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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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December 19, 2005, 7:02 am CST

Run to the bathroom muffins!! LOL

Double Bran Gem Muffins  




1 cup wheat bran  

1 cup oat bran  

1 cup whole wheat flour  

2 tsp baking powder  

1 tsp baking soda  

½ tsp cinnamon  

½ tsp nutmeg  

2 large mashed bananas, ripened  

½ cup skim milk  

2 egg whites, lightly beaten  

¼ cup apple sauce  




Preheat oven to 350 degrees. Spray muffin pan with cooking spray  




In large bowl combine wheat and oat bran, whole wheat flour, baking powder and baking soda, cinnamon and nutmeg. In another bowl, combine mashed bananas, milk, egg whites and oil or applesauce. Pour onto dry ingredients and mix until just combined. Scoop by ¼ cupfuls into prepared muffin cups. Bake 14-16 minutes, or until toothpick inserted is sticky but not wet.  




Makes 12 muffins’  




Per muffin: 100 calories, 3 g protein, 18 g carbs, 3 g fat (less if you use applesauce) And I used apple sauce. 

December 19, 2005, 7:03 am CST

A Circle of Friends Cookbook

Chicken, Broccoli and Carrot Stir-Fry  




1 tsp olive oil  

½ cup carrots. Sliced  

¼ cup onion, sliced  

1 tsp grated fresh ginger  

1 garlic clove, pressed  

4 ounces chicken chunks  

¼ cup water  

1 cup broccoli florets  

2 tbsp water  

1 tsp low sodium soya sauce  

¼ tsp sesame oil  




In a wok or large skillet, heat oil over high heat. Stir in the carrots, onion, ginger and garlic; stir-fry 1 minute. Add chicken and  stir fry 1 more minute. Pour in the ¼ cup water. Cover and cook for 2 minutes. Add broccoli and remaining 2 tbsp water; cover and cook 3 minutes more, stir in soya sauce and sesame oil and heat through. You can also replace the chicken with shrimp or beef strips.  




Makes 1 serving  




210 calories, 13.5 g protein, 16 g carbs, 4 g fat, 300 ml sodim  

December 19, 2005, 7:04 am CST

Very healty, low in cals, good protein

Mushroom Pepper Omelet  




½ cup green peppers, thinly sliced  

½ cup mushrooms, sliced  

2 egg whites  

1 tbsp water  

dash of pepper  




Spray small skillet with non-stick cooking spray. Add peppers and mushrooms and cook over high heat for 5 minutes, stirring occasionally. Scoop mixture onto plate. Wipe skillet, spray again with cooking spray.  




Combine egg whites, water and pepper; heat until blended. Heat skillet; cover and cook 2 minutes, or until set. Scoop vegetables onto one half of omelet. Fold top over.   




Makes 1 serving  




60 calories; 8 g protein; 4 carbs; 1 g fat; 100 mg sodium  

December 19, 2005, 12:53 pm CST

Beef Stew



1 1/2 lbs boneless, beef chuck roast, trimmed of fat 

1 envelope dry low-sodium onion soup mix 

1/2 tsp black pepper 

6 cups water 

2 cups potatoes, peeled and cubed 

8 medium sized carrots, cut into chunks 

1 medium sized onion, chopped 

1 cup frozen peas, thawed 

1 cup frozen corn, thawed 

5 tbsp, corn starch 

6 tbsp cold water 


You can add whatever kind of veggies you like.  

  1. Place beef in slow cooker. Sprinkle with soup mix and pepper.
  2. Pour water around meat
  3. cover. Cook on low for 8 hours
  4. Remove roast and let stand 5 minutes
  5. Add vegetables to slow cooker. Cube beef and return to slow cooker
  6. Cover. Cook on low 1 1/2 hours, or until veggies are tender
  7. Combine cornstarch and cold water until smooth. Stir into stew
  8. Cover. Cook on high 1 more hour

Per serving: 240 calories 

                       4.5g fat 

                      26 g carb 

                        5 g fibre 

                      21 g protein 

December 30, 2005, 12:48 pm CST

A Circle of Friends Cookbook

Banana Oatmeal Bread  


(This recipe was adapted from Cooking Light magazine).  



1/2 Cup Splenda Sugar Blend for Baking + 1-2 Tablespoons Brown Sugar  

1 Egg  

2 Egg Whites  

7 Tablespoons Vegetable Oil  

1 1/2 Mashed Ripe Bananas (Approx. 3 Bananas)  

1 Cup Oatmeal  

1/2 Cup 1 % or Skim Milk  

1 Cup Whole Wheat Flour  

1 Cup All Purpose Flour  

1 Tablespoon Baking Powder  

1/2 Teaspoon Baking Soda  

1/2 Teaspoon Salt  

1/2 Teaspoon Cinnamon  

Cooking Spray  



Preheat oven to 350 degrees. Combine the first 4 ingredients in a large bowl.  Beat well with a mixer.  Combine bananas, oats, and milk together. Add to sugar mixture, beating well.  Lightly spoon flour into measuring cup.  Combine flour, baking powder, baking soda, salt, and cinnamon together, and stir.  Add to sugar mixture and mix until moist.  Spoon batter into a 9" by 5" loaf pan coated with coating spray.  Bake at 350 degrees for 1 hour and 10 minutes or until a wooden pick is inserted in the center comes out clean.  Let it cool.    

Enjoy! :)

January 4, 2006, 8:08 pm CST

Butternut Squash Soup

Butternut Squash Soup - Real Simple Magazine - Feb. 2006  (P163)

hands-on time: 25 minutes / total time: 50 minutes
makes 4 servings (9 cups)

4 leeks, rinsed and chopped (3 cups)
1 3-pound butternut squash, cut into 1-inch chunks
1 bay leaf
1/4 teaspoon kosher salt
5 cups low-sodium chicken broth
1/4 cup shelled raw pumpkin seeds (optional)
1 tablespoon fresh rosemary
2 teaspoons olive oil

Place the leeks, squash, bay leaf, salt, and broth in a saucepan.  Bring to a boil.  Reduce heat and simmer gently until the squash is tender, about 12 minutes.  Let cool for at least 10 minutes.  Remove and discard the bay leaf.  Puree the soup in batches and rewarm over medium-low heat.  Meanwhile, place the pumpkin seeds (if using) and rosemary on a cutting board and roughly chop.  Heat the oil in a small skillet over medium heat.  Add the seeds and rosemary and heat, stirring occasionally, until fragrant, 2 to 3 minutes.  Ladle the soup into bowls and sprinkle with the seeds and rosemary.

The finishing touch

To make a puree even more enticing, add a garnish.  Choose something with a contrasting texture and color, like pumpkin seeds or fresh herbs.  Chopping the seeds distributes the crunch and makes a small sprinkle seem like an abundance, heating the seeds brings out their flavor and aroma.

Connie in KC 


I would probably substitute shallots for leeks and reduce amount, but the rosemary with or without the pumpkin seeds sounds good, and could be left out of children's portion (although my gc like rosemary, so you just never know.)

I have quite a large herb garden and enjoy taking the gc out on a nice warm day (in the summer) and letting them smell the different fragrances of the herbs and pick their favorites.  (Just rub the herb leaves between your fingers and then sniff).  Then we take them into the kitchen and add to what we are having for supper.  Just a little at first goes a long way.  Have fun. 

January 11, 2006, 6:48 am CST

From the Biggest Loser member

This traditional Indian soup can be made ahead and will keep well for two days refrigerated. It can also be frozen for up to one month.

1/2 cup dried brown lentils
4 cups fat-free chicken or vegetable broth
1 T olive oil
1 1/2 tsp black or yellow mustard seeds
1 lb plum tomatoes, peeled, seeded, chopped
3 T finely chopped, peeled fresh ginger
1 clove garlic, minced
1 tsp ground coriander
1 tsp ground cumin
1 tsp ground turmeric
Pinch cinnamon
1/4 cup chopped fresh cilantro, without stems
Salt to taste

Wash lentils and drain well in a sieve. Add lentils and 1½ cups of the chicken broth to a 2-quart saucepan. Bring to a boil, reduce heat, and simmer lentils over low heat until they are tender, but still retain their shape about 20 minutes.

Meanwhile, heat olive oil in a heavy 4-quart saucepan over medium-high heat until hot but not smoking. Add mustard seeds and cook, stirring, until seeds just begin to pop. Carefully add tomatoes, ginger, garlic, and spices. Simmer until tomatoes are softened and the spices are fragrant, about 4 minutes. Add 1½ cups of the broth; bring to a boil. Reduce heat and simmer, stirring occasionally, for about 4 minutes.

Carefully transfer the tomato-ginger mixture to the bowl of a food processor or a blender jar. Process or blend until smooth. Return to saucepan and add cooked lentils and the remaining 1 cup of chicken broth, stirring to incorporate. Bring soup to a boil, stirring occasionally. Stir in cilantro. Salt to taste.

Yield: 1¼ quarts; 6 (¾-cup) servings
Calories: 112 per serving

Enjoy......Ladean COF board


January 17, 2006, 8:58 am CST

Great recipe

Quote From: tcghbroome

100%  Whole Wheat bread for Bread Machine 


1 1/2 tsp. active dry yeast 

3 cups ww flour 

1 1/2 tsp salt 

1 1/2 tsp white sugar 

1 1/2 tbsp. nonfat dry milk powder 

1 1/2 tbsp marg. 

1 1/2 cups warm water. 


Place ingredients in bread pan as suggested by manufacturer.  Select WW or Basic setting.  press start. 

I tried this recipe except I used Splenda instead of sugar and promise spread instead of regular margarine, very good.
January 17, 2006, 9:04 am CST

Turkey and black bean meatloaf

2 lbs of lean ground Turkey 

1 can of black Beans 

1 onion 

1/4 cup egg beaters 

1/2 cup salsa (I used Med) 

1 tsp chili powder 

1/2 tsp Onion powder 

1 tsp chopped garlic 

1/4 small can no salt tomato sauce 

Chop Onions and add all together and make into a loaf spread tomato sauce over the top and cover, bake at 350 for 1 hour...The black beans are used in place of Oatmeal or crackers, and your getting healthy carbs. 


Ladean COF board 

February 7, 2006, 1:08 pm CST

fish & veggie dish

  • 2 zucchini, sliced
  • 1 large potato, sliced
  • 1 bunch green onions, chopped
  • 2 large carrots, sliced
  • 4 (4 ounce) fillets cod
  • 1 tablespoon dried dill weed
  • 2 roma (plum) tomatoes, sliced
  • 1 fresh red chile pepper, seeded and chopped
  • 1 tablespoon olive oil
  • 1 tablespoon fresh lemon juice
  • sea salt to taste
  • coarsely ground black pepper to taste


    1. Preheat oven to 400 degrees F (200 degrees C). Lightly grease a 9x12 inch baking dish.
    2. In the baking dish, arrange the zucchini, potato, green onions, and carrots. Place the cod on top of the vegetables, and sprinkle with dill. Arrange tomato slices over the cod, and sprinkle with red chile pepper. Drizzle with olive oil and lemon juice, and season with sea salt and pepper.
    3. Cover dish with aluminum foil, and bake 30 minutes in the preheated oven, until vegetables are tender and fish is easily flaked with a fork
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