MzEllen Cooks (sometimes)

Chicken Roll- Up with Spinach and Sundried Tomato

2011-04-23T11:58:00.000-07:00

* Exported from MasterCook *

Chicken Roll- Up with Spinach and Sundried Tomato

Recipe By :
Serving Size : 4 Preparation Time :0:10
Categories : 5 points plus chicken breast
Gluten Free High Protein
Low GI lunch
niacin Vision

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 cups spinach leaf -- (2 ounces)
1/4 cup finely chopped onion
2 teaspoons olive oil -- divided
1 teaspoon minced garlic
1/3 teaspoon red pepper flakes
1 tablespoon water
1/4 cup grated parmesan cheese -- (1 ounce)
2 tablespoons sun-dried tomatoes, oil-packed -- chopped
1 pound chicken breasts, no skin, no bone, R-T-C -- trimmed and pounded thin into 4 cutlets
1/2 cup low sodium chicken broth

Place the spinach in a large nonstick skillet with the washing water clinging to the leaves or a tablespoon or two of water if dried. Cover and cook for 2 minutes, tossing occasionally, or until wilted. Drain and press firmly with the back of a spoon or squeeze to remove excess moisture. There should be 1/2 cup spinach. Wipe out the skillet.

Meanwhile, in a medium nonstick skillet, combine the onion, 1 teaspoon oil, garlic, red-pepper flakes, and 1 tablespoon water. Turn the heat to medium. Cook for about 2 minutes, or until the onion sizzles. Reduce the heat to low. Cover and cook, stirring once, for about 3 minutes, or until softened. In a small bowl, combine the onion mixture, cheese, and spinach. Stir to mix. Set aside.

Sprinkle the tomatoes evenly on the smooth side of the cutlets.

Divide the spinach mixture among the cutlets. Spread to the edges of 3 sides, leaving about 1" at the narrow tip free of spinach mixture. Loosely roll up the chicken, ending with the narrow tip, and secure with wooden picks.

Add the remaining 1 teaspoon oil to the large skillet and set over medium heat. Place the chicken in the pan. Cook, turning, for about 10 minutes, or until golden brown on all sides. Add the broth or wine, cover, and cook over low heat for about 7 minutes. Uncover and transfer chicken to a serving platter. Cover with foil to keep warm.

Boil the skillet juices for about 5 minutes, or until reduced to a glaze. Diagonally slice the chicken into 1"-thick pieces. Drizzle with pan juices and serve.

Description:
"Moist chicken cutlets stuffed with sauteed spinach, garlic, Parmesan and sundried tomatoes. Try it with arugula, chard, or baby kale in lieu of spinach."
Source:
"Beat the Clock Chicken"
Start to Finish Time:
"0:40"
T(cook time):
"0:30"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 198 Calories; 7g Fat (33.5% calories from fat); 29g Protein; 3g Carbohydrate; 1g Dietary Fiber; 73mg Cholesterol; 240mg Sodium. Exchanges: 0 Grain(Starch); 4 Lean Meat; 1/2 Vegetable; 1/2 Fat.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0

Grilled Chicken with Salsa

2011-04-23T11:11:00.000-07:00

* Exported from MasterCook *

Grilled Chicken with Salsa

Recipe By :
Serving Size : 4 Preparation Time :0:08
Categories : 5 points plus b12
chicken breast flat belly
MUFA tex-mex
vatimin c vegetable serving

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
3 tablespoons lemon juice
2 tablespoons lime juice
1 tablespoon flaxseed, ground -- (34)
8 ounces tomato sauce -- no sugar added
8 portion tang, sugar free mix -- with a little water
1 1/2 cloves garlic -- minced (4863)
1 teaspoon dried italian seasoning
1 teaspoon tabasco sauce -- (1)
1 pound chicken breasts, no skin, no bone, R-T-C -- (-9)
3/4 cup salsa, Pace, lime & garlic chunky

Grate the zest of the lemon and lime into a resealable bag. Squeeze the juice from both fruits into the bag and throw out the pulp and the seeds.

Mix in everything else except the chicken and chunky salsa.

Drop in the chicken, reseal the bag, and refrigerate for a few hours.

Grill the chicken, turning and basting with marinade a few times, for 10 to 15 minutes, or until the center is no longer pink. Serve with the salsa.

Source:
"Beat the Clock Chicken"
Start to Finish Time:
"3:23"
T(cook time):
"0:15"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 196 Calories; 4g Fat (16.9% calories from fat); 27g Protein; 16g Carbohydrate; 3g Dietary Fiber; 69mg Cholesterol; 729mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 0 Fat.

NOTES : Note: original recipe called for whole lemon, whole lime, concentrated orange juice. Add a little water to the marinade to account for the powder tang

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0

Grilled Chicken with Blueberry Salsa

2011-04-23T10:20:00.000-07:00

* Exported from MasterCook *

Grilled Chicken with Blueberry Salsa

Recipe By :
Serving Size : 4 Preparation Time :0:05
Categories : chicken breast flat belly
lunch MUFA
vegetable serving

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
SALSA:
1 cup blueberries -- (-16)
1 yellow pepper -- chopped (128)
1 small red onion -- minced (374)
2 tablespoons Polaner all-fruit, blueberry -- (add water to make 1/4 cup)
1/4 cup almond milk, blue diamond, unsweetened, original
1/4 teaspoon salt
CHICKEN AND MARINADE:
1/4 cup lime juice
2 tablespoons extra virgin olive oil -- (1137)
2 shallots -- minced (20)
1/4 teaspoon freshly ground black pepper
1 pound chicken breasts, no skin, no bone, R-T-C -- (-9)

To make the salsa: In a medium bowl, combine the blueberries, pepper, onion, all-fruit, basil, and salt. Cover and refrigerate for at least 2 hours.

To make the chicken and marinade: In a medium bowl, whisk together the lime juice, oil, shallots, and pepper. Add the chicken, turning to coat. Cover and refrigerate for up to 3 hours.

Coat the unheated grill rack with cooking spray. Preheat the grill.

Place the chicken on the rack and grill for 10 minutes, or until a thermometer inserted in the thickest portion registers 160°F and the juices run clear. Serve with the salsa.

Description:
"Lime-infused grilled chicken is served with a fresh summer salsa of bluberries, yellow pepper, red onion, and basil. Let the ingredients do the work as they marinate in the refrigerator and create effortless flavor."
Source:
"Beat the Clock Chicken"
Start to Finish Time:
"2:15"
T(cook time):
"0:10"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 263 Calories; 10g Fat (34.3% calories from fat); 27g Protein; 17g Carbohydrate; 4g Dietary Fiber; 69mg Cholesterol; 209mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 1 Vegetable; 1/2 Fruit; 1 1/2 Fat.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0

Chicken-Olive Sauté

2011-04-23T09:02:00.000-07:00

* Exported from MasterCook *

Chicken-Olive Sauté

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : 6 point meals chicken breast
flat belly lunch
MUFA olives

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 Tbsp olive oil
1 lg onion -- coarsely chopped
3 teaspoons minced garlic -- minced
1 tsp chopped fresh rosemary -- crumbled
1 lb chicken breast, no skin, no bone, R-T-C -- cut into 1" cubes
1/4 tsp freshly ground black pepper
1 1/3 cups pitted black olive -- KALAMATA, sliced, MUFA
1 1/2 cups cherry tomato -- halved

Warm oil in large nonstick skillet over medium-high heat. Add onion, garlic, and rosemary and cook, stirring often, until tender and just starting to brown, 3 to 4 minutes.

Add chicken, sprinkle with pepper, and stir. Cook, turning often, until no longer pink, 5 to 7 minutes. Add olives. Cook and stir 1 minute until heated and fragrant. Stir in tomatoes. Reduce heat to medium-low, cover, and cook 4 to 5 minutes longer, until tomatoes are heated and juicy. Serve over rice or couscous, if desired.

Description:
"Olives, tomatoes, and fresh herbs make this tummy-flattening dish a winner."
Start to Finish Time:
"0:30"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 242 Calories; 11g Fat (42.0% calories from fat); 26g Protein; 9g Carbohydrate; 3g Dietary Fiber; 69mg Cholesterol; 460mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1 1/2 Fat.

NOTES : note:

Nutr. Assoc. : 0 0 0 0 0 0 0 0

Low Carb Eggnog

2009-12-26T15:56:00.000-08:00

* Exported from MasterCook *

Eggnog, single serving

Recipe By : Ellen
Serving Size : 0 Preparation Time :0:00
Categories : beverages Dairy servings

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/4 cup heavy cream
3/4 cup almond milk, Almond Breeze, original flavor, unsweetened
2 egg yolk
2 teaspoons vanilla
2 tablespoons splenda, bulk
2 tablespoons rum

can add a little bit of sugar free, fat free instant pudding mix, try vanilla, cheesecake or lemon flavored for thickening, flavor and sweetener.

beat egg yolks and add the rest of ingredients except rum

heat slowly, stirring constantly (unless you want scrambled eggs in the bottom of your milk)

when ready to serve, add "adult beverage" of choice.

- - - - - - - - - - -

Per Serving (excluding unknown items): 443 Calories; 35g Fat (84.8% calories from fat); 8g Protein; 6g Carbohydrate; 1g Dietary Fiber; 507mg Cholesterol; 172mg Sodium. Exchanges: 1/2 Lean Meat; 1/2 Non-Fat Milk; 6 Fat.

Low Carb Hot Cocoa

2009-12-12T13:04:00.000-08:00

* Exported from MasterCook *

Low Carb Hot Cocoa

Recipe By :
Serving Size : 0 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/4 cup heavy cream
3/4 cup almond milk, Almond Breeze, original flavor, unsweetened
1 tablespoon cocoa powder
3 packages splenda packet
1 teaspoon vanilla
1 tablespoon egg protein (harvest health)

In a small pan, whisk together all ingredients and heat until warm.

Description:
"This makes a meal in a mug for "breakfast on the go". The high fat and protein counts make it stick with you for a while."
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 320 Calories; 25g Fat (69.2% calories from fat); 15g Protein; 10g Carbohydrate; 3g Dietary Fiber; 82mg Cholesterol; 344mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2 Non-Fat Milk; 4 1/2 Fat.

Nutr. Assoc. : 0 0 0 0 0 0

Tex-Mex Meatloaf

2008-08-15T20:18:00.000-07:00

* Exported from MasterCook *

Tex-Mex Meatloaf - 4 points, core

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : - 5 ingredients or less - low carb
- wheat free 4 Point meals
ground beef Mexican

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 1/2 pounds 96% lean ground beef (3 points per 4 ounce)
1/2 cup salsa, Desert Pepper Trading Company - salsa divino mild
1 egg -- lightly beaten
1 teaspoon chili powder
1 teaspoon dried oregano
3/4 teaspoon ground cumin
3/4 teaspoon salt
1 cup nonfat cheddar cheese

Preheat oven to 350*. Spray a 4x8 inch loaf pan with canola oil nonstick spray. Combine the beef, 1/4 cup of the salas, the egg white, chili powder, oregano, cumin and salt in a large bowl, mixing just until blended.

Transfer half the mixture to the baking pan. Top with the cheese, leaving a 1/2 inch border along the edge. Spoon the ramining mixture over the cheese. Spread the top with the remaining 1/4 cup of salsa.

Bake until an instant read thermometer inserted into the center of the loaf registers 160 f, 65-70 minutes. Let stand about 5 minutes before slicing.

- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 191 Calories; 5g Fat (26.6% calories from fat); 32g Protein; 1g Carbohydrate; trace Dietary Fiber; 100mg Cholesterol; 477mg Sodium. Exchanges: 0 Grain(Starch); 1 Lean Meat; 0 Fat.

Nutr. Assoc. : 0 0 0 0 0 0 0 0

Mexican-Spiced Pork Tenderloins

2008-08-15T13:24:00.000-07:00

* Exported from MasterCook *

Mexican-Spiced Pork Tenderloins - 3 points - core

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : - 5 ingredients or less - dairy AND wheat free
- dairy free - low carb
- wheat free Core
pork pork tenderloin

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 1/2 pounds pork tenderloin, R-T-C
1 teaspoon ground cumin
1 teaspoon chili powder
1/2 teaspoon dried oregano
1/4 teaspoon garlic powder
1/4 teaspoon salt
1/4 teaspoon black pepper
1/8 teaspoon ground red pepper
vegetable cooking spray

Trim fat from tenderloins. Combine cumin and next 6 ingredients. Rub spice mixture evenly over tenderloins. Place tenderloins on a rack in a roasting pan coated with cooking spray. Insert meat thermometer into the thickest part of tenderloin, if desired. Bake at 375* for 45 minutes or until meat thermometer registers 160*.

Transfer tenderloins to a serving platter. Let stand 10 minutes; slice diagonally across grain into thin slices.

- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 147 Calories; 4g Fat (27.4% calories from fat); 25g Protein; 1g Carbohydrate; trace Dietary Fiber; 59mg Cholesterol; 152mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 0 Fat.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0

Margarita Chicken

2008-08-15T13:01:00.000-07:00

* Exported from MasterCook *

Margarita Chicken recipe - 3 points

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : - 5 ingredients or less - dairy AND wheat free
- dairy free - low carb
- wheat free chicken
grill

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
nonalcoholic margarita mix -- frozen
3 tablespoons lime juice
1 clove garlic -- crushed
1 1/2 pounds chicken breasts, no skin, no bone, R-T-C
Coarse salt

Mix margarita mix, lime juice and garlic in a large resealable freezer plastic bag. Add chicken to bag. Seal and turn a few times to coat chicken. Refrigerate, turning bag occasionally. Marinate at least 1 hour, but no longer than 24 hours.

Remove chicken from bag and reserve marinade.

Place chicken on grill skin side up. Brush with marinade and sprinkle with some salt. Cover grill with lid and grill 5 to 6 inches from medium heat for 15 minutes.

Turn chicken, brush with remaining marinade and sprinkle with more salt. Cover and grill 20 to 40 minutes longer until chicken tests done.

- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 137 Calories; 3g Fat (20.3% calories from fat); 25g Protein; 1g Carbohydrate; trace Dietary Fiber; 69mg Cholesterol; 60mg Sodium. Exchanges: 3 1/2 Lean Meat; 0 Vegetable; 0 Fruit.

serve with grilled pineapple (not low carb)

Nutr. Assoc. : 0 0 0 0 0

Lime-Steamed Salmon

2008-08-15T12:58:00.000-07:00

* Exported from MasterCook *

Lime-Steamed Salmon - 6 points

Recipe By :
Serving Size : 3 Preparation Time :0:15
Categories : "flat belly" ingredient - 5 ingredients or less
- dairy AND wheat free - dairy free
- low carb 6 points
Core Salmon
vegetables

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 limes
1 pound salmon fillet -- skinned and cut into 3 pieces about 1 inch thick
1 tablespoon fresh ginger -- grated
1/8 teaspoon salt
1/8 teaspoon pepper
1 tablespoon sesame oil -- toasted
2 cups green beans, frozen -- french cut
Lime wedges (optional)

1. Finely shred 2 teaspoons peel from the limes; set aside. Thinly slice limes and lay slices evenly in the bottom of a steamer basket. Place the fish in a single layer on top of the lime slices. Stir ginger, reserved lime peel, salt, and pepper into sesame oil; brush generously over fish.

2. Place fresh or frozen beans in the upper section of the steamer container. Steam the fish and beans according to the manufacturer?s directions for 12 to 15 minutes or until just cooked through. (If beans are not tiny, you may need to remove the fish and steam beans for an additional 4 to 5 minutes.) Let stand 1 minute.

3. To serve, arrange beans in a serving dish; remove fish from lime slices and arrange fish on top of beans. If desired, serve with lime wedges. Makes 3 servings.

Source:
"Better Homes and Gardens"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 258 Calories; 10g Fat (34.3% calories from fat); 32g Protein; 11g Carbohydrate; 3g Dietary Fiber; 79mg Cholesterol; 194mg Sodium. Exchanges: 0 Grain(Starch); 4 Lean Meat; 1 1/2 Vegetable; 1/2 Fruit; 1 Fat.

NOTES :
Conventional Method: Shred lime peel and stir oil mixture together as above in Step 1. In a small saucepan place fresh or frozen green beans in a small amount of boiling salted water. Return to boiling; reduce heat . Simmer, covered, for 15 minutes (5 to 6 minutes for frozen beans). Drain well. Meanwhile, place 4 cups water in a very large skillet. Bring to boiling; reduce heat. Place lime slices and salmon in a steamer basket. Brush with oil mixture as above in Step 1. Carefully place steamer basket into skillet. Cover and steam over gently boiling water about 10 minutes or until fish flakes easily. Serve as above.

Nutr. Assoc. : 0 0 0 0 0 0 0 0

Lemon Sole with Oriental Flavors

2008-08-15T12:02:00.001-07:00

* Exported from MasterCook *

Lemon Sole with Oriental Flavors (3.53 WW Points)

Recipe By :
Serving Size : 2 Preparation Time :0:00
Categories : - dairy AND wheat free - dairy free
- low carb - wheat free
4 Point meals fish
microwave Oriental

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
10 ounces sole fillets -- lemon
1/4 cup scallions -- thinly sliced
1 tablespoon reduced-sodium soy sauce
1 tablespoon rice wine vinegar
1 teaspoon sesame oil -- oriental
1 teaspoon orange zest -- grated
1 teaspoon fresh ginger root -- grated

In shallow 11 x 7" microwavable baking dish, arrange fish fillets in a
single layer, tucking thin ends under; sprinkle with scallions.

In small bowl, combine soy sauce, vinegar, oil, zest and ginger; pour
evenly over fish. With vented cover, microwave on High (100% power) 4 minutes;
let stand 1 minute, until fish flakes easily when tested with fork.

Description:
""Any delicate, white-fleshed fish would be great in this recipe; if you'd like, try flounder or cod in place of the lemon sole.""
Source:
""Weight Watchers® Light and Tasty™ Deluxe©""
Copyright:
"1997"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 160 Calories; 4g Fat (23.0% calories from fat); 27g Protein; 2g Carbohydrate; trace Dietary Fiber; 68mg Cholesterol; 417mg Sodium. Exchanges: 4 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 0 0 0 0 0 0 0

Japanese Shrimp and Avocado Appetizers

2008-08-15T11:50:00.000-07:00

* Exported from MasterCook *

Japanese Shrimp and Avocado Appetizers - 1 point per 1/12 recipe

Recipe By :
Serving Size : 12 Preparation Time :0:00
Categories : "flat belly" ingredient - dairy AND wheat free
- dairy free - low carb
- low sodium - wheat free
appetizers avocado
Oriental shrimp

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/4 cup low-fat mayonnaise
1 teaspoon wasabi powder
1/2 teaspoon soy sauce
1/2 large cucumber -- cut into 24 slices
1/2 medium avocado -- quartered and cut into 24 slices
8 ounces shrimp -- small, peeled and deveined
2 tablespoons radishes -- finely chopped
24 pieces mint leaves -- small

To make wasabi mayonnaise, in a small bowl, stir together mayonnaise, wasabi powder (or paste) and soy sauce until smooth.

To assemble appetizers, place cucumber slices on a serving platter and spread each with 1/2 teaspoon of wasabi mayonnaise. Place a slice of avocado on top and then top each with a shrimp; sprinkle with radish and top with a mint leaf.

Description:
"These are amazing! So easy, so elegant. The wasabi mayo gives a bit of heat and the avocado lends delicious, buttery texture."
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 50 Calories; 3g Fat (53.4% calories from fat); 4g Protein; 2g Carbohydrate; trace Dietary Fiber; 30mg Cholesterol; 68mg Sodium. Exchanges: 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates.

NOTES : We prefer the flavor of the wasabi mayo when made with wasabi paste, but if you can't find it, wasabi powder works well, too.

To make this a Core Plan recipe, substitute fat-free mayonnaise for the reduced-calorie mayonnaise.

Nutr. Assoc. : 0 0 0 0 0 0 0 0

Lemon Chicken with Basil

2008-08-15T11:48:00.000-07:00

* Exported from MasterCook *

Lemon Chicken with Basil (4 WW Points) - CORE

Recipe By :Weight Watchers International, Inc
Serving Size : 4 Preparation Time :0:00
Categories : - dairy AND wheat free - dairy free
- low carb - wheat free
4 Point meals chicken
grill

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 teaspoon lemon zest -- grated
1/2 teaspoon salt
3 tablespoons lemon juice -- fresh
1/4 teaspoon freshly ground black pepper
4 teaspoons olive oil
1 large red bell pepper -- cut into thin strips
2 garlic cloves -- minced
1 teaspoon ginger root -- minced pared fresh
2 tablespoons fresh basil -- coarsely chopped
15 ounces skinless boneless chicken breasts -- cut into 4 equal pieces

Combine zest, juice, oil, garlic and ginger; add chicken and marinate at
least 1 hour or overnight (see Marinating Know-how).

Prepare grill for a medium fire, using direct method (see Cooking Methods)
; spray grill basket with nonstick cooking spray.

Remove chicken from marinade with tongs; drain marinade into small
saucepan. Bring to a rolling boil; boil for one minute, stirring constantly.
Remove from heat.

Season chicken with salt and black pepper and grill 8 minutes, turning
once, basting with marinade, until cooked through. Grill pepper strips in
grill basket about 6 minutes, until slightly charred.

To serve, place one piece of chicken on each of 4 plates, scattering
one-fourth of pepper strips over and around each. Sprinkle each with one-fourth
of the basil.

Description:
""This citrus-flavored dish can be made up to 12 hours ahead and stored,"
Source:
""Weight Watchers® Light and Tasty™ Deluxe©""
Copyright:
"1997"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 171 Calories; 6g Fat (31.6% calories from fat); 25g Protein; 4g Carbohydrate; 1g Dietary Fiber; 62mg Cholesterol; 337mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0

Inside Out Egg Rolls

2008-08-15T11:40:00.001-07:00

* Exported from MasterCook *

Inside out egg rolls - 1 point - core

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Core Oriental
vegetables

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 pound shredded cabbage -- cole slaw mix
1 tablespoon canola oil
low sodium soy sauce -- to taste
1/2 teaspoon garlic powder
1/2 teaspoon ground ginger
1/2 teaspoon five-spice powder -- chinese
salt and pepper to taste

Add-ins: 1.5 lb of your choice of cooked tofu, meat, poultry, or seafood; and your choice of canned, drained water chestnuts, snow peas, canned hearts of palm, canned bamboo shoots, snow peas, etc.

Saute slaw mix in canola oil until it cooks down. Add soy sauce and spices; saute a bit longer, then add your choice of add-ins.

Description:
"I will probally add some chopped onion & fresh garlic. ;)"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 60 Calories; 4g Fat (50.2% calories from fat); 2g Protein; 7g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 21mg Sodium. Exchanges: 0 Grain(Starch); 1 Vegetable; 1/2 Fat.

Nutr. Assoc. : 0 0 0 0 0 0 0

Homemade Sloppy Joes

2008-08-15T11:35:00.001-07:00

* Exported from MasterCook *

Homemade Sloppy Joes - 5 points per 1/6 recipe

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : - 5 ingredients or less - dairy AND wheat free
- dairy free - low carb
- wheat free 5 Point meals
ground beef

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 pound extra lean ground beef
10 3/4 ounces tomato soup, condensed
1/2 green pepper -- diced
2 tablespoons vinegar
1 tablespoon splenda, spoonable (bulk)
1 small onion -- diced
2 tablespoons worcestershire sauce

Brown and drain hamburger.

Add remaining ingredients.

Simmer on low 30 minutes.

Serve on buns.

Description:
"We used to have the canned stuff until I began mixing things together instead. Cries out for frozen fries to go with."
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 226 Calories; 14g Fat (54.8% calories from fat); 15g Protein; 10g Carbohydrate; 1g Dietary Fiber; 52mg Cholesterol; 381mg Sodium. Exchanges: 1/2 Grain(Starch); 2 Lean Meat; 1/2 Vegetable; 1 1/2 Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 0 0 0 0 0 0 0

Herbed Veggie Medley

2008-08-15T11:31:00.001-07:00

* Exported from MasterCook *

Herbed Veggie Medley

Recipe By :
Serving Size : 8 Preparation Time :0:35
Categories : - dairy AND wheat free - dairy free
- low carb - wheat free
vegetables

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 tablespoons olive oil
3 cloves garlic -- pressed
2 medium carrots -- peeled,julienned
1 teaspoon salt -- to taste
1 teaspoon lemon pepper
3 small zucchini -- julienned
3 small yellow squash -- julienned
1 medium red bell pepper -- seeded,julienned
1/3 cup green onions -- chopped
2 tablespoons fresh basil

Set a large skillet over medium-high heat and add butter or oil and garlic; saite 1-2 minutes (don't let garlic burn).

Add carrtos, salt, lemon pepper, and saute another couple of minutes.

Add zucchini,yellow crookneck squash, bell pepper, green onions, and basil and saute 3-4 minutes or until crisp yet tender.

Test for seasonings and adjust as needed.

Serve immediately.

Description:
"Adapted from Southern Living. I haven't tried this yet."
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 65 Calories; 4g Fat (46.5% calories from fat); 2g Protein; 8g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 320mg Sodium. Exchanges: 0 Grain(Starch); 1 1/2 Vegetable; 1/2 Fat.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0

Grilled halibut with Plum Tomato Tapenade

2008-08-14T20:10:00.000-07:00

* Exported from MasterCook *

Grilled Halibut wth Plum Tomato Tapenade (CORE) - 7 points per 1/4 recipe

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : "flat belly" ingredient - dairy AND wheat free
- dairy free - low carb
- wheat free 7 points
Core fish
grill halibut

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
3 plum tomato -- firm, ripe, chopped
1 teaspoon minced garlic
2 teaspoons olive oil
3/4 cup kalamata olive -- pitted and finely chopped
1 tablespoon capers -- drained
1 tablespoon red onion -- finely chopped
1 teaspoon red wine vinegar
1 pound halibut
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper

Make Tapenade. Combine tomatoes, garlic, 1/2 teaspoon of the oil, olives, capers, onion and vinegar in small bowl. Set aside

Preheat grill to medium. Brush halibut with remaining oil to lightly coat, and season iwth salt and pepper. Grill 6-10 minutes, turning once, or until center of fish is just opaque.

Divide halibut among 4 serving plates. Evenly spoon reserved tapenade over each.

Description:
"From Prevention Magazine's "Flat Belly" issue"
Source:
"By : Weight Watchers Magazine, Nov-Dec 1997"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 275 Calories; 17g Fat (55.9% calories from fat); 24g Protein; 6g Carbohydrate; 1g Dietary Fiber; 36mg Cholesterol; 909mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 3 Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0

Grilled Fillet Mignon and Chipotle Butter

2008-08-14T20:08:00.000-07:00

NOT Weight Watchers friendly...but very low carb

* Exported from MasterCook *

Grilled Filet Mignon and Chipotle Butter recipe - 8 points

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : - 5 ingredients or less - dairy AND wheat free
- dairy free - low carb
- wheat free fillet mignon
grill

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
4 tablespoons unsalted butter -- softened
1/2 small chipotle chile canned in adobo -- finely chopped
1 tablespoon lime peel -- grated
1/2 teaspoon salt
12 ounces fillet mignon -- (3 ounce) 1/2 inch thick,
trimmed of all visible fat
1/8 tablespoon freshly ground pepper

Combine butter, chipotle, lime zest, and 1/8 tablespoon of salt in small bowl; mix well. Wrap in plastic wrap, rolling to form a small cylinder. Freeze 10 minutes.

Set up grill for medium hot indirect heat and spray a nonstick skillet with nonstick spray; or heat a grill pan over medium high heat.

Sprinkle filets with remaining salt and pepper. Grill steaks 3-4 minutes on each side for medium rare. Transfer to serving plates.

Slice butter into 4 disks and top each filet with a disk; serve immediately.

- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 342 Calories; 31g Fat (81.6% calories from fat); 15g Protein; trace Carbohydrate; trace Dietary Fiber; 91mg Cholesterol; 320mg Sodium. Exchanges: 0 Grain(Starch); 2 Lean Meat; 0 Vegetable; 0 Fruit; 5 Fat.

NOTES : Esto es el mignon asado a la parrilla de filete con la mantequilla de chipotle, sirvió con el asado verduras francesas.

serve with roast french vegetables

Nutr. Assoc. : 0 0 0 0 0 0 0

Garlic Lime Chicken

2008-08-14T19:36:00.001-07:00

* Exported from MasterCook *

Garlic Lime Chicken - 8 points

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : - dairy AND wheat free - dairy free
- low carb - wheat free
chicken

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/2 teaspoon salt
1 teaspoon pepper
1/4 teaspoon cayenne pepper
1/4 teaspoon paprika
1 teaspoon garlic powder
1/2 teaspoon onion powder
1/2 teaspoon thyme
6 boneless skinless chicken breast
2 tablespoons butter
2 tablespoons olive oil
1/2 cup chicken broth
4 tablespoons lime juice

In a bowl, mix together first 7 ingredients. Evenly sprinkle mixture on both sides of chicken breasts.

In a skillet heat butter and olive oil together over medium high heat. Saute chicken until golden brown on each side, about 5 minutes on either side.

Remove chicken and add lime juice and chicken broth to the pan, whisking up the browned bits off the bottom of the pan.

Keep cooking until sauce has reduced slightly. Add chicken back to the pan to thoroughly coat and serve.

- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 343 Calories; 11g Fat (31.1% calories from fat); 55g Protein; 2g Carbohydrate; trace Dietary Fiber; 147mg Cholesterol; 434mg Sodium. Exchanges: 0 Grain(Starch); 7 1/2 Lean Meat; 0 Fruit; 1 1/2 Fat.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0

Fragrant Fish Fillets in Foil

2008-08-14T19:19:00.000-07:00

* Exported from MasterCook *

Fragrant Fish Fillets in Foil - Core - 6 points

Recipe By :
Serving Size : 3 Preparation Time :0:00
Categories : - 5 ingredients or less - dairy AND wheat free
- dairy free - low carb
- low sodium - wheat free
6 points Core
fish grill

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 lb whitefish fillet
1 lime -- sliced
1 small onion -- sliced thin
1 teaspoon olive oil
1 teaspoon oregano
1 dash cumin
1 garlic clove -- minced
2 tablespoons fresh cilantro -- chopped

Place fish in the middle of a double layer of heavy foil.

Drizzle with oil and sprinkle with all other seasonings.

Fold up foil edges and seal well.

Place on grill (hot coals) or broil for 15-20 minutes.

- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 240 Calories; 11g Fat (39.8% calories from fat); 30g Protein; 6g Carbohydrate; 1g Dietary Fiber; 91mg Cholesterol; 79mg Sodium. Exchanges: 0 Grain(Starch); 4 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat.

Nutr. Assoc. : 0 0 0 0 0 0 0 0

Five Can Soup

2008-08-14T19:15:00.001-07:00

* Exported from MasterCook *

Five Can Soup (1 point)

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : - 5 ingredients or less - dairy AND wheat free
- dairy free - low carb
- wheat free

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
15 ounces refried beans, fat free (Old El Paso)
15 ounces black soy beans, canned - eden
15 ounces beef broth
6 ounces canned chicken
15 ounces chopped tomatoes -- canned

mix and heat.

Description:
"from the weight watchers meeting"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 152 Calories; 4g Fat (25.1% calories from fat); 15g Protein; 14g Carbohydrate; 6g Dietary Fiber; 13mg Cholesterol; 661mg Sodium. Exchanges: 1 Lean Meat; 1/2 Vegetable.

NOTES : Can substitute green beans and italian style tomatoes (and maybe fat free sausage) to give it an Italian flavor.

Nutr. Assoc. : 0 0 0 0 0

Fast, Easy Chicken in Salsa with Zucchini

2008-08-14T19:07:00.000-07:00

* Exported from MasterCook *

Fast, Easy Chicken in Salsa with Zucchini - CORE - 6 points per 1/2 recipe

Recipe By :
Serving Size : 2 Preparation Time :0:00
Categories : "flat belly" ingredient - 5 ingredients or less
- dairy AND wheat free - dairy free
- low carb - low sodium
- wheat free 6 points
chicken Core
vegetables

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
3/4 pound chicken breasts, no skin, no bone, R-T-C
2 small zucchini
1/2 cup mushroom -- quartered
2 teaspoons olive oil
3/4 cup salsa, Desert Pepper Trading Company - salsa divino mild -- mild

Cut the chicken breast pieces into 2 or 3 fingers.

Trim the ends from the zucchini, and cut them in quarters lengthwise.

Clean and quarter the mushrooms.

Saute the chicken in the oil until lightly browned on both sides, then add the zucchini and saute it until lightly browned on all sides.

Add the mushrooms, cook a minute or two more until they are softened.

Add the salsa and heat through.

As you are cooking the vegetables, keep turning the chicken in the pan to ensure it too is cooked through.

Serve over cous-cous for the fastest dinner, or with noodles or rice.

Description:
"Great for those days when you stagger home from work and need dinner on the table fifteen minutes ago. So simple I'm a little embarrassed to call it a recipe. Tasty AND low fat."
Source:
"By : Weight Watchers Magazine, Nov-Dec 1997"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 273 Calories; 9g Fat (30.7% calories from fat); 41g Protein; 7g Carbohydrate; 3g Dietary Fiber; 104mg Cholesterol; 101mg Sodium. Exchanges: 5 1/2 Lean Meat; 1 Vegetable; 1 Fat.

Nutr. Assoc. : 0 0 0 0 0

Fall Fruit Compote

2008-08-14T19:01:00.000-07:00

Not low carb, but worth the grams for the fruit servings.

* Exported from MasterCook *

Fall Fruit Compote - 1 point

Recipe By :
Serving Size : 8 Preparation Time :0:20
Categories : - dairy AND wheat free - dairy free
- low sodium - wheat free
dessert fruit

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 medium apple -- diced into 1/2-inch pieces
1/3 cup orange juice -- freshly squeezed
3 medium pear -- diced into 1/2-inch pieces
1/2 cup dried cranberries
1/2 tsp ground cinnamon
1/4 tsp ground ginger
1/2 cup water
1 tsp orange zest
1 medium orange -- sectioned and pits removed

Combine 1 diced apple, orange juice, 1 diced pear, 1/4 cup of cranberries, cinnamon and ginger in a medium pot over medium heat. Cook until liquid almost evaporates, stirring occasionally, about 15 minutes.

Add remaining apple, 1 diced pear and 1/2 cup of water; cook until the apple is just tender, about 8 minutes. Add orange zest, orange sections,
remaining diced pear and remaining cranberries. Cook until heated through, stirring occasionally, about 2 to 3 minutes.

Yields about 1/2 cup per serving.

Description:
"Warm or cold, this fruit medley is a versatile staple for all your cooking needs: Swirl it into oatmeal, serve it with pork or chicken or enjoy it on its own."
Yield:
"3 cups"
T(cooking time):
"0:25"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 71 Calories; trace Fat (4.8% calories from fat); 1g Protein; 18g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 1mg Sodium. Exchanges: 0 Grain(Starch); 1 Fruit; 0 Fat.

NOTES : Flavor Booster: Quince, with an alluring fragrance and tart flavor, makes an unusual but refreshing addition to a fall compote. The fruit must be cooked to eliminate astringency. Peel and dice 1 quince and add with the apple and pear.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0

Easy Balsamic Chicken

2008-08-14T18:59:00.001-07:00

* Exported from MasterCook *

Easy Balsamic Chicken - 4 Points

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : "flat belly" ingredient - 5 ingredients or less
- dairy AND wheat free - dairy free
- low carb - wheat free
chicken grill

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 pound chicken breast, no skin, no bone, R-T-C -- 4 breasts
1/4 cup balsamic vinegar
1 Tablespoon olive oil
3 cloves garlic
1/4 teaspoon kosher salt
1/4 teaspoon crushed red pepper

1. Place each chicken breast between 2 pieces of plastic wrap. Using the flat side of a meat mallet, pound lightly to 1/2-inch thickness. Remove plastic wrap.

2. Place chicken in a self-sealing plastic bag. In a small bowl combine vinegar, oil, garlic, kosher salt, and crushed red pepper. Pour over chicken. Seal bag; turn to coat chicken. Marinate in the refrigerator for 1 to 4 hours, turning bag occasionally.

3. Drain, discarding marinade. For a charcoal grill, place chicken on the rack of an uncovered grill directly over medium coals for 10 to 12 minutes or until chicken is no longer pink (170°F), turning once halfway through grilling. (For a gas grill, preheat grill. Reduce heat to medium. Place chicken on grill rack over heat. Cover and grill as above.)

Oven method: Place chicken on a rack in a shallow roasting pan. Roast chicken in a 400°F oven for about 15 minutes or until chicken is no pink (170)

Yield:
"4 servings"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 169 Calories; 6g Fat (34.4% calories from fat); 25g Protein; 2g Carbohydrate; trace Dietary Fiber; 69mg Cholesterol; 178mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat.

Nutr. Assoc. : 0 0 0 0 0 0

Dill Pickle Soup

2008-08-14T18:49:00.000-07:00

Cut back on the rutabaga and carrot for lower carb. The original recipe calls for potatoes instead of rutabagas, but I don't use potatoes ever because of joint pain)

* Exported from MasterCook *

Dill Pickle Soup

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : - low carb - wheat free
lunch soups and stews

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
8 cup low sodium chicken broth
2 chicken bouillon cubes
1 medium carrots -- coarsely grated
1 cup rutabaga -- cubed
1 cup celery -- thinly sliced
5 lg. dill pickles -- grated
1/2 cup skim milk
2 Tbsp. flour
1/4 egg substitute
5 Tbsp. nonfat sour cream

In large pot combine stock bouillon cubes, carrots, potatoes and celery. Cook about 10 minutes or just until rutabaga are soft. DO NOT OVER COOK.

Add grated dill pickles. Continue cooking about 15 minutes more.

In small bowl, beat milk and flour Stir until smooth. Add a small amount of the hot broth. Stir in and then add mixture to soup stirring well.

Bring soup to boil stirring often until slightly thickened. Remove from heat.

Beat egg and sour cream. Add to soup, stir until smooth. Keep soup warm, but do not allow to boil.

Season as desired with salt and pepper to taste. Garnish with parsley or fresh dill, if desired. A different soup, but good to make on a wintery day.

- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 103 Calories; 1g Fat (9.8% calories from fat); 14g Protein; 10g Carbohydrate; 2g Dietary Fiber; 2mg Cholesterol; 1274mg Sodium. Exchanges: 0 Grain(Starch); 1 1/2 Lean Meat; 1/2 Vegetable; 0 Non-Fat Milk; 0 Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0

Diet Pepsi Pork

2008-08-14T18:45:00.000-07:00

* Exported from MasterCook *

Diet Pepsi Pork - 5 points

Recipe By :
Serving Size : 12 Preparation Time :0:00
Categories : - 5 ingredients or less - dairy AND wheat free
- dairy free - low carb
- wheat free 5 Point meals
pork slow cooker

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
4 pounds pork roast
1/4 cup low sodium soy sauce
1/4 cup worcestershire sauce
12 ounces diet pepsi
salt and pepper

Rub roast with salt and pepper and place in crock pot, add liquid.

Cook on high 2 1/2 -3 hours or low 4 hours or until internal temperature is 170 F.

optional: Add a package of frozen baby carrots or potato cubes about half way through the cooking time.

optional: add flour to remaining liquid a little at a time to make gravy.

- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 231 Calories; 14g Fat (56.8% calories from fat); 23g Protein; 1g Carbohydrate; trace Dietary Fiber; 75mg Cholesterol; 316mg Sodium. Exchanges: 3 Lean Meat; 0 Vegetable; 1 Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 0 0 0 0 0

Cucumber Salsa

2008-08-14T18:34:00.000-07:00

This is good over fish or chicken breasts

* Exported from MasterCook *

Cucumber Salsa - 0 points per 1/2 cup

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : - dairy AND wheat free - dairy free
- low carb - wheat free
Core

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cup cucumber -- diced
1 tablespoon fresh orange juice
1/2 cup orange sections -- chopped
1/4 cup red onion
2 tablespoons jalapeno peppers -- finely chopped
1 tablespoon white wine vinegar
2 teaspoons olive oil
1/4 teaspoon salt
1/8 teaspoon pepper

Combine all ingredients in a bowl; stir well.
Serve chilled or at room temperature.

Source:
"WW Magazine July 1998"
Yield:
"2 cups"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 41 Calories; 2g Fat (48.5% calories from fat); 1g Protein; 5g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 134mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates.

NOTES : Serving Ideas : This is suggested for use over fish or pork.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0

Crustless Pumpkin Pie

2008-08-14T18:23:00.000-07:00

(NOTE: This is "fairly" low carb. For those who want to make it lower, there are recipes out there for low carb evaporated milk.)

(ANOTHER NOTE: This also counts as a "vegetable" serving! With a dairy, a vegetable and a lean meat, you could have two pieces and count it as "lunch")

* Exported from MasterCook *

Crustless Pumpkin Pie

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : holidays lunch
pumpkin

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
15 ounces pumpkin, canned
12 ounces evaporated skim milk
3/4 cup egg substitute, liquid
1/2 tsp salt
3 tsp pumpkin pie spice
1 tsp vanilla
2/3 C. splenda, spoonable (bulk)

Combine all ingredients and beat until smooth.

Pour into a 9" sprayed pie pan

Bake at 400 for 15 minutes, and then at 325 for 45 minutes or until a knife inserted in center comes out clean.

Description:
"Whole Pie: 8 points (or ONE pt. for 1/8 pie)"
Source:
"From posting on 3FC's site by Daniel1953"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 75 Calories; 1g Fat (13.0% calories from fat); 7g Protein; 10g Carbohydrate; 2g Dietary Fiber; 2mg Cholesterol; 227mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 1/2 Non-Fat Milk; 0 Fat.

NOTES : TIP!
Top this pie with a little fat free Cool-Whip for even more of a treat! Counts as a vegetable serving and high in fiber!

Nutr. Assoc. : 0 0 0 0 0 0 0

Crockpot Swiss Steak

2008-08-14T18:09:00.000-07:00

* Exported from MasterCook *

Crockpot Swiss Steak (4 Points)

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : - 5 ingredients or less - dairy free
- low carb 4 Point meals
beef Core
slow cooker

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
3 tablespoons all-purpose flour
1 teaspoon mustard powder
1/2 teaspoon salt
1 1/2 pounds beef round steak, R-T-C -- cut into 6 pieces
2 tablespoons canola oil
1 large onion -- cliced
1 large bell pepper -- sliced
14 1/2 ounces diced tomato -- undrained
2 cloves garlic -- finely chopped

Mix flour, mustard and salt. Coat beef with flour mixture. Heat oil in 10-inch skillet over medium heat. Cook beef in oil about 15 minutes, turning once, until brown.

Place beef in 3 1/2 to 6 quart slow cooker; top with onion and bell pepper. Mix tomatoes and garlic; pour over beef and vegetables. Cover and cook on low heat setting 7 to 9 hours or until beef is tender.

- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 196 Calories; 9g Fat (43.0% calories from fat); 21g Protein; 7g Carbohydrate; 1g Dietary Fiber; 54mg Cholesterol; 176mg Sodium. Exchanges: 0 Grain(Starch); 2 1/2 Lean Meat; 1 Vegetable; 1/2 Fat.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0

Crockpot Grains (and etc.)

2008-08-14T17:56:00.000-07:00

This is NOT low carb, but I'll most likely use it as a base for winter soups, making it a little less carby since I'll use less. I'll also leave out the corn.

* Exported from MasterCook *

Crockpot Grains Etcetera

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : - dairy AND wheat free - dairy free
- wheat free Core
slow cooker

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/4 cup quinoa -- uncooked, rinsed
1/4 cup barley -- uncooked
1/3 cup brown rice -- uncooked
1 cup onions
1 cup green pepper -- chooped
1/2 cup carrots -- finely chopped
16 ounces kidney beans, canned
8 ounces tomato sauce
16 ounces tomatoes, canned -- chopped, drained, reserve liquid
1 1/2 cups corn -- drained
1 teaspoon oregano -- dired
1 teaspoon dried basil
1/2 teaspoon garlic powder
salt and pepper -- to taste

Combine all ingredients in a crockpot. Add water to reserved tomato liquid to equal 2 1/2 cups. Stir into grain mixture.

Cover and cook on low setting 8 hours. Stir before serving.

- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 177 Calories; 1g Fat (6.7% calories from fat); 7g Protein; 36g Carbohydrate; 6g Dietary Fiber; 0mg Cholesterol; 463mg Sodium. Exchanges: 2 Grain(Starch); 0 Lean Meat; 1 1/2 Vegetable; 0 Fat.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0

Creole Roast

2008-08-14T17:48:00.000-07:00

* Exported from MasterCook *

Creole Roast - 4 points - core

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : - 5 ingredients or less - dairy AND wheat free
- dairy free - low carb
- wheat free 4 Point meals
beef Core
creole grill

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 pounds beef tenderloin, lean R-T-C -- or any lean/core meat
1 tablespoon worcestershire sauce
1 teaspoon dried parsley -- crumbled
1/2 teaspoon salt
1/2 teaspoon black pepper
1/4 teaspoon celery seed
1/4 teaspoon ground red pepper
1/8 teaspoon onion powder
1/8 teaspoon garlic powder
1/8 teaspoon ground clove

Trim off any excess fat from the tenderloin. Rub meat with worchestershire sauce. Combine remaining ingredients, sprinkle over meat and rub in. Cover the meat and let stand at room temperature for 1 hour or over night in the refrigerator.

Preheat a covered grill to medium (if using coals arrange them around a drip pan). Cook on the covered grill for about 45 minutes to 1 hour (depending on doneness desired) or for rare (45 minutes) until meat thermometer reaches 140 degrees F; for medium (55 minutes) until the meat thermometer reaches 160 degress F; for well done (1 hour) until meat thermomemter reaches 170 degrees

- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 174 Calories; 8g Fat (40.6% calories from fat); 24g Protein; 1g Carbohydrate; trace Dietary Fiber; 59mg Cholesterol; 206mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 0 Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0

Low Fat Creme Brulee

2008-08-14T17:45:00.000-07:00

As written, fits Weight Watchers Core. For lower carb, use heavy cream, leave out the powdered milk and (if desired) whole eggs.

* Exported from MasterCook *

Creme Brulee - lowfat - CORE - 2 points per 1/4 recipe

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : - low carb Core
dessert

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 cups skim milk
2 tablespoons powdered milk -- non fat
3/4 cup egg beaters® 99% egg substitute
1/3 cup splenda, spoonable (bulk)
1 teaspoon vanilla extract
fresh raspberries -- to garnish (optional)

Preheat oven to 325.

Gradually stir milk into milk powder.

Stir in egg substitute, 1/3 c splenda, and vanilla.

Pour mixture into custard cups.

Bake in pan filled with hot water to 1" deep about 35 minutes, until custard is set.

Chill.

Sprinkle 1/2 tsp sugar over top of each custard and place cups on baking sheet.

Broil 4" from heat until sugar is caramelized.

Serve with fresh raspberries.

- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 85 Calories; 1g Fat (14.3% calories from fat); 9g Protein; 9g Carbohydrate; 0g Dietary Fiber; 6mg Cholesterol; 142mg Sodium. Exchanges: 1/2 Lean Meat; 1/2 Non-Fat Milk; 0 Fat.

NOTES : To make this "really" low carb, substitute whole milk or heavy cream, leave out the powdered milk. May also use 3 whole eggs.

Nutr. Assoc. : 0 0 0 0 0 0

Corned Beef and Cabbage

2008-08-14T17:12:00.000-07:00

(NOTE: This becomes lower carb if you don't eat the potatoes...)

* Exported from MasterCook *

Corned Beef and Cabbage - 10 points

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : - dairy AND wheat free - dairy free
- low carb - wheat free
beef slow cooker

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
3 pounds corned beef brisket -- trimmed
2 cups carrot -- peeled and cut into bite-sized pieces
2 cups new potato
2 cups onion -- quartered
1 whole cabbage head -- cored and cut into 8 pieces
1/2 teaspoon thyme -- freshly ground
1 whole bay leaf
2 cups water

Trim corned beef brisket of all fat.

In the slow cooker, combine the beef, carrots, potatoes, onions, cabbage,
thyme, and bay leaf. Add the water.

Cover and cook on low for 8 to 10 hours, until the meat and vegetables are
very tender. Remove and discard teh thyme and bay leaf.

Transfer the beef to a cutting board and cut into thin slices. Divide the
meat among shallow bowls, surround with the vegetables, and spoon some of
the cooking liquid over the top.

Serve immediately.

Source:
"Jennifer in NJ (wwcoreplan@yahoogroups.com)"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 421 Calories; 26g Fat (54.6% calories from fat); 28g Protein; 20g Carbohydrate; 5g Dietary Fiber; 91mg Cholesterol; 243mg Sodium. Exchanges: 1/2 Grain(Starch); 3 Lean Meat; 2 1/2 Vegetable; 3 Fat.

Nutr. Assoc. : 0 0 0 0 0 0 0 0

Core Lemon Cheese Cake

2008-08-14T17:11:00.000-07:00

You can raise the fat (but not lower the carbs much) by using a heavier milk/cream and whole fat cottage cheese)

* Exported from MasterCook *

Core Lemon Cheese Cake - 1 point - core

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : - 5 ingredients or less - low carb
- wheat free Core
Dairy servings dessert

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 box sugar free instant jello
1 cup hot water
16 ounces nonfat cottage cheese
1/2 cup skim milk
1 tablespoon vanilla
1/4 teaspoon salt
2 packages splenda packet -- or to taste

Blend jello with water, then cheese, then rest of ingredients, (mix everything in food processor or with hand mixer).

Pour into 9" pie pan and refrigerate.

Put stewed peaches over the pie and/or Cool Whip Free (c), but add the points

- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 45 Calories; trace Fat (0.6% calories from fat); 8g Protein; 3g Carbohydrate; 0g Dietary Fiber; 3mg Cholesterol; 226mg Sodium. Exchanges: 1/2 Non-Fat Milk.

Nutr. Assoc. : 0 0 0 0 0 0 0

Cinnamon-Pineapple Pork

2008-08-14T16:59:00.001-07:00

(Use some of your carb grams on pineapple in juice...a great serving of fruit!)

* Exported from MasterCook *

Cinnamon-Pineapple Pork - 4 points

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : - dairy AND wheat free - dairy free
- low carb - wheat free
4 Point meals Core
pork pork tenderloin

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 pound pork tenderloin -- cut into 8 crosswise pieces
1/4 teaspoon salt
2 teaspoons olive oil
1 medium red bell pepper -- julienned
8 ounces pineapple chunks in juice -- NOT drained
1/2 cup low sodium chicken broth
1 tablespoon fresh ginger root -- peeled and finely chopped
1 tablespoon jalapeno chile pepper -- infely chopped
1/8 teaspoon cinnamon
1 tablespoon fresh cilantro -- chopped

Sprinkle each pork tenderloin piece with salt; press each piece to 1-inch thickness. Heat 1 tablespoon margarine (1 tsp. olive oil) in large skillet over medium heat. Add pork pieces; cook 3-4 minutes per side or until pork is tender. Place pork on serving plate and keep warm.

Add remaining margarine (1 tsp. olive oil) and red bell pepper to same skillet; cook about 3 minutes or until crisp-tender. Reduce heat to low. Stir in pineapple and juice, wine (chicken stock), ginger root, jalapeno pepper and cinnamon; simmer until liquid is reduced to ¼ cup.

Spoon pineapple mixture over cooked pork; sprinkle with cilantro.

(NOTE: for Weight Watchers Core, serve this over whole wheat couscous. For Low Carb, serve alone or with steamed veggies or spaghetti squash)

- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 206 Calories; 6g Fat (27.4% calories from fat); 26g Protein; 11g Carbohydrate; 1g Dietary Fiber; 74mg Cholesterol; 256mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 1/2 Fruit; 1/2 Fat.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0

Chocolate Almond Flourless Cake

2008-08-14T16:55:00.001-07:00

* Exported from MasterCook *

Chocolate Almond Flourless Cake - 3 points

Recipe By :
Serving Size : 12 Preparation Time :0:00
Categories : - low carb - low sodium
- wheat free chocolate
dessert

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 tablespoons butter
3 tablespoons cocoa powder
1/2 cup almonds, blanched -- or hazelnuts
8 tablespoons splenda, spoonable (bulk)
3 ounces bittersweet chocolate
1/2 cup sour cream -- fat free
2 egg yolks
1 teaspoon vanilla extract
1/2 teaspoon cinnamon
5 egg whites -- at room temperature
1/4 teaspoon salt

Heat oven to 350. Generously coat 8 or 9' springform pan with 2 teaspoons
of the butter and dust with 1 tablespoon of the cocoa (don't tap out
excess, leave it in the pan).

In a food processor, combine nuts with 1 tablespoon of the sugar until
finely ground.

In top of double boiler over barely simmering water, melt chocolate and
remaining 4 teaspoons butter, stirring occasionally, until smooth.

Remove from heat. Place chocolate mixture in large bowl. Add nut
mixture,
sour cream, egg yolks, vanilla extract, cinnamon, 5 tablespoons of
remaining sugar and remaining 2 tablespoons of cocoa. Stir until well
blended.

In another large bowl, with electric mixer on high speed, beat egg whites
and salt until foamy. Gradually add remaining 2 tablespoons of sugar and
beat until whites hold stiff peaks when beaters are lifted.

Stir 1/4 of beaten whites into chocolate mixture to lighten it. Gently
fold in remaining whites. Spoon into prepared pan. Gently smooth top.

Bake 30 minutes or until cake has risen and is dry on top and wooden pick
inserted in center comes out with a few moist crumbs. Cool on rack until
warm.

- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 131 Calories; 12g Fat (74.8% calories from fat); 4g Protein; 5g Carbohydrate; 2g Dietary Fiber; 45mg Cholesterol; 95mg Sodium. Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 0 Non-Fat Milk; 2 1/2 Fat.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0

Chili Rubbed Chicken with Pico de Gallo

2008-08-14T16:34:00.000-07:00

(NOTE: for wheat free, do not use tortillas - or use wheat-free)

* Exported from MasterCook *

Chili Rubbed Chicken with Pico de Gallo (8 points if fried, 5 points if grilled)

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : - dairy AND wheat free - dairy free
- low carb - wheat free
5 Point meals

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 tablespoon canola oil
1 1/2 pounds chicken breast, no skin, no bone, R-T-C
2 teaspoons chili powder
kosher salt

PICO DE GALLO
2 cups cherry tomato
1/2 jalapeno chile pepper
1/4 medium red onion -- grated
1/2 teaspoon kosher salt -- plus pinch for garlic
1 clove garlic -- peeled
2 teaspoons extra virgin olive oil
1/2 cup cilantro -- chopped

4 la tortilla factory low carb tortillas -- optional

brush the chicken breasts with oil and rub with chili powder and salt; grill until done

chop remaining ingredients and let sit.

chop chicken breasts, combine with pico and serve on tortillas.

- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 346 Calories; 13g Fat (30.9% calories from fat); 45g Protein; 19g Carbohydrate; 11g Dietary Fiber; 104mg Cholesterol; 353mg Sodium. Exchanges: 0 Grain(Starch); 5 1/2 Lean Meat; 1 Vegetable; 1 Fat.

NOTES : This is wheat free WITHOUT the tortillas.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

Chili Lime Chicken

2008-08-14T16:25:00.000-07:00

(NOTE) reduce carbs to 3 per serving AND make the recipe non-wheat by using almond meal instead of flour)

* Exported from MasterCook *

Chili Lime Chicken - 5 points

Recipe By :"netnet67_00"
Serving Size : 4 Preparation Time :0:00
Categories : "flat belly" ingredient - 5 ingredients or less
- dairy free - low carb
5 Point meals chicken

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 tablespoons olive oil
2 tbs Flour
1/2 tsp Chili powder
1/4 tsp Salt
1 pound chicken breasts, no skin, no bone, R-T-C
1/2 cup Chicken broth
2 tbs Lime juice
2 tbs Cilantro

Mix flour, salt and chili powder. Add chicken and shake to coat. Saute in oil til cooked. Pour broth and lime juice over chicken. Heat to serving temperature and garnish with cilantro.

Source:
"WW-Recipes@yahoogroups.com"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 218 Calories; 10g Fat (42.1% calories from fat); 27g Protein; 4g Carbohydrate; trace Dietary Fiber; 69mg Cholesterol; 294mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 0 Fruit; 1 1/2 Fat.

Nutr. Assoc. : 0 0 0 0 0 0 0 0

Chicken with Fresh Tomato Sauce

2008-08-14T16:18:00.000-07:00

(NOTE: MasterCook says 18 grams of carb per serving...I click on each ingredient and get around 20 for the whole recipe. Something is out of whack, so cook accordingly)

* Exported from MasterCook *

Chicken with Fresh Tomato Sauce - CORE - 4 points

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : - dairy AND wheat free - dairy free
- low carb - wheat free
4 Point meals chicken
Core

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 tsp. olive oil
1 pound skinless boneless chicken breasts
2 tsp. rosemary -- chopped
1/2 tsp. salt
1 large shallot -- minced
1 garlic clove -- minced
3 T. balsamic vinegar
15 ounces tomatoes, canned -- diced
1/4 c. low-sodium chicken broth
1/4 c. chopped basil

Heat the oil in a nonstick skillet. Sprinkle both sides of the chicken with the rosemary and salt, then add to the skillet. Saute the chicken until browned and cooked through, 3-4 minutes on each side. Transfer the chicken to a platter. Let stand 5 minutes.

Meanwhile, add the shallot and garlic to the same skillet. Cook until softened, about 2 minutes. Add the vinegar, stirring to scrape up the browned bits and cook until the vinegar is almost evaporated. Stir in the tomatoes and chicken broth; bring to a boil. Reduce the heat and simmer, uncovered, until the tomatoes just begin to soften, about 3 minutes. Stir in the basil. Spoon the sauce over the chicken.

Source:
"Simply Delicious Weight Watchers cookbook"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 190 Calories; 3g Fat (12.6% calories from fat); 28g Protein; 18g Carbohydrate; 1g Dietary Fiber; 66mg Cholesterol; 503mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 1 Vegetable; 1 Fruit; 0 Fat.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0

Chicken with Fellen and Olives

2008-08-14T16:09:00.000-07:00

* Exported from MasterCook *

Chicken with Fennel and Olives - CORE - 5 points

Recipe By :
Serving Size : 4 Preparation Time :0:10
Categories : "flat belly" ingredient - dairy AND wheat free
- dairy free - low carb
- wheat free 5 Point meals
chicken Core

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
3 tsp olive oil
1 pound chicken breast, no skin, no bone, R-T-C -- halved crossways
3/4 pound fennel bulb
1 small onion -- thinly sliced
1 clove garlic -- minced
1/2 cup chicken broth, cond, water added
16 oz Italian-style tomatoes -- in juice
1/4 tsp table salt
1/8 tsp black pepper
8 medium olives -- black, pitted and sliced

In a large nonstick skillet, heat 1 teaspoon of oil. Sauté chicken until cooked through, about 3 minutes on each side. Transfer to a plate.

Meanwhile, trim feathery sprigs from fennel. Finely chop and set aside 2 tablespoons. Halve and thinly slice bulb.

In skillet, heat remaining 2 teaspoons of oil.

Sauté fennel bulb, onion and garlic until lightly browned, about 3 minutes. Add broth and simmer for 5 minutes. Add tomatoes, salt, pepper and fennel sprigs. Bring to a simmer, then return chicken to skillet.

Cook, covered, until chicken is heated through and vegetables are tender, about 10 minutes.
Stir in olives and serve.

Description:
"Fennel imparts a mild licorice-like flavor. Use its feathery fronds - they resemble fresh dill - as a seasoning."
T(cooking time):
"0:21"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 242 Calories; 8g Fat (28.8% calories from fat); 28g Protein; 14g Carbohydrate; 5g Dietary Fiber; 69mg Cholesterol; 659mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1 Fat.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0

Chicken Breasts with Green Olives and Tomatoes

2008-08-14T16:06:00.000-07:00

* Exported from MasterCook *

Chicken Breasts With Green Olives And Tomatoes - CORE - 6 points

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : "flat belly" ingredient - dairy AND wheat free
- dairy free - low carb
- wheat free 6 points
chicken Core
slow cooker

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 tablespoons olive oil
2 cloves Garlic -- Minced
3 tablespoons Lemon Juice -- Or 1 Lemon Juiced
Salt -- To Taste
Pepper -- To Taste
2 pounds chicken breasts, no skin, no bone, R-T-C -- skinless
1 medium Onion -- Chopped
15 Ounces Plum Tomato -- Whole -- Canned
18 whole Green Olive -- Coarsely Chopped
1 tablespoon Parsley -- Chopped
1 teaspoon Fresh Thyme -- 1/2 Tsp Dried

In a shallow baking dish, combine 1/2 the oil with 1/2 the garlic, the lemon juice, the salt, and pepper. Add the chicken breasts, turning them in the dish so they are coated with the marinade.

Arrange them in a single layer in the dish, cover with plastic wrap, and allow them to marinate at room temperature for 30 minutes.

Preheat the oven to 375 degrees.

Spray with non-stick cooking spray and place the remaining oil in a skillet over medium heat. Add the onion and remaining garlic and saute until tender but not brown.. Add the tomatoes and olives and allow to cook about 15 minutes until the mixture begins to thicken. Stir in half the parsley and the thyme and season to taste with salt and pepper.

Drain and chop tomatoes. Spread the tomato mixture over the marinated chicken breasts. Place in the oven and bake about 20 minutes, until the chicken is done. Remove from the oven and baste to combine the juices in bottom of the pan with the tomato mixture on top. Sprinkle with the remaining parsley and serve.

- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 258 Calories; 10g Fat (35.5% calories from fat); 35g Protein; 6g Carbohydrate; 2g Dietary Fiber; 92mg Cholesterol; 202mg Sodium. Exchanges: 0 Grain(Starch); 4 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1 Fat.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0

Cottage Style Tuna Salad - Core - 4 points

2008-08-14T16:02:00.000-07:00

* Exported from MasterCook *

Cottage Style Tuna Salad - Core (4 points)

Recipe By :"netnet67_00"
Serving Size : 2 Preparation Time :0:00
Categories : - low carb - wheat free
lunch tuna

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/2 cup nonfat cottage cheese
1 can tuna in water, canned -- drained
1/2 small green bell pepper -- diced
1/4 cup diced celery
1 TBS chives
1 tsp fresh lemon juice
Pepper to taste

Combine ingredients in bowl; toss lightly to mix. Serve on lettuce leaves.

Source:
"WW-Recipes@yahoogroups.com"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 136 Calories; 1g Fat (4.8% calories from fat); 27g Protein; 4g Carbohydrate; 1g Dietary Fiber; 26mg Cholesterol; 424mg Sodium. Exchanges: 3 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Non-Fat Milk.

Nutr. Assoc. : 0 0 0 0 0 0 0

Cottage Style Tuna Salad - Low Carb (4 points)

2008-08-14T08:44:00.000-07:00

* Exported from MasterCook *

Cottage Style Tuna Salad - Low Carb (4 points)

Recipe By :"netnet67_00"
Serving Size : 2 Preparation Time :0:00
Categories : - low carb - wheat free
lunch tuna

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/2 cup cottage cheese
1 can tuna in oil -- drained
1/2 small green bell pepper -- diced
1/4 cup diced celery
1 TBS chives
1 tsp fresh lemon juice
Pepper to taste

Combine ingredients in bowl; toss lightly to mix. Serve on lettuce leaves.

Source:
"WW-Recipes@yahoogroups.com"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 192 Calories; 7g Fat (31.5% calories from fat); 27g Protein; 5g Carbohydrate; 1g Dietary Fiber; 17mg Cholesterol; 475mg Sodium. Exchanges: 4 Lean Meat; 1/2 Vegetable; 0 Fruit.

Nutr. Assoc. : 0 0 0 0 0 0 0

Grilled Pork Teriyaki

2008-08-14T08:40:00.000-07:00

* Exported from MasterCook *

Grilled Pork Teriyaki---4 points

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : - dairy AND wheat free - dairy free
- low carb - wheat free
4 Point meals Core
pork tenderloin

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
24 ounces pork tenderloin -- (3/4 pound)
1/2 cup soy sauce, low sodium
1/4 cup orange juice
1/4 cup pineapple juice -- unsweetened
2 TBS. brown sugar
1 TBS. ginger root -- peeled and grated
2 cloves garlic -- minced
Cooking Spray

Place pork in a large heavy-duty, ziplock baggie. Combine soy sauce and next 5 ingredients. Pour over pork. Seal bag; marinate in refrigerator for 8 hours or overnight, turning bag occasionally.

Remove pork from marinade, discarding marinade.WW Quick, Light and Healthy Cookbook

Coat grill rack with cooking spray; place on grill over medium-hot coals (350 to 400° F.) Place pork on rack; grill, covered, 25-30 minutes or until meat thermometer inserted in thickest portion of pork registers 160° F., turning occasionally.

Source:
"WW Quick, Light and Healthy Cookbook"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 173 Calories; 4g Fat (21.0% calories from fat); 25g Protein; 8g Carbohydrate; trace Dietary Fiber; 74mg Cholesterol; 858mg Sodium. Exchanges: 3 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Other Carbohydrates.

Nutr. Assoc. : 0 0 0 0 0 0 0 0

Pork Chops with Peach Salsa

2008-08-14T08:35:00.000-07:00

* Exported from MasterCook *

Pork Chops with Peach Salsa - CORE - 6 points

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : - 5 ingredients or less - dairy AND wheat free
- dairy free - low carb
- low sodium - wheat free
6 points grill
pork

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 peaches -- peeled and chopped
1/2 cup chopped green onions
1/4 tsp. red pepper flakes
1/4 tsp. salt
1/8 tsp. white pepper
1 Tbsp. chopped cilantro
1/4 cup red bell pepper -- Chopped
1 Tbsp. lemon juice
6 pork chops -- (3/4" thick)

In medium bowl stir together all ingredients except pork chops. Cover and chill for at least 1 hour. Prepare grill and heat until coals are ash white.

Meanwhile, sprinkle pork chops with more salt and pepper. Cook over medium coals, covered, turning once, until pork is no longer pink in center (10-15 minutes). Serve with peach salsa. 6 servings

Source:
""bren vidrine ""
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 251 Calories; 15g Fat (53.9% calories from fat); 24g Protein; 5g Carbohydrate; 1g Dietary Fiber; 74mg Cholesterol; 149mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat.

NOTES :
Nectarines, apricots, or mangoes could be substituted for the peaches in this wonderful five ingredient entree recipe.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0