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PERSISTENCEMIMI Posts: 11,222
10/9/13 9:01 P

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Core Recipe Websites


www.healthdiscovery.net/community/th
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Edited by: PERSISTENCEMIMI at: 4/3/2014 (15:53)
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PERSISTENCEMIMI Posts: 11,222
9/16/13 9:54 P

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SWEET POTATO ORANGE GINGER SOUP
Very Easy to make
Makes 6 servings
2 Points Plus per serving

From an excellent cookbook "Dietitians of Canada" by Mary Sue Waisman MSc, RD
I like all their three cookbooks.

Usually, when I'm served a sweet potato soup or butternut soup in a restaurant, it is delicious because there is real cream in it and a lot of it.

This recipe is delicious without the heavy cream. The Carbs are the GOOD ones, therefore make you feel fuller for a longer period of time.
I know we'll eat it all fall and winter times. Actually, all year long.

Notes!
1. 1/2 teaspoon of cumin and white pepper, makes the soup spicy. You may want to try less, and taste before you add more spice.
2. I added 1 TBS. Splenda brown sugar Blend and also ground cinnamon to taste.
3. I didn't cut everything thinly because it went to the food processor anyway.

INGREDIENTS

1 red onion, thinly sliced
2 cups thinly sliced peeled sweet potato
2 tablespoons ginger marmalade, chopped
4 cups reduced-sodium chicken broth
1 tablespoon grated orange zest
1/2 cup freshly squeezed orange juice
1/2 teaspoon ground white pepper (or to taste)
1/2 teaspoon ground cumin (or to taste)
1/2 teaspoon salt (optional. I eliminated the salt)
1/2 teaspoon Ground cinnamon (or to taste. my addition)
1 tablespoon Splenda Brown sugar Blend (my addition)

DIRECTIONS

1. In a large pot, combine red onion, sweet potato, marmalade and broth: Bring to a boil over medium- high heat. Reduce heat and simmer for about 30 minutes or until sweet potato is fork-tender.

2. Working in batches, transfer soup to food processor (or use immersion blender in pot) and puree until smooth.

3. Return soup to pot and place over low heat. Stir in the orange zest, orange juice, pepper, cumin, cinnamon, brown sugar and salt (if using): Simmer, stirring occasionally, for 10 minutes to blend the flavors.

Nutrients per serving

Calories: 94
Fat: 0.2 g
Saturated fat: 0.0 g
Sodium (410 mg
Carbohydrates: 21 g
Fiber: 2 g
Protein: 3 g
Calcium: 37 mg
Iron: 0.5 mg

To make this soup vegetarian or Vegan soup, switch from chicken broth to vegetable broth.






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PERSISTENCEMIMI Posts: 11,222
7/11/13 5:47 P

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Bulgar Wheat Salad (also Bulghur or Burghul)

The coarser the bulgar wheat the better.
I mid eastern groceries bulgar # 4 is the most coarse.

INGREDIENTS

2 large sweet onions, chopped in the food processor
Lots of garlic, minced (as much as you like)
Salt and pepper to taste
1 cup coarse Bulgar
3-4 ripe tomatoes, peeled and chopped

METHOD

Saute the onions in olive oil. Add garlic and continue to sauté until onions are gold color.
Add the tomatoes, Bulgar, spices r and water to cover the bulgar.
Bring to a boil. Lower heat and simmer until Bulgar is cooked.
You may need to add more water during cooking.
You may add more spices to your taste.
Refrigerate.
Serve warm or room temperature.







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PERSISTENCEMIMI Posts: 11,222
2/26/13 8:02 P

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I took ideas from different lentil soups, and came up with this one. It's a winner!!!
So filling and so delicious.
Freezes well!
I use the food processor as much as possible.
Chop everything, except potatoes before you start.

*** Please read FIrst the whole recipe. Thank you.

VEGETABLE LENTIL AND POTATO SOUP

INGREDIENTS

2 large sweet onions, chopped
2 tablespoons olive oil
4-5 carrots, peeled and finely chopped
4-5 stalks of celery, finely chopped
3 ripe tomatoes, peeled and diced
1 cup chopped parsley
1/2 pound (or 1/4 pound) beef smokies
1-2 marrow bones
3 ukon potatoes, diced
2 cups brown lentils, washed
10 cups low sodium chicken broth ( or water with chicken bulion, low sodium)
Fresh ground pepper to taste
1 bay leaf

DIRECTIONS

1. Heat the olive oil in the pot. Saute the onions in the olive oil over medium heatuntil they begin to turn brown.
2. Add the chopped celery, carrots and tomatoes, potatoes and parsley, and cook until the vegetables are very soft. If the vegetables start to stick, add some chicken broth (or water). Continue adding chicken broth until the carrots, celery and carrots are done.
3. Add the lentils, the rest of the chicken broth, fresh ground pepper, bay leaf, beef smokies and marrow bone(s).
Allow the mixture to simmer until the lentils are quite soft, probably 30 minutes.
Discard the bay leaf and marrow bones before serving.

The original recipe didn't include potatoes.

Makes 8 servings

Per serving:

220 calories
4 grams fat
0 Cholesterol
12 grams fiber
30 mg sodium
No information on protein and carbs

The original recipe is from an excellent cookbook called Secrets of HEALTHY middle east cuisine by Sanna Abourezk

p.s,.
I do not count points. Because protein and carbs info is ommited, I can't get the true PointsPlus value.

ENJOY!





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RAVISHIN72's Photo RAVISHIN72 SparkPoints: (4,607)
Fitness Minutes: (5,638)
Posts: 103
10/12/12 3:04 P

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you are the greatest my friend.i needed some recipes to help work my core.i can't remember the last time that i had an core.i really want to get a core back.i must face the fact that i am not getting any younger.i must make a change now.and i am so tired and disgusted with all of that excess flab on my core area.

Edited by: RAVISHIN72 at: 10/12/2012 (15:12)
**RavishingRubbies**


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PERSISTENCEMIMI Posts: 11,222
9/29/12 11:46 P

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emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon

Fantastic, Not so Ordinary Picnic Salad

I went today to a picnic party, and someone made a wonderful salad. Not so ordinary.

Everything in the salad was RAW. No Dressing!!!

INGREDIENTS

Broccoli
Carrots
Cauliflower
Cucumbers
Mushrooms
Radishes
Spinach

raw almonds

Apples
Pineapple
Strawberries

NO DRESSING! And it was delicious!

DIRECTIONS

Mix all and serve. Refrigerate leftovers.




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PERSISTENCEMIMI Posts: 11,222
9/7/12 11:19 P

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WW Core recipes


www.grouprecipes.com/weight-watchers
-c
ore




weightwatchinwiki.pbworks.com/w/page
/9
181958/Core%20Plan%20Recipes








Edited by: PERSISTENCEMIMI at: 9/7/2012 (23:22)
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PERSISTENCEMIMI Posts: 11,222
9/7/12 11:13 P

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148 Core recipes
www.food.com/recipe-finder/all/-core
-r
ecipes




Beth's great Core Recipes!

www.freewebs.com/wdawson671/sweetntr
ea
ts.htm










Edited by: PERSISTENCEMIMI at: 9/7/2012 (23:17)
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PERSISTENCEMIMI Posts: 11,222
6/5/12 5:20 P

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* You might want to make first only half of this recipe. The whole recipe makes a large amount.
* 1/2 a cup serving is very filling. Delicious.

SPICED LENTIL AND BUTTERNUT TAGINE

INGREDIENTS

1 1/2 cups brown lentils
2 medium tomatoes
1 butternut squash (1 - 1 1/2 pounds), peeled, seeded and cubed
1/4 cup olive oil ( I used less)
1 onion, finely chopped
3 garlic cloves, finely chopped
1/2 teaspoon ground cumin
1/2 teaspoon ground turmerik
1/8 teaspoon cayenne
1 teaspoon paprika
1 tablespoon tomato paste
1/2 teaspoon sugar (I used more)
4 teaspoons flat parsley, finely chopped ( I used much more)
3 tablespoons chopped cilantro

DIRECTIONS

Rinse the lentils in a slieve. Tip into a saucepan and add 4 cups cold water.Bring to a boil, skim the surface if necessary, then cover and simmer over low heat for 20 minuets.

Meanwhile, have the tomatoes peeled and chopped fine. Set the tomatoes aside.

Heat the oil in a large saucepan, add the onion, and cook over a low heat until softened.
Add the garlic, cook for a few seconds, and then stir in the cumin, turmerik and cayenne pepper. Cook for 30 seconds, then add the grated tomatoes, paprika, tomato paste, sugar, half the parsley and cilantro, 1 teaspoon salt and freshly ground black pepper to taste.
Add the drained lentils and chopped butternut squash, stir well, and then cover and simmer for 20 minutes or until the squash and lentils are tender.
Adjust the seasoning and sprinkle with the remaining parsley, and cilantro.
Serve hot or warm.

Enjoy




Edited by: PERSISTENCEMIMI at: 8/30/2012 (21:48)
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PERSISTENCEMIMI Posts: 11,222
2/18/12 11:56 P

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My friend brought this salad and we had such a nice dinner.

COLORFUL HEALTHY SALAD

Red cabbage, diced
lettuce, chopped
Red, orange, red peppers, diced
Black olives
Feta cheese
Purple onion, diced
Tomatoes, diced
Cucumbers, sliced

Serve in a nice bowl.
Add olive oil
Fresh lemon juice

No salt

Mix well and enjoy



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PERSISTENCEMIMI Posts: 11,222
2/2/11 7:06 P

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Baked Kale Chips (gluten free)

A friend sent it to me. She said it is delicious. I'll make it soon. I hate kale!!!!


Buying basic fresh ingredients and those that are locally produced sound like good choices for anyone who wants to eat a healthy diet, especially those of us with gluten intolerance and other food allergies. See the recipe for Kale Chips below as a great place to start. It's a wholesome, low-fat, nutritionally-sound treat.



Serve this crunchy snack food to all your Super Bowl guests or save them all for you. Easy to make and low in calories, you'll want to keep a batch on hand.

1 bunch kale
1 tablespoon olive oil
1 teaspoon coarse salt
1 to 2 tablespoons grated Parmesan, Asiago, optional

Preheat oven to 375 degrees. Line a cookie sheet with parchment paper. Use kitchen shears or a knife and carefully remove the leaves from the thick stems. Cut into bite size pieces. Wash and dry in a salad spinner or large sieve. Toss kale with olive oil and sprinkle with salt. Add cheese, if used and toss to coat. Bake until the edges brown but are not burnt, 10 to 15 minutes. Shake the pan gently once or twice to bake kale evenly.





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PERSISTENCEMIMI Posts: 11,222
12/28/10 6:39 P

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I experimented today with Wheat Berries, great whole-grain, using the slow cooker.
You can find Wheat Berries in the bulk section of whole food stores and probably in packages at Trader Joe's.

Crock Pot Wheat Berries Compote (dessert or snack)

Ingredients

1 cup Wheat Berries, dry, Summer ones, soft.
(The winter wheat berries are harder and take longer to cook and their color is darker).
4 cups water
2 apples, peeled, cored and cubed
2 pears, peeled, cored and cubed
Next time I'll add 1 stick of cinnamon

Combine all ingredients in the slow cooker and cook on LOW for 8 hours, or until the wheat berries are soft.

We added ground cinnamon and stevia to taste.
Delicious!

Enjoy!

p.s.
For those members on the "SFT" (simply filling technique), no counting is necessary because all the ingredients are POWER FOODS.
I'm so glad I'm doing the "SFT".

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

What are Wheat berries?

en.wikipedia.org/wiki/Wheatberry






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PERSISTENCEMIMI Posts: 11,222
12/11/10 6:30 P

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Core recipes are made with power foods, so I'm going to look a lot in these recipes and make Core/PointsPlus recipes right from here.

On the Core/simply filling technique of the Points/Plus plan, daily points are NOT counted.



Edited by: PERSISTENCEMIMI at: 12/11/2010 (18:33)
I'll celebrate 10 years of maintenance on July 2nd, 2014!

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PERSISTENCEMIMI Posts: 11,222
7/19/10 2:14 P

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283 WW Core recipes - SparkPeople



recipes.sparkpeople.com/great-recipe
s.
asp?food=weight+watchers+core


Edited by: PERSISTENCEMIMI at: 9/7/2012 (23:08)
I'll celebrate 10 years of maintenance on July 2nd, 2014!

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PERSISTENCEMIMI Posts: 11,222
1/27/10 6:19 A

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1583 WW Core recipes - food.com


www.food.com/cookbook/weight-watcher
s-
core-recipes-ww-25930


Edited by: PERSISTENCEMIMI at: 9/7/2012 (23:05)
I'll celebrate 10 years of maintenance on July 2nd, 2014!

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PERSISTENCEMIMI Posts: 11,222
10/21/09 8:14 A

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Core cookbook - 1584 Core Recipes

www.recipezaar.com/cookbook.php?
bookid=25930



Beth's great Core Recipes!

www.freewebs.com/wdawson671/sweetntr
ea
ts.htm



Core Recipe Collection
www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=359x11972x1R>0039245







Edited by: PERSISTENCEMIMI at: 9/7/2012 (23:13)
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PERSISTENCEMIMI Posts: 11,222
5/28/09 1:44 P

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Simply filling food list - Momentum plan.
Very similar to the Core plan food list.


www.weightwatchers.com/images/1033/d
yn
amic/GCMSImages/FillingFoodList_US.pdf






Edited by: PERSISTENCEMIMI at: 9/23/2009 (14:44)
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PERSISTENCEMIMI Posts: 11,222
2/26/09 8:06 P

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CABBAGE WITH HONEY

I've tried this new recipe today and it was so delicious! I'll definitely make it very often.


* Tasted wonderful and fills you up
* Filling foods - cabbage and onions
* A way to get my 2 teaspoons of healthy oil a day
* Using only 1 tablespoon honey. A good healthy sweetener
* Each serving is large (I like to eat lots of volume, but low on calories and fat)

* 1 TBS. had only 63.8 calories, 0 fat, 0 fiber.

Cabbage with honey

1/4 cup olive oil ( I used ONLY 2 teaspoons)
1 medium white cabbage, chopped fine (I used my hand chopper)
2 onions, chopped
Salt and pepper to taste ( I didn't use any salt and it was great without)
hot Paprika to taste (I used sweet paprika)
1 TBS. honey

METHOD

1. Heat the oil in a NON-STICK pot (I used my 5 quarts pot).
2. Add the onopns and cabbage. Saute on medium heat for 15 minutes, stirring once in a while.
3. Add salt, pepper and paprika. Continue cooking until the cabbage browns (not burned) and until there are no liquids left, for about 20 minutes (I didn't have any liquids, may be because i used very little oil... I also covered the pot from time to time and took it off too).



Edited by: PERSISTENCEMIMI at: 4/7/2009 (19:15)
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PERSISTENCEMIMI Posts: 11,222
12/17/08 8:36 A

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Yummy Old Fashioned Oatmeal with Apples & Cinnamon

* I made this recipe yesterday. ABSOLUTELY WONDERFUL!!!
* So HEALTHY!
* Very easy to make
*Make it for the whole week for a quick breakfast, snack, or take it to work
* Add skim milk if you wish


3 apples, peeled and sliced (any apples you like)
1 1/2 cups Quaker oats, old fasioned (NOT instant or quick!)
Water, enough to cover the apples when cooking
Splenda Brown sugar blend, to taste (or Splenda, stevia...etc...) Count points if applies)
1/4 teaspoon ground cinnamon (or less, to taste)


Put the apples and cinnamon in a medium pot, cover the apples with water.
Boil the water, lower heat and simmer until almost tender.
Mash the apples a little.
Add the old fashined oats and continue cooking about 10 minutes until oats are cooked.
Mash again everything.

Refrigirate

Enjoy!


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PERSISTENCEMIMI Posts: 11,222
11/9/08 4:14 P

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200 Weight Watchers Core and Flex recipes

recipes.sparkpeople.com/great-recipe
s.
asp?food=weight+watchers+core



1,584 Weight Watchers Core recipes

www.recipezaar.com/cookbook.php?book
id
=25930


Beth's Core Recipe Box

www.freewebs.com/wdawson671/index.ht
m


3 fat chicks on a diet - Core recipes

www.3fatchicks.com/forum/forumdispla
y.
php?f=162




Edited by: PERSISTENCEMIMI at: 11/9/2008 (16:28)
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PERSISTENCEMIMI Posts: 11,222
11/9/08 4:12 P

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Vegan Autumn Stew
Posted by ATTICFANATIC

This is a vegan recipe I made for my neice ....it is so wonderful that I thought I would share.... I got the recipe from the internet, but can't remember where. Very, very good. :-)

1-1/2 cups water or vegetable stock
1 tablespoon low-sodium soy sauce
1 onion, chopped
1 red bell pepper, diced
4 large garlic cloves, minced
1 pound (about 4 cups)winter squash
1 15-ounce can chopped tomatoes
1-1/2 teaspoons chili powder
1/2 to 1 teaspoon oregano
1/2 teaspoon cumin
1/4 teaspoon black pepper
1 15-ounce can kidney beans
1-1/2 cups fresh or frozen corn

Heat 1/2 cup water and soy sauce in a large pot, then add the onion, bell pepper, and garlic and cook over medium heat until the onion is translucent and most of the water evaporates. Cut the squash in half and remove its seeds, then peel and cut it into 1/2-inch cubes. Add squash cubes to the onion mixture, along with the chopped tomatoes, remaining 1 cup water, oregano, chili powder, cumin, and pepper. Cover and simmer until the squash is just tender when pierced with a fork, or about 20 minutes, then add the kidney beans with their liquid and the corn. Cook 5 minutes longer.


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PERSISTENCEMIMI Posts: 11,222
10/27/08 6:40 P

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CORE CORNBREAD
Posted by DSALUS

1 c. cornmeal
1 t. baking powder
1/2 t. baking soda
1/2 t. salt
1/3 c. Splenda granular
2/3 c. Fat Free, Sugar free yogurt plain
1/3 c. F.F. sour cream
1 egg (could use egg beaters 1/4 c.)

Mix dry ingredients in a medium bowl. Mix wet ingredients in a medium bowl.
Gently fold the wet into the dry. Pour into a round cake pan, sprayed with Pam. Bake at 375 degrees for 15-20 minutes or until the edges are a golden brown and a toothpick inserted in center comes out clean.
Cut into 6 wedges. bake in a 9 inch pie an, and cut into wedges. Any left over, I bag into baggies and use with in a couple of days. They will freeze ok.


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PERSISTENCEMIMI Posts: 11,222
10/21/08 9:29 A

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7 SIMPLE AND EASY CORE RECIPES
Posted by Guillera

BAKED OATMEAL BARS

2 c. oatmeal (reg cook, not instant)
2 1/2 tsp baking powder
1/4 c. Splenda (6 packets)
1 c. FF milk
1 egg and 1 egg white
1/2 c. unsweetened applesauce
2 mashed very ripe bananas
1/4 tsp. cinnamon (or more to taste)
1 tsp. vanilla (or more to taste)

Preheat oven to 350 degrees
Mix all dry ingredients in bowl.
Mix all wet ingredients in another bowl.
Combine dry and wet.
Pour into an 8 inch square pan that has been coated with non-stick spray.
Bake for about 1 hour making sure the top is slightly browned and center is cooked.

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


BLACK BEAN TACO SALAD

2 (15 ounce) cans black beans, rinsed and drained
1 (2 1/4 ounce) can sliced ripe olives, drained
1 1/2 cups chopped seeded tomatoes (about 2 medium)
1/3 cup shredded fat free Cheddar cheese
1/4 cup chopped green onions (2 to 3 medium)
1/4 cup chopped fresh cilantro
2 tablespoons lime juice
1 teaspoon ground cumin
1/4 teaspoon pepper
4 cups chopped spinach (about 6 ounces)

Mix beans, olives, tomatoes, cheese, green onions and cilantro. Mix lime juice, cumin and pepper; toss with bean mixture. Serve on spinach. Serves 4.

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

CHICKEN WITH ARTICHOKES AND MELTED LEMONS
From: The Best Life Diet (Bob Greene)

2 tsp olive oil
4 pieces boneless skinless chicken
breast (~1 pound)
Juice of 1 lemon
3/4 cup chicken stock
1 lemon thinly sliced
2 TBSP capers with juice
One 14 oz can artichoke hearts drained
salt and pepper to taste

Heat olive oil in sillet over medium heat, swirl to cover pan. Add chicken breasts and sear until brown both sides. Remove chicken, turn heat to high. Deglaze the pan with lemon juice, scraping up brown bits into sauce.

Add stock, bring to a simmer. Add lemon slices, reduce heat to medium and place chicken on top of lemon slices. Add capers, cover, reduce heat to medium, cook covered for 10 minutes. Remove lid, add artichoke hearts. Cover and continue cooking 5 minutes or until chicken is cooked thru.

Remove chicken to plate. Increase the temperature and reduce the sauce to a glaze. taste sauce and add salt/pepper as needed.

Serve the chicken with the artichoke hearts, capers and melted lemon drizzled with the glaze.

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

CORE CABBAGE CASSEROLE

Estimated POINTS® Per Serving |
Servings | 4

Ingredients

2 Cups shredded cabbage(I use the dry coleslaw mix so easy)
2 cans diced tomatoes
1/2 cup chopped raw onion
8 oz. cooked lean ground beef drained
2/3 cups brown rice uncooked salt & pepper to taste
2 Tablespoons prepared mustard,
2 Pkgs Splenda.

Instructions

spray 8 x 8 pan (I usually use a larger pan)with Pam. Layer cabbage, onion, cooked ground beef, salt & pepper and uncooked rice.
In separate bowl mix 4 cups of diced tomatoes peeled (or two cans of canned tomatoes), mustard and splenda and s&p
Dump this mixture on top of layered mixture. Bake in 350 degree oven for 1 1/2 hours.

Special Notes

This makes 4 huge servings that will really fill you up!

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

MEXICAN CHICKEN AND RICE DINNER

16 ounces chicken breast, no skin, no bone, R-T-C
1 cup salsa
2 cups instant brown rice
1 cup corn

1 1/3 cups water

Spray large skillet with cooking spray and heat over medium high heat; add chicken. Cook four minutes on each side or until chicken is cooked through. Remove chicken from the skillet.

Add water and salsa; stir and bring to a boil.

Stir in rice and corn. Top with chicken; cover and cook on low heat for 5 minutes or until rice is tender. Serves 6.

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

SUPER FAST CHILI PASTA

8 ounces whole wheat Elbow Macaroni, uncooked
1 small onion, peeled and finely diced
1 12-ounce can corn, drained
1 jalapeño, cored and thinly sliced
1 tablespoon chili powder
1 teaspoon cumin
2 cloves garlic, finely chopped
1 16-ounce can red kidney beans, rinsed and drained
1 12-ounce jar salsa
1/2 cup shredded fat-free Cheddar cheese

Prepare pasta according to package directions. While pasta is cooking, combine remaining ingredients in large pot and heat until onion is cooked.

When pasta is done, drain well. Transfer to a serving bowl. Add contents of pot and toss gently until well combined. Sprinkle Cheddar on top and serve immediately. Serves 6.

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

BEEF AND BARLEY STEW

1 pound extra-lean ground beef
1/2 cup chopped onion (about 1 medium)
2 cups beef broth
2/3 cup uncooked barley
1/2 teaspoon dried oregano leaves
1/4 teaspoon salt
1/4 teaspoon pepper
1 (16 ounce) can whole tomatoes, undrained
1 (8 ounce) can sliced water chestnuts, undrained
1 (10 ounce) package frozen mixed vegetables

Heat oven to 350º. Spray 10-inch nonstick skillet with nonstick cooking spray. Cook ground beef and onion in skillet over medium heat, stirring occasionally, until beef is brown; drain. Mix beef mixture and remaining ingredients except frozen mixed vegetables in 3-quart casserole; break up tomatoes. Cover and bake 30 minutes. Stir in mixed vegetables. Cover and bake 30 to 40 minutes longer or until barley is done. Serves 6.





Edited by: PERSISTENCEMIMI at: 10/21/2008 (09:30)
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Red's Famous Pumpkin Chili (modified)

1 lb ground turkey breast (honeysuckle white) (make sure it’s turkey breast and not just ground turkey)
1 can (15 oz) Libby’s pure pumpkin
1/2 cup chopped sweet white onion
1/2 cup chopped tri-colored peppers (or any peppers you have on hand)
1 tbsp chili power (or more to taste)
1 tbsp garlic (or more to taste)
1 tbsp cumin (or more to taste)
2 tsp dried oregano (or more to taste)
Salt and Pepper to taste
2 cans (14.5 oz each) Hunts stewed tomatoes (un-drained)
1 can (15.25 oz) Bush’s dark red kidney beans (un-drained)
1 can (4 oz) tomato sauce (the small one)
1 can (4 oz) diced green chilis

Directions:
-Saute onions and peppers until desired softness
-Add in the ground turkey breast and garlic, cook until no longer pink.
-Drain and stir in pumpkin, onion and spices
-Simmer 5-10 minutes.
-Add the remaining ingredients and bring to a boil.
-Turn down heat, cover and and cook for 20 more min.

Makes six, 2-cupservings
(Approximately 12 - 1 cup servings for entire recipe)

Per serving (at 6 servings for whole recipe) 220 calories, 0g total fat per serving, 7g fiber




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10/19/08 10:00 A

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Black-bean Quinoa salad with lemon-basil dressing


www.thedailyplate.com/nutrition-calo
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es/food/generic/black-bean-quinoa-saR>lad-with-basil-lemon-dressing_35989


Edited by: PERSISTENCEMIMI at: 10/19/2008 (10:22)
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Pumpkin Fluff (no Cool Whip, less points)

1 15 oz. can of pumpkin
1 pkg sugar-free butterscotch pudding mix
1 pkg sugar-free vanilla pudding mix
3 cups fat-free milk
1 tsp cinnamon

Mix milk and pudding according to instructions. Add pumpkin and spice to pudding.
Chill. This recipe is very high in fiber.

One serving equals 1 cup THIS IS CORE.



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I've tried something new today and it worked so well.

SLOW COOKER WHEATBERRIES, BULGAR AND QUINOA FOR BREAKFAST, SNACK OR DESSERT
Good for the whole week

1/2 cup WINTER wheatberries
1/2 cup whole-wheat bulgar
1/2 cup quinoa
6 cups water
2 apples, peeled and diced
2 pears, peeled and diced
1-2 TBS. dried fruit as crangerries, raisins..etc...
Ground cinnamon to taste (add AFTER cooking)
Splenda/stevia to taste (add AFTER cooking)

Put everything (except sweetener and cinnamon) in the slow cooker and cook on LOW for 7-8 hours.

One serving for me is 1/2 cup of the grains with 1/2 cup soy milk.
Add Splenda and cinnamon to taste

The wheatberries are fantastic!
Great combination of grains!

Tomorrow I'll add 1 cup frozen blubberies, thawed, or any frozen or fresh fruit.

YUMMY



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Breakfast Tempeh Hash
By Jolinda Hackett

4 potatoes, diced
water for boiling
1 package tempeh, cut into 1/2 inch cubes
2 tbsp soy sauce
3 tbsp olive oil
1 onion, diced
1/2 tsp garlic powder
salt and pepper to taste
Preparation:
Cover the potatoes with water in a large pot and bring the water to a boil. Allow to cook for 10 to 15 minutes, or until tender. Drain well.
In a large skillet, sautee the onions, potatoes and tempeh in olive oil and soy sauce, stirring frequently to cook all sides of the tempeh cubes. add the garlic powder and salt and pepper to taste.



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Peachy Sweet Potato Breakfast Pudding
Posted by easystreetster

This recipe is based on one from Neal Barnard's book, "Foods That Fight Pain".

(2 servings)
1 cup Peaches - fresh or frozen or canned
1 cup Sweet Potatoes or Yams - cooked
Combine in blender for a fluffy pudding.

If you cook the sweet potatoes or yams in the morning, this makes a nice warm breakfast. If you microwave the potatoes it's only about 10 minutes to prepare.


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CREAMY PUMPKIN OATMEAL (crock pot)

2 cups steel cut oats
1 12 oz. Can fat-free evaporated milk
1 15 oz. Can pumpkin
5 1/2 cups water
1 cup splenda
2 teaspoons pumpkin pie spice
1/4 cup sugar free maple syrup -- (O pts)
1 tsp vanilla

1. Just put it all in the crock pot, mix until no chunks of pumpkin left. Cook on low for 8 hours (while you sleep).



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9/29/08 7:05 A

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Red Lentil Dal with Charred Onions
Posted by TEXASGOLFER

Easy and delicious

Serve over brown rice with a side of broccoli.


1 tablespoon olive oil, divided
1 medium onion, cut into 1/4-inch-thick slices
1 teaspoon mustard seeds
1/2 teaspoon coriander seeds
1/2 teaspoon cumin seeds
1 whole clove
1/4 teaspoon ground cinnamon
1/8 teaspoon ground cardamom
1 dried hot red chile
1 tablespoon minced peeled fresh ginger
1 garlic clove, minced
4 cups organic vegetable broth (such as Swanson Certified Organic)
1 cup dried small red lentils
1 (14.5-ounce) can no-salt-added diced tomatoes, undrained
1/4 cup chopped fresh cilantro
1 tablespoon fresh lime juice

Heat 1 teaspoon oil in a large heavy cast-iron skillet over medium-high heat. Add onion to pan; cook 2 minutes or until charred. Carefully turn over onion, and cook an additional 4 minutes or until blackened and charred. Remove from heat. Coarsely chop; set aside.

Combine mustard seeds, coriander seeds, cumin seeds, and clove in a small skillet over medium heat. Cook 1 1/2 minutes or until fragrant, stirring frequently. Remove from heat. Combine mustard mixture, cinnamon, cardamom, and chile in spice or coffee grinder. Pulse until ground.

Heat remaining 2 teaspoons oil in a small Dutch oven over medium-high heat. Add ginger and garlic to pan; sauté 1 minute. Stir in spices; sauté 1 minute. Add broth, lentils, and tomato to pan; bring to a boil. Cover, reduce heat, and simmer 30 minutes, stirring occasionally. Uncover; add onion, and cook 10 minutes. Stir in cilantro and juice.

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9/29/08 4:23 A

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Taco Soup
1 lb. lean ground meat (beef or turkey)
1 large onion, chopped
1 pkg. taco seasoning mix
1 pkg. ff Hidden Valley Ranch Dressing Mix
1 can of each of the following with their juice:
pinto beans
whole corn
Rotel diced tomatoes
tomato sauce (8 oz. can)
black beans
kidney beans
1 can water

Brown ground meat and onion. Drain. Mix Ranch and Taco seasoning mix
into meat. Add other ingredients. Bring to a boil, cover and simmer 1 hour.

Can be made in a crock pot, also.

One bite, one day, one pound at a time. Remember you are worth the effort!

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Have I posted this? I make this often:

* I used taco seasoning instead of the individual spices and broth cube-- I added extra water and used frozen corn-- I also add a drained can of black beans I baked it in the oven and yes you mix it all together and it comes out great!



Tamale Pie (can also be baked at 350 degrees for 30-40 minutes)

3/4 cup yellow cornmeal
1 cup beef broth
1 lb. extra-lean ground beef
1 tsp. chili powder
1/2 tsp. ground cumin
1 (14 to 16 oz.) jar thick and chunky salsa
1 (16 oz.) can whole-kernel corn, drained
1/4 cup sliced ripe olives
2 oz. fat free Cheddar cheese, shredded (1/2 cup)
FF Sour cream

In a large bowl, mix cornmeal and broth; let stand 5 min. Stir in beef, chili powder, cumin, salsa, corn and olives. Pour into a 3 1/2 qt. slow cooker. Cover and cook on LOW 5 to 7 hrs. or until set. Sprinkle cheese over top; cover and cook another 5 min. or until cheese melts. Serve with FF sour cream.


** we make a double batch and freeze some!


Edited by: TRACYZABELLE at: 9/29/2008 (04:37)
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9/29/08 4:18 A

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Found this on the CORE Board because my DD wanted a recipe for scalloped potatoes

Corified Scalloped Potatoes
4 medium potatoes
1 1/2 cups skim milk or soy milk
1/2 tsp salt
2tbsp flour (0 pts when spread through recipe)
1/4 tsp garlic powder
1/4 tsp cayenne pepper
1/2 cup chopped onion
1/2 cup shredded soy cheese
Peel and slice potatoes thinly. In a saucepan, combine milk, flour, salt, garlic powder and cayenne pepper and cook over medium heat until sauce thickens. Add onions to sauce.

Layer casserole dish with potato slices. Spoon half of sauce over slices and repeat with remaining potatoes and sauce. Cover and bake in oven preheated at 350 degrees for 65 minutes. Optional: remove from oven and sprinkle with low-fat cheddar cheese.

One bite, one day, one pound at a time. Remember you are worth the effort!

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NEWBUTTERFLY76's Photo NEWBUTTERFLY76 Posts: 2,679
9/27/08 1:53 P

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I just have to say that all of these recipes look so YUMMY!! I just jotted down several so that I can plan my weekly menu & hit the grocery store.

My sister and I just stared WW this past Monday & I'm so glad to have found this team!!!

Tameka

"For God did not give us a Spirit of fear but of power and love and self-control."
2 Timothy 1:7


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9/26/08 4:52 P

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Core Pineapple/Pina Colada Cake
Posted by GWINNSMOMMY

Note!

Cakes are not Core food but..... the ingredients are Core.
Points should be counted.

3 1/2 cups uncooked old fashioned oats
2 t. baking powder
½ c. unsweetened applesauce
2 cups milk (add 2 t. coconut extract and 2t. rum extract to it) (Or, if you have it, you can sub. ¼ c. of SF Coconut syrup for ¼ c. of the milk)
2 large eggs
¾ c. Splenda
2 medium very ripe bananas, mashed
1 small pkg. Sugar free/fat free instant vanilla pudding (dry mix)
1 20 oz. Can pineapple tidbits-Drained

Directions:

Mix applesauce, eggs and Splenda.. Add the remaining ingredients except the pineapple. Mix. Add the pineapple, and fold in. Put in an 9x13” sprayed pan. Let this sit for about 20 minutes.

Preheat the oven to 400 degrees

Bake APPROX. 45-55 minutes, until the middle is baked firm. Let cool before cutting. Freeze any leftover on the second day. It spoils fast.


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Barbo's Crockpot Spicy Apples
This recipe is Core

6 servings

6 large Gala apples peeled, cored, sliced or coarsely chopped
3/4 cup Splenda
2 teaspoons cinnamon
1/2 teaspoon salt
3 TBSP butterscotch SF/FF pudding mix
2 tablespoons lemon juice
2 teaspoons vanilla
1 cup boiling water

Mix sliced apples with sugar, cinnamon, salt and pudding until evenly
coated. Put mixture in crockpot. Pour lemon juice & vanilla over apples and
THEN add boiling water. Cook on high for 2-3 hours.

OR--just put it in a heavy covered pot and cooked on the stovetop for about 35 minutes.



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9/23/08 6:43 A

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Best avocado salad (dip)

One ripe avocado
green onions, chopped
1-2 garlic cloves, minced
1 tomato, peeled, chopped
1-2 celery stalks
Black pepper, dill and garlic herb seasoning
4 TBS. fat free sour cream

Mix it all and enjoy

Edited by: PERSISTENCEMIMI at: 9/23/2008 (06:42)
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Tasty zucchini slices

5 large green or yellow zucchini (yellow zucchini is better)
fresh dill, chopped
garlic and herb seasoning
2 TBS. olive oil (or less)

1. Peel the zucchini, not completely. Slice diognaly, not round.
2. Heat a large non-stick pan. Add the zucchini slices and saute for 2-3 minutes, covered.
Add the oil and contiune to saute the zucchini until golden color.
3. Add the dill and seasoning. Cook 2-3 miutes more.
4. Turn off the heat. Leavethe lid on for 5 more minutes.

Enjoy!


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SLOW COOKER TURKEY BREAST
Posted by Barbara (BBTHOM1)
Thank you!

One envelope onion soup mix - points?

allrecipes.com/Recipe/Slow-Cooker-Tu
rk
ey-Breast/Detail.aspx?ms=1&prop25=12R>125059&prop26=DailyDish&prop27=2008-
09
-10&prop28=DailyRecipe&prop29=Fu
llRecipe&me=1


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2 salads I made for my labor day bbq

Armenian potato salad

8 large unpeeled potatoes, boiled
3 stalks celery, chopped fine
2 large onions, chopped fine
1 green pepper, chopped fine
1/2 cup parsley, minced
1-1/2 tsp. mint, minced
2 tbsp. lemon juice (or to taste)
4 tbsp. salad oil
salt, black pepper to taste
Sprinkle salt on onion, let set for awhile, then rinse and squeeze dry. Peel potatoes after thoroughly cooked and dice. Mix remaining ingredients with potatoes. May be prepared ahead of time. Flavor improves.

Serves 10-12

* I used red skinned potatoes and left the skins on


Brown rice salad

4 cups cooked and cooled brown nice (I bought a quart of it from the chinese restaurant)
1 bunch of scallions chopped
1/2 of a seedless cucumber (you know one of those long ones wrapped in plastic) Leave skin on
1 chopped green or red pepper
1/2 cup crumbled fat free feta
1/2 cup chopped kalamata olives
fresh cracked sea salt and black pepper
2 parts olive oil to 1 part lemon juice to taste to make it a little wet

mix all ingredients together and let sit a little while in refrigerator before serving to let flavors mingle. YUMMY!

One bite, one day, one pound at a time. Remember you are worth the effort!

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White bean soup with chicken meatballs

CORE soup except for the 3 TBS. dry bread crumbs
2 points for 15 servings - 1 cup each = o points per serving

15 servings - 1 cup each

I've made this soup today and it tastes so wonderful.
Unbelievable!
I'll make it again and again.

Ingredients

For the soup:

2 cups canned white beans, drained and rinsed (I used 1 can of navy beans and 1 can of butter beans)
1/4 cup olive oil (I used 2 TBS. only. I'll try it next time with only 1 TBS.)
2 red onions, chopped fine (I didn't have red onions so I used vidalia sweet onions and it worked well)
4 garlic cloves, minced (I used 8 cloves. I like garlic)
2 carrots, grated coarsely (I used 1 pound carrots)
1 green pepper seeded, cubed
4 tomatoes, peeled and chopped (I used roman tomatoes)
1 TBS. tomato sauce
1 teaspoon sweet paprika
hot paprika to taste
salt and pepper to taste
8 cups chicken broth (I used two - 32 ounce containers of chicken stock, low sodium)

For the chicken meatballs

1 pound ground chicken
1 egg
3 TBS. bread crumbs (I used italian seasoning bread crumbs)
4 TBS. chopped parsley (I used more)
salt and pepper to taste

Method

1. Heat the olive oil. Add onions, garlic, carrots and green pepper and saute for 5 minutes, stirring occationally.
2. Add the tomatoes, tomato sauce and spices and saute for 5 minutes.
Add the beans and chicken stock (broth). Bring to a boil and cook for 30 minutes.
3. Mix all the ingredients of the meatballs and shape small meatblass.
4. Add the meatballs to the soup, bring again to a boil, lower heat and simmer for 20- 25 minutes.
5. Serve hot and decorate with dry chopped mint (optional) (I didn't add the mint).

YUMMY!

Mimi



Edited by: PERSISTENCEMIMI at: 9/2/2008 (18:06)
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8/11/08 8:00 A

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Delicious corn
Wonderful side dish

Note on Core: Either count the points for the butter or eliminate it and use olive oil only.

I got this recipe from an excellent cook and served it for company. It was a hit!
The butter adds so much flavor to this dish.

2 pounds frozen corn or 4 cans (or more) whole corn, drained (if using frozen corn, cook it for 5 minutes first)
2 onions, chopped fine
Butter & olive oil (I used 2 TBS. butter and 2 teaspoons olive oil)
3 garlic cloves, minced
3 red peppers, chopped
Black pepper and salt to taste

Brown the onions in oil and butter.
Add garlic and corn. Mix well. Cook for couple more minutes.
Put aside.
In the same pan cook in a little butter the red peppers, about 3 minutes on high heat, until softer.
Put back in the corn and onions and mix well.

When heating this dish, add salt and pepper to taste.



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8/8/08 7:36 P

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Vegetables in curry sauce

I've made this dish today, for the whole week, and it's so delicious.

Notes!
1. I doubled the original recipe
2. I'll add much less cayenne spice next time. It was really hot
3. The combination of all the spices is wonderful
4. You can experiment adding cooked chicken, turkey to it.
I added sliced fully cooked chicken sausages, cooked together with the potatoes (2 points for one low fat chicken sausage)

3 TBS. olive oil (I used 2 TBS.)
2 medium onions, chopped fine (I used 2 large onions)
4 oz. can tomato sauce
6 strings of parsley, chopped ine
1/2 teaspoon salt
1/2 teaspoon ground turmerik
1/2 teaspoon curry powder
1/2 teaspoon ground black pepper
1/2 teaspoon ground hot paprika or cayenne (I'll use less next time. It was too hot)
1/2 teaspoon ground ginger
6 TBS, frozen or canned peas (I used frozen peas)
2 cups water
4 potatoes

1. Heat the oil in the pot and saute the onions until golden
2. Add tomato sauce and parsley and continue to saute 2-3 minutes
3. Add all the spices, peas and water
Bring to a boil, lower heat and simmer for 20 minutes
4. In the meantime, peel the potatoes and slice them.
Add to the pot and cook 20 minutes longer

Serve over rice (I didn't because this dish has potatoes in it)



Edited by: PERSISTENCEMIMI at: 8/9/2008 (09:16)
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Core Chicken & Rice Casserole

Makes 6 Servings (1 tsp of oil per serving)
Prep Time: 10 minutes
Cook Time: 30 minutes

2 tablespoons canola oil
1 medium onion, peeled and diced
3 cups diced, cooked chicken (could also use 3 cups of rotissere chicken, skin removed)
2 (14 1/2-ounce) cans green beans, drained and rinsed
1 (8-ounce) can water chestnuts, drained and chopped
1 (4-ounce) jar pimentos
1 (10 3/4-ounce) can condensed 98% fat free cream of celery soup*
1 cup fat free mayonnaise
6 oz of raw brown rice, cooked according to package directions
1 cup soy Cheddar shreds
Pinch salt

Preheat oven to 350 degrees F.

Heat butter or oil in a small skillet over medium heat. Add onion and saute until translucent, about 5 minutes. Remove from heat and transfer to a large bowl.

Add all remaining ingredients to bowl and mix together until thoroughly combined.

Pour into a greased 3-quart casserole dish. Bake for 20 to 25 minutes or until bubbly. Let stand for a few minutes before serving.

Edited by: PERSISTENCEMIMI at: 8/2/2008 (18:44)
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Quinoa and black beans - Allrecipes

INGREDIENTS

1 teaspoon vegetable oil (or olive oil)
1 onion, chopped
3 cloves garlic, peeled and chopped
3/4 cup uncooked quinoa
1 1/2 cups vegetable broth
1 teaspoon ground cumin
1/4 teaspoon cayenne pepper
salt and pepper to taste
1 cup frozen corn kernels
2 (15 ounce) cans black beans, rinsed and drained
1/2 cup chopped fresh cilantro

DIRECTIONS
Heat the oil in a medium saucepan over medium heat. Stir in the onion and garlic, and saute until lightly browned.
Mix quinoa into the saucepan and cover with vegetable broth. Season with cumin, cayenne pepper, salt, and pepper. Bring the mixture to a boil. Cover, reduce heat, and simmer 20 minutes,
Stir frozen corn into the saucepan, and continue to simmer about 5 minutes until heated through. Mix in the black beans and cilantro.



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6/2/08 7:49 A

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Cooking light
Two-Corn Polenta with Tomatoes, Basil, and Cheese

2 teaspoons olive oil
2 cups chopped onion (2 medium)
4 cups fat-free, less-sodium chicken broth
2 cups fresh corn kernels (about 2 ears)
2 garlic cloves, chopped
1 cup instant dry polenta
1/2 cup (2 ounces) grated fresh Parmesan cheese*
1/2 teaspoon salt
1/8 teaspoon freshly ground black pepper
1 cup chopped tomato
1/2 cup chopped fresh basil

1. Heat oil in a Dutch oven over medium heat. Add onion to pan; cook 8 minutes or until tender, stirring occasionally. Stir in broth, corn, and garlic; bring to a boil. Cover, reduce heat, and simmer 5 minutes. Slowly add polenta, stirring with a whisk until polenta is thick (about 5 minutes). Add cheese, stirring to melt. Stir in salt and pepper. Remove from heat; sprinkle with tomato and basil. Serve immediately.

Yield: 7 servings (serving size: about 1 cup)

CALORIES 194 (20% from fat); FAT 4.3g (sat 1.5g,mono 1.8g,poly 0.4g); PROTEIN 8.9g; CHOLESTEROL 6mg; CALCIUM 134mg; SODIUM 457mg; FIBER 4.6g; IRON 1.1mg; CARBOHYDRATE 31.6g



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5/18/08 5:27 P

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Weight Watchers Chili
(Makes 15 cups – 1 point per cup)

½ lb. lean ground turkey
1 small onion diced
1 cup celery diced
1 – 28 oz. can diced tomatoes
1 medium bell pepper diced
1 medium yellow squash diced
1 medium zucchini diced
1 – 15 oz. can black beans
1 package chili seasoning mix (weekly points allowance)
1 – 12 oz. can low-sodium low-fat beef broth

Brown turkey and onions in pan sprayed with Pam. Add the remaining ingredients (don’t drain the beans… the juice adds flavor) and cook for 30-40 minutes or until vegetables are tender.



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5/14/08 8:45 P

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Four-Bean Salad
Posted by NCBEACHES, WW reipe board

You can substitute dark red kidney beans for the chickpeas, if desired. If yellow wax beans are unavailable, make the recipe with 1 1/2 pounds green beans instead.


3/4 pound green beans, trimmed
3/4 pound yellow wax beans, trimmed
1 1/2 cups frozen baby lima beans, thawed
1 (15-ounce) can chickpeas, rinsed and drained
2 small red onions, thinly sliced into rings
1/4 cup extra-virgin olive oil
3 tablespoons apple cider vinegar
2 teaspoons Dijon mustard

Steam the green, wax, and lima beans 10 minutes, or just until crisp-tender. Plunge into cold water and drain. Place in a bowl with chickpeas and onions. Whisk together the oil, vinegar, and mustard, and add salt and freshly ground pepper to taste. Drizzle over the beans and onions and toss to coat. Salad can be served at room temperature or chilled.

Yield: (serving size: serves 6 to 8)

CALORIES 217 FAT 9g FIBER 8g


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5/14/08 8:38 P

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Lentil-Tomato Soup
Posted by NCBEACHES, WW recipe board

1 tablespoon olive oil
2 cups chopped onion
1 teaspoon ground turmeric
1 teaspoon ground cumin
1 teaspoon chili powder
1 teaspoon ground red pepper
1/4 teaspoon salt
1/4 teaspoon black pepper
2 garlic cloves, minced
3 1/3 cups water
2 1/3 cups dried lentils
1/3 cup chopped fresh cilantro
3 (14 1/2-ounce) cans fat-free, less-sodium chicken broth
1 (28-ounce) can diced tomatoes, undrained
Chopped fresh tomatoes (optional)
Cilantro sprig (optional)

Heat olive oil in a large Dutch oven over medium-high heat. Add the onion; sauté for 3 minutes or until tender. Add the turmeric and the next 6 ingredients (turmeric through garlic); sauté for 1 minute. Add water and next 4 ingredients (water through diced tomatoes); bring to a boil. Reduce heat; simmer 1 hour.
Reserve 2 cups lentil mixture. Place half of remaining mixture in blender; process until smooth. Pour pureed soup into a large bowl. Repeat procedure with other half of remaining mixture. Stir in reserved 2 cups lentil mixture. Garnish with chopped tomatoes and a cilantro sprig, if desired.

Yield: 11 servings. (serving size: 1 cup)

CALORIES 186 FAT 1.9g FIBER 13.9g


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5/14/08 8:23 P

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All-Purpose Southwestern Corn and Black Bean Salad
Posted by NCBEACHES (Linda) , WW review board

All Core except 2 tsp. honey

This recipe makes 12 servings and keeps in the refrigerator up to 5 days

Salad:
1 pound dried black beans
11 1/2 cups water, divided
1 teaspoon olive oil
2 teaspoons cumin seeds
2 garlic cloves, minced
2 cups fresh corn kernels
2 cups chopped seeded tomato
1 cup finely chopped Vidalia or other sweet onion
1 cup chopped red bell pepper
1 cup chopped green bell pepper

Dressing:
1/2 cup fresh lime juice (about 3 limes)
1 tablespoon chili powder
3 tablespoons olive oil
2 teaspoons salt
1 1/2 teaspoons ground cumin
2 teaspoons honey
3 garlic cloves, minced
2 jalapeño peppers, seeded and minced
1/3 cup chopped fresh cilantro

To prepare salad, sort and wash the beans. Combine beans and 5 1/2 cups water in a 6-quart pressure cooker. Close lid securely; bring to high pressure over high heat. Adjust heat to medium or level needed to maintain high pressure; cook 1 minute. Remove from heat; place cooker under cold running water. Remove lid. Drain beans; rinse with cold water. Drain and cool.
Heat 1 teaspoon oil in cooker over medium heat. Add cumin seeds and 2 garlic cloves; cook 1 minute, stirring frequently. Add beans and 6 cups water. Close lid securely; bring to high pressure over high heat. Adjust heat to medium or level needed to maintain high pressure, and cook 12 minutes. Remove from heat; place cooker under cold running water. Remove lid. Drain bean mixture; rinse with cold water. Drain and cool. Combine bean mixture, corn, tomato, onion, and bell peppers in a large bowl.

To prepare dressing, combine juice and next 7 ingredients (juice through jalapeños), stirring with a whisk. Stir in cilantro. Pour dressing over bean mixture; stir gently to combine. Cover and refrigerate at least 30 minutes.

Yield: 12 servings (serving size: 1 cup)

CALORIES 216 FAT 5g FIBER 8g





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5/14/08 6:43 P

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Smothered chicken with barley (core)

1 teaspoon ground cumin
3/4 teaspoon chili powder
1/2 teaspoon salt
1/2 teaspoon ground cinnamon
1/2 teaspoon dried mint flakes
1/8 teaspoon garlic powder
1/8 teaspoon ground red pepper
6 (4-ounce) chicken thighs -- skinned
1/2 teaspoon canola oil
Cooking spray
1 1/2 cups chopped onion
1 cup chopped red bell pepper
1 tablespoon low-sodium soy sauce
3 1/2 cups low-salt chicken broth
1 1/4 cups uncooked pearl barley
1 (14.5-ounce) can diced tomatoes -- drained
6 tablespoons chopped green onions

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. Let stand 15 minutes. Sprinkle with green onions.

Serving Size: 1 chicken thigh, 1 cup barley mixture, and 1 tablespoon green onions



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MAMA_HAWK SparkPoints: (0)
Fitness Minutes: (34,685)
Posts: 5,055
4/1/08 11:59 A

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Mimi

Thanks so much. I am just finding my way around my teams sites. I know how the rest of my day is going to be spent after veggie shopping. I will be looking up all those wonderful sites. Thanks so much.

Sherry

Sherry


One step at a time.

To quote Jimmy Valvano
NEVER GIVE UP, NEVER GIVE UP

Leader = HELTHY RECIPE ROOM

Co-leader = COOKING MADE EASY



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4/1/08 11:48 A

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MAMA_HAWK

Please feel free to share your recipes. That will be great!

If you click on the first topic on our home page called "HEALTHY RECIPES WEBSITES AND MORE!", the second category has WW Core links to Core recipes.
There are as of now 13 wonderful links of Core recipes.

You can also click on "How to find our team's healthy recipes"? and enjoy more healthy recipes.

Gook luck with Core!

Mimi

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4/1/08 11:37 A

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I have just started on the CORE program and am so happy to see all these wonderful recipes. I can't thank you all enough for them. I promise to add some of my own if anyone can share. I did't see any while scanning the thread.

Edited by: MAMA_HAWK at: 4/1/2008 (11:38)
Sherry


One step at a time.

To quote Jimmy Valvano
NEVER GIVE UP, NEVER GIVE UP

Leader = HELTHY RECIPE ROOM

Co-leader = COOKING MADE EASY



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3/22/08 11:51 A

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I had this for breakfast to use up ripe bananas. I also included scrambled egg beaters and a cup of FF milk. Very good!

Banana Bread

1 cup fiber one cereal
1 cup oats
about 1/2 cup ff skim milk
2 TB FF plain yogurt
1 tsp cinnamon
1 heaping tsp baking powder
2 eggs beaten
2 heaping tsp. Splenda
5 ripe bananas
Mix fiber 1 and oats with the milk and let stand for about 10 minutes. Mash bananas up and mix with the eggs and remaining ingredients. Combine with fiber one and oats. Pour into a loaf pan or 8x8 sprayed pan with Pam. Bake at 350 for 40 -45 minutes until browned. Let cool and slide knife around edges and tip out. Let cool on wire rack.


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3/17/08 9:31 P

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Pumpkin fluff
WW recipe review board

1 15 oz. can of pure solid pumpkin
1 pkg sugar-free fat-free butterscotch pudding mix
1 pkg sugar-free fat free vanilla pudding mix
3 cups fat free (skim) milk
1 tsp cinnamon

Mix milk and pudding according to instructions. Add pumpkin and spice to pudding.
Chill. This recipe is very high in fiber.



Edited by: PERSISTENCEMIMI at: 3/17/2008 (21:30)
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3/12/08 5:46 P

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Couscous with Green Peas, Mint and Coriander
Robin Miller

1 cup couscous
1/2 cup frozen green peas
1 teaspoon ground coriander
2 tablespoons chopped fresh mint leaves
Salt and ground black pepper

Cook couscous according to package directions, adding peas and coriander when you add couscous to hot water. When ready to fluff with a fork, add mint and toss to combine. Season, to taste, with salt and black pepper.



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2/28/08 7:38 P

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I've made this soup today. My husband and I LOVED IT.
*** WW Core recipe
*** YUMMY!
*** Double the recipe and freeze in individual servings
*** So easy to make!!!
*** Great for the whole family
*** Heartwarming and filling soup
*** Substitute your favorite beans if cannelini and lima beans are not to your family's taste or they just don't happen to be in your pantry when you make this soup.

*** Next time I'll add one frozen bag of vegetables, such as cauliflower and carrots and any other "free" vegetables)

*** With the vegetables it will be a whole meal in itself. It will include:
Meat
Beans
Vegetables
Grains

TURKEY BEAN SOUP
From Taste of Home, Heartwarming soups, over 350 recipes & tips
Display until April 29, 2008
$9.99

8 servings

1 pound ground turkey
1 cup chopped onion ((chopped in the food processor, about 20 short pulses)
1 cup chopped celery (chopped in the food processor, about 20 short pulses)
1 tablespoon olive oil
1 can (49 1/2 ounces) low sodium chicken broth
2 cups frozen corn
1 can (15 ounces) cannelini or white kidney beans, rinsed well and drained). I used baby butter beans.
1 cup frozen lima beans (I used 1 can, 15 ounces, navy beans.
1 can (4 ounces) chopped green chilies
1 teaspoon oregano
1 teaspoon cumin
1 teaspoon chili poweder
1/2 teaspoon salt (I eliminated the salt)
Shredded cheddar cheese, optional (I eliminated the cheese)

In a dutch oven, cook the turkey, onion and celery in oil over medium heat until meat is no longer pink.
Add the broth, corn, beans, chilies, oregano, cumin, chili powder and salt (and "free" frozen vegetables if you wish).
Bring to a boil, reduce heat and simmer for 30 minutes or until heated through.
Serve with cheese if desired.

Delicious!

Edited by: PERSISTENCEMIMI at: 3/2/2008 (11:00)
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2/8/08 7:19 A

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Soup over couscous

What makes this dish so delicious are the prunes and the combination of these wonderful spices.

4 carrots, sliced
1 turnip, sliced
3 onions, sliced ( I use large onions)
1/2 small cabbage ( I use 1 whole small cabbage)
2 TBS. olive oil
1/2 cup pitted prunes (count points)
1/2 tsp. turmerik
1/2 tsp. salt
1/2 tsp. cinnamon
1/4 tsp. ginger
1/4 tsp. black pepper
2 TBS. flour (count points)
2 cups vegetable broth
1 15 oz. can garbanzo beans, drained and rinsed (I use 2 cans)
1 15 oz. can diced tomatoes

Heat the olive oil. Add the carrots, turnip, pitted prunes, turmerik, cinnamon, salt, ginger and pepper.
Cover and simmer for 10 minutes.
Add flour and mix well and then add the cabbage, liquids, garbanzo beans and tomatoes.
Cover, bring to a boil, lower the heat and simmer for 30-45 minutes.

Serve over couscous (or whole wheat couscous for Core)

Delicious!



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2/4/08 6:28 P

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Greek Goulash Recipe courtesy Rachael Ray

Notes!
1. use whole wheat pasta instead of orzo.
2. Use less crumbled feta cheese and count WPA as needed.

2 tablespoons extra-virgin olive oil
1 1/2 pounds ground sirloin or lamb
Black pepper
1 teaspoon dried oregano or 2 sprigs fresh, finely chopped
2 pinches ground cinnamon
1 onion, chopped
4 cloves garlic, grated
1 small eggplant, peeled and chopped into 1/4-inch dice
1 box frozen spinach, 10 ounces, defrosted and wrung dry in towel
1 (15-ounce) can tomato sauce
1/2 cup pitted, chopped kalamata black olives
1 lemon, zested
1/2 cup chopped flat-leaf parsley
1/2 pound orzo pasta (use whole wheat pasta)
1 1/2 cups crumbled feta cheese (use less)


Heat a large high sided skillet with extra-virgin olive oil, 2 turns of the pan, over medium- high heat until oil ripples. Add beef or lamb, brown and crumble meat, about 5 minutes. Season the meat with salt, pepper, oregano, cinnamon. Add the onions, garlic and eggplant and cook 6 to 7 minutes then stir in spinach and tomato sauce. Simmer a few minutes and adjust seasonings.

Chop olives with lemon zest and parsley - Greek Gremolata!

Bring a large pot of salted water to a boil and cook orzo according to box instructions.

Drain orzo and combine with meat goulash. Top bowls of goulash with feta cheese and olive gremolata.



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PERSISTENCEMIMI Posts: 11,222
2/3/08 7:46 A

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I made this recipe yesterday.
Wonderful!

BEEF STEW WITH OLIVES
6 servings

Note!
I decided to add red potatoes about an hour before the end and it was a great addition.


3 pounds beef stew
6 ounces green olives (I pick pitted green olives from the olive bar)
4 TBS. olive oil
6 garlic cloves, minsed (I used more)
6 ripe fresh tomatoes, peeled and chopped (I wonder how canned diced tomatoes will work...)
1 cup chopped flat Italian parsley (I used more)
Tomato sauce, small can
1/2 cup water
Salt and pepeer to taste
1/2 tsp. turmerik
1 tsp. cayenne pepper (or less, to your taste)
1 tsp. sweet paprika or Hungarian paprika

METHOD

1. Heat the oil in a heavy pot and brown the beef stew with the garlic.
2. Add the chopped tomatoes, tomato sauce, parsley and all spices. Boil for 20 minutes on high heat.
3. This step is probably done to take out the bitteness of the olives. I skipped this step:
Cook the olives in a little boiled water. Simmer for 10 minutes and drain water.
4. Add 1/2 cup water and olives. Simmer on low heat until beef stew is soft (1 1/2 - 2 hours)
Add water, if necessary so it doesn't burn.

Enjoy!


Edited by: PERSISTENCEMIMI at: 2/3/2008 (07:48)
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2/2/08 10:04 A

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HUMMUS
Recipe from "New New Orleans Cooking", by Emeril


3 cups drained cooked chickpeas
1 roasted red bell pepper, skinned, seeded, and coarsely chopped (about 1/2 cup)
3/4 teaspoon minced garlic
1/2 teaspoon salt
1/4 teaspoon crushed red pepper
1/2 cup tahini
2 tablespoons water
4 to 6 tablespoons lemon juice, to taste
4 tablespoons extra-virgin olive oil
1/4 teaspoon ground cumin
1/8 teaspoon ground black pepper
1 tablespoon chopped parsley leaves
1/4 teaspoon sweet paprika



Emeril's ESSENCE Creole Seasoning (also referred to as Bayou Blast):
2 1/2 tablespoons paprika
2 tablespoons salt
2 tablespoons garlic powder
1 tablespoon black pepper
1 tablespoon onion powder
1 tablespoon cayenne pepper
1 tablespoon dried oregano
1 tablespoon dried thyme

Combine all ingredients thoroughly.
Yield: 2/3 cup



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1/30/08 6:54 P

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RED RICE WITH TOMATOES AND OLIVES
6 servings

This is the only rice recipe I make now because it is amazing!

*** Great also for company
*** It can be a whole meal by adding creatively different proteins (cooked chicken, cooked turkey and veirety of legums) and cooked vegetables.
*** It can be 100% CORE by using BROWN basmati rice instead of the white basmati rice, OR count WPA points for the white basmati rice if you prefer.
*** Easy to make

INGREDIENTS

4 TBS. olive oil (2 tsp. per serving)
2 onions, chopped fine ( I use 2 huge onions)
6 garlic cloves, minced (I use more)
4 fresh tomates ( I use 6 tomatoes) , peeled and chopped (I wonder how it will taste with low sodium canned diced tomatoes, to save time)
2 cups basmati or jasmine rice (for CORE use brown basmati rice, the BEST brown rice!)
I use Jasmine rice.
4 ounces (or less) olives, cut into quarters.
I used olives from an olive salad bar and not from a jar. The olives have a fresher taste.
Salt and freshly ground pepper to taste
Sweet paprika to taste
A pinch of cayenne, to taste
3 cups low sodium chicken stock
1/2 cup chopped flat italian parsley ( I use 1 cup)

METHOD

1. Heat oil in a heavy pot and saute the onions and garlic untill golden.
Add the tomatoes and continue to saute for 5 more minutes.
2. Add the rice and the olives and the spices and stir for about 3 minutes.
3. Add the chicken stock, bring to a boil, bring to a simmer and cook for about 20 minutes.
4. Take off heat. Do NOT open lid. Leave unopen for additiona 20 minutes.
5. Add parsley, mix and serve.

Use your imagination...
Great as is, but you can add cooked chicken, sliced of smoked turkey sausage (add points on CORE), cooked adamame (soy beans), garbanzo beans, steamed vegetables....

YUMMY!



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1/25/08 12:45 P

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I've tried a NEW recipe this week.
It's DELICIOUS!
Very EASY to make!
The WHOLE FAMILY will enjoy it!
WW Core

If you wish, you may change the spices to your taste.
The spices here are wonderful!

Chicken with onions and potatoes
6 servings

2 pounds chicken thighs and legs, skinned
1 TBS. salt (or less. I used 1 tsp.)
1 TBS. Alspice
1 tsp. cinnamon
3 large sweet onions, sliced (I used 4 onions)
3 large potatoes,peeled and sliced (I used more)
4 TBS. olive oil (2 tsp. per serving)

1. Pre heat oven to 350 degrees.
2. Put chicken pieces in a pan. Spread spices on chicken.
3. Add sliced onions and potatoes and olive oil on top.
4. About every 30 minutes, stir the onions and potatoes.
5. Bake 1 to 1 1/2 hours until golden on top and carmalized (I baked for 1 1/2 hours)


Serve with salad greens


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PERSISTENCEMIMI Posts: 11,222
1/17/08 7:13 A

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BJEANLEW

Weight Watchers offers two plans:
The Flex plan and the Core plan.

On the Flex plan you choose any food as long as you control how much you eat and keep track on it.

On the Core plan you eat from a Core list of wholesome, nutritious foods without counting or tracking.

On both plans you get 35 weekly points to "spend" any way you wish.

*********

Wouldn't it be wonderful to find a recipe in a second without srolling down through all of them?! Yes. It would be.
I'm glad our wonderful recipes are organized in food categories.
When I prepare a recipe that is absolutely delicious, I print it and put in a seperate organized "superb healthy recipes" file.
That way I have access to my best recipes quickly.
I'm sure it can be saved on the computer, but I don't know how to do it...

I hope it helps

Best wishes

Mimi

Edited by: PERSISTENCEMIMI at: 1/17/2008 (07:15)
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BJEANLEW's Photo BJEANLEW Posts: 436
1/15/08 7:55 P

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Hello I was just looking through your recipes and they look great have to try some. I have never been to Weight Watchers, what do you mean by core? Is there a way to find what recipes you want without just rolling down the whole list? Thanks, Betty emoticon emoticon

Every day is a new day!


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PERSISTENCEMIMI Posts: 11,222
1/14/08 7:09 P

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Courtesy of KING SIZE

This is an old fave, savory, filling and light on the points. The tasting panel greeted it like an old friend that had recently hit the lotto.

Black Bean Soup

Points Value: 3
Servings: 4
Yield: 3 1/4 Cups
Serving Size: a little more than 1 1/2 cups

Prep Time: 5 Minutes
Cooking Time: 30 minutes

5 second spray of oil
1 Tbsp fresh lime juice
1 clove garlic, pressed
1 can canned tomatoes with green chilies, Do Not Drain
1 Tbsp cilantro, triple rinsed, and torn
2 cups of chicken broth
1 medium Vidalia onion, Diced
2 Tbsp ground cumin
2 cups of canned black beans, do not drain
4 Tbsp reduced-fat sour cream (optional, but awesome, count points),
chipotle hot sauce

Start the large pot over medium high heat, spray the oil, press the garlic into the pot and add the onion cook until the garlic is brown and and the onion has softened. Be careful not to burn the the garlic, that tastes terrible. Pour in the chicken broth to deglaze the pot, add the beans, tomatoes, cumin, and lime juice. Bring it all to a boil and then reduce to a simmer and cook for 30 minutes stirring ever so often.

Dole out the soup, hit it with some hot sauce if you like, and top with 2 tablespoons of sour cream and fresh cilantro. For a neat texture add some baked tortilla chips (optional, count points).

5 out of 5 stars = A Crunchtastic Meal

FYI this soup is a 5 star meal on the first day and a impossible 6 stars on the second.



Edited by: PERSISTENCEMIMI at: 1/14/2008 (19:10)
I'll celebrate 10 years of maintenance on July 2nd, 2014!

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PERSISTENCEMIMI Posts: 11,222
1/14/08 7:07 P

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Vegetable and Bean Chili
Recipe courtesy Gourmet magazine

4 large onions (1 pound), coarsely chopped
2 green bell peppers, cut into 1/2-inch pieces
6 large garlic cloves, finely chopped
1 fresh jalapeno chile, finely chopped (including seeds)
4 tablespoons olive oil
2 tablespoons chili powder
2 teaspoons ground cumin
Kosher salt
2 (28-ounce) cans whole tomatoes, coarsely chopped, with juice
4 zucchini, cut into 1/2-inch cubes
4 (15-ounce) cans kidney beans, rinsed, drained
2 tablespoons chopped unsweetened chocolate
1/3 cup chopped fresh cilantro leaves

Saute onions, bell pepper, garlic, and jalapeno in oil in a 8-quart heavy pot over moderately high heat, stirring, until softened, about 5 minutes. Add chili powder, cumin, and salt and cook, stirring, 1 minute. Add tomatoes with juice and zucchini and simmer, partially covered, stirring occasionally, 15 minutes. Stir in beans and chocolate and simmer, stirring occasionally, 5 minutes. Stir in cilantro.

Difficulty: Easy
Prep Time: 20 minutes
Cook Time: 30 minutes
Yield: 8 servings


I'll celebrate 10 years of maintenance on July 2nd, 2014!

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PERSISTENCEMIMI Posts: 11,222
1/13/08 8:49 A

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Courtesy of DSONTA

Butternut Squash "dessert"

I suprised myself by "inventing" a recipe. Butternut squash (about a cup cooked) mashed with 1/2 cup unsweetened applesauce, 1-2 splenda, and LOTS of cinnamon. Only 2 points.

The surprise was because I NEVER had butternut squash ever in my life, until this year. I've been trying out new veggies from the farm store and the lady talked me into trying squash. Now I can't live without it.


I'll celebrate 10 years of maintenance on July 2nd, 2014!

Leader of W8watchers superb healthy recipes

www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=10495


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PERSISTENCEMIMI Posts: 11,222
1/5/08 5:41 P

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Courtesy of Lisa

Asian Crab and Shrimp Salad

light meals

Core Recipe
Servings: 4
Preparation Time: 15 min
Cooking Time: 0 min
Level of Difficulty: Easy

Enjoy this Asian-style salad from our UK site. It has a fantastic mix of flavors.


Ingredients
• 1 tsp lime zest
• 1 1/2 Tbsp fresh lime juice
• 2 Tbsp low-sodium soy sauce
• 2 medium shallot(s), finely sliced
• 12 oz shrimp, large, cooked
• 2 head bok choy, small, torn into pieces
• 1/2 medium head lettuce, shredded
• 1 cup bean sprouts
• 1 medium yellow pepper(s), finely sliced
• 1 medium sweet red pepper(s), finely sliced
• 1 cup button mushrooms, sliced
• 3 Tbsp cilantro, fresh, roughly-chopped
• 6 oz canned crabmeat, drained
• 1/8 tsp table salt, or to taste
• 1/8 tsp black pepper, freshly ground, or to taste
Instructions
• In a large salad bowl, mix together lime zest, lime juice and soy sauce; add shallots. Pat shrimp dry with a paper towel; add to salad bowl. Stir gently and marinate for about 10 minutes.
• Add remaining ingredients to salad bowl; toss together and serve.
• Cook's tip: If you can't find bok choy, use a combination of crisp lettuce, such as Romaine or Iceberg, with some finely sliced white cabbage



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PERSISTENCEMIMI Posts: 11,222
1/5/08 5:35 P

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Courtesy of Lisa

Asian Tofu-Noodle Soup

soups

Core Recipe
Servings: 4
Preparation Time: 25 min
Cooking Time: 15 min
Level of Difficulty: Easy

This delicate garlic- and ginger-infused soup is a meal in a bowl. For the best possible texture and color, simmer just until the vegetables are crisp-tender.


Ingredients
• 29 oz fat-free chicken broth, reduced-sodium, or vegetable broth
• 1 cup water
• 2 Tbsp low-sodium soy sauce
• 2 tsp minced garlic
• 1 Tbsp ginger root, freshly grated, divided
• 3 cup mushroom(s), shiitake, stems removed, caps sliced
• 4 oz uncooked whole-wheat spaghetti, broken in half
• 3/4 cup carrot(s), sliced
• 1 1/4 cup snow peas, fresh, trimmed, cut in half on the diagonal
• 1 cup canned yellow corn, baby, cut in half
• 8 oz firm tofu, cut into 1/2-inch chunks
• 1/2 cup scallion(s), sliced
Instructions
• In a large saucepan, bring broth, water, soy sauce, garlic and 2 teaspoons of ginger to a boil over medium-high heat.
• Add mushrooms, spaghetti and carrots; boil 5 minutes. Add snow peas and baby corn; boil 2 minutes. Add tofu; boil until vegetables are crisp-tender and spaghetti is al dente, about 2 minutes more.
• Remove from heat and stir in scallions and remaining teaspoon of ginger. Yields about 1 3/4 cups per serving.



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PERSISTENCEMIMI Posts: 11,222
1/5/08 5:31 P

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Courtesy of Lisa

Beef Maki with Lemon-Ginger Teriyaki Sauce

main meals

Core Recipe
Servings: 4
Preparation Time: 30 min
Cooking Time: 10 min
Level of Difficulty: Moderate

This simple take on Japanese Maki is easy and fun to make. The well-flavored dipping sauce really hits the spot!


Ingredients
• 1 sprays cooking spray
• 1/4 cup teriyaki sauce, divided (natural variety recommended)
• 3/4 pound raw lean beef tenderloin, sliced into eight 1/4-inch-thick slices
• 8 medium scallion(s), trimmed of roots and rinsed
• 1 medium carrot(s), peeled and sliced into long thin strips
• 2 cup cooked brown rice, short grain, cooled
• 4 sheets nori seaweed
• 3 Tbsp water
• 2 tsp ginger root, finely minced
• 1 Tbsp fresh lemon juice
• 1 Tbsp chives, fresh, chopped
Instructions
• Coat a grill pan with cooking spray and set over medium-high heat. Spread 2 tablespoons of teriyaki sauce over beef slices. Grill beef for 2 to 3 minutes per side; set beef aside on a plate.
• Grill scallions and carrots in same pan, turning once, for 1 to 2 minutes; remove from heat.
• Place one nori sheet on a bamboo sushi mat (available at Asian specialty stores) and top with 1/2 cup of rice; spread rice out with a spatula into an even layer, leaving 1/4-inch border all the way around the sheet. Place 2 slices of beef, 2 scallions and several slices of carrot on the lower part of rice-covered nori sheet. Starting from the bottom, make a tight roll using the bamboo mat as a guide. Seal the edge of the roll with water and place seam-side down; cover roll with plastic wrap until ready to slice. Repeat with remaining ingredients to make 4 rolls.
• To make sauce, combine remaining 2 tablespoons of teriyaki sauce, water, ginger, lemon juice and chives in a medium bowl; mix well.
• Slice each roll into 6 pieces and serve with 3 tablespoons of sauce.



Edited by: PERSISTENCEMIMI at: 1/5/2008 (17:33)
I'll celebrate 10 years of maintenance on July 2nd, 2014!

Leader of W8watchers superb healthy recipes

www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=10495


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PERSISTENCEMIMI Posts: 11,222
1/5/08 5:25 P

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Courtesy of Lisa

Brown Rice California Rolls

light meals

Core Recipe
Servings: 4
Preparation Time: 15 min
Cooking Time: 50 min
Level of Difficulty: Moderate

Brown rice sushi? You bet! For an added kick, add wasabi paste to the soy sauce.


Ingredients
• 1/2 cup uncooked brown rice, short-grain (not instant)
• 1 tsp rice vinegar
• 4 sheets nori seaweed
• 6 oz cooked Alaskan king crab leg, or four 1.5 oz crabstick legs
• 1/2 medium avocado, Haas, sliced
• 1/2 cup cucumber(s), julienned
• 8 tsp low-sodium soy sauce
Instructions
• Preheat oven to 300ºF.
• In a medium saucepan, combine 1 1/2 cups of water, rice and vinegar; set pan over high heat and bring to a boil. Reduce heat to low, cover and simmer until liquid is absorbed and rice sticks together, about 30 to 35 minutes total; remove from heat and let cool.
• Meanwhile, place seaweed sheets on a baking sheet and place in oven. Toast until warm and soft, about 1 to 2 minutes. Arrange seaweed on a flat surface or bamboo sushi mat. With wet hands, press rice onto seaweed (about 1/4 cup per sheet) to within 1/2-inch of edges. Press until rice is flat and forms an even layer.
• Arrange 1/4 each of crab, avocado and cucumber down center of each sheet. Starting from one end and pressing down gently, roll up seaweed into a tight roll.
• Using a wet, sharp knife, slice each roll crosswise into 4 pieces (discard the ends if they have no rice or filling). Serve with soy sauce on the side. Yields 4 pieces sushi (1 full roll) plus 2 teaspoons of soy sauce per serving.




I'll celebrate 10 years of maintenance on July 2nd, 2014!

Leader of W8watchers superb healthy recipes

www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=10495


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