The Biggest Loser Quick and Easy Cookbook Part 14

Kelly Fields SEASON 5 One of my favorite quick and easy meals for two? Place 2 boneless skinless chicken b.r.e.a.s.t.s in a microwave bowl. Use a low-fat Italian dressing of your choice, garlic powder, and soy sauce. Pour the contents over the chicken and microwave for 6 to 7 minutes. Turn the chicken and repeat. You can dice the chicken at the 10-minute mark so it soaks up all the flavor. Serve with green veggies or on a salad.

COFFEE-CRUSTED CHOPPED STEAK.

I've noticed a trend in restaurants of chefs adding coffee to just about everything-meatloaf, chili, steak, and many more desserts than in past years. Here's a simple, affordable ground beef recipe that will take mere minutes to throw together, yet is likely to be crave-worthy for die-hard coffee fans.

tablespoon finely ground coffee grounds (not instant) teaspoon sea salt, or to taste 1 pound 96% lean ground beef Fresh ground black pepper, to taste Olive oil spray (propellant free) All-natural steak sauce (choose your favorite), optional In a small bowl, mix the coffee and salt.

Divide the beef into 4 equal portions and shape each into an oval patty that measures 2 wide and 5 long. Sprinkle the coffee mixture evenly over them, making sure they are dusted on all sides. Lightly press the coffee mixture into the patties, then season with pepper.

Place a large nonstick skillet over medium-high heat. When hot, lightly mist the skillet with the olive oil spray and add the patties in a single layer. Cook for 2 to 4 minutes per side, or until desired doneness is reached. Serve immediately with your favorite steak sauce.

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MAKE A DIFFERENCE IN 20 MINUTES.

Phone vs. Home Ordering in dinner on a busy weeknight can seem like the fastest way to get a meal on the table. But think about it: Choosing a restaurant, placing your order, and waiting for the delivery person takes at least 20 minutes. The alternative? Take 20 minutes to create one of Chef Devin's healthy dinners for a fraction of the calories-and the cost.

EASY-BREEZY BBQ POT ROAST DINNER.

The most important rule when it comes to cooking lean cuts of meat is to not overcook them. Meats continue cooking when they emerge from the oven, especially large roasts. So, if you want this roast to be medium rare (130 to 135F), remove it from the oven when a meat thermometer reads 125F. Another important strategy is to tent the meat with aluminum foil after it's done cooking and allow it to rest for 10 minutes before you cut into it. By "tent," I mean place a piece of foil loosely over the roast (not sealed to the edges of the pan). When you slice it, slice it against the grain and make sure you slice it thinly.

2 pounds sweet potatoes cut into 1 cubes 2 pounds poblano peppers, stemmed, seeded, and cut into 1 cubes 4 teaspoons olive oil 1 tablespoon + 2 teaspoons salt-free mesquite seasoning ( I used The Spice Hunter Salt Free Mesquite Seasoning Blend) teaspoon sea salt 2 pounds eye round roast, trimmed 34 cup all-natural barbecue sauce, preferably sweetened with agave nectar or honey (I used OrganicVille Original BBQ Sauce) 3 small sweet white onions, trimmed, peeled, and quartered 8 cloves garlic Preheat the oven to 450F. 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.

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.

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 125F when inserted in the center of the roast.

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 angle. Serve immediately with the veggies.

Makes 6 servings (4 ounces meat, 1 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

O'Neal Hampton SEASON 9 Educate yourself about healthy cooking every way possible. On the Ranch, we had the show's nutritionist, Cheryl Forberg, take us grocery shopping and teach us how to cook. But at home, pick up magazines that have healthy recipes and watch healthy cooking TV. Look at healthy recipes on www.biggestloser.com. The information is all around you.

BUFFALO BOK CHOY STIR-FRY.

If you're not familiar with bok choy, it is a Chinese equivalent to cabbage and is found in most grocery stores. These days it's really quite common, and it makes an excellent addition to this stir-fry.

This recipe calls for roasted or toasted sesame oil. I strongly suggest that you use it (it should be brown in color, not clear or pale yellow) instead of regular sesame oil, as the roasted/toasted oil has a much richer and bolder flavor.

1 teaspoons roasted or toasted sesame oil 1 medium (6 ounces) bok choy, end trimmed, cut once lengthwise and then crosswise into pieces small onion, cut into squares (about cup) 4 ounces buffalo sirloin steak, cut into bite-size strips 1 tablespoon all-natural Szechuan sauce, preferably honey- or agave-sweetened (I used San-J Szechuan Hot and Spicy Stir-Fry and Marinade) Place a medium nonstick wok or skillet over medium-high heat. When hot, add 1 teaspoon of the oil, the bok choy, and onion. Cook, stirring occasionally, for 2 to 4 minutes, or until the veggies are crisp-tender. Transfer them to a medium shallow bowl. Cover the bowl and set aside.

Place the wok or skillet over high heat. Add the remaining teaspoon oil and the steak in a single layer. Cook for 1 minute, flip the pieces, and cook for 30 seconds longer. Add the reserved veggies and cook, tossing with the meat, for 20 seconds.

Transfer the stir-fry to the bowl. Drizzle the sauce over top and toss to combine. Serve immediately.

Makes 1 serving Per serving: 249 calories, 30 g protein, 11 g carbohydrates (5 g sugar), 9 fat, 2 g saturated fat, 47 mg cholesterol, 3 g fiber, 673 mg sodium CHILI-RUBBED LONDON BROIL.

I've now written eight cookbooks and think most of them (except The Biggest Loser Dessert Cookbook!) contain a recipe for London broil. I just can't emphasize enough what a key dish this can be to beef eaters who want to be healthy and who are time-crunched. You can grill it in minutes, then use the leftovers in so many ways-cube it and toss into salads, slice it thinly for sandwiches, etc. At the end of the day, you'll have an amazing dinner followed by lean, clean deli roast beef that's virtually impossible to find packaged in a grocery store. Plus, you'll likely save a ton of money since deli roast beef is often quite pricey.

1 teaspoon extra-virgin olive oil 1 pounds London broil, visible fat removed 2 teaspoons salt-free chili powder blend (I used The Spice Hunter Salt Free Chili Powder Blend) teaspoon + 18 teaspoon salt Preheat a grill to high heat.

Rub the oil evenly over the London broil, then the chili powder and salt. Let stand for 5 minutes.

Grill for 4 to 6 minutes per side for medium rare, or until desired doneness is reached. Place on a large plate or platter and cover loosely with aluminum foil. Let stand for 10 minutes. Slice into thin slices against the grain and serve immediately. Or you can refrigerate and slice thinly on a meat slicer (or extremely thinly by hand) to use as deli meat.

Makes 4 (4-ounce) servings Per serving: 125 calories, 24 g protein, 1 g carbohydrates (trace sugar), 5 g fat, 2 g saturated fat, 50 mg cholesterol, trace fiber, 273 mg sodium CHILI MEAT LOAF.

This meat loaf is excellent reheated, and the Mexican flavors make it a great protein option for tacos, burritos, or other favorite south-of-the-border dishes. Your inclination may be to bake this in a loaf pan. While that is possible, I don't recommend it. The texture will be much better if you cook it as directed below.

Olive oil spray (propellant free) 1 pound 96% lean ground beef 2 tablespoons all-natural salt-free chili powder blend (I used The Spice Hunter Salt-Free Chili Powder Blend) 2 ounces (34 cup) finely shredded, all-natural, low-fat Cheddar cheese (I used Cabot's 75% Reduced Fat Sharp Cheddar Cheese) teaspoon salt 3 tablespoons all-natural chili sauce, preferably agave-sweetened (I used OrganicVille Chili Sauce)*

Preheat the oven to 400F. Mist an 8 x 8 round or square nonstick baking dish or cake pan with the olive oil spray.

In a medium mixing bowl, mix the beef, chili powder blend, cheese, and salt until well combined. Transfer the mixture to the prepared pan, shaping it into an 8 x 3 log that runs from one side of the pan to the other and is an even thickness throughout. Using a pastry brush for ease, spread the chili sauce evenly over the top and sides, making sure it does not run onto the pan.

Bake for 17 to 22 minutes, or until no longer pink inside. Let stand for 10 minutes. Transfer to a serving platter, cut into 8 slices, and serve immediately.

Makes 4 (2-slice) servings Per serving: 172 calories, 27 g protein, 3 g carbohydrates (2 g sugar), 6 g fat, 2 g saturated fat, 65 mg cholesterol, trace fiber, 413 mg sodium *The American-esque chili sauce used in this recipe is found near the ketchup, not in the international foods aisle where Asian chili sauce would likely be found.

PHILLY CHEESE STEAK PIZZA.

I often use kitchen shears to cut tortilla pizzas. I find that it's easier to cut the topped tortillas into perfect slices with shears than with a pizza wheel or knife.

Note that it is important that you not use a tortilla that is artificially low in carbohydrates for this pizza. The low-carb ones contain additives and preservatives, and they will not crisp properly when cooked.

1 (10) all-natural sprouted grain tortilla or other (8) all-natural, low-fat whole grain tortilla (I used French Meadow Bakery Organic Sprouted Grain Tortillas) 4 ounces trimmed top round steak, preferably gra.s.s fed*

Olive oil spray (propellant free) cup thinly sliced green bell pepper strips cup thinly sliced sweet onion strips 2 tablespoons all-natural cheese sauce or salsa con queso Preheat the oven to 400F.

Place the tortilla on a medium nonstick baking sheet. Bake for 2 to 4 minutes per side, or until crisp.

Shave the steak by holding a very sharp knife at a 45-degree angle and cutting slivers from the steak, basically tearing it until it's all shaved. It should be cut much more finely than if it were simply sliced.

Place a medium nonstick skillet over high heat. When the pan is hot, mist it with the olive oil spray and add the peppers and onions. Cook for 2 to 3 minutes, or until the veggies are slightly tender. Push the veggies to one side of the pan. Place the meat shavings in the pan and pull apart the shavings using 2 wooden spoons or spatulas. Cook for 30 seconds, just so that the meat is lightly browned on the outsides. Remove the meat and veggies to a bowl.

Spread the tortilla evenly with the cheese sauce, leaving a -diameter border bare. Top that evenly with the beef, pepper, and onion mixture. Bake for 2 to 4 minutes, or until hot. Slice into wedges and serve immediately.

Makes 1 serving Per serving: 335 calories, 34 g protein, 38 g carbohydrates (7 g sugar), 7 g fat, 2 g saturated fat, 50 mg cholesterol, 7 g fiber, 395 mg sodium *Though you will only need 4 ounces of shavings, it will be easier to start with a larger piece of steak in order to achieve perfectly thin shavings.

GRILLED BUFFALO STEAK WITH HORSERADISH CREAM.

A 6-ounce buffalo sirloin steak has only 3 grams of fat, so I love to enjoy buffalo sirloin from time to time. But don't be fooled when going to restaurants. Just because you see the word buffalo on the menu doesn't mean it's always lean meat, especially in the case of buffalo burgers. Given that ground buffalo averages about 11 grams of fat and 190 calories for a 4-ounce serving, it's a safer bet to cook your own buffalo steak at home.

Though the horseradish sauce would traditionally be made with full-fat sour cream, I prefer good-quality Greek yogurt instead of low-fat sour cream. The texture of the yogurt is much richer.

teaspoon extra-virgin olive oil 2 (4-ounce) buffalo sirloin steaks Sprinkle of sea salt, to taste Sprinkle of fresh ground black pepper, to taste Sprinkle of garlic powder, to taste Sprinkle of onion powder, to taste 2 tablespoons fat-free Greek yogurt -1 tablespoon all-natural prepared horseradish, to taste Preheat a grill to high heat.

Drizzle the oil over the steaks and rub to lightly coat them. Sprinkle with salt, pepper, garlic powder, and onion powder. Grill for 2 to 3 minutes per side for medium-rare, or until desired doneness is reached.

Meanwhile, mix the yogurt and horseradish in a small serving bowl.

Remove the steaks from the grill and tent them with foil. Let rest for 5 minutes. Serve immediately with about 1 tablespoons of the horseradish sauce with each steak.

Makes 2 servings Per serving: 149 calories, 26 g protein, 1 g carbohydrates (trace sugar), 4 g fat, 1 g saturated fat, 81 mg cholesterol, trace fiber, 76 mg sodium

Olivia Ward SEASON 11 WINNER I love Italian food, and I'm not going to pretend that spaghetti squash is like penne ala vodka. But when you add marinara to it and a little bit of real Parmesan cheese, it gives you that luxurious taste, but you're still getting great nutrition.

BLACK TEAM'S SLIMMER SUMMER SLAW WITH PORK MEDALLIONS (Bob, Antone, Vinny, and Becky) When I visited the Season 12 Biggest Losers for a cooking challenge, I have to admit I was impressed. The stakes were high: Each team had just 30 minutes to create a healthy, low-calorie, delicious entree worthy of making it into this book. The winners not only got their recipe printed here, but also received a 1-pound advantage at weigh-in and a special lunch date with Season 11 winner Olivia Ward. In the end, the Black Team won with this tasty, satisfying pork dish that comes in at only 210 calories per serving. Congrats, Antone, Vinny, and Becky!

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: cup + 2 teaspoons red wine vinegar 2 teaspoons toasted sesame oil 4 teaspoons nonfat Greek yogurt (the contestants used f.a.ge) 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 cups bite-size yellow bell pepper strips (about 1 medium pepper) cup snap peas, thinly sliced on the diagonal cup seeded, chopped cuc.u.mber 1 cup grape tomatoes (about 20 tomatoes), halved For the sauce (optional):*

4 tablespoons natural, fruit-sweetened cranberry sauce (the Black Team used R.W. Knudsen Natural Cranberry Sauce) teaspoon powdered ginger 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 160F). Remove it to a cutting board or platter and tent it with foil. Let stand for 5 minutes. Then slice it into -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, cuc.u.mber, 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.