Recipe Exchange for Weight Loss Challenge

* Exported from MasterCook *

Mexicali Meatloaf - 4 Points

Recipe By :

Serving Size : 6

Categories : Meatloaf

Mexican

Amount Measure Ingredient -- Preparation Method

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1 cup salsa -- divided, chunky

6 tablespoons sour cream, light

16 ounce ground beef -- lean

1/2 cup quick cooking oats

1 teaspoon dried parsley

3/4 cup cheddar cheese, lowfat -- shredded

Preheat oven to 350º F.

Spray a 9x5" loaf pan with olive oil flavored cooking spray.

In a medium bowl, combine 1/2 cup salsa and sour cream. Refrigerate.

In a large bowl, combine meat, oats, remaining 1/2 cup salsa, parsley flakes and cheddar cheese. Mix well to combine. Pat mixture into prepared baking dish. Bake for 45 to 50 minutes. Place baking dish on a wire rack and let set for 5 minutes.

Cut into 6 servings.

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Per Serving (excluding unknown items): 188 Calories; 7g Fat (54.4% calories from fat); 5g Protein; 8g Carbohydrate; 1g Dietary Fiber; 4mg Cholesterol; 278mg Sodium. Exchanges: 1/2 Grain(Starch); 5 1/2 Lean Meat; 1/2 Vegetable; 8 Fat; 0 Other Carbohydrates.

THIS one is one of Karl's favorites:


Chicken Cheese Steaks

Makes 4 servings
From Weight Watcher's Everyone Loves Chicken cookbook

1 teaspoon olive oil
1/2 medium onion, thinly sliced
1/2 small poblano chile, seeded and thinly sliced (I can't find them, I just use a jalapeno)
1 garlic clove, crushed through a press
1 pound chicken tenders
1/4 teaspoon salt
2 (1-ounce) slices provolone cheese
2 (3-4 ounce) hero or hoagie rolls, split and toasted

1. Heat the oil in a large nonstick skillet over medium heat. Add the onion, poblano chile, and garlic; cook, partially covered, stirring occassionally, until golden and softened, 3-4 minutes.

2. Add the chicken and salt; cook, uncovered, turning occassionally, until the chicken is browned and cooked through, about 4 minutes. Remove the skillet frm the heat. Top the chicken with the cheese; cover the skillet and let stand until the cheese melts, about 1 minute.

3. Fill each roll with half the chicken filling. Cut each sandwich in half.

Per serving (1/2 sandwich): 326 Cal, 10 g Fat, 4 g Sat Fat, 0 g Trans Fat, 78 mg Chol, 593 mg Sod, 25 g Carb, 2 g Fib, 32 g Prot, 157 mg Calc. Points value: 7

Love, love, love this soup - nice and filling and oh so tasty!!!

* Exported from MasterCook *

Taco Soup

Recipe By :Reallymine
Serving Size : 15 Preparation Time :0:15
Categories : Soup

Amount Measure Ingredient -- Preparation Method
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1 large onion -- chopped
1 package taco seasoning mix
2 cups corn
1 can chicken broth
1 can black beans
1 can white beans
1 can fat free refried beans
1 can diced tomatoes
1 can rotelle -- Ro-Tel Tomato the spiciness you prefer

Simmer onions in a Pam coated skillet on low, just til they are getting translucent

Add all other ingredients.

Simmer, covered, 1 hour.

Can be frozen.

All cans are approximately 14-16 oz.

You can heat all of this and put it in the crockpot for 2 hours on high. Serve with fresh chopped tomatoes, green onions, crushed tortilla chips, olives, shredded cheese.in any combination your little heart desires.

Source:
"Weight Watchers Message Boards"
Yield:
"1 cup"
Start to Finish Time:
"1:15"
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Per Serving (excluding unknown items): 143 Calories; 1g Fat (4.5% calories from fat); 8g Protein; 27g Carbohydrate; 6g Dietary Fiber; 0mg Cholesterol; 246mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fat; 0 Other Carbohydrates.

NOTES : Serving size is 1 cup and 2 points per cup

Some of my favorites:

Note: I don't usually deal with carb/fat/fiber counting... I just eat high-fiber/low fat all around, so most recipes are low fat if not high-fiber--if they're not, I'll note that.

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English Muffin Pizza

- 1 Thomas' Light Multi-Grain English Muffin (100c)
- 2 Tbs Ragu "Homestyle" Pizza Sauce (20c)
- 1oz Part-Skim Low-Moisture Mozzarella (80c)

Bake in oven until cheese is melted :)

Total Calories: 200
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Basamati Brown Rice Stirfry

- 1/4 cup (dry) Basamati Brown Rice--the directions on the rice bag calls for 1 cup dry, so I just quarter up the result cooked. (200c)
- Lean Protein of your choice (I usually stick with 3oz of chicken breast and/or tofu) (~140cal for Chicken Breast w/no skin)
- Mix of Vegetables (Onion, Roasted Red Pepper, French Cut Green Beans, Green Peas and Broccoli) (~100c)
- Seasoning of your choice (I use fat free Italian dressing, Adobo, Hot sauce, or asian seasoning packets. This can add calories, depending on what you use) (~50c)

Cook meat, then add vegetables and rice and stirfry together until everything's toasty warm :) This is a pretty big single portion--sometimes I'll eat half of it and save the rest for another meal--it sure is tasty, though.

Total Calories: ~490

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Guilt-Free "Pasta" Alfredo

- 1 package of Shirataki Noodles (I have a hard time finding them around here, they're in the tofu section and have a very pasta-like quality. Just make sure to drain, rinse and then parboil for 3 minutes before adding sauce--they have a weird fishy smell right out of the package...) (40cal)
- 1/4 cup Alfredo Sauce (~100cal depending on brand)
- 3oz Skinless, Boneless Chicken Breast (140cal)

Total Calories: ~280 (note: fat/sat fat is going to be slightly higher than usual in this dish, thanks to the alfredo sauce...but as long as you measure and use sparingly, it's a really good alternative to the pasta-version)

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here is a link to some recipes by women on another forum that i am on.
http://forum.bodybuilding.com/showth...coconut+shrimp
and here is a coconut shrimp recipe that i found.
http://forum.bodybuilding.com/showthread.php?t=2104991

Quote:

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Originally Posted by AzureN1ght

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Guilt-Free "Pasta" Alfredo

- 1 package of Shirataki Noodles (I have a hard time finding them around here, they're in the tofu section and have a very pasta-like quality. Just make sure to drain, rinse and then parboil for 3 minutes before adding sauce--they have a weird fishy smell right out of the package...) (40cal)
- 1/4 cup Alfredo Sauce (~100cal depending on brand)
- 3oz Skinless, Boneless Chicken Breast (140cal)

Total Calories: ~280 (note: fat/sat fat is going to be slightly higher than usual in this dish, thanks to the alfredo sauce...but as long as you measure and use sparingly, it's a really good alternative to the pasta-version)

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

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My bad, the Shirataki noodles are actually 20 cals per 8oz package :) So the total's closer to 260.

Hey Robin... a question about the Taco Soup...


Do you drain the juice from the cans of beans and corn and stuff? Or do you pour everything in, juice and all? Sounds really yummy and I wanna try it!

Hummus

2 regular sized cans of chick peas/garbonzo beans, mostly drained*. (I like Bush's brand)
*I drain the bean juice into a cup and add some back as needed when blending.
1/2 cup extra virgin olive oil
1/2 cup tahini (I've found a good brand available at a local grocery store chain, Gerrards…one jar lasts for 2-3 recipes. Check your local whole foods store.)
Juice of one lemon (I buy bottled lemon juice and just add a couple good squirts)
1 teaspoon cumin
1/2 - 1 teaspoon cayenne (I usually add about 1/2 teaspoon to start with and add more taste while it's blending)
1/2 teaspoon-ish salt
1/2 teaspoon-ish pepper (couple shakes of each…I don't measure)
2-4 cloves garlic, roughly chopped (for some reason my food processor doesn't always blend the garlic if I throw in whole cloves)

Blend in food processor until smooth. I slowly add back in some reserved bean juice until I like the smoothness consistancy and add a bit more cayenne until it's the heat I like. Cayenne is deceptive and little goes a long way, so I would recommend adding to taste.

I recommend serving with whole wheat pita. I like the Sara Lee brand whole wheat pita. I've tried Thomas Bros whole wheat pita, but it's not as tasty. We usually nuke our pita before eating, 15 seconds each. So, 2 pita each x 2 people = 4 on the plate and 60 seconds in the micro.

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Grilled smoked chicken (excellent with the above hummus and pita)
Marinade:
In a small baking dish or bowl, combine:
1/2 cup olive oil
Juice of one lemon (again, a couple of good squirts from a bottle of lemon juice)

Rub:
2 teaspoons cracked black pepper
2 teaspoons salt
2 teaspoons cumin
1-2 teaspoons red pepper flakes (I usually do 2 scant teaspoons)
1/2 teaspoon garlic powder (easier than mincing fresh garlic and tastes the same)
1 1/2 tablespoons dry rosemary leaves

Soak a couple good handfulls of hickory chips for at least one hour. We LOVE the Weber wood chip soaker…sooo easy. Get a smoker box too if you don't have one, usually available at grilling/outdoor stores.

Mix rub together and rub into 1lb boneless, skinless chicken breasts (1lb is usually 2 breasts). We like the Foster Farms "chicken steaks" (what they call breasts) as it's good meat and usually has all the fat trimmed off. But that may be a California brand chicken, so just get good boneless, skinless chicken without a lot of fat or trim the fat off.

Place in the marinade and turn over off so to cover the breasts without "washing off" the rub. Cover baking dish with Saran Wrap and refridgerate one hour.

With about 10 minutes to go on the marinade, I fire up the grill and get the smoker going. When grill and smoker are ready (mm, good smoke), grill the chicken about 5-7 minutes a side, depending on how thick they are. Slice and serve with the pita and hummus - NUMMY!

***
We also serve the above meal with a little bowl of olive oil and balsamic vinegar to dip.

The hummus we also use in "salad" roll ups. I buy whole wheat tortillas or wraps, smear with hummus and then build a salad, roll it up and eat - no salad dressing required. Hummus is great in sammiches as well in place of spreads and cheese...

Quote:

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Originally Posted by JLC

Hey Robin... a question about the Taco Soup...


Do you drain the juice from the cans of beans and corn and stuff? Or do you pour everything in, juice and all? Sounds really yummy and I wanna try it!

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Pour it all in! Let me know what you think of it!

Eh - I think I have drained and rinsed the black and white beans.

Quote:

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Originally Posted by rabernet

Pour it all in! Let me know what you think of it!

Eh - I think I have drained and rinsed the black and white beans.

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I'll give it a shot sometime this week! :D