Turkey Veggie Chili

1 white onion
1 chopped green bell pepper
1 pound of ground turkey
3 t. olive oil
1 can of diced tomatoes
1 can kidney beans
1 cup yellow frozen corn
10 jalapeno slices (canned), chopped
2 t. chili powder (or more to taste)

Chop onion and green pepper, set aside.
Cook ground turkey in olive oil, when nearly cooked through, add the onion and bell pepper. Saute until tender. Add tomatoes, undrained kidney beans, corn, jalapenos, and chili powder. Stir to combine. Cover and reduce heat to low and simmer for 30 minutes, stirring occasionally and adding water if necessary to maintain stew consistency.

When chili is done, top with shredded FF cheese and FF sour cream.

Macaroni and Cheese with Broccoli

4 chopped green onions
2 cups frozen broccoli florets
4 teaspoons olive oil
2 tablespoon all-purpose flour
1 teaspoon black pepper
3 cups skim milk
2 cups whole wheat rotini pasta noodles, uncooked
8 ounces lowfat cheddar cheese

Wash and chop onions. Defrost broccoli. Heat olive oil in medium saucepan over medium heat. Add onion and cook until soft. Stir in flour and pepper. Cook for 1 minute, stirring constantly (consistency will be thick). Add milk gradually while continuing to stir. Reduce heat to low and add uncooked pasta.
Cover saucepan and simmer gently for 5 minutes, stirring occasionally.
Stir in broccoli and continue to simmer for 3 to 4 more minutes, or until pasta is done.
Remove from heat and add shredded cheese, gently stirring until it is melted.
Pour mixture into a small casserole dish, cover, and let stand for 5 minutes before serving.

Baked Italian Chicken

1 T. balsamic vinegar
6 teaspoons olive oil
1 teaspoon dried oregano
1 teaspoon dried basil
2 teaspoon lemon juice
1/2 teaspoon black pepper
2 garlic cloves, minced
chicken breasts, boneless/skinless, raw

In a small bowl, combine first 7 ingredients, set aside.

Rinse chicken breast and pat dry. Place chicken in a shallow baking pan, lightly coated with non-stick cooking spray. Press or rub herb mixture onto top of chicken. Bake at 375F for 20 to 25 minutes, or until no longer pink inside.

Baked Fish & Vegetables

12 ounces cod (or other mild fish)
4 garlic cloves
1 pound fresh zucchini, sliced into thin strips
baby carrots, sliced into thin strips
1 yellow onion, sliced into thin strips
medium mushrooms, sliced
3 T. olive oil
1/2 ground teaspoon thyme
3 t. lemon juice

Preheat oven to 425°F.
Cut a piece of aluminum foil 18 inches across. Place fish on one side of the foil; set aside.
Mix minced garlic and vegetables. Heat oil in large non-stick skillet over medium-high heat; add garlic and sliced vegetables. Saute´ for 5 minutes, stirring occasionally. Add the thyme and 2 T. of water; cook for 1 minute.* Spoon vegetable mixture over prepared fish fillet and top with lemon juice. Pull the edges of the foil together and fold, securing edges tightly. Place the packet on a baking sheet and bake for 15 minutes.

*I have personally had better luck NOT sauteeing the vegetables before adding them to the fish packets.

I haven't tried this, but it sounds really good (but really time consuming too). To be core you would have to use ff mayo. Got this from slimfast.com.

Spicy Chicken Pasta
Prep Time: 15 minutes
Total Time: 45 minutes

Ingredients


2 fluid ounces chicken stock, fat free, low sodium
4 ounces chicken breasts, boneless/skinless, raw
1 ounce rotini pasta noodles, whole wheat, uncooked
1/2 cup broccoli, frozen florets
6 carrots, baby
1/4 pound pea pods (snow peas), fresh or frozen
4 parsley, fresh
2 tablespoons onions, green
4 piece/slices jalapenos, sliced
1 1/2 tablespoons mayonnaise, low fat
1 tablespoon sour cream, fat free
1/2 tablespoon lemon juice
2 cups tossed green salad
2 tablespoons salad dressing, favorite flavor, fat free
Preparation


Bring a medium covered pot of water to boil over high heat.
Meanwhile, cut chicken breast crosswise into 1/2-inch thick strips. Bring the stock to boil in a small covered skillet over high heat.
Stir in chicken strips, return to a boil, and reduce heat to low; cover and simmer, turning occasionally, for 3 to 4 minutes, or until chicken is no longer pink inside.
With a slotted spoon, remove chicken and transfer to a plate; cover loosely with foil.
Increase the heat to high and boil the broth for 3 to 5 more minutes, or until it is reduced to a syrup-like consistency.
Remove the pan from heat. While the broth is cooking down, add the pasta to the boiling water and return to a boil; cook for 8 to 10 minutes, or according to package directions.
About 4 minutes before the pasta is done, add the broccoli florets and carrots (cut into strips).
One minute before the pasta is done, add the pea pods.
Cook until vegetables are crisp-tender and the pasta is al dente. Drain in a colander and cool under cold running water; drain again.
Transfer the pasta and vegetables to a bowl. In a food processor, combine the parsley (washed), onions (washed and chopped), jalapeno, mayonnaise, sour cream, lemon juice; process until pureed.
Pour the sauce over the pasta and vegetables, add the chicken, and toss to mix.
Serve immediately with a tossed salad prepared with washed greens, your favorite crisp vegetables and fat-free salad dressing of choice.

Chicken in Creamy Mushroom Sauce (recipe for 1 serving, multiply as needed)

3/4 cup uncooked egg noodles
4 ounces chicken breasts, boneless/skinless, raw
1/8 teaspoon black pepper
2 teaspoons margarine, canola-based, trans-fat free
4 medium sized mushrooms
2 fluid ounces FF chicken broth
2 teaspoons lemon juice
4 tablespoons green onions
3 tablespoons FF sour cream

Cook pasta according to package directions.
Cut chicken breast into 1-inch pieces; season with pepper. Melt margarine in a medium skillet. Brown chicken on both sides, about 5 minutes. Add washed and sliced mushrooms, chicken stock and lemon juice. Bring to a boil and reduce heat to a simmer. Cover and cook 15 to 20 minutes or until chicken is done. Wash and chop green onions and add to the chicken mixture, along with the sour cream. Cook a few minutes more until hot and serve over cooked pasta.

Chicken Pineapple Kabobs (recipe for 1, multiply as needed)

4 ounces chicken breasts, boneless/skinless, raw
1/3 cup pineapple, chunks canned in juice
1 teaspoon lemon juice
2 teaspoons soy sauce
2 teaspoons olive oil
1/4 purple onion, red
1/2 red bell pepper

Cut chicken breast into 1-inch pieces; place in a resealable bag.
Drain pineapple chunks, reserving juice. For marinade, combine 2 tablespoons of reserved pineapple juice with lemon juice, soy sauce and 1 teaspoon of the olive oil; pour over chicken.
Seal bag and set in a shallow dish in the refrigerator. Marinate in refrigerator for 4 to 24 hours, turning bag occasionally.
To prepare vegetables, wash red onion and cut into thin wedges; wash red bell pepper, removing core and seeds, and cut into 1-inch chunks.
Drain the chicken, reserving marinade. Heat marinade for 1 minute in microwave on high setting.
Using a 12-inch metal skewer, alternately thread chicken, pineapple, onion, and red bell pepper chunks onto skewer.
Place kabob on broiler rack, and broil until chicken is no longer pink, turning once halfway through broiling - about 10 to 14 minutes - and brushing with marinade after turning over. (Kabobs may also be grilled, if preferred.)

I got this recipe from the wwcoreplan yahoo group. It is called Lazy girl tamale pie.

1 can black beans, drained
1 can corn, drained
1 can diced tomatoes with chili peppers
1 packet Boca crumbles (or the equivalent in lean
ground beef
1 Dash taco seasoning
1 1/2 cups corn meal
1 egg (or equivalent in egg substitute)
1 cup water
1. Spray a baking dish with cooking spray (I used an 8x8 dish, but think
it would be better in one slightly larger). Combine the first five
ingredients.

2. In a seperate bowl, mix together next three

3. Spead cornmeal mixture over the top of the other ingredients in the
baking dish, and season with salt and pepper as desired. Bake at 350
degrees for 30 to 40 minutes.

4. Best when served with a bit of salsa and fat free sour cream.
I used lean ground beef and instead of the topping put in one bag of boil in bag brown rice. At my house I double everything but the hamburger, I also rinse the beans, and it doesn't last long.
Vivian

SPICY PINTO BEANS

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

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
16 ounces dried pinto beans -- rinsed and picked over
1 cup onion -- chopped

1/2 cup green bell pepper -- chopped
2 medium cloves garlic -- minced
6 cups water -- or to cover
1 tablespoon chili powder

1/2 teaspoon ground cumin
1 1/2 teaspoons salt

1/2 teaspoon pepper

1. Cover rinsed and sorted beans with water; cover bowl and let soak
overnight. Drain beans; combine all ingredients in slow cooker.

2. Cover and cook on HIGH for 6-10 hours, or until beans are tender.

From Donna at barbosdietkitchen.com

Hamburger Pie CORE

1 lb. 94 percent lean hamburger
1 chopped onion
1 can tomato soup
1 can green beans
salt and pepper
Mashed potatoes from 5 medium size (great use for leftover mashed potatoes!)

Brown hamburger and onion, season to taste, and drain. Prepare mashed potatoes.

Combine hamburger, onion, undiluted soup and green beans in a 3-quart ovenproof dish. Top with mashed potatoes. Bake at 350 for 30 minutes.

From JWEITL5 @ WW site

J.W. Ranch Chili *CORE*

2 lbs hamburger
1 onion
2 cans black beans
1 can pinto beans
1 can light red kidney beans
2 cans white shoepeg corn
2 pkg. taco seasoning
1 pkg. hidden valley ranch dressing
1 can diced tomatoes
1 can rotel tomatoes with green chilis

Brown hamburger and onion. Drain. Add all remaining ingredients - do not drain cans. Cook for several hours on low. Makes 1 crock pot. Makes 10 servings, 6 points each for flexers.

Serve with shredded ff cheese and ff sour cream. Also good with corn chips – add points accordingly.

From JWEITL5 at WW site

Italian Chicken Roll-Ups *CORE*

4 chicken breasts
Italian seasoning
Salt and pepper
4 Fat Free String Cheese
16 oz. Hunts Tomato Sauce with Garlic

Preheat oven to 350. Trim fat off chicken breasts and flatten with a meat mallet. Sprinkle both sides of the chicken with Italian seasoning, salt, and pepper. Roll up a string cheese in each chicken breast, pinwheel style. Put chicken in a pan sprayed with Pam. Pour tomato sauce over the top and sprinkle with a bit more seasoning. This can be baked immediately for 40 minutes or allowed to marinate in the refrigerator for up to 8 hours. 4 servings, 5 points each for flexers.

From JWEITL5 @ WW site

20-Minute Garlic Rosemary Chicken & Brown Rice Dinner -- Core


1 T canola oil
1 lb boneless skinless chicken breast halves, 4 fillets
¾ tsp garlic powder, divided
¾ tsp dried rosemary, crushed, divided
1 can (10½ oz) chicken broth
1/3 cup water
2 cups instant brown rice

Heat oil in large nonstick skillet on medium-high heat. Add chicken; sprinkle with ¼ teaspoon each of the garlic powder and rosemary. Cover. Cook 4 minutes on each side or until cooked through. Remove chicken from skillet.

Add broth and water to skillet; stir. Bring to boil.

Stir in rice and remaining ½ teaspoon each garlic powder and rosemary. Top with chicken; cover. Cook on low heat 5 minutes. Remove from heat. Let stand 5 minutes. Serves 4.

Pasta Fagioli

1 (29 ounce) can diced tomatoes
2 (14 ounce) cans Great Northern beans, undrained
1 (14 ounce) can chopped spinach, drained
2 (14.5 ounce) cans chicken broth
1 (8 ounce) can tomato sauce
3 cups water
1 tablespoon minced garlic
1 lb lean ground beef
1 tablespoon dried parsley
1 teaspoon garlic powder
1 1/2 teaspoons salt
1/2 teaspoon ground black pepper
1/2 teaspoon dried basil
1/2 pound WHEAT seashell pasta

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

DIRECTIONS:
In a large stock pot, brown beef. Add diced tomatoes, beans, spinach, chicken broth, tomato sauce, water, garlic, parsley, garlic powder, salt, pepper, and basil. Bring to a boil, and let simmer for 40 minutes, covered.
Add pasta and cook uncovered until pasta is tender, approximately 10 minutes. Ladle soup into individual serving bowls, sprinkle cheese on top (ADD PTS), and serve.

This was posted by LEGSNJAX on the WW community board. I don't know if it's her recipe or someone else's.

Orange Chicken

4 boneless skinless chicken breasts

1 cup diet orange soda

½ cup low sodium soy sauce

4 – 6 green onions, finely chopped



Combine soda and soy sauce. Marinate chicken breasts in mixture at least 8 hours or overnight in refrigerator. Place chicken and marinade in large baking dish. Sprinkle with onions and bake at 150 degrees for 1 hour. Baste occasionally.

Found at http://www.freewebs.com/bethswwjourney/corerecipes.htm

Lemon Garlic Chicken

4 (5 oz) chicken breasts (boneless and skinless)

1 clove garlic, mined

½ cup ff chicken broth

1 TBS lemon juice

Using nonstick skillet sprayed with cooking spray, slowly sauté garlic over low heat. Add chicken and cook over medium heat about 10 minutes or until brown on both sides. Add broth and lemon juice. Heat to boiling then reduce heat. Cover and simmer 10 – 15 minutes or until chicken is done. Remove chicken and keep warm. Cooke or reduce remaining liquid in pan, around 3 minutes. Pour over chicken and serve.

Found at http://www.freewebs.com/bethswwjourney/corerecipes.htm

Meat and Potato Dinner

4 large potatoes, peeled and sliced
1 pound lean ground beef or turkey, browned and drained
green peppers, sliced
1 (28 oz) can tomatoes, chopped

Layer above ingredients in order give. Bake at 350 degrees for 45 minutes

Found at http://www.freewebs.com/bethswwjourney/corerecipes.htm

Spanish Hamburgers

1 pound lean ground beef or turkey
1 large onion, chopped
1 can tomato soup
1 tsp chili powder

Brown hamburger and onion. Drain off fat. Add soup and chili powder to hamburger mixture. Stir and simmer until hot. Serve over brown rice.

I just saw this amazing recipe on WW Boot Camp Buddies Site. It made me drool, it sounded so good. I haven't tried it yet but I will be soon. I don't post there but read there when our board is quiet.

Core Chicken and Dressing

3 heaping cups of Core Cornbread crumbs (see below)
1 heaping cup of diced cooked chicken
1 can (14.5 oz) fat-free chicken stock
1 teaspoon dried parsley flakes
1 heaping teaspoon poultry seasoning
1/2 teaspoon onion powder
1/2 teaspoon celery salt
1/2 teaspoon instant chicken bullion
1/4 heaping cup of dry oatmeal

Mix everything together and let it sit while the oven preheats to
350 (about 10 minutes). Pour the mixture into a glass pie pan, sprayed with a nonstick spray, smoothing the top and pushing down any exposed chicken pieces. (They can dry out if not down inside the dressing) Bake for 1 hour.

CORE CORNBREAD

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}
1 c. 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 or make in muffin pans. Core or if on Flex Points: 8 servings = 2 Pts. each
__________________

This one is tried and true. I always have some in my freezer. I keep it precut, frozen and vacuum sealed and ready for lunches. You can make it alot hotter if you like.

Tamale Pie

3/4 cup yellow cornmeal
2 cups chicken broth
Cayenne pepper or diced chilis
1 pound ground sirloin or ground turkey
1 package taco seasoning
1 15 ounce can Fat Free refried beans preferably hot
1/2 cup of Taco sauce (I use medium hot)
1 small can sliced black olives
1 cup Fat Free Mozzarella Cheese (I use the Jewel brand shredded)
1 cup Fat Free Cheddar (same as above)
1 teaspoon Cumin
1 teaspoon Chili Powder
1 teaspoon garlic powder

Add cornmeal and chicken broth to a microwave safe container. Add cayenne pepper or diced chilis to taste. Microwave for 6-7 minutes stirring halfway through. When it is a thick cream of wheat consistency, pour it into a Pam sprayed pie plate. I use a big 9 inch glass one. Spread it up the sides. Put the pie pan in the refrigerator. While crust is cooling, brown the ground sirloin. When brown, follow the instructions on the taco seasoning packet. Add black olives to meat mixture. When taco meat is done, bring pie out of refrigerator. Spread entire can of FF refried beans on top of crust. Pour a little bit of taco sauce on the beans.

Add cumin, chili powder and garlic powder to the shredded cheese and toss well. Put half of cheese over the taco sauce. Add taco meat and then the rest of the cheese to top. Bake in a 350 degree oven for about 30 minutes covered. Add FF sour cream when serving.

It freezes very well and warms well in the microwave. Makes 6 servings. Great with a green salad to make a complete meal.

i got this at bcb today. sounds yummy.


Gingered Pork and Vegetable Stir-Fry (Core) | Serves 4
Prep Time: 20 minutes
Cooking Time: 15 minutes

1 whole pork tenderloin (12-16 oz.), thinly sliced crosswise
2 Tbsp. peeled and grated (or finely minced) fresh ginger root
1 c. chicken broth
2 Tbsp. teriyaki sauce
2 tsp. cornstarch (0 pts)
2 tsp. canola oil
1/2 lb. fresh or frozen snow peas, strings removed (I used sugar snap peas)
1/2 lb. zucchini, cut lengthwise and thinly sliced crosswise
4 green onions, white part thinly sliced, green part cut into 3-inch lengths.

1. In medium bowl, toss pork and ginger. In cup, mix broth, teriyaki, and cornstarch. Set aside.

2. In nonstick 12-inch skillet, heat 1 tsp. oil over medium-high heat until hot. Add snow peas, zucchini, and green onions and cook, stirring frequently, until lightly browned and tender-crisp, about 5 minutes. Transfer vegetables to large serving bowl.
Note: With sugar snap peas, I cooked them alone for 1 minute before adding the zucchini and green onions to give them a little extra time.

3. In same skillet, heat remaining 1 tsp. oil; add pork mixture and stir-fry until pork just loses its pink color, about 3 minutes. Transfer pork to bowl with veggies.

4. Stir cornstarch mixture to blend; add to skillet and heat to boiling. Boil till sauce thickens, about 1 minute, stirring constantly. Return poirk and veggies to skillet and stir to coat with sauce; heat through.

5. Return to serving bowl and serve with brown rice.
__________________

i got this out of a texas recipe book. it's fabulous!!!! (even if i do say so myself)

SUPER SPAGHETTI PIE

6 oz ww spaghetti, cooked and drained
1/3 cup ff parmesan cheese
1 egg, beaten
1 tablespoon ff margarine melted
1 lb lean ground beef
1/2 cup chopped onion
1 (15 oz) can tomato sauce
1 teaspoon garlic powder
1 tablespoon splenda
1/2 teaspoon salt
1/2 teaspoon pepper
1 teaspoon oregano
1 cup ff small curd cottage cheese, drained
1/2 cup ff mozzarella cheese

while spaghetti is still warm, mix spaghetti, parmesan cheese, egg and margarine in a large bowl. pour into a well greased 10" pie pan and pat mixture up and around sides with a spoon to form a crust. put cottage cheese over spaghetti layer. in skillet, brown ground meat and onion. drain off fat and add tomato sauce and seasonings. simmer 10 minutes. spoon meat mixture on top of cottage cheese. bake at 350* for 30 minutes. arrange mozzarella on top and return to oven until cheese melts. this can be made ahead and placed in refrigerator until ready to cook. serves 8.

Kasha and mixed vegetables
 

Kasha is also called buckwheat groats. It's a whole grain. You can get in at Whole Foods (in bulk) or in natural foods aisle of most grocery stores.

Mix 1 Omega-3 egg with the raw kasha.

Pan fry it until the egg is completely absorbed.

Boil the kasha--double water (i.e., 1/2 cup kasha gets 1 c. water). Turn it to simmer, cover tightly. Takes about 25 minutes.

Serve with any fresh or frozen vegetables. I generally saute onions, celery, mushrooms, carrots. You can add sliced tofu for additional protein.

This recipe came from the Core Board at Dotti's weight loss zone. Except for my concern about the amount of oil in the marinade, this tasted great! This is a great way to get in our healthy oil and I'm sure that not all the oil adheres to the chicken.

I broiled them but think they would also be great done in the George Foreman grill or on the regular grill. I cooked them in the broiler for about 6 minutes a side since I had rather large boneless skinless thighs.

Lemon Garlic Chicken

Marinade:

2 Tablespoons to 1/4 cup (=4 tablespoons) olive oil (even if it all adhered it would be 1 tablespoon per breast and 1 1/2 teaspoons per thigh).
1 cup of concentrated lemon juice
10 cloves garlic, crushed (I used 8 frozen garlic cubes from Trader Joe's)
1/2 teaspoon paprika
1 tablespoon parsley
salt & pepper

4 Large Boneless/skinless Chicken Breasts or 8 Thighs

Marinate chicken in a ziploc bag at least 4 hours; discard marinade. BBQ or broil til cooked through and no pink remains. Makes 4 servings.

Sorry, I'm not sure where this came from. I thought this was a really great recipe. I did not use much cheese and didn't think it added much to the flavor. Maybe if you used a whole lot it would be really good. I will probably leave it off next time. Also, I did not add veggies and while it was runny, it did not affect the taste. I think the veggies would be good though.
This is not completely core--from my guesstimate it is about .5 pt/serving (with 4 servings) for the soup.
Now how's that for an intro? ;)

Cheesy Chicken And Rice Bake
1 can (10 3/4 oz) 98% fat free Campbell's Cream of Chicken soup
1 1/3 cups of water
3/4 cup uncooked brown rice
1/2 tsp onion powder
1/4 tsp ground black pepper
1 1/2 lb skinless, boneless chicken breast halves (about 4-6)
1 cup fat free shredded cheddar cheese (4 oz)
1 cup frozen mixed vegetables, optional

Mix soup, water, rice, onion powder and black pepper in 2 qt. shallow baking dish.
Mix in frozen mixed vegetables, if desired.
Top with chicken. Sprinkle chicken with additional pepper.
Cover and bake at 375 degrees for 45 min. or until chicken is no longer pink and rice is done.
Uncover and sprinkle cheese over chicken. Let melt on chicken.

tortilla crusted tilapia

i don't know about ya'll but those tgif commercials advertising tortilla crusted tilapia have been driving me crazy. i googled today and found this recipe. it's almost core. you'd just have to count pts for the tortillas.

6 corn tortillas torn into pieces
1 jalapeno pepper, seeded and coarsely chopped
1 teaspoon lime juice
1/4 cup fresh cilantro
1/2 teaspoon chili powder
1/4 teaspoon ground cumin
1 teaspoon seasoning salt
1 egg beaten

1. preheat oven to 375*. coat a baking sheet with cooking spray.
2. place tortilla pieces, pepper, lime juice, cilantro and spices in blender. pulse until the mixture is uniform small crumbs. spread on plate.
3. beat egg in shallow dish
4. dip each fillet in egg, then in crumbs, patting crumbs to adhere. place on baking sheet
5. bake until fish flakes about 15 minutes depending on thickness of fillets.

makes 4 servings.

i got this recipe at http:/www.recipezaar.com

Here's a recipe for Sandra and the rest of us who like Mexican food. I got it from Heather's site and she got if from the WW Core Board.

Enchilada Casserole

Count points only for the enchilada sauce. I used 1.5 c of canned enchilada sauce, which was 0 points for each of 8 servings.

NOTE: This is a wetter casserole. If you prefer it drier, then cut the sauce by half.

1.62 oz packet of Old El Paso Enchilada Sauce Mix (points)
6 oz canned tomato paste
8 c water, divided
2 TBS canola oil
1 c onion, chopped
1/2 c green bell pepper, seeded and chopped
1 medium garlic clove, minced
1.5 c dry yellow cornmeal
Cooking spray
15 oz canned black beans, drained and rinsed
15 oz canned yellow corn, drained and rinsed
2 c cooked chicken breast, skinless, diced
1.5 c FF or soy shredded cheddar cheese

Preheat oven to 350*. Prepare enchilada sauce according to package directions, using tomato paste and 3 c water. (You will end up with 3 c sauce, total.)

Heat oil in a large saucepan or skillet over medium heat. Add onion, pepper and garlic. Cook, stirring, until translucent, about 5 minutes. Remove 1 c of onion mixture and place in a large mixing bowl; set aside. Stir 3 c water into remaining onion mixture and bring to a boil.

Meanwhile, add cornmeal to remaining 2 c of water in a medium bowl and stir to combine. Gradually add cornmeal mixture to boiling water/onion mixture. Cook over low heat, stirring occasionally, until cornmeal is thickened, about 4-6 minutes.

Coat a 9x13" baking dish with cooking spray. Spread cornmeal mixture evenly in bottom of dish. Spoon beans, corn and chicken into reserved onion mixture; combine thoroughly. Spread half of enchilada sauce over cornmeal layer; top with all of bean mixture then remaining enchilada sauce. Sprinkle with cheese. Bake until heated through and cheese is melted, about 45 minutes. slice into 8 pieces and serve.

I don't make fish at home, but here's a recipe for you tilapia ladies that's Core. It's from CaliGirl on BCB.


Cornmeal Crusted Tilapia with Salsa served with Spicy Black Beans

Serves 4

1/3 cup yellow cornmeal
2 tsp paprika
coarse salt and ground pepper
4 skinless tilapia fillets
3 tbls olive oil (If it really is 4 servings then you need to reduce oil to one less teaspoon of oil)
Spicy Black Beans (see recipe)
1/2 cup prepared tomato salsa

In a shallow dish, combine cornmeal and paprika; season generously with salt and pepper. Dredge each piece in cornmeal mixture, patting it on to coat completely.

In a large nonstick skillet, heat 1 tbls oil over medium-high. cook as many pieces as will fit without crowding until golden brown and firm, about 2 minutes per side for thin pieces and 4 minutes per side for thick ones. Transfer to a plate; sprinkle with salt, if desired, and cover loosely to keep warm. Wipe skillet with a paper towl. repeat with remaining oil and fish. serve with spicy black beans, if desired, and salsa.


Spicy Black Beans

In medium saucepan, heat 1 tsp olive oil over medium. add 3 minced garlic cloves and 1/4 to 1/2 tsp red-pepper flakes; cook until fragrant, about 1 minute. add 2 cans (14.5 oz each) drained and rinsed black beans and 1 cup water.

Bring to a simmer; cook, covered, stirring occasionally, 15 minutes. (add more water for a thinner consistency, if necessary.) Season with coarse salt, and garnish with cilantro leaves, if desired. serve immediately.

Our Jennifer found this recipe somewhere. I tried her recipe but made a few modifications. They are outstanding! I served them with oven fries and paid a couple of points for light hamburger buns from Jewel. What a great fun meal that I'm SURE your families would eat, including your kids. I cannot wait to have them again.

Diet Coke Sloppy Joe's

Points value per serving 3
Servings 6

1 1/4 pounds raw extra lean ground beef
1 cup diced onion
1/2 cup diced red or green pepper
4 cubes of Trader Joe's garlic - equivalent to 4 cloves
2 Tablespoons all purpose flour
1 cup diet coca cola
1 1/4 cups ketchup
2 Tablespoons vinegar
1 Tablespoon worcestershire sauce
2 teaspoons dry mustard
1/8 teaspoon red cayenne pepper for a little tang since they were too mild

Brown beef and onion in large skillet. Drain well. Stir in remaining ingredients as listed. Mix well. Cover and simmer 30 minutes. I cooked them for a little while longer with the cover off to cook down and thicken.

RASPBERRY PECAN CHICKEN

i got this off dwlz today: i have the ff dressing and am going to make it today.

Rub a mixture of onion powder and McCormick's Roasted Garlic Chicken seasoning onto the chicken breasts then place the breasts in the crockpot. Pour a bottle of fat free Ken's Raspberry Pecan salad dressing over the chicken and cook on low for approximately 3 1/2 to 4 hours.

Posted by patchesintexas

A great REcipe for my CORE buddies I have been doing core for a while and many recipes I have tried aren't that great but this one is a winner! I have been unable to find Whole Wheat Lasagna noodles so when I found this recipe I realized that I could still have the taste of Lasagna!

Skillet Lasagna

1 pound 93% lean ground beef
1 small onion, chopped
1 clove minced garlic
1-1/2 cups diced tomatoes, undrained
1 1/4 cups water
1 8-ounce can tomato sauce
1 tablespoon dried parsley flakes
1 teaspoon dried basil leaves
1 teaspoon dried oregano leaves
1 teaspoon salt
2-1/2 cups whole wheat pasta uncooked (I used penne shape)
1 cup fat-free cottage cheese or ff ricotta (I used a small carton)
1/4 cup Fat Free grated parmesan cheese
Dash basil, pepper, optional
Shredded fat-free mozzarella cheese
In large skillet, brown beef with onions and garlic; drain. Add tomatoes, water, tomato sauce, parsley, basil, oregano, and salt. Mix well.

Stir in uncooked pasta. Bring to a boil, stirring occasionally. Reduce heat; cover, simmer for 20 minutes or until pasta is tender, stirring once.

Combine cottage and Parmesan cheese. Sprinkle in basil and pepper to taste if desired. Drop cheese mixture by rounded tablespoons onto pasta mixture. Cover and cook for 5 minutes. Sprinkle with shredded mozzarella, if desired.

Now I just mixed the cottage cheese up in the dish, but I did sprinkle with KRaft FF Mozzerella and left it on top and cook it a bit while it melted. I also added a little bit of crushed red peppers because I like spicy dishes.
The DH liked this recipe and I love this recipe I got 6 generous servings out of this (I only used 2 cups pasta) it's just the DH and I! IT Was YUMMY!

not core

COCONUT SHRIMP

Elegant yet incredibly simple, these shrimp are sure to be crowd pleasers.

Prep time: 10 min \ Total time: 20 min

1 cup Bakers Angel Flake coconut, toasted
1 pkt Shake & Bake Extra Crispy Seasoned Coating Mix
¼ tsp each: curry powder and ground cayenne
1 lb fresh or thawed frozen extra large shrimp (16 to 20) cleaned
1 egg, lightly beaten

Preheat oven to 400*F. Combine coconut, coating mix, curry powder, and cayenne in a shallow bowl.

Dip shrimp in egg, then roll in coconut mixture until evenly coated on all sides.

Bake 10-12 min or until shrimp are cooked through. Serve with chutney or sweet and sour sauce if desired.

Makes 6 servings, about 3 shrimp each.

COCONUT SHRIMP

Elegant yet incredibly simple, these shrimp are sure to be crowd pleasers.

Prep time: 10 min \ Total time: 20 min

1 cup Bakers Angel Flake coconut, toasted
1 pkt Shake & Bake Extra Crispy Seasoned Coating Mix
¼ tsp each: curry powder and ground cayenne
1 lb fresh or thawed frozen extra large shrimp (16 to 20) cleaned
1 egg, lightly beaten

Preheat oven to 400*F. Combine coconut, coating mix, curry powder, and cayenne in a shallow bowl.

Dip shrimp in egg, then roll in coconut mixture until evenly coated on all sides.

Bake 10-12 min or until shrimp are cooked through. Serve with chutney or sweet and sour sauce if desired.

Makes 6 servings, about 3 shrimp each.

Italian Turkey and Spaghetti Squash Pie
POINTS® value | 3
Servings | 6
Preparation Time | 18 min
Cooking Time | 60 min
Level of Difficulty | Moderate

Ingredients

1 medium raw spaghetti squash
1/2 pound lean ground turkey
2 tsp olive oil
1 small onion(s), chopped
1 medium garlic clove(s), minced
29 oz canned diced tomatoes, undrained
1 tsp Italian seasoning, dried
6 oz fat-free ricotta cheese
1 large egg(s)
1 sprays cooking spray, nonstick
1/2 cup shredded fat-free mozzarella cheese

Instructions

1. Preheat oven to 350ºF. Halve squash lengthwise; scoop out seeds. Place squash, cut sides down, in a large baking dish and prick skin all over with a fork. Bake until tender, about 30 to 40 minutes.

2. Meanwhile, cook turkey, stirring occasionally, in a nonstick skillet over medium-high heat until browned, about 5 minutes. Drain, remove from skillet and set aside.

3. In same skillet, heat oil over medium-high heat. Add onion and garlic and stir-fry until tender, about 5 minutes. Stir in diced tomatoes and Italian seasoning; bring to a boil. Reduce heat; add cooked turkey and simmer, stirring often, until desired consistency, about 5 minutes.

4. Place ricotta cheese and egg in a food processor or blender and puree until smooth.

5. Coat a 9-inch glass pie plate with cooking spray. Remove squash from oven and increase oven temperature to 375ºF.

6. Using a fork, carefully rake stringy squash pulp from shell, separating it into strands that look like spaghetti. Arrange spaghetti squash strands in bottom and up sides of pie plate to form a crust.

7. Add ricotta cheese mixture and gently spread over squash. Pour tomato-turkey sauce over cheese mixture and sprinkle with mozzarella. Bake for 20 minutes. Remove from oven and let stand 5 minutes before slicing into 6 pieces.

BALSAMIC MARINATED ROASTED CHICKEN

MARINADE
1/4 cup balsamic vinegar
2 tablespoons olive oil
2 tablespoons Dijon mustard
2 tablespoons lemon juice
2 cloves garlic -- chopped

salt & pepper
12 skinless chicken drumstick
12 skinless chicken thighs

Prepare marinade, whisking until marinade is creamy.
Wash chicken & pat dry. Place chicken in a large Ziploc bag - pour in marinade. Seal the bag & turn over a few times to thoroughly coat the chicken. Place in the fridge for at least 2 hours or overnight.

Preheat oven to 400°. Place chicken in a Pam sprayed baking dish or roasting pan.
Roast for 1 hour and if chicken is browning too much after 30 minutes, cover with foil for the remaining 30 minutes

Remove chicken from roasting pan, place on a warm platter, and cover with foil while making the sauce.
SAUCE:{optional}
Pour 1/2 cup FF chicken stock into the roasting pan. Simmer until liquid has reduced by half. Pour over the warm chicken. Garnish with fresh grated lemon peel. Serve with oven roasted potatoes.

Vegetable and Rice Pizza

6 cups cooked brown rice
4 egg whites -- lightly beaten
2 cups ff mozzarella cheese -- shredded
1 cup tomato sauce
2 teaspoons black pepper
4 cloves garlic -- minced
2 tablespoons nonfat parmesan cheese -- grated
1/2 cup sliced mushrooms -- or onions
3/4 cup chopped broccoli
1/2 cup red pepper -- chopped
1/2 cup pineapple chunks in water -- drained



In a bowl, mix rice with 2/3-cup mozzarella cheese and egg whites or substitute.

Spray a 12-inch pizza pan with nonstick cooking spray (nonfat) and press mixture into pan and bake at 400ºF for 5 minutes. Combine sauce with pepper and garlic and spread over the baked rice crust.

Top with remaining ingredients and sprinkle with reserved mozzarella cheese.

Bake an additional 10 minutes

Posted by easystreetster on weightwatchers.com

Shrimp Fra Diavolo (4-6 Servings)
I was dying for something authenticlly italian tasting. I saw this recipe on the food network, and with just some small adjustments, I made it more healthy. You only need to count the points for the wine, which is about 1 point for 1/2 cup of wine. Wonderful and spicy on it's own, but serve over whole wheat spaghetti for something more filling!!

1 pound large shrimp, peeled, deveined
1 teaspoon salt, plus additional as needed
1 teaspoon dried crushed red pepper flakes
2 Teaspoons olive oil, plus 1 Teaspoon
1 medium onion, sliced
1 (14 1/2-ounce) can diced fire roasted diced tomatoes
1/2 cup dry white wine
3 garlic cloves, chopped
1/4 teaspoon dried oregano leaves
3 tablespoon chopped fresh Italian parsley leaves
3 tablespoon chopped fresh basil leaves

Toss the shrimp in a medium bowl with 1 teaspoon of salt and red pepper flakes. Heat the 2 teaspoons oil in a heavy large skillet over medium-high heat. Add the shrimp and saute for about a minute, toss, and continue cooking until just cooked through, about 1 to 2 minutes. Transfer the shrimp to a large plate; set aside. Add the onion to the same skillet, adding 1 teaspoon of olive oil to the pan, if necessary, and saute until translucent, about 5 minutes. Add the tomatoes with their juices, wine, garlic, and oregano. Simmer until the sauce thickens slightly, about 10 minutes. Return the shrimp and any accumulated juices to the tomato mixture; toss to coat, and cook for about a minute so the flavors meld together. Stir in the parsley and basil. Season with more salt, to taste, and serve.

This is incredible. You'll love it.

1 lb. lean ground turkey or ground beef ( I use turkey)
1/2 c. instant brown rice
1 can tomato soup
1/4 c. water
1 large onion - chopped
2 cloves garlic - minced
1 bag of shredded cabbage
1 1/2 teas. cinnamon
Salt & Pepper

Brown meat with salt & pepper. Stir in onion and garlic and cook just till all warm. Mix in the rest of the ingredients. When you add the cabbage, it will be like "tossing" it to get it all coated with the other ingredients. Cover and bake 1 hour at 400 degrees. Yummy.

i got this today off food.net: it's core except for the bread. you could just omit it or add pts.

Tuscan Chicken with White Beans and Wilted Greens
Copyright, 2006, Robin Miller, All rights reserved
See this recipe on air Tuesday Feb. 06 at 3:30 PM ET/PT.
Show: Quick Fix Meals with Robin Miller
Episode: Light and Easy
2 cups sliced red onions
1 cup sliced fennel bulb
2 cloves garlic, minced
1 (15-ounce) can white (cannellini) beans, rinsed and drained
1 cup reduced-sodium chicken broth
4 (5-ounce) skinless chicken breast halves (with bone)
Salt and freshly ground black pepper
2 tablespoons chopped fresh rosemary leaves
1/2 cup sliced roasted red peppers (from water-packed jar)
4 cups chopped Swiss chard leaves
1 crusty loaf of bread
2 tablespoons olive oil
1 clove garlic

Arrange onions, fennel and garlic in bottom of slow cooker. Place beans on top of vegetables. Pour over chicken broth.

Season chicken all over with salt and pepper and place on top of vegetables and beans in the slow cooker. Sprinkle rosemary over chicken. Place roasted red pepper slices on top of chicken. Arrange Swiss chard all around chicken.

Cover and cook on LOW for 6 to 8 hours or on HIGH for 3 to 4 hours.

Slice bread and grill or toast, then drizzle with olive oil. Rub hot bread with garlic clove and serve with meal.

Core+ Chicken Strogonoff
adapted from a recipe by Candlegranny on Dottie's Weight Loss Zone

2 Tablespoons Olive or Canola Oil (this will be 1 teaspoon per serving)
1/2 cup chopped onion
16 ounces sliced fresh mushrooms
4 cubes of Trader Joe's garlic (equivalent to 4 cloves fresh)
16-32 ounces boneless skinless chicken cut into bite size pieces (we like alot of protein!)
2 cans (6 points) 98% FF Cream of Chicken soup (1 point per serving)
28 ounces Chicken Broth
10 ounces whole wheat rotini (any small pasta will do)
1/2 cup FF sour cream

Add oil, mushrooms, onion, and garlic and brown until soft. Add chicken and continue to brown. I broil my chicken whole until nearly cooked and then cut it up into bite sized pieces. I didn't add my chicken at this point. When chicken is cooked add soup and broth and bring to a boil. Add uncooked pasta. When the sauce returns to a boil, cover and simmer for 10 minutes. Then I added my cooked chicken and let it simmer with the other ingredients, covered for another 10 minutes. Let sit, covered, with the burner off for 10 minutes. Add 1/2 cup FF sour cream and stir in well. Serves 6.

This recipe could be easily halved if you don't want a lot of leftovers. Don't worry about the excess "gravy" since you'll want it for heating up the leftovers. We almost like it better leftover. I think it almost tastes like chicken and dumplings when it's reheated.