CORE Main Dishes

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  • Balsamic Marinated Roasted Chicken

    Serving Size : 4

    Amount Measure Ingredient -- Preparation Method
    -------- ------------ --------------------------------
    1/4 cup balsamic vinegar
    2 tablespoons olive oil
    2 tablespoons Dijon mustard
    2 tablespoons lemon juice
    2 cloves garlic -- chopped

    salt and pepper
    8 skinless chicken thighs

    Prepare marinade, whisking till creamy.

    Wash chicken and pat dry.

    Place chicken in a large ziploc bag, pour in marinade.

    Seal the bag and 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 degrees.

    Place chicken in a sprayed baking dish or roasting pan.

    Roast for 1 hour, and if chicken is browning too much after 30 min, cover with foil for the remaining 30 min.

    Remove chicken from roasting pan, place on a warm platter, cover with foil while making the sauce.

    SAUCE: (optional)

    Pour 1/2 cup fat-free chicken broth into the roasting pan.

    Simmer until the liquid has reduced by half.

    Pour over the warm chicken.

    Garnish with freshly grated lemon peel.

    Serve with oven roasted potatoes.

    Approx. 2 pieces of chicken per serving.
  • i got this recipe from a good friend in texas.


    preheat oven to 350*.
    place on cookie sheet several sheets of foil, spray each with pam spray before placing a serving of boneless, skinless chicken breast (season to taste), top with (in order) sliced carrots, potato wedges, and onion slices. fold foil into tight closed pouch. you may have to use 2 sheets unless you use the heavy duty foil.

    make several. these make good lunches to carry to work. bake about 1.5 hours at 350*, but check to see if it's done after 1 hour. if not, re-wrap and continue cooking.

    you can also make these hobo dinners using tenderized round steak or lean ground beef. if you use ground beef, you might want to include a handful of shredded cabbage on top.
  • i got this off the net and made it. we loved it!


    4 boneless, skinless chicken breasts cut into cubes
    28 oz can diced tomatoes with juice
    1 envelope lipton onion soup mix (dry)

    stir ingredients together and put into crockpot. cook on low 6-8 hours.
  • just got this off bcb. i'm going to make it this week for sure. i will omit the mushrooms, though, cuz i'm allergic to them.

    Pot of Pizza

    8 ounces extra lean ground beef or turkey
    1/2 cup chopped onion
    1/2 cup chopped green pepper
    1/2 cup (one 2.5 ounce jar) sliced mushrooms, drained
    1 3/4 cup (one 15-ounce can) Hunt's Tomato Sauce
    1 teaspoon Italian Seasoning
    1 teaspoon pourable Splenda
    3 cups cooked whole wheat noodles, rinsed and drained
    1/4 cup shredded fat free Cheddar cheese
    1/4 cup shredded fat free Mozzarella cheese

    In a large skillet, sprayed with olive-oil-flavored cooking spray, brown meat, onion and green pepper. Stir in mushrooms, tomato sauce, Italian seasoning and Splenda. Pour mixture into a slow cooker sprayed with butter-flavored cooking spray. Spread noodles over meat mixture. Layer cheddar and mozzarella cheeses evenly over the top. Cover and cook on LOW for 6-8 hours/ Mix well before serving
    Serves 6 (1 cup)
  • Easy Cabbage Roll Casserole
    1 lb very lean ground beef
    2 cloves garlic minced
    2 onions chopped
    3/4 cup brown rice
    28 oz can tomato sauce
    1/3 cup cider vinegar (not sure if Core or not?)
    1 tbsp worcestershire sauce
    8 cups coarsely chopped cabbage
    Fry ground beef in a little water, add garlic, and onion, till all cooked. Stir in rice and set aside. In bowl stir together sauce, vinegarand worcestershire. Layer 1/3 of cabbage in large oven proof pot. Arrange 1/2 of beef mixture. Drizzle with 1/3 sauce. Repeat above. Cover and bake at 350 degrees for 1 and a half hours without stirring. Makes 6 servings.
    People who dont like cabbage rolls love this recipe...I usually make it with white rice but for Core use brown.
  • Chicken Sausage
    3-4 chicken breasts
    4 sundried tomatos (soaked in boiling water , then drained)
    2 cloves garlic
    1 tsp dried oregano (more if you like)
    Put everything in food processor and whiz away. Get a non-stick fry pan and scoop mixture and plop into frypan. (sort of like making pancakes) Spread mixture into circle shapes,,thin. Fry till golden brown on bottom and flip. cook other side.
    When finished , take patty out and I have it on a WW bun with tomato, lettuce and a little ff mayo. Count the points for the bun..
    Very tasty

    1 c polenta
    4 c water
    1 T Olive Oil
    Seasonings to taste ( basil, garlic, oregeno, salt pepper)

    Mix all and cook 10-15 until is starts to get thick.

    Pour into sprayed pizza pan. Let set until really firm (about 2 hours)

    Bake 450 20-30 minutes. Turn off oven and leave it in for about 1 hour.

    When ready to assemble the pizza:

    I made my own core pizza sauce, using tomato sauce, tomates, and seasonings. Let it cook a little and kind of strained off some of the liquid!

    Sauteed: onion, grn pepper, mushrooms, candian bacon,

    Topped crust with sauce, veggie parm., veggie mix, black olives, FF cheddar, and soy moz. Bake again for 20 minutes or so.
  • I recently went thru my recipe box and found out some of my T&T favourite recipes were Core! I was so excited...(dosnt take much does it)

    Shepherds pie
    Boil potatoes, (enough for your family amount dosnt matter) drain and add skim milk to mash.

    1 lb ground beef cooked with onion and garlic. drain any fat away.

    Layer cooked ground beef in a baking dish, top with 1 can of corn niblets.

    Top with the Core mashed potatoes. Put in oven at 350 degrees for about 15 mins. Enjoy

    Macaroni and Cheese casserole

    1 small box of ww macaroni , cooked untill soft.
    Drain and put into a lg oven proof pot.
    To macaroni , add 1 tin of diced tomatoes, 4-5 slices of ff cheese slices cut up. Mix mixture all together and put in 350 degree oven untill cheese is melted. Great comfort food...

    Im adding this one as well but Im not sure if cornstarch is Core??

    1/2 cup cornstarch
    1/2 cup of skim milk (maybe more if needed)
    1/3 cup corn meal
    dash salt
    2 tbsp oil (good kind)
    2 eggs

    mix well and keep mixtured stirred , cornmeal tends to sink. Heat a non-stick small fry pan -do not add any more oil- pour in mixture and tip pan to coat bottom. When bottom of taco is cooked (dry looking) flip over and cook other side.
    To each taco add taco meat filling, tomatoes, lettuce, salsa, ff cheese,,,ff sour cream....whatever you want thats core.
    We made these for a church fundraiser and people loved them.

    Beef Rouladen

    1 sirloin steak, cut into 3-4 pieces
    pound the steak pieces till they are about 1/4 inch thick.

    Take small non stick fry pan , and add a little water, garlic, onion, diced carrots and celery. Cook till soft.

    Take the pounded steak piece and scoop some veggies and place on the steak. Roll up and secure with a toothpick. Finish rest of rouladen.

    Take the rolls and brown in non-stick pan, no oil added, till all sides are browned.
    Place rolls in same fry pan (or casserole dish) and put lid on..VERY IMPORTANT to put lid on or they dry out! Add 1-2 cans of beef bouillion/ stock.

    If you have used a fry pan, cook on medium-low heat for a hour to hour and a half. If you have placed in a casserole dish , heat oven to 350 degrees and cook for hour or hour and a half. I take my roll out that Im eating now,,,,and for rest of family I add gravy thickener and make a gravy with the beef broth for them. If you want to use the points for the gravy go ahead and enjoy.
  • Campbell's® Healthy Request® Chili & Rice
    from: Campbell's Kitchen

    Prep/Cook Time: 25 min.

    3/4 lb. lean ground beef
    1 medium onion, chopped
    1 tbsp. chili powder
    1 can (10 3/4 oz.) Campbell's® Healthy Request® Tomato Soup
    1/4 cup water
    1 tsp. vinegar
    1 can (15 oz.) kidney beans, rinsed and drained
    4 cups hot cooked rice, cooked without salt (brown for core)

    COOK beef, onion and chili powder in skillet until beef is browned. Pour off fat.

    ADD soup, water, vinegar and beans. Heat to a boil. Cook over low heat 10 min. Serve over rice. Serves 4.

    Nutrition Information
    Calories 523, Total Fat 13g, Saturated Fat 5g, Cholesterol 53mg, Sodium 517mg, Total Carbohydrate 73g, Dietary Fiber 7g, Protein 26g, Vitamin A 18%DV, Vitamin C 12%DV, Calcium 7%DV, Iron 33%DV
  • Swanson® Slow-Cooker Chicken Cacciatore
    from: Campbell's Kitchen

    Prep Time: 10 min. • Cook Time: 8 hrs.

    1 3/4 cups Swanson® Chicken Broth (regular, Natural Goodness™ or Certified Organic)
    1 tsp. garlic powder
    2 cans (14 1/2 oz. each) diced Italian-style tomatoes
    4 cups mushrooms, cut in half (about 12 oz.)
    2 large onions, chopped (about 2 cups)
    3 lb. chicken parts, skin removed
    10 cups hot cooked spaghetti, cooked without salt (whole wheat for core)

    MIX broth, garlic powder, tomatoes, mushrooms, onions in 3 1/2-qt. slow cooker. Add chicken and turn to coat.

    COVER and cook on LOW 7 to 8 hr.* or until done. Serve over spaghetti. Serves 6.

    Nutrition Information
    With Chicken Broth: Nutritional Values Per Serving: Calories 530, Total Fat 7g, Saturated Fat 2g, Cholesterol 67mg, Sodium 484mg, Total Carbohydrate 79g, Dietary Fiber 7g, Protein 36g, Vitamin A 17%DV, Vitamin C 40%DV, Calcium 8%DV, Iron 31%DV With Natural Goodness Chicken Broth: Nutritional Values Per Serving: Calories 530, Total Fat 7g, Saturated Fat 2g, Cholesterol 65mg, Sodium 424mg, Total Carbohydrate 79g, Dietary Fiber 7g, Protein 37g, Vitamin A 17%DV, Vitamin C 40%DV, Calcium 8%DV, Iron 31%DV
  • Mexican Beef Stir Fry
    Mexican Beef Stir Fry

    Serving Size : 6

    Amount Measure Ingredient -- Preparation Method
    -------- ------------ --------------------------------
    1 1/2 pounds beef flank steak
    3 tablespoons healthy oil
    1 1/2 teaspoons ground cumin
    3/4 teaspoon dried oregano
    3 cloves garlic -- crushed
    1 medium red bell pepper -- cut in thin strips
    1 medium onion -- cut in thin wedges
    3 jalapeno chile pepper -- thinly sliced, optional
    3 cups brown rice

    Cut beef steak into 1/8" thick strips.

    Combine oil, cumin, oregano and garlic; reserve half.

    Heat half the seasoned oil in a large nonstick skillet over medium-high heat. Add bell pepper, onion and jalapeno pepper; stir-fry 2-3 min or till crisp-tender. Remove and reserve.

    In same skillet, stir-fry beef strips (1/2 at a time) in remaining oil 1-2 minutes. Return vegetables to skillet and heat through.

    Serve beef mixture over brown rice.
  • I haven't made this yet but it sounds fabulous. I'll let you know how I like it. Since many of us like mexican food, I thought I'd post it before trying it.

    Tamale Meatloaf

    3 tablespoons chopped onion
    2 tablespoons vegetable oil or margarine
    1 (16 ounce) can diced tomatoes
    1 cup yellow cornmeal
    1 pound browned ground beef or turkey
    3/4 cup whole kernel corn, canned or frozen and thawed
    2 eggs, well beaten
    2 tablespoons salt
    1/8 teaspoon pepper
    1 teaspoon paprika
    1 teaspoon chili powder

    Preheat oven to 350 degrees F. Grease a 9 x 3 x 5-inch loaf pan and set aside.

    In a skillet saute the onions in the oil until lightly browned. Add the tomatoes and bring mixture to a boil. Add the cornmeal gradually; cook, stirring occasionally, for about 10 minutes.

    Remove mixture from heat and add the ground beef, corn, eggs, salt, pepper, paprika and chili powder. Mix thoroughly. Pat mixture into prepared loaf pan and bake for 45 to 55 minutes. Let set for 10 minutes before removing from pan.

    Serves 6 to 8.
  • Pasta with broccoli and chicken (core)

    1 lb box whole-wheat pasta shape of your choice, cooked
    8 tsp olive oil
    3 cloves garlic, minced
    1 c chicken broth
    1 crown of broccoli, cut up (10 oz of frozen, thawed broccoli works just as well)
    4 TBS fresh basil, chopped OR 1 TBS dried basil
    1 TBS fresh parsley, chopped (optional)
    ¼ tsp black pepper
    ¼ tsp salt
    Chopped cooked chicken breasts
    Soy or FF parmesan to taste

    Heat oil in a large skillet. Gently saute garlic until golden. Add broccoli to garlic oil, tossing to coat. Add chicken broth, cover tightly, and simmer until garlic is tender. Add half of basil and drained, cooked pasta to skillet, mixing thoroughly. Sprinkle with parsley, salt, pepper, parmesan, and remaining basil.

    Serve 4; gets your entire healthy oil requirement in.

    Posted by HWC1973 on WW core board
  • Bellpepper Chicken (This is one serving: multiply as needed)

    1 garlic clove
    1/4 teaspoon black pepper
    4 ounces chicken breasts, boneless/skinless, raw
    2 teaspoons olive oil, extra virgin
    1 bell pepper, green, whole
    1 bell pepper, red, whole
    1 fluid ounce chicken stock, fat free, low sodium
    1/2 cup tomatoes, diced, canned

    Peel and crush garlic clove.
    Cut chicken into strips. Mix the minced garlic and pepper, add chicken and coat. Heat 1 tsp. of the olive oil over high heat. Add the chicken and stir-fry for 2 to 3 minutes, or until lightly browned and cooked through; remove from pan. Add the remaining 1 tsp. of oil to the skillet and heat over medium-high heat.
    Add bell peppers to skillet and saute for 3 to 4 minutes, or until peppers start to soften and brown. Add tomatoes and broth, bring to a boil. Reduce heat, cover and simmer, stirring occasionally, for 3 to 4 minutes, or until peppers are very tender. Return the chicken to the skillet. Cover and simmer for 3 minutes.
  • Black Beans and Rice (This is one serving: multiply as needed)

    1/2 cup uncooked brown rice
    4 fluid ounces FF chicken broth
    1 garlic clove
    1/4 yellow onion
    1/4 red bell pepper
    1 teaspoon olive oil
    1/2 cup beans, black (cooked from dry or canned)
    1/4 teaspoon ground cumin
    1/8 teaspoon oregano
    1/4 teaspoon black pepper
    1 ounce FF cheddar cheese
    1 tablespoon FF sour cream

    Cook rice according to package directions, substituting chicken broth for 1/2 cup of the water.
    Wash and peel garlic and onion; wash bell pepper and remove membrane. Mince garlic, chop onion and bell pepper. Heat olive oil in a medium skillet over medium-high heat. Add garlic, onion and bell pepper and stir-fry until tender. Add beans, spices, and 1-2 tbsp. of water to prevent sticking. Stir and continue to cook.
    Serve beans with brown rice.