Core Cream of Broccoli Soup

It’s soup season! Here is a recipe for a core soup that is a remake of the classic.

1 head broccoli, chopped in food processor (or by hand)

1 onion, chopped in food processor

1.5 cups water

1 chicken bullion cube

1 cup ff sour cream

.5 cups shredded ff cheese, preferably cheddar

1 t. salt

TO MAKE:

Heat the onion, broccoli, water and bullion cube to boiling, turn down the heat and cook on low for 5 minutes. Add the rest of the ingredients besides the cheese. Stir well. Serve, garnished with the cheese. SOOO easy.

BIG Chocolate Attack Ice Cream (2-3points)

I have a new one, people, and I have to say that I enjoyed this JUST AS MUCH as a dish of chocolate ice cream. Seriously. I will also post this again in CORE format–I just have to work out a couple kinks! This is bigger than 2 scoops of chocolate ice cream,too. You could switch it up by using a different flavor of pudding or bar, too.

1 Sugar-free chocolate JELLO pudding snack

1 1-point chocolate fudge bar (such as Healthy Choice)

1/2 cup water or ff milk (this is the difference between 2 and 3 points)

OPTIONAL: teaspoon jimmies (sprinkles)

INSTRUCTIONS:

Remove the stick from the bar. Place all ingredients in the blender and blend on high. Put in a glass dish and freeze for about an hour if you want a frozen dessert. (Otherwise you can have it right away as a drink) When hardened, re-blend (with a couple drops of water if needed for smoothness). Top with jimmies if preferred. MMMMM!!!!

Mediterranean Whole Wheat Couscous Salad (Core!)

Know what’s really great about many of the Core grain foods on Weight Watchers? Can you say ready in 10 minutes? Take couscous–this delicious food is low glycemic index, and doesn’t need to be cooked on the stovetop. I actually NEVER bother to make it on the stovetop, I just pour boiling water over it, cover it, and fluff it. Here’s a really good recipe that’s core. The oil is optional, so if you’ve already used your oil for the day, skip it and substitute mustard.

INGREDIENTS:

1 cup whole wheat couscous

1/2 t. salt

2 cups boiling water

1/2 cup chopped mixed vegetables of choice (cucumber, red onion, tomato, carrot, etc)

Optional: diced mango, peach apple, etc.

DRESSING:

2 t. olive oil

2 t. lemon juice

1 t. red wine vinegar

10 leaves mint, oregano or basil (or all three! My opinion is that you can’t really overdo the herbs.)

2 cloves garlic

PROCEDURE:

Put the couscous in a bowl and sprinkle the salt over. Pour boiling water to cover and cover the bowl with a plate (or whatever you have laying around.)

Send the dressing ingredients for a whirl in the food processor or blender. If you are the kind of person who has 1 million years on your hands, you can chop the herbs and garlic yourself and then put the ingredients in a jar and shake violently. Your choice:)

After about 10 minutes, fluff the couscous with a fork, add the vegetables and fruit if using and toss with the dressing. Allow to sit for about 1/2 hour if you have the time, or refrigerate and let marinate. Taste and adjust for seasonings. Serve cold or room temperature.

Crusted Orange Chicken Breast (core)

I learned to make a version of this in Italy and it is a real taste winner. They use regular breadcrumbs, and more oil, but to make this weight watchers core, I’ve altered it.

Ingredients:

2 boneless, skinless chicken breasts

1 orange

1 cup chicken broth

1/2-1 cup wholegrain cereal, crushed in a blender

2 cloves garlic, minced

1 t. Italian seasoning (dried thyme, oregano, basil, parsley

1/4 t. salt

2 t. olive oil (or nonstick spray)

DIRECTIONS: Combine the salt, seasonings and cereal crumbs. Dip the breasts in the crumb mixture to coat evenly. Preheat a skillet (I prefer cast iron) over medium-high heat. Coat the skillet with the olive oil or nonstick spray, reduce heat to medium, and add garlic, stirring constantly, until a good aroma is released (do not burn the garlic!) Add the chicken breasts, not touching each other, and set a timer for 4 minutes. Check for browning–if browned, turn and cook another 4 minutes, browning both sides of the chicken. Reduce heat to low. Squeeze the orange over the breasts and pour the chicken broth over all. Cover, and cook another 10-15 minutes on low heat (15 will yield a more tender chicken).

Southwest Corn and Black Beans

Asian Broccoli Stir-Fry (0 points)

This tastes like all you hoped it would, and has no added fat. You could eat a pound of this and spend no points.

Ingredients:

1 pound broccoli florets (to save time, I buy it frozen and thaw in the microwave…) Otherwise, steam the broccoli first.

2 cloves minced garlic

1 t. soy sauce

1 t. minced ginger (from a jar is fine)

hot red pepper flakes (to taste–I use about 1/8 t.)

nonstick spray

DIRECTIONS:

Heat a heavy skillet (I use cast iron) and spray with nonstick spray. Add garlic, ginger and hot pepper flakes and stir constantly for a minute–do not let the garlic burn–turn down heat if necessary. Add the broccoli and toss well with the garlic mixture. Sprinkle with the soy sauce, and allow the broccoli to cook for 5 minutes, stirring once. Taste and adjust the soy sauce if necessary adding more.

Weight Watchers Core Tex Mex Salad

I love corn and black beans, and they’re both oh, so core. This salad is adapted from my mom’s recipe. This version has less oil and the oil is optional.

Ingredients:

1 cup corn kernels

1 12-oz can black beans, drained and rinsed well

1/2 red pepper (bell) diced

1 clove garlic, minced

1 t. olive oil (optional)

1 T. lemon or lime juice

1 t. chili powder

Directions:

Combine the beans, corn, and peppers. Whisk together the olive oil, garlic, juice, and chili powder and toss well with the corn, beans and peppers. Allow to marinate for 1/2 hour before serving.

3 Point Lowfat Peanut Butter Ice Cream Treat!

Have you heard of or tried “Better’n Peanut Butter”? I love the stuff! You can get it at Trader Joe’s. It is actually made with peanuts (so nut allergies, beware)–from defatted peanut flour. It’s not exactly BETTER than peanut butter, but it’s better for you in terms of fat (2g per 2 Tablespoon serving). In this quick fix (pun intended) dessert, there are only 3 points and while it isn’t core, it’s not exactly going to break the calorie bank either. Love. Would be good with some chocolate sprinkles on top, too, but that would add another point.

Ingredients:

1/2 cup Breyer’s Double Churn vanilla ice cream (FAT FREE)

1 T. Better’n Peanut Butter

Directions: Just mix them up with a spoon right in the bowl. Try to eat it slowly (I double dog dare you.) Try to eat it with a tiny spoon to make it last (it won’t otherwise.) Try not to repeat (I failed.)

Greek Spinach Salad with Dijon Dressing

I love love love Greek salad! I could eat it every single day.

Ingredients:

Spinach or lettuce, torn (as much as you want–I like A LOT)

red onion, shaved very thin

6 olives, kalamata, sliced in half

1oz ff feta (or regular fat, if you’re not on core)

pepper

Dressing:

1t. Dijonaise or dijon mustard

1t. olive oil

1t. wine vinegar

Directions: Arrange spinach or lettuce, onions, olives and crumbled feta on a big plate. Whip up the dressing and drizzle over.

Yogurt Cheese (fat free)

I love FAGE brand Greek yogurt, but I’m not about to pay for it since it is so easy to do yourself at home with regular yogurt. Use organic for the best taste and most yield, but you can also use store brands, etc. This can be used as a meal on its own, or as a topping, filling, dip base, sandwich filling, etc.

Ingredients:

Container of fat free plain yogurt. That’s all!

Directions: Line a nice, deep, big bowl with a dish cloth and pour the entire contents of the yogurt into the cloth. Tie the ends of the dish cloth around a spoon or other utensil that rests over the bowl, to drain the whey liquid from the yogurt. Put the bowl in the fridge, and periodically empty the liquid that drains out.

After a day, you’ll have a good, thick yogurt, but after 3 days, you’ll have a nice, thick cheese that can be flavored with chopped herbs, mustard, fruit, or whatever strikes your fancy. This can also be the basis for a cheesecake.