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Topic : A Circle of Friends Cookbook

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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.




As of January, 2009, this message board will become "Read Only" and will be closed to further posting. Please join the NEW Dr. Phil Community to continue your discussions, personalize your message board experience, start a blog and meet new friends.

December 30, 2006, 8:53 am CST

Rosemary Mashed Potatoes - Dr. Phil's cookbook pg. 199


"This true comfort food is transformed into a healthy side dish

with the addition of fat-free sour cream or fat-free evaporated

milk. Using fresh rosemary gives these mashed potatoes such a

wonderful taste that you definitely won’t miss the gravy.

8 servings

2/3 cup no-salt, fat-free chicken or vegetable broth

2 tablespoons fresh rosemary, chopped

6 large baking potatoes, preferably russet, peeled and cut into

1-inch pieces

1/3 cup fat-free sour cream, at room temperature, or

1/3 cup fat-free evaporated milk

2 teaspoons Dijon mustard

1/2 teaspoon salt

Sweet paprika or freshly ground black pepper, to taste

1. Place the broth and rosemary in a small saucepan set over high

heat. Bring the mixture to a simmer, cover, remove from heat,

and set aside.

2. Place the potatoes in a large saucepan and cover with cool water

to a depth of 2 inches. Bring to a boil over high heat. Partially

cover, reduce the heat to medium-low, and simmer until potatoes

are tender, about 15 minutes. Drain.

3. Place the potatoes in a large bowl and mash with a potato

masher or an electric mixer at medium speed. Beat in the rosemary

and broth mixture, then beat in the sour cream or evaporated

milk, mustard, and salt. Spoon into a medium bowl and

garnish with the paprika or ground black pepper before serving.



Calories 103

Protein 2 g

Carbohydrate 23 g

Total Fat trace

Saturated Fat trace

Cholesterol trace

Fiber 2 g

Sugars 1

Sodium 173 mg

Each serving counts as 1 starchy


December 30, 2006, 8:54 am CST

No-Fry Chicken-Fried Steak - Dr. Phil's Cookbook pg. 104


"I confess that my all-time favorite food is chicken-fried steak, a

popular dish in Texas, served practically everywhere, from truck

stops to country cooking restaurants. It is estimated that eight

hundred thousand chicken-fried steaks are eaten in the Lone

Star state every day. As much as two cups of fat are normally required

to shallow-fry chicken-fried steak, however, so eating this

Texas specialty as a matter of habit is sure to invite plenty of unwelcome

pounds. In this version, most of the fat has been eliminated,

and the calories pared considerably, all without sacrificing


4 servings

4 top round or sirloin tip steaks (about 5 ounces each)

1 teaspoon meat tenderizer

1 cup low-fat buttermilk

Nonstick spray

1 cup oat flour, or 1 cup uncooked old-fashioned rolled oats,

finely ground in a food processor or blender (not quickcooking


2 teaspoons sweet paprika

1 teaspoon onion powder

1 teaspoon salt

1/2 teaspoon garlic powder

1/4 teaspoon freshly ground black pepper

1/8 teaspoon cayenne pepper, optional

1. Place the steaks between two large sheets of wax paper. Using

a meat mallet or the bottom of a large, heavy saucepan, pound

the steaks to 1/4-inch thickness. Remove the top sheet of wax pa-



Calories 358

Protein 46 g

Carbohydrate 27 g

Total Fat 7 g

Saturated Fat 3 g

Cholesterol 104 mg

Fiber 3.5 mg

Sugars 0 g

Sodium 576 mg

Each serving counts as 1 protein

and approximately 1 starchy


per, prick the meat with a fork at 1/2-inch intervals, and season

evenly across the pricked surface with meat tenderizer. Peel

steaks off the bottom sheet of wax paper and place in a large shallow

roasting pan (they can overlap). Pour the buttermilk over the

steaks and marinate at room temperature for 30 minutes, turning

occasionally to coat thoroughly in buttermilk.

2. Meanwhile, position the rack in the bottom third of the oven

and preheat to 400°F. Spray a large, shallow roasting pan or a

large, rimmed baking sheet with nonstick spray. On a large plate,

combine the oat flour or ground oats with the paprika, onion

powder, salt, garlic powder, black pepper, and cayenne, if using,

mixing well.

3. Dredge the buttermilk-coated steaks in oat flour mixture, then

place in the prepared baking pan. Spray them lightly with nonstick

spray. Bake until firm but tender when pierced with a fork

and lightly browned, about 30 minutes."


December 30, 2006, 8:55 am CST

Parmesan Popcorn - Dr. Phil's Cookbook pg. 164


"4 servings

1/4 cup grated low-fat Parmesan cheese

1 tablespoon dried parsley flakes

2 teaspoons dried oregano

2 teaspoons dried basil

1/2 teaspoon garlic salt

8 cups air-popped popcorn

Combine the Parmesan, parsley, oregano, basil, and garlic salt in

a small bowl. Spread the warm popcorn on a large, rimmed baking

sheet and sprinkle the spice mixture over it. Toss well and

serve at once.

1 6 4 T H E U LT IMAT E WE I G H T S O L U T I O N C O O K B O O K


Calories 84

Protein 4 g

Carbohydrate 14 g

Total Fat 3 g

Saturated Fat 1 g

Cholesterol 4 mg

Fiber 2.5 g

Sugars 0 g

Sodium 271 mg

Each serving counts as 1 starchy


December 30, 2006, 8:57 am CST

Banana Cream Pie - Dr. Phil's Cookbook pg. 176 -177


"Banana cream pie is always a treat and a favorite at family gettogethers.

If you are among the banana cream pie lovers of the

world, you’ll surely enjoy what’s in store for you here. The fat and

calories have been cut back, but with no corresponding loss of

richness or flavor. And, there’s an unexpected nutritional bonus: a

healthy dose of fiber and lots of calcium in every bite.

8 servings

21/2 cups Banana Nut Crunch Cereal

2 tablespoons light margarine spread, at room temperature

1 7 6 T H E U LT IMAT E WE I G H T S O L U T I O N C O O K B O O K


Calories 233

Protein 9.5 g

Carbohydrate 37 g

Total Fat 5 g

Saturated Fat trace

Cholesterol 2.5 mg

Fiber 2 g

Sugars 4 g

Sodium 510 mg

Each serving counts as

1/4 fruit, 1/2 starchy carbohydrate,

1/2 low-fat dairy product, and

trace of fat.

2 (1-ounce) packages sugar-free, fat-free instant banana cream

or vanilla pudding mix

2 tablespoons fat-free powdered dry milk

2 cups cold fat-free milk

2 ripe bananas, peeled and roughly chopped

2 cups sugar-free, fat-free vanilla yogurt

1. Position a rack in the lower third of the oven and preheat to


2. Place the cereal in a food processor fitted with the chopping

blade and process until finely ground, about 30 seconds. Add

the margarine spread and process until a soft ball of dough begins

to form. Pour the dough into a 9-inch pie pan and press it

into an even crust across the bottom and up the sides of the pan.

Alternatively, place the cereal in a zipper plastic bag, squeeze out

all the air, and seal tightly. Using a heavy rolling pin or the bottom

of a large, heavy saucepan, pulverize the cereal to the texture of

fine meal, rotating the bag frequently so the cereal is uniformly

crushed. Transfer the cereal to a medium bowl and cut in the

margarine spread with a pastry cutter or two forks, until the mixture

begins to form a dough. Press the dough into the pie pan as


D R . P H I L Mc G R AW 1 7 7

3. Bake for 10 minutes, then transfer to a wire rack and cool completely,

about 30 minutes.

4. Place the pudding mix and powdered dry milk in a large bowl.

Pour in the milk and whisk 1 minute. Add the chopped bananas

and continue whisking until somewhat thickened, about 1 more

minute. Pour into the prepared pie shell and refrigerate until set,

about 2 hours. Pie may be stored in the refrigerator, tightly covered,

up to 3 days.

5. Just before serving, spread the yogurt evenly over the pie,

forming a creamy topping."

December 30, 2006, 8:58 am CST

Black-Eyed Peas and Greens - Dr. Phil's Cookbook pg. 153


"Although I feel that luck comes only to those who have planned

carefully for it, many people eat for luck, particularly at the beginning

of each new year as a part of a New Year’s Day tradition.

A very popular dish is Hoppin’ John, a Southern dish traditionally

made with black-eyed peas and bacon. This version scales down

the fat and pumps up the nutrition by including turkey bacon and

Swiss chard. Who knows? Perhaps this lucky dish will bring you

good fortune on your journey toward weight loss!

4 servings

4 strips turkey bacon, roughly chopped

3 garlic cloves, minced

11/2 cups canned black-eyed peas, drained and rinsed

1 pound Swiss chard, stemmed, leaves washed but not dried and

roughly chopped (4 cups packed greens)

1/3 cup no-salt, fat-free vegetable broth

1/2 teaspoon salt

2 to 3 dashes Tabasco sauce, optional

1. Heat a large saucepan over medium heat. Add the bacon and

cook, stirring often, until browned, about 2 minutes. Add the garlic

and cook until fragrant, about 20 seconds. Stir in the blackeyed

peas and cook 30 seconds, stirring constantly.

2. Lay the chard on top of the beans and pour in the broth. Cover

the pan, reduce heat to low, and simmer until the chard is wilted,

about 3 minutes. Stir in the salt and Tabasco, if using, mixing the

wilted greens into the black-eyed peas. Serve at once.



Calories 95

Protein 7 g

Carbohydrate 14 g

Total Fat 3 g

Saturated Fat .5 g

Cholesterol 10 mg

Fiber 4 g

Sugars 0 g

Sodium 938 mg

Each serving counts as 1 starchy

carbohydrate and 1 nonstarchy


December 30, 2006, 9:00 am CST

Three Bean Chili - Dr. Phil's Cookbook pg. 134-135


"The official state dish of Texas is chili. This version, however, is

not traditional Texas-style chili because, in Texas, chili has no

beans. This recipe is the absolute reverse: all beans, no meat. Nor

is it as screaming hot as most Texas chili, which you have to stash

in the refrigerator to keep from burning down the house. The

three varieties of beans in this chili make it a high-yield vegetarian

dish, loaded with fiber (naturally beneficial for lifetime

weight control), B vitamins, potassium, magnesium, phosphorus,

and zinc. If you prefer to use only one kind of bean, three cups of

red kidney beans work best. Draining and rinsing canned beans

removes most of their sodium content, thus eliminating unneeded

extra salt.

6 servings

2 teaspoons olive oil

1 large onion, chopped, or 11/4 cups frozen chopped onion

2 ribs celery, thinly sliced

1 large green bell pepper, cored, seeded, and chopped

2 garlic cloves, minced

2 tablespoons chili powder

2 teaspoons ground cumin

1 (141/2-ounce) can no-salt-added diced tomatoes

1 cup canned great Northern beans, drained and rinsed

1 cup canned pinto beans, drained and rinsed

1 cup canned red kidney beans, drained and rinsed

2 cups no-salt, fat-free vegetable broth

1 medium sweet potato, peeled

1/2 teaspoon salt


Calories 172

Protein 8 g

Carbohydrate 34 g

Total Fat 3 g

Saturated Fat trace

Cholesterol 0 mg

Fiber 8 g

Sugars 2 g

Sodium 660 mg

Each serving counts as

1 vegetarian protein (or 1 starchy

carbohydrate) and 1 nonstarchy


1. Heat oil in a large saucepan or pot set over medium heat. Add

the onion, celery, and green pepper. Cook, stirring, until fragrant,

about 3 minutes. Add the garlic and cook 30 seconds, then stir in

the chili powder and cumin. Cook another 20 seconds, until aromatic.

2. Pour in the tomatoes, beans, and broth and bring to a simmer.

3. Using the large holes of a box grater, grate the sweet potato

into the chili. Cover, reduce heat to low, and simmer slowly,

stirring occasionally, until thickened, about 40 minutes. Stir in

the salt and let stand at room temperature for 5 minutes before



January 9, 2007, 12:16 pm CST

Crunchy cabbage salad

Crunchy Cabbage Salad

3 cups cabbage, shredded
1/2 cup seedless red grapes, halved
1 large apple, sliced
1/2 tablespoon pecans, chopped
1 1/2 tablespoons nonfat plain yogurt
1/2 tablespoon fat-free mayonnaise
Black pepper (to taste)

To Prepare:

Place the cabbage in a large bowl. Add the grapes, apples, and pecans.

In a small cup, mix the yogurt, mayonnaise, and pepper. Add to the salad and toss.

Makes 4 servings

I've made this it's very good.


Ladean Circle of friends message board

January 15, 2007, 9:28 am CST

A Circle of Friends Cookbook

Crockpot Chicken Tortilla Soup (5.5 PTS)   

1 1/2 lbs. boneless skinless chicken breasts -- cooked and shredded
15 ounces whole tomatoes
10 ounces enchilada sauce
1 medium onion -- chopped
4 ounces chopped green chilies
1 clove garlic -- minced
2 cups water
14 1/2 ounces fat-free chicken broth
1 teaspoon cumin
1 teaspoon chili powder
1 teaspoon salt
1/4 teaspoon ground black pepper
1 whole bay leaf

1 cup fresh or frozen corn
6 whole corn tortillas
2 tablespoons vegetable oil
1 tablespoon chopped cilantro
Parmesan cheese -- for garnish

In an electric slow cooker, combine chicken, tomatoes, enchilada sauce, onion, green chilies and garlic. Add water, broth, cumin, chili powder, salt, pepper and bay leaf. Stir in corn. Cover and cook on low 6 to 8 hours
or on high 3 to 4 hours. Preheat oven to 400 degrees. Lightly brush both sides of tortillas with oil. Cut tortillas into 2 1/2-by- 1/2-inch strips. Place on a baking sheet. Bake, turning occasionally, until crisp, 5 to 10 minutes. Sprinkle tortilla strips, cilantro and Parmesan over soup. Makes 6 to 8 servings.

Per Serving: 235 Calories; 9g Fat; 24g Protein; 16g Carbohydrate; 2g Dietary Fiber; 510mg Sodium.  


I substitute the enchilda sauce , but I have done both. just your prefernce

January 15, 2007, 9:34 am CST

A Circle of Friends Cookbook

CHICKEN SALAD TACOS   1/3 c. mayonnaise or salad dressing
1/3 c. dairy sour cream or plain yogurt
2 tbsp. chopped onion
2 tbsp. snipped cilantro or parsley
1 tbsp. lime juice
2 tsp. taco seasoning mix
2 1/2 c. cooked chopped chicken or turkey
2 med. tomatoes, seeded and chopped
1/4 c. sliced pitted ripe olives
1 1/2 c. finely shredded iceberg lettuce
10 taco shells
1 avocado, seed, peeled and sliced lengthwise In a medium mixing bowl combine mayonnaise or salad dressing, sour cream, or yogurt, onion, cilantro or parsley, lime juice and taco seasoning. Stir in chicken or turkey, tomatoes, and olives. If desired, cover and chill for up to 4 hours.

To serve, place some lettuce in each taco shell. Spoon chicken mixture on top of lettuce in the shells. Garnish with avocado slices.  

Makes 5 servings.  

I use ranch dressing rf instead. lol Linda If you use the ranch dressing omit the sour cream good both ways.rf mayo or rdressing.


January 28, 2007, 4:03 am CST

Hot choclate

1 cup low fat milk (I haven't tried skim but I would think it would work)
1/2 tsp cinnamon
2 tsp cocoa powder
2 tsp Splenda
2 tsp water
vanilla extract to taste

In a microwavable safe container (Pyrex measuring cup is what I use),add the milk and the cinnamon. Microwave until very very warm (willvary with microwaves), or simmer on stove until just under a boiling.In a mug, add the cocoa powder, Splenda and water. Mix these 3 verythoroughly until it's a very smooth paste. Add in the hot milk andstir. Add the vanilla extract to taste.


Serving size: 1 serving.
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