CORE Main Dishes

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  • 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

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


    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

    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

    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.

    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
  • 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


    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