Core & More

Hearty Garlic, Potato and Snap Pea Soup

2009-01-19T14:54:00.003-06:00

4 cloves garlic, chopped
2 tbsp olive oil (or adjust for core allotment)
1/4 cup chopped onion
1 lb potatoes, quartered
2 14-oz. cans chicken broth
1-3/4 cups water
1-1/2 cups sugar snap peas, trimmed
salt & pepper, to taste

In a large saucepan cook onion in hot oil (or Pam) over medium heat until clear. Add garlic & continue to saute for 1-2 more minutes. Add potatoes, chicken broth, and water. Bring to boiling; reduce heat. Cook, covered, 15 to 18 minutes, or until potatoes are tender. Cool soup slightly.

Using a food processor or blender, purée soup in batches until smooth. Return to saucepan. Add peas. Bring to boiling; reduce heat. Simmer, uncovered, for 3 minutes.

*adapted from www.bhg.com

Triple Tomato Soup

2009-01-19T14:38:00.003-06:00

1 lg onion, sliced
1 tbsp canola (or adjust for core allotment)
1 28-oz. can whole tomatoes
3/4 cup dried tomatoes (not oil packed)
1/2 of 6-ounce can tomato paste
1 14-oz. can chicken broth or vegetable broth
2 to 3 tsp lime juice or lemon juice

In 4-quart Dutch oven cook onion in oil (or use pam), covered, over medium-low heat for 10 minutes or until tender. Add undrained whole tomatoes, 1/2 cup of the dried tomatoes, tomato paste and broth. Bring to boiling; reduce heat. Simmer, covered, for 20 minutes; cool. Meanwhile, in microwave-safe bowl cover remaining dried tomatoes with water. Cook on high (100% power) for 1 minute. Cool. Drain. Snip into pieces; set aside.

In blender, blend half of the tomato mixture at a time until smooth. Return to saucepan; add lime juice, heat through. Top with remaining dried tomatoes.

*adapted from www.bhg.com

Savory Bean & Spinach Soup

2009-01-19T14:33:00.002-06:00

3 14-oz cans vegetable broth
1 15-oz can tomato puree
1 15-oz can white or Great Northern beans, rinsed and drained
1/2 cup brown rice
1/2 cup finely chopped onion
2 cloves garlic, minced
1 tsp dried basil, crushed
1/4 tsp salt
1/4 tsp ground black pepper
8 cups coarsely chopped fresh spinach or kale leaves

In a 3-1/2- or 4-quart slow cooker combine broth, tomato puree, beans, rice, onion, garlic, basil, salt, and pepper. Cover; cook on low-heat setting for 5 to 7 hours or on high-heat setting for 2-1/2 to 3- 1/2 hours. Stir spinach into soup.

*slightly adapted from www.bgh.gom

Slow-Cooked Minestrone

2009-01-19T13:08:00.003-06:00

1 lb. lean boneless beef, cut into 1/2-inch cubes
2 14-1/2-oz. cans diced tomatoes with basil, garlic, and oregano (undrained)
2 14-oz. cans beef broth
1 15-oz. can cannellini beans, rinsed and drained
1 15-oz. can red kidney beans, rinsed and drained
1 cup thinly sliced carrots (2 medium)
1 cup dried whole wheat bow tie pasta
1 medium yellow summer squash, halved lengthwise and sliced
salt & pepper, to taste

In 5- to 5-1/2-quart slow cooker; combine seasoned beef, undrained tomatoes, broth, cannellini beans, kidney beans and carrots. Cover and cook on low-heat setting for 8 to 9 hours or on high-heat setting for 4 to 4-1/2 hours. Add pasta and squash to cooker (if using low-heat setting, turn to high-heat setting). Cover and cook 30 to 45 minutes more or until pasta is tender.

*slightly adapted from www.bhg.com

Spice Rubbed Chicken with Couscous

2009-01-19T13:02:00.003-06:00

1 tsp. finely shredded orange peel
1 tsp. ground cinnamon
1/4 tsp. ground cumin
1/8 tsp. salt
8 chicken breasts or thighs, skinned (or use lean pork chops)
2 tsp. olive oil (or use core allotment)
1 medium carrot, halved lengthwise and sliced
1/2 cup chopped onion
1/2 cup water
1 14.5-oz. can diced tomatoes
3/4 cup canned chickpeas (garbanzo beans), rinsed and drained
1/2 cup whole-wheat couscous

In a bowl combine orange peel, cinnamon, cumin, and salt. Rub orange peel mixture over both sides of chicken. In 12-inch nonstick skillet heat oil over medium-high heat. Add chicken. Reduce heat to medium. Cook to desired doneness, turning halfway through. Remove from skillet. Keep warm.

Add carrots and onion to skillet; cook and stir 3 minutes. Slowly add water; undrained tomatoes, and chickpeas. Bring to boiling; stir in couscous. Top with chicken. Remove from heat. Let stand 5 minutes.

Transfer chicken to platter. Fluff couscous with fork. Serve.

*adapted from www.bhg.com

Roasted Cranberry Chicken

2009-01-19T12:55:00.005-06:00

8 small chicken thighs (2 to 2-1/4 lb.), skinned
3/4 cup ocean spray diet cranberry juice (zero points over recipe)
3/4 cup fresh cranberries
2 sprigs fresh thyme
2 tsp. brown sugar splenda (zero points over recipe)
fresh thyme leaves

Preheat oven to 375 degrees F. Coat extra-large ovenproof skillet with nonstick cooking spray. Heat over medium-high heat. Sprinkle 1/4 tsp. each salt and pepper on chicken. In hot skillet cook, meaty sides down, 5 minutes, turning once, until well-browned on both sides. Transfer skillet to oven. Roast, uncovered, 20 minutes, until chicken is no longer pink (180 degrees F).

Meanwhile, in saucepan combine juice, berries, thyme sprigs, brown sugar, and 1/4 tsp. salt. Bring to boiling. Simmer, uncovered, 15 to 20 minutes, until slightly thickened. Discard thyme sprigs. Serve chicken with sauce. Sprinkle thyme leaves. Makes 4 servings.

*slightly adapted from www.bhg.com

Sunday Morning Frittata

2008-10-25T10:43:00.001-05:00

1 tbsp canola (or adjust for Core allotment)
1 large red onion, chopped
1 large bell pepper, chopped
1 large jalapeno, chopped
4 garlic cloves, minced
1/2 cup fresh mushrooms, sliced
3 cups thinly sliced potatoes (skin either off or on)
salt & cayenne, to taste
6 large eggs (or use egg substitute)
1 tsp baking powder
3 tbsp milk
1/2 cup fat-free cheddar shreds
1/2 cup finely chopped tomato
1/4 cup finely minced green onions

Heat oil (or use cooking spray) in a 10-inch cast-iron skillet over medium heat. Add onion, bell pepper & jalapeno; sauté 5 minutes. Add garlic & mushroom and saute 2-3 minutes more. Arrange sliced potato over onion mixture; sprinkle with seasoning. Cover, reduce heat to medium-low, and cook 20 minutes or until potato is tender. *If needed, add just enough water to keep it from sticking, but use the least as possible. It's better to just w atch closely & stir as needed.

Preheat broiler. Combine eggs, baking powder, milk, salt & cayenne in a medium bowl; stir well with a whisk. Pour over vegetables; cook over medium heat 10 minutes or until almost set. Top with tomato, green onions & cheese; broil 4 minutes or until browned and set.

adapted from Cooking Light

Grilled Ham Steaks with Sweet Potatoes

2008-10-24T22:14:00.004-05:00

2 pounds of smoked pork chops or ham steaks, lean
2 large sweet potatoes, cut into thick "steak fries"
1 tbsp apple cider or red wine vinegar
1 tbsp balsamic vinegar
2 tsp brown sugar splenda (1 point, over whole recipe)
1 tbsp molasses (1 point, over whole recipe)
salt & cayenne, to taste

Whisk together the vinegars, molasses, brown sugar, salt & cayenne. Pour the marinade into a large ziplock bag, add the meat & potatoes and marinate for about an hour. Use a steaming bag to steam the sweet potatoes in the microwave (or use a steamer on the stovetop) until just tender. Carefully place them on a grill (indoor or outdoor) with the ham steaks & cook until steaks are done, turning often to get those nice grill marks all the way around.

adapted from www.greenlitebites.com

Creamy Sweet Potato Soup

2008-10-24T20:10:00.000-05:00

2 cups (1/4-inch) cubed peeled sweet potato
1 1/2 cups thinly sliced leek (about 1 medium)
1 1/4 cups fat-free chicken broth, divided
2/3 cup evaporated skim milk
1 1/2 teaspoons Dijon mustard
1/2 teaspoon salt
Dash of white pepper
Dash of ground nutmeg
Chopped leek (optional)

Combine sweet potato, sliced leek, and 1/4 cup broth in a 1 1/2-quart casserole; stir well. Cover, and microwave at HIGH 10 minutes, stirring after 5 minutes. Place sweet potato mixture in a blender or food processor; process until smooth. Add remaining ingredients except chopped leek; process 30 seconds or until blended. Garnish with chopped leek, if desired. Serve warm.

www.cookinglight.com

Chunky Two-Bean and Beef Chili

2008-10-24T19:48:00.003-05:00

1 tbsp canola oil, divided (or use Core allotment)
Cooking spray
1 1/2 lbs lean beef
salt & cayenne, to taste
1 large onion, chopped
1 large bell pepper, chopped
1 large jalapeno, chopped
1/4 cup garlic, chopped
2/3 cup ff beef broth
1 1/2 tbsp brown sugar splenda (0 points over recipe)
2 tbsp tomato paste
1 1/2 tsp ground ancho chile pepper
1 tsp dried oregano
1/2 tsp chili powder
1/4 tsp ground cumin
1/4 tsp ground coriander
1/8 tsp ground cinnamon
1 (28-oz) can whole tomatoes, undrained and chopped
1 (15-oz) can dark red kidney beans, rinsed and drained
1 (15-oz) can hot chili beans

Heat oil in a large Dutch oven over medium-high heat. Sprinkle beef with salt & cayenne and saute until browned. Add onions, bell pepper, jalapeno & garlic to pan, and sauté until onions are clear. Add broth, scraping pan to loosen browned bits. Return beef to pan.

Stir in remaining ingredients; bring to a boil. Cover, reduce heat, and simmer 1 1/2 hours or until beef is tender, stirring occasionally.

adapted from www.myrecipes.com

Tuscan Chick Pea Soup

2008-10-24T19:32:00.002-05:00

2 tbsp canola (or adjust for Core allotment), or use pam
1 large onion, chopped
8 garlic cloves, minced
1 large jalapeno, chopped
1 large bell pepper, chopped
4 cups water
1 tsp minced fresh or 1/4 tsp dried rosemary
salt & cayenne to taste
3 (15 1/2-oz) cans chickpeas (garbanzo beans), rinsed and drained
1 (14 1/2-oz) can diced tomatoes, undrained
1 to 2 tbsp balsamic vinegar
6 tbsp (1 1/2 oz) grated fat-free Parmesan cheese

Heat the olive oil in a Dutch oven over medium heat. Add onion, garlic, bell pepper & jalapeno and cook for 10 minutes, stirring frequently. Stir in the water and the next 5 ingredients (water through tomatoes), and bring to a boil. Reduce heat, and simmer 20 minutes.

Place 2 cups soup in a blender or food processor, and process until smooth. Pour the pureed soup into a bowl. Repeat procedure with 2 cups soup. Return all pureed soup to pan. Stir in the vinegar, and bring to a boil. Remove from heat. Spoon 1 1/2 cups soup into each of 6 bowls; sprinkle each serving with ff cheese.

*slightly adapted from www.myrecipes.com

Bavarian Mint Coffee Cream

2008-08-19T11:01:00.002-05:00

*Core plus points

1/2 cup sugar-free french vanilla creamer (powder) (6 points)
1/2 cup splenda
1/4 cup unsweetened cocoa
1/4 tsp peppermint extract (liquid)

Combine all ingredients in a container with a tight-fitting lid. Shake very well to blend. Store in an airtight container. Makes 20 tbsp.

*Points depend on amount used. I use 2 tbsp per cup, which may sound like a lot, but keep in mind that your sweetener is included. This works out to .6 points per cup.

Cottage Cheese Pancakes

2008-02-07T19:40:00.000-06:00

2-3 beaten eggs
1 c cottage cheese
splenda, to taste
1 c uncooked oatmeal
banana
1/2 tsp cinnamon
1/2 tsp vanilla

Blend ingredients in the order they appear. Cook over a med heat in a pam-sprayed pan, as you would pancakes. Top with fruit or use sf maple syrup (points).

Cottage Cheese Fruit Dip

2008-02-07T19:28:00.000-06:00

1 c ff cottage cheese
splenda, to taste
1 tsp cinnamon
1/2 tsp vanilla extract

Combine above ingredients in blender. Serve with fruit.

Wondrous Yogurt Popcorn

2008-02-01T20:20:00.001-06:00

*Core plus points for pancake syrup

2 1/2 quarts popped popcorn (air popped)
1 cup plain non fat yogurt
6 oz (3/4 cup) sugar-free pancake syrup (points depend on brand used)
2 tsp maple or caramel extract

Put popped popcorn in a large bowl and keep warm. In a 2 1/2 quart saucepan combine yogurt and syrup. bring to 225 deg using a candy thermometer and remove immediately then add extract. Pour over popcorn, stirring to coat. Makes 2 1/2 quarts.

slightly adapted from www.HoustonFoodBank.org

Cabbage Casserole in rice cooker

2008-01-27T18:06:00.000-06:00

1 lb lean ground turkey (or beef)
large onion, diced
large jalapeno, diced
large bell pepper, diced
4-6 cloves garlic, minced
med head cabbage, chopped or shredded
1 c rotel tomatoes (tomatoes w/ green chilis)
1/2 c tomato sauce
salt & cayenne pepper, to taste
1 c raw brown rice

Brown seasoned ground turkey or beef in pam sprayed pan for several minutes. Add onion, jalapeno, bell pepper & garlic & continue to brown until onions are clear. Add the remaining ingredients plus 1 1/2 cups of water. Mix well & taste juice for seasoning. Keep in mind that the rice & cabbage will soak up a good bit of the seasoning. Pour all ingredients into 6 cup or larger rice cooker. Set to cook. Rice cooker will turn off when done (after roughly 1 hour). Let sit for 10-15 minutes more, then serve.

*This can be cooked in a pot instead of rice cooker. Once all ingredients are mixed, keep covered at medium-low heat & stir often to prevent sticking.

Rustic Cabbage Soup

2008-01-19T12:42:00.000-06:00

1 tbsp canola (or adjust for Core allotment)
salt & cayenne, to taste
1/2 pound potatoes, skin on, cut 1/4-inch pieces
4 cloves garlic, chopped
1 large yellow onion, thinly sliced
5 cups ff chicken broth
1 1/2 cups white beans, precooked or canned
1/2 medium cabbage, cored and sliced into 1/4-inch ribbons

Warm the oil in a large thick-bottomed pot over medium-high heat. Stir in the salt and potatoes. Cover and cook until they are a bit tender and starting to brown a bit, about 5 minutes. Stir in the garlic and onion and cook for another minute or two. Add the stock and the beans and bring the pot to a simmer. Stir in the cabbage and cook for a couple more minutes, until the cabbage softens up a bit. Adjust seasoning as needed.

Ziploc Omelet

2008-01-18T21:49:00.000-06:00

Crack 2 eggs into the bag (not more than 2) & shake to combine them. Add a variety of ingredients such as: ff cheeses, ham, onion, green pepper, tomato, shredded potato, salsa, etc. Make sure to get the air out of the bag and zip it up. Shake to mix. Place the bags into rolling, boiling water for exactly 13 minutes. You can usually cook 6-8 omelets in a large pot. Open the bags and the omelet will roll out easily.

White Chicken Chili

2008-01-18T21:34:00.000-06:00

4 c chicken breasts, cubed
4 (15 oz) cans ff chicken broth (about 6 c)
4 (15 oz) cans great northern beans
1 (7 oz) can chopped green chilis
1 tsp ground oregano
1 tsp ground cumin
1 tsp ground black pepper
large onion, chopped
large jalapeno, chopped
4-6 cloves garlic, chopped
large bell pepper, chopped
optional toppings

Saute chicken with onion, garlic, bell pepper & jalapeno. Add remaining ingredients & simmer until flavors are blended - the longer the better.

Can be served with sour cream, cheese, black olives, green onions, and/or tortilla chips.

Whipped Topping Substitute #2

2008-01-18T21:32:00.000-06:00

1/4 cup ff ricotta cheese
2 tsp splenda
1/4 tsp vanilla extract
1 tsp unflavored gelatin
3 tbsp nonfat milk

Blend nonfat milk with gelatin and stir over hot water until dissolved. Combine all ingredients and mix well until smooth. Refrigerate.

Whipped Topping Substitute

2008-01-18T21:31:00.000-06:00

1/3 cup nonfat dry milk
1/3 cup ice cold water
1/4 cup splenda
1 tsp lemon juice
1 tsp vanilla extract

Chill bowl and beaters of electric mixer in freezer for 15 minutes. In chilled mixing bowl, combine powdered milk, ice water, splenda. lemon juice and vanilla extract. Beat on high speed until peaks form.

Twice-Baked Potatoes

2008-01-18T21:25:00.000-06:00

4 medium baking potatoes
1 tsp garlic powder
1/3 cup molly mcbutter (or fat free margarine)
1 onion, minced
½ cup fat free sour cream
½ cup ff shredded cheddar cheese

Preheat oven to 400 degrees. Poke a few holes in potatoes with fork. Bake potatoes 40 mins or until tender. Slice off to ¼ of potato and discard. Scoop out pulp of potato, leaving a thin layer of potato on skin. Mash potato pulp. Add Molly McButter, garlic powder, and parsley and mix. Saute onion until soft in skillet and add to potato mix. Add sour cream and cheese (or reserve cheese to place on top of potato.) Spoon mixture into potato shells and bake 15-20 minutes or until potatoes are heated through and cheese is melted.

Turkey Sausage

2008-01-18T21:23:00.000-06:00

2-1/4 lb ground turkey
1-1/2 tsp salt
1-1/4 tsp pepper
1 tsp ground sage
3/4 tsp ground ginger
1/2 tsp ground red pepper
1 tsp fennel

In large mixing bowl thoroughly combine all ingredients. Cover and refrigerate overnight (optional). Divide mixture into 12 3-oz. portions and shape into a patty, link, or brown into crumbles. Spray a nonstick griddle with nonstick cooking spray and heat. Add sausages and cook, turning, until browned on all sides and cooked throughout.

Tortilla-less Soup

2008-01-18T21:19:00.000-06:00

1 can black beans (rinse and drain or soup will be gray!)
1 can corn
1 can rotel original
1 12.5 oz. can ff chicken breast (or use cooked chicken, cubed)
2 cans chicken broth
large onion, chopped
large jalapeno, chopped
4-6 cloves garlic, chopped
bell pepper, chopped

Saute seasonings for 5-10 minutes. Combine remaining ingredients & simmer till done.

Tortilla Soup

2008-01-18T21:17:00.000-06:00

*Core plus points if you add the tortilla chips

1 tsp. canola oil (or adjust for core allotment)
1 onion, chopped
2 garlic cloves, minced
2 cups shredded cooked chicken breast (about 10 oz.)
1 cup frozen whole-kernel corn
1 tbsp jalapeno pepper, chopped & seeded
1 tsp ground cumin
1 tsp worcestershire sauce
chili powder, to taste
2 cans chicken broth
1 can diced tomatoes, undrained
1 can black beans, drained
1 can tomato soup, undiluted
tortilla chips, optional (points)
fat free sour cream, optional

Heat oil in a Dutch oven over medium-high heat. Add onion and garlic, saute 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 (optional) and sour cream to serve.

Taco Soup (crockpot)

2008-01-18T21:13:00.000-06:00

1 can pinto beans
1 can white or kidney beans
1 can niblets corn
1 can tomatoes and chilies
1 can diced tomatoes
1 can diced green chilies
1 envelope taco seasoning mix
1 envelope ranch dressing mix
1 lb. shredded chicken or 93% or better lean ground beef

Cook meat and drain fat. Shred if needed. Add all ingredients to crock pot. DO NOT DRAIN CANS. Cook on HIGH for 2 hours OR LOW for 4 hours. Keep on low until serving to keep hot. Garnish with sour cream, shredded cheese, chopped green onions.

Taco Soup #2

2008-01-18T21:08:00.001-06:00

2 pounds 93% or better lean ground beef
2 cups diced onions
2 (15 1/2-ounce) cans pinto beans
1 (15 1/2-ounce) can pink kidney beans
1 (15 1/4-ounce) can whole kernel corn, drained
1 (14 1/2-ounce) can Mexican-style stewed tomatoes
2 (14 1/2-ounce) cans tomatoes with chiles
1 (4.6-ounce) can black olives, drained and sliced, optional
1/2 cup green olives, sliced, optional
1 (1 1/4-ounce) package taco seasoning mix (0 points)
1 (1-ounce) package ranch salad dressing mix (0 points)
ff sour cream, for garnish
grated cheese, for garnish
chopped green onions, for garnish
pickled jalapenos, for garnish

Brown the ground beef and onions in a large skillet; drain any excess fat, then transfer the browned beef and onions to a large slow cooker or a stockpot. Add the beans, corn, tomatoes, green chiles, black olives, green olives, taco seasoning, and ranch dressing mix, and cook in a slow cooker on low for 6 to 8 hours or simmer over low heat for about 1 hour in a pot on the stove. Top with sour cream, cheese, green onions and jalapenos.

Taco Soup

2008-01-18T21:06:00.000-06:00

1 lg onion, chopped
1 pkg taco seasoning mix
2 cups whole kernel corn
1-2 cans broth (chicken, beef, or veggie)
1 can black beans
1 can white or kidney beans
1 can fat-free refried beans
1 can diced tomatoes, (mexican flavor)
1 can diced tomatoes, (any flavor)
1 # 93% lean or better ground beef, chicken pieces, stew beef, or any other lean meat of your choice
(optional)

If using meat, brown well with onion. Bring to a boil, cover & simmer for an hour.

Taco Seasoning Mix

2008-01-18T21:00:00.000-06:00

6 tsp chili powder
5 tsp paprika
4 1/2 tsp cumin
3 tsp onion powder
2 1/2 tsp garlic powder
1/8 to 1/4 tsp cayenne pepper

Combine all ingredients; mix well. Place in a storage container with a tight-fitting lid; seal well. Store in a cool, dry place for up to six months. Makes approximately 1/2 cup. Seven teaspoons of the mix equal a 1.25-ounce package of purchased taco seasoning mix.

Sweet Potato Custard

2008-01-18T20:49:00.000-06:00

1 cup cooked sweet potatoes, mashed
1/2 cup mashed banana (1 medium)
1 cup ff evaporated milk
sweet n' low brown to taste
2 egg yolks, beaten
1/2 tsp salt
1 tbsp splenda
1 tsp ground cinnamon

In a medium-sized bowl, stir together sweet potato and banana. Add milk, blending well. Add sweet n' low brown, egg yolks, and salt, mixing thoroughly. Transfer mixture to a non-stick one quart casserole pan (or lightly oiled pan). Combine splenda and cinnamon; sprinkle over top of sweet potato mixture. Bake in a preheated 300° F oven for 45-50 minutes or until knife inserted near the center comes out clean.

Sweet Potato and Pinto Bean Chili

2008-01-18T20:44:00.000-06:00

2 tbsp healthy oil (or adjust for Core allotment)
2 medium onions, chopped
2 tbsp chili powder
1 tsp ground cumin
1 c vegetable broth
2 medium sweet potatoes, peeled and cubed
1 28-oz can diced tomatoes
2 19-oz cans pinto beans, drained and rinsed (4 c home-cooked beans)
1 tsp salt
1 tsp dried oregano
1/4 tsp cayenne (or less, to taste)
1/2 c chopped fresh cilantro

Heat the oil in a large saucepan. Add the onions and cook over medium until the onions are soft (about 5 minutes). Add the chili powder and cumin and cook for another minute or so. Add the broth and the sweet potatoes, reduce the heat to low and cook, covered, until the potatoes are almost tender (about 10 minutes). Add the tomatoes with all the juice from the can, the beans, salt, oregano and cayenne. Bring to a boil over medium heat, then let simmer until potatoes are completely tender (about 20 minutes). Remove from heat and add the cilantro.

Summer Corn, Bacon and Potato Chowder

2008-01-18T20:38:00.000-06:00

1 medium potato
1 spray cooking spray
1 large onion, chopped
4 pieces corn on the cob, kernels removed with a knife
1 cup sweet red or green pepper, diced
4 oz canadian-style bacon, diced
2 cup ff milk
salt, pepper & hot sauce, to taste

Puncture potato in several places with a fork; microwave on high power until tender, turning over once, about 8 minutes. Allow to cool; peel and mash. Meanwhile, coat a large saucepan with cooking spray. Add onion, corn and red pepper; sauté over medium-high heat, stirring frequently, for 5 minutes. Stir bacon and milk into saucepan; stir in mashed potato and mix well. Season with salt, pepper and hot pepper sauce; stir to combine. Cover and simmer 10 minutes (do not allow to boil).

Summer Berry Sauce

2008-01-18T20:36:00.000-06:00

1/4 cup light orange juice (0 points)
2 tsp cornstarch (0 points)
3 1/2 cups fresh or frozen berries
1/2 cup Splenda

Combine 1 tbsp. of the juice and cornstarch in a small bowl. Stir to dissolve the cornstarch, and set aside. Combine the berries, the remaining juice, and Splenda in a 2 quart pot. Stir to mix well, cover, and bring to a boil over medium-high heat. Reduce the heat to medium-low abd cook, stirring occasionally , for an additional 5-6 minutes. Use a potato masher and mash the berries to a desired consistency. Stir the cornstarch mixture, and add it to the pot. Cook, stirring constantly, for an other minute or two, until mixture is thickened and bubbly. Serve warm over pancakes, french toast, waffles, or use as a topping for ice cream.

Sugar-free Fat-free Sweetened Condensed Milk

2008-01-18T20:34:00.000-06:00

1 1/3 cup nonfat dry milk powder
1/2 cup water
1/2 cup splenda

In glass measuring cup stir together milk powder & water till it's a paste. Cover and microwave on high for 45 seconds or until hot but not boiling. Stir in Splenda. Cover and store in fridge. Chill at least 2 hrs before using. Keeps for 2 weeks and makes 12 oz.

Stuffed Mushrooms

2008-01-18T20:30:00.000-06:00

1 package frozen spinach
12 large mushrooms
salt & pepper, to taste
1/2 cup ff or soy cheese, shredded
canola oil (adjust for Core allotment)

Defrost the spinach and wring out excess water. Place the spinach in a bowl, cover, and cook in the microwave on high for 3 minutes. Remove the mushroom stems, chop the stems, saute them with a little oil. Remove and add to the spinach. Take the mushroom caps and gently saute them in oil for 3-4 minutes. Add seasonings to the spinach and sauteed chopped stems. Mix in shredded cheese. Place caps on plate, stuff each with a spoonful of the spinach mixture.

Spinach Dip

2008-01-18T20:24:00.000-06:00

1 cup ff mayo or miracle whip
1 cup ff sour cream
1 pack frozen chopped spinach
1 packet dry vegetable soup mix

Thaw and drain spinach, mix with other ingredients, let sit in fridge for at least 2 hours before eating. Serve with fresh raw veggies.

Spicy Chicken Casserole

2008-01-18T20:19:00.000-06:00

1 tsp oil (or adjust for Core allotment)
4 4-oz skinned, boned chicken breast halves, cut into 1/2 inch strips
1 cup frozen whole kernel corn, thawed and drained (or canned)
large onion, chopped
large green pepper, chopped
1/2 c tomato sauce
2 1/2 tbsp chili sauce (1/2 pt over entire recipe)
2 tbsp water
1 1/2 tsp minced cilantro
1 tsp chili powder
finely chopped jalapeno, to taste
1/2 c shredded ff cheese

Coat a skillet with cooking spray; add oil. Add chicken, cooking over medium-high heat for about 5 minutes or until lightly browned. 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.

Spaghetti With Tomato-Meat Sauce

2008-01-18T20:15:00.000-06:00

2 tsp canola (or adjust for core allotment)
1 large onion, chopped
4-6 garlic cloves, minced
1 lb uncooked lean ground beef (7% fat or less)
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 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.

Spaghetti Sauce #2

2008-01-18T20:13:00.000-06:00

4-6 cloves garlic, crushed
1 can (28 oz.) crushed tomatoes
1 can (15 oz.) tomato sauce
1/4 tsp oregano leaves
1/2 tsp basil leaves
1/2 tsp splenda

Spray medium saucepan with nonstick spray; heat. Add garlic; cook over medium heat, stirring constantly, until lightly browned, 1-2 minutes. Add crushed tomatoes, tomato sauce, oregano, and basil; stir to combine. Bring to a boil; reduce heat. Let simmer until thickened and flavors are blended, about 15 minutes. Stir in sweetener; let cook 5 minutes longer.

Spaghetti Sauce

2008-01-18T20:10:00.000-06:00

3 cans crushed tomatoes
1 can tomato puree
1 large onion chopped
10 cloves garlic chopped
1 pck mushrooms, stems removed and sliced
1 cup fresh basil thinly sliced

Saute the garlic and onion until translucent. Add mushrooms and saute 1 minute more. Pour crushed tomatoes into pot along with can of puree and reduce heat to a simmer. Season with salt, pepper & fresh basil. The longer it's cooked, the better it is.

Mexican Casserole (crockpot)

2008-01-17T14:57:00.000-06:00

1 1/2 lb. 93% lean or better ground beef
3 tbsp white vinegar
1 tbsp chili powder
1 tsp dried whole oregano
1/4 tsp garlic powder
salt & pepper to taste
1 1/4 cups chopped onion
1 med green pepper, chopped
4 oz canned chopped green chilies, drained (optional)
12 oz canned whole kernel corn, drained
1 cup elbow macaroni, partially cooked, drained and rinsed
2 (14 oz) cans tomatoes with juice, broken up
2 tsp chili powder
1 tsp parsley flakes
1/2 tsp dried whole oregano
2 tsp granulated splenda

Mix first 6 ingredients in bowl. Scramble-fry in nonstick frying pan until browned. Drain. Put onion into 3 1/2 or 5 qt. slow cooker. Add green pepper, green chilies, corn and partially cooked macaroni. Add beef mixture. Stir. Combine remaining 5 ingredients in bowl. Stir well. Pour over top. Stir. Cover. Cook on LOW for 8 hrs. or on HIGH for 4 hrs.

Pineapple Chicken (crockpot)

2008-01-17T14:54:00.000-06:00

4 whole boneless skinless chicken breast, cubed
salt & pepper to taste
20 oz pineapple chucks in juice (count points or drain juice & use water)
2 tbsp dijon mustard
2 tbsp soy sauce
4-5 cloves garlic, chopped
1 large onion, chopped

Season chicken with salt & pepper. Add all ingredients to crock pot. Cook on low 7-9 hours OR on high 3 to 4 hours. Serve over brown rice or whole wheat pasta.

Jambalaya (crockpot)

2008-01-17T14:49:00.000-06:00

1 pound boneless chicken breasts, diced
2 green peppers, chopped
1 medium onion, chopped
4 cloves garlic, minced
14 oz can whole tomatoes, chopped
1/3 can tomato paste
1 can ff beef broth
1 1/2 tsp dried basil
1/2 tsp dried oregano
1 tsp hot sauce (or to taste)
1/2 tsp salt
1 pd shrimp, peeled
4 cups cooked brown rice

Combine all ingredients (except shrimp and rice) in crock pot. Cook on low for 8-10 hours. In the last 15 minutes, add the raw shrimp and cooked rice.

Lasagna (crockpot)

2008-01-17T14:46:00.000-06:00

10 oz. 93% or better lean ground beef
1 c. sliced fresh mushrooms
1 large onion, chopped
4-6 cloves minced garlic
1 (14 oz.) can chopped tomatoes & green chilies with juice
5 oz tomato soup
salt & 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 shredded ff cheddar or ff mozzarella cheese.

Saute meat, onions, mushrooms,garlic and spices until meat is browned. In a bowl, mix tomatoes and juice and tomato soup together. Add about 4 oz. of tomato mixture to bottom of a crock pot. Add a layer of broken lasagna noodles. Add another layer of 1/3 of the meat mixture and cheeses. Continue to layer ending with a layer of sauce. Sprinkle shredded cheese on top. Put on lid and cook on low for 4-6 hrs.

Buffalo Chicken Pot Pie with a cornbread topping

2008-01-17T14:42:00.000-06:00

3 boneless skinless chicken breasts, bite-sized pieces
1 large onion, chopped
4 tsp canola (or adjust for Core allotment)
2 carrots, peeled and chopped
2 cloves garlic, grated
4 tbsp flour (less than 1 point per serving)
2 1/2 cups chicken stock + 4 cups chicken stock
1/4 cup hot sauce
salt & pepper, to taste
3/4 cup coarse cornmeal

Preheat the oven to 375º F.

FILLING:
Heat oil in a large skillet over medium-high heat. Add the chopped chicken chunks and sauté them on both sides until golden brown. Remove chicken chunks from skillet and reserve on a plate. Add the onion, carrot, and garlic to the same skillet and cook, stirring occasionally, until the vegetables are tender, 5-6 minutes. Whisk the chicken stock and hot sauce together, whisk in the flour, and bring it to a boil. Simmer the gravy until thickened, 2-3 minutes. Return the reserved chicken chunks to the skillet with the cooked vegetables and add the gravy, stirring to combine. Transfer everything to a 9x11" casserole dish and set aside while you prepare the topping.

TOPPING:
Mix the dry polenta into 4 cups of chicken stock with the salt. Microwave on High for 6 minutes. Stir. Microwave 4-6 more minutes. Spread the polenta onto the top of the casserole, covering it completely. Bake the pot pie until the polenta is baked through and the filling is hot, 20-30 minutes

Pineapple Chicken with Spaghetti

2008-01-17T14:40:00.000-06:00

8 oz uncooked ww spaghetti, broken in half
1 can (20 ounces) unsweetened pineapple chunks
1 large green pepper, chopped
1 large red pepper, chopped
2 medium carrots, thinly sliced
3 green onions, chopped
3/4 tsp ground ginger or 1 tsp minced fresh ginger root
1 tablespoon canola oil (or adjust for Core allotment)
1 lb boneless skinless chicken breasts, cut into 1-inch pieces
1 garlic clove, minced
4 tsp cornstarch
1/4 cup soy sauce

Cook spaghetti according to package directions; drain. Drain pineapple, reserving juice; set aside. In a large nonstick skillet or wok, stir-fry green pepper, carrots, onions and ginger in oil for 3 minutes. Add chicken and garlic; stir-fry for 5 minutes or until chicken is no longer pink. Add the spaghetti and pineapple; stir-fry for 1 minute. In a small bowl, combine the cornstarch, soy sauce and reserved pineapple juice until smooth; pour over chicken mixture. Bring to a boil; cook and stir for 2 minutes or until thickened.

Buffalo Chicken Lasagna

2008-01-17T14:34:00.000-06:00

*Core plus points for buffalo sauce

2 tbsp canola oil (or adjust for Core allotment)
8 whole-wheat lasagna noodles, uncooked
2 lbs boneless, skinless chicken breasts, cubed or shredded
29 oz can tomato sauce
1 c buffalo wing sauce (points depend on brand used)
1.5 c water
22.5 oz ff ricotta
4 eggs
9 slices soy pepper jack (or use ff mozzarella, shredded)
non-stick cooking spray

Preheat oven to 350*. Heat oil in a large skillet over medium heat. Cook chicken until almost done. Remove from heat; stir in sauces and water. In a small bowl, combine eggs and ricotta. Spray a 9 x 13" baking pan with nonstick cooking spray. Spread a thin layer of tomato sauce/chicken mixture on bottom of pan. Arrange four noodles on top. Spread more sauce, then a layer of ricotta mixture. Add another layer of sauce, repeating sauce - noodle - ricotta process until you end up with sauce on top. Cover and bake for 1 hour and 10 minutes. Uncover and place cheese slices on top. Bake another 15 minutes uncovered. Let stand 10-15 minutes before serving.

Pineapple Pork Stir Fry

2008-01-17T14:30:00.000-06:00

*Core plus points for sweet & sour sauce

16 oz lean pork tenderloin
1 small apple, chopped
1 small zucchini, sliced
1/2 red onion, chopped
1 c canned pineapple, drained, chopped
1/2 red bell pepper, chopped
1 clove garlic, diced
1/4 c sweet and sour sauce (points depend on brand used)
cooking spray (or healthy oil, & adjust to Core allotment)
brown rice, for serving

Cook rice according to package directions. Slice tenderloin into thin strips. Spray a nonstick skillet with cooking spray (or use healthy oil) and cook tenderloin until evenly browned on both sides. Remove. Spray again and saute fruits and vegetables until crisp-tender. Add pork and sweet and sour sauce. Stir fry for 1-2 minutes until fully coated and pork is cooked through.

Serve over rice.

Smothered Chicken and Barley

2008-01-16T20:23:00.000-06:00

1 tsp ground cumin
3/4 tsp chili powder
1/2 tsp salt
1/2 tsp ground cinnamon
1/8 tsp garlic powder
1/8 tsp ground red pepper
6 (4-oz) chicken thighs,skinned
or 3 chicken breasts, cut into large nugget size pieces
1/2 tsp olive or canola oil (or adjust for Core allotment)
cooking spray
1.5 c chopped onion
1 c chopped red bell pepper
1 tbsp low-sodium soy sauce
3.5 c chicken broth (two cans)
1-1/4 c uncooked pearl barley
1 (14.5-oz) can diced tomatoes -- drained
6 tbsp chopped green onions (optional)

Combine the first 7 ingredients in a small bowl, and rub chicken with half of spice mixture. Heat oil in a large nonstick skillet coated with cooking spray over medium-high heat. Add chicken; cook 1 minute on each side or until chicken is browned. Remove the chicken from the skillet. Recoat skillet with cooking spray; add chopped onion, bell pepper, and soy sauce. 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 and barley tender. Sprinkle with green onions if desired.

Skippie’s Prize Winning Chili (crockpot)

2008-01-16T20:20:00.000-06:00

canola oil (adjust for Core allotment)
1 large onion, diced
1 green pepper, diced
4-5 cloves garlic, minced
2 lbs lean ground beef (or turkey)
14 oz jar diced green chilies
2 large cans peeled tomatoes
15 oz can tomato paste
1 large can pinto beans, drained
16 oz can dark red kidney beans, drained
1 large jar hot salsa
1 jalapeno pepper, seeded and chopped
To taste:
Chili powder
Ground pepper
Ground cumin
Ground coriander seed
Louisiana hot sauce

In large skillet, sauté onion, green pepper, and garlic in oil. Add meat and brown, drain well. Put this and all other ingredients in crockpot, cook on low 8-13 hours. Season to taste.

Skillet Chicken Florentine

2008-01-16T20:16:00.000-06:00

canola oil (adjust for Core allotment)
3 boneless skinless chicken breasts
1 pkg frozen chopped spinach (thawed)
garlic, minced (to taste)
1/4 c ff evaporated milk
1/4 c grated ff parmesan cheese

Warm oil in skillet and brown chicken over medium heat until just browned. Remove chicken. Add spinach and garlic and stir for 2-3 minutes. Stir in the milk and cheese and spread mixture evenly over bottom of skillet. Place chicken breasts on top, cover, turn to low and let simmer for 15 minutes. Serve chicken breasts with spinach on top.

Shrimp Pasta Salad

2008-01-16T20:14:00.000-06:00

4 c cooked small ww pasta shells
1 lb cooked large shrimp, peeled and cut into thirds
1 c frozen peas
1/2 c chopped green onions
1 c ff plain yogurt
1 c ff mayo
1/4 c lemon juice
2 tbsp snipped fresh dill
salt & pepper, to taste

In a large bowl, combine the pasta, shrimp, peas, onions, and parsley. In a small bowl, combine the yogurt, mayonnaise, lemon juice, dill, salt and pepper. Pour over the pasta mixture and toss gently. Cover and refrigerate for at least 2 hours before serving.

Shrimp Lemon Pepper Linguini

2008-01-16T20:00:00.000-06:00

1 (8 oz) package whole wheat linguine pasta
1 tbsp olive oil (or adjust for Core allotment)
6 cloves garlic, minced
1/2 c chicken broth
1 lemon, juiced
1/2 teaspoon lemon zest
1 pound fresh shrimp, peeled and deveined
1 tbsp chopped fresh basil
salt & pepper, to taste

Bring a large pot of lightly salted water to a boil. Add linguine, and cook for 9 to 13 minutes or until al dente; drain. Heat oil in a large saucepan over medium heat, and saute garlic about 1 minute. Mix in chicken broth, lemon juice, lemon zest, salt, and pepper. Reduce heat, and simmer until liquid is reduced by about 1/2. Mix shrimp and basil into the saucepan. Cook 2 to 3 minutes, until shrimp is opaque. Stir in the cooked linguine, and continue cooking 2 minutes, until well coated.

Shrimp Fried Rice

2008-01-16T19:54:00.000-06:00

4 tsp canola oil, or adjust for Core allotment
4-5 cloves garlic, chopped
large onion, sliced
1 c cooked brown rice
1/4 c low sodium soy sauce
1 egg, beaten
1/2 c snow peas cooked, sliced in half
1 c cooked shrimp, sliced in half or grilled chicken

Heat oil in skillet. Saute onion & garlic until clear. Add rice, soy sauce, & egg. Stir till egg is cooked, mix in shrimp & peas and cook an additional 2 minutes.

Shrimp Couscous Jambalaya

2008-01-16T19:51:00.000-06:00

1 pound shrimp, coarsely chopped
2 chicken breast halves, coarsely chopped
1 tablespoon olive oil (or adjust for Core allotment)
1/2 cup chopped onion
1/2 cup chopped green pepper
2 tablespoons minced garlic
2 tomatoes, peeled and chopped (or 2 tbsp of tomato sauce)
1 tsp worcestershire sauce
2 tsp hot pepper sauce
1.5 cup chicken stock
salt & pepper, to taste
1 1/2 cups uncooked couscous

Combine shrimp, chicken and creole seasoning in bowl. Heat oil in large skillet. Add shrimp and chicken and cook 1 minute. add onions, peppers, and garlic and cook 1 minute or till done. Stir in tomatoes, bay leaves, worchestershire, hot sauce, stock , salt and pepper and bring to a boil. Cook for 10 minutes. Add couscous and turn off heat. Cover skillet and let sit 5 minutes. Serve immediately.

Shrimp Couscous

2008-01-16T19:49:00.000-06:00

1 onion, chopped
2 garlic cloves
2 tsp olive oil (or adjust for Core allotment)
1 zucchini, chopped
1-1/2 cups chicken broth
1 tsp thyme
1 pound shrimp, peeled & deveined
1 cup couscous
salt & pepper, to taste

Saute onion and garlic in 2 tsp of olive oil, until soft. Add zucchini and saute 1 minute or so. Add chicken broth, thyme, red pepper & shrimp and bring to boil. Add couscous; remove from heat, cover and fluff after 5 minutes or when fluid is absorbed.

Shrimp & Corn Chowder

2008-01-16T19:44:00.000-06:00

1 tbsp olive oil (or adjust for core allotment)
1 large yellow onion, chopped
4-5 cloves garlic, finely chopped
1.5 lbs potatoes, diced small
3 c corn (from 6 fresh ears, or 16 oz frozen)
14 oz canned ff evaporated milk
2 tsp sf coconut davinci (can omit)
2 c chicken broth
1 tsp ground cumin
1 tsp ground coriander
1/2 lb medium shrimp, peeled and deveined
salt & pepper, to taste

Heat the oil in a large saucepan/stockpot over medium heat. Add the onion and cook until softened, about 3 minutes. Add the garlic, potatoes, and corn, and stir to coat. Add the sf coconut syrup to the milk, then add the milk, broth, cumin, coriander, salt and pepper to pot. Bring to a boil. Reduce heat and simmer until the potatoes are tender, about 15 minutes. Add the shrimp and simmer until pink and cooked through, about 3 minutes. Ladle the soup into individual bowls.

*If you like a thicker, creamier chowder, then prior to adding the shrimp, puree half of the recipe, and return the puree to the pot.

Shells and Crab Carbonara

2008-01-16T19:40:00.000-06:00

1.25 c ff evaporated milk
1 egg
1/8 tsp ground white pepper
pinch ground nutmeg
8 oz uncooked whole-wheat penne or seashell pasta
1 c frozen peas (unthawed)
1 tsp minced garlic
1 tbsp dry chicken broth
1 c sliced fresh mushrooms
2 cans (6 oz each) crabmeat, drained
1/2 c grated or shredded ff or soy parmesan cheese, divided

Combine the evaporated milk, egg, white pepper, and nutmeg in a small bowl and stir to mix well. Set aside. Cook pasta according to package directions. One minute before the pasta is done, add the peas. Drain well, return to pot, and cover to keep warm. Coat a large nonstick skillet with cooking spray and preheat over medium-high heat. Add the garlic, broth, and mushrooms; cook, stirring frequently, for a couple of minutes or until the mushrooms are tender. (Do not brown the mushrooms.) Reduce the heat under the skillet to medium-low and add the pasta mixture and the crabmeat. Slowly pour the evaporated milk mixture over the pasta. Toss gently for a minute or two, or until the sauce thickens slightly. Add a little more evaporated milk if the sauce seems too dry. Remove the skillet from the heat and toss in half of the parmesan cheese. Serve hot, topping each serving with a tbsp of the remaining parmesan cheese.

Scalloped Corn

2008-01-16T19:36:00.000-06:00

2 c corn
2 beaten eggs
1/2 tsp salt
1/4 c diced green bell pepper
3/4 c ff evaporated milk
1/4 tsp fresh cracked pepper

Preheat oven to 350*. Mix all ingredients together and pour into a 1.5 qt casserole dish that has been sprayed with Pam. Bake 45 minutes, or until top is firm and a knife inserted in the middle comes out clean.

Add diced, seeded jalapenos for some kick.

Saturday Night Vidalia Onions

2008-01-16T19:33:00.000-06:00

These taste remarkably similar to French onion soup.

4 large vidalia onions
4 beef bouillon cubes
4 tsp olive oil (or adjust for Core allotment) (drizzle in each onion)
freshly ground black pepper

Prepare a fire in a charcoal grill or preheat oven to 350 degrees. Trim and slice from the top off each onion, and peel the onion without cutting off the root end. Using a potato peeler, cut a small cone shaped section from the center of the onion. Cut the onion into quarters from the top down stopping within a 1/2-inch of the root end. Place a bouillon cube in the center of each onion, drizzle 1 tsp of olive oil between the sections of each onion, and sprinkle with pepper. Wrap each onion in heavy duty foil and place the onions directly onto the hot coals. Cook the onions for 45 minutes, turning every so often. To serve, place each onion in individual bowl because the onions will produce a lot of broth, which tastes like french onion soup.

Sassy Black Bean Soup

2008-01-16T19:30:00.000-06:00

1 tbsp olive oil (or adjust for core allotment)
1 large chopped onion
4-5 garlic cloves, minced
2 cans black beans
1 can corn
1 can chopped tomatoes
1 can chicken broth
1/2 c picante sauce or salsa
1/4 c water
1 tsp ground cumin
2 tbsp lime juice
chopped cilantro (optional)

Heat oil in a large saucepan over med. heat, add onion & garlic; saute 5 minutes or until tender. Stir in beans and next 5 ingredients, bring to a boil; reduce heat and simmer, uncovered for 15 minutes. Remove from heat, stir in lime juice.

Salsa Corn Chicken

2008-01-16T19:25:00.000-06:00

1 lb boneless skinless chicken breast

2 c salsa

2 cans (or 1 bag frozen) corn

1 can black beans, drained

1 c diced red and green peppers

ff sour cream, to taste

salt & pepper, to taste

1 tbsp corn starch (0 points)

Cut chicken into 1 inch chunks, brown until cooked through, salt and pepper to taste. Add corn, salsa, black beans and peppers and cook until hot. Mix corn starch with a little COLD water & add to pot. Stir until thickened. Serve with sour cream on top. Can also sprinkle with a little ff cheddar cheese.

Salisbury Steak

2008-01-16T19:20:00.000-06:00

1 pound lean ground beef (93% or better)
lg onion, chopped fine
4-5 cloves garlic, crushed
2 tsp canola (or adjust for Core allotment)
1 cup mushrooms
14 1/2 oz canned beef broth
1 tbsp corn starch (0 points)
salt & pepper, to taste

In a large bowl, combine ground beef, onion, garlic, salt and pepper; mix well and shape mixture into four 1/4-inch-thick patties. Heat oil in a large skillet over medium-high heat. Add patties and cook until browned, about 3 minutes per side; remove from skillet and drain on
paper towels. To the same skillet, over medium-high heat, add mushrooms and cook until tender and releasing juices, about 3 minutes. Add corn starch to a little bit of COLD water, then add to pot with broth. Bring to a simmer, stirring constantly. Return patties to pan and simmer 2 minutes, until sauce thickens and patties are cooked through.

Rosemary Shrimp Scampi Skewers

2008-01-16T19:17:00.000-06:00

2 tsp fresh lemon juice
1 tsp olive oil
1 garlic clove, minced
18 large shrimp, peeled and deveined (about 3/4 pound)
6 (6-inch) rosemary sprigs
cooking spray
salt & pepper to taste
lemon wedges (optional)

Combine first 6 ingredients in a zip-top plastic bag. Add shrimp to bag; seal and shake to coat. Marinate in refrigerator 30 minutes, turning bag occasionally. Working with 1 rosemary sprig at a time, hold leafy end of sprig in 1 hand. Strip leaves off sprig with other hand, leaving 1/2 inch of leaves attached to leafy end of sprig. Repeat procedure with remaining rosemary sprigs to make 6 rosemary skewers. Thread 3 shrimp onto each rosemary skewer.

Heat a grill pan over medium-high heat. Coat both sides of shrimp skewers with cooking spray. Arrange 3 skewers on pan; cook 2 minutes on each side or until shrimp are done. Remove from pan; keep warm. Repeat procedure with remaining skewers. Serve with lemon wedges, if desired.

Roasted Chickpeas

2008-01-16T19:10:00.000-06:00

2 c canned chickpeas, drained
1/4 tsp garlic powder
1/8 tsp cayenne pepper
Salt to taste

Preheat oven to 375. Spray cookie sheet (with sides to prevent chickpeas from rolling off) with butter spray or olive oil spray. Spread chickpeas on pan in a single layer and sprinkle with the remaining ingredients. Bake 50-60 minutes until golden and crispy, shaking the pan every 15 minutes to prevent scorching. If the chickpeas aren't crispy enough for you, simply bake them a little longer. If they're starting to get too brown, turn the temperature down a little. Allow to cool completely before storing.

Roast Chicken with Garlic and Potatoes

2008-01-16T19:06:00.000-06:00

3 pounds chicken, cut up

1 pound potatoes, cubed
garlic, chopped (to taste)
onion, chopped (to taste)
1/2 pound baby carrots quartered
2 sprigs fresh rosemary
salt & pepper to taste
4 tsp canola (or adjust for Core allotment)

Preheat the oven to 465 degrees. Spray large roasting pan with nonstick spray. Combine the chicken, potatoes, garlic, carrots, rosemary, salt and pepper in the pan. Add the oil and toss to coat. Bake, stirring occasionally, until the vegetables are tender and the chicken is cooked through, 50 minutes.

Rice-a-Roni

2008-01-16T19:00:00.000-06:00

1 tbsp olive oil (or adjust for core oil allotment)
4 oz whole wheat spaghetti, uncooked and broken into small pieces
1 c instant brown rice, uncooked
1 small onion, chopped
1 clove garlic, chopped fine
1 can ff vegetable or chicken broth, plus water to make 2 cups total
salt & pepper to taste

Put oil in pot on medium heat. Add onion, celery and garlic, saute until vegetables begin to soften. Add pasta pieces, sauté until pasta begins to brown. Add rice, parsley, salt and pepper, broth and water. Stir and bring to a boil. Cook for 5 minutes. Turn off heat, cover and let stand for 10 minutes until liquid is absorbed. Fluff with a fork and serve.

Red Beans and Barley (crockpot)

2008-01-16T18:56:00.000-06:00

1 c uncooked barley, rinsed (use long-cooking variety; not pearled barley)
1 small onion(s), finely chopped
1 medium garlic clove(s), minced
15 oz canned kidney beans, drained and rinsed
28 oz canned crushed tomatoes
2 piece bay leaf
3 c ff chicken broth, or vegetable broth
salt & pepper to taste

Place all ingredients in order listed in a 5-quart slow cooker. Do not stir. Cook on low 4-6 hours.

Basic Quinoa

2008-01-16T18:52:00.000-06:00

1/4 cup quinoa (WELL RINSED)
3/8 cup water

Boil covered 7-8 min (3-5 longer if you double or triple the amount), let sit to steam a few minutes & eat.

*Add any ingredients you like (same as couscous)

Quick Basic Marinara

2008-01-16T18:49:00.000-06:00

1 tsp minced fresh garlic
cooking spray
1 can (6 oz) tomato paste
1 c water
1 can (8 oz) tomato sauce
1 tsp Italian seasoning
1/2 tsp oregano
garlic powder, to taste
1/2 tsp sugar (or Splenda)

Spray medium saucepan with nonstick spray; heat. Add garlic; cook over medium heat, stirring constantly, 1-2 minutes. Add tomato paste, water, tomato sauce, oregano, Italian seasoning, and sugar; stir to combine. Bring to a boil; reduce heat. Let simmer until thickened and flavors are blended, about 20 minutes. Taste after 5 minutes and add garlic powder if you like it garlicky.

Pumpkin Pie Pudding

2008-01-16T18:47:00.000-06:00

1 3/4 c cold skim milk
1/2 c canned pumpkin
1 (1 oz) package sf/ff instant vanilla pudding mix
1/2 tsp pumpkin pie spice

Stir milk and instant pudding together until smooth. Stir in pumpkin and pumpkin pie spice until smooth. Chill & serve.

Pumpkin Custard

2008-01-16T18:44:00.000-06:00

1/3 c splenda
2 tbsp water
2 c ff milk
1/2 tsp ground cinnamon
1/2 tsp pumpkin spice
sweet n' low brown (to taste)
4 large egg(s)
2 medium egg white(s)
2/3 cup canned pumpkin, solid-packed
1 tsp vanilla extract

Preheat the oven to 350°F. Arrange eight 6-ounce custard cups in a large roasting pan. Combine the splenda and water in a saucepan; bring to a boil. Cook, without stirring, until the splenda turns a light caramel color, about 5 minutes. Cook until the mixture is a dark caramel color, about three minutes more. Set aside.

Combine the milk, cinnamon & pumpkin spice in a saucepan and bring to a boil. Cook, stirring occasionally, 2 minutes. Whisk the sweet n' low brown, eggs and egg whites in a large bowl. Whisk the hot milk mixture into the egg mixture. Stir in the pumpkin and vanilla. Ladle the mixture into the custard cups.

Place the roasting pan in the oven, then pour enough hot water into the pan to come halfway up the sides of the custard cups. Bake until toothpick inserted in the center of the custards comes out clean, about 30 minutes. Remove the cups from the roasting pan and cool on a rack. Cover and refrigerate at least 4 hours before serving.

Pumpkin Chili Mexicana

2008-01-16T18:41:00.000-06:00

2 tbsp canola oil (or adjust for core allotment)
1/2 c chopped onion
1 c chopped red bell pepper
1 clove garlic, finely chopped
1 lb lean ground turkey or other core ground meat
2 (14.5 oz) cans diced tomatoes, undrained
1 (15 oz) can pumpkin
1 (15 oz) can tomato sauce
1 can (15.25 oz) kidney beans, drained
1 can (4 oz) diced green chiles
1/2 c whole kernel corn
1 tbsp chili powder
1 tsp ground cumin
salt & red pepper to taste

Heat oil in a large Dutch oven over medium-high heat. Add onion, bell pepper and garlic; cook, stirring frequently, for 5 to 7 minutes until tender. Add ground meat; cook until browned. Drain. Add tomatoes with juice, pumpkin, tomato sauce, beans, chiles, corn, chili powder, cumin, salt and pepper. Bring to a boil. Reduce heat to low. Cover; cook, stirring occasionally, for 30 minutes.

Serves 6

Pumpkin Caramel Banana Oatmeal

2008-01-16T18:37:00.000-06:00

1/2 c oats
1 c skim milk
1 pkt splenda
1 tsp sf maple syrup (0 points)
2 tsp sf caramel syrup (0 points)

Take 1/2 cup quick-cooking rolled oats and mix with 1 cup skim milk, one packet splenda, 1 tsp sf maple syrup, and 2 tsp sf caramel syrup. Cook oatmeal in microwave for 1 min 45 seconds. Stir and add 1/2 cup canned pumpkin, mixing well. Cook for another 45 seconds. Chop one banana and add to top of oatmeal. Cook for 30-45 seconds until bananas are slightly melted.

Potato & Garlic Soup

2008-01-16T18:33:00.000-06:00

2 tsp + 1tbsp olive oil (or adjust for Core allotment)
1 c chopped onions
4 c broth of your choice
2 lbs potatoes, peeled and cut into 1/2 inch pieces
6 cloves garlic, crushed
1 bay leaf
2 tsp. minced fresh thyme (or 3/4 tsp dried)

Heat olive oil in 4 qt. pot over medium heat. Saute onion about 8-10 min. Add rest of ingedients except thyme. Bring to boil, reduce heat, cover and simmer about 20 min. Discard bay leaf. Coarsely puree soup (can use an immersion blender.) Leave some large chunks. Season to taste with salt & pepper. Sprinkle with thyme and heat through again.

Pot of Pizza

2008-01-16T18:26:00.000-06:00

8 oz extra lean ground beef or turkey
1/2 c chopped onion
1/2 c chopped green pepper
1/2 c (one 2.5 oz jar) sliced mushrooms, drained (or use fresh)
1 3/4 c (one 15-oz can) Tomato Sauce
1 tsp Italian Seasoning
1 tsp pourable Splenda
3 c cooked whole wheat noodles, rinsed and drained
1/4 c shredded fat free or soy Cheddar cheese
1/4 c shredded fat free or soy Mozzarella cheese

In a large skillet, sprayed with olive-oil-flavored cooking spray, brown meat, onion and green pepper. Stir in mushrooms, tomato sauce, Italian seasoning and Splenda. Pour mixture into a slow cooker sprayed with butter-flavored cooking spray. Spread noodles over meat mixture. Layer cheddar and mozzarella cheeses evenly over the top. Cover and cook on LOW for 6-8 hours. Mix well before serving Serves 6 (1 cup)

Pork Chops with Dijon Cream Sauce

2007-10-27T15:18:00.000-05:00

4 boneless center-cut pork loin chops (1/2 inch thick)
1 tbsp extra-virgin olive oil (or adjust for Core allotment)
salt and pepper to taste
1/3 c ff chicken broth
1-1/2 tbsp Dijon mustard
1/3 c ff evaporated milk

Trim fat from chops. Sprinkle both side of chops evenly with salt and pepper. Place the olive oil in a large nonstick skillet. Place over medium-high heat until hot. Add chops to skillet and cook 3 to 4 minutes on each side or until browned. Remove chops from skillet and keep warm. Add broth to skillet, stirring to loosen browned bits. Combine mustard and evaporated milk: add to skillet. Reduce heat and simmer 7 minutes or until sauce is thickened slightly. Spoon sauce over chops.

Polenta Fries

2007-10-27T15:16:00.000-05:00

2 c chicken broth
1 c cornmeal

Boil chicken broth, mix with cornmeal (use a whisk!). Spread mixture into a greased (use pam) 8x8 pan & let set. When firm, cut into strips and place on a sprayed cookie sheet. Sprinkle w/ seasoning. Broil them until crisp and golden, watching carefully & flipping as needed.

Pizza Crust

2007-10-27T15:04:00.000-05:00

Microwave together for 1 minute:
1/4 c cornmeal
1/2 c warm water

Add in:
1 c oatmeal
1/2 c warm water
sprinkle 2 tsp yeast
1/2 tsp salt
1 tsp Splenda

Let it sit for 10 minutes or until cornmeal is cooled. Add in spices (garlic powder, Italian seasoning, oregano, basil, hot sauce) Mix well with your hands (it will be warm and sticky so use wet hands). Spread it out thinly (with very wet hands) in a large circle (spray the pan first or spread olive oil on pan) and baked at 450 for about 15 minutes. Flip over, bake another 15 minutes. Flip over and bake another 10 minutes, then add your toppings (use your imagination... lots of veggies, canadian bacon, ff cheese), and bake until cheese is melted.

Pineapple Upside-Down Cake Oatmeal

2007-10-27T14:59:00.000-05:00

crushed pineapple
cooked oatmeal
sf caramel syrup
vanilla
splenda

Saute the pineapple, vanilla, splenda and SF caramel syrup in a pan sprayed with butter flavored pam. Let the pineapple caramelize and then pour in the oatmeal (already prepared) to mix and heat.

Pina Colada Yogurt

2007-10-27T14:56:00.000-05:00

1 very ripe banana, mashed
1/3-1/2 large can of crushed pineapple
1 c plain nonfat yogurt
a dash of vanilla extract
a dash of coconut extract
splenda to taste

Blend all ingredients. Serve immediately or refrigerate for later.

Pina Colada Dip

2007-10-27T14:53:00.000-05:00

2 (8 ounce) cartons plain ff yogurt
1 (4 ounce) package sf/ff vanilla pudding mix
1/2 c crushed pineapple, drained
1 tsp coconut extract
1 tsp rum extract
1 c frozen whipped topping, thawed (0 points over recipe)
fresh fruit, cut into bite-size pieces (such as pineapple, apple, mandarin orange, strawberries, grapes, etc.)

In medium bowl, blend yogurt and pudding mix; stir in pineapple and extracts. Fold in whipped topping. Cover. Refrigerate until serving time. Serve with fresh fruit

Pepper Steak

2007-10-27T14:51:00.001-05:00

1 lb. flank steak sliced into "fajita" type strips
1 tbsp olive oil (or adjust for Core allotment)
1 clove garlic
1/2 tsp pepper
1 large onion sliced into rings
3 small peppers (yellow, red, green - you pick) sliced in strips
1/4 cup low-sodium soy sauce
1/2 tsp splenda
1 beef boullion
1/2 cup hot water for boullion
1 tbsp cornstarch (0 points)

Saute the meat, peppers and onions with the oil. Add the rest of the ingredients. lower heat and simmer. Serve over brown rice.

Penne with Spinach, Feta and Olives

2007-10-27T14:50:00.000-05:00

2 tbsp extra-virgin olive oil (or adjust for Core allotment)
1 tbsp balsamic vinegar
3 garlic cloves, crushed
6 c hot cooked whole wheat penne (about 12 ounces uncooked tube-shaped pasta)
2 c chopped spinach
1/4 c chopped pitted kalamata olives
3/4 c (3 ounces) crumbled FF feta cheese

Combine first 3 ingredients in a large bowl. Add pasta, spinach, olives, capers, and cheese; toss well.

Peaches and Cream Breakfast Casserole

2007-10-27T14:48:00.000-05:00

1 1/2 c rolled oats
1 1/2 c thinly sliced peaches, peeled
1/4 c Splenda
3 c skim milk
2 egg whites
2 tsp vanilla extract
1/4 tsp almond extract

Spray an 8-inch square baking pan with nonstick cooking spray. In a large bowl, combine oats, peaches, and Splenda. In another bowl, combine remaining ingredients. Beat with fork or wire whisk until blended. Add to oat mixture, mixing well. Place mixture in prepared pan. Bake uncovered, 50 minutes, at 350 degrees.

Pasta e Fagioli

2007-10-27T14:43:00.000-05:00

1 lb lean ground beef
1 (29 oz) can diced tomatoes
2 (14 oz) cans Great Northern beans, undrained
1 (14 oz) can chopped spinach, drained
2 (14.5 oz) cans chicken broth
1 (8 oz) can tomato sauce
3 c water
1 tbsp minced garlic
1 tbsp dried parsley
1 tsp garlic powder
1.5 tsp salt
1/2 tsp ground black pepper
1/2 tsp dried basil
1/2 lb whole-wheat seashell or small, shaped pasta
grated or shredded soy or ff parmesan (optional)

In a large stockpot, brown beef. Add diced tomatoes, beans, spinach, chicken broth, tomato sauce, water, garlic, parsley, garlic powder, salt, pepper and basil. Bring to a boil; reduce heat and let simmer, covered, for 40 minutes. Add pasta and cook uncovered until pasta is tender (approximately 10 minutes). Ladle soup into individual serving bowls. Top with ff cheese, if desired.

Serves 6-8

Oyster Dressing

2007-10-27T14:42:00.000-05:00

2 tsp healthy oil (or pam)
1 c chopped onion
4 green onions, chopped
5 cups barley
salt and pepper, to taste
2 large eggs, lightly beaten
1 pint shucked oysters, drained, reserve 1/2 cup liquid

Preheat oven to 350°. Sauté onions and celery in the oil until tender, not browned. Add barley; mix in sautéed onions, salt and pepper. Add beaten eggs and toss more; moisten with the oyster liquid until moist but not soggy.

Gently stir in the oysters. Pat the mixture into a large lightly buttered rectangular baking pan (it should make a 1-inch layer in the pan). Spray the top lightly with Pam. Bake about 45 minutes, until golden brown and set in the center

Oven Fried Fish

2007-10-27T14:39:00.001-05:00

1 lb of white fish (cod, flounder, catfish, tilapia, etc)
2 c plain yellow cornmeal
1/4 tsp salt
1/4 tsp black pepper
1/4 tsp dried parsley
1/4 tsp cayenne pepper
2 eggs, lightly beaten

Preheat oven to 350*. Spray a cookie sheet with Pam. Place the beaten eggs in a shallow dish. Mix the dry ingredients and place in a shallow dish. Dip the fish in the eggs, then in the cornmeal mixture. Bake at 350 until done, about 15 minutes depending on thickness.

Oven Baked Fried Chicken

2007-10-27T14:37:00.000-05:00

Cooking spray
2/3 c instant oats
1 tsp garlic powder
1 tsp onion powder
1 tsp mustard powder
1 tsp paprika
1 tsp dried oregano
1/2 tsp dried thyme
1/2 tsp salt
1/2 tsp ground black pepper
4 (4-ounce) boneless skinless chicken breast halves
2 tbps Dijon mustard

Preheat oven to 400 degrees F. Coat a large baking sheet with cooking spray. In a resealable plastic bag or shallow dish, combine oats, garlic powder, onion powder, mustard powder, paprika, oregano, thyme, salt, and pepper. Mix well and set aside. Brush each chicken breast with Dijon mustard. Add chicken to oat mixture with tongs and turn to coat both sides. Transfer chicken to prepared baking sheet and spray with cooking spray. Bake 30 minutes, until golden brown and cooked through.

Onion Rings

2007-10-27T14:31:00.000-05:00

3 tbsp plain dry bread crumbs (optional 1 pt)

1/3 c yellow cornmeal
1 1/2 tsp chili powder
1/8 to 1/4 tsp ground red pepper
1/8 tsp salt
1 tsp water
2 medium onions (about 10 oz), sliced 3/8 inch thick
2 egg whites (or whole eggs)

Preheat oven to 450°F. Spray large nonstick baking sheet with nonstick cooking spray; set aside. Combine bread crumbs, cornmeal, chili powder, ground red pepper and salt in medium shallow dish; mix well. Stir in butter and water. Separate onion slices into rings. Place egg whites in large bowl; beat lightly. Add onions; toss lightly to coat evenly. Transfer to bread crumb mixture; toss to coat evenly. Place in single layer on prepared baking sheet. Bake 12 to 15 minutes or until onions are tender and coating is crisp.

Balsamic Pork Chops w/ Mushroom & Onions

2007-10-01T13:30:00.000-05:00

4-6 lean pork chops, seasoned to taste
1 large onion, cut in rings
4-5 cloves garlic, chopped
1 cup of mushroom (or more)
1/2 cup balsamic vinegar
cooking spray or oil

Spray large frying pan (or use healthy oil) & preheat. Season pork chops to taste (I use salt, garlic powder & cayenne pepper). Brown well on both sides over medium heat until cooked through (about 5-7 minutes per side depending on size of chops - do not overcook). Remove from pan. Add onion rings, garlic & mushroom to pan & cook for 3-5 minutes, until softened. Return pork chops to pan and stir in balsamic vinegar. Cook for about 2 more minutes, stirring to coat chops & veggies.

Cabbage Casserole Stuffed Peppers

2007-09-05T21:59:00.001-05:00

1/2 lb ground turkey (or lean ground beef), seasoned
1/2 c (raw) instant brown rice
3/4 c ff chicken broth
1 lg onion, chopped
1 tbsp garlic, chopped (or more to taste)
1 c rotel tomatoes
1/2 c tomato paste
1 c fresh mushroom, sliced
2 c cabbage, cut in shreds
4-5 bell peppers, top & insides removed

Microwave instant brown rice with ff chicken broth in sprayed, covered dish for about 8 minutes (depending on your microwave) & set aside. Steam bell peppers for about 10 minutes & set aside. Brown seasoned ground turkey (or beef) & onion in healthy oil (or Pam spray). Next, add garlic, mushroom, cabbage, rotel & tomato paste. Cook down, adding a little water as needed until cabbage is tender. Stir in cooked rice & let set a few minutes. Stuff mixture into steamed peppers & bake at 375 degrees for about 20 minutes.

*This ends up having much more veggies than meat & rice. If you like it the other way around, you could always double up the meat & rice.

Tamale Pie #2

2007-09-02T20:26:00.000-05:00

3/4 c cornmeal
1 1/2 c skim milk
1 large egg, beaten
1 lb 93% or better ground beef, browned and drained
1 1/4 oz chili or taco seasoning mix
16 oz can rotel tomatoes
16 oz can corn, drained
16 oz can kidney beans, drained
16 oz can black beans
1 c ff shredded cheddar cheese

In a large mixing bowl, combine cornmeal, milk and egg. Stir in meat, chili seasoning mix, tomatoes, beans and corn until well blended. Pour into sprayed casserole dish & bake for 35-45 minutes at 350 degrees (until firm). Sprinkle with cheese & bake another 5 minutes.

Blue Suede Cow

2007-08-29T19:44:00.000-05:00

*Core plus 1 point (or omit pb2)

3 tbsp cream of wheat
2 tbsp pb2 (1 point)
1/2 c water
1 c skim milk
1 egg, beaten
cinnamon
1/2 banana
splenda, to taste
2 tsp sf vanilla davinci
2 tsp canola

Chop banana, sprinkle with cinnamon & saute in canola oil (can omit oil & use Pam if you prefer). Add water & skim and bring to a boil. Carefully pour a little of the liquid into the beaten egg to temper, then add it to the pot. Lower heat & stir continuously (a whisk works best). Slowly add the cream of wheat & pb2 powder and continue to stir for a couple of minutes until it thickens. Add splenda & vanilla and stir well.

Makes 1 large serving or split in 2 & have a side of fruit with it.

*Stirring continuously keeps the egg from cooking/curdling.

Skillet Lasagna

2007-08-27T19:58:00.000-05:00

1 lb 93% lean ground beef
onion, chopped
minced garlic
1-1/2 c diced tomatoes, undrained
1 1/4 cups water
1 sm can tomato sauce
1 tbsp dried parsley flakes
1 tsp dried basil leaves
1 tsp dried oregano leaves
salt & pepper to taste
2-1/2 c whole wheat bow tie pasta, uncooked
1 c ff cottage cheese
1/4 c grated ff parmesan cheese
optional: shredded ff mozzarella cheese

In large skillet, brown beef with onions and garlic. Add tomatoes, water, tomato sauce, parsley, basil, oregano, and salt. Mix well. Stir in uncooked pasta. Bring to a boil, stirring occasionally. Reduce heat; cover, simmer for 20 minutes or until pasta is tender, stirring once. Combine cottage and parmesan cheese & pass through food processor or blender for a bit. Sprinkle in basil and pepper to taste if desired. Drop cheese mixture by rounded tablespoons onto pasta mixture. Cover and cook for 5 minutes. Sprinkle with shredded mozzarella, if desired

Caramel Mocha Latte

2007-08-20T10:47:00.001-05:00

4 oz strong coffee or expresso
8 oz warmed skim milk
1 tsp sf caramel davinci
1 tsp cocoa powder (0 points)
a touch of cinnamon
splenda, to taste

*If you have a frother, whisk away! If not, just add all ingredients & drink.

Custard Oatmeal

2007-08-18T09:25:00.000-05:00

1/2 oatmeal
1/2 c water
1/2 c skim
1 egg, beaten
1 tsp sf vanilla
splenda, to taste

Add water & skim to a nonstick saucepan & bring to a boil. Pour a little of the hot liquid into a beaten egg to temper, then add to the pot. Add oats, stirring constantly. Continuous stirring prevents the egg from scrambling/curdling. Lower heat & continue stirring for 1 1/2 - to min until it thickens. Remove from heat & add vanilla & splenda.

This makes a good-sized serving. If too much, reduce to 1/3 c oatmeal, skim & water.

*Variations: Serve with fruit on top and/or add 1/2 chopped banana while cooking.

Banana Cream Pie Shake

2007-08-17T18:51:00.000-05:00

1 c sliced frozen bananas
1 1/2 tsp sf/ff vanilla pudding mix
1 c skim or ff plain yogurt
splenda to taste (if using skim vs yogurt, you probably won't need any)

Blend well. Can adjust amount of liquid to desired consistency.

Delicious topped with ff reddiwhip and/or a few crushed teddy grahams for minimal points.

Cauliflower Poppers

2007-08-17T17:43:00.000-05:00

4 c cauliflower, cut into grape-sized pieces
1/2 tsp ground cumin
1 tsp chili powder
salt, pepper & garlic powder, to taste
cooking spray

Preheat oven to 475 degrees. Place cauliflower in a bowl, spray with cooking spray (or use Core allotment of healthy oil) & add seasonings. Toss well to coat. Spread out on a flat baking pan lined with foil (easy cleanup) and sprayed with cooking spray. Bake until cauliflower is crisp-tender, for about 10 minutes, stirring halfway through.

White Russian Smoothie

2007-08-17T09:57:00.001-05:00

1 c crushed ice
1 c skim milk
1 tbsp sf/ff vanilla pudding
1 tbsp davinci sf kahlua syrup

Mix in blender. Adjust the ingredients to suit your taste and enjoy