140 ww core Recipes

nonfat milk, nonfat dry milk powder, brown rice, cinnamon sticks or 1 whole vanilla bean, salt, white sugar (use more if you like a sweeter rice pudding) or 3 tbsp brown sugar (use more if you like a sweeter rice pudding) or 3 tbsp baking splenda sugar substitute (use more if you like a sweeter rice pudding), vanilla (only if using cinnamon sticks), ground nutmeg, plain nonfat yogurt, tart apples, peeled, cored and diced, pear, peeled, cored and diced

jicama, peel and diced into 1/2 to 3/4 inch cubes, fresh pineapple, peeled, cored and diced into 1/2 to 3/4 inch cubes, chopped cilantro, salt, lime , juice of, serrano chili, seeded and finely diced

white onion, diced, garlic cloves, minced, red pepper, diced, olive oil, lean ground beef, diced tomatoes with juice, kidney beans, 1 drained , 1 with juice, tomato paste, salt (to taste), chili powder (or to taste), ground cumin

apples, peeled , cored, cut into 1/8-inch slices (6 cups sliced apples), lemon juice, fresh, splenda brown sugar,packed light , divided, tapioca , minute or other brand, ground cinnamon, ground nutmeg , or freshly grated nutmeg (fresh preferred), whole wheat pastry flour, butter,unsalted, melted

apples, peeled, cored and cut into 1/2-inch cubes (approx . 4 cups), applesauce, nonfat milk, flour, sugar, baking powder, vanilla extract, cinnamon, salt

water, left over brewed coffee or 1/2 tsp instant coffee, sugar-free hot cocoa mix

pineapple chunks in juice (reserve juice), mandarin oranges , packed in juice and drained, cherries, drained, bananas, sliced, chopped nuts (omit for core), fat-free sugar-free instant vanilla pudding mix

granny smith apples, peeled, cored and thinly sliced, fresh lemon juice, sugar, granulated, dried cranberries, old fashioned oats, brown sugar , unpacked, reduced-calorie margarine, ground cinnamon

fat-free low-sodium chicken broth, apple cider vinegar, ground cumin, paprika, salt, cracked black pepper, cayenne pepper, lean flank steak (2-1 1/2 lb steaks, trimmed), onions, thinly sliced, sweet red peppers, seeded, cored and chopped, apples, peeled, cored and shredded, celery ribs, thinly sliced, garlic cloves, minced, fresh cilantro, chopped

taco shells (preferably trans-fat-free) or 8 tostadas (preferably trans-fat-free), black beans, rinsed and drained, tomato, cored and chopped, yellow bell peppers or 1/2 orange bell peppers or 1/2 red bell pepper, cored, seeded, and chopped, avocado, diced, scallions, finely chopped, cilantro, chopped fresh, fresh lime juice, olive oil, fajita seasoning mix (preferably salt free or low sodium)

onion, chopped, olive oil, lean ground beef, garlic clove, chopped, tomato sauce, tomato paste, water, salt, dried oregano, dried basil, pepper, lasagna noodles or 8 oz whole wheat or 8 oz brown rice noodles, fat-free ricotta cheese (can be substituted) or 2 cups fat-free cottage cheese (can be substituted), egg, beaten, fat free mozzarella cheese, shredded, vegan parmesan cheese

onion, taco seasoning mix (full package any brand ), whole kernel corn, drain if canned, chicken broth, black beans , do not drain, white beans , do not drain, fat-free refried beans, diced rotel tomatoes, diced tomatoes

eggs, beaten, nonfat milk, oatmeal (not instant ), chopped onion, chopped parsley, salt, ground sage, pepper (or to taste), lean ground beef, ground turkey breast, ground pork, ketchup, brown sugar, dry mustard

dry whole wheat pasta (the curly kind is my favorite), turkey chili without beans, frozen southwest-style vegetables, fat free monterey jack pepper cheese, chili powder, ground cumin

ranch dressing mix, plain fat-free yogurt, fat-free mayonnaise

frozen spinach, thawed and drained, fat-free cottage cheese, shredded fat-free cheddar cheese, eggs, salt, pepper, minced garlic cloves

green pepper, red pepper, chopped onion, cooked crumble turkey bacon, eggs, shredded fat free cheese