Pumpkin Flans!

Pumpkin Flans!
Tastes like a rich, custardy version of pumpkin pie
From BiggestLoserClub.com

If you have leftover pumpkin, try making a pumpkin smoothie with yogurt, milk, a few sweet spices like cinnamon, ginger, and cloves, and a drizzle of sweetener.

Makes 8 flans

3 large eggs, preferably omega-3-enriched
1 1/4 cups unsweetened pumpkin puree
1/4 cup + 3 tablespoons maple syrup
2 1/2 teaspoons canola oil
1 1/2 teaspoons vanilla extract
3/4 teaspoon ground cinnamon
3/8 teaspoon ground ginger
1/4 teaspoon ground cloves
1/4 teaspoon salt
1 1/2 cups 1% milk, heated until very hot
Ground nutmeg, for garnish

Preheat the oven to 350°F with an oven rack in the center position. Coat eight 6-ounce custard cups with canola cooking oil spray and set them in a 13 x 9-inch baking pan.

In a large bowl, beat the eggs slightly with a small whisk. Add the pumpkin puree, maple syrup, canola oil, vanilla, cinnamon, ginger, cloves, and salt and beat until blended thoroughly. Mix in the hot milk until blended. There will be 4 cups of liquid. Pour 1/2 cup of the flan mixture into each of the custard cups.

Bring about 3 cups of water to a light simmer on top of the stove (you can use a teakettle for this). Place the baking pan on the pulled-out oven rack and carefully pour the hot water into the baking pan until it comes up to the level of the custard inside the cups.

Bake for 40 to 45 minutes, or until just set around the edges but still a little loose in the center; the center will jiggle a little when shaken.

Carefully remove the pan from the oven. Remove the cups from the water bath with tongs and place on a wire rack to cool to room temperature. Cover with plastic wrap and refrigerate for several hours, until chilled.

Serve cold, garnished with ground nutmeg.

Per flan: 175 calories, 5 g total fat (1.5 g saturated), 110 mg cholesterol, 220 mg sodium, 24 g total carbohydrates (18 g sugars) , 2 g fiber,6 g protein

Slimmer Slaw & Pork Medallions

Slimmer Slaw & Pork Medallions
The Black Team's winning recipe
From: BiggestLoserClub.com

This tasty, satisfying pork dish that comes in at only 210 calories per serving.

For the pork:
1 pound trimmed pork tenderloin
Olive oil spray (propellant free)
Garlic powder, to taste
Sea salt, to taste
Fresh ground black pepper, to taste

For the dressing:
1/4 cup + 2 teaspoons red wine vinegar
2-1/2 teaspoons toasted sesame oil
4 teaspoons nonfat Greek yogurt (the contestants used Fage)
1/2 teaspoon sea salt, or to taste
Fresh ground black pepper, to taste

For the slaw:
2 cups shredded green cabbage
2 cups shredded red cabbage
2 cups bite-size red bell pepper strips (about 2 small peppers)
1-1/2 cups bite-size yellow bell pepper strips (about 1 medium pepper)
1/2 cup snap peas, thinly sliced on the diagonal
1/2 cup seeded, chopped cucumber
1 cup grape tomatoes (about 20 tomatoes), halved

Preheat a grill to high heat.

Lightly mist the tenderloin with the olive oil spray and season it with garlic powder, salt, and pepper.

Grill the tenderloin for 3 to 5 minutes on the 3 faces until it is just barely pink in the center (or a thermometer inserted in the center reads 160°F). Remove it to a cutting board or platter and tent it with foil. Let stand for 5 minutes. Then slice it into 1/2"-thick pieces.

In a small mixing bowl, whisk the vinegar, sesame oil, and yogurt until well combined. Whisk in the salt and season with pepper.

Meanwhile, in a large mixing bowl, toss the cabbages, peppers, peas, cucumber, and tomatoes with the dressing. Divide the slaw among 4 dinner plates, mounding it to one side of the plate.

If using, in a small microwave-safe bowl, mix the cranberry sauce and ginger. Microwave on medium power for 30 seconds, or until the sauce is slightly melted and warm.

Fan one-quarter of the pork slices next to the slaw on the empty portion of each plate. Spoon 1 tablespoon sauce on the side of each, if desired.

Makes 4 servings

Per serving: 210 calories, 27 g protein, 13 g carbohydrates (7 g sugar), 6 g fat, 1 g saturated fat, 74 mg cholesterol, 4 g fiber, 368 mg sodium

Grilled Turkey Burgers Supreme

Grilled Turkey Burgers Supreme
From BiggestLoserClub.com

Burger satisfaction without tons of calories

In this week's food challenge, we learned that several Biggest Loser contestants used to chow down on double cheeseburgers, consuming thousands of calories in one sitting. Trainer Dolvett Quince showed them a much healthier burger alternative:

1 package extra lean seasoned turkey burger patties
4 slices reduced fat muenster, provolone, or cheddar cheese (optional )
4 whole wheat hamburger buns, split and toasted, or grilled, if desired
4 red or romaine lettuce leaves
4 thin slices red onion
4 slices tomato

Prepare grill. Coat patties with cooking spray. Grill the burgers as specified on the package. Always cook to well-done, 165°F as measured by a meat thermometer.

Place cheese over patties during last minute of cooking, if desired. Split buns. On bun bottoms, add lettuce leaves, grilled patties, red onion, and tomato slices; add bun top. Serve with desired condiments.

Always cook to an internal temperature of 165°

Makes 4 servings.

Per serving without cheese: Calories 280, Total fat 7 g, Sat fat 1.5 g, Cholesterol 65 mg, Sodium 450 mg, Total carbs 27 g, Fiber 5 g, Sugars 6 g, Protein 29 g.

Hannah's Turkey-Stuffed Peppers

Hannah's Turkey-Stuffed Peppers
From the BiggestLoserClub.com
The Season 11 finalist takes the new contestants into the kitchen!

On this week's episode, we watched Season 11 runner-up Hannah Curlee give the Black Team a good dose of inspiration and a cooking lesson on how to make one of her favorite healthy dishes. Here's the recipe.

1/2 cup finely chopped onion
1 teaspoon minced garlic
1.25 pound extra-lean ground turkey
1 teaspoon garlic powder
1 teaspoon ground cumin
¼ cup low-sodium tomato sauce
1 cup fat-free, low-sodium chicken broth
1 tablespoon chopped cilantro or parsley
3 large red bell peppers
¼ cup reduced-fat shredded Cheddar cheese

Preheat oven to 400°F.

Lightly coat a large nonstick skillet with olive oil cooking spray. Heat over medium heat. Add onion and garlic to the pan. Sauté about 2 minutes, or until softened. Add ground turkey to the pan. Season to taste with salt and add garlic powder and ground cumin.

Cook turkey, breaking into chunks, 10 to 12 minutes, or until meat is no longer pink and juices run clear. Add tomato sauce and ½ cup of the broth. Reduce heat and simmer over low heat about 5 minutes. Add cilantro.

Cut bell peppers in half lengthwise and remove seeds and stem. Place bell pepper halves in baking dish and spoon about 1/3 cup of the turkey mixture into each. Pour the remaining broth into the dish. Cover with foil and bake 35 minutes. Sprinkle peppers with cheese before serving.

Yield: 6 servings

Per serving: 140 calories, 20 fat calories, 2.5 g total fat, 0.5 g sat fat, 35 mg cholesterol, 150 mg sodium, 10 g total carbohydrates, 2 g fiber, 5 g sugars

Vegetarian Curry Stew

Vegetarian Curry Stew
From BiggestLoserClub.com

Serve this fragrant and robust stew over steaming brown rice or whole grains for a hearty meal. You can also experiment with different beans or try substituting lentils or tofu.

1 tablespoon olive oil
2 cups finely chopped red onions
2 tablespoons finely chopped, peeled fresh ginger
1 tablespoon minced garlic
1 cup diced fire-roasted tomatoes or chopped, seeded, peeled fresh tomatoes, or tomato sauce
1 tablespoon ground coriander
1 tablespoon ground cumin
1/2 teaspoon ground cardamom
1/4 teaspoon ground cinnamon
3 cups fat-free, low-sodium vegetable or chicken broth
1 (12-ounce) sweet potato, peeled and cut into 1/2" cubes (about 2 cups)
1 cup cooked black beans (see note)
1 cup cooked chickpeas (see note)
Salt and pepper, to taste
1/3 cup chopped fresh cilantro, without stems
Fresh lime wedges

In a large, heavy pot, heat the oil over medium heat. Add the onions and cook, stirring occasionally, for about 10 minutes, or until tender but not brown. Add the ginger and garlic and cook for about 1 minute or until fragrant. Do not brown the garlic.

Add the tomatoes and simmer for 5 minutes. Add the coriander, cumin, cardamom, and cinnamon and cook for about 1 minute, or until very fragrant. Add the broth and bring to a boil. Stir in the sweet potato and simmer for about 4 minutes. Add the beans and chickpeas and simmer for about 5 minutes, or until cooked through. Season with salt and pepper. Serve hot, sprinkled with cilantro and a squeeze of lime juice.

Note: For chicken curry, add 1 pound boneless, skinless chicken breasts, cut into 1/2" cubes, in place of the beans and chickpeas.

Yield: 8 (1-cup) servings

Meat loaf Sloppy Joes

Meat loaf Sloppy Joes
From BiggestLoserClub.com

Budget Supper
Meat loaf Sloppy Joes are a great way to save money and still eat amazing food

Leftovers make for delicious, inexpensive, and easy sandwiches to take to work or school the next day.

Olive oil spray
2/3 cup old-fashioned oats
1/3 cup + 1/4 cup + 1/4 cup canned sloppy joe sauce
2 large egg whites, lightly beaten
1 pound 96% lean ground beef
1/3 cup minced green bell pepper
1/4 cup finely chopped sweet onion
1 clove fresh garlic, minced

Preheat the oven 350°F. Lightly mist a 9" x 5" x 3" nonstick loaf pan (a slightly smaller one is okay) with the olive oil spray.

In a medium mixing bowl, combine the oats, 1/3 cup + 1/4 cup of the sloppy joe sauce, and the egg whites. Let the mixture stand for 3 minutes, or until the oats begin to soften. Add the beef, bell pepper, onion, and garlic. With a fork or clean hands, mix the ingredients until well combined.

Transfer the mixture to the prepared pan and spread so that the top is flat. Spread the remaining 1/4 cup sloppy joe sauce evenly over the top. Bake for 30 minutes, or until the meat is no longer pink in the center. Let sit for 10 minutes. Cut into 8 slices and serve.

Yield: 4 servings

Per Serving: Calories 229.8, Total Fat 5.4 g, Saturated Fat 1.4 g, Cholesterol 61.8 mg, Sodium 343.5 mg, Total Carbs 15.8 g, Dietary Fiber 1 g, Sugars 3.8 g, Protein 27.5 g

Doc's Chili

Doc's Chili
From BiggestLoserClub.com

Short on prep time, long on flavor and freezer friendly!

A simmering pot of Doc's Chili was found on the ranch stove every week during Season 2. The invention of contestant Dr. Jeff Levine, this crowd-pleasing dish is short on preparation time and long on flavor.

3 cups chopped yellow onions
1 pound lean ground turkey or lean turkey sausage
2 tablespoons chili powder
1 tablespoon chopped fresh oregano or 1 teaspoon dried
1 teaspoon ground cumin
1 teaspoon ground mustard
2 tablespoons chopped garlic
1 1/2 cups cooked pinto beans or 1 can (15 ounces), rinsed and drained
1 1/2 cups cooked black beans or 1 can (15 ounces), rinsed and drained
3 cups diced tomatoes or 1 can (28 ounces) roasted diced tomatoes, undrained
1 cup fat-free chicken broth
1/2 cup black olives
1/2 cup chopped scallions or chopped fresh cilantro

Coat a large saucepan or Dutch oven with a few sprays of cooking spray. Add onions and sauté over medium-high heat until soft and just starting to brown. Add ground turkey and cook over medium high heat, breaking up meat with a spoon, for 6 minutes, or until cooked through. Add chili powder, oregano, cumin, mustard, garlic, beans, tomatoes, and broth. Bring to a boil over high heat and then reduce heat to a simmer. Cover and let simmer for 20 minutes.

Garnish with olives and green onions or cilantro and serve immediately.

Yield: 2 1/4 quarts; 12 (1-cup) servings

Per Serving: 161.9 calories, 5.1 g total fat, 1.1 g saturated fat, 20.9 mg cholesterol, 505.5 mg sodium, 19.4 g total carbohydrates, 6.1 g dietary fiber, 1.7 g sugars, 11 g protein

Black Bean Soup

Black Bean Soup
From: BiggestLoserClub.com

Here's a quick, healthy black bean soup full of fiber and protein

If you don't have an immersion blender, just bring the mixture to a simmer for a minute then transfer to a traditional blender or food processor and puree.

2 (15-ounce) cans 50% less-sodium black beans, drained
1 (14.5-ounce) can diced tomatoes in juice
2 cups water
3/4 cup minced celery
3/4 cup minced onion
2 teaspoons finely chopped seeded jalapeno chile pepper (wear plastic gloves when handling)
1 teaspoon freshly minced garlic
1 teaspoon ground cumin
Ground black pepper, to taste
Red-pepper flakes, to taste

Combine three-fourths of the black beans, one-half of the tomatoes, and the water in a large nonstick saucepan and bring to a simmer over medium heat. With an immersion blender, puree until mostly smooth. (Note: When using an immersion blender, make sure not to scratch the bottom of your nonstick pan.)

Add the remaining black beans and tomatoes, along with the celery, onion, chile pepper, garlic, and cumin. Season with black pepper and red-pepper flakes. Cover the pan, leaving the lid slightly ajar for steam to escape, and reduce the heat to low. Simmer for 20 to 25 minutes longer, or until the vegetables are tender. Divide the soup evenly among 6 soup bowls and serve.

6 servings; serving = 1 cup

Per serving: Calories 124.7, Total Fat 0.1 g, Saturated Fat 0 g, Cholesterol 0 mg, Sodium 414.3 mg, Potassium 81.3 mg, Total Carbohydrate 24.8 g, Dietary Fiber 1.2 g, Sugars 2 g, Protein 6.4 g

Creamy Cucumber Salad

Creamy Cucumber Salad
From BiggestLoserClub.com
A lighter version for summer's bounty

Typically, this classic salad is made by dressing the cucumbers with full-fat sour cream or heavy cream. We lighten the salad by using reduced-fat sour cream and mixing it with yogurt.

Ingredients
1/4 cup reduced-fat sour cream
1/3 cup fat-free plain yogurt
1½ tablespoons white wine vinegar
1½ teaspoons sugar
1/4 teaspoon salt
1/8 teaspoon ground black pepper
2 large cucumbers, thinly sliced
1 medium Vidalia or other sweet onion, thinly sliced
In a small bowl, whisk together the sour cream, yogurt, vinegar, sugar, salt (if using) and pepper.

In a medium bowl, combine the cucumbers and onions. Add the dressing and toss to coat well.

Cover and chill in the refrigerator for at least 15 minutes to blend all the flavors.

Yield: 8 Servings

NUTRITIONAL VALUES
Calories: 44
Fat: 1 g
Carbohydrates: 7 g
Protein: 1 g

Greek Salad

Greek Salad
From BiggestLoserClub.com

A delicious way to eat your veggies!

Extremely light and lemony, this is one of Chef Devin Alexander's all-time favorite recipes for eating lots of veggies.

3 tablespoons minced fresh parsley leaves
4 pitted kalamata olives, minced
1 clove garlic, minced
4-5 tablespoons lemon juice, preferably fresh-squeezed, divided
½ medium cucumber, seeded and chopped
½ medium red or orange bell pepper, chopped
1 medium tomato, seeded and chopped
1/3 cup finely-chopped red onion
1 ounce (heaping 1/4 cup) crumbled reduced-fat feta cheese, divided
1 small (4 ounce) grilled chicken breast, sliced (optional)

In a serving bowl, combine the parsley, olives, and garlic. Whisk in 4 tablespoons of lemon juice. Add the cucumber, bell pepper, tomato, onion and 3 tablespoons of the cheese. Toss to coat the ingredients with the dressing. Taste and add 1 tablespoon more lemon juice, if desired. Scatter the chicken over the salad, if desired. Top with the remaining cheese.

Makes 1 entrée salad if served with chicken or 2 side salads without.

1 serving (1/2 recipe without chicken) has: 106 calories, 5 g protein, 15 g carbohydrates, 4 g fat, 1 g saturated fat, trace polyunsaturated fat, 2 g monounsaturated fat, 5 mg cholesterol, 3 g fiber, 315 mg sodium

Southern Fried!

Southern Fried!
From BiggestLoserClub.com

A regional favorite with a dash of garlic

To achieve an even crisper, oven "fried" crust, cook the chicken on the bottom rack of your oven.

• 4 small bone-in chicken breasts (approximately 7 to 8 ounces each), trimmed of skin and visible fat (see note)
• 1 1/4 cups low-fat buttermilk
• Olive oil spray (propellant free)
• 2 teaspoons all-natural salt-free garlic herb seasoning or your favorite all-natural salt-free seasoning
• 1/2 teaspoon salt, plus more to taste, if desired
• 1 cup all-natural whole wheat panko-style bread crumbs

Add the chicken breasts and buttermilk to a large resealable plastic bag or container. Rotate the breasts so they are completely coated, then seal the bag or container. Marinate them in the refrigerator at least 6 hours or overnight, rotating them once or twice.

Preheat the oven to 450°F. Lightly mist a medium nonstick baking sheet with spray.

In a small bowl, mix the seasoning and salt.

Add the panko to a medium shallow bowl.

Remove 1 chicken breast from the buttermilk. Let any excess buttermilk drip off it, then sprinkle the entire breast (both sides) evenly with about one-quarter of the seasoning mixture. Dip the chicken in the panko, rotating it to cover completely. Place the breaded chicken breast face down (ribs up) on the prepared pan. Repeat with the remaining breasts, arranging them on the baking sheet so they do not touch.

Lightly mist the chicken with spray. Bake for 10 minutes, then gently flip the breasts, being careful not to remove any breading. Lightly mist them again with spray and continue to bake for 12 to 15 minutes longer, or until the breading is crispy and the chicken is no longer pink inside. Sprinkle with additional salt, if desired. Serve immediately or refrigerate for up to 2 days to eat cold.

Makes 4 servings

Per serving: 176 calories, 25 g protein, 14 g carbohydrates (1 g sugar), 2 g fat, trace saturated fat, 55 mg cholesterol, 2 g fiber, 393 mg sodium

Ratatouille with Spicy Sausage

Ratatouille with Spicy Sausage
From BiggestLoserClub.com

A traditional dish with a rich and satisfying flavor

Ratatouille is a classic Provencal dish consisting of slowly simmered eggplant, bell peppers, tomatoes, onions, and fresh herbs.

2 (4-ounce) links spicy Italian turkey sausage
3 zucchini (yellow or green), cut lengthwise into 1/2-inch-thick slices
1 medium white or red onion, sliced into 1/2-inch-thick rings
1 eggplant (about 1 1/2 pounds), cut lengthwise into 1/2-inch-thick slices
2 red, yellow, or green bell peppers, roasted, peeled, and cut into 1/2-inch squares
1 (14.5-ounce) cans no-salt-added fire-roasted diced tomatoes
1 tablespoon grated lemon zest
1 tablespoon chopped fresh basil
1 teaspoon chopped fresh thyme
Salt and ground black pepper (optional)
2 tablespoons chopped flat-leaf (Italian) parsley, for garnish

Remove the sausage meat from the casings. Cook in a nonstick skillet over medium-high heat until there is no more pink. Drain well, crumble, and set aside.

Prepare a grill and heat to medium-high heat (when the fire is ready you can hold your hand 5 inches above rack for no longer than 3 to 4 seconds). Insert a toothpick horizontally through each onion slice going through all the rings to the center to hold the slices intact. Lightly coat the onion, zucchini, and eggplant with olive oil cooking spray. Grill the vegetables on the grill rack, turning once, until done, about 4 minutes total. (Onions may take longer.)

When cool enough to handle, cut the grilled vegetables into 1/2-inch dice and transfer to a bowl. Add the roasted pepper, tomatoes, lemon zest, basil, and thyme. Stir in the sausage. Season with salt and black pepper, if desired. Transfer to a serving bowl and garnish with the parsley.

Makes 4 servings

Per serving: 170 calories, 6 g total fat (1.5 g saturated), 35 mg cholesterol, 389 mg sodium, 21 g total carbohydrates (11 g sugars), 8 g fiber, 12 g protein

Healthy Greek Salad

Healthy Greek Salad
From BiggestLoserClub.com
A favorite dish that cuts the sodium

If you're grilling chicken this weekend, here's the perfect salad for it. This recipe uses plenty of fresh lemon juice to create a dressing that bursts with flavor!

2 tablespoons freshly squeezed lemon juice, or more to taste
1 teaspoon freshly minced garlic, or more to taste
1 teaspoon extra-virgin olive oil
1 cup 3/4" cubes cucumber
1 cup 1" cubes red bell pepper
1 cup 1" cubes Roma tomato
6 kalamata olives, cut in half lengthwise
1 ounce all-natural light feta cheese, cut into 1/8" cubes
4 ounces grilled chicken, cut into slices
1/2 teaspoon dried mint leaves

In a small resealable plastic container, shake together the lemon juice, garlic, and oil to make the dressing.

In a large bowl, toss the cucumbers, peppers, tomatoes, olives, cheese, and the dressing. Transfer the salad to a large serving plate. Top it with the chicken and then the mint, crushing the leaves slightly with your fingers as you sprinkle it over the salad. Serve immediately.

Makes 1 serving

Per serving: 346 calories, 35 g protein, 26 g carbohydrates (13 g sugar), 12 g fat, 4 g saturated fat, 71 mg cholesterol, 6 g fiber, 863 mg sodium

Grilled Chicken Nachos

Grilled Chicken Nachos
By: BiggestLoserClub.com
Fire up your weekend with this south of the border favorite!

Be sure you either wear plastic gloves or wash your hands immediately after working with jalapeños.

1 ounce baked tortilla chips
1/4 cup drained canned 50% less-sodium black beans, heated
4 ounces grilled extra-lean boneless, skinless chicken breast, cut into small cubes
2 tablespoons salsa con queso, all-natural, heated
3 tablespoons finely chopped seeded tomato
2 tablespoons thinly sliced jalapeño chile pepper

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 jalapeño slices and serve.

Makes 1 serving

Per serving: 321 calories, 32 g protein, 36 g carbohydrates, 5 g fat (less than 1 g saturated), 65 mg cholesterol, 5 g fiber, 498 mg sodium

Essential Grilled Chicken

Essential Grilled Chicken
From BiggestLoserClub.com
An essential item for controlling weight

Keep extra grilled chicken on hand at all times to toss into salads, layer into sandwiches, and sprinkle on pizzas and quesadillas for a healthy protein punch.

4 (4-ounce) trimmed boneless, skinless chicken breasts
Olive oil spray (propellant free)
Salt, to taste
Ground black pepper, to taste

Preheat a grill to high heat.

Lightly mist both sides of each chicken breast with spray and sprinkle lightly with salt and pepper. Grill for 3 to 5 minutes per side, or until no longer pink. Serve immediately.

Makes 4 servings

Per serving: 127 calories, 26 g protein, 0 g carbohydrates (0 g sugar), 2 g fat, trace saturated fat, 66 mg cholesterol, 0 g fiber, 74 mg sodium

Chicken Salad

Chicken Salad
From BiggestLoser.com

Dijon mustard lovers will like this twist on traditional chicken salad

This deceptively creamy dressing has about 1/3 of the calories and 1/4 of the fat usually found in a similar sized serving.

1 pound trimmed, boneless skinless chicken breasts
3 teaspoons extra virgin olive oil, divided
Salt and pepper, to taste
3 tablespoons fat-free plain yogurt
3 tablespoons Dijon mustard
1/3 cup chopped celery
1/3 cup seedless grapes, cut in half
1/3 cup chopped red apples

Preheat a grill to high heat.

Rub the chicken on all sides with 1 teaspoon of the olive oil. Season with salt and pepper. Grill it for 3-5 minutes per side, or until the chicken is no longer pink inside. Allow the chicken to cool, then cut it into bite-sized cubes.

Meanwhile, in a large glass or plastic mixing bowl, whisk together the remaining 2 teaspoons of olive oil, the yogurt, and mustard. Add the chicken, celery, grapes, and apples. Gently toss the mixture well to combine. Season with salt and pepper. Serve over a bed of lettuce leaves or on sprouted grain or multi-grain bread.

Makes 4 servings; 3 cups.

Per 3/4 cup serving: 173 calories, 27 g protein, 4 g carbohydrates, 5 g fat, 1 g saturated fat, 66 mg cholesterol, trace fiber, 233 mg sodium

Jay's Winning Turkey Burger

Jay's Winning Turkey Burger
From BiggestLoser.com Community email

Jay's "volcano" burger meets the kid test!

This week the final four contestants were challenged to come up with a turkey burger for the toughest audience of all—kids. When all was said and done—and eaten—it was Jay Jacobs's "volcano" burger that led the way.

4 oz extra lean ground turkey
1/2 cup shredded iceberg lettuce
2 T ketchup
1 T shredded low fat mozzarella cheese
1 T shredded low fat cheddar cheese
1 small whole wheat hamburger bun (such as Sandwich Thins)

Preheat oven to 400 degrees. Form ground turkey in a cone shape to look like a volcano with center somewhat hollow. Bake in oven for 10-15 minutes.

Place bottom of bun in center of serving plate. Distribute lettuce around bun to simulate grass. Place burger cone on bun. Spoon ketchup into the hollowed out portion of the burger, and drizzle down the side to make it look like lava coming out. Sprinkle the top of volcano with cheeses. Set bun top on side. Makes one burger.

Per serving: Calories 340; fat calories 50; total fat 6; sat fat 3g; cholesterol 60mg; sodium 620mg; total carbs 32g; fiber 6g; sugars 8g; protein 45g

Mango Quinoa Salad

Mango Quinoa Salad
From BiggestLoser.com
Ali Vincent's protein-loaded treat!

Season 5 champ Ali Vincent showed contestants this week how to make this delicious snack. Or you can have it with fish as a side dish for dinner or put it in a wrap.

2 cups cooked red quinoa (at room temperature or cold)
1 mango diced
1 handful of chopped cilantro
1 15-ounce can of black beans
1 red bell pepper chopped
6 green onions thinly sliced
4 tablespoons red wine vinegar
3 tablespoons olive oil
1 tablespoons fresh lime juice

In a small bowl, combine vinegar, oil and lime juice. In a big bowl, combine all other ingredients. Drizzle liquid mixture over the salad, and toss until well combined. Chill for about an hour.

Makes 6 servings

Per serving: calories 240; Total Fat 8g; Sat Fat 1g; Cholest 0mg; Sodium 10mg; Total Carb 34g; Fiber 7g; Sugars 9g; Protein 7g.

Chicken Cheese Steak Wrap

Chicken Cheese Steak Wrap
Rich taste without the fat
From BiggestLoser.com

1 small (4 ounces) boneless, skinless chicken breast
Olive oil cooking spray
¼ cup onion slivers
1 whole wheat flour, low-carb tortilla (7 1/2" diameter - 60 calories)
1 wedge (3/4 ounce) The Laughing Cow® Light cheese
1 tablespoon low-sodium ketchup
2 teaspoons sliced pickled hot chile peppers

Coat a medium nonstick skillet with cooking spray. Set it over medium-high heat until it is hot enough for a spritz of water to sizzle on it. Place the onion and the reserved chicken in the pan. Cook, separating the chicken shavings with 2 wooden spoons or spatulas, for 2 minutes, or until evenly browned. Remove the pan from the heat. Set aside.

Meanwhile, place the tortilla between 2 damp paper towels. Microwave on low power in 10 second intervals, or until warmed.

Place the tortilla on a serving plate. Spread the cheese, leaving about 2" bare on one end, in an even strip (about 3" wide) running across the center of the tortilla. Top with the chicken mixture, the ketchup and peppers. Fold the bare end of the tortilla up over the filling, and then fold the sides of the tortilla over the middle. Serve immediately.

Yield: 2 Servings

Per serving: Calories 122.3; Total Fat 3.1g; Sat Fat 0.2g; Cholesterol 32.5mg; Sodium 148.5mg; Total Carb 9.9g; Dietary Fiber 4.9g; Sugars 1.9g; Protein 16.4g.

Portobellos and Asparagus

Portobellos and Asparagus
From BiggestLoser.com
Mushrooms add meaty richness to this vegetable side dish

As the nutritionist for The Biggest Loser, Cheryl Forberg shared this recipe from her just-published Flavor First (Rodale, April 2011). She tells us this dish is super easy to prepare!

2 teaspoons canola or olive oil
3 cups sliced portobello mushrooms (about 2 large portobellos, stems and black gills removed)
2 tablespoons chopped shallots
3 cups 1 1/2-inch asparagus pieces, from about 1 pound (see note)
1 teaspoon low-sodium soy sauce
3 (1/2-ounce) slices nitrite-free turkey (or pork) bacon, cooked until crisp, drained well, and crumbled
1 tablespoon grated Parmigiano-Reggiano cheese

In a nonstick skillet, heat the oil over medium-high heat. Add the mushrooms and cook for about 3 minutes, or until they just start to soften and release their liquid. Add the shallots and cook for another minute.

Add the asparagus and cook for 3 minutes longer, or until the asparagus is just crisp-tender.

Drizzle the soy sauce over the veggies and sprinkle with the bacon crumbles and cheese. Toss well and serve hot.

MAKES 4 (1/2-CUP) SERVINGS

Per serving: 60 calories, 1 g total fat (<1 g saturated), 20 mg cholesterol, 110 mg sodium, 7 g total carbohydrates (2 g sugars), 2 g fiber, 6 g protein