Combine all of the spices in a bowl. Rub 1 side of each tuna steak with some of the rub. Heat oil in a large pan over high heat. Place the tuna in the pan, rub-side down, and cook until golden brown and the spices have formed a crust, about 2 minutes. Turn over and continue cooking for 1 to 2 minutes for rare doneness. Drizzle each steak with some of the Mustard-Mint Sauce.
Mustard Mint Sauce: 3 tablespoons Dijon mustard 2 tablespoons honey (not Core; 2 WPAs over entire recipe) 1 tablespoons prepared horseradish, drained 3 mint leaves, finely chopped Kosher salt and freshly ground pepper Whisk together all ingredients in a small bowl and season with salt and pepper, to taste.
-- Bobby Flay
Baja fish tacos (core +) Count points for only the tortillas.
Cooking spray 3/4 lb mahi mahi or other firm white fish fillets 2 tsp fajita seasoning 2 c presliced green cabbage (about 6 ounces) 1 TBS fresh lime juice 1/2 tsp salt 3 TBS chopped fresh cilantro 8 (6") corn tortillas (points) 2.5 TBS FF sour cream, divided (optional) 1/2 avocado, pitted and diced Bottled salsa Lime wedges
Lightly spray grill rack with nonstick cooking spray, and preheat grill. Sprinkle both sides of fish with fajita seasoning, gently pressing into flesh. Grill fish 3-4 minutes on each side or until fish flakes easily when tested with a fork. Flake into pieces with a fork; keep warm.
In a small bowl, mix together cabbage, lime juice, salt, and cilantro.
Wrap the tortillas in paper towels, and microwave 1 minute on HIGH or until they're warm.
Place taco ingredients on the table for assembly. Spread each tortilla with 1 teaspoon of sour cream, if desired, and top with fish, cabbage mixture, and avocado. Serve with salsa and lime wedges on the side.
Yield: Makes 4 servings (serving size: 2 tacos)
-- Gretchen Roberts, Health Magazine, JULY 2006
Baked cod with chorizo (core + 2 WPAs)
I used catfish instead of cod and red potatoes instead of Yukon gold.
Recommended: Large ovenproof skillet
4 tsp olive oil 3 oz chorizo sausage, thinly sliced (8 WPAs) 3/4 lb Yukon gold potatoes (peel first, if desired), sliced 1/4" thick 2 leeks, white and light green parts only, halved lengthwise, rinsed, and thinly sliced into half-moons 1/2 c low-sodium chicken broth 1/8 tsp crumbled saffron threads 1/2 tsp kosher salt 1/8 tsp black pepper 1.5 to 2 lbs cod fillets 1/4 c fresh flat-leaf parsley leaves, roughly chopped
Heat oven to 400° F.
Heat 2 tsp of the oil in a large ovenproof skillet over medium-high heat. Add the sausage and brown on both sides. Add the potatoes and cook, stirring occasionally, for 10 minutes. Add leeks, broth, saffron, salt, and pepper. Bring to a boil.
Meanwhile, rinse the cod and pat it dry with paper towels. Season to taste with additional kosher salt and pepper. Place it on top of the potatoes and drizzle with the remaining oil. Bake until the cod is the same color throughout and flakes easily, about 20 minutes. Sprinkle with the parsley and transfer to individual plates.
Yield: Makes 4 servings
-- Adapted from Sara Quessenberry, Real Simple, MARCH 2006
Preheat broiler. Combine the mayonnaise, 2 TBS of the lemon juice, milk, shallots, and mustard in a medium bowl. Dip a fish fillet in the milk mixture, and dredge into oats/cornmeal. Repeat the procedure with the remaining fillets. Place fillets on a broiler pan coated with cooking spray, and broil for 7 minutes on each side or until the fish flakes easily with a fork.
In a mini food processor, combine garlic, rosemary, thyme, wine, oil, Dijon mustard, and 1 TBS of the whole-grain mustard. Grind until combined, about 30 seconds. Transfer to a small bowl. Add remaining 1 TBS of whole-grain mustard to the sauce and stir to combine. Set aside mustard sauce.
Preheat the broiler. Line a heavy rimmed baking sheet with foil. Spray the foil with nonstick cooking spray. Arrange the salmon fillets on the baking sheet and sprinkle them with salt and pepper. Broil for 2 minutes. Spoon the mustard sauce over the fillets. Continue broiling until the fillets are just cooked through and golden brown, about 5 minutes longer.
Transfer the fillets to plates and serve with lemon wedges.
-- Giada de Laurentiis
Chile-spiced red snapper and couscous stew (freezer-friendly) (core)
We tripled the thyme, salt and pepper to give it more flavor. This is the original recipe (not the tripled one).
1 sprays cooking spray 1 small onion(s), chopped 1/4 cup sweet red pepper(s), chopped 1 average jalapeno pepper(s), red, or other hot chile, cored, seeded and minced (do not touch seeds with bare hands) 1 pound snapper fillet(s), or cod fillet, skinned, cut into bite-size pieces 2 medium tomato(es), cored and chopped 1/4 tsp dried thyme, crushed 1/2 tsp table salt 1/4 tsp black pepper 1 cup fat-free chicken broth 1/2 cup cooked couscous, pearl-variety 1 Tbsp chives, fresh, minced 1 tsp fresh lemon juice
Coat a medium nonstick pot with cooking spray. Add onion, red pepper and chile; sauté, stirring frequently, for 3 minutes. Add fish and cook 1 minute.
Add tomatoes, thyme, salt, pepper and broth. Simmer until fish is cooked through, about 5 minutes.
Stir in couscous, chives and lemon juice; heat through. Yields about 1 1/4 cup per serving.
Freezing and thawing instructions: Prepare stew recipe and place cooled product in a freezer-safe container, cover tightly and freeze. When ready to eat, thaw in the refrigerator and then reheat in covered saucepan over medium heat, about 5 minutes, or in microwave on medium power until hot. Or, remove frozen stew from container and place in a saucepan. Cover and heat over medium heat, breaking up stew with a spoon as it softens, about 15 minutes.
Fillet of sole with crispy ginger and baby bok choy (core)
This does not freeze well (at least not the bok choy).
2 TBS canola oil, divided 1 lb sole – four 4 oz fillets (tilapia or any other firm white fish also works) 2 pieces ginger root, fresh, about 2” each, peeled and cut into thin matchsticks 2 TBS low-sodium soy sauce, divided 1 serving cooking spray 2 medium garlic cloves, thinly sliced 1 tsp ginger root, fresh, minced 8 oz bok choy, baby-variety, cut in half lengthwise and washed in cold water
Place a large nonstick skillet over medium-high heat; add 1 TBS of oil. Place fish in skillet and cook, gently flipping fillets so they do not break apart, about 2-3 minutes per side. Remove fish to a plate and cover to keep warm.
Add remaining TBS of oil to same skillet. When hot, add ginger matchsticks; cook for 3 minutes, turning once. Add 1 TBS of soy sauce and cook until all liquid is absorbed; remove ginger from skillet.
Off heat, coat skillet with cooking spray. Add garlic and minced ginger and cook for 30 seconds. Add bok choy and cook until wilted, about 3 minutes. Stir in remaining TBS of soy sauce.
To serve, place ½ c of bok choy in the center of four plates. Top each with one piece of fish and two TBS of crispy ginger.
In a shallow glass dish, combine the honey, soy sauce, balsamic vinegar, ginger, garlic, and olive oil. Season fish fillets with salt and pepper, and place them in the dish. If the fillets have skin on them, place them skin side down. Cover, and refrigerate for 20 minutes to marinate.
Heat canola oil in a large skillet over medium heat. Remove fish from the dish, and reserve marinade. Fry fish for 4-6 minutes on each side, turning only once, until the fish flakes easily with a fork. Remove fillets to a serving platter and keep warm.
Pour reserved marinade into skillet, and heat over medium heat until the mixture reduces to a glaze consistency. (Saute bok choy or another veggie in it if you like.) Spoon glaze over fish, and serve immediately.
You can also grill or bake the fish if you prefer.
-- posted on the WW Core board
Lemon basil marinade (core)
1/4 c lemon juice 2 TBS olive oil 2 TBS finely chopped green onion 1/2 tsp dried basil or 1 TBS fresh basil 1/4 tsp salt
Combine all ingredients and mix well. Add 1 to 2 lbs of fish. Marinade for one to four hours in the refrigerator. Discard marinade and broil or grill fish until cooked through.
-- Quick & Healthy Cookbook, by Brenda J. Ponichtera
Microwave: mexican cod & potato stew (core) You can substitute grouper or red snapper for the cod; add a pinch or two of red pepper flakes for a spicier version.
1 can (14.5 oz) diced tomatoes, drained 3/4 c frozen corn kernels 1/2 tsp ground cumin 1/4 cp fresh cilantro, chopped, plus leaves for garnish 1 lb red new potatoes, scrubbed and thinly sliced 2 large shallots, thinly sliced 1 tsp olive oil coarse salt and ground pepper 1 lb skinless cod fillet, cut into 1.5" chunks
In a medium bowl, stir together tomatoes, corn, cumin, and chopped cilantro; set aside.
In a 2-quart microwave-safe dish with a lid, combine potatoes, shallots, and oil. Season with salt and pepper; spread in an even laver. Cover; microwave on high for 6 minutes.
Place cod in a single layer around the edge of the dish, on top of potatoes. Season with salt and pepper. Spoon tomato mixture in the center. Microwave on high until cod is cooked through and potatoes are tender, 9 to 10 minutes. Gently stir to combine; garnish with cilantro leaves.
Serves 4; each serving = 1/4 tsp of healthy oil requirement
For those on Flex: 221 cal, 2.3 g fat, 2.8 g fiber per serving
-- Everyday Food Magazine (a Martha Stewart publication)
Mikey's baked swordfish in spicy mango marinade (core)
I used mahi mahi in place of the swordfish, and it was great.
1 lb swordfish steaks 2 ripe mangoes, peeled and diced 2 jalapenos, chopped and seeded 1" piece of fresh ginger root, peeled 2 limes
Blend mangoes, jalapenos, ginger, and the juice of the limes in a blender or food processor. Spray a nonreactive baking plan with non-stick spray. Cover the bottom of the pan with some of the mango marinade, place the steaks on the marinade, and pour the remaining marinade over the steaks. Refrigerate for 20 minutes, while marinating, preheat oven to 400*.
Bake 20 minutes or until the fish flakes easily with a fork and is no longer opague. Plate the fish, spooning sauce over the top.
-- posted by Mikey57 on the WW Core board
Oven fried fish (core)
1 lb of white fish (cod, flounder, catfish, 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.
Pan-grilled salmon with pineapple salsa (core)
1 c chopped fresh pineapple 2 TBS finely chopped red onion 2 TBS fresh chopped cilantro 1 TBS rice vinegar 1/8 tsp ground red pepper Cooking spray 4 (6 oz) salmon fillets, about ½” thick 1/2 tsp salt
Combine first 5 ingredients (through pepper) in a bowl. Set aside.
Heat a nonstick grill pan coated with cooking spray over medium-high heat. Sprinkle fish with salt. Cook fish for 4 minutes on each side or until it flakes easily with a fork. Top with salsa.
Serving size = 1 fillet and 1/2 cup salsa
Red snapper with stewed tomatoes (core) 1 (14 oz) can Mexican-style stewed tomatoes, undrained (or 1 can regular stewed tomatoes + 1/4 c salsa) 1/4 c capers, drained (or 1/2 c any variety pitted, chopped olives) 1.5 lb red snapper fillets 1 TBS extra-virgin olive oil
Preheat the oven to 325*. Combine the tomatoes and their juices with capers in a large ovenproof baking dish. Place the fish fillets on top and drizzle with the oil. Bake for 15 minutes. Spoon some of the tomato mixture over the fish and bake for 10-15 minutes more, until the fish flakes easily with a fork. Serve hot, spooning the sauce over the fish.
Serves 6 (1 tsp healthy oil per serving)
-- "The Six O'Clock Scramble," Aviva Goldfarb, as adapted by The Charlotte Observer
Roasted fennel and red onion salmon (core) 2 small fennel bulbs, cut into ½” wedges 1 large red onion, cut into ½” wedges 6 cloves garlic, smashed 1 c cherry or grape tomatoes ½ bunch fresh thyme sprigs 1 tsp kosher salt ½ tsp black pepper 2 tsp extra-virgin olive oil 4 (6 oz) salmon fillets, skinned 1 lemon, halved About 3 cups cooked brown rice or Israeli couscous
Heat oven to 400*. In a roasting pan, toss the fennel, onion, garlic, tomatoes, thyme, ½ tsp of the salt, ¼ tsp of the pepper, and the oil. Spread evenly and roast for 20 minutes.
Move the vegetables to one side of the pan, add the salmon, then redistribute the vegetables around the salmon. Squeeze the lemon halves over the salmon. Sprinkle the salmon with the remaining salt and pepper.
Return to oven and roast until the salmon is the same color throughout and flakes easily, 15-20 minutes. Serve immediately, with rice or couscous.
--Real Simple Magazine, October 2005
Roasted salmon with zucchini, lemon, and dill (core)
1.5 lbs zucchini (about 3 medium), cut diagonally into 1-inch-thick pieces 2 lemons, quartered, seeds removed 8 sprigs fresh dill 2 TBS olive oil (this gets in your entire daily healthy oil serving) Coarse salt and ground pepper 4 skinless salmon fillets (about 8 oz each)
Heat broiler, with rack 4 inches from heat. Combine zucchini, lemons, and dill on a large rimmed broiler-proof baking sheet. Drizzle with oil, and season with salt and pepper; toss to coat.
Nestle salmon fillets among vegetables; season generously with salt and pepper. Broil until vegetables are tender and fish is opaque throughout, 15 to 20 minutes.
--Everyday Food magazine (a Martha Stewart publication)
Sauteed fish with soy-lime sauce and avocado (core)
1.5 lb fish of your choice (we used mahi mahi) salt and pepper 4 tsp olive oil, divided 1/8 c soy sauce juice of 2 limes 1/4 tsp Splenda 1 tsp minced garlic 1 tsp minced ginger 1/2 jalapeno pepper, seeded and chopped 2 TBS chopped fresh cilantro 1 ripe avocado, pitted and sliced
In a small bowl, whisk together 2 tsp of the olive oil, soy sauce, lime juice, Splenda, garlic, ginger, jalapeno, and cilantro. Season fish with salt and pepper. Heat remaining 2 tsp of oil in skillet over medium heat. Cook fish in oil to desired doneness, being careful not to overcook. Fish is cooked through when it is no longer opague, and flakes easily with a fork. Remove fish and plate it, topping it with sliced avocado and sauce.
Serves 4 (each serving includes 1 tsp of healthy oil)
-- posted on the WW Core Board
Strawberry-avocado salsa (core) Serve with grilled halibut or shrimp.
1 c roughly chopped strawberries 1/4 c chopped red onion 1/2 small jalapeno pepper, minced 2 TBS chopped fresh cilantro 2 TBS lime juice 1 medium avocado, roughly chopped salt and pepper, to taste
Combine all ingredients in a medium bowl. Gently toss until well mixed.
-- Posted on the WW Core Board
Seared tuna steaks with wasabi-green onion mayonnaise (core)
1/2 c FF mayonnaise 2 TBS minced green onions (white and green parts) 1 tsp or more wasabi paste 3 TBS soy sauce 1 TBS unseasoned rice vinegar 4 (8 oz) tuna steaks (preferably ahi) canola oil
Whisk mayo, onions, and wasabi paste in a small bowl to blend, adding more wasabi to suit your taste. Cover and refrigerate.
Whisk soy sauce and rice vinegar in small bowl to blend. Place tuna steaks in resealable bag. Add soy mixture; seal bag. Turn bag to coat. Let stand at room temperature 30 minutes, turning bag occasionally.
Brush grill with canola oil. Heat grill to medium-high heat. Drain tuna steaks. Grill tuna to desired doneness, about 4 minutes per side for medium. Top each stead with about 2 TBS of wasabi mayonnaise and serve.
-- Bon Appetit July 2004
Snapper & pasta stew (core) 1 lb fresh or frozen skinless red snapper or rockfish fillets 3 medium leeks, sliced (about 3 c) 1 medium green bell pepper, seeded and diced 1 medium red or yellow bell pepper, seeded and diced 2 cloves garlic, minced 2 TBS healthy oil 1 (16 oz) can diced tomatoes, UNDRAINED 1.5 c water or seafood stock 2 TBS fresh basil, chopped, or 1 tsp dried basil, crushed 1 tsp fresh rosemary, chopped, or 1/4 tsp dried rosemary, crushed 1/4 tsp salt 1/4 tsp pepper 1 c medium whole-wheat macaroni, uncooked 1/4 c sliced ripe pitted olives
Thaw fish, if frozen. Rinse fish. Cut into 1" cubes; set aside.
In a large stockpot, heat the healthy oil. Cook leeks, green pepper, red/yellow pepper, and garlic until vegetables are crisp-tender. Stir in UNDRAINED tomatoes, water/stock, basil, rosemary, salt and pepper. Bring mixture to a boil. Add macaroni. Reduce heat; cover and simmer about 15 minutes, or until pasta is tender.
Add fish and olives to pot; return to boiling. Reduce heat. Cover and simmer for 4-6 minutes or until fish flakes easily with a fork. Garnish with fresh rosemary and additional olives, if desired.
For those on Flex: 359 cal, 11 g fat per serving
-- Seafood, by Carrie Holcomb (published by Barnes & Noble Books)
1 TBS garlic powder 1 TBS onion powder 2 tsp Splenda 2 tsp paprika 1 TBS chili powder ¾ tsp salt ½ tsp black pepper ¼ tsp ground red pepper 1 lb flank steak cooking spray
Combine first eight ingredients (all of the spices) in a small bowl, mixing well. Rub spice mixture over both sides of steak. Heat grill, or grill pan coated with cooking spray, over medium-high heat. Add steak; cook five minutes per side. Cut diagonally across the grain and serve.
(We had to finish this in the oven at 400*.)
For those counting points: 195 calories, 9 g fat, 1 g fiber per serving (3 oz = 1 serving)
-- Cooking Light
Chile-rubbed flank steak (core) One 1.5 to 2 lb flank steak 4 garlic cloves, minced 3 Thai bird chiles, minced, OR 1 TBS seeded, minced jalapeno pepper 4 tsp extra-virgin olive oil salt and freshly ground pepper balsamic vinegar, for serving
In a large, shallow dish, coat the flank steak with the garlic and chiles. Drizzle with the olive oil and set aside at room temperature for 2 hours.
Light a grill. Season the steak with salt and pepper and grill over a hot fire until nicely browned on the outside and medium-rare within, about 4 minutes per side. Transfer the steak to a carving board and let rest for 5 minutes. Slice the steak against the grain in slices 1/4" thick. Drizzle with balsamic vinegar.
MAKE AHEAD INSTRUCTIONS: Marinate the flank steak overnight in the refrigerator; bring to room temperature prior to grilling.
-- Adapted from Food & Wine Magazine, March 2006
This is the perfect thing to serve on a Core steak.
1/3 c red wine vinegar 1/3 c extra-virgin olive oil 1/2 c small red onion, finely chopped (about 1/4 c) 1 small jalapeno pepper, seeded and chopped 2 cloves garlic, minced 1/4 c flat-leaf parsley, rinsed well and chopped 1/4 c fresh cilantro, rinsed well and chopped 1/2 tsp each salt and pepper, or to taste
Place the vinegar in a small bowl. Whisk the olive oil in a slow, steady stream. Stir in the onion, jalapeno, garlic, parsley, and cilantro. Add salt and pepper. Let stand at room temperature about an hour, to blend flavors. Can be refrigerated up to one week, but the parsley and cilantro will darken.
This recipe serves 8 steaks. Count Core + 2 WPAs if you use it on 4 steaks.
-- Charlotte Observer
Coffee-rubbed sirloin (core)
2 TBS ancho chili powder (I used 1 diced dried ancho chile instead) 2 TBS finely ground espresso 1 TBS Spanish paprika 1 TBS dark brown sugar (not Core, but 0 WPAs per serving in this recipe) 1.5 tsp dry mustard powder 1.5 tsp kosher salt 1.5 tsp black pepper 1.5 tsp ground coriander 1.5 tsp ground oregano 1 tsp ground ginger 1 tsp chili de arbol powder (I used 1 tsp chili powder instead) 4 4-oz sirloin steaks (total: 1 lb) canola or olive oil salt and coarsely ground black pepper
Combine all spices in a bowl. Preheat grill. Brush each side of steaks with oil then season each side liberally with salt and pepper. Rub 1 TBS of the coffee rub onto 1 side of each steak. Cook the steak, rub side down until golden brown, about 3-4 minutes. Flip the steak over and cook to desired doneness. Remove and let stand 5 minutes before slicing.
Trim fat from steak. In a small bowl, combine pepper, Italian seasoning, mustard, garlic powder, and oil, to form a paste. Rub paste evenly over both sides of steak.
Heat grill. Grill steak 7 minutes on each side or until desired degree of doneness. Cut diagonally across grain into thin slices. Salt to taste.
Yield: 4 servings
Jamaican jerk flank steak (core)
Note: this is to be marinated overnight, prior to cooking.
Cooking spray 1/2 c red wine vinegar 1 TBS sugar (0 points over recipe) 2 tsp ground allspice 2 tsp ground cloves 2 tsp dried basil 2 tsp dried thyme 1.5 tsp hot sauce 2.5 lbs flank steak Salt and pepper
Preheat grill, grill pan or broiler. Coat a grill, large baking sheet or shallow roasting pan with cooking spray.
In a shallow dish, whisk together vinegar, sugar, allspice, cloves, basil, thyme, hot sauce, salt and pepper. Add flank steadk and turn to coat (we used a ziptop bag). You may marinate up to 24 hours.
Transfer flank steak to prepared pan and pour over any remaining marinade. Grill or broil 5 minutes per side, or until medium-rare. Let stand 10 minutes before slicing crosswise into thin slices. Serve 12 oz for tonight's dinner (about 1/3 of the total). Refrigerate or freeze leftovers.
The orange juice and hoisin sauce are not core, but added together and spread over four servings, they do not add any points to the recipe. The original recipe calls for ½ c cashews, chopped, and spread over the finished dish. Add them if you wish to use some points.
3/4 lb trimmed sirloin steak 1 TBS grated orange peel 2 TBS canola oil 1/2 tsp red pepper flakes 1 small onion, sliced 1 red bell pepper, thinly sliced 2 c broccoli florets 8 oz uncooked whole-wheat fettuccine 2 TBS orange juice 2 TBS low-sodium soy sauce 1 TBS hoisin sauce
Slice steak into 1.5” pieces. Toss with orange peel; set aside. Heat 1 TBS of oil in a large skillet over medium-high heat. Add pepper flakes, onion and bell pepper. Stir-fry until vegetables wilt. Add broccoli and 3 TBS water; cover and steam 1 to 2 minutes until broccoli is cooked tender-crisp. Remove from skillet.
Cook fettuccine according to package directions. Stir together orange juice and soy and hoisin sauces. Add remaining oil to skillet and return to medium-high heat. Add the steak and the cashews; stir-fry 2-3 minutes. Return vegetables to skillet with sauce mixture and heat through. Season with salt and freshly ground pepper. Drain noodles; top with stir-fry.
Oriental flank steak with asparagus and wild-rice pilaf (Core)
Note: Cook the wild rice ahead of time, then begin the recipe.
16 asparagus spears 1/3 c low-sodium soy sauce 1/4 c dry sherry (2 WPAs) 1/2 tsp black pepper 1/8 tsp ground red pepper 1 garlic clove, minced 1 (1 lb) flank steak or boned top round steak 4 c sliced spinach 2 c cooked wild rice 1/2 c finely chopped celery 2 tsp dark sesame oil (3 WPAs) 2/3 c chopped green onions
Snap off tough ends of asparagus. Cook asparagus in boiling water for 2 minutes or until crisp-tender. Drain well, and chill.
Combine soy sauce and next 4 ingredients (soy sauce through garlic), reserving 1/3 cup soy sauce mixture. Set aside. Place remaining soy sauce mixture, asparagus, and steak in a zip-top plastic bag; seal. Marinate in refrigerator 1 hour, turning occasionally.
Remove asparagus and steak from bag, and discard marinade. Place a grill pan over medium-high heat until hot. Add asparagus and steak, and cook steak 3 minutes on each side or until desired degree of doneness, turning asparagus as needed.
Meanwhile, heat oil in a large saucepan over medium-high heat. Saute spinach, celery and onions until tender. Combine 1/3 cup reserved soy sauce mixture and rice; add to saucepan, toss to coat, and warm until heated.
Divide asparagus, steak, and wild-rice pilaf evenly among 4 plates.
Place steak on a platter, and cover with foil. Let stand for 5 minutes. Cut steak diagonally across grain into thin slices.
Yield: 4 servings (serving size: 4 asparagus spears, 3 ounces steak, and 1 cup wild-rice pilaf)
-- Adapted from Cooking Light, JANUARY 1999
Sirloin steaks with mustard parmesan crust (core)
Technically, the olive oil used for drizzling will put each serving over 2 tsp of healthy oil per day, so you may wish to count points for the drizzled oil, or cut the oil back.
10 cloves of garlic, peeled 1/4 c olive oil (12 tsp) (cut to 10 tsp to stay within the daily allotment) 3 TBS fresh, roughly chopped thyme 3 TBS Dijon mustard 3 thick sirloins (or 6 small), trimmed of visible fat Grey salt and fresh ground black pepper Olive oil, for drizzling 2 c soy or FF grated parmesan cheese
In a preheated saute pan over medium-low heat, pan roast the garlic in the olive oil, tossing only once. Allow to brown for five to ten minutes. Drain the cloves through a strainer. Allow to cool before mashing roughly with a fork. Add thyme to garlic paste and mash that in as well. When they are pasty but still chunky, mix in the Dijon mustard.
Preheat oven to 450*. Preheat a grill to high. Season steaks well with salt and pepper. Pound the seasonings in well. Drizzle steaks lightly on both sides with olive oil. Place meat on grill to brown, about 5 minutes each side. Remove steaks from grill, place on a large cookie sheet. Cover top of steaks generously with mustard coating. Top with large piles of parmesan, spreading out to edges carefully with fingers. Place steaks in oven 8 or 9 minutes.
-- Adapted from Michael Chiarello’s Easy Entertaining
Spicy orange beef (core + 1 WPA)
Count a point if you want to be scrupulous; there are 3 WPAs in the whole recipe, and 4 servings.
1 (3.5 oz) bag boil-in-bag brown rice ½ tsp salt 1 tsp bottled minced garlic ½ tsp crushed red pepper 1 lb lean, boneless sirloin steak, cut into ¼” strips ½ tsp grated orange rind ¼ c orange juice (0.5 WPA spread over 4 servings) 1 TBS cornstarch (1 WPA spread over 4 servings) 2 TBS low-sodium soy sauce 1 tsp dark sesame oil (1.5 WPA spread over 4 servings) ¾ c (1”) slices green onions
Cook rice according to package directions, omitting salt and fat. Combine rice and salt, tossing well.
Combine garlic, pepper, and beef, tossing well.
Combine rind, juice, cornstarch, and soy sauce, stirring with a whisk.
Heat oil in a large nonstick skillet over medium-high heat. Add beef mixture and onions; saute 2 minutes. Add juice mixture; cook 2 minutes or until sauce thickens, stirring frequently. Serve beef mixture over rice.
Yield: 4 servings (serving size: ½ c beef mixture and about 1/3 c rice)
For those counting points on Flex: 274 calories, 6.8 g fat, 2.1 g fiber
-- Cooking Light
Steak and potatoes with mustard vinaigrette (core)
1.5 lbs red or russet potatoes, scrubbed and sliced into 1/8” thick rounds 8 tsp olive oil, divided 1.75 tsp kosher salt, divided 3/4 tsp freshly ground black pepper, divided 4 (6-oz) lean sirloin steaks, about 1” thick 1/4 c Dijon mustard 2 TBS white wine vinegar 1 TBS chopped fresh tarragon 2 c fresh spinach leaves
Preheat oven to 400*. In a medium bowl, toss the potatoes with 2 tsp of oil, ¾ tsp of salt, and ¼ tsp of black pepper. Transfer to rimmed baking sheet and roast, stirring once, until the potatoes are golden, about 25 minutes.
Meanwhile, season the steaks with ¾ tsp of the salt and ¼ tsp of the pepper. Grill to desired doneness. Transfer to a cutting board, cover with foil, and let stand for 10 minutes.
Meanwhile, in a large bowl, whisk together the mustard, vinegar, and remaining salt and pepper. Whisking constantly, slowly add the remaining oil and the tarragon. Toss the spinach with the vinaigrette, slice the steaks, and serve the salad and meat alongside the potatoes.
-- Real Simple, September 2005
The perfect core steak
Ina Garten's method is the best I have ever tried. Rub your core steak with olive oil - use 2 tsp if you need your entire day's worth, use less if you don't. Then rub in a liberal amount of kosher/coarse salt and freshly ground black pepper. Let the steak sit at room temperature for 10 minutes, then grill. The result is a tender, juicy steak, the taste of which is not masked by steak sauces and the like.
Beef, spinach and blue cheese quesadillas (core + ?)
Count points only for the tortillas. (Yes, taco sauce is core.) The only soy blue cheese I can find is Galaxy brand's Veggie Slices, and it is good in this. Note: 4 oz regular blue cheese = 11 WPAs, spread over the entire recipe.
1/3 cup cooked lean ground beef 3 TBS taco sauce 4 large burrito-size wheat flour tortillas (points) 4 oz soy or FF blue cheese, crumbled 10 oz chopped frozen spinach, thawed and squeezed dry 1/2 tsp red pepper flakes
Stir together beef and taco sauce in a small bowl.
Lay two tortillas on a flat surface and divide beef mixture between them. Sprinkle each tortilla with half of cheese, spinach and red pepper flakes; top each with a remaining tortilla.
Set a large, heavy nonstick skillet over medium-high heat. Place one quesadilla in skillet and cook until brown spots form on bottom of tortilla, about 3 to 4 minutes. Flip and repeat; remove to a large cutting board. Cover to keep warm.
Repeat with remaining ingredients. Cut each quesadilla into 8 wedges and serve. Serves 4 as an appetizer, 2 as a meal.
2 TBS olive oil 1 lb lean ground beef 1 onion, chopped 1 green bell pepper, seeded and chopped 8 oz mushrooms, sliced 15 oz canned tomato sauce 2 tsp Italian seasoning 2 tsp calorie-free sweetener (use sugar if you prefer) 1 heaping TBS minced garlic 2 c uncooked whole-wheat macaroni 1/2 c shredded FF or soy cheddar cheese 1/2 c shredded FF or soy mozzarella cheese
Preheat oven to 375*F. Cook macaroni according to package directions. Meanwhile, in a large skillet over medium heat, heat oil. Add beef, onion, and green pepper, and cook until beef is browned. Stir in mushrooms, tomato sauce, Italian seasoning, sweetener/sugar, and garlic. Pour mixture into a 13 x 9" casserole dish sprayed with Pam. Spread cooked macaroni evenly over meat mixture. Layer cheddar and mozzarella cheese evenly over the top. Cover and bake for 30 minutes; uncover and bake for 15 more minutes.
Serves 6 (each serving includes 1 tsp of healthy oil)
Blue cheese-stuffed burgers (core + >1 WPA)
Cooking spray 1/2 c finely chopped onion 1 lb lean ground beef 3 TBS cornmeal 2 TBS water 1 egg white, lightly beaten 1/4 c (1 oz) crumbled blue cheese (3 WPAs over 4 servings = >1 WPA per serving) 1/4 c FF sour cream 4 lettuce leaves 4 (¼“ thick) slices tomato
Coat a small nonstick skillet with cooking spray; place over medium heat until hot. Add onion; saute 5 minutes or until tender. Remove from heat; let cool. Combine onion, beef, cornmeal, water, and egg white in a large bowl; stir well.
Divide mixture into 8 equal portions, shaping into 1/2-inch-thick patties. Spoon 1 tablespoon cheese into the center of 4 patties; top with remaining patties. Press edges together to seal.
Prepare grill. Place patties on grill rack coated with cooking spray; grill 4 minutes on each side or until done. Spread 1 tablespoon sour cream over top of each patty. Top each with a tomato slice and a lettuce leaf.
Yield: 4 servings
-- Adapted from Cooking Light, JULY 1996
Bubble up pizza casserole (core + ? WPAs)
Calculate points only for the biscuits. Add turkey pepperoni if you like, counting points for those.
1 lb lean ground beef or turkey 1 medium onion, chopped 16 oz tomato sauce 1/2 tsp dried basil 3 cloves of garlic, minced 1 tsp Italian seasoning your choice of veggie toppings: mushrooms, olives, peppers, etc. 15 oz refrigerated biscuits, quartered (points) 1.25 c FF or soy mozzarella shreds
Preheat oven to 350*. In skillet, brown meat over medium heat, stirring to crumble. Stir in onion, tomato sauce, basis, garlic, and Italian seasoning.
Add veggies and optional turkey pepperoni. Add quartered biscuit dough; stir gently until biscuits are covered with sauce.
Spray a 9 x 13" casserole dish with cooking spray. Bake for 25 minutes. Sprinkle with cheese, and bake an additional 10 minutes or until biscuits are done. Let stand 5 minutes before serving.
-- Posted by Hippomommy on the WW Core board
Burritos el grande (Core + tortillas) 1 lb lean ground beef 1 (16 oz) jar salsa 1 medium green pepper, chopped 1 c instant brown rice, uncooked 1 can FF refried beans 6 flour tortillas (10") - count points 1.5 c shredded FF or soy Cheddar cheese 1.5 c shredded lettuce 1.5 c chopped tomatoes 1/3 c FF sour cream
Brown beef in a large skillet. Add salsa and green pepper; mix well. Bring to a boil. Stir in rice; cover. Reduce heat to low; simmer 5 minutes or until rice is tender.
Meanwhile, warm beans. Spread beans evenly down center of warmed tortillas. Top evenly with the meat mixture, cheese, lettuce, and tomatoes.
Fold in opposite sides of each tortilla. Roll up burrito-style. Serve with sour cream.
-- Adapted from KraftKitchens.com
Cheddar-horseradish burgers (core)
1.5 lbs lean ground beef 4 TBS bottled white horseradish 1 TBS Worcestershire sauce coarse salt and ground pepper 4 slices soy or FF cheddar cheese canola oil, for grill grates
Heat grill to medium-high. In a medium bowl, place beef, horseradish, Worcestershire sauce, 1 tsp coarse salt, and 1/4 tsp pepper. Mix very gently with a fork to combine, being careful not to overwork meat (which would make burgers dense).
Gently form meat into 4 equal-size patties, 4" in diameter and 1" thick. With thumb, make a 1/2" deep indentation in the center of each patty (this helps keep burgers flat during grilling).
Moisten a folded paper towel with oil; grasp with tongs and rub over grates. Season burgers with salt and pepper. Grill 4 to 7 minutes per side for medium-rare, placing cheese on second side for last 3-4 minutes of cooking.
-- adapted from Everyday Food, a Martha Stewart publication
Cheesy mushroom burgers (core) 4 small plum tomatoes, chopped 1/4 c chopped fresh basil 1/4 c KRAFT Roasted Red Pepper Italian with Parmesan Dressing, divided (1 WPA; 1/4 WPA per burger) 1 c chopped mushrooms 1/2 c soy or FF Parmesan cheese, shredded 1 lb lean ground beef
Preheat grill to medium heat. Toss tomatoes with basil and 2 TBS of the dressing; set aside.
Heat remaining dressing in skillet on medium heat. Add mushrooms; cook and stir 5 minutes or until tender and liquid has evaporated. Stir in 1/2 of the tomato mixture and cheese. Cool slightly.
Mix meat and mushroom mixture. Shape evenly into 4 patties. Grill patties 7 to 9 min. on each side or until cooked through (160°F). Remove from grill and top with remaining tomato mixture.
-- adapted from KraftKitchens.com
Chili mac (core)
12 oz uncooked lean ground beef 1 medium onion(s), chopped 14.5 oz canned diced tomatoes, Mexican-style, undrained 1.25 c canned tomato sauce 2 TBS canned green chili peppers, diced, drained 2 tsp chili powder 1 tsp ground cumin 1 c dry whole-wheat elbow macaroni 15 oz canned kidney beans, drained and rinsed 1/2 c FF or soy grated cheese topping
In a large skillet, cook beef and onion until meat is browned, about 10 minutes. Drain off fat. Stir in undrained diced tomatoes, tomato sauce, chili peppers, chili powder and cumin; bring to a boil.
Stir in uncooked macaroni, kidney beans, and 1/2 c water. Return to a boil, reduce heat, cover and simmer until macaroni is tender, about 15 minutes.
To serve, spoon into bowls and sprinkle with grated topping.
4 servings; 1.25 c of chili and 2 TBS topping per serving.
-- posted on the WW Core board
Chili soup (core)
2 lbs of lean ground beef, browned and drained 2 (15 oz) cans of kidney beans, undrained and unrinsed 1 (16 oz) jar of salsa
Bring to a boil, turn down to simmer, simmer for about 1-2 hours. Add water if this becomes too thick for your taste.
-- posted on the WW core board
Cincinnati-style chili (core)
1.5 lb lean ground beef 29 oz can tomato sauce 14.5 oz can peeled whole tomatoes small onion, chopped 1/2 tsp cinnamon 1/2 tsp allspice 1 tsp salt 1/2 tsp pepper 1.5 TBS chili powder 1 TBS white vinegar 1 toe garlic 3 bay leaves
Whole-wheat spaghetti Grated or shredded soy or FF cheddar cheese
Brown meat, cooking onions with meat. Drain grease. Place meat and onions in a large pan or crock pot. Add rest of ingredients. Cook slowly 4-5 hours, covered. Remove bay leaves and garlic before serving. Serve on a bed of spaghetti and top with cheese.
Serves 7 (1 cup servings)
Dirty rice (core)
1 lb extra lean ground beef 2 cloves garlic, minced 2 stalks celery, chopped 1 onion, chopped 1 TBS chopped parsley 1 green bell pepper, chopped 1 red bell pepper, chopped 1 TBS Worcestershire sauce ¼ tsp. red pepper ¼ tsp pepper 1 tsp salt 1 c brown rice (either regular or instant) 1 (14.5 oz) can beef broth 1 c water
In a large skillet, add beef and all vegetables, cooking until beef is done and vegetables are tender. Add seasonings, stirring well. Add rice, broth, and water, mixing well. Bring to a boil and reduce heat, cover, and cook 25-30 minutes for regular rice, or 10 minutes for instant rice, cooking until rice is done.
-- A Trim & Terrific Louisiana Kitchen (Clegg), 1993
Easy layered taco pie (core + tortillas)
This is a microwave recipe, but we browned the beef + taco seasoning mix + 1/2 c water in a skillet, then baked the assembled pie at 350* for 25 minutes. It was great. You could easily use only 2 or 3 tortillas in this, to cut down on points. Also, next time, we will experiment with crisping the tortillas, brushed with oil, in the oven, prior to assembling the pie.
1 lb lean ground beef 1 pkg. (1-1/4 oz) taco seasoning mix 1/2 cup water 4 tortillas, cut into quarters (points) 1 c salsa 1 c FF or soy cheddar cheese, shredded 2 c shredded lettuce (we used bagged shreds) 1/4 c sliced green onions 1/4 c FF sour cream
PLACE meat in microwaveable (plastic) colander set over bowl. Microwave on HIGH 8 min., stirring and breaking up every 2 min. Discard any fat that collects in bowl.
Transfer crumbled meat to 9-inch microwaveable dish. Stir in seasoning mix and water. Microwave 5 min., stirring after 3 min.
REMOVE half of the meat mixture; set aside. Place eight tortilla quarters on top of remaining meat mixture in pie plate. Top with reserved meat mixture and remaining eight tortilla quarters. Top with salsa and cheese.
MICROWAVE 4 min. Top with lettuce, green onions and sour cream just before serving.
Make Ahead Cook meat and assemble pie ahead of time for the kids to microwave when they get home. You can also pre-cut the lettuce and green onions for the topping.
1.5 c uncooked whole-wheat macaroni Cooking spray ¾ lb lean ground beef 1 c chopped yellow onion 2 garlic cloves, minced 2 TBS tomato paste 1.5 tsp chili powder 1 tsp paprika 1/2 tsp dried oregano 1 (14.5 oz) can diced tomatoes with green peppers and onions, undrained (such as Ro-Tel) 1 c (4 oz) FF or soy shredded cheddar, divided 1/4 tsp salt 1/8 tsp ground black pepper
Prepare macaroni in a Dutch oven according to package directions, omitting any salt and fat. Drain and set aside.
Heat same Dutch oven or a large skillet over medium-high heat. Coat with cooking spray. Add beef; cook 3 minutes or until browned, stirring to crumble. Remove beef with a slotted spoon. Add onion and garlic to pan; saute 2 minutes. Stir in tomato paste and next 4 ingredients (through diced tomatoes), and cook 2 minutes or until mixture thickens, stirring occasionally. Stir in macaroni, beef, and 3/4 c of cheese; cook 1 minute or until cheese melts. Stir in salt and pepper. Sprinkle 1 TBS reserved cheese over each serving.
Serves 4 (1 serving = 1.5 c)
-- Adapted from Cooking Light, August 2004
Hamburger fried rice (core + 2 WPAs)
Your rice must be COLD in order for this to work. The oil has been drastically reduced from the original recipe; if the recipe becomes too dry while cooking, then moisten with the beef broth.
3 TBS sesame oil (12 WPAs over 6 servings = 2 WPAs per serving) 1 c of beef broth 1 onion, diced Salt and pepper 3 cloves garlic, finely chopped 2” piece of fresh ginger, peeled and finely chopped 3 whole scallions, thinly sliced on the bias, white and green separated 1-1/3 cups of your choice of veggies (chopped carrot, snow peas, red bell pepper, and edamame all work well) 4 eggs, lightly beaten 2 TBS soy sauce 4 c cold cooked brown rice ¾ lb lean ground beef, browned
Heat a large heavy-bottomed nonstick skillet or wok over high heat. When hot, add 1 TBS of oil and beef broth as needed. Add the onions to the pan, season with salt and pepper, and cook for 1 to 2 minutes until the onion is fragrant.
Add the garlic, ginger, and scallion whites and stirfry until fragrant, about 30 seconds.
Add the vegetables. Cook until tender but crisp. Transfer contents of the skillet to a large bowl.
Return the pan to the heat and add 1 TBS of oil and beef broth as needed. Add the eggs and season with salt and pepper. Stir the eggs constantly and cook until almost set but still moist, then transfer egg to the bowl. Break the eggs up with a wooden spoon or spatula.
Return the pan to the heat and add the remaining TBS of oil. Add the rice and the browned hamburger to the pan and use a spoon to break up any clumps. Season with soy sauce (and stirfry the rice to coat evenly with oil. Stop stirring, and then let the rice cook undisturbed until it gets slightly crispy, about 2 minutes. Stir the rice again, breaking up any new clumps. Add the scallion greens. Transfer to the bowl. Stir all of the ingredients together with the rice, taste, and adjust the seasoning with salt, pepper, and/or soy sauce as necessary. Serve.
6 servings; 1 serving = a little more than 1 cup
-- posted on the WW Core board
Hummingbird bean soup (core) 1 TBS + 1 tsp canola oil 1 lb lean ground beef 1.5 tsp chili powder 1/2 tsp allspice 1/4 tsp black pepper 2 cans (14.5 oz each) beef broth 2 cans (15 oz) red kidney beans, drained 1/4 c FF or soy shredded cheddar cheese
Heat oil in large saucepan over medium-high heat (you can use Pam if you have already had your oil). Cook ground beef, stirring occasionally, until brown, about 5 minutes. Add chili powder, allspice and black pepper; cook, stirring, 1 minute.
Add broth and one can of beans to the saucepan; heat to a boil over medium-high heat.
Puree the remaining beans in a blender or food processor (add a bit of hot broth to ease the process); stir into the soup. Heat to a boil; reduce heat to simmer. Simmer 20 minutes. Garnish with shredded cheese.
Serves 4 (appx 1 c per serving; each serving = 1 tsp healthy oil)
-- Adapted from "Truly Unusual Soups," by Lu Lockwood, reprinted by The Charlotte Observer
Individual meat loaves (core + 1 WPA)
The recipe makes six large (but "individual sized") meatloaves.
1 TBS olive oil 3 c chopped yellow onions (3 onions) 1 tsp chopped fresh thyme leaves 2 tsp kosher salt 1 tsp freshly ground black pepper 3 TBS Worcestershire sauce 1/3 c canned chicken broth 1 TBS tomato paste 2.5 lbs lean ground beef (at least 93%) 1/2 c plain dry bread crumbs ** 1 WPA per loaf – substitute oats for 0 WPAs 2 extra-large eggs, beaten 1/2 c ketchup
Preheat the oven to 350 degrees F.
Heat the olive oil in a medium saute pan. Add the onions, thyme, salt, and pepper and cook over medium-low heat, stirring occasionally, for 8 to 10 minutes, until the onions are translucent but not brown. Off the heat, add the Worcestershire sauce, chicken stock, and tomato paste. Allow to cool slightly.
In a large bowl, combine the ground beef, onion mixture, breadcrumbs, and eggs, and mix lightly with a fork. Don't mash or the meatloaf will be dense. Divide the mixture into 6 (10 to 11-ounce) portions and shape each portion into a small loaf on a sheet pan. Spread about a tablespoon of ketchup on the top of each portion. Bake for 40 to 45 minutes, until the internal temperature is 155 to 160 degrees F and the meat loaves are cooked through. Serve hot.
-- adapted from Ina Garten
La Bamba casserole (core)
1 (5.25 oz) can whole green chilies, drained Cooking spray 3/4 lb lean ground beef 1 c chopped onion 2 tsp chili powder 1/2 tsp ground cumin 1/4 tsp salt 2 garlic cloves, minced 1 can (10 oz) diced tomatoes and green chilies, such as Ro-Tel brand, undrained 2 c frozen whole-kernel corn, thawed 1 (16 oz) can FF refried beans 1.5 c (6 oz) FF or soy cheddar cheese 1 c chopped tomato 1/2 c chopped green onions
Preheat oven to 375*. Cut green chilies in half lengthwise. Arrange chilies in a single-layer in an 8" square baking dish coated with cooking spray.
Spray a large nonstick skillet with cooking spray (or use healthy oil if you need it). Heat over medium-high heat; brown beef, breaking up any clumps. Add onion, chili powder, cumin, salt, and garlic; saute 5 minutes, stirring to crumble. Add Ro-Tel; cook 5 minutes or until liquid evaporates. Spoon beef mixture over chilies. Top with corn. Carefully spread beans over corn. Sprinkle cheese over beans. Bake for 30 minutes. Let stand 5 minutes; top with chopped tomato and green onions, and serve.
--Adapted from Cooking Light
Mazetti (core + 1)
8 oz uncooked whole-wheat macaroni or whole-wheat egg noodles 1 lb lean ground beef 1 chopped green bell pepper 1 onion, chopped 1 TBS olive oil 1 TBS chili powder 1 tsp garlic salt 1 can condensed tomato soup 1 can condensed 98% FF cream of mushroom soup (5 WPAs for the can) 1/2 c water 1 c shredded soy or FF cheddar cheese
Preheat oven to 350*. Cook pasta/noodles according to package directions. Meanwhile, in a large skillet, heat oil. Add beef, onions and peppers, cooking until the beef is browned and the vegetables are tender. Transfer to a large bowl.
Drain pasta/noodles. Add pasta/noodles to the large bowl; add all remaining ingredients, except cheese, stirring well to combine. Spray a 13 x 9" casserole dish with Pam, and bake for 25 minutes. Remove from oven; sprinkle with cheese.
Moo shu beef lettuce cups (core) 1 serving cooking spray (5 one-second sprays per serving) 1 lb uncooked lean ground beef 1 c onions, yellow, thinly sliced 2 TBS ginger root, fresh, minced 2 medium garlic cloves, minced 2 c bok choy, thinly sliced 1 medium sweet red pepper, thinly sliced 2 c button mushrooms, thinly sliced (about 10 mushrooms) 2 TBS low-sodium soy sauce 8 leaves of Bibb lettuce
Coat a large nonstick skillet with cooking spray and set pan over medium-high heat. Add beef, onion, ginger, and garlic; cook until beef is browned and onion is soft, breaking up meat as it cooks, about 5-7 minutes.
Add bok choy, pepper, mushrooms, and soy sauce; cook until bok choy is wilted and pepper is tender-crisp, about 3-5 minutes.
Spoon about 1/2 c of beef mixture into each lettuce leaf. Yields 2 filled leaves per serving. Serve with extra soy sauce if desired.
If you want to prevent the pasta from becoming mushy in the leftover soup, then cook the pasta separately, and add to the soup when you're ready to eat.
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 TBS minced garlic 1 TBS 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 (I used macaroni) 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 cheese, if desired.
-- posted on the WW Core board
Pumpkin chili mexicana (core)
2 TBS canola oil 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 TBS chili powder 1 tsp ground cumin 1 tsp salt 1/2 tsp ground black pepper
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.
-- Very Best Baking
Skillet beef stroganoff (core)
Lean stew meat works just as well as ground beef. I add mushrooms to this recipe.
This doubles easily and freezes well. 1 pound uncooked lean ground beef (with 7% fat) 8 oz uncooked whole-wheat egg noodles or other whole-wheat pasta 10.5 oz beef broth 1/8 tsp ground thyme or to taste 1/2 tsp table salt or to taste 3/4 cup plain FF yogurt or FF sour cream 3/4 tsp yellow prepared mustard 2 Tbsp cornstarch (adds 1 pt to entire recipe)
Brown meat, drain. Add beef broth and heat to boiling. Mix 6 oz of water to cornstarch and add to broth. Cook noodles according to package directions. At last minute add yogurt/sour cream and mustard to broth "gravy." Serve over noodles.
-- Adapted from the WW Core board
Southwestern skillet macaroni and cheese (core)
1 c whole-wheat elbow macaroni (uncooked) 1 lb ground skinless turkey breast 1/2 c chopped green onion 1 green bell pepper, diced 2 TBS chili powder 1 tsp ground cumin 1/2 tsp salt 1 (14.5 ounce) canned diced tomato, undrained 1 (8 oz) can tomato sauce 1 (4.5 oz) can chopped mild green chilies 1/2 c water 1 c shredded FF or soy cheddar cheese
Cook the macaroni according to package directions omitting the salt if desired, drain. Meanwhile, spray a large nonstick skillet with nonstick spray and set over medium high heat. Add the turkey and cook, breaking it up with a wooden spoon. Cook until no longer pink, about 8 minutes. Stir in the onion, bell pepper, chili powder, cumin, and salt. Cook, stirring occasionally, until the onion is softened, about 3 minutes. Add the tomatoes, tomato sauce, chilies, and water, bring to boil. Reduce the heat and simmer, stirring occasionally, until the flavors are blended, about 10 minutes. Add the macaroni and the cheese, stirring to combine.
--WW Stir It Up Cookbook
Steak and shake chili (core + 1 WPA)
1.5 lbs uncooked lean ground beef 1/2 tsp salt 1 (10.5 oz) can Campbell's French Onion soup 1 TBS chili powder 2 tsp ground cumin 1/2 tsp black pepper 2 tsp cocoa (not Core, but 0 WPAs per serving) 2 (15 oz) cans ranch-style beans (or chili beans) (ranch-style beans = 6 WPAs) 1 (6 oz) can tomato paste 1 (8 oz) can tomato sauce 1 can Coke Zero
Brown ground beef in a large stock pot and drain any fat. Pour soup into a blender and blend for 1 minute; pour into stock pot. Add all remaining ingredients to stock pot and stir. Bring to a boil, then reduce heat to low. Simmer for 2 hours. Top with FF sour cream and/or FF or soy cheddar, if desired.
-- posted by Adiostrasero on the WW Core board; adapted from recipezaar.com
Stuffed bell peppers (core) The breadcrumbs work out to 0 points per serving. I buy the pre-made bottles of Essence.
4 medium green bell peppers 8 oz lean ground beef 1.5 c chopped onions 1/2 c chopped celery 2 tsp minced garlic 1.5 c cooked brown rice 1/2 tsp salt, plus more for seasoning 1/4 tsp freshly ground black pepper, plus more for seasoning 1/2 tsp Essence, plus more for seasoning, recipe follows 1/4 c chopped green onions, green part only 1 TBS chopped parsley leaves 2 TBS fine dry bread crumbs 2 TBS grated soy or FF Parmesan 4 tsp canola oil
Preheat the oven to 400 degrees F. Cook brown rice.
Cut off the top quarter of each bell pepper and reserve. Scoop the seeds and veins out from the inside of each pepper and discard. Set bell pepper shells aside. Remove and discard the stems from each bell pepper top. Dice enough of the bell pepper tops to make 1/2 cup. Set aside.
In a large skillet, over medium-high heat, brown the ground beef until cooked through, about 4 minutes. Add the onions, 1/2 cup diced bell pepper, and the celery. Saute for 4 minutes, or until the vegetables are soft. Add the garlic and cook, stirring, for 1 minute. Add the rice and mix well. Season with salt, pepper and Essence. Cook for about 1 minute. Remove from the heat and stir in the green onions and parsley. Season the insides of the bell pepper shells with salt and pepper, to taste. Spoon the rice mixture into the bell peppers.
In a small bowl, combine the bread crumbs and cheese. Season with a pinch of Essence and mix well. Sprinkle the crust over each pepper. Top each crust with 1 teaspoon of canola oil and place the peppers into an 8-inch baking dish or pan. Add just enough water to cover the bottom, about 1/3 cup. Bake for 25 to 30 minutes, or until the tops are crusty and brown and warmed through. Serve hot. 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
-- adapted from Emeril Lagasse
Sweet and sour meatball simmer (core + 1 WPA)
3/4 lb frozen meatballs *Recipe follows 1 medium red bell pepper, seeded and cut into chunks 1 medium yellow bell pepper, seeded and cut into chunks 1/4 c water 1/4 c apricot jam (4 WPAs spread over 4 servings) 1/4 c FF catalina dressing 2 TBS soy sauce 2 c brown rice, cooked
Combine all ingredients except rice in a large skillet; cover. Cook over medium heat 10 minutes, stirring occasionally.
Increase heat to medium-high; uncover. Cook 8 to 10 minutes, or until sauce is thickened and meatballs are heated through, stirring occasionally. Serve over hot cooked rice.
Serves 4 (1 cup each)
--adapted from Kraft Foods recipe
_____________________________________ 1/2 of this recipe is exactly what you need for the meatball simmer above.
Meatballs: Cooking spray 1.5 lbs raw extra-lean ground beef ¾ c rolled oats 2 large egg whites 1 c chopped onion 1 garlic clove, minced 2 TBS dried parsley 2 tsp dried oregano
Preheat oven to 350*. Coat baking sheet with cooking spray.
Combine beef, oats, egg whites, onion, garlic, parsley and oregano in a medium bowl. Mix thoroughly. Shape beef mixture into 48 1” balls. Place on baking sheet. Bake meatballs for 25 minutes.
1 c yellow cornmeal 2.25 c cold water 1 cube chicken bouillon 1 lb lean ground beef 1 onion, chopped 1 green pepper, chopped 4 tsp chili powder 4 cloves garlic 1 tsp salt Dash pepper 1 (6 oz) can tomato paste 1 can Ro-Tel original 1 can whole kernel corn 1 can dark red kidney beans, rinsed FF or soy cheddar shreds
Preheat oven to 350*. Spray a 9 x 13" casserole pan with Pam.
Bring 2-1/4 cups water plus bouillon cube to a boil. Stir in polenta, and whisk until fairly thick and most lumps are gone (just a few minutes). Spread into bottom of casserole pan and set aside.
Brown beef, onion, and green pepper. Add chili powder, garlic, salt and pepper, and mix well. Add tomato paste, Ro-Tel, corn (with juice; do not drain), and kidney beans.
Spread over the cornmeal crust and top evenly with cheese. Bake 20-25 minutes at 350*.
-- posted by SandyMcVan on the WW Core board
Unstuffed cabbage (core)
6 c chopped green cabbage (buy a bag of pre-shredded coleslaw cabbage to save time) 1 lb lean ground beef 1 small onion, chopped 1/2 tsp salt 1/2 tsp pepper 1 c water 2 cans tomato soup 2 c instant brown rice (not cooked) 1/3 c grated or shredded FF or soy cheddar cheese
Preheat oven to 350*. Spray a 2-qt casserole dish with Pam. Place the chopped cabbage in the dish.
Brown the beef and onion in a skillet; drain excess fat.
Add the rice, salt and pepper to the ground beef. Mix in the 2 cans of soup and the water and pour over the meat mixture. Stir well, then pour over the cabbage in the casserole dish.
Cover and bake for 50 minutes. Remove from oven, sprinkle cheese on top and bake uncovered for 5 more minutes. Let stand a few minutes before serving.
Ham, macaroni & cheese casserole (core + 3 WPAs) I have given up on using soy or FF cheddar in macaroni and cheese recipes, but you can use it in place of the 2% cheddar and in doing so, keep the recipe 100% core. The mustard (and real cheese) is what makes this so delicious.
12 oz uncooked whole-wheat macaroni 1/2 lb diced lean ham steak (I will use 1 lb next time - these were leftovers) 12 oz can of FF evaporated milk 8 oz 2% reduced-fat shredded cheddar cheese (17 WPAs over 6 servings = 3 WPAs) 1 TBS Dijon mustard 1/2 tsp salt 1/4 tsp black pepper 1/8 tsp ground nutmeg
Preheat oven to 350*.
Cook pasta according to package directions; drain. Meanwhile, heat milk over low heat on the stove, add cheese, and whisk until cheese is melted and sauce is smooth. Combine all ingredients in a large bowl. Pour into a 1.5 qt casserole dish and bake for 30 minutes, uncovered.
-- Serves 6
Red beans & rice (core) 2 TBS canola oil 1 medium onion, chopped 1 green bell pepper, seeded and chopped 4 cloves garlic, minced 1 lb lean ham steak, diced 15.5 oz canned kidney beans, drained and rinsed 1/2 c low-sodium chicken broth 1 tsp Cajun seasoning or Creole seasoning 2 c cooked brown rice
Cook brown rice according to package directions. Meanwhile, heat oil in a large skillet over medium-high heat. Saute onion, bell pepper, and garlic 3-4 minutes, until tender. Reduce heat to medium, and add ham steak and saute 4-5 minutes, until steak is heated through and begins to brown. Add beans and seasoning and cook 2-3 minutes. Add broth and cook until broth is nearly evaporated, 2-3 minutes.
Hearty lamb and lentil stew (core) 1 lb lentils, rinsed and picked over to remove debris 1/2 lb lean lamb cubes 6 c reduced-sodium vegetable or chicken broth 1 (28 oz) can diced tomatoes 3 TBS tomato paste 1 TBS balsamic vinegar 1 chopped onion 2 celery stalks, chopped 2 carrots, chopped 3 cloves garlic, minced or 3 teaspoons pre-minced garlic 2 tsp dried rosemary 1 tsp dried thyme 2 bay leaves 1/4 c chopped fresh parsley leaves Salt and ground black pepper
In a slow cooker, combine all ingredients but the parsley, salt and black pepper. Cover and cook on LOW for 6 to 8 hours or on HIGH for 3 to 4 hours.
Just before serving, remove bay leaves, stir in parsley and season, to taste, with salt and black pepper.
-- Quick Fix with Robin Miller (foodtv.com)
Lamb burgers (core)
1/4 c minced fresh cilantro 3 TBS crumbled FF feta cheese 2 TBS minced red onion 1/2 tsp ground cumin 1/4 tsp salt 1/4 tsp ground coriander 1/4 tsp ground red pepper 1/4 tsp black pepper 1 lb lean ground lamb Cooking spray 4 red leaf lettuce leaves 4 (1/4-inch-thick) slices tomato
Prepare broiler or grill pan. Combine first 9 ingredients (through lamb). Divide lamb mixture into 4 equal portions, shaping each into a 3/4-inch-thick patty. Place patties on broiler or grill pan coated with cooking spray. Cook 4 minutes on each side or until done. Top each with 1 tomato slice and 1 lettuce leaf.
-- adapted from Robyn Webb Cooking Light, APRIL 2003
Baked spaghetti squash with tomatoes and mozzarella (core)
1 spaghetti squash 24.5 oz can of diced, italian-spiced tomatoes, drained 8 oz FF or soy mozzarella
Cut squash in half, remove seeds, and bake, cut side down, in a 400 degree oven for 1 hour. Scoop squash out of each half, place in 8 x 8 or 9 x 9 baking dish. Cover with drained tomatoes; spread mozzarella over tomatoes. Bake for another 15 minutes. Broil a few minutes for browned cheese, if desired.
-- Rebecca Koeper (WW member)
Chickpea soup with polenta (core) 4 c water 1 c instant dry polenta 1 TBS olive oil (I used 2, so that there is 1 tsp in every serving) 1 c chopped onion 1.5 tsp bottled minced garlic 1/4 c lemon juice 1 tsp ground cumin 1/4 tsp black pepper 2 (15 oz) cans chickpeas, drained 2 (14.5 oz) cans diced tomatoes, undrained 1/2 c chopped green onions 3/4 c FF sour cream
Bring water to a boil in a medium saucepan. Gradually add polenta, stirring constantly with a whisk. Reduce heat, and simmer 3 minutes, stirring frequently. Remove from heat; cover and set aside.
While polenta cooks, heat oil in a large skillet over medium-high heat. Add onion and garlic; saute for 3 minutes. Add lemon juice, cumin, black pepper, chickpeas, and tomatoes. Bring to a boil. Reduce heat, and simmer for 6 minutes. Stir in the green onions. Serve stew over polenta. Top with sour cream.
Serves 6 (1.3 c stew, 2/3 c polenta, 2 TBS sour cream)
Crockpot: Vegetable stew (core) The original recipe notes: "This stick-to-your-ribs vegetarian dish can be served over barley, couscous, or quinoa. Cook whichever grain you choose separately, according to the label directions, and spoon the colorful stew over it just before serving."
4 large carrots, diagonally sliced into 2-inch pieces (about 5 cups) 2 medium turnips, peeled and cut into 1-inch cubes (about 3 cups) 1 large onion, diced (about 1 cup) 2 garlic cloves, minced 1 14-ounce can diced tomatoes 1 cup vegetable or chicken broth 1 teaspoon kosher salt 1/2 teaspoon ground cumin 1/4 teaspoon crushed red pepper flakes 1 zucchini, cut into 1/2-inch slices 1 16-ounce can chickpeas, drained
Combine the carrots, turnips, onion, garlic, tomatoes (with their liquid), broth, salt, cumin, and pepper flakes in a 4- to 6-quart slow cooker. Cook on low heat for 6 hours, or on high for 3 hours. Add the zucchini and chickpeas and cook 1 hour longer on low.
Yield: Makes 6 servings
NUTRITION PER SERVING CALORIES 136(0% from fat); FAT 1g (sat 0g); PROTEIN 5mg; CHOLESTEROL 0mg; CALCIUM 96mg; SODIUM 1332mg; FIBER 6g; CARBOHYDRATE 28g; IRON 1mg
Jane Kirby Real Simple, MARCH 2004
Crockpot: tomato-spinach slow cooker soup (core)
10 oz baby spinach leaves, washed 2 medium carrots, chopped 2 medium celery stalks, chopped 1 large onion, chopped 1 clove of garlic, minced 4 c vegetable broth, low-sodium 28 oz canned diced tomatoes, no salt added 2 bay leaves 1 TBS dried basil 1 tsp dried oregano 1/2 tsp red pepper flakes, crushed
Place all ingredients in a slow cooker. Cover and cook on high for 5 hours. Remove bay leaves, stir and serve. Yields 8 1-cup servings.
Peanut noodles (core +) Recipe posted under "pasta."
Peppery portabellas with pasta (core) Recipe appears under "Pasta."
Portabella mushroom bake (core)
This tastes like pizza topping.
8 oz portabella mushrooms, stems removed (gills too, if you wish) 1 or 2 cans of diced Italian-style diced tomatoes (or buy plain and add Italian seasoning), drained soy or FF parmesan to taste
Preheat oven to 400*. Place mushrooms in the bottom of a baking dish; layer if you need to. Drain canned tomatoes and spread evenly over mushrooms. Spread cheese evenly over top of tomatoes. Bake for 25 minutes or so, until heated through.
Serves 2-3 as a main dish, 4-5 as a side dish/snack
Portabella mushroom fajitas (core + 2 WPAs) 1 TBS olive oil 4 c (1/2” thick) slices portabella mushrooms (about 8 oz) 1 c vertically sliced red onion 1 c green bell pepper strips 2 garlic cloves, minced 3 TBS chopped fresh cilantro 1 TBS fresh lime juice ¼ tsp salt ¼ tsp ground black pepper 1 serrano chile, minced 4 (6”) whole-wheat tortillas (2 WPA each) FF sour cream Salsa
Heat oil in a large nonstick skillet over medium-high heat. Add mushrooms; saute 5 minutes or until almost tender. Add onion, bell pepper, and garlic. Reduce heat to medium, and cook for 4 minutes or until bell pepper is crisp-tender, stirring frequently. Remove from heat; stir in cilantro, lime juice, salt, black pepper, and chile
Warm tortillas according to package directions. Spoon about ¼ c mushroom mixture down center of each tortilla; top each tortilla with FF sour cream and salsa. Roll up.
Yield: 4 servings (serving size: 1 fajita)
--Adapted from Cooking Light
Pumpkin barley soup (core) Serves 4-6. Add some leftover, shredded chicken to make a heartier soup.
4 c chicken or vegetable broth 1.5 c canned pumpkin 1/2 c onion, chopped 1/3 c quick cooking barley 1 clove garlic, minced or pressed 1/2 to 1 tsp curry powder 1/2 tsp dried thyme 1.5-2 c skim or soy milk
In large saucepan, saute chopped onion in a bit of olive oil. Add broth through thyme. Bring to boil, reduce. Cover and let simmer for 10-15 minutes. Cool slightly. Stir in milk. Cover and stir over low hear til heated through. Do not boil.
Southwest vegetarian bake (core) 3/4 c uncooked brown rice 1.5 c water 1 can (15 oz) black beans, rinsed and drained 1 can (11 oz) corn 1 can (10 oz) Ro-Tel brand tomatoes and chiles 1 c salsa 1 c (8 oz) FF sour cream 1 c (4 oz) FF or soy cheddar shreds 1/4 tsp pepper 1/2 c chopped red onion 1 can (2.25 oz) sliced ripe olives, drained 1 c (4 oz) FF or soy Monterey Jack shreds (or cheddar, if you can't find Monterey Jack)
In a large saucepan, bring rice and water to a boil. Reduce heat; cover and simmer for 35-40 minutes, until tender.
In a large bowl, combine the beans, corn, tomatoes, salsa, sour cream, cheddar cheese, pepper, and rice. Tansfer to a shallow 2.5 qt baking dish coated with nonstick cooking spray. Sprinkle with onion and olives.
Bake, uncovered, at 350* for 30 minutes. Sprinkle with Monterey Jack cheese. Bake 5-10 minutes longer or until heated through and cheese is melted. Let stand for 10 minutes before serving.
-- Adapted from Light & Tasty magazine
Vinny's spaghetti pie (core) Recipe posted under "pasta." Wheat berry chili (core) 1 c wheat berries 3 c water 2 tsp canola or olive oil 1 onion, chopped 1/2 green bell pepper, chopped 1/2 yellow bell pepper, chopped 4 tsp chili powder 1/4 tsp hot pepper sauce (such as Tabasco) 1/8 tsp black pepper 8 oz can tomato sauce 28 oz can diced tomatoes 2 c beef broth 15 oz can kidney beans 15 oz can white beans salt, to taste
Bring wheat berries and 3 c water to a boil; reduce heat to simmer and cook for one hour until tender. Add more water during cooking, if necessary. Drain; rinse with cook water and drain thoroughly.
Heat oil in large stock pot over medium heat; add onion, green pepper and yellow pepper and cook until tender, about five minutes. Add all remaining ingredients; increase heat and bring to a boil. Reduce to simmer and cook, uncovered, for one hour or until desired consistency is reached, stirring occasionally. Top with FF sour cream and/or FF or soy cheddar cheese, if desired.
Serves 8 (1 c servings)
-- posted by Horvie on the WW Core Board
White bean & tomato soup with rosemary (core)
I added a pound of diced lean ham steak. Cooked chopped chicken or turkey would also be good; add the meat with the potatoes, etc.
4 tsp olive or canola oil 1 medium onion, chopped 2 stalks celery, diced 4 cloves garlic, crushed 28 oz canned diced tomatoes (with juice) 6 c water 2 (15 oz) cans Great Northern beans, rinsed and drained 2 baking potatoes, peeled and cubed (3/4" cubes) 1 tsp dried rosemary salt and pepper to taste
Add the oil to a large heavy-bottomed stock pot and place over medium heat. Add the onions and celery; cook for 5 minutes, or until tender but not brown. Stir in the garlic and cook for one additional minute. Add the tomatoes (with juice), water, beans, potatoes, and rosemary. Bring the soup to a boil then reduce to a simmer. Cover and cook for 30 minutes. Add the salt and pepper. Serve hot.
Per serving: 177 calories, 3.1 g fat, 4.9 g fiber (this does not include any meat)
-- Healthy Cooking for Two (or Just You), by Frances Price
Use 100% whole-wheat pastas. Not blends. Not multigrains. Only 100% whole-wheat pastas. 100% whole-wheat pastas are those in which the only ingredient is WHOLE WHEAT FLOUR. WalMart's Great Heartland, Bionaturae's whole-wheat pasta, and Hodgson Mills' whole-wheat pastas are all 100% whole-wheat pastas. Ronzoni's Healthy Harvest and Barilla Plus are blends, and thus are not 100% whole-wheat pastas.
Baked macaroni & cheese (core + 3 WPAs) I have given up on using soy or FF cheddar in macaroni and cheese recipes, but you can use it in place of the 2% cheddar and in doing so, keep the recipe 100% core. The mustard (and real cheese) is what makes this so delicious.
12 oz uncooked whole-wheat macaroni 12 oz can of FF evaporated milk 8 oz 2% reduced-fat shredded cheddar cheese (17 WPAs over 6 servings = 3 WPAs) 1 TBS Dijon mustard 1/2 tsp salt 1/4 tsp black pepper 1/8 tsp ground nutmeg
Preheat oven to 350*.
Cook pasta according to package directions; drain. Meanwhile, heat milk over low heat on the stove, add cheese, and whisk until cheese is melted and sauce is smooth. Combine all ingredients in a large bowl. Pour into a 1.5 qt casserole dish and bake for 30 minutes, uncovered.
-- Serves 6
Buffalo chicken lasagna (core + 1 WPA) I used Texas Pete's buffalo wing barbeque sauce.
2 TBS canola oil 8 whole-wheat lasagna noodles, uncooked 2 lbs. boneless, skinless chicken breasts, cubed 29 oz can tomato sauce 1 c buffalo wing sauce (5 WPAs) 1.5 c water 22.5 oz FF ricotta (I used 1.5 15 oz cartons) 4 eggs 9 slices soy pepper jack or soy blue cheese 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.
Serves 6; each serving contains 1 tsp of your daily healthy oil requirement.
-- posted on the WW Core board
Baked spaghetti (core)
Don't be intimidated by the length of this recipe. It's not difficult.
2 c canned diced tomatoes 2 c tomato sauce 1 c water 1/2 c diced onion 1/2 c diced green bell pepper 2 cloves garlic, chopped 1/4 c chopped fresh parsley leaves 1.5 tsp Italian seasoning 1.5 tsp House Seasoning, recipe follows 1.5 tsp seasoning salt 1.5 tsp Splenda (use sugar if you prefer; it's 0 WPAs in this quantity, over this many servings) 2 small bay leaves 1.5 lb lean ground beef 8 oz uncooked whole-wheat spaghetti 1 c grated or shredded soy or FF cheddar ** 1 c grated or shredded soy or FF Monterey Jack **
**All cheddar will work fine, too.
Preheat the oven to 350 degrees F.
In a stockpot, combine the tomatoes, tomato sauce, water, onions, peppers, garlic, parsley, seasoning mixtures, sugar, and bay leaves. Bring to a boil over high heat, and then reduce the heat and let simmer, covered, for 1 hour.
Crumble the ground beef in a large skillet. Cook over medium-high heat until fully cooked, with no pink color remaining. Drain the fat from the meat, and then add the ground beef to the stockpot. Simmer for 20 more minutes.
Cook the pasta according to the package directions. Cover the bottom of a 13 by 9 by 2-inch pan with sauce. Add a layer of pasta and then a little less than 1/2 of each cheese; repeat the layers, ending with the sauce. Bake in the oven for 30 minutes. Top the casserole with the remaining cheese, return it to the oven, and continue to cook until the cheese is melted and bubbly, about 5 more minutes. Cut into squares before serving.
House Seasoning: 1 cup salt 1/4 c black pepper 1/4 c garlic powder
Mix ingredients together and store in an airtight container for up to 6 months.
--Adapted from Paula Deen
Chicken & linguine (core)
Recipe is posted under Poultry Recipes I. Chicken pasta arrabbiata (core) 2 TBS olive oil 2 medium onions, chopped 12 garlic cloves, minced 1/2 tsp kosher salt 3/4 tsp red pepper flakes 2 lbs ground lean chicken (no skin!) 28 oz can diced tomatoes, with juice 4 TBS tomato paste 1/2 c fresh parsley, chopped (optional) 1 lb uncooked whole wheat spaghetti Salt and pepper 1 c pasta cooking water
Start heating pasta water. Heat the oil in a large nonstick pan or skillet over medium-high heat. Add the onion and saute 2-3 minutes, until it begins to soften. Add the garlic, salt, and red pepper flakes and saute just until the garlic begins to turn golden, about 2-3 minutes. Do not let the garlic brown.
Add the ground chicken breast to the pan and stir, breaking into small pieces, until the chicken is no longer pink. Stir in the tomatoes, tomato paste, and any additional salt and pepper to taste. Bring to a boil, then reduce heat to low and simmer 10-15 minutes, stirring occasionally.
While the sauce simmers, cook the pasta. Drain well, but reserve a cup of the pasta cooking water.
Add parsley and hot, cooked pasta to the pan and toss with the sauce to combine. Add a bit of the pasta water if the sauce seems too dry.
Serves 6 (each serving includes 1 tsp of healthy oil requirement)
-- posted by Kenneka on the WW Core board
Cheesy chicken spaghetti (core)
Cooking spray 1.5 c sliced fresh mushrooms 1 c chopped onion 2/3 c chopped green bell pepper 2/3 c chopped celery 4 garlic cloves, minced 1 (14.5 oz) can stewed tomatoes, undrained and chopped 1 (14.5 oz) can low sodium chicken broth 1 (6 oz) can tomato paste with Italian seasonings 1/4 c sliced ripe olives 1/4 c chopped fresh parsley 1 TBS Worcestershire sauce 2 tsp dried Italian seasoning 1/4 tsp ground red pepper 2 c (8 oz) shredded FF or soy cheddar, divided 4 c hot cooked whole-wheat spaghetti (8 oz dry) 3 c chopped cooked chicken, dark and light meat
Preheat oven to 350*. Coat a large nonstick skillet with cooking spray; place over medium-high heat until hot. Add mushrooms and next 4 ingredients (through garlic); saute 8 minutes or until tender. Add tomatoes and next 7 ingredients (through red pepper); bring to a boil. Reduce heat and simmer, uncovered, 10 minutes. Add 1 c cheese, stirring until cheese melts. Combine tomato mixture, spaghetti, and chicken; stir well. Spoon into a 3-qt baking dish coated with cooking spray. Sprinkle remaining cheese over casserole. Bake at 350* for 15 minutes or until cheese melts.
To freeze into 2-serving portions: Spoon 3 c mixture into each of three (1 qt) casserole dishes coated with cooking spray. Sprinkle 1/3 c cheese over each casserole. Cover unbaked casseroles with heavy-duty foil and label. Freeze up to 1 month. To serve, bake frozen casseroles, covered, at 350* for 1 hour and 15 minutes or until warm.
-- adapted from Two's Company, a Weight Watchers Magazine (2001)
Linguine with Rach's cupboard red clam sauce (core)
1 lb whole-wheat linguine (I used spaghetti) 2 TBS extra virgin olive oil 2 oz can of flat anchovey fillets, drained** 1/2 tsp crushed red pepper 1/4 tsp dried oregano leaves 1 tsp dried thyme 6 garlic cloves, finely chopped 1 small onion, finely chopped 1/2 c dry red wine (2 WPAs divided by 6 servings = 0 points) 2 (14 oz) cans whole baby clams in juice, 1 can drained 28 oz can crushed tomatoes Salt and pepper 1/2 c flat-lfeaf parsley, chopped (optional)
Bring a large pot of salted water to boil, then add pasta and cook until al dente.
While the pasta cooks, prepare the sauce: 1. Heat a large skillet over medium-low heat, add the EVOO (olive oil) and the anchovies, and cook until the anchovies melt into the oil.
2. Add the crushed red pepper flakes, oregano, thyme, and garlic and cook for 1 minute, then add the onion, raise the heat to medium, and cook, stirring frequently, for 3 to 4 minutes, until the onion begins to soften.
3. Add the wine and cook 1 minute, then stir in the clams with their juice and the drained clams. Cook, stirring, for 1 minute, to concentrate the flavors.
4. Stir in the tomatoes and cook until heated through. Season with salt and pepper to taste; you may not need salt, given the salty anchovies.
Drain the linguine, return it to the pot, and add the sauce. Add half the parsley and toss. Adjust the salt and pepper, if needed, then plate the pasta. Top with remaining parsley.
-- Adapted from Every Day with Rachael Ray magazine
**I bought anchovies packed in olive oil. I drained 1 TBS of olive oil out of the can and guessed that the anchovies were saturated with another TBS of oil. So, I didn't add any more olive oil. Linguine with zucchini and tomatoes (core)
This was a bit too bland, so we added a pinch of red pepper flakes, and then it was wonderful.
coarse salt and ground pepper 3/4 lb whole-wheat linguine or spaghetti 2 TBS olive oil 1/2 red onion -- halve it, then slice one half into 1/2" thick slices 2 garlic cloves, minced 4 zucchini (8 oz each), halved crosswise, cut lengthwise into 1/4" thick slices, and then into 1/4" sticks 2 plum tomatoes, quartered lengthwise and cut into 1/4" wide strips ***see note below 3/4 c shredded soy or FF Parmesan cheese
In a large pot of boiling water, cook pasta until al dente according to package instructions.
Meanwhile, in a large skillet, heat 1 TBS oil over medium heat. Add onion and garlic; cook, stirring frequently, until translucent, 3-5 minutes. Add zucchini and 1/2 c water; season with salt and 1/2 tsp pepper. Cover and cook, stirring occasionally, until zucchini is tender, about 10 minutes.
Drain pasta, reserving 1 c pasta water. Return pasta to pot. Add zucchini mixture, remaining TBS oil, tomatoes, 1/2 c cheese, and reserved pasta water. Season with salt and pepper; toss to combine. Serve immediately, sprinkled with remaining Parmesan.
***Cutting tomatoes: quarter each tomato lengthwise, then use a paring knife to take out the pulp and seeds. Cut lengthwise into 1/4" wide strips.
-- Everyday Food, a Martha Stewart publication
Linguine with white clam sauce (core)
Yes, clam juice is core!
1/4 c olive oil, divided (12 tsp spread over 6 servings = 2 tsp per serving) 2 garlic cloves, minced 1/3 c clam juice 1/4 c chopped fresh flat-leaf parsley 1/2 to 3/4 tsp crushed red pepper 1/2 tsp salt 1/4 tsp freshly ground black pepper 3 dozen littleneck clams 8 c hot cooked whole-wheat linguine (about 1 pound uncooked pasta)
Heat 2 tablespoons oil in a large skillet over medium heat. Add garlic; cook 3 minutes or until golden, stirring frequently. Stir in clam juice and next 5 ingredients (clam juice through clams). Cover and cook 10 minutes or until clams open.
Place pasta in a large bowl. Add 2 tablespoons oil; toss well to coat. Add clam mixture to pasta; toss well. Yield: 6 servings (serving size: 1 1/3 cups pasta mixture and 6 clams)
--Marion Scotto Cooking Light, OCTOBER 2003
Lo mein (core)
This calls for pork, but you can use any core seafood, poultry or beef. I always add some salt.
4 TBS lite soy sauce, divided 1/2 tsp grated orange rind 1 TBS chopped garlic 2 tsp grated fresh ginger 1 tsp sesame oil (=less than 1 WPA per serving) 1/2 lb boneless pork tenderloin, trimmed and cut into thin strips shoestrings) OR 1/2 lb other poultry, seafood, or meat of your choice 6 TBS ff chicken broth 2 TBS rice wine vinegar 1 pkt Splenda 1/2 lb whole-wheat or buckwheat soba noodles (or whole-wheat spaghetti) 2 tsp canola oil, divided 4 c thinly sliced green cabbage 1 red bell pepper 4 oz shiitake mushrooms, thinly sliced 1 c fresh bean sprouts 1/4 c cilantro leaves, for garnish
Preheat oven to 325*.
For marinade: combine 2 TBS soy sauce, orange rind, garlic, ginger, and sesame oil in a small bowl. Add pork (or substitute meat) to marinade, 30 minutes.
For sauce: combine chicken broth, rice wine vinegar, remaining 2 TBS soy sauce, and Splenda in another small bowl. Let stand.
Cook noodles and drain.
Heat 1 tsp of canola oil in large skillet or wok over high heat. Add pork (or substitute meat) and cook, stirring, 1 to 2 minutes. Reduce heat to medium-high. Add remaining 1 tsp oil to skillet. Add cabbage, bell pepper, and mushrooms; cook, stirring, 2 to 3 minutes or until lightly browned. Stir in sauce. Cook 2 minutes. Stir in noodles, so that all ingredients are in the skillet/wok, and stir well to combine.
Spray an ovenproof dish lightly with Pam. Pour mixture into dish and cover tightly with lid or aluminum foil. Bake for 30 minutes. Before serving, sprinkle bean sprouts and cilantro over top.
-- WW core board
Not-sagna pasta toss (core)
1 lb whole-wheat rotini Coarse salt 2 TBS extra-virgin olive oil 1 lb ground sirloin or lean ground beef 4 cloves garlic, chopped 1 medium onion, finely chopped 1/2 tsp crushed red pepper flakes, eyeball it in your palm Black pepper 1/2 tsp allspice 1 tsp Worcestershire sauce 1/2 c dry red wine (not core; 2 pts spread over 6 servings = less than 1 WPA) 1/2 c beef broth 28 oz can crushed tomatoes 1.5 c cups FF ricotta cheese 1 cup fresh basil, about 20 leaves (I used dried) 1/2 cup grated FF or soy Parmigiano-Reggiano plus some to pass at table
Heat a large pot of water to boil for pasta. Salt water and cook pasta to al dente. Heads up: you will need a ladle of the starchy cooking water to help form sauce before draining.
Heat a deep nonstick skillet over medium-high heat. Add extra-virgin olive oil. Add the meat and break it up into small bits as it caramelizes. Once meat has good color to it, 4 to 5 minutes, add garlic, onions and red pepper flakes and season with salt, pepper, allspice and Worcestershire sauce (add dried basil now if using dried). Cook another 5 minutes, deglaze the meat and onions with red wine, cook off a minute, then add the broth. Stir in the tomatoes and bring to a bubble. Reduce heat to medium low and simmer 5 minutes.
Place ricotta cheese in the bottom of a shallow bowl. Add a ladleful of boiling, starchy pasta water to the ricotta and stir to combine. Add a couple of handfuls of grated Parmesan to the ricotta and mix it in.
Drain pasta. Toss hot pasta with cheeses. Add half the thick meat sauce to the pasta bowl and combine. Tear or shred the basil and add to the meat and pasta, toss again. Taste to adjust salt and pepper. Serve bowlfuls of Not-sagna with extra sauce on top and more grated Parmesan to pass at the table.
-- Adapted from Rachael Ray
Pasta e fagioli soup (core) Recipe is posted under "ground beef."
Pasta with broccoli and chicken (core)
1 lb box whole-wheat pasta shape of your choice, cooked 8 tsp olive oil 3 cloves garlic, minced 1 c chicken broth 1 crown of broccoli, cut up (10 oz of frozen, thawed broccoli works just as well) 4 TBS fresh basil, chopped OR 1 TBS dried basil 1 TBS fresh parsley, chopped (optional) ¼ tsp black pepper ¼ tsp salt Chopped cooked chicken breasts Soy or FF parmesan to taste
Heat oil in a large skillet. Gently saute garlic until golden. Add broccoli to garlic oil, tossing to coat. Add chicken broth, cover tightly, and simmer until garlic is tender. Add half of basil and drained, cooked pasta to skillet, mixing thoroughly. Sprinkle with parsley, salt, pepper, parmesan, and remaining basil.
Serves 4-6; gets your entire healthy oil requirement in if you have 1/4 of the recipe.
-- WW core board
Penne with tofu-basil pesto (core) 1 c fresh basil leaves 6 oz firm silken tofu 1/4 c (1 oz) FF or soy Parmesan cheese, grated or shredded 2 TBS olive oil 2 TBS lemon juice 1/2 tsp pepper 1/4 tsp salt 1 tsp olive oil 1 large garlic clove, minced 2.5 c sliced fresh cremini mushrooms 1/4 c minced shallot 4 c hot cooked whole-wheat penne pasta(about 8 oz uncooked)
Combine first 8 ingredients (through salt) in a food processor or blender. Blend until smooth. Spoon mixture into a small skillet over low heat until warm. Remove from heat and keep warm.
Heat remaining 1 tsp olive oil in large skillet over medium-high heat. Add mushrooms and shallot; saute about 4 minutes.
Combine tofu mixture, mushroom mixture, and pasta in a large bowl; toss gently.
Serves 4; 7 WPAs per serving for those on Flex
-- posted on the WW Core Board
Penne with turkey meatballs (core)
1/4 c cornmeal 2 large eggs, lightly beaten 2 TBS skim milk 3/4 c soy or FF Parmesean cheese, shredded 1/4 c chopped flat-leaf parsley Salt and freshly ground black pepper 1 lb lean ground turkey 2 TBS extra-virgin olive oil 5 c tomato sauce 1 lb whole-wheat penne pasta (uncooked)
In a large bowl, combine cornmeal, eggs, milk, 1/2 cup cheese, parsley, salt and pepper and mix well. Add turkey and gently combine, being careful not to overwork the meat. Shape into golf-size balls.
In a large skillet heat the oil over medium high heat. When almost smoking, add meatballs and without moving or turning the meat, allow them to brown for about 3 minutes. Turn meatballs and brown other side. Continue to cook until all sides are golden brown, about 8 minutes total. Add tomato sauce and bring to a boil.
Lower heat and allow meatballs to simmer for 10-15 minutes (Note: the meatballs simmered more like 25 minutes before they were done.) Turn off heat and keep warm on stove. Be careful not to over handle the meatballs since they are soft and fragile.
Meanwhile, in a large pot, bring to a boil 6 quarts of salted water. Add pasta and cook until al dente, about 8 minutes. Drain pasta in a colander. Do not rinse pasta with water since you want to retain the pasta's natural starches so that the sauce will cling to the penne.
Remove meatballs from sauce and place in serving bowl. Pour some tomato sauce over meatballs, but leave about 2/3 cup of sauce in skillet. Place the cooked penne into the skillet with the remaining sauce and toss well. Pour sauced pasta in a large serving bowl. Serve alongside the meatballs. Sprinkle remaining cheese on top.
1 tsp salt, divided 3/4 tsp ground black pepper 1 TBS minced garlic 1/4 tsp crushed red pepper 1 can (15 oz) crushed tomatoes in puree 1 c chicken or vegetable broth 8 oz (about 1.5 cups) fresh asparagus or green beans, sliced diagonally in 1" pieces
Bring a large covered pot of water to a boil. Meanwhile, slice portabellas; halve each slice. To boiling water, add pasta; cook until tender per package directions.
Meanwhile, in a large nonstick skillet, heat 2 tsp of the oil over high heat. Add mushrooms; cook and stir about 5 minutes. Sprinkle with 1/4 teaspoon salt and the black pepper. Remove to a plate; cover loosely to keep warm.
In the same skillet, heat remaining 2 tsp oil. Add garlic, red pepper and remaining 3/4 teaspoon salt; cook and stir over medium heat until garlic is golden, 1 to 2 minutes. Immediately add crushed tomatoes and broth. Bring to a boil; reduce heat to medium and simmer uncovered to blend the flavors and thicken the sauce, about 5 minutes.
Add asparagus/beans; cover and cook until barely tender, about 1 minute. Stir in cooked mushrooms and any accumulated liquid.
Drain pasta; place in a large serving bowl or in individual bowls. Spoon mushroom mixture over pasta. Sprinkle with chopped parsley, if desired.
*If using portabellas with stems, remove stems, trim and thinly slice. For a lighter colored sauce, scrape out mushroom gills with a spoon.
Serves 6 (each serving contains 2/3 tsp of healthy oil)
-- posted on the WW Core Board by Imahotnewlady
Peanut noodles (core + 3.5 WPAs)
These are great as a side dish. If served as a main meal, add some protein (chopped/shredded chicken, shrimp, etc.).
1 lb uncooked whole-wheat spaghetti 1 clove garlic 2 tsp sunflower oil 1 tsp sesame oil (not core, included in points) 2 TBS rice vinegar OR 1 TBS white wine vinegar 1 TBS soy sauce ½ c peanut butter (natural is best) (not core, included in points) Salt and pepper, to taste 1 tsp red pepper flakes (optional)
Boil water for noodles and cook according to package directions.
Meanwhile, peel and coarsely chop the garlic. In a blender or food processor, combine the garlic, oils, vinegar, soy sauce, peanut butter, and optional red pepper flakes. Process until smooth, and then season to taste with salt and pepper.
Drain pasta and toss with peanut sauce.
May be served hot, cold or room temperature.
-- Posted on the WW Core board by Hippomommy
Smoked salmon fettuccine (core)
This looks terrible while it's cooking -- hang in there! Yes, smoked salmon is core.
16 oz uncooked whole-wheat fettuccine 12 oz can FF evaporated milk 3 cloves garlic 1/4 tsp salt 1/4 tsp pepper 1 tsp dried parsley 1/8 tsp nutmeg 8 tsp FF or soy Parmesan Cheese 2 tsp Butter Buds Sprinkles 8 oz smoked salmon
Boil water for pasta. Add a dash of salt and a quick spray of Pam Olive Oil cooking spray if desired. Add pasta when water comes to full boil and cook to desired tenderness. In a sauce pan, heat milk, garlic (minced), salt, pepper, parsley (or chives), Butter Buds and nutmeg. Heat through. Add cheese and and salmon and cook till thick. Drain pasta. Serve sauce over pasta while hot. Shells and crab carbonara (core)
1.25 c FF evaporated milk 1 egg (use pasteurized) 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 TBS dry white wine, sherry, or chicken broth (the wine and sherry work out to 0 WPAs per serving) 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 th 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, wine/broth/sherry, 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 TBS of the remaining Parmesan cheese.
Seves 5 (1.5 c per serving)
-- posted by Nyseaunt; adapted from The Good Carb Cookbook
Shrimp & artichoke garlic pasta (core) Gourmet Garden is the brand name of the basil paste I used; it's widely available in my area, just below boxed fresh herbs. Herbs in a tube, basically, mixed with canola oil and some preservatives. The tubes last maybe 4 months -- you can use it in this recipe, or in place use fresh basil and extra oil.
1 TBS olive oil 3 TBS minced garlic 3 TBS basil paste (this is 2 WPAs, spread over 3 servings -- count .66 points per serving if you want) 6 canned artichoke hearts, in brine (yes, those are Core) 4 oz uncooked whole-wheat egg noodles or whole-wheat spaghetti 1 lb cooked shrimp 2 TBS FF or soy shredded Parmesan cheese black pepper
Boil pasta per package directions. Meanwhile, heat olive oil in large non-stick skillet over medium heat. Add garlic to olive oil; saute 2-3 minutes, or until fragrant and golden brown (do not brown). Add drained artichoke hearts and basil paste to pan and heat through.
Drain cooked pasta and shrimp to pan. Toss with artichoke/garlic mixture. Toss in cheese and top with pepper to taste.
-- posted by Genevieve1029 on the WW Core Board
Shrimp, tomato, and basil pasta (core)
1.5 lbs medium shrimp, peeled and deveined (tails removed) Coarse salt and ground pepper 2 TBS olive oil 2 garlic cloves, minced 1 can (14.5 ounces) diced tomatoes in juice 1 pt cherry or grape tomatoes, halved 1/2 lb whole-wheat linguine 1.5 c lightly packed fresh basil leaves, torn into small pieces, plus extra leaves for garnish (optional)
Season shrimp with salt and pepper. In a large skillet, heat 1 TBS oil over medium heat. Add shrimp; cook until opaque throughout, turning occasionally, 3 minutes. Transfer to a bowl; set aside.
To the same skillet, add remaining 1 TBS oil and garlic; cook over medium heat until fragrant, about 30 seconds. Add canned tomatoes and their juice, along with 1 cup of water; bring to a boil. Reduce heat; simmer, stirring occasionally, until tomatoes have softened and are saucy, about 15 minutes. Remove sauce from heat; stir in cherry tomatoes.
Meanwhile, in a large pot of boiling salted water, cook pasta until al dente, according to package instructions. Drain; return pasta to pot. Add tomato sauce, shrimp, and basil; season with salt and pepper, and toss. Serve immediately, garnished with basil leaves, if desired.
-- adapted from Everyday Food, a Martha Stewart publication
Spaghetti amatriciana (core)
The original of this recipe called for only one can of tomatoes. I prefer it with two.
1 tsp olive oil 4 oz Canadian-style bacon, diced 1 onion, finely diced ¼ tsp red pepper flakes 2 c canned tomatoes, chopped (appx one 15 oz can) 8 oz uncooked spaghetti, cooked al dente and kept hot (reserve ¼ c of cooking water) 1/8 tsp table salt, or to taste 1/8 tsp black pepper, or to taste
Heat oil in a nonstick skillet over medium heat; cook bacon until browned. Stir in onion, raise heat to medium-high and cook until lightly browned. Stir in red pepper flakes and tomatoes.
Toss hot spaghetti and reserved pasta cooking water with tomato sauce; season to taste with salt and pepper.
Sauce: 2 tsp. olive oil 1 large onion, chopped 3 medium garlic cloves, minced 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
Heat oil in a large skillet over medium-high heat. Add onion and garlic. Cook, stirring frequently, until onion is translucent, about 6 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 and meatballs.
1 serving = 1 c spaghetti and 2/3 c sauce Spaghetti with tomato-meat sauce (core)
Once a month or so, I cook a double-batch of the sauce and freeze it for later.
2 tsp olive oil 1 large onion, chopped 3 medium garlic cloves, minced 1 lb uncooked lean ground beef (7% fat) 28 oz canned crushed tomatoes, in tomato puree 1/4 tsp table salt 1/4 tsp red pepper flakes, crushed 1/4 tsp dried basil 3 c whole-wheat spaghetti, kept hot
Heat oil in a large skillet over medium-high heat. Add onion and garlic. Cook, stirring frequently, until onion is translucent, about 6 minutes.
Add ground beef to skillet. Cook, breaking up clumps with a wooden spoon, until browned, about 4 minutes.
Stir in tomatoes and puree, salt, red pepper flakes, and basil and bring to a boil. Reduce heat and simmer for 5 minutes. Spoon over spaghetti.
1 serving = 1 c. spaghetti and 2/3 c. sauce
Spicy peanut noodles with shrimp (core + 3 WPAs)
The original of this recipe calls for 1-2 tsp of chile paste with garlic. I could only find chile paste. The first time I made this, I used 2 tsp of chile paste, and it was so hot I could barely stand it. Peanut sauce: 1/3 c creamy peanut butter (13 WPAs spread over 4 servings = 3 WPAs per serving) 1/4 to 1/3 cup of water 2 TBS low-sodium soy sauce 1.5 TBS rice vinegar 1 TBS chile paste with garlic (this stuff is HOT) 1/2 tsp sugar or Splenda 1/2 tsp salt, divided
Shrimp: 1 lb shrimp, peeled and deveined Cooking spray
Pasta: 4 c cooked whole-wheat udon noodles or whole-wheat linguine (8 oz. uncooked) 1 red bell pepper cut into julienne strips 3/4 c chopped seeded cucumber 1/4 c diagonally cut green onions 2 TBS cilantro leaves 4 lime wedges (optional)
To prepare sauce, combine the first 6 ingredients and 1/4 tsp. of salt; stir with a whisk.
To prepare the shrimp, toss with 1/4 tsp. of salt. Saute in a nonstick skillet coated with cooking spray over medium-high heat for three minutes on each side, or until done. *Toss in bell peppers and green onions
To prepare pasta, combine peanut sauce, shrimp, noodles, bell pepper, cucumber, and onions in a large bowl; toss well. Sprinkle with cilantro. Serve with lime wedges if desired.
4 servings (1.5 cups/serving)
--Cooking Light (August 2003)
Tequila turkey fettuccini (core)
The recie is posted under "turkey recipes." Vinny’s spaghetti pie (core)
½ c FF milk ¼ c soy or FF Parmesan ½ tsp salt ½ tsp pepper Pinch of chopped fresh parsley 4 eggs Olive oil 2 cloves garlic, minced ½ lb leftover cooked whole-wheat spaghetti (with tomato sauce clinging to it)
Whisk together the milk, Parmesan, salt, pepper, parsley, and eggs.
Heat a large skillet over medium heat and add a little olive oil. Add the garlic and cook, stirring, until fragrant. Add the leftover spaghetti, pour the egg mixture over it, and cook, without stirring, until the bottom is browned, about 5 minutes.
To flip the pie, set a plate the size of the skillet on top. Invert the skillet so that the pie falls onto the plate. Invert the pie onto another plate, cooked-side up. Return the skillet to medium-high heat, add a little more oil, and slip in the pie. Continue cooking until the bottom is browned, about 5 minutes more. Transfer the pie to a plate, cut into wedges, and serve.
Cajun pork chops with spicy beans (core + 0.5 WPAs)
2 teaspoons Cajun spice mix 4 boneless pork chops (about 1 1/4 pounds) 1 tablespoon olive oil 1 red onion, chopped 1 sweet red pepper, chopped 1 can (19 oz) black beans, drained (do not rinse) 1 can (8 oz) no-salt-added corn niblets, drained 2 TBS barbecue sauce ** (2 WPAs/4 servings = 0.5 WPAs per serving) Cooked brown rice, as accompaniment
Sprinkle 1 teaspoon spice mix on both sides of chops. Heat oil in nonstick skillet over medium heat. Add chops; cook 3 minutes. Turn over. Add onion and pepper around meat; cover and cook 7 minutes or until pork is almost cooked in center.
Stir in remaining 1 teaspoon spice mixture; cook 1 minute. Add black beans, corn and barbecue sauce; simmer 2 to 3 minutes or until heated through.
Serve with quick-cook brown rice.
-- Family Circle magazine
Columbus’s pork chops (core)
4 thick boneless pork loin chops Salt and freshly ground pepper 1 pt strawberries, sliced 1 c basil leaves, shredded or torn 1/4 c balsamic vinegar 2 TBS olive oil
Preheat the oven to 375*. Season the chops with salt and pepper and let them come to room temperature, about 20 minutes.
In a medium bowl, toss the strawberries with the basil and vinegar and let stand for 15-20 minutes.
Heat an ovenproof skillet over medium-high heat. Add the olive oil to the skillet and sear and caramelize the chops for 2-3 minutes on each side. Transfer the skillet to the oven and roast for 10-12 minutes, until the juices run clear and the meat is firm but not hard. Let the meat rest for 5 minutes.
Mound the macerated berries on top of the chops and serve.
Combine honey, mustard, ginger, cinnamon, and cloves in a medium bowl; mix well and set aside. Heat a large nonstick skillet on medium-high heat. Sprinkle pork with salt and pepper; cook 2 minutes on each side or until browned. Cook 10 minutes or until done, turning chops once. Serve chops with sauce.
-- Adapted from Cooking Light
MaraFaye's pork chops with shirataki noodles (core + 1.5 WPAs)
4 boneless pork chops, trimmed Juice of 1 lemon 1/4 c mirin (2 WPAs) 1/4 c soy sauce 1 TBS sesame oil (4 WPAs) 1 tsp cumin 1 tsp garlic powder 1 tsp cinnamon 3 minced garlic cloves
In a small bowl, combine all ingredients except pork. Place chops in a shallow baking dish and pour marinade over chops. Let sit at room temperature for 30 minutes. Bake at 400* for 20-25 minutes, depending on thickness.
Heat oils in a large skillet over medium-high heat. Add all ingredients EXCEPT egg. Combine and heat through. Scrape all ingredients to one side; scramble egg in the empty side. Combine all, breaking up the egg, and remove from heat.
Mikey's feta-stuffed pork chops (core)
This is a savory stuffed pork chop; for a sweeter stuffing, scroll down to "stuffed pork chops."
2 boneless pork chops, thick cut 1/4 lb fat free feta cheese, shredded, or crumbled 1 shallot, chopped 3 mushrooms, chopped small 1 hot pepper, chopped (I used jalapeno) 1 egg 1/4 cup fat free milk 1/2 cup cornmeal
Preheat oven to 375 degrees.
Mix the cornmeal and whatever spices you like. The cornmeal should be heavily spiced (salt, pepper, Italian seasoning, garlic powder).
In a bit of olive oil, sauté the shallot, then the mushrooms. Add the hot pepper, cook the mushrooms through.
Remove from heat, let cool a bit, mix in the cheese.
Cut a pocket in the pork chops, stuff each with half the cheese mix. Push the stuffing in so you can almost close the pocket.
Beat the egg with the milk. Dip the pork chop in the cornmeal mix, coating all the sides. Dip in the egg wash, then again in the cornmeal.
Heat a skillet with a bit of olive oil in it. Sauté the pork chops for two or three minutes on each side to set up the cornmeal crust.
Bake for 35 minutes.
-- posted by Mikey57 on the WW Core board
Pork chop, rice & mushroom casserole (core)
4 pork chops 2 TBS canola oil 2 cloves garlic, chopped or minced 1 medium onion, chopped 1/3 c chopped green onions 1/3 c chopped green bell pepper 1 can beef broth 1 c water 1 c uncooked brown rice 8 oz mushrooms Salt and pepper to taste
In a large skillet or Dutch oven, brown pork chops in 1 TBS oil. Remove. Add remaining TBS oil to pan; saute garlic, onions and bell pepper. Add broth, water, rice, and mushrooms. Salt and pepper to taste; stir. Place pork chops on top of rice. Bake at 350*, covered, for about 35 minutes, until chops and rice are cooked through and most liquid is absorbed.
Serves 4 (1 serving = 1.5 tsp healthy oil)
-- posted on the WW board by Kim; adapted from Tell Me More, a Cookbook Spiced with Cajun Traditions and Food Memories
Pork chops with creamy mustard sauce (core) 1 lb boneless lean pork chops Salt and pepper 2 tsp. olive or canola oil 2/3 c (5 oz) FF evaporated milk 2 TBS Dijon mustard 2 green onions, sliced
Place chops between two pieces of plastic wrap. Flatten to 1/4" thickness using a meat mallot or rolling pin. Season both sides with salt and pepper.
Heat oil in large skillet over medium-high heat. Add half of the pork; cook on each side for two minutes or until browned and cooked through. Remove from skillet; set aside and keep warm. Repeat with remaining pork.
Reduce heat to low. Add evaporated milk; stir in mustard and green onions. Return pork to skillet. Cook one to two minutes (do not boil) or until sauce is lightly thickened, turning pork to coat with sauce.
-- WW core board
Pork chops with peach salsa (core) Chops: Four boneless pork chops, trimmed of visible fat Olive oil Kosher or coarse salt and pepper to taste
Salsa: 2 peaches, halved, pitted and diced 1/3 c loosely packed cilantro leaves, chopped Grated peel and juice from 1 lime 1 TBS fine chopped, seeded red or green jalapeno pepper 1/4 tsp salt
Drizzle pork chops with olive oil and then rub in salt and pepper. Use 2 tsp per chop if you need to get in your healthy oil.
Heat outdoor grill.
Meanwhile, make salsa: Mix ingredients in a medium bowl. Cover and refrigerate.
Grill chops, 10 to 12 minutes until cooked through. Serve with salsa on top.
-- Woman's Day magazine, 5/31/05
Rosemary pork chops (core)
These are also great on the grill.
2 tsp minced bottled garlic 1.5 tsp fresh chopped rosemary 1/2 tsp salt 1/4 tsp black pepper 4 (4 oz) boneless center-cut loin pork chops, about 1/2 inch thick Cooking spray
Combine the first four ingredients. Rub the mixture over both sides of the pork chops. Place the pork chops on a broiler pan coated with cooking spray; broil three minutes each side or until desired degree of doneness.
4 servings (serving size = 1 pork chop)
Stuffed pork chops (core)
This stuffing is very sweet (whereas the one in Mikey57's recipe is more savory).
2 TBS olive oil, divided 2 leeks, white part only, rinsed and chopped 1 McIntosh or Granny Smith apple, cored and diced 2 tsp dried oregano 1/2 tsp dried rosemary Salt and pepper 4 (5 oz) boneless pork chops, about 1" thick, trimmed of fat
Preheat oven to 400 degrees F.
Heat 1 tablespoon of oil in a large skillet over medium heat. Add leek and apple and saute 4 minutes, until tender and golden. Add oregano, rosemary, and salt and pepper, to taste, and stir to coat. Remove from heat.
Using a sharp knife, slice pockets into chops by slicing horizontally into the side, and almost through to the other side. Season the outside with salt and pepper. Stuff chops with apple mixture, allowing stuffing to overflow out of pockets.
Heat remaining oil in a large skillet over medium-high heat. Add pork chops and sear on one side until browned, 3 to 4 minutes. Flip chops and transfer to oven to finish cooking for 8 to 10 minutes, or until cooked through.
London broil is the name of a cooked dish, not a cut of meat -- yet the meat case at my grocery store always has packaged raw meat labeled "London broil." In these recipes, you can use London broil, top round steak, or top loin steak with great results. Use your less tender, cheaper cuts here (save the sirloins, filets, T-bones and flank steaks for later!). Beef tacos with avocado and radish salsa (core +)
Count points only for the tortillas. Flank steak also works well in this recipe.
1 avocado, halved, pitted, peeled, and cut into 3/4" cubes 6 large red radishes, ends trimmed, halved, thinly sliced 1/4 c chopped cilantro 1 TBS chopped pickled jalapeño chile 2 tsp fresh lime juice, plus 1 lime cut into 8 wedges, for garnish (optional) 1 tsp olive oil Coarse salt and ground pepper 1 lb flank steak or top round, cut crosswise into 3 pieces 1 TBS ground cumin 8 corn tortillas (6")--count points
Heat broiler, with rack 4 inches from heat. Line a rimmed baking sheet with aluminum foil; set aside. In a medium bowl, gently stir together avocado, radishes, cilantro, jalapeño, lime juice, and oil; season with salt. Cover with plastic wrap, pressing it directly against surface of salsa (to prevent discoloring); set aside.
Arrange steak on prepared baking sheet. Rub both sides with cumin; season generously with salt and pepper. Broil without turning until well browned, 6 to 8 minutes for medium-rare. Transfer steak to a cutting board; tent with foil, and let rest 5 minutes.
While the steak is broiling, stack and wrap tortillas in a dampened kitchen towel; microwave until hot and pliable, 1 to 2 minutes. (Alternatively, wrap in foil, and warm in oven in lower third, 5 minutes.)
Cut steak crosswise into 2-inch-wide pieces; slice thinly on the diagonal. Dividing evenly, place beef on tortillas; top with salsa. Serve with lime wedges, if desired.
-- adapted from Everyday Food magazine, a Martha Stewart publication
Crockpot: beef stroganoff (core + 1 WPA)
The flour works out to 0.75 WPA per serving, so I rounded up to one point. I have tried at least five core beef stroganoff recipes, and this is the best by far. The beef chipped nicely while cooking.
1 lb top round steak, trimmed 1 c chopped onion 1 TBS dried parsley 2 TBS Dijon mustard 3/4 tsp salt 1/2 tsp dried dill 1/2 tsp dried pepper 8 oz sliced mushrooms (approximately 2 c) 3 garlic cloves, minced 1/3 c all-purpose flour (3 WPAs; 0.75 WPA per each of 4 servings) 1 c beef broth 8 oz FF sour cream 2 c hot cooked whole-wheat egg noodles (or other whole grain)
Cut steak diagonally across the grain into 1/4" thick slices. Place steak and next eight ingredients (through garlic) in an electric slow cooker. Stir well.
Spoon flour into dry measuring cup; level with knife. Place flour in a small bowl, and gradually add broth, stirring with a whisk until blended. Add broth mixture to slow cooker; stir well. Cook on high 1 hour. Reduce heat to low and cook 7-8 hours, until steak is tender. Turn slow cooker off; remove lid. Let stand 10 minutes. Stir in sour cream. Serve stroganoff over noodles.
Serves 4 (1 c stroganoff; 1 c noodles)
For those on Flex: 404 calories, 10.1 g fat, 2.9 g fiber per serving
-- adapted from Cooking Light Slow Cooker Cookbook, November 2004
Crockpot: homestyle beef chili 3/4 lb lean stew meat, cut into 1/2" pieces (I used trimmed round steak) 2 (16 oz) cans red kidney beans, drained and rinsed 1 (14.5 oz) can diced Mexican-style tomatoes, such as RoTel (a 10.5 oz can will do) 1 (10 oz) package frozen diced green bell pepper (about 3 cups) 1 c chopped onion 1/2 c FF sour cream 8 tsp fresh chopped cilantro
Place first five ingredients (through onion) in a 6-qt electric slow cooker. Stir well. Cover with lid; cook on high-heat setting for 1 hour. Reduce heat to low and cook for 7 more hours.
Ladle chili into soup bowls; top with sour cream and cilantro.
For those on Flex: 222 calories, 6.7 fiber, 7.5 g fat
-- Cooking Light Slow Cooker Cookbook, November 2004
Crockpot: roasted poblano & beef stew (core)
The contents barely fit into my 4.5 qt crockpot. Note that it serves 10; you could easily cut it in half if you don't want the leftovers.
6 poblano chiles (about 1.25 lbs) 3 cloves garlic, minced 10.5 oz can beef broth, divided 1.5 lbs lean stew meat (top round steak), trimmed and cut into 1" cubes 2 (16 oz) cans red beans, drained 1 (16 oz) jar salsa 1 (14.5 oz) can whole tomatoes, undrained and chopped 1 c finely chopped onion 1 c frozen whole-kernel corn, thawed 1 TBS ground cumin 2 tsp dried oregano 2 TBS lime juice 2/3 c FF sour cream
Cut chiles in half lengthwise; discard seeds and membranes. Place chile halves, skin sides up, on a foil-lined baking sheet. Flatten chiles with hand. Broil 15 minutes or until chiles are blackened. Place chiles in a zip-top bag; seal. Let stand 10 minutes. Peel chiles.
Place minced garlic, half of roasted chiles, and 1/4 c beef broth in a food processor or blender; puree until smooth. Coarsely chop remaining roasted chiles.
Place pureed chile mixture, chopped chiles, remaining beef broth, and next 8 ingredients (through oregano) in slow-cooker. Stir well. Cover with lid; cook on high 1 hour. Reduce to low; cook 6 hours, or until meat is tender. stir in lime juice. Top with sour cream.
Serves 10 (1 c soup, 1 TBS sour cream)
235 calories, 5 g fat, 8.8 g fiber (calculated using reduced-fat sour cream)
-- Adapted from Cooking Light's Slow Cooker Cookbook (November 2004)
Crockpot: ropa vieja (core) Ropa vieja means "old clothes" in Spanish. I serve this fajita-style, in tortillas (points).
1 large onion, sliced into thin rings 1 large green bell pepper, seeded and thinly sliced 2 celery stalks, thinly sliced 2 garlic cloves, minced 1/4 c red wine vinegar 2 TBS Worcestershire sauce 1.5 TBS ground cumin 1/2 tsp salt 1/2 tsp pepper 9 dashes hot pepper sauce 1 (2 lb) flank steak 1 c vegetable broth 3 bay leaves 1/2 c chopped fresh cilantro
Combine onion through pepper sauce in a large bowl. Transfer half of the mixture into 5 or 6 qt slow cooker (crockpot). Place steak on top. Spoon remaining mixture over steak. Pour broth around steak and then tuck in bay leaves. Cover and cook until steak is tender. 5-6 hours on high or 8-10 hours on low.**
Transfer the steak to a cutting board and shred with two forks. Return steak to slow cooker and stir in cilantro. Discard bay leaves.
Serves 6; 1.25 c per serving.
6 points/serving for those on Flex
**Mine was fully cooked in 6 hours on low. My crockpot tends to run hot.
Trim excess fat from meat. Combine remaining ingredients; place meat and marinade in a covered glass dish or a large plastic bag. Refrigerate 6-8 hours or overnight. Remove meat from marinade and discard.
Grill over medium coals, turning occasionally, about 30-35 minutes for rare, or to desired doneness. Alternate cooking method: roast in a 325* preheated oven for 1 hour 15 minutes, or to desired doneness. Remove from heat and tent with foil for ten minutes. Cut cross-grain into thin slices.
1.5 lbs small red new potatoes (10 to 12), well scrubbed, halved or quartered if large 1 lb shallots (8 to 10), peeled, ends trimmed, and halved lengthwise 2 TBS olive oil Coarse salt and ground pepper 1.5 lb eye-of-round beef roast, trimmed of visible fat, and tied
Preheat oven to 400°. On a large rimmed baking sheet, toss potatoes and shallots with oil; season with salt and pepper.
Push vegetables to edges of baking sheet; place roast in the center. Turn roast to coat with oil on pan, and season generously with salt and pepper.
Roast, tossing potatoes and shallots occasionally, until an instant-read thermometer inserted in center of meat registers 130° for medium-rare, 40 to 50 minutes. Let beef rest 10 minutes, loosely covered with aluminum foil, before slicing and serving with potatoes and shallots.
Serves 4 (1.5 tsp healthy oil per serving)
--Everyday Food magazine, a Martha Stewart publication
Use this on eye of round roasts, top round roasts, and other cheaper cuts of beef.
Mix; marinade beef 5 minutes, then discard. Grill or bake until desired doneness.
Steak, sugar snap pea & barley salad (core +2 WPAs) I used leftover homemade vinaigrette; the recipe is under "side dishes." That dressing accounts for the 2 WPAs per serving (extra oil above 2 tsp per day).
1 lb beef top round steak, cut 1"thick 1/4 cup vinaigrette 2 c fresh sugar snap peas 2 c cooked barley 1 c yellow and/or red grape or teardrop tomatoes, halved 3 cloves garlic, minced 1 tsp pepper
Combine Gremolata Dressing ingredients in small bowl until well blended, refrigerate until ready to use.
Place beef steak and 1/4 cup vinaigrette in food-safe plastic bag; turn steak to coat. Close bag securely and marinate in refrigerator 6 hours or as long as overnight, turning occasionally.
Bring water to boil in large saucepan. Add peas; cook 2 to 3 minutes until crisp-tender. Drain; rinse under cold water. Combine peas, cooked barley and tomatoes in large bowl; toss with dressing and set aside.
Remove steak from marinade; discard marinade. Combine minced garlic and 1 teaspoon pepper; press evenly onto steak. Place steak on grid over medium, ash-covered coals. Grill, uncovered, about 16 to 18 minutes for medium rare doneness, turning once. (Do not overcook.)
Carve steak into thin slices, season with salt, as desired. Add steak slices to barley mixture.
Bayside barley supper (core) 8 oz shrimp, shelled and deveined 8 oz scallops (cut in quarters or halves, if large) 8 oz fresh mushrooms, sliced 1 TBS soy sauce 1 TBS rice wine vinegar or lemon juice 1 tsp sesame oil (not Core, but 0 WPAs spread over 6 servings) 2 tsp finely chopped fresh ginger or 1/4 teaspoon ground ginger 1/8 tsp red pepper sauce 2 tsp canola oil 3/4 c chopped onion 1/2 c finely chopped green pepper 1 medium carrot, peeled and thinly sliced 1 clove garlic, finely chopped 3/4 c pearl barley 2 cu bottled clam nectar 1 package (10 ounces) frozen chopped broccoli, thawed
Place shrimp, scallops and mushrooms in bowl. Combine soy sauce, rice wine vinegar/lemon juice, sesame oil, ginger and red pepper sauce. Pour over seafood and toss well. Cover and refrigerate while cooking barley. To cook barley, spray a large deep skillet with non-stick cooking spray. Heat vegetable oil in skillet over medium heat. Add onion, green pepper, carrot and garlic; sauté until onion is translucent. Add barley and clam nectar. Bring to boil. Reduce heat and simmer, covered, for 35 minutes, stirring occasionally. Stir in broccoli and seafood with marinade. Cover and cook 15 minutes longer or until barley is tender and seafood is cooked. Sprinkle with toasted sesame seeds and serve. Makes 6 servings.
Baked garlic-cheese grits, under breakfast and side dish recipes, are an excellent accompaniment to this dish.
1.5 lbs large shrimp, peeled and deveined 1 tsp paprika 3/4 tsp dried thyme 3/4 tsp dried oregano 1/4 tsp garlic powder 1/4 tsp salt 1/4 tsp pepper 1/4 to 1/2 tsp ground red pepper 1 TBS canola oil
Combine all dry ingredients in a large zip-top plastic bag; seal bag and shake to coat. Heat oil in large nonstick skillet over medium-high heat until hot. Add shrimp; saute 4 minutes or until shrimp are done.
Four (5 oz) servings
Chilean seafood stew (core + 1 WPA)
The original recipe suggested that the stew be served with warmed tortillas (count points).
2 TBS extra-virgin olive oil 1 medium yellow onion, sliced 1 yellow bell pepper, sliced 1 orange bell pepper, sliced 1 red bell pepper, sliced 4 garlic cloves, finely chopped 1 tsp chopped jalapeño 1 c white wine (4 WPAs spread over 4 servings = 1 WPA per serving) 1 c bottled or frozen clam juice 1 (28 oz) can whole tomatoes in juice 1 bay leaf 1 lime, juiced, plus 2 limes, quartered 2 lb Chilean sea bass or other firm white fish, cut into 2-inch chunks 1 lb medium shrimp, peeled 1 c whole cilantro leaves, chopped 4 scallions, chopped
In a large Dutch oven, heat the olive oil over a medium-high flame. Sauté the onions until they begin turning brown, 8 to 10 minutes. Toss in the bell peppers and cook an additional 3 minutes. Add the garlic, jalapeño, wine, clam juice, tomatoes, bay leaf, and lime juice (1/4 cup). Bring to a boil, then reduce to a simmer for 15 minutes.
Add the sea bass and the shrimp and continue cooking 5 minutes, until the shrimp are opaque. Remove from heat, discard the bay leaf, and stir in the cilantro and scallions. Serve with lime wedges.
--O, the Oprah Magazine
Chipotle shrimp (core)
Use the leftover sauce as a marinade for beef, chicken, etc.
15 oz canned diced fire-roasted tomatoes in juice, drained 2-3 canned chipotle chiles in adobo sauce 1 TBS of the adobo sauce from the canned chiles 1 TBS canola oil 3 garlic cloves, minced 1 c seafood broth, chicken broth, or water 1.5 lb medium shrimp, peeled and deveined 1/4 c chopped cilantro salt
Pour the drained tomatoes into a blender or food processor. Add chipotle chiles and sauce. Process until smooth.
Pour oil into a 12" skillet set over medium heat. Add garlic and stir for one minute, until golden and fragrant. Add the tomato mixture. Cook for five minutes, stirring frequently, so the flavors meld. Add enough broth or water to achieve a light tomato-sauce consistency. Taste and season with about 1 tsp of salt.
Add the shrimp to the pan and cook for about four minutes, stirring constantly, until the shrimp are cooked through. Plate shrimp, and garnish with cilantro.
-- adapted from Rick Bayless
Corn, shrimp and crabmeat soup (core)
Crab meat is pricey; substitute 2 or 3 cans of tuna if you wish. You may not know the difference!
1 red onion, chopped 2 stalks celery, chopped 1 green bell pepper, chopped 2 cloves garlic, minced 1 (16 oz) bag frozen sweet corn 1 (10 oz) can chopped tomatoes and green chilies (such as Ro-Tel) 1 (6 oz) can tomato paste 1 lb shrimp, peeled 1 lb claw crabmeat 1 TBS Worcestershire sauce Salt and pepper to taste ¼ tsp red pepper 2 c reduced fat chicken broth 2 c water 1 bunch green scallions, thinly sliced
Coat a large pot with no-stick cooking spray (or healthy oil) and saute onion, celery, green pepper, and garlic until tender. Add corn, tomatoes and green chilies, tomato paste, shrimp, crabmeat, and seasonings. Add chicken broth and bring to a boil; lower heat, and simmer for 1 hour, adding water as needed to keep the consistency soupy. Add green onions, simmer for 15 more minutes, then serve.
Yield: 8 servings
-- A Trim & Terrific Louisiana Kitchen (Clegg), 1993
Crab cakes (core) Note: these must marinate in the fridge 2-12 hours prior to cooking.
1 lb lump crab meat, picked for shells 1 egg 1 tsp Dijon mustard 3 TBS FF mayonnaise 1/4 c red bell pepper, diced 1 tsp Worcestershire sauce 2 TBS chopped cilantro or parsley 2 TBS finely chopped shallots 2 tsp Old Bay seasoning 1/2 c uncooked quick oats Olive oil
In a large bowl, combine all ingredients except the olive oil. Cover and refrigerate for 2-12 hours prior to shaping into patties.
Shape mixture into 8-10 crab cakes (or, for an entree dish, 4-5 crab cakes). Drizzle just enough olive oil into a large non-stick skillet to ease the browning process. Heat pan over medium-high heat. Brown cakes on both sides. If you prefer, bake them in a 400* preheated oven in a glass baking dish coated with cooking spray. Keep an eye on them; they will crisp up quickly.
-- posted by Elle_Life on the WW Core Board
Crockpot: vegetable and shrimp chowder (core) 2 c diced onions 1 c sliced carrots 1 c chopped fresh or frozen broccoli 1 c diced celery Cooking spray 2 c peeled and diced baking potatoes 10 oz package frozen corn 4 c chicken broth 1 lb shrimp, peeled and deveined 1 c Dijon mustard 1 c fresh parsley, chopped salt and pepper to taste
In a large saucepan over medium heat, cook onions, carrots, and celery in cooking spray for 3-4 minutes, or until tender. Place in slow cooker. Add potatoes, corn and broth. Cook on low heat for 6-8 hours. During the last hour of cooking, add shrimp, mustard and parsley.
1 TBS olive oil 1/4 tsp crushed red pepper 8 garlic cloves, minced 1 bay leaf 1.5 lbs large shrimp, peeled and deveined 1/4 teaspoon salt 1/2 cup dry white wine (2 WPAs over 4 servings = 1/2 WPA per serving) 2 TBS minced fresh parsley 1/4 tsp dried thyme
* Double red pepper and thyme for hotter flavor
Heat oil in a large nonstick skillet over medium-high heat. Add pepper, garlic, and bay leaf; sauté 30 seconds. Add shrimp and salt; sauté 3 minutes. Remove shrimp from skillet. Add wine, parsley, and thyme; bring to a boil, and cook until reduced to 1/4 cup (about 1 minute). Return shrimp to skillet; toss to coat. Discard bay leaf.
Yield: 4 servings
Gingered scallops (core) The original recipe suggested serving this with brown rice and steamed sugar snap peas.
2 TBS canola oil 1.5 lbs large sea scallops ¼ tsp salt 1/8 tsp black pepper 2 TBS finely chopped green onions 1 TBS bottled minced ginger 2 TBS fresh lemon juice 1 TBS honey **1 WPA spread over four servings 2 tsp soy sauce
Heat oil in large skillet over high heat. Pat scallops dry with a paper towel; sprinkle with salt and pepper. Place scallops in pan; cook 2 minutes on each side or until lightly browned. Remove scallops from pan.
Add onions and remaining ingredients to pan. Add scallops; toss well. Serve with rice and steamed sugar snap peas.
4 servings: about 5 scallops and ½ c rice
Japanese steakhouse scallops (core) 3 tsp canola oil 1.5 lb large sea scallops (about 20) 1 medium onion(s), cut in half and then thinly sliced 1/2 lb fresh shiitake mushroom(s), stems discarded, caps sliced 1 TBS ginger root, freshly grated 2 tsp minced (not pressed) garlic 1 c carrot(s), shredded 1 c mung bean sprouts 2 TBS soy sauce 2 TBS fresh lemon juice 1 medium scallion(s), sliced (for garnish) 1/4 c carrot(s), shredded (for garnish)
Pat scallops dry with paper towels. Heat 2 teaspoons of oil in a large nonstick skillet over high heat. Add scallops in a single layer and cook until bottoms are browned, about 2 minutes. Flip and cook until bottoms are browned and scallops are just cooked through, about 2 to 3 minutes more; remove to a plate. Be careful not to overcook.
Heat remaining teaspoon of oil in same skillet. Add onions and stir-fry until lightly browned, about 2 minutes. Add mushrooms and stir-fry until mushrooms and onions are almost tender, about 2 minutes.
Stir in ginger and garlic and stir-fry until fragrant, about 30 seconds. Stir in carrots, bean sprouts and any juices that have accumulated on scallop plate; stir-fry until carrots and sprouts have softened slightly, about 1 minute. Remove from heat and stir in soy sauce and lemon juice.
To serve, spoon 1/2 cup of vegetable mixture onto each of 4 plates. Top each with 5 scallops. Garnish with remaining scallion and carrot.
1 onion, minced 3 celery stalks, minced 3 garlic cloves, minced 1.5 (14 oz) cans of crushed tomatoes 1/2 can tomato sauce 1 lemon, sliced very thinly 1 lb raw shrimp, peeled red pepper flakes (1/8 tsp or less) salt and pepper to taste
Spray 3 quart saucepan with oil spray. Saute onion and celery until tender. Add garlic, red pepper flakes, crushed tomatoes and tomato sauce. Stir and bring to gentle boil.
Add thinly sliced lemon, stir and cook for about 4 minutes.
Add shrimp, salt, and pepper. Cook until shrimp turns pink. Pull out the pieces of lemon before eating. Note: do not reheat with the lemon pieces; the result will be very bitter.
(Note: Half shrimp and half chicken is also good.)
Moo shu shrimp (core + tortillas)
Count points only for the tortillas.
8 small flour tortillas (2 tortillas/serving; calculate points for the brand you choose) 8 tsp canola oil, divided 1 lb shelled and deveined medium shrimp 3 large eggs, beaten Salt and freshly ground pepper 2 TBS minced fresh ginger 1 large garlic clove, minced 3 oz sliced mushrooms (1 packed cup) 8 oz shredded coleslaw mix (3 cups) 3 scallions, halved lengthwise and cut into 1" lengths 1 TBS hoisin sauce (not core, but 0 WPAs per serving) Cilantro leaves, for serving
Preheat the oven to 200°. Stack and wrap the tortillas in foil and heat until warmed through.
Heat a large wok or skillet until very hot to the touch. Add 2 tsp of the oil and heat until smoking. Add the shrimp and stir-fry over high heat until lightly browned and cooked through, about 2 minutes. Scrape the shrimp onto a large platter.
Add 2 tsp of the oil to the wok. Stir the eggs, season them with salt and pepper and add to the wok. Cook, stirring, until large soft curds form, about 2 minutes. Scrape the eggs onto the platter with the shrimp.
Add 2 tsp of the oil to the wok. Add the ginger, garlic and mushrooms and stir-fry over high heat until lightly browned, about 4 minutes. Add the remaining 2 tsp of oil. Add the coleslaw mix and scallions, season with salt and pepper and stir-fry until the cabbage is just wilted but still crunchy, about 4 minutes. Return the shrimp and egg to the wok, add the hoisin sauce and stir-fry just until combined. Transfer the moo shu shrimp to a large bowl and serve with the warmed tortillas, cilantro leaves and extra hoisin sauce if desired.
Serves 4; each serving = 2 tsp healthy oil
-- Adapted from Food & Wine magazine, March 2006
Moroccan shrimp (core + 1 WPA) 1 (10 oz) oz box couscous 1 TBS olive oil 1 large yellow onion, diced 1/2 tsp kosher salt 1/4 tsp black pepper 1 red bell pepper, diced 1/2 cup golden raisins (not core; 4.5 WPAs) 1 (28 oz) can diced tomatoes, drained 1 lb shrimp, peeled and deveined 2 tsp ground cumin 1 tsp ground cinnamon 1 lemon, halved
Prepare the couscous according to the package directions; set aside.
In a large skillet, over medium-low heat, heat the oil. Add the onion, salt, and 1/8 teaspoon of the black pepper. Cover and cook until the onion is softened, 5 to 7 minutes. Add the bell pepper and raisins and cook for 4 minutes more. Add the tomatoes and heat for 3 minutes.
Meanwhile, place the shrimp in a medium bowl and sprinkle with the cumin, cinnamon, and the remaining black pepper. Squeeze the lemon over the shrimp and toss to combine. Add the shrimp (but not the liquid) to the tomato mixture in the skillet. Cook, stirring occasionally, until the shrimp are pink and cooked through, about 3 minutes. Fluff the couscous with a fork, divide it among individual plates, and spoon the shrimp over the top.
Tip: Add flavor and color by stirring about 3 tablespoons of chopped fresh parsley, cilantro, or scallions into the couscous just before serving.
Yield: Makes 4 servings
-- Adapted from Real Simple Magazine, November 2005
Pad thai style fried rice (core) Sauce: 2 TBS fish sauce 2 TBS FF chicken stock or FF chicken broth 1 TBS ketchup 1 TBS peanut butter (2 points, spread over 6 servings, equals .33 WPA per serving)
Fried rice: 2 TBS canola oil, divided 2 eggs, lightly beaten ½ c shredded carrots 2 large garlic cloves, minced ½ c diced red pepper 1 c thinly sliced green onion ¼ tsp crushed red pepper flakes (increase for spiciness) 4 c cooked, chilled brown rice (refrigerate for at least 8 hours) 1 lb peeled shrimp 10 fresh Thai or regular basil leaves, chopped ¼ c fresh cilantro, minced ½ c fresh bean sprouts (optional)
Mix sauce ingredients in a small bowl and set aside.
To prepare fried rice, heat a nonstick skillet or wok over medium heat. Add 1 tsp of oil and the eggs, stirring to scramble loosely. Remove to a plate.
Add another 1 tsp oil to the pan and stir-fry shrimp until done, about 2-3 minutes. Remove to the same plate.
Add the remaining 4 tsp oil to the pan and add the carrots. Cook for 2-3 minutes until softened.
Add the garlic, ginger, green onion, red pepper, and crushed red pepper flakes. Cook for 1-2 minutes until the vegetables begin to soften.
Reduce the heat to low and add the cooked rice. Cook for 1-2 minutes. Stir in the eggs, shrimp, basil, cilantro, and sauce; cook until heated through.
Taste for seasoning and add salt if desired. Serve immediately, garnished with bean sprouts if desired.
Serves 6; each serving contains 1 tsp of oil and counts 1/3 WPA (for peanut butter).
-- WW core board
Absolutely fantastic, but quite a bit of prep time. Do all of the prep work before you begin cooking. You can use any combination of seafood you like; all shrimp, all fish, etc. The canadian bacon adds saltiness.
Herb blend: 1/2 c chopped fresh parsley 2 TBS fresh lemon juice 2 tsp olive oil 1 garlic clove, minced
Paella: 1/2 c water 1/2 tsp saffron threads 1.5 cans (20 oz) reduced sodium chicken broth 2 tsp olive oil 2 boneless, skinless chicken thighs, cut in half 2 oz canadian bacon, diced 1 c finely chopped onion 1/2 c finely chopped red bell pepper 1/2 c canned diced tomatoes, undrained 1/2 tsp paprika 2 garlic cloves, minced 1.5 c brown arborio rice (or any long-cooking brown rice) 1/2 c frozen peas 8 mussels, scrubbed and debearded 1/2 lb shrimp 1/2 lb scallops 1/2 lb firm white fish (I used haddock) 2 TBS fresh lemon juice Lemon wedges (optional)
To prepare the herb blend: combine the first four ingredients. Set aside.
Combine water, saffron, and broth in a saucepan. Bring to a simmer (do not boil). Keep warm over low heat. Peel and devein shrimp. Set aside.
Heat 2 tsp olive oil in a large paella pan or skillet (or wok) over medium-high heat. Add chicken; saute 2 minutes on each side. Remove from pan. Add canadia bacon; saute 2 minutes. Remove from pan. Reduce heat to medium-low. Add onion and bell pepper; saute 10 minutes, stirring occasionally. Add tomatoes, paprika, and 2 garlic cloves; cook 5 minutes. Add rice; cook 1 minute, stirring constantly. Stir in herb blend, broth mixture, chicken, canadian bacon, and peas. Bring to a low boil; cook 10 minutes, stirring frequently. Add mussels to pan, nestling them into the rice mixture. Cook 5 minutes or until shells open; discard any unopened shells. Add shrimp, scallops and fish, burying in rice mixture, and cook 5 minutes or until shrimp, scallops and fish are done. Sprinkle with 2 TBS lemon juice. Remove from heat; cover with a towel and let stand 10 minutes. Serve with lemon wedges, if desired.
-- Adapted from Cooking Light
Quinoa and shrimp salad (core) 1 c uncooked quinoa 2 c water 1/4 tsp table salt 4 oz green snap beans, fresh or frozen, cut in 1 1/2-inch lengths, steamed (about 1 rounded cup) 1 medium sweet red pepper(s), cored, seeded and chopped 12 oz shrimp, medium-size, cooked, peeled 3 TBS fresh lemon juice 2 TBS fat-free chicken broth 1 TBS olive oil 2 tsp fresh dill, minced 1/4 tsp table salt, or more to taste 1/4 tsp black pepper, or more to taste
Place quinoa in a fine mesh sieve and hold under cold, running water to rinse well; drain. (Or you can put quinoa in a sheet of cheesecloth, run water through it and then let it drain).
Bring 2 cups of water and 1/4 teaspoon of salt to a boil in a small saucepan; stir in quinoa and bring to a boil again.
Reduce heat to low, cover and cook until tender, about 15 minutes. Uncover and remove pan from heat to cool.
Combine green beans, red pepper and shrimp in a large salad bowl; stir in cooled quinoa. Combine lemon juice, broth, oil, dill, remaining 1/4 teaspoon of salt and black pepper in a cup; stir well. Pour oil mixture over salad and toss gently but well. Yields about 1 1/2 cups per serving.
8 tsp olive oil 1 small onion, chopped 1 carrot, chopped 3 garlic cloves, peeled and minced 2 (8 oz) cans chopped tomatoes in their juice 1 (8 oz) bottle clam juice 1/4 cup dry white wine (1 point spread over 4 servings = not worth counting) 1 c water 2 c plain couscous 2 lbs large shrimp, peeled and deveined 1 lemon, juiced 1 TBS red pepper flakes Chopped parsley leaves, for garnish
In a large pot, heat three tsp. of olive oil. When almost smoking, add onion, carrot and garlic and saute until vegetables are soft, about 5 minutes. Add the canned tomatoes and their juice, clam juice and white wine. Bring to a boil and simmer on medium heat for 10 minutes, uncovered. Remove from heat and allow to cool slightly. Carefully pour tomato mixture in the bowl of a food processor and puree. Add a couple of tablespoons of water if needed - you want to end up with a broth. Check for seasoning.
Return broth to the pot. Add 1 cup of water and two tsp. extra-virgin olive oil and bring to a boil. Reduce heat and add 2 cups couscous. Cover pot and remove from heat. Let rest for 10 minutes, allowing the couscous to absorb all the liquid. Fluff with a fork and season with salt and pepper.
In a large skillet, heat the remaining three tsp. olive oil. Add shrimp and stirring occasionally, cook the shrimp until they start to turn pink, about 5 minutes. Be careful not to overcook the shrimp or they will become tough. Remove from heat and add the lemon juice, red pepper and chopped parsley. Check for seasoning.
To serve, mound the couscous in the center of a platter and top with the shrimp.
--Giada de Laurentiis
Shrimp & corn chowder (core)
Variation: use 14 oz of canned light coconut milk (points) for a Thai flavor.
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.
1 TBS olive oil 1 medium yellow onion, chopped 1 clove garlic, finely chopped 1.5 lbs Yukon gold potatoes (peeled, if desired), cut into a 1/2" dice 3 c corn (from 6 fresh ears, or 16 oz frozen) 14 oz canned FF evaporated milk 2 c low-sodium chicken broth 1 tsp ground cumin 1 tsp ground coriander 1.5 tsp kosher salt 1/4 tsp black pepper 1/2 lb medium shrimp, peeled and deveined
Hat 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 coconut milk, broth, cumin, coriander, salt, and pepper. 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.
-- adapted from Real Simple magazine
Shrimp, tomato, and basil pasta (core)
See recipe, under "Pasta." Shrimp & wild rice casserole (core) The soup works out to 0.4 pts per serving, if you want to bother to count that.
1 (8 oz) package wild rice 1 lb medium shrimp, peeled and deveined 2 TBS canola oil 1/2 green bell pepper, seeded and chopped 1/2 onion, chopped 1 (10 3/4-ounce can) condensed 98% FF cream of mushroom soup 2 c soy or FF shredded or grated cheddar (3 WPAs if you use 2%) Salt and pepper
Preheat oven to 325 degrees F.
Cook the rice according to package directions minus 1/4 cup water. Drain and cool.
Bring 2 cups water and 1/2 tablespoon salt to a boil in a medium saucepan and cook the shrimp for 1 minute. Drain immediately and set aside.
Heat the canola oil in saucepan and saute the pepper and onion until soft, about 5 minutes.
In a large bowl, combine the rice, soup, 1.5 cups of cheese, shrimp and vegetables. Add salt and pepper, to taste. Mix well. Spray a 9-inch square aluminum cake pan or an 11 by 7-inch glass casserole dish with vegetable spray. Place the mixture in the pan and top with remaining 1/2 cup cheese. Bake for 30 minutes, until bubbly.
--Adapted from Paula Deen
Note: assuming 6 servings, one serving = 1 tsp of healthy oil requirement
Shrimp baked in tomato sauce with feta (core)
1/8 c olive oil (6 tsp.) ½ c finely chopped onion ¼ - ½ tsp crushed red pepper flakes, depending on your taste 3-5 cloves garlic, minced, depending on your taste 1.5 lbs medium shrimp, peeled and deveined ½ c finely diced tomato, drained 2/3 c grated or crumbled FF or soy feta cheese ¼ c chopped fresh flat-leaf parsley
Preheat oven to 400*.
In a large skillet, heat the oil and saute the onion over medium heat for 5 minutes or until it is soft. Add the pepper flakes and the garlic, and saute for 30 seconds. Add the shrimp and saute for 2 minutes or until they start to become firm. Add the tomato and salt to taste and cook for 2 minutes more, or until the sauce starts to thicken. Transfer to a baking dish or to 4 individual gratin dishes.
Bake for 10 minutes, or until the sauce is bubbly. Sprinkle with the cheese and bake for 2 minutes more. Sprinkle with parsley and serve.
--The Foods of the Greek Islands, Aglaia Kremezi, 2000
Shrimp tacos (core + tortillas)
Count points only for the tortillas.
1.5 lbs medium shrimp, peeled and deveined 1 TBS + 1 tsp canola oil 1.5 tsp cumin 1.5 tsp chili powder 1/2 tsp cayenne pepper 1/2 tsp salt 2 limes, halved bag of pre-shredded cabbage 1 or 2 avocados, diced 1 or 2 tomatoes, diced FF sour cream, FF or soy cheese, salsa for toppings 4-6 tortillas (points)
Warm tortillas. Heat oil in a large skillet and saute the shrimp until they start to turn pink (1-2 minutes). Sprinkle with spices and squeeze lime juice over shrimp. Stir and continue cooking until shrimp are cooked through and no longer opague, about 1-2 minutes longer. Place shrimp, taco-style, in tortillas, and top with cabbage, avocado, tomato, and toppings.
-- posted by Vickiturnip on the WW Core board
S'ngao B'kong (shrimp soup with lime) (core)
6 c chicken broth (I used 1/2 chicken broth, 1/2 seafood stock) 3 smashed garlic cloves 1.5 lb jumbo shrimp 1/8 c fish sauce 2 tsp Splenda 1 scallion, sliced 1/4" thick 3 TBS lime juice 2 seeded, diced jalapenos** Handful of fresh basil leaves Salt to taste
Bring the broth and garlic to a boil in a large stockpot. Add the shrimp, fish sauce and Splenda. Return to a boil. Reduce the heat to medium and cook at a high simmer until the shrimp are opague (3-5 minutes). Remove from heat.
Divide the shrimp and broth among 4 bowls. Sprinkle with the scallion, basil and lime juice and salt to taste.
**Original recipe calls for a "handful of thinly sliced bird's eye chilies."
-- Adapted from More Magazine, June 2005
Spicy shrimp fried rice (core) 2 tsp canola oil 2 eggs, lightly beaten 6 scallions, sliced 1 TBS fresh ginger, minced 2 c cold cooked brown rice 1 c frozen petite peas 2 TBS low-sodium soy sauce 2 tsp rice wine vinegar 1/4 - 1/2 tsp crushed red pepper (or to taste) 3/4 lb cooked, shelled shrimp (we used raw)
Heat 1 tsp oil in skillet or wok over medium-high heat. Add eggs and cook, stirring occasionally until scrambled and cooked through. Transfer to a plate.
Heat remaining oil in same skillet. Add scallions and ginger; cook, stirring frequently, until fragrant, about 30 seconds. Add the rice, peas, soy sauce, vinegar, and crushed red pepper; also add any other extra veggies you choose to use. Cook, stirring occasionally, until heated through, about 4 minutes.
Add the shrimp and egg. Cook, stirring occasionally, until heated through, about 3 minutes.
For those on Flex, this is 5 WPAs per serving.
-- Weight Watchers' Ultimate Flex and Core Cookbook, posted on the Core Board
Strawberry-avocado salsa (core) Serve with grilled halibut or shrimp.
1 c roughly chopped strawberries 1/4 c chopped red onion 1/2 small jalapeno pepper, minced 2 TBS chopped fresh cilantro 2 TBS lime juice 1 medium avocado, roughly chopped salt and pepper, to taste
Combine all ingredients in a medium bowl. Gently toss until well mixed.
-- Posted on the WW Core Board
Summer shrimp salad (core)
1 lb frozen, fully cooked medium shrimp, thawed 1/2 medium red onion, thinly sliced 4 c watermelon, roughly chopped 2 jalapeños, seeded and finely chopped 2 avocados, roughly chopped Juice of 1 lime 1 teaspoon honey (not Core, but 0 WPAs per serving of salad) 2 TBS olive oil 3/4 tsp kosher salt 1/4 tsp black pepper 1/2 c fresh cilantro leaves, roughly chopped
In a large bowl, combine the shrimp, onion, watermelon, jalapeños, and avocado.
In a small bowl, whisk together the lime juice, honey, oil, salt, and pepper. Pour the vinaigrette over the salad; toss. Sprinkle with the cilantro. Set aside for 10 minutes to allow the flavors to meld.
Serves 6 as a side salad, 4 as a main course
-- adapted from Real Simple, JULY 2006
Sushi salad (core)
1.5 c cooked brown rice (preferably short-grain or basmati), chilled (for best results, make a few hours or a day ahead and refrigerate) 1.5 lb shrimp, peeled and deveined 1/2 tsp sesame oil (not Core; 1.5 WPAs) 1.5 tsp canola oil 1 TBS minced fresh or jarred ginger, divided 1 TBS minced fresh or jarred garlic 1 seeded, diced fresh or jarred jalapeno, to taste (we used about 5 slices from a jar) 3 scallions, sliced (white and green parts) 1/8 c soy sauce 1 tsp wasabi paste or prepared horseradish (or to taste) ripe avocado, diced small cucumber, peeled, seeded, and diced 1/2 yellow bell pepper, seeded and diced
Heat the canola and sesame oils over medium-high heat. Saute shrimp, 2 tsp of ginger, garlic, jalapeno and scallions until shrimp are cooked through. Set aside to cool.
In a small dish, combine the soy sauce, remaining ginger, wasabi/horseradish, and additional chopped jalapeno, if desired.
Combine the rice, shrimp, avocado, cucumber, and bell pepper in a large bowl. Toss well to combine. Drizzle the sauce over the salad, and toss well again.
Serves 4 as a main dish, 6 as a side salad or appetizer
4 c water 1-1/4 teaspoons salt 1 c uncooked quick-cooking grits (or corn grits/polenta) 1.5 c (6 oz) shredded FF or soy cheddar cheese, divided 3/4 c FF milk 2 tsp garlic powder (I would decrease to 1 tsp, or use 1-2 cloves of freshly minced) 1/2 tsp hot pepper sauce (such as Tabasco) 2 large eggs Cooking spray
Preheat oven to 350°.
Bring water and salt to a boil in a medium saucepan. Gradually add grits, stirring constantly. Cover and simmer 8 minutes or until thick, stirring frequently. Remove pan from heat. Add 1-cup cheese, stirring until cheese melts.
Combine milk and next 3 ingredients (milk through eggs), stirring with a whisk. Stir milk mixture into grits mixture. Pour into an 8-inch square baking dish coated with cooking spray. Bake, uncovered, at 350° for 45 minutes. Sprinkle with 1/2 cup cheese; bake an additional 15 minutes or until cheese melts. Let grits stand for 10 minutes before serving. (Best to let stand 30 minutes)
Yield: 8 servings (serving size: 3/4 cup)
-- Adapted from Cooking Light, May 2003
Barbo's spicy crockpot apples (core)
This recipe is posted under Desserts. It would be great as a side dish to pork. Barley-asparagus “risotto” with balsamic vinegar (core)
2 tsp olive oil 1 medium onion, minced 1 c uncooked quick-cooking barley 3 c FF chicken broth ½ lb asparagus (fresh or frozen and thawed), trimmed and cut into 2” pieces ¼ c fresh chives, sliced 1.5 TBS balsamic vinegar 1/8 tsp pepper 1/8 tsp salt 2 TBS grated or shredded soy or FF parmesan cheese
Warm oil in large saucepan over medium heat. Add onion and cook, stirring, until onion is tender, about 6 minutes. Stir in barley and cook, stirring, about 1 minute more.
Add broth, cover and simmer over low heat for 8 minutes; stir in asparagus and simmer 2 minutes more. Remove from heat.
Stir in chives and vinegar; season to taste with salt and pepper. Sprinkle with cheese and serve.
Serves 6; about 1 c per serving
Barley pilaf (core) ½ onion, finely chopped 2 cloves garlic, minced 1 tsp olive oil 1 c pearlized barley 3 c FF chicken broth ½ tsp salt Freshly ground black pepper Sprinkle of fresh or dried rosemary and thyme
Adjust oven rack to middle position; heat oven to 375*. Saute onion and garlic in olive oil. Spread barley into 1.5 qt baking dish. Add the cooked onion and garlic. Bring broth to a boil, then immediately stir in seasonings and pour liquid over barley. Cover baking dish tightly with doubled layers of foil. Bake barley 1 to 1.25 hours, until tender. Remove dish from oven and uncover. Fluff barley with a dinner fork, and serve.
-- From WW core board
Barley risotto with corn and basil (core)
2 cans reduced-sodium chicken broth (14.5 ounces each) 2 TBS olive oil 1 medium onion, finely chopped Coarse salt and ground pepper 1 c pearl barley 1/2 c dry white wine (2 WPAs) 1 package frozen corn kernels (10 oz) 2 c packed fresh basil leaves, torn into small pieces 1/2 c grated FF or soy Parmesan cheese (about 2 oz), plus more for serving
In a medium saucepan, bring broth and 4 cups water just to a simmer.
Meanwhile, heat oil in a large saucepan over medium heat. Add onion, 2 teaspoons salt, and 1/4 teaspoon pepper; cook, stirring occasionally, until onion is softened, 4 to 5 minutes. Add barley; cook, stirring constantly, 1 minute. Then add wine; cook, stirring, until evaporated, about 1 minute.
Add 2 cups hot broth mixture; simmer, stirring occasionally, until almost absorbed, 10 to 12 minutes. Continue adding broth mixture in this manner until barley is tender and mixture is creamy, 40 to 50 minutes (you may not have to use all the broth). Add corn; cook just to heat through, 4 to 5 minutes.
Stir in basil and Parmesan; season with salt and pepper. Serve immediately, with extra cheese.
Note: If you prefer, replace the corn with other cooked vegetables, such as peas, green beans, zucchini, or mushrooms.
--Everyday Food magazine (a Martha Stewart publication)
Broiled tomatoes (core)
3 large salad tomatoes 3 cloves of garlic, cut lengthwise into slivers 2 TBS fresh rosemary, or 2 tsp dried rosemary 1/2 tsp kosher salt
Freshly ground black pepper
1/8 c olive oil
Heat broiler to 500*. Cut tomatoes crosswise in half and place them, cut side up, in a broiling pan or shallow baking pan. Stick the garlic slivers into the tomatoes. Sprinkle with the rosemary, salt, and a few grinds of pepper. Drizzle with the oil. Broil about 3 inches from the heat for 10 to 15 minutes or just until the tomatoes release their juices and the garlic begins to brown. Spoon the pan juices over the tomatoes before serving. Serve as a side dish for breakfast, lunch or dinner.
Serves 6 (1/2 tomato)
Butternut squash with barley stuffing (core) 2 (1 lb each) butternut squash 1 TBS canola oil 1 c diced red bell pepper 1/2 c thinly sliced green onions 1 (10.5 oz) can low-salt chicken broth 1½ teaspoons rubbed sage 3/4 c uncooked pearl barley 2 TBS chopped fresh parsley 1/2 tsp salt 1/8 tsp pepper 1/2 c (2 oz) FF or soy shredded mozzarella cheese
Preheat oven to 350°.
Cut each squash in half lengthwise, and discard seeds and membranes. Place squash, cut sides down, on a baking sheet, and bake at 350° for 35 minutes or until tender. Cool to touch. Scoop out pulp, leaving a 1/4-inch shell. Mash pulp to measure 2 c; set aside.
Heat oil in a large saucepan over medium heat until hot. Add bell pepper and onions; sauté 5 minutes. Add broth and sage; bring to a boil. Stir in barley; return to a boil. Cover, reduce heat, and simmer 15 minutes. Uncover; cook 10 minutes or until most of liquid is absorbed. Remove from heat; stir in mashed squash, parsley, salt, and pepper. Divide mixture evenly among squash halves. Place on a baking sheet; bake at 350° for 15 minutes. Sprinkle evenly with cheese; bake an additional 5 minutes or until cheese melts.
Yield: 4 servings
-- Cooking Light, October 1997
Cheesy quinoa casserole (Core)
Cooking the quinoa ahead of time will save a lot of time when you're busy.
1 medium onion, diced 1 red or yellow pepper, diced 1 large clove garlic, minced 2 tsp. olive oil 1 sweet potato, peeled and diced 3/4 c quinoa (raw) 2 eggs 3/4 c FF milk 6 slices soy provolone cheese slices 1/2 tsp salt 1/4 tsp pepper
Preheat oven to 350* and spray a large pie pan or 1.5 qt casserole dish with nonstick cooking spray.
Heat quinoa and 1.5 c water over medium-high heat until boiling. Reduce heat and cover, simmering, 15-20 minutes, until quinoa is cooked and water is evaporated.
Meanwhile, combine sweet potato and 1/4 c water in a microwave-safe bowl; heat on high for 5 minutes.
Saute bell pepper and onion in oil about 5 minutes, then add garlic. Cook another 5 minutes; remove from heat. Stir eggs and milk together in large bowl, then add cooked quinoa, cooked vegetables and sweet potato. Dice cheese slices and stir in, reserving two slices for the top. Stir in salt and pepper, then pour into pie pan or casserole dish.
Bake for 30 minutes or until casserole is firm to the touch. Let cool for 5 minutes or so, then cut into wedges.
-- posted by TCSMOMMY on the WW Core Board
Creamy parmesan polenta (core)
You can use any flavor of cheese in this recipe.
2.5 c water 1/2 tsp salt 3/4 c cornmeal 1/2 c grated or shredded FF or soy Parmesan cheese
Combine water and salt; whisk in cornmeal, cover and microwave on high (100%) power for 4 minutes; stir. Cover and cook on high 4 to 5 minutes or until polenta starts to thicken. Stir in cheese. Garlicky brown rice (core)
I make this once a month or so and split it into 3 zip-top bags, then freeze for later. I use store-brand rice for everything except this dish. For this, I use Lundberg brand premium rice, which has a great nutty texture and flavor.
2 TBS olive oil 2 c uncooked short-grain brown rice 6 garlic cloves, minced 1.5 c water 2 (13 3/4-ounce) cans no-salt-added chicken broth 1/2 tsp salt 4 TBS thinly sliced green onions (optional)
Heat oil in a large skillet over medium-high heat. Add rice, and sauté for 1 minute. Add garlic; sauté for 2 minutes. Stir in water, broth, and salt; bring to a boil. Cover, reduce heat, and cook over medium-low heat 45 minutes or until liquid is absorbed. Spoon into a bowl; fluff with a fork. Top with green onions.
You can also cook these in a hot oven (450* or so).
1 TBS olive oil 1 TBS lime juice 2 large ripe Haas avocados, halved and seeded 1/4 tsp kosher or coarse salt OR 1/4 tsp table salt 1/4 c salsa 1 oz soy or FF Monterey Jack or cheddar, shredded Snipped fresh cilantro FF sour cream
Stir together olive oil and lime juice. Brush cut sides of avocado with mixture. Sprinkle cut sides with salt.
Preheat grill. Grill cut side down 5 minutes. Turn avocados over; fill centers with the salsa and cheese. Grill 5 minutes more or until cheese begins to melt.
Remove avocados from grill. Sprinkle cut halves with cilantro and sour cream.
-- Adapted from BH&G Magazine, June 2005
Lemon-basmati rice (core)
This is particularly good with lemon-cinnamon chicken (recipe posted under "Chicken recipes.")
1 c brown basmati rice, uncooked Grated zest of 1 lemon, divided 4 whole green cardamom pods, lightly cracked open, or 3/4 tsp ground cardamom 1/2 tsp salt 1 (3") cinnamon stick, halved length-wise
Rinse rice in a sieve under cool running water. Transfer to a medium saucepan with 2 c water. Add zest of 1/2 lemon, cardamom, salt, and cinnamon. Cover; bring to a boil. Reduce heat to simmer. Cook, covered, until water evaporates, about 50 minutes.
Turn off heat, and let stand, covered, 10 minutes. Use a fork to fluff the rice, and transfer to serving platter. Remove cardamom (if pods are used) and cinnamon sticks, if desired. Sprinkle with remaining lemon zest. Serve immediately.
-- adapted from Martha Stewart
Lowfat buttery veggies (core)
3 large zucchini, sliced 1 large onion, sliced about 1/8" thick 1 large portabella mushroom, sliced and patted dry 4 tsp Mrs. Dash original seasoning blend, divided 2 tsp Molly McButter natural butter sprinkles, divided
Spray a large skillet with butter spray. Over medium-hot heat, fry zucchini and onions until browned both sides (about 5 minutes). Sprinkle 1 TBS of Mrs. Dash and 1.5 tsp. of Molly McButter on both sides. Continue frying for about one minute each side. Remove from pan; set aside.
In a separate skillet, fry the mushrooms until browned both sides (pouring out excess water, if any). Sprinkle 1 tsp. Mrs. Dash and 1/2 tsp. Molly McButter on both sides. Continue frying for about one minute each side. Remove from pan. Combine with the zucchini and onions. Sprinkle to taste with additional seasonings. Serve immediately.
Per serving: 50 cal., 0 fat, 2 g fiber.
Mikey's feta-stuffed mushrooms (core) 4 large portobello mushrooms 1 shallot, chopped 1 handful fresh spinach, cut into strips 1 jalapeno pepper, seeded, and finely chopped 1 block FF feta, crumbled 1/2 red pepper, finely chopped 1 TBS greek yogurt or FF sour cream
Remove the stems from the mushrooms, and chop them. Remove the gills if you desire.
Add a bit of olive oil to a large skillet, and saute the stems, shallots, jalapeno, and pepper until cooked through.
Add the spinach, saute for a minute or two to wilt the spinach. Remove from heat, and mix in cheese and yogurt/sour cream.
Stuff the caps. Bake for 15 minutes in a preheated 400* oven, or microwave for 10 minutes on high.
-- posted by Mikey57 on the WW Core board
Oven-roasted vegetables (core)
The high cooking temperature caramelizes the natural sugars in the veggies, bringing out their sweetness.
1 yellow squash or zucchini, sliced 8 oz sliced portabella mushrooms, gills and stems removed 1 sweet onion, sliced 1 red bell pepper, sliced 1 TBS + 1 tsp olive oil 1 tsp chili powder 1/2 tsp cumin 1/2 tsp thyme 1/2 tsp salt 1/4 tsp black pepper
Preheat oven to 450*.
Place vegetables in 9 x 13" baking dish; drizzle oil over them. Stir. Combine spices in a small dish, then sprinkle over vegetables. Stir again. Bake for 20-25 minutes, stirring halfway through, until vegetables are tender.
Roasted sweet potato nibbles (core)
Cube 4 sweet potatoes. Drizzle with 4 tsp. olive oil (8 tsp if you need all of your healthy oil for the day), salt and pepper, and roast at 450* for 40 minutes or until tender.
Rosemary couscous (core) 1.5 TBS olive oil 2 rosemary sprigs, leaves stripped 1 c Israeli couscous 2 c chicken stock or chicken broth 1/2 tsp salt 1/4 tsp pepper Rosemary sprigs, for garnish (optional)
Put the olive oil and rosemary leaves into a large, heavy-bottomed saucepan and place over high heat. When the rosemary begins to sizzle, about 1 minute, add the couscous. Stir to coat well and cook for 2 minutes, stirring frequently. Add the chicken stock/broth, salt and pepper, and lower the heat. Let simmer until all of the stock/broth has been absorbed, 15-20 minutes. Remove from the heat, fluff with a fork, and transfer to a platter. Garnish with fresh rosemary around the sides of the dish.
Serves 4 (1 serving = 1/2 c)
-- Adapted from Dan Smith and Steve McDonagh, hosts of "Party Line with the Hearty Boys" on Food Network
Saturday night vidalia onions (core)
These taste remarkably similar to French onion soup.
4 large Vidalia onions 4 beef bouillon cubes 4 tsp olive oil (increase to 8 if you need all of your healthy oil - drizzle 2 tsp in each onion) Freshly ground black pepper
Prepare a fire in a charcoal grill or preheat oven to 350 degrees F.
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.
--Adapted from Paula Deen
Scalloped corn (core)
Add diced, seeded jalapenos for some kick.
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.
--posted by Carolanna on the WW core board
Simple risotto (Core + 1/2 WPA)
1 TBS olive oil 1 small yellow onion, finely chopped 2 c brown Arborio rice 1 c dry white wine (use chicken broth to keep it 100% Core) 4 c low-sodium chicken broth 1 c grated soy or FF parmesan cheese 1 tsp kosher salt 1/4 tsp black pepper
Heat the oil in a large saucepan over medium heat. Add the onion and cook for 3 minutes. Add the rice and cook, stirring constantly, for 2 minutes. Reduce heat to medium low. Add the wine and cook, stirring frequently, until the liquid is absorbed. Add the broth, 1/2 c at a time, stirring occasionally and waiting until it's absorbed until adding more. It should take about 30-40 minutes for all of the broth to be absorbed. Remove from heat and stir in the cheese, salt, and pepper.
-- Real Simple magazine
Spinach and mushroom risotto (core)
1/4 c wild rice, soaked** 1/2 c brown rice** Chicken broth to cook rice 1/2 of a 10 oz package of frozen chopped spinach, thawed 2 TBS olive oil 4 c mushrooms, your choice (I used 1/2 cremini and 1/2 shiitake), chopped 3 shallots, sliced 1/4 tsp nutmeg 1/4 tsp pepper 1/2 tsp salt
Cook rices separately according to their package directions, substituting chicken broth for water. Meanwhile, squeeze all moisture out of spinach; chop more finely. In a skillet, heat oil; saute mushrooms and shallots until tender. When rices are done, stir in chopped spinach and sauteed vegetable mixture. Heat 2 minutes to heat through, season with nutmeg, pepper and salt, and serve. Makes 6 side dish servings.
**I used 1 cup of Lundberg's brown and wild rice mix instead.
--Adapted from Frieda's website
Tropical couscous salad (core) DO NOT FREEZE THIS!
1 tsp table salt, divided 1 c uncooked whole-wheat couscous 1/4 c fresh lime juice 2 TBS canola oil 1/2 tsp ground cumin 1.5 c mango, fresh, cubed 1 c pineapple, chopped 1/2 c fresh cilantro, chopped 1/4 c red onion, chopped
Bring 1 c water and 1/2 tsp salt to a boil in a small saucepan. Remove from heat. Add couscous; cover and let stand 5 minutes, until water is absorbed. Fluff couscous with a fork and cool to room temperature.
Meanwhile, in a medium bowl, whisk lime juice, oil, cumin, and remaining 1/2 tsp of salt together until blended. Add mango, pineapple, cilantro, and onion; toss to mix.
Add couscous to fruit mixture; toss to mix and coat. Serve immediately or cover and refrigerate up to 1 day.
--WW core board
Tyler's ultimate corn on the cob (core) 4 ears fresh corn, unhusked
Preheat oven to 350 degrees F. Place the corn in its husks directly on the oven rack and roast until the corn is soft when you press on it, 30 to 40 minutes. Peel down the husks and tie in a knot to use as a handle while eating. This roasting method produces the sweetest corn I have ever tasted.
1/3 c white-wine vinegar 1/4 c Dijon mustard 2 tsp honey (1 WPA) salt pepper 1/2 c olive oil
In a small bowl or jar, combine vinegar, mustard, and honey. Season generously with salt and pepper. Whisk or shake to combine. Add olive oil; whisk or shake again. Store in an airtight container or jar and refrigerate up to 2 weeks. Shake before using. Makes 1 cup. Serve over salad, grilled vegetables, grilled chicken, etc.
-- Everyday Food, a Martha Stewart publication
Wild mushroom polenta (core)
1 c plain yellow cornmeal Cooking spray 3 c boiling water 1/3 c FF or soy Parmesan, grated or shredded 1 tsp salt 1/4 tsp dried thyme 2 TBS chopped dried porcini mushrooms 1/4 tsp black pepper
Place cornmeal in a slow cooker coated with cooking spray. Gradually add 3 c boiling water, stirring constantly with a whisk until well blended. Stir in cheese and remaining ingredients. Cover with lid; cook on low-heat setting 3 hours or until thick. Stir well before serving.
Yield: 6 servings (serving size = 1/2 cup)
-- Adapted from Cooking Light Slow Cooker Cookbook
Wild rice with almonds, artichokes and grapes (core + 2 WPAs)
2 TBS canola oil, divided 1 c wild rice 1.3 c chicken broth 1 can artichoke bottoms, water-packed, drained and diced ¾ c small, seedless green grapes 2 oz toasted slivered almonds (9 WPAs) salt, pepper to taste
In a large skillet heat 1 TBS of canola oil over medium-high heat. Add rice and toss to coat. Add broth; increase heat and bring to a boil. Reduce heat and simmer for 50 minutes or until rice is cooked through and liquid is gone.
Meanwhile, heat remaining canola oil in a separate skillet over medium high heat. Add artichokes and grapes; saute until hot. Add to rice along with almonds. Season with salt and pepper and stir well.
Caribbean taco salad (core +) Count points for only the tortilla (points will vary by brand). This is an easy and tasty summer meal: 20 minutes from fridge to table.
4 (8" to 10") flour tortillas (points) 1 TBS + 1 tsp canola oil (4 tsp total) 20 oz lean ground turkey 1 (1.25 oz) pkg taco seasoning mix 2 TBS water 2 mangos, chopped (about 2 cups) 3/4 c chopped red bell pepper 3 TBS finely chopped green onion 3 TBS finely chopped fresh cilantro 1 TBS brown sugar (0 WPAs) 1 tsp grated lime peel 2 c firmly packed fresh spinach leaves
Heat oven to 425 F. Invert four 10 oz custard cups onto 15x10x1" baking pan. Brush bottom of cups and one side of each tortilla with oil.
Place tortillas, oil side up, over cups. Bake for 4 to 6 minutes or until lightly browned.
In medium skillet brown turkey until no longer pink. Add taco seasoning mix and water. Cook over low heat 3 to 5 minutes until thoroughly heated.
In medium bowl stir together mango, red pepper, green onion, cilantro, brown sugar and lime peel Place taco shells on serving plates. Divide spinach leaves evenly into shells. Top with cooked turkey and salsa.
Caribbean turkey cutlet casserole (core) 1 lb turkey cutlets 1 c orange juice (2 WPAs spread over 6 servings = 0 WPAs) 1/2 c water 1 (16 oz) jar garlic and lime chunky salsa 2 c uncooked instant brown rice 1 (15 oz) can black beans, rinsed and drained 1 c frozen corn kernels 3 tsp McCormick's Caribbean jerk seasoning, divided 1 (8 oz) can pineapple tidbits, drained 1 TBS fresh cilantro, chopped
Preheat oven to 350*. In a 9 x 13" glass baking dish, stir together orange juice, water, salsa, rice, beans, corn and 2 tsp of the jerk seasoning. Mix well. Place turkey in a single layer over rice mixture; sprinkle cutlets evenly with remaining 1 tsp jerk seasoning. Bake, uncovered, about 50 minutes, or until turkey is cooked through and rice has absorbed most of the liquid and is tender. Top cutlets and rice with pineapple and cilantro.
Serves 6; 5 WPAs per serving for those on Flex.
Crockpot: apricot-glazed turkey and sweet potatoes (core + 1 WPA)
The cooked sweet potatoes are nearly the consistency of mashed potatoes.
6 c cubed, peeled sweet potatoes (about 1.75 lbs) 1 c apricot preserves, divided (I used sugar-free; 3 WPAs) ½ tsp salt, divided 2 bay leaves 2 (¾ lb) turkey tenderloins
Place sweet potatoes, ½ c preserves, and ¼ tsp salt into a slow cooker. Toss well. Add bay leaves. Arrange tenderloins over sweet potatoes; sprinkle with ¼ tsp salt. Spread ½ c preserves over tenderloins. Cover with lid; cook on high for 1 hour. Reduce to low and cook 4 hours (recipe says 7 hours or until turkey and sweet potatoes are tender). Remove tenderloins from slow cooker and slice. Discard bay leaves. Serve turkey with sweet potatoes and sauce.
-- Cooking Light Slow Cooker Cookbook, 2004
Crockpot: Jerk turkey slow cooker soup (core)
HWC note: I doubled the spices and the garlic to give this more flavor. WW suggests adding a Scotch bonnet chile, and using plain diced tomatoes, to give it a true "jerk" flavor.
1/4 tsp ground allspice 1/4 tsp cayenne pepper 1/2 tsp ground ginger 1/2 tsp garlic salt 1/2 tsp black pepper, divided 1 lb skinless boneless turkey breasts, cut in 1" chunks 1 medium garlic clove, minced 1 medium onion, chopped 14.5 oz fire-roasted diced tomatoes with green chilies, undrained 15 oz canned black beans, drained and rinsed 2 c canned chicken broth 1/2 tsp table salt 1 TBS fresh lime juice 2 TBS fresh cilantro, minced
Combine allspice, cayenne, ginger, garlic salt and 1/4 teaspoon of black pepper in a medium bowl. Add turkey and toss to coat; set aside for 15 minutes. Place turkey in a 5-quart slow cooker; add any spices remaining in bowl. Add garlic, onion, tomatoes, beans, broth, salt and remaining 1/4 teaspoon of pepper; stir. Cover and cook on LOW setting for 6 to 7 hours.
Stir in lime juice and cilantro; let sit for 5 minutes for flavors to blend.
Next time, we'll add an extra TBS of hoisin to the meatballs, to give them a bit more "oomph."
2 TBS canola oil One 2" piece ginger, peeled and grated or minced 2 c thinly sliced shiitake mushroom caps 6 c chicken broth 1 lb lean ground chicken or lean ground turkey 2 large egg yolks 1/3 c yellow cornmeal (eyeball it) 2 garlic cloves, finely chopped 3 TBS hoisin sauce (available in the Asian food aisle) (not Core; 2 WPA, spread over entire recipe) 2 tsp lime zest 1/2 tsp coarsely ground pepper 1/2 head Napa cabbage, shredded (about 7 cups) (I used bagged salad shreds) 6 scallions, cut into 3" lengths, then sliced lengthwise 2 c fresh bean sprouts Plain pita chips, such as Stacy's brand (optional - count points if you use them)
In a large soup pot, heat the oil over medium-high heat. Add the ginger, mushrooms and bean sprouts and cook, stirring, for 3 to 4 minutes. Add the broth, cover and bring to a boil.
In a large bowl, using a fork, combine the ground chicken with the egg yolks, cornmeal, garlic, hoisin sauce, lime zest and pepper. Drizzle the chicken mixture with a little oil and roll about 1 tablespoon in your hands, forming a dumpling; repeat with the remaining mixture to make about 30 dumplings. Drop the dumplings into the simmering broth and cook thoroughly, about 10 minutes. Stir the cabbage, scallions, and bean sprouts into the mushroom broth and cook for 3 minutes. Serve the stoup in shallow bowls and top with pita chips, if desired.
-- Adapted from Rachael Ray
New England turkey burgers with the works (Core + cranberry sauce)
Count points only for prepared cranberry sauce. I used canned, which came to 2 WPAs per 1/4 cup. You could easily use only 1/2 cup, spread over 4 burgers, which would be 1 WPA per burger.
2 TBS canola oil, divided 1 McIntosh apple, cored, quartered and finely chopped 1 small onion, finely chopped 2 celery ribs from the heart, finely chopped 1 tsp poultry seasoning Salt and freshly ground pepper 1 1/4 lbs ground turkey breast Flat-leaf parsley, finely chopped (a generous handful) 1 c whole-berry cranberry sauce (canned or homemade) (canned = points) 1 TBS finely grated orange zest 2 scallions, finely chopped
In a nonstick skillet, heat 1 TBS of the canola oil over medium-high heat. Add the apple, onion and celery; season with the poultry seasoning, and salt and pepper to taste. Cook, stirring occasionally, until the onion is tender, 5 to 6 minutes. Transfer to a bowl and let cool for 5 minutes. Wipe the skillet clean and return it to the stove.
Add the turkey and parsley to the apple mixture, season with salt and pepper and combine with a fork; form into four 4-inch patties. in the skillet, heat the remaining TBS of canola oil over medium-high heat. Cook the patties for about 6 minutes on each side, lowering the heat for the last 2 or 3 minutes.
While the burgers cook, mix the cranberry sauce, orange zest and scallions. Top the cooked burgers with lots of cranberry relish.
-- adapted from Everyday with Rachael Ray magazine, 11/06
Penne with turkey meatballs (core) Recipe is posted under "Pasta." Sponsors Tequila turkey fettuccini (core) 1 oz olive oil 1/4 red onion, cut into strips 1/2 TBS minced jalapeno 1 TBS minced garlic 5 z turkey breast, cooked, sliced 1 oz tequila (not Core, but 1 WPA divided by 4 servings = 1/4 point per serving, not worth counting) 4 oz canned FF evaporated milk 1/2 oz fresh lemon juice 1 TBS chopped cilantro leaves 9 oz whole-wheat fettucini, cooked 2 TBS grated FF or soy Parmesan 2 lime wedges, for garnish 2 sprigs cilantro, for garnish 2 TBS diced Roma tomato, for garnish 1 tsp freshly ground black pepper
In saute pan with high heat, add olive oil, onions, and jalapeno and saute until translucent. Add garlic and continue to saute for 2 minutes. Add turkey, lightly mixing ingredients, careful not to break turkey up too much.
Deglaze pan with tequila, pouring around the edge of the saute pan. Add canned milk, lemon juice and cilantro. Toss together, then add pasta, and toss ingredients while adding soy/FF Parmesan cheese.
Nest pasta on plate, pour sauce over pasta. Lay sprigs of cilantro over top, sprinkle tomatoes on top, and crack pepper around the rim of the plate.
1 lb uncooked ground turkey breast 1 TBS canola oil 1/2 c scallions, sliced 2 garlic cloves, minced 1 tsp ground cinnamon 1 tsp ground coriander 1 tsp ground cumin 1 tsp dried oregano 1 tsp dried thyme 1 c salsa, thick-and-chunky style 1.5 medium mangoes, or 1 large, cubed, or 15 oz unsweetened frozen mango chunks 2 c cooked brown rice, kept hot
Cook turkey in a large skillet over medium-high heat until browned, about 5 minutes. Drain off any fat. **IF YOURS COOKED AS FAST AS MINE, ADD THE OIL NOW.
Add oil to skillet and heat over medium-high heat until sizzing. Stir in scallions, garlic, cinnamon, coriander, cumin, oregano, and thyme; cook, stirring, for 2 minutes. Gently stir in salsa and mango and cook til heated through. Serve over brown rice.
Yields about 3/4 c of stew and 1/2 c of rice per serving.
Turkey luau loaf (core) 2 TBS pineapple or orange juice (0 WPAs) 1 TBS soy sauce 2 TBS coarsely chopped onion 1/4 sweet red or green pepper, chopped 4 quarter-size slices fresh ginger 12 oz lean ground turkey 1/2 c rolled oats 1 egg Nonstick cooking spray
Preheat oven to 350*. In a blender, combine the juice, soy sauce, onion, pepper, and ginger. Process on medium speed until the vegetables are finely pureed. Pour into a medium mixing bowl. Add the turkey, oats and egg.
Lightly coat a loaf pan with non-stick cooking spray. Blend everything well with your hands and place in the loaf pan. Bake on the middle shelf of the oven for 45-50 minutes, or until the loaf is brown on top with no trace of pink in the center when you pierce it with a sharp knife.
Let the loaf stand for 5-10 minutes before slicing. Serve hot or cold.
Per serving: 211 calories, 0.4 g fiber, 12.3 g fat
-- Adapted from Healthy Cooking for Two (or Just You), by Frances Price
Turkey tetrazzini (core)
The flour and wine are not core, but total 0 points, spread over the entire recipe.
6 oz uncooked whole-wheat spaghetti 2 tsp canola oil 3 c thinly sliced mushrooms 1/2 c chopped onion 1 tsp minced fresh thyme leaves, or 1/4 tsp dried 1/2 tsp salt 1/2 tsp pepper 3 TBS flour 2 c skim milk 1 c low-sodium chicken broth 1/4 c dry white wine 12 oz boneless, skinless cooked turkey cutlets, cut into bite-sized pieces 2 TBS FF or soy parmesan cheese, grated 2 TBS minced fresh flat-leaf parsley
Preheat oven to 375. Spray shallow 2-qt. casserole or au gratin dish with nonstick cooking spray.
In large pot of boiling water, cook spaghetti 8-10 minutes, until tender. Drain, discarding liquid; set aside.
Meanwhile, in a large nonstick skillet, heat oil; add mushrooms, onion, thyme, salt and pepper. Cook over medium-high heat, stirring frequently, 6-7 minutes, until mushrooms are golden brown.
Stir flour into mushroom mixture; cook, stirring constantly, 1 minute. Continuing to stir, gradually add milk; stir in broth and wine. Bring liquid to a boil. Reduce heat to low; simmer, stirring constantly, 1 minute, until slightly thickened. Add turkey, 1 TBS of the cheese and the cooked spaghetti; toss to combine.
Transfer spaghetti mixture to prepared casserole; sprinkle with parsley and remaining cheese. Bake 20 minutes, until golden brown and bubbling.
--Adapted from Weight Watchers
Turkey with pan blueberry sauce (core)
Store the cooked sauce separate from the turkey, otherwise you will wind up with purple turkey.
1 lb turkey tenderloin ** see note below 1 TBS + 1 tsp olive oil 1/4 c shallots (about 2 medium) 1 TBS fresh chopped thyme 2 c blueberries 3 TBS balsamic vinegar Salt and pepper
Preheat oven to 450*. Place turkey tenderloin in a roasting pan. Drizzle 1 TBS of olive oil over tenderloin; sprinkle with salt and pepper. Roast until turkey is just cooked through and no longer pink in the middle, about 30 minutes. Transfer turkey to a plate and tent with foil to keep warm.
Place a small saucepan over medium heat. Add 1 tsp olive oil; when the pan is hot, add the shallots and thyme. Cook, stirring constantly, until the shallots begin to brown, 30 seconds to 1 minute. Add blueberries, vinegar and 1/4 tsp salt. Continue cooking, until the blueberries burst and release their juices and the mixture becomes thick and syrupy, about 4 minuts. Slice the turkey and serve with the blueberry sauce.
**Turkey tenderloin is an all-white piece that comes from the rib side of the breast. Tenderloins typically weigh between 7 and 14 oz each and can be found with other turkey products in the meat section of most supermarkets. A turkey breast will work just as well.
-- Adapted from Eating Well magazine, August/September 2005