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 04-08-2005 12:29 PM

Farmer's Breakfast

Serving Size : 6

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/3 cup onion -- chopped
1/4 cup green pepper -- chopped
2 teaspoons olive oil
6 ounces lean ham -- cut in thin strips (or you could use Canadian bacon)
2 medium potatoes -- cooked, peeled and cubed (I'm using frozen hash browns, southern style)
3/4 teaspoon salt
6 eggs -- beaten

In skillet, cook onion and green pepper in oil till crisp-tender.

Add ham, potatoes, and 1/4 teaspoon salt; cook over medium heat for 10 minutes, stirring occasionally.

Combine eggs, 2 tablespoons water, remaining salt, and dash pepper; pour over ham mixture.

Cook over low heat, turning occasionally, till eggs are set.

Trim with parsley if desired.

aghiowa 04-09-2005 08:22 PM

Barbecued Mini Meatloaves

Recipe By : adapted from Menu Mailer
Serving Size : 6

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 pound ground turkey or extra lean ground beef
1 cup quick cooking oats
3/4 cup ketchup with a few dashes of Worcestershire sauce added
1 whole egg
2 tablespoons fat-free Italian salad dressing
1 1/2 teaspoons salt
1 1/2 teaspoons pepper

Combine all ingredients. Form into 6 patties and barbecue on grill or cook on the stove top in a skillet.

Vickie 04-14-2005 08:16 PM

Here you go, Terry! I hadn't shared this before. I've made it twice and Jim and I love it alot. It is fabulous as cold leftovers. This would be a nice, portable leftover for you working folks. We almost like it better cold than hot!

Cornmeal Crispy Chicken

4 boneless, skinless chicken breasts (I use thighs)
1 beaten egg
3/4 cup yellow cornmeal
1/4 tsp. lemon pepper (I didn't use this)
1/4 tsp. cayenne pepper
1 tsp. garlic powder (I think I added more because we are garlic freaks!)
dash salt
1/4 cup grated Parmesan cheese (I used regular and counted points)
2 Tbsp. lemon juice

Rinse and drain chicken and pat dry. Place chicken between two sheets of
waxed paper and pound the chicken to 1/3" thick.

Pour beaten egg in shallow bowl. In a shallow pan, combine cornmeal, lemon pepper, red pepper, garlic poder, salt, and cheese. Brush chicken with the lime juice, then dip in beaten egg and then coat with the cornmeal mixture. Let sit on a wire rack for 20-30 minutes.

Spray George Foreman two sided grill with nonstick cooking spray. Cook
chicken for 4-7 minutes until thoroughly cooked, brown and crisp. 4 servings. I didn't pound the thighs and they took 7 minutes to cook. Juicy and tender....yum.

aghiowa 04-17-2005 05:36 PM

Sausage Rice Skillet

Recipe By : adapted from Menu Mailer
Serving Size : 6

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
6 cups cooked brown rice
1/2 cup carrots -- sliced
1 large onion -- chopped
1 clove garlic -- pressed
1 large celery stalk -- chopped
4 ounces fresh mushrooms -- sliced
1 tablespoon olive oil
1 can diced tomatoes -- with juice
salt -- to taste
1/4 teaspoon dry mustard
1 teaspoon cumin
1 cup water
1 pound light Polska kielbasa, or smoked sausage -- (roughly 1 point per ounce I think)

Prepare brown rice.

In a large skillet, saute carrots, onions, celery, garlic and mushrooms in butter till all are tender. Add tomatoes with their juice, salt, mustard, cumin, and water; bring to a low boil.

Reduce heat to simmer; add sausage and simmer, covered, for 15-20 minutes. Add rice to skillet and stir to heat rice through. Simmer another five minutes.

Vickie 04-20-2005 08:53 AM

Froufie's Roast Beef

Someone asked about my roast beef - home made - great recipe which I always use and is FROUF guaranteed: usually top sirloin roast (or whatever good cut is on sale).
Mix in small bowl about 1 tsp salt, 1/2 tsp cracked pepper, 1 tsp dry mustard, 1/4 tsp paprika, 1/2 tsp garlic powder - add about 2 tbsp flour and 2 tbsp healthy oil to make a paste - may need to adjust flour/oil combo - you want a semi-thick paste that will stick to the roast.
Line pan w/foil, rub paste all over roast, place fat side up (if any) on rack in pan. Place in 400 degree preheated oven for 30 mins, then reduce to 350 for remainder of time (depends on how you like it - probably 60-90 mins depending on size of roast). Coating seals in juices and is very flavorful. Everyone in my family really enjoys the roast (as does company).

aghiowa 04-20-2005 10:39 PM

4 C. water
1 3/4 t. salt
2 T. extra virgin olive oil
1 C. whole-grain cornmeal
1. Combine water, salt, and oil in a 4-quart saucepan and bring to a full boil.
2. Pour cornmeal into boiling water, stirring constantly with a wire whisk.
3. Turn heat down to medium-high and cook, stirring frequently for about 5 or 6 minutes. Mixture will thicken to the consistency of cooked oatmeal.
4. Pour cooked polenta onto a lightly oiled pizza pan or a rectangular baking pan, using the back of a large spoon to spread outward. The crust should be about 3/8" (about 1 cm) thick. Set aside. At this point the crust can be wrapped in plastic film and refrigerated if serving the next day. I like to stick under the broiler until slightly brown.
9 large Roma tomatoes (Italian plum tomatoes)
8 fresh basil leaves or 1/2 t. dried basil
2 T. extra virgin olive oil
5 cloves garlic, whole
3/4 t. salt
Freshly ground black pepper
1. Whirl the sauce ingredients together in a food processor until pureed.
2. Spread generously over crust, covering the surface completely.
3. Refrigerate remaining sauce for future use.
Your choice of Core ingredients!
FF cheese
Canadian bacon
1/2 red bell pepper, diced
1/2 yellow bell pepper, diced
1 small zucchini squash, diced
6 or 7 button mushrooms, diced
1/4 to 1/2 small red onion, diced
Salt and pepper to taste
1. Sprinkle vegetables over the tomato sauce. Season lightly with salt and pepper.
2. Broil pizza 3" (7.5 cm) from the broiler for 5 to 8 minutes.

aghiowa 04-30-2005 10:24 AM

Chicken and Bean Pasta

Serving Size : 6

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 pound whole wheat medium pasta shape
16 ounces canned black beans -- rinsed and drained
2 cups cooked chicken -- chopped
fat-free sour cream
fat-free cheddar cheese -- shredded
tomatoes -- diced
green onions -- chopped
bell pepper -- chopped

Cook pasta according to package directions. Drain and set aside.

In a saucepan over medium heat, warm the beans and chicken. Set aside.

Put pasta on plates, top with warmed black beans and chicken.

Top with garnishes of your choice.

aghiowa 05-02-2005 12:24 PM

White Fish and Veggies

Serving Size : 6

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

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
6 white fish fillets -- thawed if necessary
salt and pepper -- to taste
3 tablespoons olive oil -- divided
1 cup carrots -- thinly sliced
1 cup celery -- thinly sliced
1 cup green onions -- diagonally sliced
1 cup broccoli florets
1/4 teaspoon salt
1/4 teaspoon ground ginger
1/4 cup fat-free chicken broth
2 teaspoons cornstarch
1 teaspoon grated lemon peel

Cut fish into 1" cubes. Season fish with salt and pepper. Saute in half the oil till barely cooked; remove fish from skillet.

Saute vegetables in remaining half of the oil till crisp-tender. Return fish to the skillet. Add salt and ginger. Combine chicken broth, cornstarch and lemon peel; add to fish mixture.

Cook and stir till thickened and fish flakes when tested with a fork.

Monkeypoodle 05-05-2005 11:59 AM

Lebanese Moussaka
Lebanese Moussaka ***
1 lb baby or large eggplant
3 tablespoons olive oil
1-2 onions, peeled and sliced thinly
10-12 small cloves of garlic, peeled and slivered thickly
¾ cup chickpeas, soaked, rinsed, drained and precooked (I used canned)
1 1/2 tablespoons pomegranate molasses - optional (you'd have to use points, I skip it)
1 lb tomatoes, rinsed, peeled, seeded and quartered (I cut them up smaller)
1 1/2 teaspoons salt or to taste
1/2 teaspoon cinnamon
1/2 teaspoon allspice
1/4 teaspoon freshly ground black pepper
1 cup water
mint and ff feta to sprinkle over

Trim the stems of the baby eggplants. Peel to look like Edwardian circus tents, leaving lengthways stripes about ½ inch wide. If you're using large eggplants instead, cut them into ½ inch cubes. In a pan heat 2 tablespoons of olive oil over medium heat and sauté the eggplants for a few minutes until golden brown. With a slotted spoon, remove to a side dish and reserve.

To the pan add the remaining oil, the onion and the garlic and sauté, stirring constantly, until pale in color and soft, about 5 minutes, adding more oil if necessary. Add the cooked chickpeas and stir occasionally for 5 minutes, then add the pomegranate molasses.

Return the eggplants to the pan and add the tomatoes, sprinkle with salt, cinnamon, allspice and black pepper and add the water. Bring to the boil and quickly reduce the heat to moderately low. Cover and simmer for about an hour (they may be ready after 40 minutes or so if you're using a large flat pan or the cubed large eggplant).

Serve warm with plenty of chopped mint and crumbled feta, and couscous. It keeps in the fridge for 3-5 days.

Note: Don't be afraid to try the mint - I thought it really added a lot.

aghiowa 05-10-2005 03:08 PM

Horseradish Pot Roast

"Horseradish mellows into a sweet, aromatic condiment when it's cooked
for a long time, making this a tasty twist on the usual
run-of-the-mill beef roast. The addition of applesauce to the broth
gives the sauce a touch of sweetness and rich body too."

Recipe By : WW Slow Good Cookbook
Serving Size : 10

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 3 pound eye-round roast
6 ounces jar white horseradish
1 pound small red or white potatoes -- cut in half
3/4 pound baby carrots
1 large onion -- chopped
2 cups vegetable broth
1/2 cup unsweetened applesauce
2 tablespoons Dijon mustard
2 teaspoons dried thyme
2 teaspoons paprika
1/2 teaspoon celery seed
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper

Heat a large nonstick skillet over medium high heat. Add the beef and cook, turning occasionally until browned, about 5 min. Transfer the beef to a 5 or 6 quart slow cooker, spread with the horseradish. Place the potatoes, carrots and onions around the beef.

Combine the broth, applesauce, mustard, thyme, paprika, celery seeds, salt and pepper in a medium bowl. Pour over the vegetables, taking care not to disturb the horseradish coating on the beef.

Cover and cook until the beef and vegetables are fork-tender, 4-5 hours on high or 8-10 hours on low. Transfer the beef to a cutting board; let stand 10 min. Cut into 10 slices and serve with the vegetables and broth.

septembersgoal 05-14-2005 08:49 PM

Cheddar Chicken with Warm Black Bean Salsa

From Weight Watchers "Cook It Quick!"
Makes 4 Servings

4 thin-sliced skinless chicken breasts
1/2 tsp. dried oregano, crumbled
1/4 tsp. salt
1/8 tsp. ground pepper
3/4 cup fat free sharp cheddar cheese (or soy cheese)
14 1/2 ounce can Mexican-style stewed tomatoes
15 ounce can black beans, rinsed and drained
2 Tbsp. chopped cilantro (optional)

Spray a large nonstick skillet with nonstick cooking spray; heat. Saute the chicken until lightly browned, about 3 minutes; then sprinkle with the oregano, salt, and pepper. Turn over and saute until cooked through, about 3 minutes longer. Sprinkle the chicken with all but 1 tablespoon of cheese. Meanwhile, in a small saucepan, bring the tomatoes and beans to a boil. Top the chicken with the black bean salsa, the remaining cheese, and the cilantro (if using) and serve.

Per Serving (when using reduced fat cheese instead of fat free): 287 Cals, 6 g fat, 3 g sat. fat, 62 mg cholesterol, 8 g fiber (5 points)

septembersgoal 05-14-2005 09:19 PM

Spanish Chicken with Rice and Beans

Weight Watchers "Cook It Quick!"
Makes 4 servings

1 green bell pepper, seeded and chopped
1 onion, chopped
2 garlic cloves, minced
3/4 pound chicken breast, cubed
1 cup low-sodium chicken broth
2 tablespoons tomato paste
1 cup quick-cooking white rice (make it brown for Core)
1 cup drained canned whole plum tomatoes
2/3 cup red kidney beans, rinsed and drained
freshly ground pepper to taste

Spray a nonstick skillet with nonstick spray and set over medium-high heat. Saute the bell pepper, onion, and garlic until softened. Add the chicken and saute until browned.
Stir in the broth and tomato paste, then add the rice, tomatoes, beans, and ground pepper. Reduce the heat, cover, and simmer until most of the broth is absorbed, about 10 minutes. Uncover and cook, stirring occasionally, 5 minutes longer.

Per Serving: 344 cals, 3 g fat, 41 mg cholesterol, 4 g fiber (6 points)

septembersgoal 05-15-2005 09:38 AM

Mexican Lasagna
from aimeesadventures.com

2 (12.5 oz.) Cans 99% Fat Free Canned Chicken breast, in water, drained
2 Tablespoons Chili Powder
1 Tablespoon Ground Cumin
1 Small onion, chopped
1 (14.5 oz.) Can Diced Tomatoes, drained
1 (4 oz.) Can Diced Green Chilies
16 oz. Old El Paso Medium Taco Sauce, divided
1 (15 oz.) Can Black Beans, rinsed and drained
8 Whole Wheat Lasagna Noodles
2 Cups Kraft Fat Free Shredded Cheddar Cheese

Preheat the oven to 350 degrees. Cook the noodles according to the package directions. While the noodles are cooking, Using your hands, break the chunks of canned chicken up until the chicken looks shredded, and place it into a medium sized mixing bowl. Add in the chili powder, cumin, onion, tomatoes, green chilies, 1 cup of taco sauce and black beans. Spray a 9X13 inch pan with non-stick cooking spray. Place the remaining taco sauce evenly in the bottom of the pan, followed by 4 lasagna noodles (you will need to overlap the noodles slightly). Pour 1/2 of the chicken mixture on top; spreading evenly, and then sprinkle with half of the cheese. Place the last 4 lasagna noodles evenly on top, pour on the rest of the chicken mixture; spread evenly, and then sprinkle the remaining cup of cheese on top. Spray the top of the cheese lightly with non-stick cooking spray (this will help it melt better). Cover tightly with foil and bake for 40-45 minutes or until hot in the center. Allow to sit for about 5 minutes before cutting.

Serves: 6
Per Serving: 337 Calories; 3g Fat (7.0% calories from fat); 45g Protein; 30g Carbohydrate; 6g Dietary Fiber; 67mg Cholesterol; 1663mg Sodium. Exchanges: 1 Grain (Starch); 1/2 Lean Meat; 1 Vegetable; 0 Fat. WWP: 6

aghiowa 05-17-2005 09:14 AM

Chicken-Stuffed Onions

"Onions are made for a slow cooker, where they become wonderfully
sweet as they simmer. We stuff these onions with a tasty mix of
ground chicken, brown rice, and vegetables for a meal that's both
elegant and simple."

Recipe By : WW Slow Good Cookbook
Serving Size : 4

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
4 very large onions -- 10-12 ounces each
1 pound ground skinless chicken breast
1 cup cooked brown rice
10 ounces bagged frozen peas and carrots -- thawed
1 teaspoon grated lemon zest
1 teaspoon crumbled dried sage
1/2 teaspoon ground nutmeg
1/2 teaspoon salt
1/2 teaspoon pepper
2 cups tomato puree
1/2 cup vegetable broth
2 tablespoons fresh lemon juice
2 tablespoons dried dill
1 tablespoon Worcestershire sauce

Cut off the bottom eighth of each onion so they will stand flat on a cutting board. Cut off a little more than 1/4" from the top of each onion. With a melon baller, scoop out the center of the onion, leaving all but the outer layer. (If the outer layer is too thin, leave two layers so the onion doesn't collapse.) Discard the center of the onion (or chop and freeze for another use.)

Combine the chicken, rice, 1 cup of the peas and carrots, the lemon zest, sage, nutmeg, salt and pepper in a medium bowl. Divide and firmly press the chicken mixture into the onions. Place the onions in a large slow cooker. Sprinkle the remaining peas and carrots around the onions.

Combine the tomato puree, broth, lemon juice, dill and Worcestershire sauce in a medium bowl; pour around the onions (not over the tops). Cover and cook till the onions are fork-tender, 3-4 hours on high or 6-8 hours on low.

Monkeypoodle 05-25-2005 04:41 PM

Zucchini-Potato Pancakes
These are delicious with ff sour cream and applesauce.

Zucchini Potato Pancakes

2 large potatoes peeled and shredded
2 medium zucchini shredded
2 tsp salt
4 scallions sliced
1/8 t ground black pepper
1/4 t tarragon
2T corn meal
2 eggs
4 tsp olive oil

Put potatoes/zucchini in a bowl salted, let stand for 30 minutes. Squeeze and drain out all water. Add remaining ingredients, except oil; mix well.

Form into 3-4” pancakes. Spray a large nonstick skillet with cooking spray. Fry in olive oil, covered, pressing and flipping, about 12 – 15 minutes or until browned. Makes 8 pancakes; 2 for a serving.

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