Core Recipes

Pork Chops with Creamy Mustard Sauce

Servings | 4
Estimated POINTS® value per serving | 5

Ingredients

1 pound boneless pork chops
salt and pepper
2 tsp olive oil or canola
2/3 cups FF evaporated milk
2 TBSP dijon mustard
2 green onions, sliced

Instructions

Flatten pork chops to 1/4 inch thick and season with salt and pepper. Heat oil in large skillet and cook chops for 2 minutes each side.Remove chops and keep warm. Reduce heat to low add evaporated milk stir in mustard and onion. Return pork to skillet and cook for 1 2 minutes (do not boil) or until sauce is slightly thickened turn chops over to coat with sauce

Skillet Lasagna

Ingredients

1 lb lean ground beef
1 small onion (chopped)
3 Cloves Garlic (minced)
1 can diced tomatoes (undrained)
1-1/4 cup water
8 oz tomato sauce
1 tbsp dried parsley flakes
1 tsp dried basil leaves
1 tsp dried oregano leaves
1 tsp salt
2-1/2 cup broken up whole wheat lasagna noodles
1 cup fat free cottage cheese
1/4 cup fat free grated Parmesan cheese
Dash Basil and Pepper (optional)
1 egg
Shredded fat free mozzarella cheese for garnish


Directions
In a large skillet, brown beef with onions and garlic. Drain.
Add tomatoes, water, tomato sauce, parsley, basil, oregano, and salt.
Stir in uncooked pasta.
Bring to a boil, stirring occasionally.
Reduce heat, cover and simmer for 20 minutes or until pasta is tender.
Combine cottage and Parmesan cheeses.
Mix in the egg.
Sprinkle in basil and pepper to taste.
Drop cheese mixture by rounded tablespoons onto pasta mixture.
Cover and cook for 5 minutes more.
Sprinkle with shredded mozzarella and serve.


Number of Servings: 6

 

Ramona's Taco Pie

1 pound lean ground beef, browned and drained
1/4 cup chopped green onion
1/2 cup salsa
1.2 c corn meal
1/2 cup water
3 large eggs
salt and pepper (to taste)
pinch baking soda
1 cup shredded ff cheese
1/3 to 1/2 cup chopped onions
taco seasoning (to taste)

Add the seasonings and the salsa to the browned, drained ground beef and put the beef mixture into the bottom of a 9" pie pan.

In a blender or with a hand mixer, beat the corn meal, eggs, salt, and soda until smooth.
Pour mixture over the beef in the pie plate.
Top with the shredded cheese and chopped onions.

Bake at 375 degrees until golden brown on top.

Top with shredded lettuce, ff sour cream, chopped tomatoes, or your choice of toppings.

Meatloaf

1 envelope Lipton® Recipe Secrets® Onion Soup Mix
2 lbs. ground beef
3/4 cup uncooked oatmeal
2 eggs
3/4 cup water
1/3 cup ketchup


1. Preheat oven to 350°. In large bowl, combine all ingredients.

2. In 13 x 9-inch baking or roasting pan, shape into loaf.

3. Bake uncovered 1 hour or until done. Let stand 10 minutes before serving.

 
Also terrific with Lipton® Recipe Secrets® Beefy Onion Soup Mix, Lipton® Recipe Secrets® Onion Mushroom Soup Mix, Lipton® Recipe Secrets® Savory Herb with Garlic Soup Mix.

 

 

 

Killer Core Lasagna

1 lb lean ground beef
onion
1 tbsp Pensy's Italian sausage seasoning

Cook well.

Add:
1 lg can tomato puree
1 15 oz tomato paste
1 tbsp Italian seasoning
1 tsp salt
2 tsp garlic
1/2 cup water
1/2 to 1 cup red wine
1/2 cup FF parmesan cheese...real if you have pts

Let simmer for 45 mins

Layer:

sauce
ww noodles
2 lbs mozz cheese

Save some sauce for the top and sprinkle w/parm cheese FF or pts for real.

Bake in 9x13 pan 350 for 45 min.

** You could also use ricotta cheese FF or FF cottage cheese mixed with an egg.
This sauce is also good with spaghetti.

** There is a recipe for homemade sausage seasoning here...use search

Starbucks Frappachinos

POINTS® Value: Core
Servings: 2
Use different sugar free syrup flavors for different taste.

Ingredients
3/4 cup decaffeinated black coffee
1 cup fat-free skim milk
3 Tbsp McNeil Nutritionals SPLENDA No Calorie Sweetener
2 cup ice cube(s)
3 serving sugar free syrup
Instructions

Blend all ingredients in blender and enjoy! 1 serving of sugar free syrup = 1 T

Crockpot Rotisserie Core Chicken

1 whole chicken
Pam olive oil spray
Lawry’s seasoned salt, or seasonings of your choice
Aluminum foil

Wash chicken inside and out and dry with paper towels. Spray with Pam olive oil spray. Sprinkle with Lawry’s or your choice of seasonings. Spray inside of crock with Pam spray. Do not put any water in the crock.

Roll 3 or 4 wads of aluminum foil into 2”-3” balls and put them in the bottom of the crock. The chicken is going to lie on these. Put chicken breast side down in the crock on top of the aluminum balls. Cook on High (will not come out the same on Low), 4-6 hours. (A 3-lb chicken takes 4 hours)

You have to use the aluminum to get the deli taste. This chicken tastes very close to one you would buy, precooked, in the deli section of your supermarket.

NOTE: Wrap small potatoes in foil and place them in the bottom of the crockpot to make the foil balls; then you have both chicken and potatoes cooked to perfection.

Core Pasta Sauces

Core Marinara

1/4 cup finely diced onion
1 clove minced garlic
2 cans tomato sauce, 8oz
1 can crushed tomatoes 16 oz, undrained
1 tablespoon dried parsely flakes
1 teaspoon splenda
1 teaspoon dried oregano
1/2 teaspoon salt

saute' onion & garlic in a dash of evoo
add the rest stir and simmer on low 20 min
Tomato-meat sauce:

Spaghetti with tomato-meat sauce (core)

Once a month or so, I cook a double-batch of the sauce and freeze it for later.

2 tsp olive oil
1 large onion, chopped
3 medium garlic cloves, minced
1 lb uncooked lean ground beef (7% fat)
28 oz canned crushed tomatoes, in tomato puree
1/4 tsp table salt
1/4 tsp red pepper flakes, crushed
1/4 tsp dried basil
3 c whole-wheat spaghetti, kept hot

Heat oil in a large skillet over medium-high heat. Add onion and garlic. Cook, stirring frequently, until onion is translucent, about 6 minutes.

Add ground beef to skillet. Cook, breaking up clumps with a wooden spoon, until browned, about 4 minutes.

Stir in tomatoes and puree, salt, red pepper flakes, and basil and bring to a boil. Reduce heat and simmer for 5 minutes. Spoon over spaghetti.

1 serving = 1 c. spaghetti and 2/3 c. sauce

Serves 6

 

Lowfat alfredo sauce

• 1 teaspoon garlic powder -- optional
• 1/2 cup nonfat cottage cheese
• 1 teaspoon onion powder -- optional
• 1/2 cup FF evaporated skim milk
• 2 teaspoons parsley -- minced
• 1/2 teaspoon arrowroot or cornstarch/ 0 pts•
grated FF parmesan cheese, to taste
• salt & pepper to taste

Combine cottage cheese, evaporated milk, arrowroot, salt and pepper, and garlic and onion powders if desired, in a blender. Puree until smooth. Transfer mixture to a heavy skillet or saucepan, add parsley and warm over medium-low heat for 10 minutes. Do not let sauce boil. Remove from heat and pour over hot, drained noodles. Sprinkle with parmesan. Serve over 1 lb cooked WW pasta of choice 

 

Baked Brown Rice

1 1/2 cups brown rice, medium or short grain (I used long and it was fine too)
2 1/2 cups water
1 tablespoon unsalted butter
1 teaspoon kosher salt

Preheat the oven to 375 degrees F.
Place the rice into an 8-inch square glass baking dish.

Bring the water, butter, and salt just to a boil in a kettle or covered saucepan. Once the water boils, pour it over the rice, stir to combine, and cover the dish tightly with heavy-duty aluminum foil. Bake on the middle rack of the oven for 1 hour.

After 1 hour, remove cover and fluff the rice with a fork. Serve immediately

Lemony Olive Chicken

Prep/Cook Time: 20 min.

Ingredients:
1 tbsp. vegetable oil (sub healthy oil)
4 boneless chicken breast halves
1 can (10 3/4 oz.) Campbell's® Condensed Cream of Chicken Soup OR 98% Fat Free Cream of Chicken Soup
1/4 cup milk (skim)
1/2 tsp. lemon juice
1/8 tsp. pepper
1/2 cup sliced pitted ripe olives
4 lemon slices
4 cups hot cooked rice (brown)


Directions:
HEAT oil in skillet. Add chicken and cook until browned.
ADD soup, milk, lemon juice, pepper and olives. Top with lemon slices. Heat to a boil. Cover and cook over low heat 5 min. or until done. Serve with rice. Serves 4.

Core Crockpot Lasagna

10 oz lean hamburger
1 c sliced fresh mushrooms (optional)
3/4 c minced onions (optional)
3 cloves minced garlic (I used jar garlic)
1 (14 oz) can Rotel
5 oz tomato soup (I used 1 cup WW marinara sauce-recipe in week one book)
salt and pepper
1/2 tsp dried oregano
8 oz ff cottage or ricotta cheese
1/4 c grated ff parmesan cheese
1/4 c grated ff mozzarella cheese
6 oz whole wheat lasagna noodles, uncooked
6 oz ff shredded cheddar or mozzarella (I used 4 oz which was alot)

Saute meat, onions, mushrooms, garlic and spices until meat is browned. In a bowl, mix tomatoes with the juice and tomato soup (I used WW sauce as above) together. In another bowl, I mixed ff cottage cheese with garlic powder, oregano, salt and pepper for more flavor. I would suggest spraying the pot with Pam spray. Add about 4 oz of tomato mixture to bottom of crockpot. Add a layer of broken lasagna noodles. Add another layer of 1/3 of the meat mixture and cheeses. Continue layering ending with a layer of sauce. Sprinkle shredded cheese on top. Put on lid and cook on low about 4-5 hours.

I put this in the recipe builder as to the ingredients I used and I got 4 servings at 6 pts each. You can modify this with veges or cheeses. It was quite good and all Core.

Core Recipes.doc

Basic CORE Smoothie Formula
Adapted from a post by Lahrynn23

Base: 1 cup milk, yogurt, or juice (count points for juice) could use soymilk
Fruit: 1 cup fresh or frozen fruit (one flavor or mixed)
Protein: 1 raw egg or 2 Tbs. protein powder (count points for powder) or
add some soft tofu, or egg substitute works also
Note: some people are disturbed by the idea of using raw egg in their smoothies. If this is you, omit the egg. :)( I have never added a raw egg to mine)

Sweetener: Equal, Splenda, or fructose (to taste)
Flavoring: vanilla extract, SF Torani Syrup, SF pudding mix, or SF jam
Healthy oil: 2 tsp. flaxseed oil, safflower oil, sunflower oil, or canola oil (optional)
Extra kick: a handful of ice cubes (optional)


Wendy’s Frosty | Serves 1 - Core plus zero points

1 cup skim milk
2 Tbsp ff Cool Whip (0 points)
2 Tbsp sf/ff chocolate pudding mix
2 tsp. unsweetened cocoa powder (0 pts)
1/2 tsp vanilla
7-8 ice cubes –add more cubes for a thicker shake

Whip all together in blender for about 30 seconds or so until thick and smooth.

Variations:
1. Choco-Banana Shake: Add 1/2 a banana for a thicker, more shake-like consistency.
2. Strawberry Frosty: Substitute vanilla- or cheesecake-flavored pudding mix, and use frozen unsweetened strawberries in place of the ice. You may need to only use 1 Tbsp. pudding—test it first for sweetness.

note ff cool whip isn't core but 2 tablespoons is zero points. count points if you use more. I like it with cool whip but you can leave it out if you wish

 

Yield: 3 cups

1 can (19 oz.) garbanzo beans (chickpeas), drained
1/2 cup lemon juice
1 teaspoon sesame oil (comes to 0 points per serving...or you can just use olive oil)
3 cloves garlic
1 teaspoon salt
Water

Place first five ingredients in blender jar; cover. Blend on high.

If too thick add water one tablespoon at a time. Serve with rye toast or pita wedges.

 

 

Homemade Hummus
POINTS® values per serving | 2
Servings | 3

Snacks | From the kitchen of JORRYLAN

Ingredients

15 oz Progresso Chick Peas
1/3 cup fresh lemon juice
3 tsp garlic clove(s)
1 tsp garlic salt
1/3 cup parsley

Instructions
Drain chickpeas. Mix together in food processor

 

 

 

 

Crockpot Cream of Tomato Soup
2 cans (28 oz each) tomato puree 1 can (6 oz) tomato paste
2 cans evaporated milk (12 oz each) 2 cups water
2 cans (14 oz each) chicken broth 2 t. salt
1 T. dried basil (optional)
Combine all ingredients except milk in the crock. Stir well. Cover and cook on LOW 6 hours or HIGH 3 hours. Add milk the last 30 minutes of cooking and turn to HIGH.

 

 

Core Barbeque Beef
Place a loin or round roast in crock. Combine other ingredients and pour over roast. Cover and cook on low 8-10 hours or HIGH 5-7 hours. Shred.
1 tsp salt
1/4 tsp chili powder 2 tbsp vinegar
2 tbsp Splenda brown sugar (or brown sugar, less than 1 point per serv. over entire recipe)
2 tbsp Worcestershire sauce
1 tsp paprika 1/4 tsp black pepper
3/4 cup ketchup 1/4 cup water

 

 

Slow Cooker Beef Pot Roast
1 envelope onion soup mix 1 can cream of 98% ff mushroom soup (0 pts per serving)
1 roast 2 cups water
Into a slow cooker, put vegetables if you want. (onions, potatoes, carrots, mushrooms). In a small bowl, mix together the soup, onion soup mix. Pour over top of roast. Cover and cook on high setting for 6-8 hours

 

 

Beefy Onion Dinner
2 pounds beef stew meat 1 can 98% cream of mushroom soup
1 8 oz can mushrooms (or ½ lb fresh) 1 pkg. dry onion soup mix
½ cup water or beef broth

Combine all ingredients in a slow cooker. Cook 8 hours on low. Serve over rice

 

 

Crockpot Vegetable Soup
2 pounds frozen soup veggies, thawed, or use your own
4 cups beef broth
1 can (12 oz) tomato paste
4 tomato paste cans water
1-2 pounds beef stew meat

Throw all in crockpot, cover, cook on low 8-9 hours.

 

 

Barbecue Meatballs
1 lb LEAN ground beef 2 Tbsp. onion flakes
¾ cup quick oatmeal salt and pepper to taste
½ cup milk
Mix all ingredients and form into balls the size of a quarter.
Sauce:
1 cup ketchup 2 Tbsp. vinegar
2 Tbsp. brown sugar 2 Tbsp. onion flakes
½ cup water 2 Tbsp. Worcestershire sauce

Place meatballs in slow cooker, mix sauce ingredients and pour over. Cover and cook on low 6-8 hours until meatballs are done, or HIGH 3-4 hours until meatballs are done.

I also make these meatballs in large batches w/o cooking them... freeze them on a cookie sheet and then when frozen, pop them into freezer bags (labeled) for other meals w/ spaghetti sauce, meatball subs, etc.

 

 

Vegetable Quiche Cups to Go

1- 10oz pkg froze chopped spinach, thawed and squeezed dry
3/4 liquid egg sub or same amount of eggs
3/4 cup shredded ff cheese
1/4 cup diced green pepper
1/4 cup diced onion
3 drops hot pepper sauce

Spray 12 cup muffin tin, or line with foil liners. Combine all ingredients, divide evenly among cups. Bake at 350 for 20 minutes. Can be frozen and reheats in the microwave

 

 

Mix 32 oz container of ff plain yogurt with 2 boxes of sf/ff instant cheesecake pudding - spoon into individual take along containers - refrigerate and grab on your way out the door - good with some fruit too.

 

 

The Cheddar Spinach Frittata is from this website. Super easy

Preheat oven to 400
4 eggs
2 egg whites
1 cup baby spinach, chopped
1/4 cup chopped scallions
1/4 tsp salt
1/4 tsp pepper
1/4 cup ff cheddar cheese

Beat eggs and whites together with salt and pepper. Fold in spinach and scallions. Spray a large oven safe skillet with cooking spray and preheat. Pour in frittata mixture. Let cook for about 4 minutes on med high. Sprinkle with cheddar and place in oven until top is cooked and cheese melts, about 5 minutes.

 

 

Oven Baked Stew

2 lbs. boneless beef chuck or round steak, cut into 1-inch cubes
3 Tbsp. all-purpose flour
1-1/3 cups sliced carrots
1 can (14 to 16 oz.) whole peeled tomatoes, undrained and chopped
1 envelope Lipton ® Recipe Secrets ® Beefy Onion Soup Mix
1/2 cup dry red wine or water
1 cup fresh or canned sliced mushrooms
1 package (8 oz.) medium or broad WW egg noodles, cooked and drained

1. Preheat oven to 425°. In 2-1/2- quart shallow casserole, toss beef with flour, then bake 20 minutes, stirring halfway.

2. Reduce heat to 350°. Add carrots, tomatoes, then Lipton ® Recipe Secrets ® Beefy Onion Soup Mix blended with wine.

3. Bake covered 1-1/2 hours or until beef is tender. Stir in mushrooms and bake covered an additional 10 minutes. Serve over hot noodles.


Also terrific with Lipton ® Recipe Secrets ® Onion Soup Mix or Lipton ® Recipe Secrets ® Onion Mushroom Soup Mix.

 

Tomato Beef Stew

1T flour (.5 point)
3/4 tsp. salt
dash pepper
3/4 lb stew beef (lean) cut in 1” cubes (I use top round)
1T canola oil
Tomato soup mix packet (dry)
1 cup water
15 oz. can crushed/diced tomatoes
3/4 cup diced onion
2 medium potatoes, peeled & diced
1 cup diced carrots

Combine flour, salt & pepper. Coat the beef cubes. In dutch oven, brown the meat in canola oil. Add tomato soup, diced tomatoes, water and onion. Bake, covered – in 375 degree oven for 1 hour. Add potatoes and carrots, cover and bake for 1 hour longer.

 

 

Oven Roasted Potatoes

1 envelope Lipton® Recipe Secrets® Onion Soup Mix
4 all-purpose potatoes, cut into large chunks (about 2 lbs.)
1/3 cup olive oil or other healthy oil

1. In large bowl, toss all ingredients until evenly coated.

2. In 13 x 9-inch baking or roasting pan, arrange potatoes.

3. Bake at 425°, uncovered, stirring occasionally, 35 minutes or until potatoes are tender and golden brown. VARIATIONS: Try substituting 2 sweet potatoes for 2 all-purpose potatoes. OR...stir in 1 tsp. each of garlic powder and soy sauce.

Serves: 4
Preparation Time: 5 Minute(s)
Cook Time: 40 Minute(s

 

 

 

Chicken and Vegetables

 

2 medium all-purpose potatoes (about 1 lb.), thinly sliced

2 medium carrots, sliced

4 bone-in chicken breast halves (about 2 lbs.)*

1 envelope Lipton ® Recipe Secrets ® Savory Herb with Garlic Soup Mix

1/3 cup water

1 Tbsp. Bertolli ® Classico ™ Olive Oil


1. Preheat oven to 425°. In broiler pan, without the rack, add potatoes and carrots; arrange chicken on top.

2. Pour Lipton ® Recipe Secrets ® Savory Herb with Garlic Soup Mix blended with water and Olive Oil over chicken and vegetables.

3. Bake uncovered 40 minutes or until chicken is thoroughly cooked and vegetables are tender.

 

 

 

 

Chicken Enchiladas (core+ wpas for tortillas, your choice of cheese)

3 Cups water

1/4 teaspoon salt

1 pound chicken

1 onion , cut into chunks

1 bay leaf

½ C cheddar, monetary jack soy or ff cheese.

4 tortillas*

2/3 Cup milk

1/4 Cup cilantro

1 egg white

11 ounces tomatillos, drained

       4 1/2 ounces chopped chillies, undrained

 

 

1.     Boil chicken, salt, onion, and bay leaf for 45 minutes.  Remove and shred. Combine with 1/4 C each Monterey jack and extra sharp cheddar cheese.

 

2.     Puree sauce ingredients (milk, cilantro, egg white tomatillos). Roll filling into 4 tortillas. Pour sauce over, bake at 375 for 20 minutes. Add more cheese, and bake until melted.

 

 

Eggs with Cheese and Potatoes O’Brien (Take-to-Work) Ingredients 2 large egg(s) 2 Tbsp Kraft Free Shredded Cheddar Cheese (or other brand) 1 cup frozen potatoes O’Brien (thawed)   Instructions Scramble eggs with cheese and spoon into a storage container. Add thawed potatoes and microwave at work. (TIP: Double or triple this meal, store extras in microwave-safe containers and reheat at work for a hot, home-cooked breakfast anytime.)     Five-Spice Oatmeal (Take-to-Work) Ingredients 1 packet uncooked instant oatmeal 1/4 tsp five-spice powder (or ground cinnamon) 1 small pear(s) (finely chopped) 2 Tbsp fat-free skim milk (optional)   Instructions Prepare oatmeal in microwave using amount of water suggested on package; stir in five-spice powder, pear and milk. To pack for work, spoon oatmeal mixture into a microwave-safe bowl with a lid and reheat at work. (INGREDIENT SWAP OPTION: Substitute 4 ounces of unsweetened applesauce for the pear and add a dash of cinnamon.)   Huevos Rancheros Ingredients 1 sprays cooking spray 1 medium shallot(s) minced 1/2 cup button mushrooms about 4, sliced 1/2 cup canned kidney beans drained 1 large egg(s) 2 large egg white(s) 1/4 cup salsa preferred flavor   Instructions Preheat broiler. Coat a small nonstick skillet with cooking spray and heat over medium-high heat. Add shallot and mushrooms, and cook until mushroom juice evaporates, about 3 to 4 minutes. Stir in beans and spoon into a bowl; set aside and cover to keep warm. Beat egg and egg whites together with a fork in a small bowl. Add eggs to skillet and cook, flipping once, about 3 to 4 minutes. Spoon bean and mushroom mixture over eggs and fold in half. Slide eggs onto a plate and top with salsa     Instant Banana Oats (Take-to-Work) Ingredients 1 packet uncooked instant oatmeal 1/2 cup fat-free skim milk 1 small banana(s) (chopped or sliced) 1 tsp McNeil Nutritionals SPLENDA No Calorie Sweetener (or to taste)   Instructions Prepare oatmeal with skim milk; stir in banana and Splenda. (TIP: Stash individual packets of instant hot cereal in your desk drawer. If there’s no milk available, you can always prepare it with water.)   Southwestern Egg Roll (Take-to-Work) Ingredients 1/2 cup fat-free egg substitute (the equivalent of 2 eggs) 2 Tbsp salsa (chipotle-variety; well drained) 1 Tbsp fat-free sour cream (well-drained) 2 tsp cilantro (fresh, minced)   Instructions Coat a nonstick skillet with cooking spray. Heat skillet and pour in egg substitute. Cook egg substitute over medium heat until done, about 3 to 4 minutes. Meanwhile, combine salsa and sour cream in a cup. Spread salsa mixture over cooked egg and sprinkle with cilantro; roll up and enjoy. (PREP TIP: This meal is a great take-to-work option. Roll egg and wrap in plastic wrap; microwave to reheat or serve at room temperature. INGREDIENT ADDITION OPTION: Cooked asparagus spears are excellent in this egg roll. Top the salsa with 1 fat or 2 thin spears.)

 

 

 

Whip It, Whip It Good

I am violently opposed to Cool Whip and always have been, even when I was on Flex. To me I may as well be eating flavored shaving cream.

Here is a way to make a better, healthier whipped topping:

First you need a handheld milk frother. I use a Bonjour Caffe Frother Turbo. I bought mine for under 5 dollars at Ross, but they're on Amazon for under 8 dollars.  It needs to be a frother for making coffee drinks, not a whipper.  The frothers move faster (you could probably drill right through a wall with one) and produce a thick whipped froth in amazingly short amounts of time.

Then all you need is 1/2 cup to 1 cup of cold nonfat milk, sweetener of your choice in the amount of your choice, and a teaspoon of extract of your choice. Pour it all into a deep bowl and froth the heck out of it with your frother.

Voila, a sweet creamy whipped topping that also provides calcium, protein and vitamins, and the best part is ... you can make your own flavors through varying extracts.

Orange whipped topping. Lemon whipped topping. Maple walnut whipped topping. Pineapple whipped topping. Raspberry whipped topping. Chocolate mint whipped topping. Cinnamon whipped topping.

Imagine the possibilities.

By the way, if you're treating yourself to a bowl of sf/ff pudding (I don't do it often but I do do it occasionally), you can whip the pudding into a mousse-y thing with a frother. (Don't expect it to be JUST like mousse and you won't be disappointed)

And I like cinnamon or orange whipped topping on baked apples and pears.

 

 

 

Crockpot Mexican

Taste of Home Slow Cooker Recipes (2007)

Serves 6

1 lb core ground beef
1 egg
1 1/2 cups skim milk
3/4 C cornmeal
1 (15 1/4 oz) can whole kernel corn, drained
1 (14 1/2 oz) can diced tomatoes, undrained
1 (2 1/4 oz) can ripe olives
1 envelope chili seasoning
1 tsp seasoned salt
1 cup shredded ff/soy cheese

Cook beef in a skillet over medium heat until no longer pink; drain. In a bowl, combine egg, milk, and cornmeal until smooth. Add corn, tomatoes, olives, chili seasoning, seasoned salt, and beef.

Transfer to slow cooker sprayed w/ nonstick cooking spray. Cover and cook for 3 hours and 45 minutes. Sprinkle with cheese; cover and cook for 15 minutes more or until cheese is melted.

 

Oven variation- 40 minutes at 350

 

 

LEMON CHEESE CAKE

Ingredients
1 box sugar free lemon Jello
1 cup hot water
16 ounces FF cottage cheese
1/2 cup skim milk
1 tsp. vanilla
1/4 tsp. salt
2 pkg. splenda or to your likeness

Instuctions:
Blend jello with water, then cheese, then rest of ingredients, (mix everything in food processor or with hand mixer). Pour into 9" pie pan and refrigerate. Put stewed peaches over the pie. FF Cool whip can also be added but will need to count points.

 

 

Chicken Tenders

 

From HG
Why should onions and shrimp have all the fun? Maybe chicken wants to bathe in Egg Beaters, roll around in Fiber One crumbs and bake to a mouthwatering crunch, too! Woohoo -- it's yet another fake-fried swap from your pal HG. Skeptics surrender; buy a box of Fiber One and blend it up, already! Then fool the family, dupe your date, and more importantly, trick your OWN taste buds!



Ingredients:

6 oz. Tyson (or another brand**) Boneless Skinless Chicken Breasts (raw); cut lengthwise into 5 strips

1/2 cup Fiber One cereal

1/4 cup Egg Beaters, Original

1/4 tsp. Lawry's Garlic Salt

pepper (to taste)



Directions:

Preheat oven to 375 degrees. Using a blender or food processor, grind Fiber One cereal to a breadcrumb-like consistency. Add Garlic Salt and pepper to crumbs. Place crumbs in one small dish and Egg Beaters in another. Next, coat raw chicken strips with Egg Beaters and then with crumb mixture. Place strips on a baking pan sprayed with nonstick spray. Spray a light mist of nonstick spray on top of strips and place in oven. Cook for 10 minutes, and then turn strips over. Add another light mist of nonstick spray and cook for an additional 8 - 10 minutes (until chicken is fully cooked and Fiber One looks crispy). Enjoy! Serves 1.



Serving Size: 5 pieces (entire recipe)

Calories: 240

Fat: 3.25g

Sodium: 805mg

Carbs: 26g

Fiber: 14g

Sugars: 0.5g

Protein: 42.5g



*4 Points

 

 

Party Chicken
4 boneless, skinless chicken breasts
4 pieces lean ham or Canadian bacon
98% ff cream of chicken soup (1 can)
1 cup ff sour cream.

Place chicken breasts in baking dish, top w/ slice of ham or Canadian bacon. Combine sour cream and soup and pour over top. Bake 350 for about 40 minutes until chicken is done. Serve over ww egg noodles or pasta. 4 servings.

*98% ff cream of chicken soup adds 3 points over the entire recipe, making each serving less than one point.

 

Chicken & Potato Skillet

Heat 1 tbsp evoo in large skillet
Add 2 large baking potatoes diced &
1/2 onion diced
Cover and cook 8 minutes - stirring occasionally.

Add 2 cups cooked diced chicken breast
6 tbsp fat free sour cream
1 tbsp dijon mustard
1 tsp sage
1 tsp paprika

Heat through and serve. I may have added a little more or less sour cream and mustard - just use as much as you like.

 

Laughing Cow Alfredo Sauce
POINTS® value | 2
Servings | 2

Ingredients

3 wedge The Laughing Cow Light Creamy Garlic & Herb
1/2 cup 1% low-fat milk
1 Tbsp reduced fat parmesan cheese
1/2 Tbsp Molly McButter Natural Butter
1/2 tsp garlic powder

Instructions

In a medium-sized saucepan, combine all the ingredients over a low heat, until everything is melted and the sauce is velvety smooth, about 20 minutes. Serve immediately over hot cooked pasta of your choice.(add points for pasta used)

 

 

 

Beefaroni casserole (core)

2 TBS olive oil
1 lb lean ground beef
1 onion, chopped
1 green bell pepper, seeded and chopped
8 oz mushrooms, sliced
15 oz canned tomato sauce
2 tsp Italian seasoning
2 tsp calorie-free sweetener (use sugar if you prefer)
1 heaping TBS minced garlic
2 c uncooked whole-wheat macaroni
1/2 c shredded FF or soy cheddar cheese
1/2 c shredded FF or soy mozzarella cheese

Preheat oven to 375*F. Cook macaroni according to package directions. Meanwhile, in a large skillet over medium heat, heat oil. Add beef, onion, and green pepper, and cook until beef is browned. Stir in mushrooms, tomato sauce, Italian seasoning, sweetener/sugar, and garlic. Pour mixture into a 13 x 9" casserole dish sprayed with Pam. Spread cooked macaroni evenly over meat mixture. Layer cheddar and mozzarella cheese evenly over the top. Cover and bake for 30 minutes; uncover and bake for 15 more minutes.

Serves 6 (each serving includes 1 tsp of healthy oil)

 

Skillet beef stroganoff (core)

This doubles easily and freezes well.
1 pound uncooked lean ground beef (with 7% fat)
8 oz uncooked whole-wheat egg noodles or other whole-wheat pasta
10.5 oz beef broth
1/8 tsp ground thyme or to taste
1/2 tsp table salt or to taste
3/4 cup plain FF yogurt or FF sour cream
3/4 tsp yellow prepared mustard
2 Tbsp cornstarch (adds 1 pt to entire recipe)

Brown meat, drain. Add beef broth and heat to boiling. Mix 6 oz of water to cornstarch and add to broth. Cook noodles according to package directions. At last minute add yogurt/sour cream and mustard to broth "gravy." Serve over noodles

Chili mac (core)

12 oz uncooked lean ground beef
1 medium onion(s), chopped
14.5 oz canned diced tomatoes, Mexican-style, undrained
1.25 c canned tomato sauce
2 TBS canned green chili peppers, diced, drained
2 tsp chili powder
1 tsp ground cumin
1 c dry whole-wheat elbow macaroni
15 oz canned kidney beans, drained and rinsed
1/2 c FF or soy grated cheese topping

In a large skillet, cook beef and onion until meat is browned, about 10 minutes. Drain off fat. Stir in undrained diced tomatoes, tomato sauce, chili peppers, chili powder and cumin; bring to a boil.

Stir in uncooked macaroni, kidney beans, and 1/2 c water. Return to a boil, reduce heat, cover and simmer until macaroni is tender, about 15 minutes.

To serve, spoon into bowls and sprinkle with grated topping.

4 servings; 1.25 c of chili and 2 TBS topping per serving.

 

Hamburger, cheddar & macaroni toss (core)
1.5 c uncooked whole-wheat macaroni
Cooking spray
¾ lb lean ground beef
1 c chopped yellow onion
2 garlic cloves, minced
2 TBS tomato paste
1.5 tsp chili powder
1 tsp paprika
1/2 tsp dried oregano
1 (14.5 oz) can diced tomatoes with green peppers and onions, undrained (such as Ro-Tel)
1 c (4 oz) FF or soy shredded cheddar, divided
1/4 tsp salt
1/8 tsp ground black pepper

Prepare macaroni in a Dutch oven according to package directions, omitting any salt and fat. Drain and set aside.

Heat same Dutch oven or a large skillet over medium-high heat. Coat with cooking spray. Add beef; cook 3 minutes or until browned, stirring to crumble. Remove beef with a slotted spoon. Add onion and garlic to pan; saute 2 minutes. Stir in tomato paste and next 4 ingredients (through diced tomatoes), and cook 2 minutes or until mixture thickens, stirring occasionally. Stir in macaroni, beef, and 3/4 c of cheese; cook 1 minute or until cheese melts. Stir in salt and pepper. Sprinkle 1 TBS reserved cheese over each serving.
Serves 4 (1 serving = 1.5 c)

 

CORE REFRIED BEAN CASSEROLE

1 lb ground Beef
1 pkg. Taco Seasoning or homemade taco seasoning
3/4 cup water
1 can (15.25 oz) Corn
1 can (14.5 oz) Diced tomatoes
1 can (16 oz) Fat Free Refried Beans
1 Can (10 oz) Rotel
2 cups ff cheddar cheese
4 cups brown Rice

Brown ground beef, drain and rince. Add water and taco seasoning and simmer until sause thickens. Add remaining ingredients and bake in 350 degree oven until heated through (20 min.

Family-Style Vegetable Beef Soup

1 lb lean ground beef
2 14.5-oz cans stewed tomatoes
2 C fresh or frozen diced green bell peppers
1 10-oz pkg frozen mixed vegetables
2 C water
1 TB Worcestershire sauce
3 TB ketchup
½ tsp salt
¼ tsp black pepper

Heat a Dutch oven over high heat. Add beef & cook 2 minutes or until no longer pink, stirring constantly. Add tomatoes, peppers, mixed vegetables, water & Worcestershire.

Bring to a boil, reduce heat, cover tightly, & simmer 20 minutes.

Remove from heat, stir in ketchup, salt, & pepper & let stand 5 minutes, uncovered, to develop flavors.

 

Cowboy Stew (CORE)
1 large onion diced
1 green pepper diced
1 lb 93% or better ground beef
1 can corn niblets (drained)
1 can red kidney beans (drained)
2 cans stewed tomatoes (undrained)
1 c whole wheat elbow macaroni (uncooked)
1 T chili powder
2 tsp cumin powder

In a large pot sprayed with nonstick cooking spray, saute the onions and peppers until tender (caramelization is a good thing). Add the beef and cook - stirring and crumbling as you go alone - until beef is no longer pink. Add the rest of the ingredients, stir well, turn heat to low and simmer approximately 20 minutes (covered) until the macaroni is done.

Serve with a large green salad

 

 

 

 

Core Soups

 

 

Campbell's                                                                
Bean n'Ham
Beef broth
Beef soup with vegetables and barley
Black bean soup
California style vegetable soup
Chicken broth
Consommé beef soup
French onion soup
Green Pea
Manhattan style clam chowder
Scotch broth
Southwestern style chicken vegetable
Split pea with ham
Tomato soup
Tomato soup with roasted garlic & herbs
Vegetable Beef with Barley
Healthy Request Tomato soup
Healthy Request Vegetable soup
Kitchen Classic Tomato soup
Kitchen Classics Lentil soup
Kitchen Classics Vegetable soup
Low Sodium Soup Chicken broth
Low Sodium Soup Chunky vegetable beef soup
Low Sodium Soup Split pea soup
Low Sodium Soup Tomato with tomato pieces soup
Select Bean and ham
Select Beef with roasted barley
Select Country vegetable soup
Select Grilled chicken with sundried tomatoes soup
Select Rosemary chicken with roasted potatoes soup
Select Savory lentil soup
Select Split pea with ham
Select Vegetable beef soup
Select to Go Beef soup with portabello mushrooms
Soup at Hand Blended vegetable medley soup
Soup at Hand Classic tomato soup

 

Progresso
Beef & Baked Potato
Beef & vegetable soup
Beef barley 99% fat free soup
Beef barley soup
Chicken barley soup
Chicken broth soup
French Onion
Hearty black bean soup
Hearty tomato soup
Lentil soup
Lentil, 99% fat free soup
Manhattan clam chowder
Split pea soup with ham
Steak vegetable soup
Tomato basil soup
Vegetarian vegetable with barley soup
White chicken vegetable soup
Zesty herb tomato soup
Rich & Hearty Soups Beef pot roast & country vegetables soup
Rich & Hearty Soups Savory beef barley vegetable soup
Rich & Hearty Soups Sirloin steak & vegetables soup
Rich & Hearty Soups Steak & roasted russet potatoes soup
Rich & Hearty Soups Vegetable beef slow cooked soup

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Sweet and Sour Meatballs
Core Recipe
 
Ingredients

1 serving cooking spray (5 one-second sprays per serving)
1 1/2 pound raw extra lean ground beef
3/4 cup rolled oats
2 large egg white(s)
1 cup onion(s), finely chopped
1 medium garlic clove(s), minced
2 Tbsp dried parsley
2 tsp dried oregano
8 oz canned tomato sauce
6 tsp McNeil Nutritionals SPLENDA (R) No Calorie Sweetener, or to taste
3 Tbsp mustard, spicy brown
1 1/4 tsp chili powder
1/2 tsp hot pepper sauce


Instructions

Preheat oven to 350°F. Coat a baking sheet with cooking spray. Combine beef, oats, egg whites, onion, garlic, parsley and oregano in a medium bowl; mix thoroughly. Shape beef mixture into forty eight 1-inch balls; place on baking sheet. Bake meatballs for 25 minutes. Transfer to a slow cooker and set on LOW heat to keep warm. Or place meatballs in a heated chafing dish. Meanwhile, combine remaining ingredients in a small bowl. Pour over meatballs and let heat about 10 minutes. Yields 4 meatballs per serving.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Polenta

Polenta is the Italian version of cornmeal mush. Coarsely ground yellow cornmeal is cooked with stock or water and flavored with onions, garlic, and cheese. Polenta may be eaten fresh out of the pot, as a perfect accompaniment to stews. Polenta may also be poured into a greased pan and allowed to set. It is then sliced, sautéed, and topped with cheese or tomato sauce.

It can be eaten hot like a porridge, or allowed to cool into a solid mass and then fried, grilled, broiled, or baked.

POLENTA
Polenta is popular in Northern Italian cooking and can be purchased already prepared, or you can make your own by cooking dried cornmeal with a liquid (a very basic form of grits). Schlow suggests varying the liquid to create a wide range of flavors: plain water, vegetable broth or herb-infused chicken stock, for example. She often uses polenta as a pasta substitute (prepare polenta very thin in a sheet pan and slice it into rectangles or squares for a mock lasagna) or as a tortilla replacement in Mexican cooking (prepare your favorite quesadilla or burrito filling and serve over polenta).

No more pasta?
You're allowed one portion of whole-wheat pasta a day. But you can avoid even this limitation by serving your favorite pasta sauce over polenta, a coarsely ground cornmeal mush. Cook polenta in its standard ratio of 4 parts water to 1 part cornmeal. Slowly stir the cornmeal into the boiling water, then reduce the heat and continue cooking and stirring until creamy, about 20 minutes. Pour in a thin layer onto a baking sheet covered with nonstick aluminum foil; cool 30 minutes or until hardened, then peel off the foil and cut into thin "noodles" which are now ready to be a base for the sauce (no more cooking needed).

Here's the Basic recipe I use....(no lumps!)It's from the Quaker Oat container.

The recipe I use is 4 cups of water to 1 cup of finely ground corn meal. (1 tsp salt, optional). The recipe says to bring 3 cups of water to a boil. Combine the 1 cup of water and the corn meal (and salt). Slowly pour this into the boiling water stirring constantly. Lower the heat,cook until thickened, stirring frequently.(careful..it does like to splatter!) Cover,and continue cooking for 5 minutes over low heat, stir.

I usually save a bowl of this to eat like I would oatmeal, and I pour the rest into a loaf pan that has been sprayed with cooking spray. Refrigerate and then slice whenever cool, and 'fry' in pan sprayed with cooking spray.

Polenta* for Beginners (2 servings)

1 cup water
1/4 cup polenta or cornmeal
sprinkle of garlic powder and couple of dashes of tobasco (optional)
bit of salt (optional)

boil water with or without optional seasonings.
slowly add polenta, stirring in to avoid lumps
Boil until really thick (3-5 min over med heat)
Pour into two containers, so it is a little less than 1/2" thick.
It will solidify when cool. You can eat right away, or put in fridge. When you want to eat it, pop it out of the container and saute in 1 t. healthy oil.
Top with anything you would put on rice or pasta. I particularly the combination of polenta and beans.
*Also known as grits or mush.

Polenta Sticks with Salsa

Source: WW

2 cup water
1/2 tsp table salt
1/2 tsp minced garlic
1/2 cup uncooked yellow cornmeal
1 Tbsp Molly McButter Natural Cheese, or similar product
1 sprays cooking spray
1 Tbsp canola oil
1/2 cup salsa, tomato, salsa verde or black bean and corn varieties
2 Tbsp cilantro, fresh, chopped


Instructions


Bring water, salt and garlic to a boil in a medium saucepan. Reduce heat to medium-low. Gradually sprinkle in cornmeal, whisking constantly; whisk until mixture is blended and smooth.


Cover saucepan, reduce heat to low and simmer, stirring occasionally until polenta is thick but still pourable, about 6 to 8 minutes. Remove from heat and stir in cheese-flavored sprinkles.


Rinse an 8-inch square baking pan with cold water; do not dry pan. Pour polenta into pan; spread into a smooth layer with a rubber spatula. Refrigerate 30 minutes, or until firm. (Note: You can store polenta in refrigerator for up to 3 days if not ready to use yet.)


Make 8 horizontal cuts in polenta in one direction and then 3 vertical cuts to yield 24 sticks.


Coat a large nonstick skillet with cooking spay. Add 1 1/2 teaspoons of oil to skillet and heat over medium-high heat. Add half of polenta sticks in a single layer. Cook over medium-high heat, without turning, until bottoms are slightly crispy, about 2 minutes. Turn and cook on other side until bottoms are slightly crispy, about 2 minutes more. Cook 1 or 2 additional minutes, turning once or twice until golden and crisp. Remove to plate and repeat with remaining oil and polenta.


Mix salsa and cilantro together in a small bowl. Spoon over polenta sticks. Yields 6 polenta sticks and 2 tablespoons of salsa per serving. (Note: You can prepare the polenta through step 3 and then leave in the refrigerator for several days. This way, you can have a great side dish or snack ready in just minutes.)

Creamy Polenta
Bring 1 cup FF milk almost to a boil and stir in 1/4 cup polenta. Cook while stirring for about 5 minutes - don't let it boil or milk will scorch. When it's very thick add FF evaporated milk a few T. at a time and contnue stirring til thinned and creamy. Top with salt, pepper and soy-parmesan. Nice in place of mashed potatoes, etc. when you're missing those saucy side dishes.

Crisp Polenta Rounds

Preheat oven to 400°.

Cut the polenta into 8 pieces with a 2-inch round cutter, and discard excess polenta. Arrange rounds on a baking sheet coated with cooking spray. Bake at 400° for 40 minutes, turning after 20 minutes. Cool completely on a wire rack.

Top with your topping of choice—sweet or savory

Mexican Casserole

1 medium onion, chopped
1 medium green sweet pepper, chopped
3 cloves of garlic, minced
1 tab. olive oil
1 lb. lean uncooked ground turkey
3 tabsp. chili powder
1 tabsp. cumin
1/4 teas. ground red pepper
1 (15) oz. can black beans, rinsed and drained
1 (14-1/2) oz. can diced tomatoes, undrained
1 cup bottled salsa
2 lbs. polenta, I make my own (3 1/2 cups of water mixed with 1 1/4 cup cornmeal and 1 teasp salt) bring to boil and stir constantly for 5 minutes. Makes 2 lbs.
2 cups shredded soysation soy cheese (Trader Joes)
2/3 cup fresh chopped tomato
1/4 cup snipped fresh cilantro

Preheat oven to 375. In a 12 inch skillet or wok, cook onion, sweet green pepper, and garlic in 1 tab. oil for about 8 minutes. Add turkey, chili powder, cumin, and red pepper. Cook until turkey is not longer pink, stirring to break up the meat. Add the beans, undrained canned tomatoes, and salsa. Bring to boiling, reduce heat. Simmer gently, uncovered for 15 minutes more.

Meanwile, pam spray a 9x12 baking dish. Slice and press 1 lb of polenta into bottom of casserole. Top with 1/2 of cheese, place meat mixture on top of cheese. Slice and place remaining lb. of polenta on top of cheese and place remaining cheese on top of polenta. Sprinkle chopped tomatoes on top of cheese. Bake for 35 min. or until bubbly. Sprinkle with cilantro. Let stand for 15 minutes before serving.

BASIC POLENTA
2 ½ cups chicken broth
1 teaspoon salt
1 ¼ cups cornmeal
1 cup water
3 Tb. freshly grated Parmesan (OPT. pts)
1 Tb. butter (OPT. pts)

In a saucepan, bring the broth & salt to a boil. Meanwhile, in a pitcher, stir together cornmeal and water. Slowly add cornmeal mixture to boiling broth, stirring constantly. Cook over low heat, stirring often, until thickened, about 5 minutes. Stir in cheese and butter. Serve immediately. Serves 4.

**Also good with chopped rosemary thrown in!
**To make fried polenta, pour cooked polenta into an oiled 8” square pan, cover, & refrigerate until well chilled & firm. Cut into 3” squares or triangles. Fry in 1-2 Tb. butter over medium heat, turning once, until lightly browned, about 4 minutes.
**Either style of polenta can be served with fresh tomato sauce