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Topic : A Circle of Friends Cookbook

Number of Replies: 208
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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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September 30, 2005, 5:00 pm CDT


Quote From: crazytxgal


1 Head of fresh Cauliflower 

1/4 cup non fat milk 

1 TBS fat free sour cream 

Butter buds 

1/2 tsp minced garlic 

salt & pepper 


Steam Cauliflower until tender, drain all water off, add milk, sour cream, butter buds, garlic and salt and pepper...mix with blender until fluffy.Or hand mash if you like it a little Chuncky 


Ladean (Circle of friends weight loss board) 



I make my mashed cauliflower the same way you do.   


Sometimes for a variation in flavor, after it's in the bowl for serving, I sprinkle some f/f grated cheese on top and throw it into the microwave to melt. 





October 1, 2005, 1:02 pm CDT

Spaghetti Squash Stir

1 pound spaghetti squash; halved lengthwise and seeded 

2 tbls. olive oil 

1/2 medium red onion, thinly sliced 

1/2 medium zucchini, cubed 

2 medium tomatoes, diced 

1/8 tsp. salt 

1/8 tsp. pepper 

1/4 c. reduced fat grated Parmesan cheese 



Place squash halves, cut side down in a glass baking dish.  Add 1/8 c. water and cover with plastic wrap.  Microwave on high for 8 -10 minutes until tender; cool slightly.  In a large skillet, heat 1 tbls. oil.  Add onion and cook over medium heat until translucent.  Add zucchini and cook until brown.  Add tomatoes, salt and pepper.  Reduce heat; simmer gently for 10 minutes.  Using a fork, scrape the squash strands into a bowl.  Toss with remaining 1 tbls. oil.  Place squash on plate/serving platter and spoon vegetable mixture over top.  Sprinkle with Parmesan cheese. 


October 1, 2005, 1:12 pm CDT

Cod Steaks with Spices

4 cod steaks 

1 tsp. cumin 

salt and pepper to taste 

2 tbsp. spicy brown mustard 

1 tbsp. butter or butter substitute 

1 lemon 


Dust cod fillets with cumin, salt and pepper.  Spread mustard over the fish.  If grilling, use butter to baste.  Grill for about 3 minutes per side.  To prepare in oven, dot with butter and broil for about 3 to 4 minutes per side.  Serve w/lemon wedges (4 servings) 

October 1, 2005, 1:19 pm CDT

Tilapia with Sauteed Veggies

2 tbsp. Italian seasoning, divided                                   1 1/2 lbs. tilapia fillets 

1/4 tsp. salt                                                                          1/4 c. chopped onion 

1/4 tsp. pepper                                                                    1 c. shredded carrots 

2 cloves garlic, minced                                                      1 zucchini, sliced 

1/2 c. fresh lemon juice, divided                                      1 yellow squash, sliced 

                                                                                               2 roma tomatoes, thinly sliced 


Combine 1 tbsp. Italian seasoning, salt, pepper, garlic and 1/4 cup of lemon juice in small bowl; pour over fish and marinade one hour.  Remove fish from marinade and grill or bake until fish flakes.  Saute onion, carrots, zucchini and squash in large skillet coated with cooking spray over medium heat 5 to 10 minutes or until tender.  Stir in tomatoes, remaining Italian seasoning and remaining lemon juice.  Serve immediately over fish.  Serves 4 

October 1, 2005, 1:23 pm CDT

Honey Dijon Shark Steaks

1/4 c. honey 

1/4 c. Dijon mustard 

1 tsp. each salt and pepper 

2 lbs. mako or thresher shark steak, approx. 3/4 inch thick 

2 tbsp. olive oil 


In a mixing bowl, combine honey, mustard, salt and pepper.  Roll the shark chunks in the misture until they are well covered.  Over medium heat, saute the shark in the olive oil for 3 to 4 minutes on each side.  Do not overcook.  Serves 4 



October 1, 2005, 1:31 pm CDT

Tuscan Salmon Fillet

1 1/4 lb. salmon fillets 

1/4 tsp. salt 

1/4 - 1/2 tsp. crushed red pepper 

3 tbsp. olive oil, divided 

2 garlic cloves, minced 

1/4 cup chopped sun-dried tomatoes 

1/4 cup white wine vinegar 

2 tbsp. chopped fresh basil 


Sprinkle salmon with salt and red pepper; drizzle with 2 tbsp. olive oil.  Whisk together garlic, sun-dried tomatoes, vinegar, remaining olive oil, and basil in a small bowl and set aside.  Grill or bake salmon until fish flakes easily when tested with fork.  Pour sun-dried tomato marinade over fish and serve immediately.  Serves 6 

October 1, 2005, 3:53 pm CDT

Brown-Butter Sea Scallops w/Ginger Sweet Potato

4 medium sweet potatoes 

1/2 c. fat-free milk 

1 (1 inch) piece fresh ginger, peeled and grated 

1/2 tsp. salt 

1/4 tsp. freshly ground pepper 

1 tbls. unsalted butter 

3/4 lb. large sea scallops, sliced into 1/4-in-thick rounds 

2 scallions, thinly sliced 


Preheat oven to 400.  Pierce potatoes in several places.  Bake until tender, about 45 minutes.  Halve the potatoes lengthwise and scoop the pulp into a medium bowl.  Stir in the milk, ginger, salt and pepper.  Beat with an electric mixer at low speed until blended and smooth; keep warm. 


Heat butter in a large nonstick skillet over medium-high heat.  Cook until the butter just begins to brown slightly.  Add the scallops; cook, turning once, until browned on the outside and just opaque in the center, about 1 minute on each side.  Sprinkle with the scallions and serve with the potatoes. 4 servings 

October 4, 2005, 2:30 pm CDT

Green Spinach Salad w/Tuna

baby spinach leaves 

grape tomatoes 

green pepper, chopped 

cucumber slices 

red onion slices 

Albacore or Chunk Light Tuna 

Crumbled Feta Cheese 

lite Olive Oil Vinaigrette or lite Caesar Dressing 


~ Kraft 2005 

October 4, 2005, 2:32 pm CDT

Italian Chopped Salad

romaine lettuce 

cooked, boneless, skinless chicken breast, chopped 

1/4 cup (per serving) small ww pasta  

cauliflower florets 

tomatoes, chopped 

green pepper, chopped 

shredded, reduced-fat grated Italian Blend Cheese 

grated Parmesan Cheese 

lite Italian dressing 


~ Kraft 

October 4, 2005, 2:35 pm CDT

Chicken & Citrus Salad

baby spinach leaves and mixed salad greens 

sliced strawberries 

mandarin orange segments, drained 

sugar snap peas, halved 

Grilled or baked chicken breast strips 

slivered almonds, toasted 

lite Raspberry Vinaigrette Dressing 


~ Kraft 2005 

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