Almost Fast Food Burger
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
Prep Time 10 Minutes
Total Time: Under 30 Minutes
*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.
1oz. shredded light cheddar cheese (45-60 cal)
hot sauce to taste
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)
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)
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
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
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
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
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
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
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
Makes 12 (1/4-CUP) Servings
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
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
Makes 4 servings
*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
Adapted from The Biggest Loser Quick & Easy Cookbook by Chef Devin Alexander and The Biggest Loser Experts and Cast. Copyright Â© 2011 by Universal Studios Licensing LLLP, The Biggest Loser, and NBC Studios, Inc., and Reveille LLC. Website Retrieved
Better Blueberry Pancakes
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
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
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
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
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
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
Per serving 127 calories, 26 g protein, 0 g carbohydrates, 2 g fat 9trace saturated), 66 mg cholesterol, 0 g fiber, 74 mg sodium
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