CORE: Lunch Ideas

[Silverain54]

Hi everyone! My biggest issue on core is being able to come up with quick, satisfying, yet light core lunches. If you have ideas please post them here!

[Silverain54]

I got this off Dottie's Weight Loss site, but I quartered the recipe to make with a single size can of salmon.

Salmon Patties (makes about 3-4 patties)

1 170g can salmon drained (the smaller size)
pinch onion powder (can use real onion but I don't like the crunch)
1/4 cup quick oats
1/4 tablespoon lemon juice
dash salt
dash dried dill
1/2 tablespoon parsley flakes
1/2 egg

Spray a frying pan with Extra Virgin Olive Oil Spray and cook mixture like a pancake until each side is golden brown.

I had these with ketchup and veggies on the side.... pretty good lunch!

[aghiowa]

Potatoe & Zucchini pancakes

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AWESOME side dish, a MUST try. All CORE ingredients, count 0 points unless you have more than a serving.

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

put potatoes/zucchini in a bowl salted, let stand for 30 minutes. Squeeze and drain out all water. Fry in olive oil, brown (I cooked mine covered for 12 minutes, flipping). Makes 8 pancakes, you can have 2 for a serving. Now, I sliced mine thin rather than shredding and made them hashbrown-like. AWESOME flavor, even hubby liked!

[aghiowa]

Veggie Side Dishes

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Here are a few recipes I pulled from the lo-carb cookbook I published that were slightly altered for CORE.

SPINACH DELIGHT
1 package frozen spinach cooked & drained
4 oz. cream cheese
1/4 t. nutmeg
4 T. FF Parmesan cheese.

Mix and heat.

BROCCOLI CRUNCH SALAD
1 medium chopped broccoli
1 c. ff shredded cheddar
1 c. ffmayonnaise
2 T. vinegar
2 T. sweetener

Mix together broccoli, bacon and cheese. Mix together mayonnaise, vinegar and sweetener. Toss together vegetables and dressing. Chill.

BAKED CHEESE ZUCCHINI
2 thinly sliced medium zucchini
1 egg
1 T. prepared mustard
1/8 t. ground white pepper
1/8 t. ground nutmeg
1 thinly sliced green onion
1/2 c. grated FF cheese

Place zucchini in a colander or on towels to drain off the moisture. Combine the remaining ingredients. Add to the zucchini and mix well. Pour into a lightly oiled 2-quart casserole. Bake 350° for 40 to 45 minutes.

ZUCCHINI QUICHE
4 cups shredded, drained zucchini
2 eggs
1 t. salt
1/2 t. pepper
1 crushed garlic clove
1/2 c. FF Parmesan cheese
1/2 c. FF shredded cheddar cheese

Mix all ingredients except cheese. Place into a buttered baking dish. Sprinkle cheddar cheese over the top. Bake at 375° about 20 minutes. Serves 4. 4.5 gm carbs/serving

ASPARAGUS AU GRATIN
5 T. olive oil
Salt and freshly ground pepper
2 lbs. asparagus
1/2 c. FF grated Parmesan cheese
1/2 lemon

Pour oil into an oval gratin or other shallow baking dish and add some salt and pepper. Add asparagus and coat with oil. Bake at 450° until asparagus is tender and beginning to brown at the edges, 12 to 15 minutes. Sprinkle with cheese and squeeze lemon juice before serving. Serves 8. 5 gm carbs/serving

ITALIAN GREEN BEANS
1 lb. fresh green beans
3 chicken bouillon cubes
3 c. hot water
1/2 c. FF grated Parmesan cheese

Dissolve bouillon in hot water. Pour over beans. Cook until beans are tender. Drain and sprinkle with Parmesan cheese and freshly ground pepper before serving.
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Debra

[aghiowa]

Nigella's Herbed Couscous adapted for Core

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Published: September 15, 2004


Time: 15 minutes

1 teaspoon vegetable stock granules or 1 teaspoon crumbled vegetable bouillon cube ( I would opt for fresh broth, but hey, I'm that way )
1 1/2 cups couscous
1/2 cup finely chopped parsley
1/2 cup finely sliced scallions
1-2 tsp olive oil
Salt.

1. In a small saucepan, combine 1 1/2 cups water and vegetable stock granules. Bring to a simmer, then remove from heat, and stir to dissolve granules. Add couscous, cover, and set aside until water is absorbed, about 10 minutes.

2. Fluff couscous with a fork. Mix in parsley and scallions and add oil, working it through with a fork to mix well. Season with salt to taste, and serve.



Yield: 6 servings.

[aghiowa]

Couscous

Add dry beef flavoring packet to the water or chicken or vegetable flavor.

Add some left over couscous to canned soups.

Finely cut up or shred vegetables to add to your couscous. Some grocery stores sell containers of mixed finely cut up veggies.

Ann
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Or replace your water with chicken, beef or vegetable broth.

[aghiowa]

This will fill you up.

Put 1 cup of lentils (red or orange) into 6 cups of bouillon and add some spices. I like 1 t of cumin and cardomon and 2 t of tumeric. Add 6 minced cloves of garlic and simmer for 45 to 1 hour. You want a thick glop sort of thing.

Then put on rice, couscous, quinoa, what have you and add a bit of chutney.

I cut some chopped up kale in just before it was done and it was great. You will be FULL. This is enough for two.

Try it, you might like it.
Kally

[aghiowa]

Made this the other day. It was really good. I ate it over greens one day, in a tortilla the next. (used 2 pts for the tortilla). I got it from Barbo's site.

Tex-Mex Chicken Salad
Core Recipe
Servings | 6
Preparation Time | 20 min
Cooking Time | 25 min
Level of Difficulty | Easy
light meals | Liven up lunch with this zesty spin on a classic. Either serve it over leafy greens or wrap it up in some Bibb lettuce.
Ingredients
1 1/4 pound uncooked boneless, skinless chicken breast(s)
1/2 cup fat-free mayonnaise
1/4 cup fat-free sour cream
1/2 tsp ground cumin
1/4 tsp chili powder
1 small sweet red pepper(s), chopped
1 small green pepper, chopped
2 medium scallion(s), sliced
15 1/4 oz canned yellow corn, rinsed and drained
1 cup canned black beans, rinsed and drained
Instructions
Preheat oven to 350ºF. Place chicken in a glass baking dish and bake until juices run clear, about 25 minutes. Chop into bite-size pieces; set aside. (Or, save time by purchasing already cooked boneless, skinless chicken breast.)
Combine mayonnaise, sour cream, cumin and chili powder in a medium bowl.
Stir in chicken, peppers, scallions and corn; mix well. Gently fold in beans. Cover and chill at least two hours. Yields about 1 cup per serving.

[LKTS]

Healthy Hummus:

Great with pita and/or baby carrots and other veggies:

1 can garbanzo beans, drained, liquid reserved
1/2 t cumin
2 T lemon juice
3 cloves garlic, minced

Combine ingredients and ~1T of reserved bean liquid. Mix in blender or food processor for a smooth hummus or mix with a potato masher for a chunky texture.

[cacmsc]

Thanks for your recipes girls. They will help me try some new things. Having a variety of choices sure makes a difference when trying to change our eating habits.
Good luck and I will ck. in again. Not on any certain diet just trying to track and make some healthy changes to lose a some wt..

[Vickie]

Check out www.barbosdietkitchen.com under her recipe archives. There are thousands of healthy recipes there. Good luck!

[aghiowa]

Tangy Tuna Salad

2 small stalks celery, chopped
2 green onions, chopped
lots of dill pickles, chopped (I love pickles)
handful of frozen green peas
1 can tuna
roughly 2 T. Dijon mustard (I may have added more)
roughly 1/2 c. ff Miracle Whip

Mix together and chill. I ate it wrapped in large lettuce leaves. Mmm. It made at least 2 servings if you're really hungry, 3 if not.

[aghiowa]

I made this for lunch earlier this week. It was great! If you like things less tangy, just replace some of the vinegar with water.

* Exported from MasterCook *

Oil-Free Three-Bean Salad

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

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/3 cup white vinegar
3 tablespoons fat-free chicken broth
2 tablespoons white grape juice
2 tablespoons Splenda
1 teaspoon celery seeds
1 clove garlic -- minced
SALAD
8 ounces canned cut wax beans -- drained
8 ounces canned cut green beans -- drained
8 ounces canned red kidney beans -- drained
1/2 cup finely chopped onions
1/2 cup chopped green bell peppers

Dressing: In a small bowl, stir together the vinegar, broth, juice, sugar, celery seeds and garlic.

Salad: In a large bowl, combine the wax beans, green beans, kidney beans, onions and peppers.

Add the dressing.

Gently stir till combined.

Cover and chill in the refrigerator for 4-24 hours to blend the flavors, stirring often.

Description:
"This salad improves with age, has a tangy-sweet dressing"

[aghiowa]

I found this on Barbo's site. It's the best way I've have couscous so far.

Mediterranean Couscous

Yield: 1 Servings

1 c Chicken broth

1 ts Dried basil

1 cl Garlic

3/4 c Couscous; uncooked
1 1/2 tb Balsamic vinegar
1 1/2 ts Olive oil

1/4 ts Pepper

1/8 ts Salt

3/4 c Seeded, chopped, unpeeled

.tomato

Bring chicken broth, basil and garlic to a boil.
Stir in couscous. Remove from heat; cover and let
stand 5 minutes.

Combine vinegar, oil, pepper and salt well.

Fluff couscous with fork, combine with dressing
and tomato.

Angela

[aghiowa]

Blanch a few cups of brocolli (dont forget to peel the stems and slice them too)
Let cool
Put 2 t olive oil in a frying pan and add a couple of cloves of garlic and just a touch of those tiny hot peppers (JUST A TOUCH)
Fry up nicely.
Put the brocolli in there and toss it around and heat it up.
At the last minute throw in a bit (say quarter cup) of ff cottage cheese. Toss it around and serve it on ww pasta.

Excellent, cheap and filling.

Kally