•Biggest Loser Cookbook Recipes


Almost Fast Food Burger


Makes 1 serving

Ingredients 

  • 1 tablespoon low-fat mayonnaise
  • 1/2 teaspoon ketchup
  • 1/2 teaspoons yellow mustard
  • 1 slice (3/4 ounce) fat-free American cheese (optional)
  • 1 whole-grain or whole-wheat hamburger bun
  • 1/4 cup chopped romaine lettuce leaves
  • 1 thin slice red onion
  • 3 dill pickle rounds

  1. In a small bowl, combine the mayonnaise, ketchup, and mustard. Stir to mix. Set aside. Shape the beef into a patty that is about  1/2" wider than the bun
  2. Preheat a medium nonstick skillet or grill rack on high heat. Place the patty on the pan or grill. Cook for 1 to 2 minutes per side, or until desire doneness. (Do not smash the burger with the spatula.) About 30 seconds before the burger is cooked, top with the cheese, of desired. Place the bun halves, cut sides down, on the pan or grill. Cook for about 45 seconds or until toasted.

Place the bun bottom o n a serving plate. Top with the patty, lettuce, onion, and pickles. Spread the reserved sauce evenly over the inside of the bun top. Flip onto the burger. Serve immediately.


Nutrition at a Glance
Per serving: 281 calories, 26 g protein, 27 g carbohydrates, 9 g fat (2 g saturated), 60 mg cholesterol, 4 g fiber, 736 mg sodium




Breakfast Burrito and Beyond

 Makes 8 Servings

Prep Time 10 Minutes
Total Time: Under 30 Minutes 

Ingredients 

  • 1 1/4lb. Jennie-O extral lean ground turkey breast
  • 1/2 cup wheat bran, if desired
  • 1 1/2 cup caned black beans
  • 1/2 cup unsweetened apple sauce
  • 1/2 cup green bell peppers, diced
  • 1/2 cup red bell peppers, diced
  • 1 egg + 1 egg white
  • 1 tsp. chili powder
  • 1 1/4 tsp.garlic powder
  • 1 1/4 tsp. onion powder
  • 1 1/4 tsp. paprika
  • 1 tsp, salt, if desired
  • 1/2 tsp  black pepper

*Optional Convenience Tip: Replace all spices with store-bought taco seasoning.

Mix all seasonings really well into turkey breast. Then put in the egg, egg white, apple sauce and the wheat bran, and stir very well. Let it sit for half an hour or overnight covered in the refrigerator, minimum 15 min. Spray the pan, add the ground turkey mix, brown it an break it up into pieces with a wooden spatula while in the pan. Add chopped bell peppers and saute with meat for about 5 minutes, continuously breaking up the turkey into smaller pieces. Brain the beans, and then add to the pan. Cook for another 2-3 minutes.

Optional Add-Ons:
1oz. shredded light cheddar cheese (45-60 cal)
fresh salsa
guacamole
lime juice
hot sauce to taste

Next

Spray pan with cooking spray and scramble egg whites. ( 34 cal, 7g protein)

Serve with one of the following:
2 corn tortillas OR 1 large whole wheat tortilla ( 80 cal, 5g fiber)
1 whole grain toast (80 cal, 5g fiber)

Side:
Add 1/2 cup of fresh raspberries (32 cal, 4g fiber)

TOTAL for the entire dish: 296 cal, 14g fiber, 29g protein
(Burrito, Side of egg white, Raspberries):

Nutrition per 1 Serving of burrito filling: 150 cal, 20 cal from fat, 2g total fat, 0g sat fat 55mg cholesterol, 310 mg sodium, 13g total carbs, 5g dietary fiber, 3g sugar



Easy-Breezy BBQ Pot Roast Dinner

Makes 6 servings (4 ounces meat, 1 1/2 cups veggies each)

Ingredients
  • 2 pounds sweet potatoes cut into 1'' cubes
  • 2 pounds poblano pepper, stemmed, seeded, and cut into 1'' cubes
  • 4 teaspoons olive oil
  • 1 tablespoon + 2 teaspoons salt-free mesquite seasoning 
  • 1/4 teaspoon sea salt
  • 2 pounds eye round roast, trimmed
  • 3/4 cup all-natural barbecue sauce, preferably sweetened with agave nectar or honey
  • 3 small sweet white onions, trimmed, peeled, and quartered
  • 8 cloves garlic


  1. Preheat the oven to 450 degrees F. Line the bottom and sides of a large roasting pan with nonstick foil. In the prepared pan, toss the potatoes and peppers with 2 teaspoons of the olive oil and 1 tablespoon mesquite seasoning until they're evenly coated.
  2. Rub the roast with the remaining 2 teaspoons olive oil, then the salt, and the 2 teaspoons seasoning. Place the roast in the center of the roasting pan , and arrange the potatoes and peppers around it, not under it, Drizzle the barbecue sauce evenly over the roast and vegetables, using a pastry brush to make sure the roast is completely covered.
  3. Separate the onions into layers. Scatter them over the top of the roast and veggies. Distribute the garlic cloves throughout the pan, placing 3 cloves directly on top of the meat. Bake for 20 minutes. using a wooden spoon (so the foil doesn't rip), stir the veggies . Bake for 12 to 15 minutes longer, or until a meat thermometer reads 125 degrees F when inserted in the center of the roast 
  4. Take the pan out of the oven and transfer the roast to a cutting board. Tent it with foil for 10 minutes. Return the veggies to the oven if the potatoes are not fork-tender. Slice the meat into very thin slices against the grain at a 45 degree angel. Serve immediately with the veggies

Per serving: 474 calories, 39 g protein 62 g carbohydrates (28 g sugar), 8 g fat, 2 g saturated fat, 62 mg cholesterol, 8 g fiber, 454 mg sodium



Pina Colada Sorbet

Makes 2 servings
 Ingredients
  • 2 1/2 cups frozen pineapple chucks
  • 1/4 cup + 1 tablespoon light coconut milk
  • 1/2 tablespoon coconut rum
  • 2teaspoons light agave nectar
  • 1 mini pineapple, cut in half and scooped out to make 2 "bowls" (optional)

  1. Place the pineapple chunks in the bowl of a food processor fitted with a chopping blade. Process stopping to intermittently scrape down the sides of the bowl, if necessary, until the pineapple is finely chopped. Add the coconut milk and process until just smooth. Add the rum, then the agave. Continue processing until well combined (be careful not to over process.)
  2. Divide the sorbet among the pineapple halves, if desired, or among 2 martini glasses or small dessert bowls. Serve immediately.
Per serving: 150 calories, 1 g protein, 32 carbohydrates (24 g sugar), 3 g fat, 2 g saturated fat, 0 mg cholesterol, 3 g fiber, 5 mg sodium


Grilled Salmon Burger
 
Makes 4 servings

Ingredients  
  • Olive oil spray
  • 1lb skinless salmon fillet, cut into 1 inch cubes
  • 1 tablespoon Dijon mustard
  • 1tablespoon peeled and minced fresh ginger
  • 1 tablespoon chopped fresh cilantro
  • 1 teaspoon low-sodium soy sauce
  • 1/2 teaspoon ground coriander
  • Salt, to taste
  • Ground black pepper, to taste

Preheat grill to medium-high heat. Lightly coat rack with the olive oil cooking spray.

In a food processor, pulse salmon cubes just enough to grind coarsely.

Transfer salmon to a large bowl an mix in: Dijon mustard, lime zest, ginger, cilantro, soy sauce and coriander.

Form salmon into 4 patties and season with salt and pepper to taste.

Grill burgers, turning once, unitl done, 4 minutes  on each side for medium.

Garnish with fresh lime wedges

Nutrition at a Glance.
Per serving: 170 calories, 23 g protein, 1 g carbohydrates, 7 g fat (1 g saturated), 60 mg cholesterol, 0 g fiber, 150 mg sodium

Raspberry 'Jelly Rolls'

Makes 4 servings

Ingredients

1/2 cup low fat buttermilk
1/2 cup whole grain oat flour
1 large egg white, lightly beaten
1/2 teaspoon baking soda
1/4 teaspoon vanilla extract
1/4 teaspoon salt
1 tablespoon water
Butter flavored cooking spray
2 tablespoons + 2 teaspoons 100% fruit raspberry spread
1/8 teaspoon unsweetened cocoa powder (optional)

In a small bowl, combine the buttermilk, flour, egg white, baking soda, vanilla, salt, and water. Whisk until just blended. Let stand for 10 minutes.

Heat a large, nonstick skillet over medium heat until it is hot enough for a spritz of water to sizzle on it. With an oven mitt, briefly remove the pan from the heat to mist lightly with cooking spray. Return the pan to then heat. Pour two 1/4-cup dollops of batter onto the skillet ( half of the batter should remain). Cook for 2 minutes, or until bubbles appear on the tops and the bottoms are golden brown. Flip. Cook for 2 minutes, or until browned on the bottom. Transfer the finished "cake" to a cutting board or flat work surface. Re-spray the pan and cook the remaining batter to make 4 total.
Place the finished " cakes," with the sides ha were cooked  first, face-down on your work surface. Spread each evenly with 2 teaspoons of the fruit spread, leaving about 1/2' of one edge bare. Gently roll each " cake" from the filled edge to the bare edge into a tube shape, being careful that the spread does not gush out. Arrange them on a serving plate, seam side down. Transfer the cocoa powder, if desired


Chocolate Raspberry Dreamers

Makes 4 servings 

Ingredients

  • 1 Cup all-natural fat-free cottage cheese
  • 3 tablespoons 100% fruit raspberry spread
  • 2 tablespoons cocoa powder
  • 4 cups fresh raspberries
  • 2 tablespoons natural 70% cocoa mini dark chocolate chunks

  1. To the jar of a blender, add the cottage, cheese, fruit spread, and cocoa powder. Blend on high until smooth, turning off the blender intermittently to scrape down the sides. Transfer the mixture to a resealable plastic container and refrigerate for 1 hour, or until chilled. 
  2. Divide the raspberries evenly among 4 martini glasses or to-go cups with lids. Spoon one-quarter of the chocolate mixture (about 1/4 cup) over each and top with 1/2 tablespoon of chocolate chunks. 

Per serving: 179 calories, 9 g protein, 31 g carbohydrates (17 g sugar), 3 g fat, 2 g saturated fat, 3 mg cholesterol, 10 g fiber, 216 mg sodium


Losers' Lentil Salad
 Makes 4 (1 1/2 cup) serving

Ingredients

  • 2 cup steamed lentils, chilled
  • 2 cups cubed red bell pepper
  • 1 cups cubed  English ( or hothouse) cucumber
  • 1 cup red onion, diced
  • 3 tablespoon slow-fat, low-sugar, low-sodium balsamic vinaigrette dressing 
  • Organic Balsamic Vinaigrette, Salad Dressing
  • 4 tablespoon balsamic vinegar
  • Sea Salt, to taste
  • Fresh ground black pepper, to taste
  • 2 ounces (1/2 cup) reduced-fat feta cheese crumbles

  1. In a medium mixing bowl, toss the lentils, pepper , cucumbers, and onions with the dressing and vinegar. Season with salt and pepper. top with the cheese crumbles. Serve immediately or refrigerate for up to 3 days.

Per serving: 214 calories, 13 g protein, 33 g carbohydrates (10 g sugar), 4 g fat, 2 g saturated fat, 4 mg cholesterol, 10 g fiber, 279 mg sodium


Crispy Peanut Butter Squares
Makes 16 servings
 
Ingredients
Butter-flavored cooking spray
3 cups 100% whole grain crispy brown rice cereal
1/4 cup coconut sugar
1/4 cup + 2 tablespoons unsweetened unsalted all-natural creamy peanut butter

Lightly coat an 8" baking dish with cooking spray. Place the cereal in a large mixing bowl. Set aside
Place a medium nonstick saucepan over medium heat. Add the sugar and agave and slowly bring the mixture to a boil. Boil for 1 minute. Reduce the heat to low and add the peanut butter. Stir until the peanut butter is melted and the mixture is well combined.
Pour the peanut butter mixture into the bowl with the cereal. Using a rubber spatula, mix until the cereal is well incorporated. Transfer the mixture to the prepared baking dish and, using a piece of parchment or waxed paper, firmly press the cereal into the pan. Allow to cool completely. Cut into 16 squares. Serve immediately or store in an airtight container for up to 4 days.

Per serving: 83 calories, 2 g protein, 13 g carbohydrates (7 g sugar), 3 g fat, trace saturated fat, 0 mg cholesterol, <1 g fiber, 41 mg sodium



Onion Dip 

Makes 12 (1/4-CUP) Servings

Ingredients:

  • 2 /12 pounds yellow onions, peeled
  • 1tablespoon olive oil
  • 1 teaspoon salt
  • 1tablespoon onion powder
  • 4 ounces neufchatel cream cheese, room temperature
  • 3/4 cup fat-free plain Greek yogurt
  • Flat-leaf (Italian) parsley leave, for garnish (optional)

  1. Halve the onions lengthwise and then slice them crosswise into 1/8-inch-thick half-rounds. There will be about 4 cups.
  2. In a large skillet, heat the oil over medium heat. Add the onions and salt and cook for 2 to 3 minutes. Reduce the heat to low, cover, and cook, stirring occasionally, for 15 minutes, or until the onions are soft and beginning to release their juices. Continue to simmer uncovered, stirring occasionally, for 15 to 20 minutes longer, or until the onions are lightly browned and caramelized. Allow to cool. There will be about 2 cups.
  3. Place the onions in a food processor and pulse a few time to chop. Remove half of the onion powder and process until pureed.  Add the cream cheese and yogurt and process just until smooth. Transfer the mixture to the bowl and fold into the chopped onions.
  4. Taste and season as needed. Chill for at least 1 hour. Transfer the dip to a serving bowl and garnish with parsley leaves, if desired

Per serving: 80 calories, 3 g total fat (1 g saturated), 5 mg cholesterol, 230 mg sodium, 11 g total carbohydrates (5g sugars), 1 g fiber, 3 g protein
 



Chicken Cordon Bleu

 Makes 2 Servings

Ingredients

  • 2 (4-ounce) boneless, skinless chicken breasts, visible fate removed, pounded to 1/2'' thickness
  • Olive Oil Spray (propellant free)
  • Sea salt, to taste
  • Fresh ground black pepper, to taste
  • Garlic powder, to taste
  • 2 ounces thinly sliced lean, nitrate-free ham
  • 1 ounce thinly sliced all-natural reduced-fat Swiss Cheese
  • 1/2 teaspoon finely chopped fresh thyme leaves, or more to taste

  1. Preheat the oven to 350oF 
  2. Lightly mist the chicken with olive oil spray on both sides. Sprinkle evenly with salt, pepper, and garlic powder.
  3. Place a medium ovenproof, nonstick skillet over high heat. When it's hot, lightly mist it with the spray and add the chicken. Cook for 1 to 2 minutes on each side, or until golden brown on the outside.
  4. Remove the pan form the heat. Top each chicken breast with half of the ham and half of the cheese, making sure they do not hang over. Sprinkle each evenly with the thyme. Transfer the pan to the oven and bake for 4 to 6 minutes, or until the chicken is cooked through and no longer pink inside.

Per serving: 193 calories, 36 g protein, 1 g carbohydrates (0 sugar), 5 g fat, 2 g saturated fat, 90 mg cholesterol, trace fiber, 337 mg sodium


Sweet Potato No-Skins
 
Makes 4 servings
  •  16 ounces 1/2'' -thick rounds light-skinned sweet potatoes*
  • 1 teaspoon olive oil
  • 1/8 teaspoon sea salt
  • 1/8 teaspoon garlic powder
  • 1/8 teaspoon cayenne, or to taste
  • 2 ounces finely shredded all-matural, law-fat Cheddar Cheese 
  • 4 teasppons all-natural bacon bits
  • 4 teaspoons finely chopped scallions
  • 2 tablespoons fat-free Greek yogurt (optional)

  1. Preheat the oven to 450oF. Line a baking sheet with nonstick foil.
  2. In a large glass or plastic mixing bowl, toss the potatoes and oil together until the potatoes are well coated
  3. Place the potato rounds in a single layer on the prepared pan so they do not touch. Sprinkle the salt, garlic powder, and cayenne evenly over the top of the potatoes. Bake them for 10 minutes. Flip them and bake for 7 to 9 minutes longer, or until they are tender inside and stating to brown lightly on the outside.
  4. Push the potato rounds together so that they touch and you can easily top them in a single, even layer. First place the Cheddar, then the bacon bits and then the scallions over the rounds. Bake for 2 to 3 minutes, or until the cheese is melted. serve immediately with 1/2 teaspoon of the yogurt on top of each, if desired.
  5. Per serving: 141 calories, 7 g protein, 21 g carbohydrates (6 g sugar), 3 g fat, 1 g saturated fat, 7 mg cholesterol, 4 g fiber, 283 sodium

*You'll need to start with about 11/2 pounds of potatoes in order to get 16 ounces of rounds. Try to choose potatoes that are roughly uniform in size. To crate the rounds, peel your potatoes and cut both ends off. Then cut them into 1/2'' thick rounds and measure out 16 ounces.


Sausage Feta Pepper Bake

Makes 4 Servings

Ingredients
  • Olive oil spray (Propellant free)
  • 4 ounces lean nitrate-free spinach and feta
  • Chicken and/or turkey sausage, sliced lengthwise and then chopped into 1/2'' pieces (no more than 7 grams of fat per 3-ounce link)
  • 2 cups frozen pepper and onion blend
  • 2 cups all-natural egg substitute
  • Sea salt, to taste
  • Fresh ground black pepper, to taste

  1. Preheat the oven to 400oF
  2. Place a medium oven-safe nonstick skillet over high heat. Lightly mist the pan with the olive oil spray and and add the sausage and pepper blend. Cook for 4 to 6 minutes, or until all of the moisture is cooked away and the onions, peppers, and sausage are lightly browned.
  3. Turn the heat off and pour the egg substitute into the pan. Transfer the pan to the oven and bake for 12 to 14 minutes, or until the eggs are completely set. Season with the salt and pepper. Being careful not to scratch you pan, cut into four equal wedges and serve immediately.
  4. Per serving:113 calories, 17 g protein, 5 g carbohydrates (4 g sugar), 2 g fat, < 1 g saturated fat, 20 mg cholesterol, trace fiber, 412 mg sodium

Adapted from The Biggest Loser Quick & Easy Cookbook by Chef Devin Alexander and The Biggest Loser Experts and Cast. Copyright © 2011 by Universal Studios Licensing LLLP, The Biggest Loser, and NBC Studios, Inc., and Reveille LLC. Website Retrieved

Better Blueberry Pancakes

Ingredients
  • 1/2 cup reduced-fat buttermilk
  • 1/2 cup whole-grain oat flour
  • 1 large egg white, lightly beaten
  • 1/2 teaspoon baking soda
  • 1/4 teaspoon vanilla extract
  • 1/4 teaspoon salt
  • I Can't Believe It's Not Butter! spray
  • 1/2 cup fresh or frozen (not thawed) blueberries
  • Sugar-free, low calorie pancakes syrup (optional)
  • 100%-fruit orange marmalade spread (optional)
Directions
  1. Preheat oven to 200 degrees F.
  2. In a small bowl, combine the buttermilk, flour, egg white, baking soda, vanilla, and salt. Whisk just until blended. Stir in the blueberries. Let stand for 10 minutes.
  3. Heat a large nonstick skillet over medium heat until it is hot enough for a spritz of water to sizzle on it. with an oven mitt, briefly remove the pan from the heat to mist lightly with I Can't Believe It's Not Butter! cooking spray. Return the pan to the heat. Pour the batter in 1/8-cup dollops onto the skillet to form 3 or 4 pancakes.Flip. Cooking for about 2 minutes, or until browned on the bottom. Transfer to an oven-proof plate. Cover with aluminum foil. Place in the oven to keep warm. Repeat with cooking spray and the remaining batter to make 8 pancakes total.
  4. Place 4 pancakes on each of 2 serving plates. Serve immediately with I Can't Believe It's Not Butter! spray, syrup, and/or fruit spread, it desired
Yield:2(4-pancake) servings
Per serving: 140 calories, 8 g protein, 20g carbohydrates, 3 g fat (less than 1 g saturated), 5 mg cholesterol, 3 g fiber, 687 mg sodium

Herb Turkey Sandwich

Makes 1 Serving

Ingredients

  • 2 Slices all natural whole grain sourdough bread (no more than 70 calories per slice)
  • 2 tablespoons herb and garlic goat cheese spread ( Choose one with no more than 50 calories and 3.5 grams of fat per 2 tablespoon serving)
  • 4 ounces very thinly sliced low-sodium, nitrate-free, lean roasted turkey breast 
  • Handful of arugula leaves
  • 4 (1/8''-thick)medium tomato slices
  • A few very thin slices red onion, or more to taste

  1. Place 1 slice of bread on a plate. Spread evenly with the cheese spread and pile the turkey evenly on top of it. Tip the turkey with the arugula, tomatoes, and onions. Top that with the second slice of bread. Serve immediately, or wrap and refrigerate it until ready to enjoy.

Per serving; 323 calories, 41 g protein, 25 g carbohydrates (2 g sugar), 7 g fat, 3 g saturated fat, 65 mg cholesterol, 13 g fiber, 518 mg sodium

Sweet-and-Spicy Pork Tenderloin

Ingredients 

  • 1/2 teaspoons ground cumin
  • 1/2 teaspoon ground cinnamon
  • 1/2teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 1/4 teaspoon ground allspice
  • 1/8 teaspoon garlic powder
  • 1/8 teaspoon ground chipotle chile pepper
  • 1 pork tenderloin (1 1/4 pounds), trimmed of visible fat
  • 1 teaspoon extra-virgin olive oil
  • 2 tablespoons honey
  • 1 tablespoon minced garlic
  • 1/2 teaspoons hot-pepper sauce
Directions
  1. Preheat the oven to 350 degrees F. Lightly mist a small roasting pan or ovenproof skillet with olive oil spray. Set aside
  2. In a small bowl, combine the cumin, cinnamon, salt, black pepper, allspice, garlic powder, and chipotle pepper.
  3. Rub the pork evenly with the olive oil. Then rub evenly with the spice mixture until coated. Cover loosely with plastic wrap. Refrigerate for 15 minutes.
  4. Meanwhile, in a small bowl, combine the honey, garlic, and hot-pepper sauce, Whisk to mix. Set aside. 
  5. Set a large nonstick skillet over medium-high heat until it is hot enough for a spritz of water to sizzle on it. With an oven mitt, briefly remove the  pan from the heat to lightly mist with olive oil spray. Place the pork in the pan. Cook for 1 minute per side, or until browned on all sides.
  6. Transfer to the prepared pan. With a basting brush, evenly coat th4e pork with the reserved honey mixture. Roast the tenderloin in the oven for 16 to 18 minutes, or until a thermometer inserted in the center reaches 160 degrees F and the juices run clear.
  7. Remove from the oven. Cover the pork loosely with aluminum foil. Let stand for 10 minutes. Transfer the pork to a cutting board. Holding a knife at a 45-degree angel, cut into thin slices. Serve immediately.
Yield: 4 servings
Per serving: 221 calories, 30 g protein, 10 g carbohydrates, 6 g fat (2 g saturated), 92 mg cholesterol, less than 1 g fiber, 375 mg sodium

Thin and Crispy BBQ Chicken Pizza Snack Wedges


Ingredients

  • 1 whole-wheat flour, 96% fat-free tortilla (8-inch diameter)
  • 2 tablespoons barbecue sauce (7 grams carbs or less per 2 tablespoons)
  • 1/2 cup (2ounces) finely shredded Cabot 75%  Light Chedder Cheese
  • 2/3 cup (3 ounces) chopped  grilled chicken breast
  • 1/4 cup slivered red onion
  • 1 1/2 teaspoons chopped fresh cilantro leaves
Direction
  1. Preheat the oven to 400 degrees F.
  2. Place the tortilla on a small nonstick baking sheet. Bake for 4 to 5 minutes per side, or until crisp. If air bubbles form, poke them with a fork, then press out the air with a spatula or oven mitt.
  3. Remove the sheet from the oven. Top the tortilla evenly in layers with the sauce, cheese, chicken, onion, and cilantro.
  4. Bake for 2 to 4  minutes, or until the cheese is completely melted. Slice into 8 wedges. Serve immediately.
Yield :1 serving
Per serving: 381 calories, 45 g protein, 32 g carbohydrates, 9 g fat (3 g saturated), 78 mg cholesterol, 3 g fiber, 861 mg sodium

Family Sized Smoked Sausage Breakfast Scramble

Ingredients
  • Olive oil  spray
  • 4 ounces extra-lean fully cooked smoked turkey sausage or kielbasa (5 grams fat or less per 2- serving) diced
  • 1 cup finely chopped sweet onion
  • 2 teaspoons freshly minced garlic
  • 16 large egg whites
  • 1 cup chopped seeded tomato
  • salt, to taste
  • Ground black pepper, to taste
Direction
  1. Spray a large, shallow microwave-safe bowl with spray. Add the egg whites and cover the bowl with plastic wrap. Set aside.
  2. Place a large nonstick skillet over medium-heat. Lightly mist the skillet with the olive oil spray. Add the sausage or kielbasa, onion, and garlic and cook, stirring frequently, for 3 to 5 minutes, or until the sausage is heated through and the onion is tender but not browned.
  3. Meanwhile, microwave the egg whites on high for 1-1/2 minutes. Uncover the bowl and using a fork, push the cooked portions of the whites into the middle of the bowl, letting the runny uncooked parts run toward the outer edge.
  4. Re-cover the bowl and microwave in 30-second intervals until the egg whites are just a bit runny on top. Uncover, then using a fork, stir the whites to break into large "scrambled" pieces. By the time you scramble and stir them, the residual heat should have cooked away the runniness. If they are still under-cooked, re-cover and continue cooking in 10-second intervals until just done (be careful not to overcook).
  5. Add the scrambled egg whites and the tomato to the sausage mixture. Stir well to slightly warm the tomatoes and incorporate the eggs whites. season with salt and pepper. Divide the scramble among 4 plates and serve.
Yield: 4 serving
perserving 141 calories, 19 g protein, 8 g carbohydrates, 3 g fat (1 g saturated), 20 mg cholesterol, 1 g fiber, 471 mg sodium

Grilled Chicken Smothered Nachos

Ingredients
  • 1 once baked torilla chips 
  • 1/4 cup grained canned 50% less-soduim black beans, heated
  • 4onces grilled extra-lean boneless, skinless chicken breast, cut into small cubes, reheated if necessary
  • 2 tablespoons salsa con queso, all-natural if possible 
  • 3 tablespoons finely chopped seeded tomato
  • 2 tablespoons thinly sliced jalapeno chile pepper
Directions
  1. Lay the chips on a dinner plate. Top them evenly with the beans, followed by the chicken. Drizzle the cheese evenly over the top. Top with the tomato and jalapeno slices and serve.
Yield: 1 serving
 Per serving 127 calories, 26 g protein, 0 g carbohydrates, 2 g fat (trace saturated) 66 mg cholesterol, 0 g fiber, 74 mg sodium

Simple Grilled Chicken


Ingredients
  • 4 (4-onces) trimmed boneless, skinless chicken breasts
  • Olive oil in a sprayer (not store-bought spray that contains propellant)
  • 2 teaspoons salt free garlic and herb seasoning 
  • Salt, to taste
Directions
  1. Preheat a grill to high heat.
  2. Lightly mist the chicken breasts with olive oil. Rub the seasoning evenly all over each breast and lightly season with salt. Grill for 3 to 5 minutes per side, or until the chicken is no longer pink and juices run clear. Serve immediately or store in a airtight plastic container in the refrigerator for up to 3 days.
Yield: 4 serving
Per serving 127 calories, 26 g protein, 0 g carbohydrates, 2 g fat 9trace saturated), 66 mg cholesterol, 0 g fiber, 74 mg sodium

Enchilada Chicken


Ingredients
  • 4 (4ounce)trimmed boneless, skinless chicken breasts
  • 2 teaspoons salt-free Mexican or Southweest seasoning
  • Olive oil spray
  • 4 tablespoons medium, mild or hot enchilada sauce
  • 2 ounces (1cup) finely shredded Cabot's 75% Light Cheddar Cheese
  • 2 tablespoons finely chopped fresh cilantro
Direction 
  1. Preheat the oven to 350 degree F
  2. Season each chicken breast evenly on all sides with the seasoning. Place a large ovenproof nonstick skillet over high heat. When hot, lightly mist with the olive oil spray and add the Chicken. Cook, turning once, for 1 to 2 minutes per side or just until the chicken is golden brown on the outside
  3. Remove the pan from the heat and top each chicken breast with 1 tablespoon of the enchilada sauce, followed by one-fourth of the cheese and one-fourth of the cilantro. Transfer the skillet to the oven and bake for 4 to 6 minutes, or until the chicken is no longer pink inside and the cheese is melted.
Yields 4 servings
Per serving 162 calories, 31 g protein, 1 g carbohydrates, 3 g fat (1 g saturated), 71 mg cholesterol, trace fiber, 23 0 mg sodium