Core/SFT Recipes. Does anyone remember Heather's Recipes?

Heather's Fish Recipes


16-spice seared tuna w/mustard mint sauce (core)

This is just as good with salmon. Store the leftover rub in a ziptop bag, or cut the rub ingredients in half. (We had a lot of rub leftover.)

3 tablespoons ground cinnamon
3 tablespoons ancho chili powder
3 tablespoons pasilla chili powder
3 tablespoons ground cumin
3 tablespoons ground coriander
3 tablespoons ground ginger
1 tablespoon ground cloves
1 tablespoon ground fennel seed
2 tablespoons garlic powder
2 tablespoons onion powder
1 tablespoon allspice
1 teaspoon chile de arbol
3 tablespoons brown sugar
2 tablespoons kosher salt
2 tablespoons coarsely ground black pepper
1 teaspoon cayenne pepper
4 (6-ounce) tuna steaks
2 tablespoons canola oil
Mustard Mint Sauce, recipe follows

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.

Serves 4

-- 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


Broiled salmon burgers (core)
1/2 c FF mayonnaise
1/4 c lemon juice, divided
1 garlic clove, minced
1 c cornmeal
1/4 c FF milk
2 TBS minced shallots
2 TBS Dijon mustard
5 (4 oz) salmon fillets (1" thick)
Cooking spray

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.

Serves 5

-- Adapted from Cooking Light


Broiled salmon with herb mustard glaze (core)

2 garlic cloves
¾ tsp finely chopped fresh rosemary leaves
¾ tsp finely chopped fresh thyme leaves
1 TBS dry white wine (not core, but 0 points)
1 TBS EVOO
2 TBS Dijon mustard
Nonstick olive oil cooking spray
6 (6 to 8 oz) salmon fillets
Salt and pepper
6 lemon wedges

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.

Serves 4

--www.weightwatchers.com


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.

Serves 4

-- Weight Watchers



Ginger-glazed mahi mahi (core + 1 WPA)
3 TBS honey (4 WPAs)
3 TBS soy sauce
3 TBS balsamic vinegar
1 tsp ginger, minced
1 clove garlic, minced
2 tsp olive oil
4 (6 oz) mahi mahi fillets
salt and pepper to taste
2 tsp canola oil

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.

Serves 4

-- 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.

Serves 6

-- 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.

Serves 4

-- 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.

Serves 4

--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.

Serves 4

-- 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.

Serves 4

For those on Flex: 359 cal, 11 g fat per serving

-- Seafood, by Carrie Holcomb (published by Barnes & Noble Books)

Heather's Ground Beef Recipes


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.

-- adapted from www.weightwatchers.com


Beefaroni casserole (core)

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

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

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


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.

Serves 8

-- 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.

Serves 6

-- 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.

Serves 4

-- 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.

Serves 4-6

-- 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.

Serves 4

-- www.kraftkitchens.com




Hamburger, cheddar & macaroni toss (core)

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

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

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

Serves 4 (1 serving = 1.5 c)

-- 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.

Serves 6-12

-- 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.

Serves 6

--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.

Serves 6 (each serving contains 1/2 tsp healthy oil)


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.

Serves 4

-- www.weightwatchers.com


Pasta e fagioli (core)

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.

Serves 6-8

-- 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.

Serves 6

-- 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.

Serves 4-6

--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.

Serves 6

-- 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.

-- www.weightwatchers.com


Tamale pie (core)

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.

-- WW core board

Heather's Lamb Recipes


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.

Serves 4-6

-- 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.

Serves 4

-- adapted from Robyn Webb Cooking Light, APRIL 2003

Heather's Pasta Recipes


Demystifying whole-wheat pastas

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.

Serves 6

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.

Serves 4

-- 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.

Serves 6

-- 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.

Serves 6-8

-- 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.

Serves 4-6

-- Adapted from Giada de Laurentiis


Peppery portabellas with pasta (core)

1 lb portabella mushrooms*
1 lb uncooked whole-wheat pasta
4 tsp olive oil, divided

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.

Serves 6

-- 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.

Serves 3

-- 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.

Serves 4

-- 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.

Serves 4; 1.5 c per serving

-- www.weightwatchers.com


Spaghetti and meatballs (core)

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. Place over whole-wheat pasta and pour heated marinara sauce over pasta and meatballs.

4 meatballs/serving

-- www.weightwatchers.com

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

Serves 6


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.

Serves 4-6

-- Adapted from Sara Moulton

Heather's Round Steak Recipes


A word about cuts of beef

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.

Serves 4

-- 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.

Serves 8 (1 c chili, 1 TBS sour cream, 1 tsp 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.

-- Weight Watchers Slow Good Cookbook


Pacific rim marinated tri-tip (core)

2 lb beef tri-tip (or eye of round roast)
2 green onions, sliced
1/2 c low-sodium soy sauce
1.5 TBS sesame oil (4 WPAs)
1.5 tsp Splenda
1.5 tsp chopped fresh ginger
2 garlic cloves, crushed

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.

Serves 4

-- adapted from www.massrecipes.com




Roast beef with new potatoes & shallots (core)

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.

1 TBS Worcestershire sauce
1 TBS red wine vinegar
2 tsp Tabasco sauce

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

Gremolata Dressing:
1/4 cup vinaigrette
2 TBS chopped fresh parsley
2 tsp grated lemon peel
1/4 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.

Serves 4

-- www.beefitswhatsfordinner.com

Heather's Side Dish Recipes


Baked garlic-cheese grits (core)

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

--www.weightwatchers.com


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.

Serves 4-6

--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)

--Cooking Light


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.

Serves 6

-- 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.

Yield: 6 servings (serving size: 1 cup; 1 tsp healthy oil)

--WW core board


Grilled avocados (core)

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.

Serves 4

-- 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.

Serves 4

-- 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.

Serves 3.

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.

Serves 4

--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.

Serves 4

-- 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.

-- Tyler Florence, www.foodtv.com/


Vinaigrette (core)

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.

Serves 4

--Adapted from In Style magazine, 10/04