Notes:
These vegetarian “burgers” are a great alternative to those bland frozen veggie discs. They also taste great with substitutions such as rolled oats or brown rice in place of the bread crumbs, and additions like corn. AllRecipes to the rescue.

• Calories: 200
• Total Fat: 3g
• Cholesterol: 53mg
• Sodium: 623mg
• Total Carbs: 33.4g
• Dietary Fiber: 9.6g
• Protein: 11.1g

Servings: 4

Ingredients:
* 1 (16 ounce) can black beans
* 1/2 green bell pepper, cut into 2 inch pieces
* 1/2 onion, cut into wedges
* 3 cloves garlic, peeled
* 1 egg
* 1 tablespoon chili powder
* salt and pepper to taste
* 1 tablespoon cumin
* 1 teaspoon Thai chili sauce or hot sauce
* 1/2 cup bread or cracker crumbs

Directions:
1. If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil. If baking, preheat oven to 375 degrees and lightly oil a baking sheet.
2. Drain and rinse black beans very well. Pat try, pour into a medium bowl and mash with a fork until thick and pasty.
3. Finely chop bell pepper, onion, and garlic. Strain to remove excess moisture and mix with mashed beans.
4. In a small bowl, stir together egg, chili powder, cumin, chili sauce, salt and pepper.
5. Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. Divide into four patties.
6. Place patties on foil and grill about 8 minutes on each side, or place patties on baking sheet and bake about 10 minutes on each side.

Submitted by:
Sarah

Notes:
Seriously, what would I do without AllRecipes? This is a delicious way to get more veggies, and a way to satisfy your urge for Italian food without loading up on pasta. You can cut the fat even further if you use less oil and/or cheese, or substitute light cheese for full-fat. Use homemade sauce if you have it, and this dish goes from tasty to phenomenal.

• Calories: 190
• Total Fat: 11g
• Cholesterol: 13mg
• Sodium: 479mg
• Total Carbs: 16.1g
•  Dietary Fiber: 3.8g
• Protein: 8g

Servings: 5

Ingredients:
* 2 large zucchini, thinly sliced
* 2 tablespoons olive oil
* 1 large onion, diced
* 2 cloves garlic, minced
* 1 (16 ounce) jar spaghetti sauce
* 1 cup shredded mozzarella cheese

Directions:
1. Preheat oven to 325 degrees F (165 degrees C).
2. Boil the zucchini until tender; drain.
3. In a medium frying pan heat the olive oil over medium heat and saute the onion and garlic until the onion is tender.
4. Combine the zucchini, onion and garlic in a 9×12 inch casserole dish and mix well.
5. Pour the spaghetti sauce over the mixture and stir well. Top with mozzarella cheese (use more or less depending on your tastes and dietary concerns).
6. Bake for about 20 minutes, or until hot and bubbly.

Submitted by:
Sarah

Notes:
Authentic, mildly spicy Indian eggplant curry. It’s not low in fat cut it’s not terribly high either, and you can easily halve the oil (and the fat) if you use a nonstick pan. Once again found at AllRecipes.

• Calories: 149
• Total Fat: 8.1g
• Cholesterol: 2mg
• Sodium: 742mg
• Total Carbs: 15.8g
• Dietary Fiber: 5g
• Protein: 4g

Servings: 4

Ingredients:
* 1 large eggplant
* 2 tablespoons vegetable oil
* 1 teaspoon cumin seeds
* 1 medium onion, thinly sliced
* 1 tablespoon ginger garlic paste
* 1 tablespoon curry powder
* 1 tomato, diced
* 1/2 cup plain yogurt
* 1 fresh jalapeno, finely chopped
* 1 teaspoon salt
* 1/4 bunch cilantro, finely chopped

Directions:
1. Preheat oven to 450 degrees.
2. Place eggplant on a medium baking sheet. Bake 20 to 30 minutes, until tender. Cool, peel, and chop.
3. Heat oil in a medium saucepan over medium heat. Mix in cumin seeds and onion. Cook and stir until onion is tender.
4. Mix ginger garlic paste, curry powder, and tomato into the saucepan, and cook about 1 minute. Stir in yogurt. Mix in eggplant and jalapeno, and season with salt. Cover and cook 10 minutes over high heat. Remove cover, reduce heat to low, and continue cooking about 5 minutes. Garnish with cilantro to serve.

Submitted by:
Sarah

Notes:
Moist, flavorful chicken marinated in beer, lime juice and spices. Another recipe from AllRecipes.

• Calories: 180
• Total Fat: 2.9g
• Cholesterol: 67mg
• Sodium: 161mg
• Total Carbs: 7.1g
• Dietary Fiber: 0.7g
• Protein: 25g

Servings: 4

Ingredients:
* 1 lime, juiced
* 1 (12 fluid ounce) can light colored beer
* 1 teaspoon honey
* 2 cloves garlic, minced
* 2 tablespoons chopped fresh cilantro
* Salt and pepper
* 4 skinless, boneless chicken breast halves

Directions:
1. Mix the lime juice, beer, honey, garlic, cilantro, salt and pepper until the honey dissolves. Marinate the chicken breasts in the mixture, covered, for at least 30 minutes.
2. Preheat an outdoor grill for medium heat and lightly oil grate.
3. Remove chicken from marinade and shake off excess; discard remaining marinade. Grill chicken until tender and juices run clear, about 7 minutes per side.

Submitted by:
Sarah

Notes:
This is a delicious, healthy vegan recipe that I found at AllRecipes. It makes an excellent taco filling but it’s tasty as a dip as well.

• Calories: 143
• Total Fat: 2.5g
• Cholesterol: 0mg
• Sodium: 542mg
• Total Carbs: 24.1g
• Dietary Fiber: 8.7g
• Protein: 7.5g

Servings: 8

Ingredients:
* 1 tablespoon olive oil
* 1 onion, diced
* 2 cloves garlic, minced
* 1 bell pepper, chopped
* 2 (14.5 ounce) cans black beans, rinsed & drained
* 2 tablespoons yellow cornmeal
* 1 1/2 tablespoons cumin
* 1 teaspoon paprika
* 1 teaspoon cayenne pepper
* 1 teaspoon chili powder
* 1 cup salsa (jarred or homemade)

Directions:
1. Roughly mash the beans so they have a consistency similar to that of refried beans. Set aside.
2. Heat olive oil in a medium skillet over medium heat.
3. Stir in onion, garlic, and bell pepper; cook until tender.
4. Stir in mashed beans and salsa.
5. Add the cornmeal and spices. Cover and cook 5 minutes over medium heat. Try different spice combinations to suit your tastes, or considering adding hot sauce if you like it spicy.

Submitted by:
Sarah

Notes:
Garlic seasoned, pan fried chicken breasts.

Servings: 2-4

Ingredients:
2 tsp. garlic powder, 1 tsp. onion salt, 1 tsp. season salt, 1 Tbs. butter, margarine or bacon grease (it helps the seasoning stick to the chicken) 2-4 boneless, skinless chicken breasts.

Directions:
Melt butter, margarine or bacon grease in skillet on medium heat. Put trimmed chicken breasts in pan and sprinkle seasoning mixture over it. Flip and repeat every couple of minutes until well browned and seasoned to taste. Goes great with rice, mashed potatoes or any veggies.

Submitted by:
Beth

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:
Quinoa is a grain that is high in protein and fiber!  It’s quick, easy and filling.  Try something new and go for it!

Servings: 4 heaping

Ingredients:
2 Cups of Water
1 Cup of Rinsed Quinoa
2 tsp EVOO
1/2 diced zucchini
1 diced green onion
1/2 cup of diced bell peppers (any color)
1/2 cup of broccoli
2 eggs scrambled
soy sauce

* you can use ANY mixture of veggies or mix ins

Directions:
After Quinoa is rinsed in mesh strainer put the quinoa, water, and EVOO in a pot and set on med-high to boil (low boil) (approx 10 minutes)

Once all water has evaporated and quinoa has "opened it's husk" take off heat. Mix in veggies and scrambled eggs.

Serve hot or cold

Submitted by:
Ann

Notes:
You can serve w/baked chips (for nachos), make a taco salad, or put on baked tostada shells with fat free refried beans, lettuce, onion and ff sour cream.

Servings: Serves: 16

Ingredients:
1 pound Ground Turkey or ground beef, cooked, drained and rinsed
1 can whole kernel corn, drained and rinsed
1 can Great Northern Beans, drained and rinsed
2 (.4 oz) packages of Ranch Salad Dressing Dry Mix **
1 10 oz can Rotel Diced Tomatoes and Green Chilies
1 16 oz jar salsa (mild, medium, hot)

** I use one packet**

Directions:
Mix all ingredients. Place in crockpot and cook on high for 4 hours.

Submitted by:
Debbie

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