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-   Simply Filling and Core Recipes (https://www.3fatchicks.com/forum/simply-filling-core-recipes-162/)
-   -   CORE Main Dishes (https://www.3fatchicks.com/forum/simply-filling-core-recipes/49330-core-main-dishes.html)

aghiowa 12-30-2004 04:01 PM

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

Brown Rice Mexicana....

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

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


aghiowa 12-30-2004 04:03 PM

* Exported from MasterCook *

Pork Tenderloin Stirfry

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

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

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

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

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

Stir in soy sauce. Serve over rice.

aghiowa 12-30-2004 04:04 PM

Oven-Barbecued Chicken

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

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

Place chicken in a shallow, sprayed baking dish.

Top with onion.

Mix remaining ingredients in a saucepan.

Heat to boiling.

Spoon half of sauce over chicken.

Bake at 350 for 45 min.

Turn chicken over.

Baste with remaining sauce.

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

aghiowa 12-30-2004 04:04 PM

Sweet 'n' Saucy Meatballs

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

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

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

Shape into 1 1/2 inch balls.

Place in a lightly sprayed 8X8 baking dish.

Combine water, ketchup and Splenda; pour over meatballs.

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

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

aghiowa 12-30-2004 04:05 PM

Core Chili

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

aghiowa 01-05-2005 02:40 PM

Cajun Salmon

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

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

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

aghiowa 01-08-2005 07:36 PM

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

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

aghiowa 01-11-2005 10:27 AM

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

Crockpot Mixed Beans and Turkey Ham
Serves 6

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

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

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

aghiowa 01-11-2005 10:28 AM

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

Lemon Dijon Breasts of Chicken

Serving Size : 6

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

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

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

Pour the lemon mixture over the chicken.

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

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

Set the cornstarch mixture aside.

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

Remove the chicken from the marinade, reserving the marinade.

Add the chicken to the skillet.

Cook over med heat for 4 min.

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

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

Add the reserved marinade to the skillet.

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

Bring to a boil, stirring constantly.

Then cook and stir for 2 min more.

Stir in the lemon peel.

Return the chicken to the skillet and heat through.

Sprinkle with the parsley to garnish.

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

aghiowa 01-11-2005 10:29 AM

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

Mexicale Pie
Serves 6

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

Preheat oven to 350 degrees.

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

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

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

mystic1275 01-13-2005 08:52 AM

Question about the stuffed green peppers recipe
I'm referring to this recipe that was posted here...

CORE Stuffed Peppers


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

I need to know if the tomato soup is supposed to be mixed with water according to the can directions or if I'm supposed to use the undiluted soup when making this recipe.
Mystic (Marina) ;) [email protected]

aghiowa 01-13-2005 07:26 PM

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

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

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

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

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

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

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

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

aghiowa 01-22-2005 03:41 PM

Pizza Casserole (AKA Glop!)

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

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


aghiowa 01-23-2005 07:46 PM

Core Meatloaf

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

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

aghiowa 01-23-2005 07:52 PM

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

* Exported from MasterCook *

Honey Barbecue Meatloaf

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

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

In a large bowl, dissolve bouillon in water.

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

Add beef and mix well.

Press into an ungreased loaf pan.

Bake at 350 for 1 hour.

Top with ketchup.

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

Let stand 10 min before serving.

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