• Courtney's Chicken Fried Rice

  • 1 serving, Points depend on how much protein you add.
  • This is a wonderful recipe that is simple to put together and could be a main dish.
Minute Ready Brown Rice Cup-4 PPV
1/2 cup eggbeaters-1 PPV
scallions (opt)
1 cup Frozen mixed veggies - 2 PPV
Perdue chicken strips or shrimp
Reduced sodium Soy Sauce

In a heated fry pan sprayed with Pam, scramble eggbeaters and break into small pieces. Add rice and saute. Add chicken and thawed veggies. Saute until heated. Add Soy Sauce to taste. Enjoy!!!!

Brown Rice and Beans

Here's another quick & easy recipe.
Makes 1 serving @ 7 PointsPlus Values
Minute Ready Brown Rice Cup
1/2 cup black beans (or any beans)
2 slices Bordens FF cheese

Cook rice in Microwave for 1 minute. Place in bowl. Top with 1/2 cup beans and the cheese. Put back in microwave for 1 1/2 minutes. Top with your favorite salsa. There you have it...a simply filling, easy to prepare dinner. Add some fresh veggies and it's complete.
These 2 recipes are staples for me on those late nights.


  • Chicken Fried Rice

Chicken Fried Rice
Chicken Fried Rice

side dishes

  • || POINTSPlus® Value: 4
  • Servings: 6
  • Preparation Time: 15 min
  • Cooking Time: 13 min
  • Level of Difficulty: Easy ||
  • || Have this Chinese favorite on your table in minutes. Make it as is or toss in any leftover vegetables you have on hand. ||


  • || || 2 spray(s) cooking spray ||
  • || || 4 large egg white(s) ||
  • || || 1/2 cup(s) scallion(s), chopped, green and white parts ||
  • || || 2 medium garlic clove(s), minced ||
  • || || 12 oz uncooked boneless, skinless chicken breast, cut into 1/2-inch cubes ||
  • || || 1/2 cup(s) carrot(s), diced ||
  • || || 2 cup(s) cooked brown rice, regular or instant, kept hot ||
  • || || 1/2 cup(s) frozen green peas, thawed ||
  • || || 3 tbsp low-sodium soy sauce ||


  • Coat a large nonstick skillet with cooking spray and set pan over medium-high heat. Add egg whites and cook, until scrambled, stirring frequently, about 3 to 5 minutes; remove from pan and set aside.
  • Offheat, recoat skillet with cooking spray and place back over medium-high heat. Add scallions and garlic; sauté 2 minutes. Add chicken and carrots; sauté until chicken is golden brown and cooked through, about 5 minutes.
  • Stir in reserved cooked egg whites, cooked brown rice, peas and soy sauce; cook until heated through, stirring once or twice, about 1 minute. Yields about 1 cup per serving.


1 cup reduced-sodium FF chicken broth
1 1/4 cups uncooked whole-wheat couscous
1 large sweet red pepper cut into 1 inch pieces
1/2 cup sliced green onions (approximately 2 large)
1 /2 tsp garlic powder
12 oz cooked chicken breast, cut into 1 inch pieces
½ cup red wine vinegar
1 1/2 tsp dried basil or oregano

Bring broth to a boil in a small saucepan. Add the couscous. Cover and remove from the heat. Let stand 5 minutes.

While couscous cooks, combine red pepper and green onions in a bow. Cover loosely with plastic wrap and microwave on High for 4 minutes until vegetables are crisp-tender. Drain and sprinkle with garlic powder.

Fluff couscous with a fork. Add couscous, chicken, vinegar and basil to the cooked vegetables. Toss well. Cover with the plastic wrap and microwave on High for 1 - 2 minutes or until heated. Toss again and serve immediately.

5 servings, 5 POINTS each

Ava's Bean Burrito Casserole
POINTS® value | 7
Servings | 8

main meals | Tastes like the filling of a yummy bean and cheese burrito, without the flour tortilla!


1 pound meatless soy crumbles
1/8 cup reduced-sodium taco seasoning (1/2 packet)
3/4 cup water
15 oz canned yellow corn, no salt added, drained
14 oz canned diced tomatoes with green chilies (mild)
15 oz fat-free canned refried beans
5 oz tomato paste
2 cup ff Shredded Cheddar Cheese
4 cup cooked brown rice
1 medium onion(s)


Dice onion and saute in large skillet with soy crumbles (or use 1 lb of Core acceptable ground meat). Add water and 1/2 packet of taco seasoning. Simmer until sauce thickens. Add canned veggies, tomato paste and beans. Spray a casserole dish and fill with veggie/bean/soy mixture. Top with 1 c. of shredded nf cheddar cheese. Cover with cooked brown rice. Sprinkle remaining cheese over top. Bake covered at 350 until heated through, 20 min. Remove cover and continue baking until cheese is melty, 5 min.

Delicious served with Core guacamole or sliced avocado, ff sour cream, or fresh pico de gallo.

  • Burgers with Tropical Fruit Salsa

Core Recipe
Servings: 4
  • Preparation Time: 20 min
  • Cooking Time: 25 min
  • Level of Difficulty: Easy ||
  • || We tamed the slight heat of these Caribbean-inspired burgers with a cool mango-papaya salsa. They'll be a welcome addition to your summer BBQs. ||


    • 1/2 cup papaya(s), diced
    • 1 cup mango(es), diced
    • 3/4 cup red onion(s), finely chopped, divided
    • 1/2 cup green pepper(s), finely chopped, divided
    • 2 Tbsp cilantro, fresh, chopped
    • 2 Tbsp fresh lime juice
    • 1/2 cup uncooked quick oats
    • 1/3 cup ketchup
    • 1 Tbsp jerk seasoning, Jamaican-variety
    • 1 large egg(s)
    • 1 pound lean ground turkey


    • To prepare salsa, in a medium bowl, combine papaya, mango, 1/4 cup each of red onion and green pepper, cilantro and lime juice; set aside.
    • To prepare burgers, in a large bowl, combine remaining 1/2 cup of red onion, remaining 1/4 cup of green pepper, oats, ketchup, jerk seasoning and egg; mix until well combined. Add turkey; mix thoroughly. Shape turkey mixture into four 1-inch-thick patties; cover and refrigerate for a minimum of 20 minutes.
    • Preheat broiler. Broil burgers until cooked through, flipping once, about 20 to 25 minutes total. Serve each burger topped with about a heaping 1/3 cup of salsa.


    • The salsa can be prepared up to one day in advance and stored in the refrigerator.


    Traditional Irish dish of savory-sweet and creamy cabbage and potatoes.

    3 med. potatoes, peeled, diced and cooked
    1/2 cup plain, FF yogurt
    4 cups cabbage, steamed until tender
    3-4 leeks, trimmed, chopped and steamed until tender
    3 TBS fresh chives
    3/4 tsp salt
    1/4 tsp ground pepper
    pinch of nutmeg
    2 tsp olive oil

    1. Preheat oven to 350. Spray a 1 1/2 qt. casserole dish with cooking spray.

    2. In a large bowl, combine potatoes, and yogurt. Mash them together until smooth. Stir in cabbage, leeks, chives, salt, pepper, and nutmeg, mixing well.

    3. Transfer to casserole dish, sprinkle with the oil, and bake until lightly browned, about 30 mins.

    per serving~ (generous 1 cup) 144 cal., 4 g fat, 4 g fiber. Points value 2

from the Ultimate Flex & Core book

Shrimp Diavolo

1 pound large shrimp, peeled and deveined
3/4 tsp. salt, divided (1/2 and 1/4)
4 tsp. EVOO
2 garlic cloves, minced
1 tsp. dried oregano
1/4 tsp. crushed red pepper (or omit if family doesn't like it spicey)
1 (15oz. can) crushed tomatoes (I used petite diced tomatoes)
3 Tbsp. tomato paste
ww linguine, bulgur, rice, or something else to put this saucey dish over

1. Sprinkle the shrimp with 1/2 tsp. of the salt. Heat 2 tsp. of the oil in a large pan and saute the shrimp until golden and just opague in the center. Transfer to a plate using a slotted spoon.

2. Add the remaining 2 tsp. of oil to the skillet and heat over medium heat. Add the garlic, oregano, and peppers stirring constantly until fragrant......about 30 seconds. Stir in the tomatoes and tomato paste; cook until thickened 4-6 minutes. Add the shrimp and the remaining salt; cook until everything is heated through.

3. Meanwhile, cook your pasta/rice/grain according to the package directions; drain and then top with the shrimp and sauce.

For those Sushi Lovers who are on Core, here's a Core Sushi recipe: Brown Rice California Rolls

light meals

POINTS® Value: 3
Servings: 4
Preparation Time: 15 min
Cooking Time: 50 min
Level of Difficulty: Moderate
Here's a healthier version of a Japanese favorite: brown rice sushi. Spice things up by adding wasabi paste to the soy sauce.*


  • 1/2 cup uncooked brown rice, short-grain (not instant)
  • 1 tsp rice vinegar
  • 4 sheets nori seaweed
  • 6 oz cooked Alaskan king crab leg, or four 1.5 oz crabstick legs
  • 1/4 medium avocado, Hass, sliced
  • 1/2 cup cucumber(s), julienned
  • 8 tsp low-sodium soy sauce


  • Preheat oven to 300ºF.
  • In a medium saucepan, combine 1 1/2 cups of water, rice and vinegar; set pan over high heat and bring to a boil. Reduce heat to low, cover and simmer until liquid is absorbed and rice sticks together, about 30 to 35 minutes total; remove from heat and let cool.
  • Meanwhile, place seaweed sheets on a baking sheet and place in oven. Toast until warm and soft, about 1 to 2 minutes. Arrange seaweed on a flat surface or bamboo sushi mat. With wet hands, press rice onto seaweed (about 1/4 cup per sheet) to within 1/2-inch of edges. Press until rice is flat and forms an even layer.
  • Arrange 1/4 each of crab, avocado and cucumber down center of each sheet. Starting from one end and pressing down gently, roll up seaweed into a tight roll.
  • Using a wet, sharp knife, slice each roll crosswise into 4 pieces (discard the ends if they have no rice or filling). Serve with soy sauce on the side. Yields 4 pieces sushi (1 full roll) plus 2 teaspoons of soy sauce per serving.

Pasta Primavera

POINTS® Value: 6 and Core
Servings: 4
Preparation Time: 25 min
Cooking Time: 12 min
Level of Difficulty: Easy
This pasta dish is full of fresh, spring vegetables. Use small, whole basil leaves or pile up some bigger ones and slice them into thin pieces.


  • 8 oz uncooked whole-wheat pasta, linguine
  • 1/8 tsp table salt, for cooking pasta
  • 4 tsp olive oil, divided
  • 8 oz asparagus, woody ends trimmed, cut into 1 1/2- to 2-inch pieces
  • 4 oz sugar snap peas, fresh, trimmed, large ones cut in half (about 1 1/3 cups)
  • 1 small yellow summer squash, halved lengthwise, sliced into 1/2-inch-thick pieces (about 1 cup)
  • 13 3/4 oz canned artichoke hearts, without oil, drained, quartered (about 1 1/2 cups)
  • 1 medium garlic clove(s), chopped
  • 1 cup grape tomatoes, halved
  • 1/2 cup frozen green peas, thawed
  • 1/4 tsp table salt
  • 1/4 tsp black pepper
  • 1/2 cup basil, fresh, leaves, thinly sliced


  • Bring a large pot of lightly salted water to a boil; add pasta and cook according to package directions.
  • Meanwhile, heat 2 teaspoons of oil in a large nonstick skillet over medium-high heat; add asparagus, snap peas and squash. Cook vegetables, stirring often, until vegetables are almost crisp-tender, about 4 minutes. Stir in artichoke hearts and garlic; cook and stir over low heat until fragrant, about 1 minute.
  • Stir in tomatoes, peas, salt and pepper. Scoop out 1/3 cup of pasta cooking water and add it to skillet. Cook, tossing ingredients, until tomatoes soften slightly and vegetables are crisp-tender, about 1 minute.
  • Drain pasta; return pasta to pot. Add vegetable mixture, basil and remaining 2 teaspoons of oil to pot; toss to mix and coat. Serve immediately. Yields about 2 1/4 cups per serving.


  • We used frozen peas and canned artichoke hearts to cut back on preparation time but if you don’t mind the extra prep work, you can substitute 1/2 cup of shelled fresh peas for the frozen peas and 6 steamed, fresh artichoke hearts for the canned ones.

Quick and Easy Fish Cakes
external image quickeasyfishcakes_lg.jpg

main meals

POINTS® Value: 4 and Core
Servings: 4
Preparation Time: 15 min
Cooking Time: 15 min
Level of Difficulty: Moderate
These fish cakes are courtesy of our UK site. Serve them with ketchup for a tasty light meal.


  • 1 pound uncooked cod, or any white fish fillets
  • 1 small onion(s), chopped
  • 1 Tbsp low-sodium soy sauce
  • 1/2 tsp table salt, or to taste
  • 1/2 tsp black pepper, or to taste
  • 1/2 pound potato(es), peeled and coarsely grated
  • 1 Tbsp sunflower oil, or canola oil


  • Cut fish into chunks and then place in a food processor; add onion, soy sauce, salt and pepper. Blend in pulses to a thick purée (make sure not to process too much).
  • Rinse potato in cold water, drain well and pat dry with a dish towel; add potatoes to fish mixture.
  • Using wet hands, shape mixture into 8 small cakes (make sure they are not too thick).
  • Heat oil in a large non-stick pan over medium heat. Cook cakes until they feel firm when pressed, about 5 to 7 minutes per side. Yields 2 cakes per serving.

Salmon Cakes with Fiery Bell Pepper Salsa

external image salmoncakeswsalsa_lg.jpg

main meals

POINTS® Value: 5 and Core
Servings: 4
Preparation Time: 30 min
Cooking Time: 12 min
Level of Difficulty: Easy
These savory fish cakes are just as tempting if you substitute two (7-ounce) cans of tuna for the salmon. Ancho chili powder gives the salmon a slightly smoky flavor; the cayenne is hotter.


  • 1 large sweet red pepper(s), finely diced, divided
  • 1 small yellow pepper(s), finely diced
  • 3/4 small jalapeno pepper(s), seeded and minced (don’t touch seeds with bare hands)
  • 1 Tbsp white vinegar, or red balsamic vinegar
  • 1/8 tsp table salt
  • 1/8 tsp black pepper
  • 2 medium scallion(s), trimmed and minced, divided
  • 1 Tbsp cilantro, fresh, minced
  • 14 1/2 oz canned salmon, drained
  • 1 small stalk celery, finely chopped
  • 1 medium shallot(s), minced
  • 1 large egg(s), beaten
  • 2 Tbsp fat-free mayonnaise
  • 1/4 tsp cayenne pepper, or ancho chili powder
  • 1/4 tsp black pepper
  • 1/8 tsp table salt
  • 1 sprays cooking spray


  • To make salsa, combine 1 cup of diced red pepper, yellow pepper, jalapeno, vinegar, 1/8 tsp of salt, 1/8 tsp of pepper, 1 minced scallion and cilantro in a medium bowl; set aside to allow flavors to blend.
  • Place salmon in large mixing bowl and mash with back of a spoon. (It is not necessary to pick out the bones.) Stir in remaining scallion, remaining red pepper, celery, shallot, egg, mayonnaise, cayenne pepper, remaining 1/4 tsp of black pepper and remaining 1/8 tsp of salt; mix well.
  • Coat a large skillet with cooking spray; heat skillet over medium heat.
  • Loosely pack a 1/4-cup measuring cup with salmon mixture; turn measuring cup ingredients out onto skillet and press down on salmon cake with a spatula until it is about 3/4-inch thick; repeat to make 8 salmon cakes total. Cook salmon cakes for 3 minutes on first side; gently turn over and cook until golden on second side, about 2 to 3 minutes more. (Be careful not to crowd salmon cakes; cook in 2 batches if necessary.) Yields 2 salmon cakes and about 1/2 cup of salsa per serving.

Can't forget the dessert:

Banana Couscous Pudding and Fruit Parfait
external image bananacouscouspudding_n_lg.jpg


POINTS® Value: 2 and Core
Servings: 4
Preparation Time: 10 min
Cooking Time: 4 min
Level of Difficulty: Easy
Couscous adds great texture to this pretty parfait. Serve it year-round by using whichever fruits are in season.


  • 1/3 cup water
  • 1/4 cup uncooked whole wheat couscous
  • 1 oz fat-free sugar-free instant banana pudding and pie filling mix
  • 2 cup fat-free skim milk, cold
  • 1 large banana(s), ripe, sliced
  • 1 cups strawberries, sliced
  • 1/8 oz mint leaves, sprigs (for garnish)


  • Bring water to a boil in a microwave-safe bowl in microwave. Carefully remove from microwave and stir in couscous. Cover with plastic wrap and let stand 5 minutes until couscous is tender.
  • Meanwhile, prepare pudding according to package directions using fat-free milk. Stir in couscous (it is okay if couscous is still warm). Let stand 5 minutes until pudding is set.
  • To make parfaits, layer about 2 tablespoons of pudding, then 2 tablespoons of bananas, 2 tablespoons of pudding and then 2 tablespoons of strawberries in each of 4 tall parfait or other tall thin glasses. Repeat layers once. Garnish with mint sprigs if desired. Serve immediately. Yields 1 parfait per serving.

Individual Baked Pumpkin Custards

Individual Baked Pumpkin Custards
Individual Baked Pumpkin Custards


POINTS® Value: 2 and Core
Servings: 8
Preparation Time: 10 min
Cooking Time: 20 min
Level of Difficulty: Easy
The sweetness of these pumpkin custards is offset by a spiced yogurt topping. Each one comes in its own ramekin for easy portion control.


  • 1 pound canned pumpkin, solid, not puree

    Custard Seasonings
  • 4 large egg(s)
  • 4 egg white(s)
  • 1/2 cup fat-free skim milk
  • 1/2 cup fat-free evaporated milk
  • 2 tsp McNeil Nutritionals SPLENDA No Calorie Sweetener
  • 2 tsp vanilla extract
  • 1 tsp ground cinnamon,

  • 2 cup plain fat-free yogurt, Greek-variety recommended
  • 2 tsp McNeil Nutritionals SPLENDA No Calorie Sweetener
  • 1/2 tsp vanilla extract
  • 1/2 tsp ground cinnamon
  • 1/2 tsp ground nutmeg
  • 1/4 tsp ground cloves


  • Preheat oven to 325ºF.
  • To make custard, spoon pumpkin into a large bowl; whisk in custard seasonings.
  • Place eight 4-ounce ramekins on a rimmed baking sheet; fill each ramekin about 3/4 full with custard. Bake for 20 minutes. Check for doneness by inserting a knife in center of a custard—if it comes out clean, custards are finished. If not, bake for 5 minutes more and check for donesness again; repeat until cooked through. Remove from oven and let cool on a wire rack.
  • Meanwhile, combine topping ingredients in a medium bowl; mix well and set aside.
  • When custards are cool, top each with about 1/4 cup of yogurt mixture and serve. Yields 1 custard per serving.

Salmon-Noodle Casserole

external image salmonnoodlecasserole_lg.jpg

main meals

Core Recipe
Servings: 4
Preparation Time: 20 min
Cooking Time: 43 min
Level of Difficulty: Moderate
This comfort-food casserole is sure to please on blustery winter days. Though tuna is more traditional, we used salmon for a richer color and taste.


  • 2 sprays cooking spray
  • 6 oz uncooked whole-wheat pasta, elbow macaroni or penne
  • 1 cup onion(s), chopped
  • 1/2 cup sweet red pepper(s), chopped (plus some rings for garnish if desired)
  • 1/2 cup green pepper(s), chopped
  • 1 cup fat-free skim milk
  • 2 large egg(s)
  • 2 Tbsp chives, fresh, minced
  • 1/4 tsp paprika
  • 3/4 tsp table salt
  • 1/4 tsp black pepper
  • 6 oz canned salmon, picked over for bones


  • Preheat oven to 350ºF. Coat a 3-quart casserole dish with cooking spray.
  • Bring a large pot of water to a boil; add pasta, stir and bring to a boil again. Cook until pasta is completely tender, about 8 to 10 minutes; drain, return pasta to pot and set aside.
  • Coat a large nonstick skillet with cooking spray; add onion and peppers. Sauté over medium-high heat, stirring frequently, until onions start to brown, about 5 minutes; add to pasta pot.
  • Bring milk to a simmer in a small saucepan. Meanwhile, beat eggs in a small, heatproof bowl. Slowly pour half of warmed milk into eggs (while beating constantly); pour mixture back into saucepan. Cook over medium heat, stirring constantly, until mixture thickens to consistency of custard sauce, about 5 minutes; remove from heat. Stir in chives, paprika, salt and pepper; then stir seasoned sauce into pasta pot.
  • Add salmon to pasta pot and spoon mixture into prepared casserole dish. Bake until mixture is piping hot and top is browned, about 20 minutes. Garnish with red pepper rings before serving if desired. Yields about 1 1/3 cups per serving.


  • Feel free to substitute 1 cup of frozen chopped mixed peppers for the fresh red and green peppers, and 1 cup frozen chopped onions for the fresh onions. Sauté as directed above but make sure all the liquid has evaporated before adding vegetables to the pasta pot.
    We sautéed the vegetables to help maximize their flavor but if you’re short on time, you can skip that step without a tremendous impact on taste.

Greek Eggplant and Chicken Casserole

external image eggplantgreekchicken_n_lg.jpg

main meals Had this for dinner tonight. It was very good!!! Elyse

Simply Filling Recipe or 4 pts. per serving
Servings: 6
Preparation Time: 25 min
Cooking Time: 75 min
Level of Difficulty: Moderate
We put a spin on moussaka with this mouth-watering casserole, using chicken instead of lamb or beef, and a zesty tomato sauce instead of bechamel. You won't miss the fat.


  • 3 sprays olive oil cooking spray
  • 2 medium raw eggplant, peeled and cut lengthwise into 1/4-inch-thick slices
  • 3/4 tsp table salt
  • 1 pound uncooked ground chicken breast
  • 1 cup onion(s), sliced
  • 2 medium garlic clove(s), minced
  • 2 Tbsp parsley, fresh, chopped
  • 1/3 tsp dried parsley
  • 1/3 tsp chives, dried
  • 1/3 tsp dried tarragon
  • 1/4 tsp ground cinnamon
  • 1/4 tsp ground nutmeg
  • 1/2 tsp table salt
  • 1/2 tsp black pepper, freshly ground
  • 28 oz canned diced tomatoes
  • 2 Tbsp canned tomato paste
  • 3/4 cup SoyaKaas Grated Parmesan Style Soy Cheese, or similar product


  • Preheat oven to 350ºF. Coat a 9 X 13-inch baking pan with cooking spray.
  • Lay eggplant slices on paper towels and sprinkle tops with 3/4 teaspoon of salt. Let stand 20 minutes to draw moisture out.
  • Meanwhile, coat a large nonstick skillet with cooking spray and set pan over medium-high heat. Add chicken and cook until browned, breaking up meat as it cooks, about 5 minutes. Add onion and garlic and cook until onion is soft, about 3 minutes more. Add fresh parsley, dried herbs, cinnamon, nutmeg and 1/2 teaspoon each of salt and pepper, and stir to coat. Cook 1 minute, until herbs and spices are fragrant.
  • Add tomatoes and tomato paste and bring to a simmer. Reduce heat to low and simmer, uncovered, until sauce thickens, about 15 minutes. Transfer mixture to a large bowl and set aside.
  • Off heat, coat surface of same skillet with cooking spray and set pan over medium-high heat. Wipe salt from eggplant slices with paper towel and add eggplant to hot skillet. Cook, until golden brown, about 2 minutes per side.
  • Arrange half of eggplant slices on bottom of prepared baking pan, slightly overlapping pieces to cover entire surface of pan. Top eggplant with chicken mixture and then top chicken with 1/4 cup of grated topping. Top with remaining eggplant slices and remaining 1/2 cup of grated topping.
  • Bake until top is golden brown and filling is hot, about 45 minutes. Let stand 10 minutes, slice into 6 pieces and serve.


  • You can replace the dried parsley, chives and tarragon with 1 teaspoon total of 'fines herbes.'

Baked Eggplant Parmigiana over Whole-Wheat Noodles

Baked Eggplant Parmigiana over Whole-Wheat Noodles
Baked Eggplant Parmigiana over Whole-Wheat Noodles

main meals

Simply Filling Recipe or 7 pts. per serving
Servings: 6
Preparation Time: 20 min
Cooking Time: 45 min
Level of Difficulty: Moderate
When you're in the mood for Italian, try our lightened version of eggplant parmigiana. It's full of heart-healthy ingredients like oats, whole wheat pasta and canned tomatoes.


  • 2 sprays olive oil cooking spray
  • 1 cup quick cooking rolled oats
  • 1 tsp garlic powder
  • 1 tsp dried oregano
  • 1/2 tsp table salt
  • 1/3 cup fat-free skim milk
  • 1 large raw eggplant, sliced crosswise into 1/2-inch-thick slices
  • 2 Tbsp SoyaKaas Grated Parmesan Style Soy Cheese, or similar product
  • 12 oz uncooked whole-wheat spaghetti
  • 28 oz canned diced tomatoes, with green pepper, celery and onion
  • 16 oz canned tomato sauce
  • 8 oz shredded fat-free mozzarella cheese


  • Preheat oven to 400ºF. Coat a large baking sheet with cooking spray.
  • In a shallow dish, combine oats, garlic powder, oregano and salt. Place milk in a separate shallow dish. Dip eggplant slices into milk and then into oat mixture; press oat mixture onto both sides of eggplant with hands. Place coated eggplant slices on prepared baking sheet and sprinkle with grated topping; lightly spray surface with cooking spray. Place in oven and bake 30 minutes.
  • Meanwhile, cook spaghetti according to package directions. While spaghetti cooks, in a medium bowl, combine diced tomatoes and tomato sauce; reserve 2/3 cup of sauce mixture and set aside for eggplant. Drain pasta and transfer to a large bowl; toss with sauce and cover spaghetti to keep warm.
  • Remove eggplant from oven and spoon reserved tomato sauce over top; top with mozzarella cheese. Return eggplant to oven and bake until cheese is browned and bubbly, about 10 to 15 minutes more. (Note: If cheese does not brown, broil for an additional 1 to 2 minutes.)
  • Place spaghetti on plates or in shallow bowls and arrange eggplant slices over top. Yields about 1 1/4 cup of spaghetti and 2 to 3 baked eggplant slices per serving.

Cream of Wheat Pudding (Core)

Servings | 1
breakfast | This recipe is Core; only count points if on the Flex plan. It's breakfast or a dessert - you decide. Optional: top with fresh or thawed frozen fruit (no sugar)

3 Tbsp Nabisco Cream Of Wheat, 2 1/2 Minute
1 cup fat-free skim milk
1 egg
1 packet McNeil Nutritionals SPLENDA (R) No Calorie Sweetener
1 tsp vanilla extract


1. Spray small saucepan with cooking spray, add milk and heat until just about boiling. Be careful as it will burn and stick to the bottom of the pan.
2. Add cream of wheat and stir with a whisk for about 2 minutes.
3. In a small separate bowl combine egg, vanilla, and splenda.
4. Stirring rapidly to avoid "scrambled egg effect," add the egg mixture to the cream of wheat and cook for 1 minute longer or until thickened to your liking, and long enough for the egg to cook.

Sweet Corn Pudding

If you like the Cream of Wheat Pudding, you may love this new take on the recipe.

1/4 cup grits (I use Arrowhead Mills)
1 cup fat-free skim milk
1 egg
1-2 packets Splenda or stevia
1 tsp vanilla, almond, or hazelnut extract
Cinnamon (optional)
Place the grits and milk in a small sauce pan and cook over medium-low heat, stirring constantly until they are the consistency you prefer.
In a small separate bowl combine egg, vanilla, and splenda.
Remove the pan for the stove and then, stirring rapidly to avoid "scrambled egg effect," add the egg mixture to the cream of wheat and cook for 1 minute longer or until thickened to your liking, and long enough for the egg to cook.

Core; serves 1.

Core Tamale Pie

1 c yellow corn meal*
2-¼ c cold water with added chicken bouillon (I used 2 cubes, you could probably use stock instead)
1 lb. 93% lean ground beef
1 medium onion, chopped
1 large green pepper, chopped
4 tsp canola oil
3 tsp chili powder
2 cloves garlic, chopped
1 tsp salt
Dash of pepper
1 (6 oz) can tomato paste
1 (10 oz) can Ro-Tel (mexican diced tomatoes)
1 (16 oz) can whole no-sugar-added kernel corn (with juice)
1 (16 oz) can dark no-sugar-added red kidney beans
Preheat oven to 350*.
Combine cornmeal, water and chicken bouillon in a medium saucepan; whisk or stir constantly over medium heat until slightly thickened. Spread in a 9 X 13-inch baking pan, sprayed with non-stick cooking spray. Set aside.
In a large skillet, brown beef, onion, green pepper, and canola oil. Add chili powder, garlic, salt and pepper, and stir well. Add tomato paste, Ro-Tel, corn, and kidney beans, and mix well.

Spread mixture evenly over the cornmeal mixture and top with 1 cup shredded soy or FF cheddar cheese. Bake for 20-25 minutes at 350 degrees.
*I've made this and the only complaint is that the corn meal is bland. When I make it again, I think I will add a packet of Taco Seasoning to it. This should give it some flavor. Elyse
Another idea that was given to me, is to put the corn meal mixture on top of the other ingredients. This way it will get a little crusty. Elyse

Serves 8

Core "Hamburger Helper"

Made this up tonight and it turned out pretty darn good. I think it's a great 'base' recipe you could play with...taco skillet, chili skillet, onion beef, etc. It was great, because it's a one pot meal!!!! DH ate two servings, so I consider it a success!

1 lb. ground beef
1 med onion, chopped
2 cloves garlic, minced
3.5 cups of beef broth (I used water and boullion stuff)
8 oz. ww pasta (I used farfalle)
3/4 c. ff sour cream
3/4 t. mustard
salt and pepper to taste
Brown the beef along with the onion and garlic. Drain any fat. Add the beef broth and the pasta, cover, bring to a boil, and simmer at a med. boil for 15 min (or until pasta is cooked). Turn the heat down to low, and stir in sour cream and mustard.

Almond Joy Pudding:

2 Cups Skim Milk
1 Box Jell-O Sugar-Free Fat-Free Chocolate Fudge Pudding Mix
2 tsp. Coconut Extract
1 Cup Raw Oatmeal
Mix milk and pudding mix together for 2 minutes or until thick. Add coconut extract and oatmeal. Mix well. Refrigerate for 1 hour. Tastes like a Mound's Almond Joy Candy Bar!

Creamy Cheese Capellini

Prep 5 min. Cook 15 min. Serves 4
From Weight Watchers Magazine Mar/Apr Issue

1/2 lb. whole-wheat capellini
2 tsp. extra-virgin olive oil
3 plum tomatoes, diced
2 garlic cloves, crushed through a press
1 (6 oz.) bag baby spinach
1 C. fat-free ricotta cheese
1 C. shredded fat-free mozzarella cheese
1/2 tsp. salt.

1. Cook the capellini according to package directions, omitting the salt if desired. Drain, reserving 2/4 c. of the cooking liquid.
2. While the water for the pasta is heating up, heat the oil in a large nonstick skillet over medium-high heat. Add the tomatoes and garlic. Cook, stirring frequently, until the tomatoes are softened, about 2 minutes. Add the spinach in batches, stirring just until each batch is wilted.
3. Add the capellini, reserved cooking liquid, cheeses, and salt. Cook, stirring frequently, until the cheeses are melted. Serve at once.
For those on flex it is 6 pts per serving.

Core Lemon Cheese Cake

1 box sugar free lemon Jello
1 cup hot water
16 ounces FF cottage cheese
1/2 cup skim milk
1 tsp. vanilla
1/4 tsp. salt
2 pkg. splenda or to your likeness

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.
FF Cool whip can also be added but will need to count points.


1lb 93% lean ground beef
1 large onion
1 can kidney beans
1 can pinto beans
1 can fat free refried beans
1 can corn
1 16oz can chopped tomatoes
1 15oz can tomato sauce
1 cup water
1 4oz can green chilies
1 package taco seasoning
1 packet Hidden Valley dressing (not buttermilk) dry mix
Chop onion and brown ground beef. Add the rest of the ingredients – do not drain anything. Bring to a boil over medium heat and simmer for 15 minutes.

Core Pudding Dessert

1 pkg. Sugar Free Pistachio Pudding
1 can crushed pineapple in it's own juice, drained
2 cups nonfat plain yogurt
Mix all together and refrigerate. Makes a wonderful dessert!
Made this with Cheesecake Pudding and Mandarin Oranges. Very Yummmmmmmy!!!!!!!!!!!!!!

Core Pancakes

1/4 cup FF Cottage Cheese
1/2 cup oatmeal
2 egg whites
1 Tbs. Splenda
2 tsp. vanilla
Cinnamon (opt).
Mix all in blender or Magic Bullet. You could also add your 2 tsp. of oil or you could use your oil to cook them in. Cook as you would pancakes.
I then thaw 1 cup of frozen blueberries in the microwave. Add some Splenda to taste and pour on top of the pancakes. Wonderful. These will hold me till about 1:30-2 in the afternoon.

Roasted Chickpeas

external image roastchickpeas_n_lg.jpg
Core Recipe
Servings: 4
Preparation Time: 5 min
Cooking Time: 50 min
Level of Difficulty: Easy
A low-fat alternative to cocktail nuts, these spicy beans also taste great tossed into salads. Store in an airtight container to maintain freshness.


  • 1 sprays olive oil cooking spray
  • 2 cup canned chickpeas, rinsed and drained
  • 1/4 tsp garlic powder
  • 1/8 tsp red pepper flakes


  • Preheat oven to 350ºF. Lightly coat a rimmed baking sheet with cooking spray.
  • Spread chickpeas on baking sheet and sprinkle with garlic powder and red pepper; toss to coat.
  • Roast on bottom rack of oven, shaking pan about every 15 minutes, until browned and slightly crunchy, about 45 to 50 minutes. (The chickpeas will still be somewhat soft. Cook longer for desired texture.) Cool before serving. Yields about 1/2 cup per serving.