Ww Core Sole Recipes

EASY SOLE MEUNIERE

Steps:

• Preheat the oven to 200 degrees F. Have 2 heat-proof dinner plates ready
• Combine the flour, 2 teaspoons salt, and 1 teaspoon pepper in a large shallow plate. Pat the sole fillets dry with paper towels and sprinkle one side with salt.
• Heat 3 tablespoons of butter in a large (12-inch) saute pan over medium heat until it starts to brown. Dredge 2 sole fillets in the seasoned flour on both sides and place them in the hot butter. Lower the heat to medium-low and cook for 2 minutes. Turn carefully with a metal spatula and cook for 2 minutes on the other side. While the second side cooks, add 1/2 teaspoon of lemon zest and 3 tablespoons of lemon juice to the pan. Carefully put the fish filets on the ovenproof plates and pour the sauce over them. Keep the cooked fillets warm in the oven while you repeat the process with the remaining 2 fillets. When they're done, add the cooked fillets to the plates in the oven. Sprinkle with the parsley, salt, and pepper and serve immediately.

ROASTED CHICKPEAS - WW CORE

Steps:

• Preheat oven to 350 degrees.
• Rinse and drain chickpeas.
• Lightly coat baking sheet with nonstick spray.
• Spread chickpeas on baking sheet and sprinkle with garlic powder, salt and pepper.
• Toss to coat.
• Bake on bottom rack of oven, shaking pan every 15 minutes. Bake 45 to 50 minutes, until browned and crunchy. Cool completely before serving.

HEARTY LASAGNA - WW CORE

Steps:

• Brown ground beef in saute pan with 3 tsp of the minced garlic. Drain any grease, then put beef and garlic mixture in a large bowl to cool.
• Clean and slice mushrooms. Brown in olive oil in saute pan along with remaining garlic. Add to the beef mixture to cool.
• Cook frozen spinach in saute pan until liquid is cooked off. Add to the beef and mushrooms.
• Chop the artichoke hearts into large chunks, then add to the beef mixture.
• In a separate bowl, mix ricotta cheese, and cottage cheese.
• Begin assembling lasagna in a 9x13 baking dish. Start with a ladle of sauce to coat the bottom. Add uncooked noodles in a single layer. Next add a layer of cheese, spread across noodles. Add beef mixture, then another layer of sauce.
• Repeat layering ingredients. Top lasagna with mozzarella cheese, then cheddar cheese. Spray top of cheese lightly with non-stick spray, this helps the cheese to melt.
• Bake at 350 degrees for about an hour or until bubbly and baked through. Allow to cool for 10 minutes before cutting.

SOUTHWESTERN CORN AND HOMINY SAUTE (WW CORE)

Steps:

• Remove the frozen corn from the freezer to begin defrosting.
• To prepare the Poblano chiles, place them directly over gas flame on your stove. Allow the skin to char and blister before turning using long tongs (or well padded fingers). Once all sides are charred, about five minutes, toss the peppers in a resealable bag and close. Set aside about ten minutes to allow the heat to steam the chiles. Once cooled, peel and seed the peppers, and give them rough chop.
• Heat the vegetable oil in a non-stick skillet over medium heat. Add the onions and cook for two or three minutes until the onions are tender. Stir in the garlic, cumin and epazote/oregano and continue to cook another 30 seconds.
• Add in the corn and hominy, stirring occasionally, and cook for two minutes. Stir in the Poblanos and salt to taste. Cook an additional two or three minutes until the everything is heated through.
• Remove from heat and mix in the cilantro and lime juice.
• Serve with lime wedges.

CHINESE GENERAL CHICKEN - WW CORE

Steps:

• Cut chicken into 2 inch pieces.
• In a small bowl, mix together chicken broth, cornstarch, Splenda, soy sauce, vinegar and ginger. Set aside.
• Heat oil in skillet or wok over medium-high heat. Add scallions, garlic and pepper. Cook 2 minutes, add chicken and cook until browned, about 5 more minutes.
• Add sauce and simmer until sauce thickens and chicken is cooked through, about 3 minutes.
• Serve chicken and sauce over rice.

CRANBERRY SAUCE - WW CORE

Steps:

• Put the cranberries and water in a heavy saucepan, cook over medium heat until the cranberries pop.
• Add the orange zest and Splenda, add more sweetener to taste if you need it.
• Allow to cool to room temperature before serving.

PAN-SAUTEED SOLE

Steps:

• Season fish fillets with salt; dust with Wondra flour. Melt butter in a medium skillet over medium-high heat until foamy. Add fish. Cook for 1 minute. Flip, add lemon slices, and cook for 1 1/2 minutes more until opaque.