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Topic : A Circle of Friends Cookbook

Number of Replies: 208
New Messages This Week: 0
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Created on : Friday, August 19, 2005, 06:22:54 am
Author : mysherona

Welcome to A Circle of Friends With Loving Support recipe board.


Share your HEALTHY recipes.




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December 29, 2006, 10:02 am CST

No-bread "breaded" baked chicken

This recipe is from another UWC recipe board...

Posted by: seewee
Posted on: 2004-04-17 15:17:06

*1/2 cup reduced fat parmesan cheese, grated
*1/2 teaspoon garlic powder (or to taste)
*1 pkg. dry Italian dressing seasoning mix
* (like Good Seasons)
*6 boneless, skinless chicken breasts
* Mix first 3 ingredients in a plastic bag, throw chicken in to coat. Spray baking dish with Pam, and put chicken in. Bake at 350 degrees for 30-40 min.
* 2grams of carbs.
* (I usually don't use 6 pieces of chicken, --more like 4-- but same amount of the rest)
* great in salad the next day!!!
*Sue R.

December 29, 2006, 10:04 am CST

Eggplant Parmigiana

This recipe is from another UWC recipe board...

Posted by: chnkygrrl
Posted on: 2004-04-03 23:28:00

Eggplant Parmigiana--I absolutely love this recipe and could eat it every day.

*1 eggplant (about 1.5 lbs), pared and sliced ½ inch thick
*1 egg white, lightly beaten with 2 tbsp water
*½ cup seasoned Italian bread crumbs
*1 cup reduced fat spaghetti sauce
*¾ cup shredded fat-free mozzarella cheese
*2 tbsp grated Parmesan cheese

1. Preheat oven to 375 degrees. Spray 2 baking sheets with non-stick cooking spray.

2. Coat eggplant slices with egg white, then bread crumbs. Arrange on prepared baking sheets, bake 30 minutes. Turn slices over and bake until browned on both sides, 10 minutes longer. Remove from oven, leave oven on.

3. Spread ¼ c sauce over bottom of 8x8” baking dish. Arrange half the eggplant in a single layer over sauce; top with half the remaining sauce, then half of the cheeses. Repeat layers. Bake, covered, until heated through and cheese is melted, 30-40 min.

Serves 4. Nutrition Info: 193 calories, 3 grams fat, 4.3 grams fiber


December 29, 2006, 10:04 am CST

Plum-sauced pork medallions

March 14, 2006, 9:28 am
This recipe is from another UWC recipe board...

Posted by: lv298ev
Posted on: 2004-06-02 17:27:34

*1/4c. chopped onoin*1/2c. vegtable oil*1'2 cup red plum jam*1T. red wine vinegar*1t. reduced-sodium soy sauce*1/4t. ground ginger*2 small plums, each cut into 8 wedges* 1 well trim pork tenderloin 9approx 1lb.) cut into 8 piece.
*1. Spray 8 in nonstick skillet with nonstick spray. add onions and oil. CookOver medium heat for 4 to7 min or untill onion is tender. Reduce heat to low. stir in jam, vinegar, soy sauce and ginger.Cook 1to2min. or untill jam is melted string occasionally. Stir in plums. Set Sauce aside.
*Pound pork pieces into 1 inch thickness. Sprinkle both sides with cayennee lightly. Spray 10 inch nonstick skillet with cooking spray. Heat skillet over medium-high heat. Add pork Cook for 6to8 minuts or untill no longer pink, turning over once. Serve topped with plum sauce.4serving Calories 272- 3lean meat 2 fruit exchanges


December 29, 2006, 10:09 am CST

Terri's Recipe for Spaghetti Squash Shrimp Alfredo

This recipe is from Dr. Phil show..."Key #5: High-Response Cost, High-Yield Nutrition"

Following is Terri's recipe as featured on the show:


Preheat oven to 375 degrees.

1 med spaghetti squash
1 sliced and diced red pepper
1 sliced and diced yellow pepper
1 sliced and diced orange pepper
1 sliced and diced red onion
4 green onions
8 oz container of sliced mushrooms
2 handfulls of snow peas in the pod
water chestnuts optional
1 container Alouette Light garlic and herb cheese
1 12 oz. container fat-free sour cream
cooked shrimp (you can use any meat, shrimp, chicken, beef, but you have to cook it before it goes in the mix)
garlic, salt, pepper (and/or crushed red pepper seeds to make spicy)
olive oil spray
1 oblong metal cake pan sprayed with the olive oil spray

This dish is put together very much like a stir fry with the vegetables served al dente (crisp).

Cut spaghetti squash in half. The inside will look like a pumpkin, so you scrape all the loose squash and seeds out of the middle. Then it will look like a cantaloupe. Spray each half with the olive oil spray, and season with the garlic, salt, and pepper. Turn each half so the cut side is down inside the pan, therefore when it heats up, it steams into itself.

Bake for about 45-55 minutes or until it is fork tender, where you can puncture the outside of the hull and it's soft in the middle.

While the squash is in the oven, put all the peppers, onions, mushrooms, chestnuts and pea pods into a large pan and saute on med/high heat. Before the onions turn transparent, stir in the cheese and sour cream together into the mixture, and add the shrimp (tails on or off, your discretion) last. Let simmer on warm, stirring intermittently. Depending on how crisp you like your vegetables, this will take about 20 minutes to cook.

When the squash is done, use a glove to turn over. Be careful: These will be hot on the inside and steam up, so let them cool a little bit before you try to handle them. When they are cooled, use a fork and pull from the outer part of the shell to the inside and the squash will string out like spaghetti.

Place on a plate. Optional: top the squash with mozarella or some kind of shredded cheese. Then top with the cheese/veggie/shrimp mixture that was being sautéed.

You can also use a tomato sauce over the squash like regular spaghetti, or just salt, pepper and parmesean cheese, or just use your imagination and serve with a salad.

Makes approximately 6 servings.

From The Show

    * Key #5: High-Response Cost, High-Yield Nutrition

December 29, 2006, 10:10 am CST


Yet another recipe from another UWC recipe board...

Posted by: dtabesh
Posted on: 2004-03-31 01:34:26

*1 - Spaghetti Squash
*3 oz - Your choice of meat or poultry cut in 1/4" strips
*1 green pepper - cut in 1/4" strips
*Fresh Mushrooms –
*Sliced Tomato cut in wedges
*Medium Onion - Cut in rings
*1 glove garlic
*Oregano (optional)
*1 tbsp grated cheese - your choice
*Directions: Cut squash in half, remove seeds, spray baking pan with Pam,place meat side down, and cook at 350 degrees 40 to 45 minutes. With fork start at top of squash and drag downward to remove meat from squash.

Spray skillet with Olive Oil flavored Pam and heat until hot. Add meat, onions, garlic and stir often. When meat starts to brown add green pepper. After peppers turn soft, and change to darker color, add tomato wedges and sliced mushrooms. Cook until last two ingredients are to your desired taste and texture.

Add grated cheese to spaghetti squash and top with stir fry.


December 29, 2006, 10:12 am CST


Yet another post from another UWC board:

Posted by: nannybeck
Posted on: 2004-04-05 19:04:48





December 29, 2006, 10:13 am CST

Romano Orzo with vegetables (and chicken)


I was looking at my College Inn fat free chicken broth cans and saw two recipes that looked interesting...I am suggesting to add chicken (my suggestions or changes in parenthesis) to this one and you'd have a meal!


1 cup orzo (or ww pasta or low carb pasta)

2 tablespoons butter or margarine (or 2 teaspoons of butter buds)

1 teaspoon garlic, minced

92 pieces of skinless, boneless chicken, cut up)

1/2 cup green onions, chopped

1 can (14 1/2 oz.)College Inn Light and fat Free Chicken Broth

1/2 cup dry white wine

1/2 cup diced plum tomatoes

1/2 cup frozen peas and carrots, thawed

1/4 cup grated Romano cheese

1/8 teaspoon nutmeg

big dash pepper


Cook orzo (or pasta) according to package directions and drain.  Heat nonstick skillet over medium high heat , melt butter.  Add garlic, (cut up chicken pieces), scallions and orzo and cook until golden, stirring frequently about 3 minutes.  Add broth and wine.  Heat to boiling, reduce hear and simmer uncovered 10 minutes, stirring occasionally.  Stir in tomatoes, cover and cook 5 minutes until almost all the liquid is absorbed.  Sir in peas and carrots, Romano cheese, nutmeg and pepper.  Remove from heat and let stand about 5 minutes until peas and carrots are heated through.  Adjust seasonings and serve.

December 29, 2006, 10:13 am CST

Hot & Soup Soup


This is another one from College Inn can of chicken broth...


1 can (48 oz.) College Inn Light & Fat Free Chicken Broth, divided 

1 uncooked, thinly sliced, boneless, skinless, split chicken breast

1/2 cup thinly sliced, firm tofu

1/2 cup thinly sliced, cooked ham

1/2 cup thinly sliced bamboo shoots

1/2 cup sliced white or baby bella mushrooms

1/4 cup apple cider vinegar

1/4 cup soy sauce

1 teaspoon sesame seed oil

1 teaspoon pepper

1/4 cup cornstarch

2 beaten eggs

1 chopped green onion


Measure out 1/2 cup chicken broth and set aside.  In 4 quart saucepan bring the broth to a boil.  Add chicken, tofu, ham, bamboo shoots, and mushrooms.  Lower heat and simmer 2 minutes.  Stir in vinegar, soy sauce, sesame seed oil and pepper.  Bring to a boil.  Blend cornstarch with reserved 1/2 cup broth.  Gradually add cornstarch mixture, stirring constantly until soup thickens and boils.  Slowly drizzle beaten eggs into soup, a little at a time, through the tines of a form or whisk.  Reduce heat.  Garnish each portion with green onions and serve. 


December 29, 2006, 10:17 am CST



2 tbsp shortening or butter or butter alternative (like Smart Start)

beef cubed or cutup in pieces (like for stew)

diced onion/onion powder

1/8 tsp dry mustard

3/4 tsp paprika

1 tbsp brown sugar (can use Splenda brown sugar)

1/2 tsp salt

1 1/2 tbsp worcheshire sauce

1/2 tsp cider vinegar

3 tbsp ketchup

1 tbsp flour (I use whole wheat flour)

1 1/2 cup water

egg noodles (I use whole wheat noodles)


Brown meat in pan with shortening/butter.  Drain meat and put in Crockpot.  Add onion.


In a separate pot (or crockpot) add and heat the mustard, paprika, brown sugar, salt, worcheshire sauce, vinegar, ketchup and 1 cup of the water.  Mix in a bowl while mixture is heating, flour and the 1/2 cup of remaining water and add to heated mixture...once hot again, add this mixture to Crockpot.


Cook on high 4 1/2 to 5 hours. 


During the last 1/2 hour, boil water on stove for noodles and serve over noodles.


December 29, 2006, 10:17 am CST

Beef Stew


3 - 4 lbs of stew meat (cubed)

1/2 lb. potatoes (peeled and quartered)

1/2 bag carrots (peeled and sliced)

1 lg. onion (diced into tiny pieces)/onion powder

2 tbsp shortening or butter or butter substitute

2 cups of water (1 cup for Crockpot)

1 tbsp worcheshire sauce

Heinz fat free beef gravy


Brown meat in shortening or butter.


Crockpot: Put potatoes along bottom; put carrots in pot next; add meat after browned; water, worcheshire sauce; put onion on top of meat.  Coook on high 4 1/2 - 5 hours.  Last 1/2 hour drain liquid and add gravy.  Stir often so don't stick or burn.


Pot Stove:  Use a non-stick pot.  Put potatoes, carrots and then meat in pot.  Add water, worcheshire sauce and onion (on top of meat).  Simmer medium temperature for 1 1/2 hours; stirring so don't stick or burn.  Last 1/2 hour drain liquid and add gravy. 



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