Ww Core Sole Recipes
CORNMEAL CRUSTED OVEN FRIED CATFISH (WW CORE)
This was distributed at my WW meeting this evening and I came to the site fully expecting that it had been posted and I could save it to one of my cookbooks. Lo and behold, I am the first and while I have not tried this I don't want to lose is as I am apt to do with the card.
Provided by justcallmetoni
Categories Catfish
Time 25m
Yield 4 serving(s)
Number Of Ingredients 13
Steps:
- Pre-heat oven to 425 degrees. Coat a baking sheet with cooking spray.
- In a shallow bowl combine the cornmeal with all the powdered spices listed. In a second bowl add the milk and hot sauce (if desired).
- Dredge the cleaned catfish fillets in the milk, then dip into the cornmeal coating on both sides. You may need to press down a bit to make sure the cornmeal adheres to the fish.
- Place the coated fillets on the baking sheet and give the tops a light shot of cooking spray for crispness.
- Bake for 15 minutes, until cooked through. Remove from oven and let cool for a minute before serving.
- Plate with 1/4 asparagus and a lemon wedge.
Nutrition Facts : Calories 407.9, Fat 18.3, SaturatedFat 4.2, Cholesterol 107.2, Sodium 454.9, Carbohydrate 21.9, Fiber 5, Sugar 3.4, Protein 40.8
AMBROSIA OATMEAL (WW CORE)
Another entry in my collection of oatmeal combinations. This one is a little bit odd but the results are surprsingly good. I have presented it here to match my own desired consistency, but you should adjust to your own tastes.
Provided by justcallmetoni
Categories Breakfast
Time 6m
Yield 2 serving(s)
Number Of Ingredients 8
Steps:
- Place water in a medium saucepan and bring to and bring to a boil.
- Add oats and reduce to a simmer.
- Add the extracts. (A caution here; one drop if lemon adds a certain clean quality that works well with the fruit. More than that and the results are likey to be off. If you are concerned about your accuracy, I would omit rather than add too much.).
- Cook as directed on you pacakage somewhere between 3 to 5 minutes.
- One minute before the oatmeal is done, stir in the banana slices, pineapple and oranges.
- Divide into two bowls, garnish with coconut if using.
- Two tablespoons of shredded coconut is 1 point.
Nutrition Facts : Calories 267.8, Fat 2.9, SaturatedFat 0.5, Sodium 13.9, Carbohydrate 56.6, Fiber 6.6, Sugar 22.1, Protein 6.6
AMISH STYLE CHICKEN AND CORN SOUP (WW CORE)
Found this one in a Weight Watchers cookbook, and modified it to suit the WW Core program. A great way to use up leftover chicken and to provide a good flavorful lunch soup quickly. What sets this apart from so many other chicken and corn soups is the absence of dairy and the use of saffron to give the dish a distinct color, aroma and flavor. (3 Points)
Provided by justcallmetoni
Categories Clear Soup
Time 45m
Yield 4 serving(s)
Number Of Ingredients 10
Steps:
- Add the broth, chicken, onion, chopped celery and saffron to a large saucepan. Bring to a boil. Cover and reduce to a simmer for 30 minutes. During simmering time, you may want to gently skim any foam that comes to the top of the broth.
- Take the chicken from the pan and reserve to the side while it cools. Strain broth removing all bits. Return to the sauce pan.
- Take the now cooked chicken, remove the bones and dice into small (1/4) inch cubes. Add to the broth along with the cooked noodles, corn, celery and parsley.
- Heat the soup until all ingredients are hot.
- Serve.
Nutrition Facts : Calories 133.7, Fat 2.4, SaturatedFat 0.7, Cholesterol 34.6, Sodium 131.5, Carbohydrate 9.8, Fiber 1.2, Sugar 1.6, Protein 19.5
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#15-minutes-or-less #time-to-make #main-ingredient #preparation #for-1-or-2 #healthy #very-low-carbs #seafood #easy #low-fat #fish #dietary #low-saturated-fat #low-calorie #low-carb #low-in-something #freshwater-fish #whitefish #saltwater-fish #sole-and-flounder #number-of-servings #3-steps-or-less
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