3 Fat Chicks on a Diet Weight Loss Community

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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 03-11-2005 04:07 PM

Cumin Chicken with Hot-Citrus Salsa

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

Serving Size : 2

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

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

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

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

aghiowa 03-13-2005 12:37 PM

Cola Roast

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

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


aghiowa 03-14-2005 06:18 PM

Cajun-Style Steaks

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

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

Serving Size : 4

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

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

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

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

Skim fat from juices. Serve with hot cooked rice.

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

aghiowa 03-15-2005 03:52 PM

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

Chili Crockpot Style

Serving Size : 8

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

Layer all ingredients in crockpot, do not stir.

Cook on low for 8 hours.

Mix thoroughly and serve.

aghiowa 03-23-2005 11:32 AM

White Turkey Chili

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

Serving Size : 4

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

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

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

aghiowa 03-25-2005 09:44 AM

Tomato-Sage Pasta

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

Serving Size : 4

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

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

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

aghiowa 03-29-2005 04:31 PM

Curried Shrimp with Cucumber Sauce

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

Serving Size : 4

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

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

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

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

aghiowa 03-30-2005 09:10 PM

Fish and Fruit Kabobs

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

Serving Size : 4

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

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

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

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

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

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

aghiowa 04-01-2005 10:17 PM

Pumpkin Posole


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

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

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


aghiowa 04-02-2005 02:27 PM

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

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

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

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

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

aghiowa 04-03-2005 01:10 PM

Zesty Crock Pot Tomato Sauce with Pasta

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

Recipe By : adapted from a recipe by Menu Mailer

Serving Size : 6

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

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

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

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

aghiowa 04-04-2005 12:06 PM

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

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

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

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

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

aghiowa 04-05-2005 12:08 PM

Market Meatloaf With Potato Frosting

Recipe By : adapted from Menu Mailer
Serving Size : 6

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

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

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

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

aghiowa 04-06-2005 04:16 PM

Twice Baked Chicken

Recipe By : adapted from Menu Mailer
Serving Size : 6

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

Preheat oven to 350 degrees.

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

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

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

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

aghiowa 04-07-2005 03:03 PM

Baked Egg Rolls

Serving Size : 8

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

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

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

Add meat; heat through.

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

Bring to a boil.

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

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

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

Repeat with remaining wrappers and filling.

Spray tops of egg rolls with nonstick cooking spray.

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

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

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

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

Serve with egg rolls.

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