Anybody Doing WW Core - Recipe Exchange

[blazedog]

I started WW Core this week and think it's great as it's basically the way I enjoy eating the most - fish, veggies, whole grains, FRUIT (yeah to unlimited).

This morning I had a CORE version of Baked Oatmeal and it was really yummy and satisfying. Topped it with TJ FF Yogurt and some fresh blueberries. I'll post the recipe below.

I'm planning to make the Green Bean, Garbanzo & Feta Salad with FF Feta and also try the Blueberry Corn Muffins (CORE version) which have been circulating.

Oh yes, I LOVE Grace's Cole Slaw made with Splenda -- becomes totally CORE.

Anybody else have some good CORE recipes or suggestions.

Baked Oatmeal Cake

2 cups oatmeal dry
1 1/2 tsp. baking powder
1 cup skim milk
2 eggs or Eggbeater equivalent
1/2 cup unsweetened applesauce
1/4 cup sugar twin brown sugar (couldn't find yet so used plain Splenda
2 mashed bananas
1/4 tsp. cinnamon
1 tsp. vanilla

Mike dry ingredients then mix in wet ingredients.
Pour into 8 x 8 cake pan. Bake 350 for 45 minutes.

[TerriS]

Yay! Thanks for starting this thread!!!

Okay, core recipes...

Chickpea Quinoa Pilaf
I just made this up last week, but turns out it's CORE! Sorry, I don't have it formally, but I think I can get it down...I hope the quantities are right!

1 large can chickpeas (19 oz? the big fat ones)
1 14 oz can diced tomatoes
2 summer squash, diced
2 cloves of garlic, chopped or to taste
1/2 onion, diced
approx 1 tsp each of basil, oregano, thyme or other spices to taste
1/2 cup quinoa, rinsed
1 cup vegetable or chicken broth

In a large saucepan saute the squash, onion and garlic with some Pam. Add the tomatoes and cook for 5 minutes. Add the broth and bring to a boil. Add the chickpeas and quinoa, cover, reduce heat to low, cook for 10-15 minutes until most water is absorbed.

I got about six servings out of this, I think.

My Current Smoothie (CORE)
It's easier to make this for two.

2 cups frozen fruit (berries, peaches, mango, cherries, etc.)
1/3 of a banana
1/3 cup nonfat dry milk powder
approx 1.5 cups Crystal Light (orange sunrise, raspberry lemonade, lemonade, etc)

Put fruit in blender. Add banana and milk powder. Add enough Crystal Light to barely cover. Blend on medium low, stopping to stir occassionally. Add more Crystal Light as mixture appears too thick, 1/4 cup at a time. Blend on increasingly higher speeds until smooth.
(I just eyeball the CL - I've been making these almost daily in some form for 3 years).

Makes 2 servings.

Thank goodness bananas are back!

[TerriS]

And here's my meal plan for the week.

Breakfasts: smoothie and/or 1-point English muffin topped with 1/8 cup egg beaters, canadian bacon & Kraft FF singles cheese (1 point for muffin)

Snacks: jello cups, 94% FF popcorn, string cheese (1 point), veggies with black & refried bean dip, fiber one cereal with carb smart yogurts (1 point for the yogurt)

Lunches: leftovers & fruit

Dinners:
*salsa chicken w/zucchini & avocado
*burgandy pork tenderloin w/carrots, potatoes, etc (will have to count a little of the wine it is cooked in)
*chickpea-quinoa pilaf
*coriander teriyaki flank steak (1 point for sugar in marinade) w/grilled veggies
*breaded dill fish (Moosewood) using all wheat germ for breading & veggies

Dessert: will use 2 points on good old light ice cream. Just tried the new stuff by Skinny Cow - it's darn good!

[blazedog]

Hey Terri

Just got back from the Farmer's Market -- I'll be making the following -- need to find some recipes

Guacamole with cut up veggies to dip
Chicken with Citrus Latino Sauce - 1 point for the lime and orange juice marinade
TOT Lemon Garlic Chicken -- totally CORE
Crustless Spinach Feta Quiche
Candice's Brown Rice & Veggie Casserole -- made with Soy Cheese it's totally Core and delicious -- had it for dinner last night.

I am making the Wasabi Peas from the WW site.

I am also looking forward to watermelon and grapes -- both fruits which used to be small portions

[sarah2397]

I am making the Wasabi Peas from the WW site.

Any way you would want to post the Wasabi Peas recipe?

[HeatherTx]

Is the spinach feta quiche from the boards? I can search for it but just wondered. LOL.

My plan this week includes core beef fajitas (on romaine leaves or corn tortillas), salmon on core creamed spinach, pork tenderloin, "fried" scallops (cornmeal is core and I can use my 2 tsp oil per day to fry them).

Here is the creamed spinach recipe. I will skip the processing step.

Creamed Spinach

Was | POINTS value of 6
Now | POINTS value of 0
Servings | 4
Preparation Time | 8 min
Cooking Time | 7 min
Level of Difficulty | Easy

side dishes | If you've been dodging this fat-laden side dish, it's time to put it back on your plate. We've trimmed it down so you can stay on track without sacrificing this traditional favorite.

Ingredients


10 oz chopped frozen spinach, thawed
1/2 cup fat-free evaporated milk
1 tsp dehydrated onion flakes, or minced onion
1/2 tsp garlic powder
1/8 tsp table salt, or to taste
1/8 tsp black pepper, or to taste


Instructions

In a blender or food processor, combine spinach and evaporated milk; puree until smooth.

Transfer mixture to a medium saucepan and add minced onion and garlic powder. Set pan over medium heat and bring to a simmer. Cook 5 minutes, until thick.

Season to taste with salt and pepper. Yields about 1/2 cup per serving. Note: For those on the Flex Plan, keep in mind that a larger (1 cup) serving will have a POINTS value of 1.

[blazedog]

I haven't made the Wasabi Peas yet -- I love regular Wasabi Peas but those babies are packed with transfatty acids and other not so good stuff. I haven't found my feta/spinach recipe yet but here's a Cheese Quiche from the WW site -- It looks great but I haven't located FF Parmesan cheese or FF Ricotta Cheese yet. I am really liking the TJ shredded soy cheese I got (mix of cheddar, jack and mozzerella -- melted and tasted just fine in my brown rice casserole.

Wasabi Roasted Peas
Core Recipe
Servings |  8
Preparation Time |  7 min
Cooking Time |  200 min
Level of Difficulty |  Easy

These spicy peas are a great fix for snack attacks. If you’re feeling adventurous, turn up the heat by adding 1 to 2 more teaspoons of wasabi powder.


Ingredients

2 serving cooking spray (5 one-second sprays per serving)
3 pound frozen green peas, thawed under hot water and drained
4 Tbsp rice wine vinegar
8 tsp wasabi powder, or to taste
2 tsp Dijon mustard

Instructions

Preheat oven to 225ºF. Coat two large baking sheets with cooking spray.


Transfer peas to prepared baking sheets and bake 3 hours, or until dry, shaking pans every 30 minutes to promote even cooking.

Meanwhile, in a large bowl, whisk together vinegar, wasabi powder and mustard. When peas have roasted, add them to wasabi mixture and toss to coat. Return peas to baking sheet and bake until coating is dry, about 20 minutes more. Yields about 1/2 cup per serving. (Note: To keep peas crisp, store in an airtight container or zip-top plastic bag for 3 days. To re-crisp already cooked peas that have gone soft, cook on a baking sheet for 10 minutes at 250ºF.)

Five Cheese Spinach Quiche



Core Recipe
Servings |  6
Preparation Time |  20 min
Cooking Time |  35 min
Level of Difficulty |  Easy

This crustless quiche is loaded with the intense flavor of five cheeses. Packed with spinach, it’ll really satisfy.

Ingredients

1 serving cooking spray (5 one-second sprays per serving)
1 cup onion(s), yellow, sliced
10 oz chopped frozen spinach, thawed and well-drained
1 cup fat-free ricotta cheese
3/4 cup Kraft Free Shredded Cheddar Cheese, or other brand
2 slice Borden Fat Free Singles American Cheese, or other brand, torn
3 large egg(s), lightly beaten
1 tsp Dijon mustard
1 tsp dried oregano
1/2 tsp table salt
1/4 tsp black pepper
1/4 cup fat-free bleu cheese dressing
1/4 cup Kraft Non-Fat Grated Cheese Topping, or other fat-free parmesan cheese

Instructions

Preheat oven to 375ºF. Coat a 9-inch nonstick pie pan with cooking spray.


Coat a large nonstick skillet with cooking spray and set pan over medium-high heat. Add onion and sauté until soft and golden, about 5 minutes.


Transfer onions to a large bowl and add spinach, ricotta, cheddar cheese, American cheese, salad dressing, eggs, mustard, oregano, salt and black pepper. Mix until well blended. Spoon mixture into prepared pan and smooth top with back of a spoon. Sprinkle with grated topping.


Bake until a knife inserted near center comes out clean, about 30 minutes. Let stand 10 minutes before slicing into 6 pieces.

[sarah2397]

Thanks Blazedog!

[Mamasue]

What is the core program? I started on my own doing the WW last month using the point system. Is this a program that is similar to low carb? Can you direct me to where I can read about it. The WW web site does not explain unless you are a online participant.

Thanks

[blazedog]

Mama -- There are certain foods that are "Core". Basically all lean meats, legumes, fruits, veggies, certain grains. You can eat your fill of these foods -- not to the point of being stuffed but in touch with your satiation.

Certain foods -- brown rice, whole wheat pasta and potatoes can only be eaten once a day (also ground beef or turkey) -- but again, not limited to a WW serving but not eating to the point of being stuffed.

Part of the concept is being in your comfort zone - eat when you're hungry and stop before you feel uncomfortably full.

You get 35 points to use if you eat foods which aren't CORE -- For example bread is not a CORE food so you would have to use its points value if you want a sandwich. If you cook and know the ingredients, you can just use the points value of the non Core foods but if you eat out, you need to use the standard points for a dish.

It's not difficult but I've just scratched the surface. I have a list of CORE foods which I could email if you are interested.

The premise is really that if you eat lean non-processed foods which are NOT calorically dense, you will lose weight and be healthy -- for example, the difference between 100 calories of OREO cookies and 100 calories of watermelon.

I think a lot of WW members were misusing the FLEX points since you weren't required to use them for nutritionally sound foods. When I lost a lot of weight on WW, you had to eat a certain number of servings of fruits, veggies, fish etc. and your optional calories (think that is what they were called back then) really were only used to "purchase" treats or condiments for foods that weren't on the program as opposed to being able to not eat fruit/milk and then use the points for chocolate.

Hope this brief synopsis helps.

[blazedog]

I haven't tried this yet but I can't wait.

Blueberry Corn Muffins (CORE)

1 cup uncooked cornmeal
1/4 cup SPLENDA
1 tsp baking powder
1/2 tsp baking soda
1/4 tsp table salt
1 item egg
4 Tbsp unsweetened applesauce
1 cup fat-free skim milk
1 Tbsp canola oil
1 1/2 cup blueberries
Instructions
Mix dry and wet ingredients separately. Combine, and fold in blueberries. Bake in muffin tins (sprayed with cooking spray) at 400 degrees until lightly brown on top (about 15 minutes

[Mamasue]

Thanks blazedog! Right now I think I will stick to what I am doing since it seems to be working. Would love to hear how the blueberry corn muffins work out though! Does the recipe have a serving of 12?

[emilyn]

I made the blueberry corn muffins last night, I got 12 from it. They were ok. The blueberries all rose to the top. The batter was really runny. As an all core food it's probably pretty good but it's not like a really good muffin. I don't know, not really describing it well I guess.

I also made a variation of baked oatmeal over the weekend. It's one that was posted on the board a while ago. I used brown sugar so it would be a point for each serving. I used fresh blueberries instead of any dried fruit. I thought it was really good and it stays with you a while. I'll probably try the one posted by blazedog at the top of this thread next.

I made a mexican chicken salad posted on the weight watchers board but I haven't tried it yet.

[TerriS]

Here's what we had for dinner last night. You can make it Core by using fat free cheese...I used the real stuff and just counted a point for it...barely used a pinch of it. I also added about 1/4 a chopped avocado as a garnish, and cooked some diced zucchini and onion with it in the pan and served it on top of that with some brown rice. Let's see, I also just used the chopped green chiles that come in a can and left out the olives. Gee, this is like an epicurious review! What really works with this recipe is the coating the chicken with the taco seasoning, cooking it in the pan and then finishing in the oven. Really really good.

Salsa Chicken

Personalize this recipe by using your favorite tomato-based salsa. Or try a fruit salsa such as peach, cranberry, or pineapple. Serve over white rice.

1 pound skinless, boneless chicken breasts, cut into bite-sized pieces
2 teaspoons taco seasoning
Cooking spray
2/3 cup bottled salsa
2/3 cup (about 2 1/2 ounces) shredded reduced-fat cheddar cheese
1 (4-ounce) can whole green chiles, drained and thinly sliced
1/4 cup fat-free sour cream
2 tablespoons sliced ripe olives

Preheat oven to 475°.
Combine chicken and seasoning in a medium bowl, tossing to coat. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add chicken; cook for 4 minutes or until browned, stirring occasionally. Arrange chicken in an 8-inch square baking dish coated with cooking spray; top with salsa, cheese, and chiles. Bake at 475° for 8 minutes or until chicken is done and cheese is melted. Top each serving with 1 tablespoon sour cream and 1 1/2 teaspoons olives.

Yield: 4 servings

CALORIES 207 (15% from fat); FAT 3.5g (satfat 1.4g, monofat 1.1g, polyfat 0.5g); PROTEIN 33.4g; CARBOHYDRATE 9.5g; FIBER 2.1g; CHOLESTEROL 71mg; IRON 1.5mg; SODIUM 587mg; CALCIUM 130mg;

[blazedog]

Avoid the Wasabi Peas -- YUCK I can't imagine anybody preferring them to Edamame beans which I just keep in my fridge now as a snack.

The Wasabi Peas reminded me of some of the ersatz WW creations when I first started the program and bread was the only carb allowed.

[kwormann]

Ive been hearing about a new cookbook that goes with the new program....anyone have it???

[blazedog]

I've been going through some CL recipes with CORE in mind and these look wonderful and totally CORE I think Roasted Corn, Black Bean, and Mango Salad

From Cooking Light


Browning corn in a skillet gives it a nutty, caramelized flavor that contrasts with the tartness of the mango. But brown it good--corn likes it that way.

1  tablespoon vegetable oil
2  garlic cloves, minced
3  cups fresh corn kernels (about 6 ears)
2  cups diced peeled ripe mango (about 2 pounds)
1  cup chopped red onion
1  cup chopped red bell pepper
1/3  cup fresh lime juice
3  tablespoons chopped fresh cilantro
1/2  teaspoon salt
1/2  teaspoon ground cumin
1  drained canned chipotle chile in adobo sauce, chopped
2  (15-ounce) cans black beans, rinsed and drained
8  cups gourmet salad greens

Heat oil in a large nonstick skillet over medium-high heat. Add garlic; cook 30 seconds. Stir in corn; cook 8 minutes or until browned, stirring occasionally. Place corn mixture in a large bowl. Add mango and remaining ingredients except greens; stir well. Arrange 1 cup greens on each of 8 plates. Spoon 1 cup corn mixture over greens.

Yield: 8 servings

NUTRITION PER SERVING
CALORIES 204 (15% from fat); FAT 3.3g (sat  0.6g,  mono 0.8g,  poly 1.5g); PROTEIN 9.2g;  CARB 39g;  FIBER 6.9g;  CHOL 0.0mg;  IRON 2.8mg;  SODIUM 315mg;  CALC 56mg; 

Cooking Light, JULY 2000

Couscous with Corn and Black Beans

From Cooking Light


1 1/2  cups water
1  cup uncooked couscous
1/2  cup chopped fresh parsley
1  (15-ounce) can black beans, rinsed and drained
1  (10-ounce) package frozen whole-kernel corn, thawed and drained
3  tablespoons orange juice
1  teaspoon grated lemon rind
3  tablespoons fresh lemon juice
2  tablespoons olive oil
1/4  teaspoon salt
1/4  teaspoon ground cumin
1/8  teaspoon coarsely ground pepper

Bring water to a boil in a medium saucepan, and stir in couscous. Remove from heat; cover and let stand 5 minutes. Fluff with a fork.

Combine couscous, parsley, beans, and corn in a large bowl; toss. Combine orange juice and the next 6 ingredients (orange juice through pepper); stir. Add to couscous mixture; toss well.

Yield: 4 servings (serving size: 1 1/4 cups)

NUTRITION PER SERVING
CALORIES 332 (21% from fat); FAT 7.6g (sat  1g,  mono 5g,  poly 0.8g); PROTEIN 12.4g;  CARB 58g;  FIBER 6g;  CHOL 0.0mg;  IRON 2.8mg;  SODIUM 321mg;  CALC 32mg; 

Cooking Light, NOVEMBER 1995

Curried Chickpeas and Black Beans

From Cooking Light


2  teaspoons vegetable oil
1  cup chopped onion
1  tablespoon minced peeled gingerroot
2  teaspoons curry powder
1  (14.5-ounce) can diced tomatoes, undrained
1/8  teaspoon salt
1  (15-ounce) can black beans, rinsed and drained
1  (15-ounce) can chickpeas (garbanzo beans), rinsed and drained
1/3  cup chopped fresh parsley
1  tablespoon lemon juice

Heat oil in a large nonstick skillet over medium heat. Add onion and gingerroot; sauté 3 minutes or until tender. Stir in curry powder; cook an additional minute. Add tomatoes; cook 1 minute or until mixture is slightly thickened, stirring occasionally. Add salt, black beans, and chickpeas; stir well. Cover, reduce heat, and simmer 5 minutes. Remove from heat; stir in fresh parsley and lemon juice. Serve warm.

Yield: 4 main-dish servings (serving size: 1 cup)

NUTRITION PER SERVING
CALORIES 258 (17% from fat); FAT 4.9g (sat  0.8g,  mono 1.3g,  poly 2.2g); PROTEIN 13.3g;  CARB 43.2g;  FIBER 7.1g;  CHOL 0.0mg;  IRON 4.6mg;  SODIUM 552mg;  CALC 100mg; 

Cooking Light, JANUARY 1995

[Catew]

Our good friend, the La Bamba casserole is core as well (just use lean turkey and ff cheese or count the cheese points). And remember that ff sour cream and avocadoes are core as well! I served it with brown rice, salsa verde, and steamed broccoli. You get 6 servings too, and it freezes well for lunches or emergency dinners.

(it's on here about 110 times, but I'll post it anyway).

La Bamba Casserole

1 (5.25-ounce) can whole green chiles, drained
Cooking spray
1 pound ground turkey breast
1 cup chopped onion
2 teaspoons chili powder
1/2 teaspoon ground cumin
1/4 teaspoon salt
2 garlic cloves, minced
1 (10-ounce) can diced tomatoes and green chiles, undrained
2 cups frozen whole-kernel corn, thawed
1 (16-ounce) can fat-free refried beans
1 1/2 cups (6 ounces) shredded cheddar cheese
1 cup chopped tomato
1/2 cup chopped green onions

Preheat oven to 375°.
Cut green chiles in half lengthwise. Arrange chiles in a single layer in an 8-inch square baking dish coated with cooking spray.

Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add turkey, onion, chili powder, cumin, salt, and garlic; sauté 5 minutes, stirring to crumble. Add diced tomatoes; cook 5 minutes or until liquid evaporates.

Spoon turkey mixture over chiles. Top with corn. Carefully spread beans over corn. Sprinkle cheese over beans. Bake at 375° for 30 minutes. Let stand 5 minutes; top with chopped tomato and green onions.

Yield: 6 servings (serving size: 1 1/3 cups)

CALORIES 344 (28% from fat); FAT 10.7g (satfat 6.3g, monofat 2.9g, polyfat 0.8g); PROTEIN 32.2g; CARBOHYDRATE 30.7g; FIBER 7.4g; CHOLESTEROL 77mg; IRON 3.2mg; SODIUM 902mg; CALCIUM 269mg;
Cooking Light, OCTOBER 2002

[blazedog]

I made this last winter and it was superb and it's totally CORE. Yeah

Bree's Lentil Tomato Soup

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

1. Heat olive oil in a large Dutch oven over medium-high heat. Add onion; saute for 3 minutes or until tender. Add the turmeric and the next 6 ingredients (turmeric through garlic); saute for 1 minute. Add water and next 4 ingredients (water through diced tomatoes); bring to boil. Reduce heat; simmer 1 hour.

2. Reserve 2 cups lentil mixture. Place half of remaining mixture in blender; process until smooth. Pour pureed soup into a large bowl. Repeat procedure with other half of remaining mixture. Stir in reserved 2 cups lentil mixture. Garnish with chopped tomatoes and a cilantro sprig if desired. Yield: 11 servings (serving size: 1 cup)

CALORIES 186 (9% from fat); FAT 1.9g (sat 0.3g, mono 1.0g; poly 0.4g); PROTEIN 14.1g; CARB 29.8g; FIBER 13.9g; CHOL 0mg; IRON 4.4mg; SODIUM 412mg; CALC 54mg

[Mlasley]

I have the new Turnaround cookbook which has all CORE recipes. So far I've made the mushroom beef barley soup (excellent), turkey cutlets with roasted red pepper and mozarella, and succotash (really good). I think it is worth it. Of course, I am an avid cookbook fiend.

[kwormann]

Do you know, do you have to buy it at a meeting?

[blazedog]

Regarding the cookbook, yes although I've been told it's already being sold on EBAY. I believe the expanded Core Food List is also a purchase rather than a freebie.

[slknight]

I'll have to double-check the core foods list, but I think the favorite chicken and barley is core, isn't it? Or it might be with a bit of tweaking.

Smothered Barley with Chicken

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

Combine the first 7 ingredients in a small bowl, and rub chicken with half of spice mixture.

Heat oil in a large nonstick skillet coated with cooking spray over medium-high heat. Add chicken; cook 1 minute on each side or until chicken is browned. Remove the chicken from the skillet.

Recoat skillet with cooking spray; add chopped onion, bell pepper, and soy sauce. Cook over medium-high heat 3 minutes or until vegetables are lightly browned. Add broth, barley, tomatoes, and remaining spice mixture, and stir well. Add chicken to skillet, nestling into vegetable mixture. Bring to a boil; cover, reduce heat, and simmer 55 minutes or until chicken is done. Let stand 15 minutes. Sprinkle with green onions.

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

[KLynn]

Thanks for starting this thread, blazedog!

I am planning on making this tonight, with a combo of regular and FF Feta (counting a point for the feta), and cutting back on the oil.

MEDITERRANEAN COUSCOUS SALAD

1-1/2 cups water
1/4 teaspoon black pepper
1 cup plain couscous
1/4 cup lemon juice
3 tablespoons olive oil
2 large tomatoes, seeded and chopped
1 medium zucchini, halved and sliced very thinly
1/2 cup loosely packed shredded fresh basil leaves
1/3 cup sliced green onions
3/4 cup crumbled feta cheese


In medium saucepan, bring water and pepper just to a boil. Stir in couscous; cover. Remove from heat; let stand 5 minutes. Fluff couscous with a fork; cool, uncovered 10 minutes.
In large bowl, combine couscous, lemon juice and olive oil. Add tomatoes, zucchini, basil and green onions. Chill 4 hours or overnight. Stir in cheese before serving. Serve on lettuce leaves or as a filling for pita bread.

Source: CLBB, Posted by Canice

[blazedog]

[QUOTE]Originally posted by slknight
[B]I'll have to double-check the core foods list, but I think the favorite chicken and barley is core, isn't it? Or it might be with a bit of tweaking.

Great minds think alike Totally CORE. I had just dug out my East Africa Braised Chicken which I love but don't tend to make as often since it was a high points entree. I love the raisins (hate dates) so I think I'll just count the points for raisins and wine. Couscous is Core -- yeah.

With Core, I am so filling up with my favorite Core foods, that I am not using my points plus I do 45 minutes on the Stairmaster each morning so I have about 3 points a day for that

Love CORE -- I had been plateauing for SO LONG and I am down 3 pounds since Sunday eating so much wonderful food


East African Braised Chicken

From Cooking Light
Braising in a highly spiced aromatic liquid yields an exceptionally flavorful and tender result. Serve this adaptation of an East African dish with a bowl of plain low-fat yogurt and flatbreads or couscous.

2  chicken breast halves (about 3/4 pound), skinned
2  chicken thighs (about 1/2 pound), skinned
2  chicken drumsticks (about 1/2 pound), skinned
1/2  teaspoon salt
1/2  teaspoon black pepper
1  tablespoon olive oil
3  cups vertically sliced onion
1  tablespoon chopped peeled fresh ginger
1  teaspoon curry powder
1/2  teaspoon ground cinnamon
1/2  teaspoon ground cardamom
1/4  teaspoon ground red pepper
2  large garlic cloves, thinly sliced
1/2  cup fat-free, less-sodium chicken broth
1/2  cup dry white wine
3  tablespoons chopped pitted dates
3  tablespoons golden raisins

Preheat oven to 350°.

Sprinkle chicken with salt and black pepper. Heat oil in a Dutch oven over medium-high heat. Add chicken; cook 4 minutes on each side or until golden brown. Remove the chicken from pan.

Add the onion to pan; reduce heat to medium-low, and cook for 10 minutes, stirring frequently. Add the ginger and next 5 ingredients (ginger through garlic); cook for 1 minute. Stir in chicken, broth, and the remaining ingredients, and bring to a boil. Cover and bake at 350° for 1 hour.

Yield: 4 servings (serving size: 3 ounces chicken and about 1/4 cup sauce)

NUTRITION PER SERVING
CALORIES 279 (29% from fat); FAT 8.9g (sat  2g,  mono 4.4g,  poly 1.6g); PROTEIN 28.1g;  CARB 21.9g;  FIBER 3g;  CHOL 79mg;  IRON 2mg;  SODIUM 423mg;  CALC 48mg; 

Cooking Light, OCTOBER 2001

[TerriS]

That chicken and barley recipe looks great, thanks!

A word of caution about couscous...part of me thinks it is a mistake that it is on the core list...it is not always considered a whole grain. Check the labels! Sometimes it is basically just small pasta!

[blazedog]

Teri -- Couscous is pasta -- it's not a grain. I only use whole wheat couscous anyway I'm not worried about couscous portion control -- my trigger would probably be whole wheat pasta

[Molli526]

Originally posted by Mlasley
I have the new Turnaround cookbook which has all CORE recipes. So far I've made the mushroom beef barley soup (excellent), turkey cutlets with roasted red pepper and mozarella, and succotash (really good). I think it is worth it. Of course, I am an avid cookbook fiend.

They don't have it yet at my meeting I asked Tuesday and they said it is on its way though

[mbeth]

This is a very interesting thread!! I'm not doing WW now, since I'm pregnant, but CORE sounds like exactly what I like to eat--whole grains, beans, veggies, and yummy avacado. I'm definitely going to look into this when I'm breastfeeding!

Catew--I'm making the La Bamba casserole tonight! (with regular cheese) and serving with brown rice, as you suggested. Thanks for posting it!

[KLynn]

I am also making up a batch of these tomatoes to serve with polenta, and later with WW pasta.


Tomatoes Roasted with Rosemary and Lemon

Cooking Light June 2004

Proof that simple foods are often best, this colorful multipurpose combination of tomatoes, herbs, and lemon smells almost as good as it tastes. To serve over pasta, cook 12 ounces dried pasta; drain and return pasta to pan. Stir in 3 cups of the roasted tomatoes; cook over low heat until liquid thickens. Serve with grated Parmesan cheese.

1/4 cup chopped fresh flat-leaf parsley
1 tablespoon chopped fresh rosemary
1 tablespoon extravirgin olive oil
2 teaspoons grated lemon rind
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
4 pounds plum tomatoes, quartered lengthwise
3 garlic cloves, minced

Preheat oven to 400°

Place all ingredients in a large bowl, and toss well to combine. Place tomato mixture in a 13 x 9-inch baking dish. Bake at 400° for 30 minutes, stirring every 10 minutes. Remove mixture from oven.

Preheat broiler.

Broil tomatoes for 10 minutes or until they begin to brown. Remove from oven; stir gently to combine.

Note: Place chilled tomatoes in heavy-duty zip-top plastic bags; freeze for up to 3 months.

Yield: 10 servings (serving size: 1/2 cup)

NUTRITION PER SERVING
CALORIES 53 (34% from fat); FAT 2g (sat 0.3g, mono 1.1g, poly 0.4g); PROTEIN 1.7g; CARB 9g; FIBER 2.2g; CHOL 0.0mg; IRON 1mg; SODIUM 134mg; CALC 15mg;