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-   -   CORE Main Dishes (https://www.3fatchicks.com/forum/simply-filling-core-recipes/49330-core-main-dishes.html)

aghiowa 11-14-2004 07:43 PM

CORE Main Dishes
Here's where we can put main dishes, casseroles, meat dishes, etc.

aghiowa 11-14-2004 07:59 PM

These looked good. You'd have to count WPA's for the egg roll wrappers, but everything else is core.

* Exported from MasterCook *

Egg Rolls

Recipe By :
Serving Size : 18 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 teaspoon ginger
3/4 cup carrots -- shredded
2 medium garlic cloves -- minced
1 tablespoon soy sauce
2 medium scallions -- chopped
1 cup cooked chicken
1/4 teaspoon black pepper
1 small cabbage head -- shredded
18 egg roll wrappers
nonstick cooking spray

Preheat oven to 350.

Spray a baking sheet with nonstick spray.

Place cabbage in a microwaveable dish and cover.

Microwave on high till wilted, about 5-10 min.

Drain, and transfer to a large bowl.

Add ginger, carrots, garlic, soy sauce, scallins, pepper and chicken.

Mix well.

Arrange egg roll wrappers on a clean, dry surface.

Spoon 1/3 cup of cabbage mixture diagonally onto a wrapper, then fold one corner to cover filling.

Fold up both corners on the sides.

Moisten edges of remaining flap with water and roll up wrapper jellyroll style till sealed.

Transfer egg rolls to prepared baking sheet and coat with cooking spray.

Bake till golden brown, about 25 min.

Serve with sauce of your choice.

aghiowa 11-17-2004 08:46 PM

Here's one that might be good.

* Exported from MasterCook *

Healthy Homestyle Country Sausage

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 pound lean ground turkey
1 medium apple -- peeled, cored and finely shredded
1/2 cup cooked brown rice
2 tablespoons onion -- shredded
2 cloves garlic -- minced
1 1/2 teaspoons ground sage
1 teaspoon salt
1/2 teaspoon ground red pepper
1/2 teaspoon ground black pepper
1/2 teaspoon dried thyme
1/4 teaspoon ground allspice
snipped fresh parsley

In a large bowl, stir together the turkey, apples, rice, onions and garlic.

In a small bowl, stir together the sage, salt, red and black peppers, thyme and allspice.

Sprinkle the spice mixture over the turkey mixture.

Using your hands, mix till well blended.

Shape the turkey mixture into eight 1/2" thick patties.

Spray an unheated large skillet with no-stick spray.

Add the patties and cook over med heat for 4 min.

Turn the patties over and cook about 4 min ore or till they are no longer pink.

sprinkle with the parsley, if desired.

"this breakfast sausage is almost fat-free and tastes like it's fatty

aghiowa 12-07-2004 07:58 PM

* Exported from MasterCook *

Pork with Sauteed Apples & Sauerkraut

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
4 boneless center cut pork loin chops -- trimmed of fat
1/2 teaspoon salt
1/4 teaspoon pepper
2 teaspoons oil
3 Golden Delicious apple -- peeled, cored and cut into 1/4" thick slices
1/4 teaspoon cinnamon
1 cup sauerkraut -- drained
1/2 teaspoon caraway seeds

Sprinkle the pork with 1/4 t. salt and 1/8 t. pepper.

Heat 1 t. oil in large nonstick skillet over med heat.

Add the pork and cook 3 to 4 min on each side.

Transfer to a plate and keep warm.

Heat the remaining 1 t. oil in skillet.

Add apples and cinnamon.

Cook, stirring occasionally till the apples begin to brown, 3-4 min.

Add the sauerkraut, caraway seeds and the remaining 1/4 t. salt and 1/8 t. pepper.

Cook till the sauerkraut begins to brown, 2-3 min.

Serve with pork.

aghiowa 12-11-2004 01:30 PM

Mexicale Pie
Serves 6

1 pound lean ground beef or turkey
1 cup onion, chopped
1 clove garlic, pressed
1 teaspoon chili powder
salt and pepper to taste
1 teaspoon cumin
1 15-oz. can kidney beans, rinsed and drained
1 1/2 cups cooked brown rice
1 cup fat free cheddar cheese, shredded
3/4 cup skim milk
2 eggs, beaten

Preheat oven to 350 degrees.

In a large skillet, brown ground beef, garlic and onion
together over medium high heat, until meat is browned and
vegetables are tender.

Stir in chili powder, cumin and salt and pepper to taste. Cook
another minute or so.

Remove from heat and stir in beans, rice, cheese, milk and eggs.
Lightly grease a pie pan or 9 x 9 baking dish. Pour beef/rice
mixture into pan/dish. Bake uncovered for 25 minutes or until

This is really tasty. I had it as leftovers - I mixed it in with bagged salad, and it had a good taco salad taste.

aghiowa 12-11-2004 01:31 PM

Crockpot Mixed Beans and Turkey Ham
Serves 6
1 cup dry beans - mixed, your choice
(white beans and black beans are good!)
3/4 cup carrots -- diced
3/4 cup celery -- diced
3/4 cup onion -- chopped
1 1/2 cups turkey ham -- chopped
2 14.5-ounce cans fat free chicken broth or vegetable broth
1 1/2 tablespoons parsley flakes
1/4 teaspoon thyme
1/2 teaspoon baking soda
salt and pepper, to taste-- after beans are cooked

In a crockpot, throw beans in and enough water to cover (should
have a clearing of 2 inches of water over the top). Cook beans
on high for four hours in crock pot (or until beans are tender).
Drain beans. Return to crockpot. Add remaining ingredients and cook 2-3 more hours until done.
Add more water as needed.

aghiowa 12-14-2004 01:48 PM

CORE Stuffed Peppers


Take however many peppers you want, empty out and par-boil. Then mix ground sirloin, brown rice, onion finely chopped, whatever seasonings you like, and 1 can tomato soup. Fill peppers with mixture, then pour another can tomato soup over peppers and a little water. Cover and bake 300 for 2 hours. GREAT!!!!!!! You may have to adjust time based on size of peppers, I used giant ones!

aghiowa 12-14-2004 01:49 PM

Mexican Chicken and Rice Dinner
16 ounces chicken breast, no skin, no bone
1 cup salsa
2 cups instant brown rice
1 cup corn

1 1/3 cups water

Spray large skillet with cooking spray and heat over medium high heat; add chicken. Cook four minutes on each side or until chicken is cooked through. Remove chicken from the skillet.

Add water and salsa; stir and bring to a boil.

Stir in rice and corn. Top with chicken; cover and cook on low heat for 5 minutes or until rice is tender. Serves 6.

aghiowa 12-14-2004 01:49 PM

* Exported from MasterCook *

Green Pepper Steak

Recipe By : My Great Recipes
Serving Size : 5 Preparation Time :0:00
Categories : Beef Oriental

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
12 ounces London Beef Broil or lean beef -- cut in strips (C)
1/4 cup soy sauce, low sodium (C)
1 clove garlic -- minced (C)
1/2 teaspoon ginger (C)
1/2 cup green onion -- sliced (C)
3 cups red and green bell peppers -- cut in strips (C)
1 cup celery -- sliced (C)
2 tablespoons soy sauce, low sodium (C)
3/4 cup water (C)
2 medium tomatoes -- cut in wedges (C)

1. Combine soy sauce, ginger and garlic. Add beef and marinade for 2-24 hours.

2. In large non-stick skillet or wok sprayed with cooking spray add 2 tablespoons soy sauce and 1/4 cup water. Add beef and cook until done.

3. Add vegetables and all but 2 tablespoons water. Cook until tender crisp, about 10 minutes.

4. Mix enough cornstarch (C for the amount you need) with remaining water to thicken 'gravy' (no more than 1 tbsp is needed usually less). Add to pan and cook until thickened.

5. Add tomatoes and heat through.

Calories: 136.4
Fat grams: 3.8
Fiber grams: 2.0

W/W Points: 3

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Daydreams may be pleasant but accomplishments are more satisfying.


aghiowa 12-14-2004 01:50 PM

Chicken Avocado Swiss Melt
4 chicken breasts
1 avocado - sliced
Kraft non-fat swiss cheese sandwich slices
Chef Paul Prudhommes Poulty Magic Seasoning Blend.

Sprinkle the chicken breasts with the seasoning blend and place in a covered dish. Bake chicken for 20 minutes in pre-heated oven (350 degrees). Remove chicken from oven and top each breast with 3-4 slices of avocado. Then place with one slice of cheese over each breast. Place uncovered dish under broiler until cheese is lightly brown (approximately 1 minute).

aghiowa 12-14-2004 01:50 PM

One-Dish Rosemary Chicken and White Beans

2 tsp olive oil
1 1/2 tsp dried rosemary
1/4 tsp salt
1/4 tsp black pepper
8 skinless, boneless ckicken thighs (about 1 lb)
1 (14.5 oz) can stewed tomotoes, undrained
1 (15 oz) can navy beans, drained
1/4 cup pitted kalamata olives

1. Heat oil in lg skillet over med-high heat. Combine rosemary, salt, and pepper; sprinkle over one side of chicken. Place chicken in pan, seasoned side down; cook 3 min. Reduce heat to med; turn chicken. Add tomatoes and beans; cover and simmer 10 min or until chicken is done. Stir in olives.

aghiowa 12-14-2004 01:51 PM

Onion-Mustard Crusted Pork Loin - 4 Points
* Exported from MasterCook *
Onion-Mustard Crusted Pork Loin - 4 Points

Recipe By : Great American Recipes
Serving Size : 4 Preparation Time :0:00
Categories : Pork

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 pound pork loin (C)
3 tablespoons dijon mustard (C)
2 tablespoons soy sauce, low sodium (C)
1 clove garlic -- minced (C)
1/2 cup onion -- chopped (C)
1/2 teaspoon rosemary (C)
1 tablespoon olive oil (C - for the amount in each serving)

1. Place pork roast on a roasting rack in shallow pan.

2. In a small bowl combine the mustard, soy sauce, garlic, onion, rosemary and olive oil.

3. Spread mixture over entire pork loin.

4. Roast uncovered at 350 degrees F for about 1 3/4 hours. Coat with any extra mixture during cooking.

Calories: 184.1
Fat grams: 9.5
Fiber grams: 0.5

W/W Points: 4

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Daydreams may be pleasant but accomplishments are more satisfying.


aghiowa 12-14-2004 01:52 PM

Herbed Pepper Steaks - 4 Points
* Exported from MasterCook *
Herbed Pepper Steaks - 4 Points

Recipe By : WW's Six O'Clock Solutions
Serving Size : 8 Preparation Time :0:00
Categories : Beef Grilling

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 (1-pound) lean flank steaks
2 tablespoons coarsely ground pepper
2 teaspoons dried Italian seasoning
1 teaspoon dry mustard
1/2 teaspoon garlic powder
Cooking spray

1. Trim fat from steaks. Combine pepper, Italian seasoning, mustard, and garlic powder; rub
evenly over both sides of steaks.
2. Prepare grill. Place steaks on grill rack coated with cooking spray; grill 7 minutes on each
side or until desired degree of doneness. Cut diagonally across grain into thin slices. Yield: 8
servings(serving size: 3 ounces).

POINTS: 4; Exchanges: 3 1/2 Lean Meat. Per serving: Cal 183(43% from fat); Pro 23.4g; Fat
8.8g(sat 3.7g); Carb 1.6g; Fib 0.5g; Chol 57mg; Iron 3.1mg; Sod 72mg; Calc 24mg.

MC Formatted by Sue B 1-2-99 and submitted to the WW forum.
Daydreams may be pleasant but accomplishments are more satisfying.

aghiowa 12-14-2004 01:53 PM

Crockpot Mexican Chicken

2 frozen boneless, skinless chicken breasts
1 pkg. taco seasoning
2 cans of black beans
2 cans of niblets corn
1 jar of chunky salsa
fat-free cheese (optional)
chopped cilantro to taste

Spray crock with non-stick cooking spray. Put corn in bottom of crockpot. Place chicken on top of corn. Sprinkle chicken with taco seasoning. Pour in salsa. Pour beans over salsa (note: it didn't say to drain the beans, but it's best to do so). Cook on low for 6-8 hours. Remove chicken pieces and dice them. Return to crockpot and add cilantro. Before serving transfer to ovenproof serving dish and top with cheese. Put in oven to melt. (I just used a slotted spoon, because it gets a touch watery, to put a serving on a plate, put cheese over it, and then melted the cheese in the microwave).

aghiowa 12-14-2004 01:53 PM

(Psaria Skharas Khoriatika)

13 1/2-lbs firm-fleshed fish, cleaned and scaled,
or 4 fish streaks, at least 1/2 inch thick
(about 8 oz. each)
Juice of 1 lemon
(reserve 1 juiced lemon half)
Sea salt and cracked black pepper to taste
Extra-Virgin olive oil to taste
6 sprigs of fresh oregano
3 bay leaves

There are not many culinary treats that can top fresh fish grilled over a
charcoal fire and served with fresh herbs. Walk along any Greek harbor and
you'll find tavernas where the specialty is this culinary masterpiece.

For grilling, Greeks choose a variety of fish and seafood, including red
mullet, bonita, tuna, swordfish, sardines, lobster, shrimp, octopus,
cuttlefish, and squid.

The charcoal should be moderately hot and lightly covered with grey ash.

Herbs, both fresh and dried, are a fundamental way of flavoring grilled
fish. How you use them is more important than which herbs you choose.
Thyme, rosemary and oregano are favorites. We also recommend our Greek
Dressing and Marinade.

The most common problems with grilled fish are drying and breaking. Guard
against this by choosing plump and succulent fish of at least 1 1/2 lbs. in
weight. Smaller fish are better fried. Brush both fish and grill liberally
with olive oil and
take special care over cooking times. Base this on the thickness, not the

Dry fish with paper towels and score fish larger than 2 pounds so they cook
evenly. With a sharp knife, make two or three deep 2-inch parallel diagonal
incisions on each side of the fish. (The heads are always left intact on
fish prepared for the grill- the cheeks taste particularly good.) Rub whole
fish inside and out, steaks on both sides, with half the lemon juice, salt,
pepper, and the olive oil. Dust with herbs.

Grill 4 to 5 inches above hot coals and brush with olive oil. Brush the
fish with some of the remaining olive oil. Be extremely careful of
flare-ups. Olive oil has a relatively low flash point. Combine the
remaining lemon juice and olive oil to make a basting sauce. Grill the fish
on both sides until cooked through, about 10 minutes for steaks, up to 15
minutes for smaller whole fish, and 25 minutes for larger fish.

Serve immediately.

Melitzanes Imam Bayldi
Baked Aubergines with Tomatoes, Onions and Garlic

4 slim, elongated aubergines, about 700 gr.
olive oil to taste
salt and pepper
450 gr. onions, thinly sliced
3-4 cloves garlic, peeled and sliced
450 gr. tomatoes, peeled and sliced
1 teaspoon oregano

Cut the stalks off the aubergines and rinse them. Using a sharp knife, slit
them lengthwise on one side only, making sure you do not slit all the way
through. They should open like a wallet, so you can put the stuffing in the
opening. Shallow-fry them gently all around in olive oil. If
not enough you can add some more oil in the frying pan. Take out and arrange
side by side in a small oven dish and season them. Put the olive
oil in a saucepan and sautee the onions and garlic in it until they are
slightly golden. Add fresh tomatoes and half a cupful of water. Season. Add
the oregano and sugar and cook gently, covered, for 15 minutes. With a
spoon, fill the aubergines with this stuffing, opening them slightly. They
should be quite soft by now. Virtually pile the stuffing in them, filling
them generously. Normally they generate enough juices on their own so no
addition of liquid is necessary in the oven dish. Cook in a pre-heated oven,
gas no. 4 (350 grades F/180 grades C), for 4O minutes; baste them once
during cooking.

Green Beans in Tomato Sauce

1 kg green beans
300 ml water
1 onion, thinly sliced
olive oil to taste
3 tablespoons finely chopped parsley
500 gr. tomatoes, thinly sticed (or 1 can tomato paste)
Clean the beans by cutting the stringy edges all around with a sharp knife,
rinse and drain them. Sautee the onion in the olive oil in a saucepan, add
the tomatoes and the beans and sautee together for a few minutes. Add the
water (the sauce should cover the beans) and bring to the boil. Add the
parsley and the salt and stir. Cover and cook slowly for approximately 45
minutes. They should have a thick, oily sauce at the end. If you want to
boost the dish up you can add 2 medium potatoes or 4 carrots, sliced thinly.

Baked Courgettes and Potatoes

700 gr. courgettes
450 gr. potatoes, peeled and sliced
500 gr. tomatoes, sliced
1 green pepper, sliced
3 cloves garlic, peeled and sliced
1 medium onion, finely chopped
olive oil to taste
150 ml water
1 tablespoon oregano
salt and pepper

Scrape the courgettes under running water and slice them in thin round
pieces. Prepare each vegetable accordingly and slice in small but thick
pieces. Mix all the ingredients together in a large baking dish, sprinkle
the oregano on top and season. Cook in a pre-heated oven, gas no. 5 (375
grades F/ 190 grades C), for about 1.5 hours. Mix the vegetables gently
after 30 minutes and baste 2-3 times. Turn the heat up to gas no. 7 (425
grades F/ 220 grades C) for the last 10 minutes in order to get the potatoes
crisp. Serve with soft, white, unsalted cheese.we like to add tomato sauce.

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