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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 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.

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

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
done.

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!)
water
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

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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.

Kel
203.6/157.4/150

aghiowa 12-14-2004 01:50 PM

Chicken Avocado Swiss Melt
Ingredients:
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).
__________________
Spryng

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.
__________________
Spryng

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.

Kel

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).
__________________
Sheila

aghiowa 12-14-2004 01:53 PM

GREEK GRILLED FISH
(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
length.

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.



Fassolakia
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)
salt
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.

Briami
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.

aghiowa 12-14-2004 01:54 PM

Salmon Patties

--------------------------------------------------------------------------------

AWESOME AWESOME recipe!!!!!!

15 oz. can salmon (drained well)
1/3c chopped onion
2c soft bread crumbs (I used 4 slices of light bread in food processor)
1T lemon juice
1/4 t salt
1/4 t dill
2T parsley flakes
2 eggs

mix well and fry in olive oil until golden brown!

On CORE counts as 1/4 point each, this recipe makes 8 patties, and I was full after 2, so only 1/2 point.

aghiowa 12-14-2004 01:55 PM

I like really easy recipes and this one qualifies. Got a big "yum" on the family satisfaction scale.

4 chicken breast halves
1 cup of salsa
reduced sodium taco seasoning (I used regular)
1/4 cup FF sour cream
2 Tbl. cornstarch

Spray crockpot with nonstick spray. Place chicken in crockpot and sprinkle with taco seasoning. Pour in salsa and cook on high for 6-8 hours. Remove chicken, add cornstarch mixed with a little water, stir, and add sour cream and stir. Pour sauce over chicken. Might be good with rice, too.
__________________
Sheila

aghiowa 12-20-2004 09:23 AM

Cola Chicken

1 1/4 cups ketchup
Dash Worcestershire sauce
Dash white pepper
Pinch cayenne pepper (optional)
1 can Diet Pepsi
4 boneless skinless chicken breasts
1 Teaspoon of garlic powder or to taste
Olive oil cooking spray

Mix ketchup, Worcestershire and peppers. Add cola and mix well. Set aside.

Dust chicken with garlic powder. Heat a nonstick skillet medium-high. I usually throw in 4 teaspoons of canola oil so I can get my good oil for the day. Brown chicken on both sides. Add cola mixture. Reduce heat, cover and simmer 30 minutes or until juices run clear, turning once. Remove cover; increase heat to medium and simmer until sauce is reduced and thickened. Spoon sauce over chicken when serving. Works great with boneless skinless thighs too.

aghiowa 12-27-2004 02:43 PM

Linda, here is my most favorite Core main course meal. It is the best comfort food I've found on Core and it freezes beautifully. It is REALLY easy to make once you chop the peppers and onions. Everyone I have gotten to try it LOVES it. I'll probably be making it tonight because it tastes so good that I won't mind being back on program.

Smothered Chicken and Barley

1 teaspoon ground cumin (This is important to the flavor of the whole dish)
3/4 teaspoon chili powder
1/2 teaspoon salt
1/2 teaspoon ground cinnamon (I don't use this)
1/2 teaspoon dried mint flakes (I don't use this)
1/8 teaspoon garlic powder (I use extra garlic because we love it!)
1/8 teaspoon ground red pepper
6 (4-ounce) chicken thighs, skinned (You can use breasts)
1/2 teaspoon canola oil (I usually use 2 teaspoons to brown the chicken)
1 1/2 cups chopped onion (I use less because we aren't big onion eaters)
1 cup chopped red bell pepper
1 tablespoon low-sodium soy sauce
3 1/2 cups low-salt chicken broth
1 1/4 cups uncooked pearl barley
1 (14.5-ounce) can diced tomatoes
6 tablespoons chopped green onions (I use two bunches-whatever it comes out to)

1. Combine the first 7 ingredients in a small bowl.
2. Heat oil in a large nonstick skillet coated with cooking spray over medium-high heat. Add chicken and sprinkle with a bit of the spice mixture; cook 1 minute on each side or until chicken is browned. When you flip the chicken, sprinkle with more spice mixture. Remove the chicken from the skillet.
3. Add chopped onion, bell pepper, and soy sauce into the oil and juices left in the pan. Cook over medium-high heat 3 minutes or until vegetables are lightly browned. Add broth, barley, tomatoes, and remaining spice mixture, and stir well. Add chicken to skillet, nestling into vegetable mixture. Bring to a boil; cover, reduce heat, and simmer 55 minutes or until chicken is done. Let stand 15 minutes. Sprinkle with green onions.

Serves: 6 (serving size: 1 chicken thigh, 1 cup barley mixture, and 1 tablespoon green onions), Cal: 286, Fat: 5g (14.7% calories from fat); Protein: 25g, Carb: 43g, Fiber: 9g, Chol: 54mg, Sodium: 468mg, POINTS: 5 or CORE

aghiowa 12-30-2004 03:52 PM

stuffed cabbage

--------------------------------------------------------------------------------

Break off leaves of cabbage and steam until tender.
Let cool, to the touch.
Although I am Italian, I grew up in a Polish Neighborhood. The following receipe was an old "hood" favorite.

Blend 2lbs. cook ground meat ( turkey, beef or chicken are all good) with 1 cup of cook brown rice, in a large bowl.

Take one cabbage leaf and place approx. 2 tlbs of mixture in leaf.
Fold leaf into a small bundle and place in a heavy pan (dutchoven)

Once you have all the leafs stuffed, take one can of tomatoe soup and 1/2 a can of cold water and pour over the stuffed cabbage.

Let simmer about one hour.

I find that the longer it simmers the more flavor that is absorbed.

You can add salt/pepper, onion power, ect. in mixture for flavor, if you wish.

** This is an all core receipe! I usually serve this with carrotts and boiled new potatoes...again, CORE

yum!

aghiowa 12-30-2004 03:53 PM

Having this with Potatoes and Carrots that are roasted also:

* Exported from MasterCook *

Creole Roast - 4 Points

Recipe By : Heloise
Serving Size : 8 Preparation Time :0:00
Categories : Beef

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 pounds Beef tenderloin -- or any lean roast
1 tablespoon worcestershire sauce
1 teaspoon dried parsley -- crumbled
1/2 teaspoon salt
1/2 teaspoon black pepper
1/4 teaspoon celery seeds
1/4 teaspoon ground red pepper
1/8 teaspoon onion powder
1/8 teaspoon garlic powder
1/8 teaspoon ground cloves

1. Trim off any excess fat from the tenderloin.

2. Rub meat with worchestershire sauce.

3. Combine remaining ingredients, sprinkle over meat and rub in.

4. Cover the meat and let stand at room temperature for 1 hour or over night in the refrigerator.

5. Preheat a covered grill to medium (if using coals arrange them around a drip pan).

6. Cook on the covered grill for about 45 minutes to 1 hour (depending on doneness desired) or for rare (45 minutes) until meat thermometer reaches 140 degrees F; for medium (55 minutes) until the meat thermometer reaches 160 degress F; for well done (1 hour) until meat thermomemter reaches 170 degrees F.

Calories: 150
Fat grams: 8
Fiber grams: 0

W/W points: 4

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NOTES : Great Core Recipe also.
__________________
Daydreams may be pleasant but accomplishments are more satisfying.

Kel

aghiowa 12-30-2004 03:55 PM

New England Boil Dinner/core

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**Lean Red Corn Beef Brisket

6 potatoes peal adn whole
6 lg carrots peal and whole
1 jar onions, drained
1 small turnip, yellow, peal and quartered

1 med. cabbage cut into quarters

*****************

Put meat in a large pot of water and bring to a boil. Reduce to simmer and let in simmer for about 3 hours.

Add turnip, carrots and potatoes and cook for about 45 minutes. Remover everything from water and put in a boil with foil. Put cabbage in water and bring to a boil. Cook till tender.

!!!! CUT BEEF AGAINST THE GRAIN~~~~

Serve with mustard, horseradish...cider vinger. What ever you like!

With the left over water, you can make SOUP~

add 1 can of tomatoe paste to the water.
The left over pieces of veggies with this broth, make a great soup!

All Core!
__________________
Lisa
CORE August 2004

aghiowa 12-30-2004 03:55 PM

Crustless Pizza

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CRUSTLESS PIZZA

1-1/2 lbs. 93% lean hamburger
1/4 c. chopped onion
1/4 c. chopped green pepper
Canadian bacon
1-1/2 c. shredded ff cheese
1/2 c. SF FF pizza or spaghetti sauce

Press ground beef into a jelly roll pan . Bake at 375° 15-20 minutes. Spread sauce on meat, add the onion, green pepper and Canadian bacon. Top with cheese. Bake 375° 20 minutes.

Variations mushrooms, red pepper, black or green olives, chicken, pineapple . . . use your imagination - anything you would put on a pizza that is CORE will work here.
__________________
Debra

aghiowa 12-30-2004 03:56 PM

8-layer Mexican Salad

In a large bowl layer the following:

1 can FF refried beans
shredded lettuce
ff sour cream
shredded ff cheese
chopped tomatoes
guacamole
sliced ripe olives
pico de gallo

This makes a great dip at parties.
__________________
Janette

aghiowa 12-30-2004 03:56 PM

I found this while searching the Food Network site. Sounds really yummy and apparantly makes a lot, so might be good for leftovers.

Couscous Paella with Shrimp

1 tablespoon olive oil
1 medium onion, chopped
3 cloves garlic, chopped
1 medium sweet red pepper, cut into 1/2-inch dice
1 medium sweet yellow pepper, cut into 1/2-inch dice,
1 teaspoon salt
1/2 teaspoon black pepper
1/2 teaspoon dried thyme
1/2 teaspoon red pepper flakes
1/2 teaspoon ground turmeric
1 can (14 1/2-ounce) chicken broth
1 cup water
1 box (10 ounce) frozen peas, thawed
1 1/2 pounds large shrimp, shelled and cleaned
1 (10-ounce) box couscous
1/2 cup pitted black olives, sliced

Heat oil in a 8 to 10 quart heavy bottomed pot. Add onion, garlic and sweet peppers; cook until peppers are tender, 8 minutes. Add salt, black pepper, thyme, pepper flakes and turmeric; cook 1 minute. Add broth, water, peas and shrimp. Simmer, covered, 2 minutes.
Remove from heat. Stir in couscous; cover; let stand 5 minutes. Serve, garnished with olives.

aghiowa 12-30-2004 03:57 PM

Recipe: Ratatouille With Butternut Squash

Published: September 15, 2004


ime: 1 hour 15 minutes

1- 2 T olive oil (original recipe calles for 1/3 cup!)
2 medium onions, halved and thinly sliced to yield 2 1/2 cups
1 teaspoon cumin seed
1 teaspoon ground coriander
2 teaspoons sea salt, more as needed
1 garlic clove, peeled and minced
1 eggplant, quartered lengthwise and thinly sliced to yield 6 1/2 cups
1 butternut squash, peeled, seeded, quartered lengthwise and thinly sliced to yield 5 cups
2 medium zucchini, trimmed and sliced into rounds to yield 2 cups
1 yellow bell pepper, cored and sliced into strips to yield 1 1/2 cups
1 28-ounce can diced tomatoes.

1. Place a large, wide pan over medium heat, and add oil. When it's hot, add onions, cumin, coriander and 2 teaspoons salt. Sauté until onion is tender, about 3 minutes. Add garlic, and sauté for 1 minute.

2. Add eggplant and squash. Cook, stirring occasionally, until they begin to soften, 3 to 4 minutes. Add zucchini, bell pepper and tomatoes. Stir well, and reduce heat to low. Simmer, partially covered and stirring occasionally, for 1 hour.


3. Remove from heat, and adjust salt to taste. Allow to cool to room temperature before serving. If desired, cover and refrigerate, reheating gently before serving.

Yield: 6 servings.
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aghiowa 12-30-2004 03:59 PM

CROCKPOT PROVENCALE CHICKEN SUPPER

4 (6oz) chicken breasts, skinless & boneless
2 tsp dried basil
1/4 tsp salt, divided
1/4 tsp pepper, divided
1 cup diced yellow bell pepper
1 (16oz) can navy beans, rinsed and drained
1 (14oz) can Italian diced tomatoes, undrained

1. place chicken in slow cooker and sprinkle with basil, 1/8 tsp salt and 1/8 tsp pepper.

2. Combne remaining salt, pepper, bell pepper, beans and tomatoes in bowl and stir well. Spoon over chicken. Cover with lid and cook on high 1 hour and low 5 hours. Spoon bean mixture into each of 4 shallow bowls. Top each with 1 breast and 3/4 cup bean mixture.
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Heather

aghiowa 12-30-2004 04:00 PM

I found this recipe in Martha Stewart's Everyday Food. It's delish

Shrimp and Tomatoes
(serves 4)

Ingredients:
-1.5 lb medium shrimp (peeled and deveined)
-1 tbls plus 2 tsp olive oil
-1/8 tsp red-pepper flakes
-2 tbls fresh lemon juice
-3 garlic cloves thinly sliced
-6 plum tomatoes (cored, halved lengthwise, and sliced 1/2 inch thick)
-2 tbls chopped fresh parsley

1. In a large nonstick skillet, heat 1 tbls oil over high heat; swirl to coat pan. Season shrimp with salt and ground pepper. Add half the shrimp to the pan; cook until opaque throughout, 3-4 minutes. Transfer to a plate; repeat with remaining 2 tsp oil and shrimp.

2. Reduce heat to medium; add garlic and red-pepper flakes. Stir in tomatoes (I peel them before adding it); cook until they begin to breakdown, 4-6 minutes. Season with salt.

3. Return shrimp and any accumulated juices to pan. Add parsley and lemon juice; toss to coat. Serve over pasta, rice, or spinach if desired.

*** per serving (without pasta) 256 calories; 8.9 grams fat; 35.8 grams protein; 7.5 gr carbohydrates; 1.2 gr fiber

aghiowa 12-30-2004 04:00 PM

Hello everyone! I'm new to the Core Program. I haven't been to a class yet... waiting for payday! But, I've been working with it for over a week and love it. I had a meat loaf that was delicious!
Saute garlic, onion, green pepper, celery, and sliced mushrooms in your 2 tsp. olive oil.
Let them cool slightly and mix them with 1 lb. 93% ground beef, about 1/2 cup oatmeal, 2 eggs, and maybe 3/4 cup of salsa. Season with whatever you like. I used Italian seasoning, salt, pepper. I froze it in those very small loaf pans (approx 4"x2"). Recipe yielded 6 little meatloaves. This way I don't binge.
I'm certainly open to any advice anyone has to offer. Thanks! Judi

aghiowa 12-30-2004 04:01 PM

I tried this recipe the other night and it was really good, so I thought that I'd share...

Chicken Cacciatore

Ingredients

8 oz uncooked whole-wheat spaghetti
2 tsp olive oil
1/2 cup onion(s), chopped
2 medium garlic clove(s), minced
1 medium green pepper(s), diced
1 cup mushroom(s), sliced
1 pound uncooked boneless, skinless chicken breast(s), cut into 2-inch pieces
2 tsp dried basil
1 1/2 tsp curry powder
1/2 tsp table salt
1/4 tsp black pepper
28 oz canned diced tomatoes
1/4 cup parsley, fresh, chopped


Cook spaghetti according to package directions. Drain, run under warm water and cover with foil to keep warm.


Meanwhile, heat oil in a large saucepan or stock pot over medium-high heat. Add onion, garlic, green pepper and mushrooms. Sauté until vegetables are tender and mushrooms release juice, about 4 minutes. Add chicken and sauté until golden brown on all sides, about 5 minutes. Add basil, curry powder, salt, and black pepper; stir to coat.


Add tomatoes and bring mixture to a boil. Reduce heat to low, partially cover and simmer 15 minutes. Remove from heat and stir in parsley.


Transfer spaghetti to four shallow bowls and spoon chicken mixture over top. Yields about 1 cup of chicken mixture and 1 cup of spaghetti per serving.
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♥♥

aghiowa 12-30-2004 04:01 PM

This also a recipe that I've tested and found it to be really tasty..

Brown Rice Mexicana....

1 1/2 cup chopped Green Bell Pepper
2 tsp. any type of healthy oil
1 can rotel tomatoes (do not drain)
1 can (15 oz) black beans (drained and rinsed)
1 1/2 c. water
2 cups instant brown rice.
FF shredded cheese..

In a large skillet add the oil .
Saute bell peppers until tender.
Add rotel tomatoes, black beans and water..
Bring to a boil and then add the rice..
Cover and simmer for 10 minutes, then
uncover and sprinkle FF cheese on top
Cover again and let set for 5 more minutes...
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♥♥

aghiowa 12-30-2004 04:03 PM

* Exported from MasterCook *

Pork Tenderloin Stirfry

Recipe By :
Serving Size : 2 Preparation Time :0:00
Categories : Main Dishes

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/2 pound pork tenderloin -- thinly sliced
2 teaspoons oil
4 mushrooms -- fresh
3 green onions -- sliced
1/4 cup frozen peas
3/4 cup cabbage -- thinly sliced
4 ounces bean sprouts -- canned
2 cloves garlic -- minced
1 teaspoon ground ginger
1/2 teaspoon Splenda
1 tablespoon soy sauce
hot cooked brown rice

In a skillet, stir-fry pork in oil until no longer pink.

Add mushrooms, oninos and peas; stir-fry for 1 min.

Add cabbage, bean sprouts, garlic, ginger and Splenda; stir-fry for 2 min.

Stir in soy sauce. Serve over rice.

aghiowa 12-30-2004 04:04 PM

Oven-Barbecued Chicken

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 whole frying chicken -- skin and excess fat removed, cut up
1 large onion -- sliced
2/3 cup ketchup
1/3 cup vinegar
1 tablespoon margarine (I bet you could use your oil for this)
1/4 teaspoon garlic salt
1 teaspoon salt
1/4 teaspoon dry mustard

Place chicken in a shallow, sprayed baking dish.

Top with onion.

Mix remaining ingredients in a saucepan.

Heat to boiling.

Spoon half of sauce over chicken.

Bake at 350 for 45 min.

Turn chicken over.

Baste with remaining sauce.

Continue cooking, basting once or twice, 45 min longer.

aghiowa 12-30-2004 04:04 PM

Sweet 'n' Saucy Meatballs

Recipe By :
Serving Size : 5 Preparation Time :0:00
Categories : Appetizers & Snacks Main Dishes


Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 pound lean ground beef
1 egg
1/2 cup quick cooking oats
3/4 cups water
1/2+ a smidgen cup ketchup
1/2 cup Splenda

In a bowl, combine beef and egg. Sprinkle with oats; mix well.

Shape into 1 1/2 inch balls.

Place in a lightly sprayed 8X8 baking dish.

Combine water, ketchup and Splenda; pour over meatballs.

Bake, uncovered, at 350 for 40-50 min or till meat is no longer pink.

Description: Very easy meatballs to prepare. Great over brown rice or barley.

aghiowa 12-30-2004 04:05 PM

Core Chili

I use 1 sack, around 1.5 lbs. of Boca crumbled of meat alternatives. I add chopped onions, garlic, sweet peppers and heat. I then add 1 can of fat-free beef broth. I add 1 pkg. of chili seasoning and 1 can of chopped tomatoes. When this is heated well I add a small can of tomatoe sauce and 1 can of beans. I cook this for around 20 minutes and serve this with fat-free cheese on top. It is really great!

aghiowa 01-05-2005 02:40 PM

Cajun Salmon

Ingredients
4 Salmon steaks
1 1/2 teaspoons paprika
1/2 teaspoon of each salt, thyme, basil, garlic powder, onion powder, and pepper
1/8 teaspoon cayenne pepper

Directions
In a small bowl, combine all of the spices. Rub the mixture on both sides of the salmon.

Grill the salmon for 10 to 14 minutes on a medium grill or until fish flakes with a fork.

aghiowa 01-08-2005 07:36 PM

Made this for supper tonight. It was really good - probably my favorite Core stir-fry I've had yet. The kids even gave it a try! I got it off Barbo's site. I served it to everyone else over rice; you could have it over brown rice or barley, but I just had it plain and it was fine. Oh yeah, and I used fresh pea pods, and they were delicious. I cooked it a little longer, but I bet it would have been fine as-is too.

Beef and Snow Peas
A low fat recipe for a traditional Asian stir-fry.
Servings: 4 @ 5 Points per serving
• 1 pound boneless top sirloin-ALL visible fat trimmed off
• 1 tablespoon canola oil-olive oil for CORE
• 1 clove garlic, minced
• 1/4 teaspoon salt
• 1/8 teaspoon pepper
• 1 can sliced water chestnuts
• 2/3 cup low fat beef broth-FF for CORE
• 1 tablespoon cornstarch-count for CORE
• 2 tablespoon water
• 1 tablespoon soy sauce
• 1/4 teaspoon ground ginger
• 1 - 6 ounce package frozen snow pea pods, thawed and drained
Heat wok or large nonstick skillet over high heat. Add oil to coat. Add garlic and sirloin which has been thinly sliced. (Partially freezing makes slicing meat across grain easy.) Stir fry for 3 to 4 minutes or until just brown.
Add salt and pepper, stirring in beef broth. Mix cornstarch, water and soy sauce. Slowly stir into broth mixture and bring to a boil and cook until thickened, about one minute. Stir in ginger, pea pods and waterchestnuts. Cook over medium heat for 2 minutes until peas are crisp-tender.
Per Serving: 204 Calories
8g Fat
26g Protein
6g Carbohydrate
1g Dietary Fiber
66mg Cholesterol
542mg Sodium

aghiowa 01-11-2005 10:27 AM

I was surprised at how delicious this one was...

Crockpot Mixed Beans and Turkey Ham
Serves 6

1 cup dry beans - mixed, your choice
(white beans and black beans are good!)
water
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. Add remaining ingredients and cook 2-3 more hours until done.
Add more water as needed.

Per serving: 223 Calories (kcal); 4g Total Fat; (16% calories
from fat); 21g Protein; 10g Fiber; 26g Carbohydrate; 33mg
Cholesterol; 1026mg Sodium Food Exchanges: 1 1/2 Grain (Starch);
2 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 0 Other
Carbohydrates

aghiowa 01-11-2005 10:28 AM

Haven't tried this one yet, but it looked good. And no tomatoes!! : )

Lemon Dijon Breasts of Chicken


Serving Size : 6

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/3 cup fresh lemon juice
1/4 cup vinegar
3 tablespoons Dijon mustard
3 cloves garlic
1/4 teaspoon dried rosemary
6 skinless boneless chicken breast halves
1 cup fat free chicken broth
1 tablespoon cornstarch
1 teaspoon grated lemon peel
3 tablespoons chopped parsley

In a blender or small food processor, blend or process the lemon juice, vinegar, mustard, garlic and rosemary till well combined.

Place the chicken breast halves in a 9X13 pan in a single layer.

Pour the lemon mixture over the chicken.

Cover and marinate in the refrigerator for at least 1 hour.

Meanwhile in a small bowl, stir together 2 T of the broth and the cornstarch till dissolved.

Set the cornstarch mixture aside.

Lightly spray an unheated large skillet with no-stick spray.

Remove the chicken from the marinade, reserving the marinade.

Add the chicken to the skillet.

Cook over med heat for 4 min.

Turn the chicken over and cook about 4 min more or till tender and no longer pink.

Remove the chicken from the skillet and cover to keep warm.

Add the reserved marinade to the skillet.

Using a wire whisk, stir in the cornstarch mixture and the remaining broth.

Bring to a boil, stirring constantly.

Then cook and stir for 2 min more.

Stir in the lemon peel.

Return the chicken to the skillet and heat through.

Sprinkle with the parsley to garnish.


Per Serving (excluding unknown items): 149 Calories; 2g Fat (11.3% calories from fat); 28g Protein; 4g Carbohydrate; trace Dietary Fiber; 68mg Cholesterol; 172mg Sodium. Exchanges: 0 Grain(Starch); 4 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates.

aghiowa 01-11-2005 10:29 AM

We've had this several times. It's even better the next day. It tends to be a tad bland, so I always add salt. It's also good with greens, like a taco salad.

Mexicale Pie
Serves 6

1 pound ground turkey or very lean ground beef
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 (or use barley)
1 cup fat free cheddar cheese, shredded
3/4 cup fat free milk
2 eggs, beaten

Preheat oven to 350 degrees.

In a large skillet, brown ground turkey, 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 turkey/rice
mixture into pan/dish. Bake uncovered for 25 minutes or until
done.


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