Recipe Exchange for Weight Loss Challenge

Well, last night I realized I was hijacking the weight loss challenge thread with recipes and wondered if you guys would like to start a "sister" thread to the Weight Loss challenge thread and share your favorite light recipes? I can copy some of the ones I posted on the other thread here (or split them from there).

It can also be a place where you say "I'm dying for Mexican - do you have any good light recipes?" (which by the way, I have a 30+ page Word document full of them! ;) )

What say you? Do you like the idea, or is it a lame idea?

Quote:

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Originally Posted by rabernet

Well, last night I realized I was hijacking the weight loss challenge thread with recipes and wondered if you guys would like to start a "sister" thread to the Weight Loss challenge thread and share your favorite light recipes? I can copy some of the ones I posted on the other thread here (or split them from there).

It can also be a place where you say "I'm dying for Mexican - do you have any good light recipes?" (which by the way, I have a 30+ Word document full of them! ;) )

What say you? Do you like the idea, or is it a lame idea?

---

I think it's a great idea! Half the problem of losing weight and not feeling deprived is having a good variety of food to choose from that doesn't break the "caloric budget" :)

It's also really helpful to know how to change favorite "bad" foods into a more healthy version :) I dig the sister thread!

Excellent! I'll add some more favorites this evening then. We're getting out of winter, but I have a lot of good crock pot recipes too!

My recipe to lose all the weight was easy I only bought healthy choice, lean cuisine, and smart one dishes in the frozen aisle of my store, they are the proper portion size, they are balanced, low calories and low fat. In addition for desert I was buying fruits, yogurt and granola bars.

Enjoyable, no cooking, no weighting the food, no counting just worked great for me :P .

I lost more then I though I could ever lose and i have not put back on any weight since the end of the diet 6 months ago :D .

I definitely love the idea of the sister thread!

I am always looking for healthy recipes, dieting or not.

Well then - let's get started! Please contribute some of your favorites!


* Exported from MasterCook *

Chimichangas - 5 Points

Recipe By :

Serving Size : 4

Categories : Mexican

Amount Measure Ingredient -- Preparation Method

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

8 ounces ground beef -- low fat

1/2 cup chopped onion

1/2 teaspoon minced garlic

1 cup salsa -- chunky

1 teaspoon chili seasoning mix

8 fat free flour Tortillas -- Kroger brand fajita size

1/4 cup sour cream, light

Preheat oven to 475º F.

Spray a 9-by-13-inch baking dish with olive oil-flavored cooking spray.

In a large skillet sprayed with olive oil-flavored cooking spray, brown meat and onion. Stir in garlic, 1/2 cup salsa (I used more salsa in the meat mixture), and Jo's chili seasoning. Lower heat and simmer for 5 minutes.

Spoon 1/4 cup meat mixture into center of each tortilla. Lightly spray tops with butter-flavored cooking spray. Bake for 12 to 14 minutes or until golden brown.

For each serving, place a chimichanga on a serving plate, spoon 2 tablespoons salsa and 1 tablespoon sour cream over top.

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Per Serving (excluding unknown items): 285 Calories; 5g Fat (20.2% calories from fat); 7g Protein; 41g Carbohydrate; 5g Dietary Fiber; 1mg Cholesterol; 725mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 1 Vegetable; 6 Fat; 0 Other Carbohydrates.

* Exported from MasterCook *

Beef Taco Bake - 5 Points

Recipe By :

Serving Size : 6

Categories : Mexican

Amount Measure Ingredient -- Preparation Method

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

1 pound ground beef -- Low fat

1 can tomato soup

1 cup salsa

1/2 cup skim milk

6 fat free flour Tortillas -- cut in 1" pieces (I use Kroger brand 98% fat free fajita size)

1 cup reduced fat cheddar cheese

In skillet, over medium high heat, cook beef until browned, stirring to separate meat.

Pour off fat.

Add soup, salsa, milk and tortillas and half the cheese. Spoon into 2 qt. shallow baking dish. Cover.

Bake at 400º for 30 mins or until hot. Sprinkle with remaining cheese.



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Per Serving (excluding unknown items): 266 Calories; 8g Fat (34.2% calories from fat); 9g Protein; 24g Carbohydrate; 3g Dietary Fiber; 4mg Cholesterol; 649mg Sodium. Exchanges: 0 Grain(Starch); 5 1/2 Lean Meat; 1/2 Vegetable; 0 Non-Fat Milk; 8 Fat.



Nutr. Assoc. : 0 0 0 0 0 0

* Exported from MasterCook *

Carne Asada con Chile Guajillo - 6 Points

Serving Size : 8

Categories : Mexican

Amount Measure Ingredient -- Preparation Method

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4 ounces chili peppers -- dried guajillos or New Mexico chilies stemmed, seeded and torn into flat pieces

5 cloves garlic -- unpeeled

1/2 teaspoon cumin seeds

1/2 tablespoon dried oregano -- preferably Mexican

3 cups beef stock

1 teaspoon sugar

1/2 teaspoon salt -- or to taste

1 tablespoon cider vinegar

2 pounds beef sirloin

To prepare sauce: On a heavy ungreased griddle or skillet set over medium heat, toast chilies, a few at a time, pressing them down with a spatula for a few seconds, then flipping and pressing again; be careful not to burn the chilies or the sauce will be bitter. Transfer the toasted chilies to a bowl, cover with boiling water, weight with a plate and let soak for 30 minutes.

Drain. Meanwhile, roast garlic cloves on the same griddle or skillet, turning them often, until soft and blackened in spots, about 15 minutes. Cool, peel and chop. Pulverize the cumin and oregano in a spice grinder or mortar and pestle, then place in a blender, along with the drained chilies, garlic, and 1 cup of the beef stock. Blend until smooth, then strain through a medium-mesh sieve.

Heat a wide, large nonstick saucepan over medium-high heat. When hot enough to make a drop of the puree sizzle, add puree all at once. Reduce heat to low, and simmer, stirring regularly, until the mixture reduces to a dark, thick puree, 10-15 minutes.

Add 1-1/2 cups stock, partially cover and simmer, stirring frequently to prevent scorching, about 45 minutes. Season with sugar and salt. Thin with a little extra stock, if necessary, to give the sauce the consistency of heavy cream. The sauce can be made ahead and stored, covered, in the refrigerator for up to 2 days.

To marinate and cook beef: Combine vinegar with 3 tablespoon of the sauce. Brush the mixture over beef. Place the meat in a shallow dish, cover with plastic wrap and refrigerate for at least 2 hours, preferably overnight. Prepare a charcoal fire or preheat a gas grill. Brush the meat with oil and grill with the cover on, turning the meat regularly, to desired doneness--120º F for rare, 145º for medium. Remove to a rack set over a plate and let rest in a very low oven for 10 minutes before serving. Just before serving, reheat the sauce and slice the meat. Spoon the sauce onto warm dinner plates and top with the beef.

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Per Serving (excluding unknown items): 254 Calories; 16g Fat (60.0% calories from fat); 21g Protein; 3g Carbohydrate; trace Dietary Fiber; 72mg Cholesterol; 988mg Sodium. Exchanges: 0 Grain(Starch); 3 Lean Meat; 1/2 Vegetable; 1 1/2 Fat; 0 Other Carbohydrates.

* Exported from MasterCook *

Ground Beef with Rice and Spinach - 8 Points

Recipe By :

Serving Size : 4

Categories : Mexican

Amount Measure Ingredient -- Preparation Method

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1 lb. ground beef -- lean

1 onion -- chopped

1 clove garlic -- minced

4 cups canned crushed tomatoes

10 ounces spinach -- thawed

3/4 cup white rice

1 tsp. dill weed

1/4 tsp. pepper

In a large non-reactive skillet, saute beef, onion and garlic over medium high heat about 5 minutes, stirring frequently until beef is browned and crumbly.

Drain off excess fat and stir in remaining ingredients. Bring to a boil and reduce heat to low. Cover and simmer 30-35 minutes or until rice is tender.



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Per Serving (excluding unknown items): 413 Calories; 9g Fat (25.8% calories from fat); 9g Protein; 51g Carbohydrate; 8g Dietary Fiber; 0mg Cholesterol; 381mg Sodium. Exchanges: 2 Grain(Starch); 7 Lean Meat; 4 1/2 Vegetable; 12 Fat.

* Exported from MasterCook *

Mexican Lasagna - 7 Points

Recipe By :

Serving Size : 6

Categories : Mexican

Amount Measure Ingredient -- Preparation Method

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1 pound ground beef -- lean

1/2 cup chopped celery

1/2 cup chopped onion

2 cloves garlic -- minced

1/4 cup chopped green bell pepper

1 can tomatoes -- (14.5-ounce) crushed

1 can enchilada sauce -- (14-ounce) divided

Salt and pepper to taste

4 slices American reduced-fat cheese slices

1 cup cottage cheese, lowfat

1 egg white -- beaten

6 medium fat free flour Tortillas -- cut into thirds

Combine ground sirloin with next four ingredients in pan, cooking over medium heat. Drain any fat.

Add tomatoes, 2/3 of the can of enchilada sauce, and salt and pepper to taste. Bring to boil; reduce heat and simmer for 10 minutes.

Meanwhile, combine both cheeses and egg white in food processor until blended and American cheese is in pieces; set aside. In frying pan coated with non-stick cooking spray, heat remaining enchilada sauce a little at a time and fry flour tortillas until soft.

Remove, continuing to add sauce and fry tortillas until all have been done.

Spoon one-third meat mixture into a 12-by-8-by-2-inch baking dish. Spoon half cheese mixture over meat. Top with half of tortillas. Repeat layers, ending with meat.

Bake at 350º for 25 minutes. Let stand for 5

minutes before cutting.



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Per Serving (excluding unknown items): 324 Calories; 13g Fat (43.6% calories from fat); 12g Protein; 25g Carbohydrate; 3g Dietary Fiber; 21mg Cholesterol; 636mg Sodium. Exchanges: 6 Lean Meat; 1 Vegetable; 9 Fat; 0 Other Carbohydrates.

* Exported from MasterCook *

Mexicali Meatloaf - 4 Points

Recipe By :

Serving Size : 6

Categories : Meatloaf

Mexican

Amount Measure Ingredient -- Preparation Method

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

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

Junk food and lots of exercise.

*100+ pushups
*200 situps
*1 mile jog/run (nonstop) with my dog
*2 mile bike ride
*walking up stairs in school

Lost me 20 pounds....

Quote:

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Originally Posted by RKO

Junk food and lots of exercise.

*100+ pushups
*200 situps
*1 mile jog/run (nonstop) with my dog
*2 mile bike ride
*walking up stairs in school

Lost me 20 pounds....

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Sounds like a yummy recipe! :P

Congrats on the weight loss!

Here are a couple recipes I put on another site. Not the healthiest, but not bad. I'll start typing out some good low carb and low fat recipes.

Grilled Mahi Mahi w/ crab diablo sauce

When I was in Florida I was able to catch a few blue crabs, so I tried to improvise my favorate dish from a cajan restaurant I like to hit up. The crab can be substituted with crawfish, scallops or lobster meat.

FISH
4 good Mahi filets
Black Pepper, red pepper, salt, paprika, garlic powder to taste
olive oil

SAUCE
2 plum tomatoes
1 small onion
1/2 red bell pepper
1/2 cup whole milk
3 garlic cloves - minced
1-2 tsp red pepper flakes
salt and pepper to taste

FISH
Rinse and dry the filets, rub with a little olive oil and the seasoning, and grill on high heat for about 5-6 minutes per side, or until the fish flakes with a fork. Mahi isn't really flaky like other fish, so don't over cook it.

SAUCE
Steam the crab and pull all the meat out. Finely chop the onion and pepper and saute on medium heat for 5 minutes. Chop the tomatoes and add half to the pot. Add the other ingredients, reduce the heat to medium low and stir frequently until it reduces and starts getting thick. Stir in the crab meat and the other half of the tomato and cook for a couple more minutes. Serve over the fish.



Baked Halibut w/ crawfish stuffing

My local market had a sale on crawfish so I made a stuffing for some halibut and it was excellent.

4 halibut filets/steaks
1/4 cup bread crumbs
3 tbls butter
oregano, garlic, salt, pepper, paprika & red or white pepper powder
1 lemon sliced thin

STUFFING
1/2 tsp oregano
4 garlic cloves
1 tsp paprika
1/2 tsp red pepper powder
1/2 lb. crawfish meat
1/3 cup cream cheese
1/2 cup shredded mozzarella cheese
1/4 cup bread crumbs


Clean and chop the crawfish meat into small pieces and mix all of the stuffing ingredients together in a bowl. Rinse and dry the fish, and use a pearing knife to cut pockets in the filets. Make the pockets as big as possible, while keeping the incision as small as possible. Melt 2 tbls of the butter for later. Heat a large pan on high heat while stuffing the fish with as much of the stuffing that you can fit without bursting them. Preheat the oven to 325. Add the fish seasonings to both sides of the fish and sear in 1 tbls of the butter for about 45 seconds each side. Remove from the heat and put the fish in a greased baking dish. Sprinkle the rest of the bread crumbs over the filets and drizzle the melted butter over it all. Cover each filet with thin slices of lemon, cover the dish with aluminum foil and put in the oven for 20-25 minutes.

Quote:

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Originally Posted by rabernet

Sounds like a yummy recipe! :P

Congrats on the weight loss!

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Alot of people say it was uneeded weight loss. Being 155lbs @ 5'8" seemed a few too much to me. Got down to the 134lbs, then slacked a bit in the exercise, now am in the higher 130's. Need to pick up the excersice :P