Weight Loss Support Group Recipes

[WolfyOne]

Cider House Chicken

4 boneless skinless chicken breast halves, trimmed
1/4 teaspoon salt
1/4 teaspoon ground pepper
3 teaspoons olive oil. divided
1 medium onion, chopped (1cup)
1 cup apple cider
1/4 cup dried cranberries
3/4 teaspoon thyme
2 teaspoons water
1 teaspoon cornstarch
4 teaspoons grainy mustard, such as country style Dijon

1) Sprinkle chicken with salt and pepper. In large nonstick skillet, heat 2 teaspoons of the olive oil over medium high heat until hot. Add chicken; cook about 2 minutes per side or just until browned. Transfer to plate. (Chicken will continue to cook as it simmers later)

2) Add remaining 1 teaspoon of the olive oil to skillet; reduce heat to medium. Add onion; saute' 2 to 3 minutes or until softened and lightly browned. Add cider, dried cranberries and thyme; bring to a simmer. * Return chicken to skillet; reduce heat to low. Cover; simmer 6 to 8 minutes or until chicken is no longer pink in center.

3) Transfer chicken to clean platter or plates. In a small bowl, mix water and cornstarch. Add cornstarch mixture to sauce in skillet; increase heat to medium. Cook, stirring constantly, about 1 minute or until slightly thickened. Stir in mustard. Spoon sauce over chicken.

4 servings
Preparation time: 15 minutes
Ready to serve: 25 minutes

Per serving: 230 calories, 5 g total fat (1 g saturated fat), 27 g protein, 12 g carbs, 66 mg cholesterol, 249 mg sodium, 1 g fiber
Star nutrients: Vitamin B6 (35%) Niacin (65%) Phosphorus (25%)

TIP * If you prefer a sweeter dish, try adding a tablespoon packed brown sugar when you add the cider, dried cranberries and thyme.

[WolfyOne]

Tomorrow I'll add some meatless recipes from this cookbook. I just don't feel like typing another one out tonight. It's time consuming for me because I don't type very well and I have to look at my words before I type them.

[Corkey]

Thanks Wolfy, it's appreciated!

[Lady Jewel]

Wolfy, thank you so much for your contribution of those yummy recipes. Ive got some that I am going to scan and post. Give me a few days. I finally crashed and burned last night from the lack of sleep due to the steroids. I didnt ask during the meeting...are there many people interested in vegetarian recipes??

Jewel

[Linus]

*raises hand* me

[Lady Jewel]

This recipe is yummmyyyyyy and very healthy too.

Tip: Dont add the salt. I didnt and it tasted really good and it lowered the sodium content

Asparagus and Mushroom Quiche with a Brown Rice Crust
Brown rice makes a crispy, chewy crust that makes this quiche more satisfying without adding refined flours and fat.

One 12-ounce package firm or extra-firm silken tofu*
1/4 cup plain soy milk
2 tablespoons nutritional yeast
1 tablespoon cornstarch
1 teaspoon tahini
1/2 teaspoon onion powder
1/4 teaspoon turmeric
3/4 teaspoons salt

2 cups cooked brown rice
1 tablespoon vegan parmesan (optional)
freshly ground pepper, to taste
1 bunch asparagus (about 12 ounces)
1/4 cup shallots, minced
1 clove garlic, minced
1 heaping cup (about 4 ounces) sliced mushrooms
1/2 red bell pepper, chopped
olive oil spray

Preheat oven to 350. Put first 8 ingredients (tofu through salt) into blender. Puree until completely smooth, stirring a couple of times between blending.

Mix rice with 3 tablespoons of the tofu mixture and the vegan parmesan (optional). Add freshly ground black pepper to taste. Spray a pie pan with cooking spray or canola oil, and press the rice into the bottom and up the sides of the pan. Bake for 8 minutes. Remove from oven.

Snap the tough ends off the asparagus and discard. Cut off the top 3 inches and set aside. Chop the remaining stalks into 1/2-inch pieces.

Spray a medium non-stick saucepan with olive oil and heat. Add the shallots and cook for about 1 minute. Add the garlic, asparagus, and two tablespoons water. Cover and cook for 2 minutes. Add the mushrooms, bell pepper, and 2 more tablespoons water. Cover and cook 2 more minutes. Remove cover, sprinkle with salt and pepper to taste, and cook, stirring, for a minute or two until most liquid has evaporated. Separate out the asparagus tips from the rest of the vegetables. (NOTE: Next time I will not pre-cook the asparagus tips; they should cook well enough in the oven.)

Spread the vegetables (excluding the asparagus tips) on top of the rice crust. Pour the remaining tofu mixture over the vegetables (use a flexible spatula to get it all out of the blender), stirring lightly to distribute it through the vegetables. Arrange the asparagus tips over the top and spray lightly with olive oil.

Bake for 60 minutes. Let cool for about 10 minutes before cutting (this helps make the quiche slice more cleanly, but if you don't care about that, go ahead and dig in!)

Serves 4. Per serving: 223 Calories (kcal); 5g Total Fat; (18% calories from fat); 12g Protein; 34g Carbohydrate; 0mg Cholesterol; 441mg Sodium; 4g Fiber. Weight Watchers Core (omit tahini)/4 Flex Points.

*Tip: Make this lower in fat by using lite silken tofu and fat-free soy milk: 200 Calories (kcal); 2g Total Fat; (10% calories from fat); 11g Protein; 34g Carbohydrate; 0mg Cholesterol; 485mg Sodium; 4g Fiber. Weight Watchers Core (omit tahini)/3 Flex Points.

[Lady Jewel]

Leave out the salt for lower sodium recipe. Tastes just as good.


Mini Crustless Tofu Quiches
olive oil spray
1 teaspoon minced garlic
1/2 cup bell pepper
1 cup chopped mushrooms
1 tablespoon minced fresh chives (or one green onion)
1 teaspoon minced fresh rosemary (or 1/2 tsp. dried, crushed)
black pepper to taste
1 12.3-ounce package lite firm silken tofu (drain water)
1/4 cup plain soymilk
2 tablespoons nutritional yeast
1 tablespoon cornstarch (may sub another thickener such as arrowroot or potato starch)
1 teaspoon tahini (preferred) or cashew butter
1/4 teaspoon onion powder
1/4 teaspoon turmeric
1/2-3/4 teaspoon salt
Preheat the oven to 375 F. Spray 12 regular-sized muffin cups well with non-stick spray.

Lightly spray a non-stick skillet with olive oil and sauté the garlic, bell peppers, and mushrooms over medium heat until the mushrooms just begin to exude their juices. Stir in the chives, rosemary, and freshly ground black pepper, and remove from the heat.
Place the remaining ingredients into a food processor or blender. Process until completely smooth and silky. Add the tofu mixture to the vegetables and stir to combine. Spoon equally into the 12 muffin cups: it will fill regular muffin cups about halfway.
Put the muffin pan into the oven and immediately reduce the heat to 350 F. Bake until the tops are golden and a knife inserted into the middle of a quiche comes out clean--about 25-35 minutes depending on your oven and muffin cups (silicone will take longer than metal, so if you're using a metal pan, check it at 20 minutes). Remove from the oven and allow them to cool for about 10 minutes. Enjoy! They're light, so plan on making more of these—or serve hearty side dishes—if you're serving more than 3 people.
4 mini-quiches contain: 96 Calories (kcal); 3 g Total Fat; (23% calories from fat); 11 g Protein; 8 g Carbohydrate; 0 mg Cholesterol; 459 mg Sodium; 2 g Fiber

[Spirit Dancer]

Jewel
Made this last night and we loved it, tasty and we had left overs to freeze.
Thanks for sharing

Originally Posted by Lady Jewel

This recipe is yummmyyyyyy and very healthy too.

Tip: Dont add the salt. I didnt and it tasted really good and it lowered the sodium content

Asparagus and Mushroom Quiche with a Brown Rice Crust
Brown rice makes a crispy, chewy crust that makes this quiche more satisfying without adding refined flours and fat.

One 12-ounce package firm or extra-firm silken tofu*
1/4 cup plain soy milk
2 tablespoons nutritional yeast
1 tablespoon cornstarch
1 teaspoon tahini
1/2 teaspoon onion powder
1/4 teaspoon turmeric
3/4 teaspoons salt

2 cups cooked brown rice
1 tablespoon vegan parmesan (optional)
freshly ground pepper, to taste
1 bunch asparagus (about 12 ounces)
1/4 cup shallots, minced
1 clove garlic, minced
1 heaping cup (about 4 ounces) sliced mushrooms
1/2 red bell pepper, chopped
olive oil spray

Preheat oven to 350. Put first 8 ingredients (tofu through salt) into blender. Puree until completely smooth, stirring a couple of times between blending.

Mix rice with 3 tablespoons of the tofu mixture and the vegan parmesan (optional). Add freshly ground black pepper to taste. Spray a pie pan with cooking spray or canola oil, and press the rice into the bottom and up the sides of the pan. Bake for 8 minutes. Remove from oven.

Snap the tough ends off the asparagus and discard. Cut off the top 3 inches and set aside. Chop the remaining stalks into 1/2-inch pieces.

Spray a medium non-stick saucepan with olive oil and heat. Add the shallots and cook for about 1 minute. Add the garlic, asparagus, and two tablespoons water. Cover and cook for 2 minutes. Add the mushrooms, bell pepper, and 2 more tablespoons water. Cover and cook 2 more minutes. Remove cover, sprinkle with salt and pepper to taste, and cook, stirring, for a minute or two until most liquid has evaporated. Separate out the asparagus tips from the rest of the vegetables. (NOTE: Next time I will not pre-cook the asparagus tips; they should cook well enough in the oven.)

Spread the vegetables (excluding the asparagus tips) on top of the rice crust. Pour the remaining tofu mixture over the vegetables (use a flexible spatula to get it all out of the blender), stirring lightly to distribute it through the vegetables. Arrange the asparagus tips over the top and spray lightly with olive oil.

Bake for 60 minutes. Let cool for about 10 minutes before cutting (this helps make the quiche slice more cleanly, but if you don't care about that, go ahead and dig in!)

Serves 4. Per serving: 223 Calories (kcal); 5g Total Fat; (18% calories from fat); 12g Protein; 34g Carbohydrate; 0mg Cholesterol; 441mg Sodium; 4g Fiber. Weight Watchers Core (omit tahini)/4 Flex Points.

*Tip: Make this lower in fat by using lite silken tofu and fat-free soy milk: 200 Calories (kcal); 2g Total Fat; (10% calories from fat); 11g Protein; 34g Carbohydrate; 0mg Cholesterol; 485mg Sodium; 4g Fiber. Weight Watchers Core (omit tahini)/3 Flex Points.