occasionally.

    4 Servings