Notes:
This is a very easy way to create a fat-free, sugar-free, tasty dessert.

I prefer regular Cherry Jell-O to the Black Cherry flavor, although either may be used.

I have substituted almond extract for the vanilla, and it also tastes delicious!

Servings: 4

Ingredients:
1 small package Sugar-Free Cherry Jell-O
3/4 Cup boiling water
2 packets Splenda sweetener
1 tsp. vanilla extract
1 Cup frozen dark sweet cherries, pitted (No Sugar Added) - do not thaw
1 Cup fat-free plain yogurt

Directions:
In blender, dissolve Jell-O and Splenda in boiling water. Add vanillla extract.
Blend on low until completely dissolved.
Dump in frozen cherries, then yogurt.
Blend on high to puree cherries and to whip air into the mixture.
Pour into four serving containers.
Refrigerate for 30 minutes or longer.
Enjoy!

Submitted by:
Jane

Notes:

This one-dish version of the traditional “Runza” is made with noodles instead of bread dough, making it lighter and healthier.  Diet lean ground beef and  whole wheat noodles, along with the other ingredients, make this recipe fit into the WW Core Plan!

I used whole wheat broad/egg noodles and they cooked faster than I had expected.  I used a bit more boullion than the original recipe called for - 1 1/2 Tbls and it was perfect!  I have modified this recipe to match what the version I cooked.

I served this with applesauce topped with cinnamon and it was a perfect Fall dinner!

Servings: 5

Ingredients:
1 lb diet lean ground beef (at least 93% fat free)
1 medium onion, chopped
1 lb cabbage, shredded (about 6 cups - or use a 1 lb bag of bagged Cole Slaw Blend)
2 1/2 cups hot water
1 1/2 tablespoons instant beef bouillon
1/4 teaspoon pepper
salt to taste
2 1/2 cups UNCOOKED whole wheat broad egg noodles

Directions:
Brown meat in a large skillet for about 10 minutes, stirring often.
Add chopped onion and cook and stir until onion is translucent.
Drain off any fat.
Stir in cabbage, cover and cook about 5 minutes, until cabbage softens.
Stir in hot water, instant broth and pepper; bring to a boil.
Mix in the noodles.
Cover and simmer for about 10 minutes or until noodles are tender and most of the liquid has been absorbed. Stir every 3 minutes to ensure noodles cook evenly.
(Drain off any excess liquid)

Submitted by:
Jane

Notes:
This is a great meal served right out of the crock along side mashed potatoes and steamed vegetables, but it also works well sliced and served later for sanwhiches, subs and paninis.  You may also fork shred the warm meat for use in burritos.  I consider this one of the most useful “make ahead” dishes, because it is so versatile.

The resulting “au jus gravy” is absolutely delicious!  It makes for great “French Dip” sandwhiches.

Servings: 8

Ingredients:
Olive oil spray, like PAM
2.5 Lb - 3.5 Lb beef Round or Rump roast (must be these very lean cuts to be "Core Plan")
1 packet "Good Seasonings" Zesty (or regular) Italian Dressing Mix (dry powder in pouch, unprepared)
1 can fat-free beef broth (I use only Campbell's original condensed "double concentrated", which is fat-free)
1 large yellow onion, thickly sliced

Optional (count as Flex Points):
Whole wheat tortillas for burrito
Crusty roll for French Dip
Whole grain bread for Panini

Directions:
Spray inside of 3.5 Qt crock with olive oil spray, or line with plastic Crock Pot liner.
Trim any visible fat from beef, then place the roast in the center of the bottom of the crock.
Sprinkle meat evenly with Italian dressing dry powder, to season.
Around and on meat, set thick onion slices (or quarters).
Pour broth against inside wall of crock, so as not to disturb the seasoning on the meat.

Cover and cook on LOW for 6 - 8 hours.

I do not like to overcook beef, so after 6 hours I insert an oven thermoter to determine when it is done
to medium rare.

Remove onions to small dish.

Remove roast to foil, seal loosely to allow it to cool if to be served as sliced beef.

Pour off liquid and refrigerate.

If shredding beef, return warm beef to crock and use 2 forks to shred meat (with or without onion).

1/3 C - 1/2 C of shredded beef = 1 serving

When liquid has cooled, skim off any fat from top. Divide into serving portions and refrigerate or freeze.

Meal Ideas:

Beefy Burrito -
Mix a serving of the shredded meat with a small amount of salsa verde.
Microwave to warm.
Heat a fat-free, low-carb, high-fiber, whole grain tortilla until soft.
Wrap meat in tortilla.
Top with optional toppings: fat-free sour cream, fat-free shredded cheese, lettuce, tomatoe
Wrap burrito style and grill on George Foreman style grill until toasted.

Panini:
Pre-heat George Foreman style indoor grill.
Re-heat thin slices of beef in microwave on medium.
Place the beef between two thick slices of whole grain bread,
with or without fat-free cheese.
Spray outside of bread with olive oil spray.
Toast and serve with heated Au Jus Gravy for dipping

Submitted by:
Jane

Notes:
This is one of my favorite recipes, because it is so easy, it tastes terrific, and I can use the leftovers in so many ways.

The original recipe called for tearing off long sheets of aluminum foil and wadding each into a 3″ “ball”.  This seemed to be a huge waste of aluminum, so I prefer to use less foil and wrap small yellow onions and small red potatoes.  This does not change the flavor of the chicken, and it creates a nice side dish for dinner!

I use an oblong Rival CrockPot, which I line with Reynold’s Crock Pot liners to save on clean up.

The general rule for cooking a whole chicken is to match its weight in pounds to the size of your crockpot in quarts.  Never go OVER the crockpot size in weight of meat.

 For my 4.5 Quart crockpot, I try to find a 4.5 Lb chicken, or as close to it.  If I am using potatoes and onions in the bottom, I buy a 3.5 Lb chicken so as not to overfill the crock and prevent the lid from completely sealing in the heat. 

Servings: 4

Ingredients:
1 whole chicken, preferably a "roasting" chicken (3.0 - 4.5 Lbs, depending upon size of crockpot)
Olive Oil cooking spray, such as PAM
Lawry's Seasoned Salt
Aluminum Foil

OPTIONAL:
2 small whole yellow onions, unsliced (as close in size as possible to potatoes)
4 small whole red potatoes, unpeeled (as close in size as possible to onions)

Directions:
Ensure that chicken is thoroughly thawed, if frozen.

Spray inside of crock with olive oil spray, or line with plastic Crock Pot liner.

Wash and pat dry outside of red potatoes.
Remove outer skin from onions, leaving them whole
Tear off 6 sheets of foil, each enough to completely wrap one potato or onion.
Spray one side of each sheet of foil with olive oil spray.
Tightly wrap each vegetable in one sheet of perpared foil.
Line the bottom of the crock with wrapped vegetables. The chicken will sit on these aluminum balls,
allowing fat and juices to drip without chicken "stewing" in the liquid.

Remove the neck and gizzards from inside of chicken, and cut off tailbone.
Rinse chicken inside and out, and pat dry with paper towels.
Place on paper towels, breast up. Spray outside of chicken with olive oil spray.
Sprinkle evenly with seasoned salt.
Place chicken, BREAST SIDE DOWN, in crock on top of aluminum balls.
Spray back of chicken with olive oil. Sprinkle evenly with seasoned salt.

DO NOT ADD ANY WATER OR OTHER LIQUID TO THE CROCKPOT.

Cook on HIGH 4 - 6 hours. 3 Lbs chickens take 4 hours to fully cook.

DO NOT COOK ON LOW!
DO NOT remove lid at any time during cooking.
DO NOT start with a frozen chicken.

When ready, remove all skin from chicken to reduce fat.

VARIATION: "Sesame Chicken"
Follow same process as above, eliminating Lawry's Seasonsed salt.
Instead, pour 1 cup of light soy sauce or 1 cup or light Teriyaki sauce (or 1 cup combination)

Submitted by:
Jane

Notes:
This is a staple on my Core Plan.  I like the chili served as is, or poured over whole wheat angel hair pasta, or poured over a baked potato.  I top it with fat-free shredded cheddar, a dollop of fat-free sour cream and sliced black olives and green onion.

Servings: 6

Ingredients:
1 Lb. Diet Lean ground beef
1 medium yellow onion, diced into thick cubes
1 can (14.5 oz) Ro-tel Tomatoes (mild)
1 can (12 oz) tomato sauce (with no added sugar or high-fructose corn syrup)
1 can (small) tomato paste (no added sugar or high-fructose corn syrup)
1 can (15 oz) light red kidney beans, drained and rinsed (to reduce sodium)
1 can (15 oz) white beans (cannellini), drained and rinsed (to reduce sodium)
1/2 package Chili Man chili seasoning

OPTIONAL:
Cooked and drained whole wheat angel hair pasta,
Fat-free shredded cheddar cheese
Fat-free sour cream
Chopped green onion
Sliced black olives

Directions:
In large pot, brown ground beef for 10 minutes over medium heat until almost done, stirring occassionally.
Drain any liquified fat from pan.
Stir in chopped onion and cook until onion is translucent and meat is browned, stirring often.
Sprinkle 1/2 package of Chili Man chili evenly over meat mixture, stir, then immediately dump in
Ro-tel tomatoes and tomato sauce.
Stir to mix evenly. Add tomato paste and stir until mixture is consistent all the way through.
Dump in beans and stir to mix thoroughly.
Bring to a boil, stirring constantly.
Reduce heat to slow simmer.
Simmer for 20 minutes, stirring on occassion.

(Tastes even better after being refrigerated over night!)

Submitted by:
Jane

Notes:
This is a very simple version of the traditional pumpkin pie, except it is missing the crust!  I am following Weight Watchers Core Plan, and this recipe fits within those guidelines.  I have a bit of a sweet tooth, so having on hand low-fat, low-sugar and healthy sweets is a must for my home.

Servings: 8

Ingredients:
1 can (15 oz) Pure Pumpkin (NOT "Pumpkin Pie Filling")
1 can (12 oz) Fat-free Evaporated Milk (NOT "Condensed Milk")
3/4 Cup Egg substitute, regular, plain (or 3 egg whites)
1 tsp Pure Vanilla extract
1/2 tsp salt
3 tsp Pumpkin Pie Spice (or 1 tsp ground cinnamon, 1/2 tsp ground ginger, 1/4 tsp ground cloves)
1/2 C - 3/4 C Splenda for baking

Directions:
Pre-heat oven to 400 F. Prepare 9" glass pie dish by spraying with PAM.
Combine all ingredients and whisk until smooth and well blended.
Pour into prepared pie dish.
Bake at 400 F for 15 minutes; reduce heat and back at 325 F for 45 minutes, or until a knife
inserted in the center comes out clean.
Allow to cool.
Slice into 8 pieces to serve (top with fat-free whipped topping, if desired)

Submitted by:
Jane

Notes:
I have developed a dangerous “sweet tooth” which was a primary contributing factor to my weight gain.  I recently started eating more healthful, less processed and sugar-free foods.   I was delighted with this modification of a recipe which had been shared with me, because it does satisfy my craving for something for sweet after dinner, but is low calorie, fat-free and a Core Plan recipe!

Servings: 8

Ingredients:
1 Box S-F Strawberry Jell-O (4 servings)
2 packets of Splenda sweetener
3/4 Cup Boiling Water
1 Cup Fat-Free Plain Yogurt
1 Cup frozen whole strawberries, unthawed, no sugar-added

Directions:
Dump Jell-O, Splenda then boiling water into BLENDER. Blend until dissolved. Add yogurt and strawberries, and blend until strawberries are pureed and mixture is whipped fluffy.

Pour into 1 Qt. bowl or individual serving dishes (makes 8). Chill at least 15 - 30 minutes before serving.

Core or 1 Point on Flex

Submitted by:
Jane