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Speaking of recipes....Share your favorite here!

So, what's your favorite "I can't believe this is healthy" recipe that helps you stay on track? Why not share a few here - perhaps we could make it a weekly thread even.

Thu. Dec 29, 9:35am

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Hot & Sweet Corn Salad

Hot & Sweet Corn Salad

3 cups fresh corn off the cob
3/4 cup assorted chopped peppers (red, orange, yellow)
1 medium cucumber, sliced and quartered
1/2 cup crumbled feta cheese
3 scallions chopped

1/4 cup canola oil (you can use less oil)
2 T apple cider vinegar
1/2 or a whole minced Jalapeno pepper
salt and pepper to taste
2 cloves minced garlic
1 T sugar

Remove corn from the cob and sauté with a little bit of oil until al dente. Cool completely.
Mix the dressing ingredients and set aside. Mix the rest of the salad ingredients with the corn. Toss thoroughly with dressing. Refrigerate for at least an hour and serve.

NOTE: This recipe is from a friend who copied a Whole Foods recipe. This dish is so amazing, great for taking to summer BBQs.

Thursday, December 29, 2005, 9:47 AM

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Spicy Cucumber Salad with Peanuts

Spicy Cucumber Salad with Peanuts
Cooking Light Annual Recipes 2002
Serves: 4
WW Points: 1

1 1/2 lb cucumber, peeled, halved lengthwise, and thinly sliced (about 4 c.)
2 tsp. kosher salt
1/2 c. rice vinegar
1/2 c. water
3 T. sugar
1/4 tsp. crushed red pepper
2 T. minced red onion
1 T. chopped dry roasted peanuts

Place cucumber slices in a colander; sprinkle with salt. Toss well. Drain 1 hour. Place cucumber slices on several layers of paper towels; cover with additional paper towels. Let stand 5 minutes, pressing down occasionally. Rinse and pat dry. Combine vinegar, water, sugar, and pepper in a small saucepan. Bring to a boil. Reduce heat; cook until reduced to 1/3 cup (about ten min.) Remove vinegar reduction from heat; cool. Stir in onion. Combine cucumbers and vinegar reduction in medium bowl. Toss well. Sprinkle with peanuts. Yield: 4 servings (3/4 cup each).

Cal=76; Fat=1.4g; Protein=1.6g; Carb=14.6g; Fiber=1.5g; Chol=0mg; Iron=.3mg; Sodium=247mg; Calcium=27mg

NOTE: This is fantastic! Labor intensive, but worth it.

Thursday, December 29, 2005, 9:48 AM

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Caldo de Bolas - this one is UNBELIEVABLY GOOD!

Caldo de Bolas
Caldo de Bolas is a stuffed plantain dumpling soup found throughout Ecuador. The dumplings don't traditionally contain flour, but we found them lighter and easier to handle with some added. Use plantains that are heavily mottled and will turn black within a day or two.

1/4 cup finely chopped onion
1/4 cup finely chopped green bell pepper
1/2 pound ground sirloin
1 garlic clove, minced
1/4 cup low-sodium beef broth
1 tablespoon raisins
1 tablespoon peanut butter

2 teaspoons vegetable oil
1 cup finely chopped onion
2/3 cup finely chopped green bell pepper
3 1/4 cups low-sodium beef broth
2 cups water
1 teaspoon cumin seed
1/4 teaspoon salt
1 (14.5-ounce) can diced tomatoes
1 minced jalapeño pepper
2 ripe plantains, each cut crosswise into 3 pieces
1/2 cup all-purpose flour
1 large egg
1/2 cup chopped fresh cilantro

To prepare filling, cook 1/4 cup onion, 1/4 cup bell pepper, and beef in a large nonstick skillet over medium-high heat until browned, stirring to crumble. Add garlic, and cook 5 minutes, stirring frequently. Stir in 1/4 cup broth, raisins, and peanut butter. Bring to a boil; cook 2 minutes or until thick. Set aside.

To prepare soup, heat oil in a Dutch oven over medium-high heat. Add 1 cup onion and 2/3 cup bell pepper; sauté 5 minutes or until browned. Add 3 1/4 cups broth, water, cumin, salt, tomatoes, and jalapeño; bring to a boil. Reduce heat; add plantains, and simmer 15 minutes or until plantains are tender. Remove plantains from soup; let cool slightly.

Place plantains in a large bowl; mash with a potato masher until smooth. Lightly spoon flour into a dry measuring cup; level with a knife. Add flour to mashed plantains; stir until combined. Add egg; stir until combined. Turn dough out onto a floured surface; knead 3 times. Divide dough into 12 equal portions, shaping each portion into a ball. Working with 1 portion at a time (cover remaining dough to prevent drying), place dough on a floured surface. Flatten; make an indention in center using thumb. Spoon about 1 tablespoon beef mixture into indention. Gather edges to encase filling, pinching to seal. Gently roll, using both hands, to form a ball. Repeat procedure with remaining dough and beef mixture. Gently drop balls into simmering broth; cover and cook 10 minutes. Sprinkle with cilantro.

Yield: 6 servings (serving size: 2/3 cup soup and 2 bolas)
CALORIES 296 (33% from fat); FAT 10.8g (satfat 3.4g, monofat 4.3g, polyfat 1.8g); PROTEIN 14.7g; CARBOHYDRATE 37.4g; FIBER 4g; CHOLESTEROL 61mg; IRON 2.8mg; SODIUM 283mg; CALCIUM 48mg; Cooking Light, APRIL 2004

NOTE: This is truly one of the tastiest dishes I’ve ever made. It tastes best the next day. Even my chef friend loved this one.

Thursday, December 29, 2005, 9:48 AM

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Curried Couscous with Broccoli and Feta

Curried Couscous with Broccoli and Feta
Using bagged broccoli florets and preshredded carrots all but eliminates the prep with this vegetarian entrée. If you want to add meat, use chopped chicken or thin strips of flank steak.

1 3/4 cups water
1 cup uncooked couscous
1 1/2 cups small broccoli florets
1/2 cup finely chopped red onion
1/3 cup shredded carrot
1/4 cup raisins
1/4 cup dry-roasted cashews, chopped
2 tablespoons white wine vinegar
1 1/2 tablespoons olive oil
1 tablespoon sugar
1 1/2 teaspoons curry powder
1 teaspoon bottled minced fresh ginger
3/4 teaspoon salt
1 (15-ounce) can chickpeas (garbanzo beans), drained and rinsed
3/4 cup (3 ounces) crumbled feta cheese

Bring 1 3/4 cups water to a boil in a medium saucepan; gradually stir in couscous. Remove from heat; cover and let stand 5 minutes. Fluff with a fork.

While couscous stands, steam broccoli florets, covered, for 3 minutes or until tender.

Combine couscous, broccoli, onion, and next 10 ingredients (onion through chickpeas), tossing gently. Sprinkle with cheese.

Yield: 5 servings (serving size: about 1 1/4 cups)
CALORIES 402 (27% from fat); FAT 12.2g (satfat 3.8g, monofat 5.8g, polyfat 1.6g); PROTEIN 13.4g; CARBOHYDRATE 61.4g; FIBER 7.4g; CHOLESTEROL 15mg; IRON 2.7mg; SODIUM 827mg; CALCIUM 145mg;
Cooking Light, JANUARY 2004

NOTE: Fantastic flavors in this salad, I use whole wheat couscous for added fiber.

Thursday, December 29, 2005, 9:49 AM

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Crunchy Chicken Salad

Crunchy Chicken Salad
Yield: 4 servings (serving size = 1 cup)
Source: Cooking Light Annual Recipes 2003

2 c. cubed cooked chicken breast
1 c. chopped Granny Smith apple
1/2 c. chopped celery
1/4 c. raisins
2 T. chopped green onions
1/3 c. low fat mayonnaise
1 T. reduced fat sour cream
1 tsp. fresh lemon juice
1/4 tsp. salt
1/4 tsp. freshly ground black pepper
1/8 tsp. ground cinnamon


1. Combine first 5 ingredients in a large bowl. Combine mayonnaise and remaining 5 ingredients, stirring well with a whisk. Add mayonnaise mixture to chicken mixture, tossing well to coat.

Healthy Units: 4 per serving
Calories=207; Fat=4.4g; Protein=22.4g; Carb=18.4g; Fiber=1.1g; Chol=61mg; Iron=1.2mg; Sodium=402mg; Calcium=32mg

NOTE: This is the best chicken salad recipe. Still good if you use 1/4 cup of mayo, or a mix of mayo and fat free sour cream.

Thursday, December 29, 2005, 9:49 AM

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Cauliflower Cheese soup - this one is a lifesaver!

Cauliflower Cheese soup

14 oz. fat free chicken broth
1 head of cauliflower, split into rough pieces
1/4 cup of minced onion or shallots
2 or 3 wedges of Laughing Cow cheese or 2 or 3 TBSP of low fat cream cheese
1 or 2 cups of fat free milk (organic tastes better)
salt and pepper to taste

Saute onion in a Pam sprayed pan. When soft, add cauliflower chunks and broth. Simmer until cauliflower is soft. Remove from heat and in batches, blend in food processor with fat free milk. Season with salt and pepper to taste.

NOTE: This is so easy and tasty. Great for cold weather or when you’re starving and want filling, low calorie food. I like to pan-fry some scallops to add to the soup.

Thursday, December 29, 2005, 9:50 AM

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Black Bean and Quinoa Salad

Black Bean and Quinoa Salad From

• 1/2 cup quinoa
• 1 cup white corn
• 2 scallions chopped
• 1/2 cup chopped tomatoes
• 1/2 cup chopped celery
• 1/2 cup chopped green peppers
• 1 can black beans, drained and rinsed

• 3-4 tablespoon oil...not a heavy olive
• 2 tablespoon lemon juice or balsamic vinegar
• 1 clove garlic minced
• salt and pepper to taste
• cilantro


Serves: 4-6.
Preparation time: 30 min.

Soak quinoa for five minutes then drain. Cook either in vegetable stock or water for 15 minutes. In the last five minutes put in the corn if using frozen. Drain and cool. Mix the remaining ingredients in a bowl and pour the dressing in and mix well. This is good the next day as well. Best if served cold. Substitutions can be made for the onions, grated carrots, what ever you prefer. I have also added a small amount of jalopeno peppers before because my husband likes it hot....

NOTE: This really is a fabulous salad and quite healthy. I think the quinoa doesn’t need to be cooked that long, you could also substitute millet or whole wheat couscous. I cut back the oil.

Thursday, December 29, 2005, 9:50 AM

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Chiles Rellenos Casserole

Chiles Rellenos Casserole

1/2 pound ground chicken (or turkey)
1 cup chopped onion
1 3/4 teaspoons ground cumin
1 1/2 teaspoons dried oregano
1/2 teaspoon garlic powder
1/4 teaspoon salt
1/4 teaspoon pepper
1 (16-ounce) can fat-free refried beans (I used re-fried black beans)
2 (4-ounce) cans whole green chiles, drained and cut lengthwise into quarters
1 cup (4 ounces) preshredded colby-Jack cheese
1 cup frozen whole kernel corn, thawed and drained
1/3 cup all-purpose flour (I used whole wheat)
1/4 teaspoon salt
1 1/3 cups skim milk
1/8 teaspoon hot sauce
2 eggs, lightly beaten
2 egg whites
Cook chicken and onion in a nonstick skillet over medium-high heat until browned, stirring to crumble. Combine chicken mixture, cumin, and next 5 ingredients in a bowl. Stir well, and set aside.

Arrange half of green chile strips in an 11 x 7-inch baking dish; top with half of cheese. Spoon mounds of bean mixture onto cheese, and spread gently, leaving a 1/4-inch border around edge of dish; top with corn. Arrange remaining chile strips over corn; top with remaining cheese. Set aside.

Combine flour and salt in a bowl; gradually add milk and hot sauce, stirring with a wire whisk until blended. Stir in eggs and egg whites; pour over casserole. Bake at 350° for 1 hour and 5 minutes or until set; let stand 5 minutes.
Yield: 6 servings (serving size: 1 (3 1/2-inch) square)

CALORIES 292 (29% from fat); FAT 9.5g (sat 4.6g, mono 2.9g, poly 1g); PROTEIN 23.3g; CARB 29.3g; FIBER 5.2g; CHOL 118mg; IRON 3.7mg; SODIUM 640mg; CALC 242mg;

Thursday, December 29, 2005, 9:52 AM

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Spinach-and-Artichoke Dip

Spinach-and-Artichoke Dip

2 cups (8 ounces) shredded part-skim mozzarella cheese, divided
1/2 cup fat-free sour cream
1/4 cup (1 ounce) grated fresh Parmesan cheese, divided
1/4 teaspoon black pepper
3 garlic cloves, crushed
1 (14-ounce) can artichoke hearts, drained and chopped
1 (8-ounce) block 1/3-less-fat cream cheese, softened
1 (8-ounce) block fat-free cream cheese, softened
1/2 (10-ounce) package frozen chopped spinach, thawed, drained, and squeezed dry
1 (13.5-ounce) package baked tortilla chips (about 16 cups)
Preheat oven to 350°.

Combine 1 1/2 cups mozzarella, sour cream, 2 tablespoons Parmesan, and next 6 ingredients (2 tablespoons Parmesan through spinach) in a large bowl, and stir until well-blended. Spoon mixture into a 1 1/2-quart baking dish. Sprinkle with 1/2 cup mozzarella and 2 tablespoons Parmesan. Bake at 350° for 30 minutes or until bubbly and golden brown. Serve with tortilla chips.
Yield: 5 1/2 cups (serving size: 1/4 cup dip and about 6 chips)

CALORIES 148 (30% from fat); FAT 5g (sat 2.9g, mono 1.5g, poly 0.5g); PROTEIN 7.7g; CARB 18.3g; FIBER 1.5g; CHOL 17mg; IRON 0.6mg; SODIUM 318mg; CALC 164mg;
Cooking Light, SEPTEMBER 2000

NOTE: Brought this to Thanksgiving dinner and no one new it was “diet”. Serve with whole wheat pita chips or whole grain crackers to make it even healthier.

Thursday, December 29, 2005, 9:54 AM

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Lentils and Bulgur with Caramelized Onions

Excerpted from Claudia Roden's The New Book of Middle Eastern Food which I HIGHLY recommend.

Mujadra bel Burghul
(Lentils and Bulgur with Caramelized Onions)

Serves 4-6. This Lenten specialty of the Orthodox Christian Communities of Syria and Lebanon can be served hot or cold. Accompany with yogurt.

4 cups of chicken stock
1/2 teaspoon allspice
good pinch of chili pepper (optional)
1 tablespoon tomato paste
1 cup large brown or green lentils, washed
salt and pepper
1 1/4 course ground bulgur (cracked wheat)
8 tablespoons of extra virgin olive oil
2 large onions halved and thickly sliced

In a large pan, bring the stock to boil. Add allspice, chili pepper, and tomato paste. Stir well and add lentils. Simmer with lid on for about 15 minutes or until the lentils are almost tender.

Add salt and pepper, stir in bulgur. Cook with the lid on, over very low heat for 10-15 minutes, adding a little water if it becomes too dry. Then leave for 10 minutes longer, with the lid on, until the bulgur is plump and tender. Stir in 5 tablespoons of olive oil.

At the same time, in large frying pan, fry the onions in the remaining oil over medium heat for about 30 minutes, stirring often, until they are very brown, putting the heat up towards the end to caramelize them. Serve the lentils and bulgur topped with the onions.

My WW changes: "fry" the onions in ff chicken stock and then just add olive oil at the end to caramelize over high heat.

I added 3 tablespoons of oil to the bulgur at the end, but you could easily use less, or omit entirely. I would not omit the oil in the onions, as this component really makes the dish.

1 cup = 4 points (would be less if you cut the oil even more)

Thursday, December 29, 2005, 9:55 AM

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