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Topic : 1st Things 1st HRC/HY Recipes

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Created on : Wednesday, July 06, 2005, 12:57:56 pm
Author : dataimport
Welcome to 1st Things 1st Recipes.

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August 12, 2005, 11:26 pm CDT

Assorted Grill Recipes (Part 2 of 2)

~ Tofu and Vegetable Kabobs (4 servings) 

~ Chili Corn on the Cob (4 servings) 

~ Grilled Ratatouille Salad (4 servings) 

  

  

Tofu and Vegetable Kabobs (4 servings) 

(4 servings)
  • 3 tbsp olive oil
  • 2 tbsp vinegar
  • 2 tbsp fresh squeezed lemon juice
  • 1 tbsp lite mustard
  • 1 tbsp fresh basil
  • 1 garlic clove
  • ¼ tsp coarse ground black pepper

Mix in a large, shallow pan. 

  • ½ lb firm tofu cut into 1” cubes
  • 1 small yellow squash cut into 1” cubes
  • 6 artichoke hearts cut into 1” cubes
  • 12 button mushrooms
  • 12 cherry tomatoes
  • 4 wooden skewers (Soak skewers in cold water for 20 minutes, then spray with fat-free cooking spray so they don’t blacken on the grill)

Thread tofu and vegetables onto skewers, submerge in marinade and refrigerate for 3 hours, turning occasionally. Place skewers over medium flame and cover with the barbecue lid. Cook for 10-15 minutes, brushing with marinade every 3 minutes. 

  

  

Per skewer: 74 calories, 12g carbohydrates, 4 grams protein, 1.5 grams fat 

  

  

Chili Corn on the Cob (4 servings) 

  • 1 tsp paprika
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 2 tsp chili powder
  • 1 tsp salt
  • 1 tsp coarse ground black pepper

Mix. 

  • 4 unpeeled ears of sweet corn
  • 2 tbsp melted butter

Prepare the corn by peeling the husks down to the base. Brush ears with butter then sprinkle with spice mixture. Replace the husks and place on the grill rack over a medium hot fire. Grill for 15 to 20 minutes, turning often. Always use tongs to turn, never fork which will puncture kernels causing them to lose precious moisture and nutrients. 

  

  

Per ear: 105 calories, 21 grams carbohydrates, 3 grams protein, 3 grams fat 

  

  

Grilled Ratatouille Salad (4 servings) 

  • 1 large eggplant
  • 2 zucchini
  • 2 red bell peppers
  • 2 medium red onions
  • Cut into ¼” thick rounds.
  • 3 tbsp olive oil
  • 2 tsp balsamic vinegar
  • 2 tbsp parmesan cheese
  • 1 tbsp fresh chopped basil

Layer vegetables on baking sheet, drizzle with olive oil and salt and pepper each side. Place on grill, turning frequently until tender and golden brown. Remove from grill and stack or toss in a large bowl. Drizzle with balsamic vinegar then sprinkle with Parmesan cheese and basil. 

  

  

Per serving: 60 calories, 12 grams carbohydrates, 3 grams protein, 3 grams fat  

 
August 14, 2005, 7:08 pm CDT

hello from Delight

I'm alive and kicking...actually kicking and screaming and draggin my feet all the way here!...but I am here.  I will bring a few new recipes next time I come.  Hello to everyone and thanks for all the wonderful recipes.......Delight
 
August 20, 2005, 10:33 pm CDT

Spinach Salad and Seafood Pizza (Serves 4)

This is designed to be a complete lunch for 4 people eating rapid start meals. The pizza is lower in carbohydrates and the salad is higher in protein than normal. If you are eating alone, you could prepare the pizza and have it for 2 complete meals, or the spinach salad and fruit for 2 complete meals. 

  

  

If that makes sense. LOL! Basically I‘m saying these aren‘t sides, they are whole meals. 

  

  

Spinach Salad 

  • 4 cups baby spinach leaves
  • 1 1/2 cups sliced cucumber
  • 2 cup sliced button mushrooms
  • 1 1/2 cups chopped red bell pepper
  • 1/2 cup cooked chickpeas (or canned, rinsed)
  • 2 oz low fat shredded cheddar cheese
  • 2 chopped hardboiled egg
  • 6 slices lean turkey bacon, cooked and cut into bits
  • 2 tbsp light or fat free ranch dressing (If you use regular or just want a “wetter” salad, you can extend just about any dressing with an equal part of water and/or salad vinegar. If you toss the dressing with salad vegetables before serving, no one ever notices the difference. Sometimes I combine 2/3 tsp olive oil and vinegar to taste, or 2/3 tsp olive oil and lemon juice to taste, with a fat-free dressing.)

Mix all ingredients together in salad bowl and enjoy! 

  

  

Seafood Pizza 

 

 

Shell: 

  • 2 cups raw, grated packed zucchini
  • 2 eggs or 4 egg whites, lightly beaten
  • 1/4 cup whole flour
  • 1/2 cup grated low-fat parmesan or similar flavorful cheese
  • ½ tsp salt
  • Black pepper
  • 2 tsp dried rosemary
  • Fat free cooking spray
  • Olive oil (optional)

Mix all ingredients well and place in a sprayed pie tin. Brush small amount (less than 1 tsp) of olive oil to brush on surface of pizza shell to prevent drying. Bake at 400 degrees for 40 minutes or until golden brown. Cool for 15 minutes then gently turn out onto a baking tray. 

  

  

Topping: 

  • 2/3 cup low-salt tomato paste
  • 1 tsp dried basil
  • 1 tsp dried rosemary
  • black pepper
  • 3 cups chopped mushrooms
  • 3 oz coarsely chopped favorite fish and/or seafood (cod and shrimp tend to have the lightest flavors)
  • 2 oz grated low-fat mozzarella

Place above ingredients on a prepared shell in the order listed. Bake at 400 degrees for 20 minutes or until fish is cooked through and cheese is bubbling. 

  

  

Share 2 pieces of fresh fruit for desert! 

 
August 21, 2005, 12:01 pm CDT

PORK CHILI W/CORN AND RED PEPPERS

Serve warm whole wheat tortillas with this stew and a refreshing homemade sugar-free limeade garnished with a sprig of cilantro instead of mint.

   

  

  • 10 ounces lean pork tenderloin, cut into 1/2-inch cubes

       

  • 2 tablespoons chili powder

       

  • 1-1/2 teaspoons cumin

       

  • 1 tablespoon olive oil

       

  • 3 large red bell peppers, diced

       

  • 1 large onion, chopped

       

  • 3 garlic cloves, crushed through a press

       

  • 1/2 teaspoon basil

       

  • 1/2 teaspoon salt

       

  • 1/4 teaspoon cayenne pepper

       

  • 2 tablespoons whole wheat pastry flour

       

  • 1/2 cup fat-free chicken broth, canned or homemade

       

  • 1 cup reduced-sodium mixed vegetable juice

       

  • 1 can (15 ounces) red kidney beans, rinsed and drained

       

  • 1 cup corn kernels, frozen or fresh (from 3 ears)

       

  • 2 large tomatoes, chopped

       

  • 1/2 cup chopped scallions

       

1. Sprinkle pork with 1 tablespoon of chili powder and 3/4 teaspoon of cumin.

   

  

2. In Dutch oven or flameproof casserole, heat oil over high heat. Add pork and sauté for 1 minute. With slotted spoon, transfer pork to a plate and cover loosely to keep warm.

   

  

3. Stir in bell peppers, onion, garlic, remaining 1 tablespoon chili powder, 3/4 teaspoon cumin, basil, salt and cayenne. Reduce heat to medium-low, cover and simmer, stirring occasionally, until vegetables are tender, about 10 minutes. Sprinkle in flour and cook, stirring, for 1 minute.

   

  

4. Stir in chicken broth, mixed vegetable juice and beans; increase heat to high and bring to a boil. Reduce heat to low, cover and simmer for 20 minutes to blend flavors.

   

  

5. Return pork (and any juices that have collected on plate) to saucepan and simmer 10 minutes longer to blend flavors. Stir in corn and cook to heat through, 2 to 3 minutes.

   

  

6. Remove from heat, stir in tomatoes and scallions, and serve hot.

   

  

Per serving: 338 calories.  Serves Four.

   

  

 

   

  

Good source of: beta-carotene, fiber, folate, iron, potassium, vit. C

   

  

 
August 21, 2005, 12:06 pm CDT

TUNA & WHITE BEANS W/MINTED DRESSING

This easy-to-fix salad is perfect for a summer lunch or a light dinner. Start the meal with a chilled pureed vegetable soup and serve the salad with a crusty loaf of bread.

   

 

 

  

  • 1/2 cup chopped fresh mint

       

  • 1/2 cup plain low-fat yogurt

       

  • 3 tablespoons reduced-fat sour cream

       

  • 1 teaspoon grated lemon zest

       

  • 3 tablespoons fresh lemon juice

       

  • 1 garlic clove, minced

       

  • 3/4 teaspoon pepper

       

  • 2 cans (6-1/8 ounces each) water-packed tuna--drained, flaked, and rinsed

       

  • 1 can (10-1/2 ounces) white kidney beans (cannellini), rinsed and drained

       

  • 1 large red bell pepper, diced

       

  • 1 cup shredded carrots

       

  • 1/2 cup diced red onion

       

  • 4 plum tomatoes, cut into wedges

       

  • 1 bunch arugula, tough stems removed

       

1. In a bowl, whisk together mint, yogurt, sour cream, lemon zest, lemon juice, garlic and black pepper. Stir in tuna, beans, bell pepper, carrots and onion.

   

 

 

  

2. Arrange tomatoes and arugula on a platter and top with tuna salad.

   

 

 

  

Nutritional Information

   

 

 

  

Per serving: 237 calories, 3g total fat, 1.2g saturated fat, 1g monounsaturated fat, 0.3g polyunsaturated fat, 6.2g dietary fiber, 31g protein, 21g carbohydrate, 38mg cholesterol, 421mg sodium. 


Good source of: beta-carotene, fiber, potassium, selenium, vitamin B6, vitamin C.
 

 
August 23, 2005, 8:45 pm CDT

Cupcakes & Cookies Oh My!!

        

  Hello..Fellow Chocolate lovers.Here are a couple of low cal desserts,for the chocolate lover in you.     

              {sounds like I'm auditioning for a commercial}     

     

     

     

                                     Chocolate Chip Cookies    

     

     

  1 serving of cooking spray{5 one second sprays}    

  1 pkg. devils food cake mix {2.2 oz}    

  2 tbsp. calorie reduced margarine    

  2 tbsp. water    

  2 large egg whites    

  1 large egg    

  1/2 cup semisweet chocolate chunks {or chips}    

     

     

  Instructions    

    

    

  1. Preheat oven to 350F. Coat a large baking sheet with cooking spray.   

    

  2. Combine cake mix,margarine,water,egg whites and egg in a large mixing bowl.Beat on low   

  speed until blended and smooth,fold in chocolate chunks.   

    

  3. Drop batter by heaping tablespoon,2 inches apart,onto prepared baking sheet.Bake until puffed   

  up and dry to the touch,about 10-12 minutes.Transfer to wire racks to cool completely.   

    

    

    

                                 Chocolate Muffins {These curve my chocolate craving every time}   

    

  Ingredients   

    

  3 cups All Bran Cereal   

  2.5 cups water  

  1 pkg.Betty Crocker low fat brownie mix  

  1.5 tsp.baking powder  

  1/2 cup of semi-sweet chocolate chips{optional}  

   

   

  Instructions  

   

   

  Soak All Bran in water until all water is absorbed  

  Mix in brownie mix and baking powder and the chocolate chips  

  Fill muffin cups with mixture and bake at 35 degrees for 20-25 minutes  

   

  *I only fill my cups half way,so my muffins won't be too big.  

   

   

  *Enjoy! without guilt,they really are low in fat,calories and all that junk.  

    

  

  

  Take Care 

  Kim  

      

      

      

      

 
August 31, 2005, 12:53 am CDT

Mid-Atlantic Seafood Chowder (Serves 2)

  

Mid-Atlantic Seafood Chowder 

 

  • 4 ½ oz diced (cooked, peeled, de-veined) shrimp
  • 4 ½ oz diced scallops
  • 2 cups 1% milk
  • 1 1/2 cups diced onions
  • 2 cups diced fresh celery
  • 1/2 cup diced, rinsed water chestnuts
  • 3 cups chopped fresh tomato
  • 4 tsp corn starch
  • 2 tsp olive oil
  • 2 tsp minced fresh garlic
  • 2 cups homemade or low-salt canned chicken stock
  • 2 tbsp fresh chopped parsley
  • 2 tbsp fresh chopped cilantro
  • 1 tsp Worcestershire sauce
  • Few dashes hot pepper sauce

In a medium nonstick pan add oil, onions, water chestnuts, celery, parsley, cilantro, Worcestershire sauce, and hot pepper sauce. Cook until onion and celery are tender; then add shrimp, scallops, and garlic. Cook an additional 3 to 5 minutes, until shrimp are pink and scallops are opaque. 

  

  

Transfer to medium saucepan. Stir in tomato and chicken stock. Bring to a boil, reduce heat, cover and simmer for 7 minutes. Add milk and continue to simmer for 3 minutes. Dissolve cornstarch in a little of the stock from the pot. Pour into saucepan and continue cooking, stirring frequently, until stock thickens. 

 
September 4, 2005, 1:03 am CDT

Curry Stuffed Peppers (serves 2)

Curry Stuffed Peppers 

  • 2 whole eggs or 4 whites
  • 6 oz lean ground meat (turkey, lamb, beef, etc)
  • 2 cups finely diced onion
  • 3 cups finely diced mushrooms
  • 1/2 cup cooked kidney beans or canned, rinsed
  • 2 1/4 cups finely diced red bell pepper
  • 4 green peppers
  • 1 1/2 tsps olive oil
  • 4 minced garlic cloves
  • 1 tbsp "curry" powder
  • 1/2 tsp dry mustard
  • 1/8 tsp celery salt or powder
  • 1/8 tsp cinnamon
  • 1/8 tsp chili powder
  • 1/8 tsp turmeric
  • 1/8 tsp hot sauce, or to taste
  • Salt to taste

In nonstick sauté pan, add oil, onion, garlic, mushrooms, beans, and red pepper. Cook until vegetables are tender. Remove from heat and cool. 

  

  

In a mixing bowl, place cooked vegetables, eggs, meat, spices, and hot sauce. Mix well. 

  

  

Cut the stem top off green peppers, remove seeds (you may have to trim bottoms to allow peppers to stand upright), and stuff each pepper. Preheat oven and bake in a tightly sealed baking dish at 400 degrees for one hour. Serve immediately 

 
September 10, 2005, 7:59 pm CDT

Chicken with Roasted Vegetable Sauce & Peach-Almond Soufflé

Chicken with Roasted Vegetable Sauce (2 servings) 

  • 6 oz chicken breast
  • 1 tsp olive oil
  • 4 1/2 cups spaghetti squash (1 large)
  • 2 red peppers, cut in half, seeded
  • 2 tomatoes, cut in half
  • 4 cloves garlic, wrapped in foil
  • 1 tbsp balsamic vinegar
  • Salt and pepper to taste
  • Sprinkle of oregano

Fry chicken, olive oil, salt, and pepper in a non-stick pan. 

  

  

Slice squash in 1/2 and place in a microwave-able dish with 1/2 cup of water. Loosely cover with plastic wrap and microwave on high approx 5 minutes or until squash comes loose. Scrape with a fork and measure out 4 1/2 cups. 

  

  

Broil tomato, red pepper, and foil-wrapped garlic on a baking pan until red pepper skin is blackened. Turn over and broil 5 more minutes. Do not turn tomatoes and do not salt at this time. 

  

  

Blend (or use a mini-chopper) roasted pepper, tomato, and garlic with balsamic vinegar, oregano, and salt. 

  

  

Pour sauce on squash and top with chicken. 

  

  

Peach Almond Soufflé (4 Servings) 

  

  

This is a French dessert that can be eaten warm out of the oven when still "soufflé" (inflated) or once it has cooled.  It's a little egg-y, but that's okay for special ocasions. 

  • 4 egg whites and 4 egg yolks, separated
  • 1/3 cup Splenda
  • 1 cup pureed fresh peaches (2-3 peaches)
  • 3 tblsp of corn starch
  • 4 tsp slivered almonds
  • 1 pinch of salt
  • 2 tblsp lemon juice
  • 1/2 oz Amaretto
  • Non-fat cooking spray

Preheat oven to 375 F. Spray 4 small or one large round oven ramekin. 

  

  

In a bowl, beat 4 egg whites with Splenda until stiff peaks form. 

  

  

In another bowl, mix all the other ingredients. 

  

  

Slowly fold egg whites into the other mixture until well blended, do not over-fold. 

  

  

Pour into ramekin(s), bake 25 minutes for 4 small ramekins or 35 minutes if using one large. 

  

  

Carefully remove from oven and serve. 

 
September 11, 2005, 5:53 pm CDT

Thanks Megan

Quote From: idealw8

Chicken with Roasted Vegetable Sauce (2 servings) 

  • 6 oz chicken breast
  • 1 tsp olive oil
  • 4 1/2 cups spaghetti squash (1 large)
  • 2 red peppers, cut in half, seeded
  • 2 tomatoes, cut in half
  • 4 cloves garlic, wrapped in foil
  • 1 tbsp balsamic vinegar
  • Salt and pepper to taste
  • Sprinkle of oregano

Fry chicken, olive oil, salt, and pepper in a non-stick pan. 

  

  

Slice squash in 1/2 and place in a microwave-able dish with 1/2 cup of water. Loosely cover with plastic wrap and microwave on high approx 5 minutes or until squash comes loose. Scrape with a fork and measure out 4 1/2 cups. 

  

  

Broil tomato, red pepper, and foil-wrapped garlic on a baking pan until red pepper skin is blackened. Turn over and broil 5 more minutes. Do not turn tomatoes and do not salt at this time. 

  

  

Blend (or use a mini-chopper) roasted pepper, tomato, and garlic with balsamic vinegar, oregano, and salt. 

  

  

Pour sauce on squash and top with chicken. 

  

  

Peach Almond Soufflé (4 Servings) 

  

  

This is a French dessert that can be eaten warm out of the oven when still "soufflé" (inflated) or once it has cooled.  It's a little egg-y, but that's okay for special ocasions. 

  • 4 egg whites and 4 egg yolks, separated
  • 1/3 cup Splenda
  • 1 cup pureed fresh peaches (2-3 peaches)
  • 3 tblsp of corn starch
  • 4 tsp slivered almonds
  • 1 pinch of salt
  • 2 tblsp lemon juice
  • 1/2 oz Amaretto
  • Non-fat cooking spray

Preheat oven to 375 F. Spray 4 small or one large round oven ramekin. 

  

  

In a bowl, beat 4 egg whites with Splenda until stiff peaks form. 

  

  

In another bowl, mix all the other ingredients. 

  

  

Slowly fold egg whites into the other mixture until well blended, do not over-fold. 

  

  

Pour into ramekin(s), bake 25 minutes for 4 small ramekins or 35 minutes if using one large. 

  

  

Carefully remove from oven and serve. 

Your recipes sound delicious!!

Cherie
 
 
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