Tex-Mex Steak and Rice
Untried
Source:Betty Crocker Healthy Eating
1 1/4 lbs. boneless LEAN beef round, tip or chuck steak, about 3/4 inch thick
1 cup beef broth
1 can Southwestern diced tomatoes w/green chilies, undrained (Ro-tel would work here)
2 tsp ground cumin
1/2 tsp salt
2 cloves garlic, finely chopped
2 cups frozen or fresh bell pepper and onion mixture (if use frozen, thaw and drain)
1 cup uncooked instant brown rice
1. Cut beef steak into 4 servings. In slow cooker, place beef. In bowl, mix broth, tomatoes, cumin, salt and garlic; pour over beef.
2. Cover and cook on Low heat for 7-8 hours.
About 30 minutes before serving, stir in bell pepper and onion and rice. Increase heat setting to High; cover and cook 20-30 minutes or until rice is tender. (may need to add more liquid)
4 servings
Calories 330 Fat 5g Carbs 38g Protein 33g
Chicken Enchiladas
Core + points for tortillas
TRIED
1 cup mild green sauce (salsa verde) or Old El Paso Thick 'n Chunky salsa
1/4 cup fresh cilantro
1/4 cup parlsey
2 cloves garlic
2 cups chopped cooked chicken or turkey
3/4 cup FF shredded mozzarella
6 flour tortillas (6-inch) -points
1 medium lime, cut into wedges
1. Heat oven to 350F. Spray 11 x 7 inch glass baking dish with cooking spray. In blender or food processor, place green sauce, cilantro, parsley and garlic; cover and blend on high speed about 30 seconds or until smooth. Reserve half of mixture.
2. In medium bowl, mix remaining sauce mixture, chicken and 1/4 cup cheese. Spoon about 1/4 of chicken mixture onto each tortilla. Roll tortilla around mixture over enchiladas; sprinkle with ramining 1/2 cup cheese.
3. Bake 20-25 minutes or until throughly heated. Serve with lime wedges.
6 servings
Calories: 280
Fat 9 g
Carbs 29g
Protein 21g
Spicy Chicken Casserole
Source: The Lowfat Way to Cook
1 tsp oil
4 4-oz skinned, boned chicken breast halves, cut into 1/2 inch strips
1 cup frozen whole kernel corn, thawed and drained (canned corn is fine)
1/2 cup thinkly sliced onion
1/3 cup chopped green pepper
1/2 cup tomato sauce
2 1/2 tbls chili sauce (1/2 pt over entire recipe)
2 tbls water
1 1/2 tsp minced cilantro
1 tsp chili powder
finely chopped jalapeno, to taste
1/2 cup shredded ff cheese
1. Coat a skillet with cooking spray; add oil. Add chicken, cooking over medium-high heat for about 5 minutes or until lightly browned. Drain chicken and pat dry with paper towels.
2. Combine chicken, corn, and next 8 ingredients in large bowl; stir well. Spoon mixture into a 1 1/2 qt. casserole coated with cooking spray. Cover and bake at 350 for 30-35 minutes or until thoroughly
heated. Uncover, and sprinkle with cheese. Bake until cheese melts.
4 servings: 265 calories, 7.7g fat, 32.7g protein, 16.4g carbs and 2.0g fiber
Mexican Meatloaf (Freezer-friendly)
Tried
Source: Weight Watchers
Core Recipe
Servings | 8
Preparation Time | 15 min
Cooking Time | 65 min
Level of Difficulty | Easy
Ingredients
1 sprays cooking spray
1 1/2 pound uncooked lean ground beef (with 7% fat)
1 cup rolled oats
1 medium onion(s), finely chopped
1/2 tsp garlic powder
4 oz canned green chili peppers, mild, diced
1 large egg(s)
1 Tbsp chili powder
2 tsp ground cumin
8 oz canned tomato sauce, divided
Instructions
Preheat oven to 375°F. Coat a loaf pan with cooking spray.
Combine all ingredients, except half of tomato sauce, together in a large mixing bowl; set remaining tomato sauce aside. Spoon meatloaf mixture into prepared pan and smooth top.
Bake for 60 minutes; spoon remaining sauce over meatloaf and cook 5 minutes more. Slice into eight pieces.
TAMALE PIE—Easy CORE
posted on Core board by sandymcvan
Servings: 8 (5 points ea. Serving--40 points for all on FLEX)
Combine in a medium saucepan:
1 c. yellow corn meal
2 1/4 c. cold water with added chicken bouillon
.......(I use Tone's chicken bouillon paste—or used canned broth)
Cook until thickened and spread in a 9 X 13-inch baking pan, sprayed with no-stick cooking spray. Set aside.
.........................................
In a large skillet brown:
1 lb. 93% lean ground beef
1 med. onion, chopped
1 lg. green pepper, chopped
4 tsp. olive oil (or other oil), to brown
Add:
2-3 tsp. Chili powder--to taste
2 cloves garlic, chopped
1 tsp. salt
Dash pepper
Then Add:
1 (6 oz.) can tomato paste
1 (10 oz.) can Ro-Tel
1 (16 oz.) can whole kernel corn (with juice)
(optional..add) 1 (16 oz.) can dark red kidney beans (with juice)
........................
Spread over the cornbread mixture and top with 4 oz. shredded Soy Cheese (or ff cheese).
Dot with a can of pitted black olives (optional--for festive parties).
Bake for 20-25 minutes at 350 degrees.
BLACK BEAN CHILI - CORE
Source - The Meatless Gourmet
posted by nanajennie (Core Board)
(tried)
1 lb dried black beans, uncooked
2 tsp canola oil
2 C chopped onion
2 C chopped green bell pepper
5 cloves garlic, crushed
5 med, ripe tomatoes, peeled & chopped
1 tbsp dried oregano
2 tbsp chili powder (or more if you like)
1 tbsp ground cumin
2 tsp paprika
1 tsp ground coriander
1 bay leaf
1/2 tsp salt
3 1/2 C water
1 (6-oz) can tomato paste
1 tbsp red wine vinegar
Garnishes (optional)
Grated Soy Parmesan cheese
Plain nonfat yogurt
Chopped tomato
Chopped fresh cilantro.
Place black beans in large saucepan and add enough water to cover beans by 3". Bring to boil over medium heat & boil 2 minutes. Cover, remove from heat, and let stand 1 to 2 hours. Drain.
Heat oil in large soup pot over medium heat. Add onion, bell pepper, and garlic. Cook, stirring frequently, 5 minutes. Add tomatoes & spices. Cook, stirring occasionally, 10 minutes. Add water, tomato paste, vinegar, and soaked beans. Bring mixture to boil. Reduce heat to medium-low, cover, and simmer 2 hours or until beans are tender. Stir occasionaly while cooking. Remove & discard bay leaf.
Spoon chili into bowls, and if desired, garnish with any (or all) of the optional garnishes.
PINTO PICANTE PASTA - CORE
Source - The Meatless Gourmet
(tried)
Posted by Nanajennie on Core Board
8 oz wholewheat elbow macaroni, uncooked
1 (8-oz) jar picante sauce
1 (15-oz) can tomato sauce
1 (16-oz) can pinto beans, rinsed, drained
1 C canned or frozen corn
1 tsp chili powder
1/2 tsp ground cumin
1/4 tsp garlic powder
1 jalapeno pepper (optional), finely minced, seeds & membrane discarded
1 C nonfat shredded Cheddar cheese
Cook macaroni according to pkg directions. Drain. In large nonstick skillet, combine remaining ingredients, except cheese. Bring to boil over medium heat, stirring frequently. Add cooked pasta, mixing well. Cook and stir until heated through.
Layered Mexican CHicken
source:Weight Watchers
Core + tortilla points
or
Flex POINTS® Value | 6
Servings | 12
Preparation Time | 20 min
Cooking Time | 30 min
Level of Difficulty | Moderate
This Mexican lasagna will last up to five days in the fridge. It's the perfect make-ahead meal to kick off our Cook Once, Eat All Week Series.
1 sprays olive oil cooking spray
2 pound uncooked boneless, skinless chicken breast
30 oz canned black beans, rinsed and drained
3 cup fat-free sour cream
2 cup shredded reduced-fat Monterey Jack (count points or sub ff cheese)
or Mexican-style cheese blend
8 oz chopped green chilies, two 4-oz cans
2 tsp ground cumin
1/2 tsp black pepper
12 medium corn tortilla, cut into 2-inch strips (points)
1 cup salsa, mild, medium or hot
Instructions
Preheat oven to 350ºF. Coat a lasagna pan with cooking spray.
Place chicken in medium saucepan and fill with enough cold water just to cover chicken. Set pan over high heat and bring to a boil. Reduce heat to medium and simmer until chicken is cooked through, about 10 minutes; drain. When chicken is cool enough to handle, cut into 1-inch pieces.
Transfer chicken to a large bowl and add beans, sour cream, 1 cup of shredded cheese, chilies, cumin, and pepper; mix well and set aside.
Arrange half of tortillas in bottom of prepared lasagna pan, overlapping pieces to cover surface. Top tortillas with half of chicken mixture, layer with remaining tortillas and then top with remaining chicken mixture. Sprinkle with remaining cup of cheese.
Bake until filling is bubbly and cheese is melted, about 30 minutes. Let stand 5 minutes before slicing into 12 pieces. Serve with salsa on the side.
Springle cheese evenly over pasta. Turn off heat, cover skillet, and let stand 5 minutes before serving.
Tortilla Soup
Posted on Core Board -Julesferreti
1 tsp. olive oil
1 onion, chopped
2 garlic cloves, minced
2 cups shredded cooked chicken breast (about 10 oz.)
1 cup frozen whole-kernel corn
1 Tbl. Jalapeno pepper, chopped & seeded
1 tsp. ground cumin
1 tsp. Worcestershire sauce
½ tsp. chili powder
2 cans chicken broth
1 can diced tomatoes, undrained
1 can black beans, drained
1 can tomato soup, undiluted
Tortilla chips, optional
½ cup fat free sour cream, optional
Heat oil in a Dutch oven over medium-high heat. Add onion and garlic, sauté 2 minutes. Stir in chicken and next 8 ingredients (chicken through tomato soup); bring to a boil. Reduce heat, and simmer 1 hour. Ladle soup into bowls; top with tortilla chips and sour cream to serve.
Bean Burrito Casserole (Core)
POINTS® value | 7
Servings | 8
main meals | This recipe is Core. Only count points if on the Flex Plan. Tastes like the filling of a yummy bean and cheese burrito, without the flour tortilla!
Ingredients
1 pound meatless soy crumbles
1/8 cup reduced-sodium taco seasoning (1/2 packet)
3/4 cup water
15 oz canned yellow corn, no salt added, drained
14 oz canned diced tomatoes with green chilies (mild)
15 oz fat-free canned refried beans
5 oz tomato paste
2 cup ff Shredded Cheddar Cheese
4 cup cooked brown rice
1 medium onion(s)
Instructions
Dice onion and saute in large skillet with soy crumbles (or use 1 lb of Core acceptable ground meat). Add water and 1/2 packet of taco seasoning. Simmer until sauce thickens. Add canned veggies, tomato paste and beans. Spray a casserole dish and fill with veggie/bean/soy mixture. Top with 1 c. of shredded nf cheddar cheese. Cover with cooked brown rice. Sprinkle remaining cheese over top. Bake covered at 350 until heated through, 20 min. Remove cover and continue baking until cheese is melty, 5 min.
Delicious served with Core guacamole or sliced avocado, ff sour cream, or fresh pico de gallo. . . . . .
Mexican Chicken Soup
posted by flo123-core board
--------------------------------
1 small onion -- chopped
1 green bell pepper -- chopped
1 tablespoon vegetable oil
2 32 ounce 99% fat free chicken broth
15 ounces canned black beans
15 ounces canned kidney beans
14 1/2 ounces canned diced tomatoes
1 1/2 pounds chicken breast halves without skin -- 3 cups chopped
1 cup frozen corn
1 teaspoon pepper
1/2 teaspoon salt
1/2 teaspoon ground cumin
2 tablespoons chopped cilantro
2 tablespoons fresh lime juice
Saute onion and bell pepper in hot oil in a large Dutch oven over medium-high heat 5 minutes. Stir in chicken broth and next 8 ingredients, and bring to a boil. Reduce heat, and simmer, stirring occasionally, 20 minutes. Remove from heat; stir in cilantro and lime juice.