OLIVE CHICKEN SALAD PITA.
Olives are a good source of vitamin E and contain beneficial fats. Thus they can make a great spread or healthy addition to a dressing or salad-as long as they"re used in moderation. Here, instead of mixing chicken with mayonnaise, I mix it with an olive tapenade. Not only do you get a punch of flavor, it makes a yummy, simple chicken salad to throw into a pita.
4 ounces lean natural grilled chicken breast or Essential Grilled Chicken (page xxii), cut into small (about 13) cubes 1 tablespoon all-natural olive tapenade 1 (7-diameter) all-natural whole wheat pita pocket (look for one with less than 2 grams of fat and 240 milligrams of sodium plus a few grams of fiber per pita) Handful of baby mixed green lettuce leaves, or more to taste 2 (18-thick) large tomato slices In a small mixing bowl, toss the chicken with the tapenade.
Cut one-third of the pita circle off and reserve it for another recipe.
Stuff the remaining pita pocket with the chicken. Add the lettuce and tomatoes. Serve immediately, or wrap and refrigerate it until ready to enjoy.
Makes 1 serving Per serving: 297 calories, 31 g protein, 23 g carbohydrates (< 1="" g="" sugar),="" 9="" g="" fat,=""><1 g="" saturated="" fat,="" 66="" mg="" cholesterol,="" 5="" g="" fiber,="" 452="" mg="" sodium="" take="" it="" to="">
Pack the chicken salad in a resealable plastic container, and lay the tomato and lettuce flat on top of it. Pop the pita into a resealable plastic bag and you"re ready to head out the door. Just be sure to keep the salad on ice or in a refrigerator until you"re ready to a.s.semble and enjoy.
CURRY IN A HURRY POCKET.
This recipe is a great way to use the leftover pork from Curry-Rubbed Pork Tenderloin with Peach Chutney (page 177)-it"s just as delicious in a sandwich as it is as an entree. The broccoli and raita in the slaw add crunch and creaminess to the mildly spicy flavor of the tenderloin. If you want to add more raita to the pocket to make it even drippier, that"s totally fine. Each tablespoon of the raita I found has only 12 calories and 1 gram of fat.
1 (7-diameter) all-natural whole wheat pita pocket (look for one with less than 2 grams of fat and 240 milligrams of sodium per pita) 4 ounces Curry-Rubbed Pork Tenderloin (page 177), sliced very thin 1 cup Super Simple Slaw (page 148) Cut one-third of the pita from the pita circle. Reserve it for another recipe.
Stuff the remaining pita pocket evenly with the pork (omitting the chutney), then the slaw. Serve immediately, or wrap and refrigerate it until ready to enjoy.
Makes 1 serving Per serving: 273 calories, 30 g protein, 26 g carbohydrates (<1 g="" sugar),="" 6="" g="" fat,="" 2="" g="" saturated="" fat,="" 75="" mg="" cholesterol,="" 5="" g="" fiber,="" 362="" mg="" sodium="">
MAKE A DIFFERENCE IN 20 MINUTES.
Bored Meetings Sometimes work can seem like one never-ending meeting. All of that sitting inevitably leads to coffee breaks, which inevitably add up to extra calories. Instead of heading to Starbucks the next time 4 o"clock rolls around, grab a colleague and go for a brisk 20-minute walk. You can even hold a walking meeting. Not only will you get some fresh air and sunshine, you can also burn about 105 calories.
HERB TURKEY SANDWICH.
Healthy breads tend to taste better when warmed, so I recommend you warm or toast the bread if you are not making this sandwich to go.
I use arugula leaves in this recipe and throughout the book because they add flavor and have more nutritional content than lighter-colored lettuces like iceberg. If you find the taste of arugula too bitter, you can subst.i.tute other dark greens, such as pepper watercress or baby spinach leaves.
2 slices all-natural whole grain sourdough bread (no more than 70 calories per slice; I used Julian Bakery Amazing Sourdough) 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; I used Chavrie with Basil and Roasted Garlic Goat"s Milk Cheese spread) 4 ounces very thinly sliced low-sodium, nitrate-free, lean roasted turkey breast (I used Presto Pesto Turkey Breast Roast, see page 189) Handful of arugula leaves 4 (18-thick) medium tomato slices A few very thin slices red onion, or more to taste Place 1 slice of bread on a plate. Spread evenly with the cheese spread and pile the turkey evenly on top of it. Top 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.
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
Elizabeth Ruiz SEASON 10 I wasn"t always a lettuce person, but I"m becoming one. You can make a sandwich using romaine lettuce leaves instead of bread. Pile on a few slices of roast beef, add onions and cilantro-it"s awesome!
RBC ROLL.
I call this version of a roast beef sandwich an RBC Roll because when you cut it into small pieces, it resembles a sushi roll-which makes it a great option for lunch, snacking, or serving as an hors d"oeuvre. The cuc.u.mber is intended to resemble a wedge of cuc.u.mber you"d see in a sushi roll. To cut it, just trim the ends, then cut it in half lengthwise. Cut those halves in half again. If the cuc.u.mber was thick, halve them one more time. Reserve any leftovers for munching or for another recipe.
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) 1 tablespoon all-natural light herbed cheese spread (I used Alouette Light Garlic and Herbs Soft Spreadable Cheese) 3 ounces very thinly sliced nitrate-free, low-sodium lean roast beef (I used Chili-Rubbed London Broil, see page 166) Wedge of cuc.u.mber the length of the tortilla 3 chives, cut to 7 if longer than that Place the tortilla on a cutting board. Spread the cheese spread evenly over it. Cover two-thirds of the cheese with the roast beef. Place the cuc.u.mber and chives together on the edge with the meat, opposite the cheese-only portion. Roll the tortilla tightly, starting by wrapping it around the cuc.u.mber and chives until you reach the other side. Serve immediately or store it in a resealable plastic bag and refrigerate until ready to eat.
Makes 1 serving Per serving: 270 calories, 28 g protein, 29 g carbohydrates (3 g sugar), 6 g fat, 3 g saturated fat, 44 mg cholesterol, 6 g fiber, 391 mg sodium
Bonnie Griffin SEASON 12 Don"t ever go to the store without a shopping list. Always plan ahead. That way you"ll be less tempted to buy junk or processed foods impulsively.
COLD CUc.u.mBER SOUP.
You can use traditional cuc.u.mbers-though you will want about 5 large ones instead of 3 medium English (or hothouse) cuc.u.mbers-to make this yummy, refreshing soup. Just be sure to seed them. English cuc.u.mbers don"t need to be seeded, so they keep the recipe super quick.
If you"re new to seeding cuc.u.mbers, just cut them in half lengthwise and then use a teaspoon (the kind you eat with, not the kind you measure ingredients with) to sc.r.a.pe the center of the cuc.u.mbers from one end to the other to remove the seeds.
3 medium English cuc.u.mbers, peeled and cut into large pieces 4 medium cloves garlic, peeled and trimmed 1 cup fat-free Greek yogurt 23 cup low-fat sour cream 1 tablespoon all-natural Dijon mustard, preferably with no added sugar 2 tablespoons dill leaves, or more to taste Sea salt, to taste 1 medium (regular) cuc.u.mber, seeded and cut into pieces Add the English cuc.u.mber pieces and garlic to the bowl of a food processor fitted with a chopping blade. Pulse the mixture so the veggies are finely chopped. Add the yogurt, sour cream, mustard, dill, and salt and pulse the mixture until it is the consistency of soup. Pour the mixture into a large gla.s.s or plastic mixing bowl. Stir in the cuc.u.mber pieces and serve immediately.
Makes 4 servings (about 7 cups) Per serving: 135 calories, 10 g protein, 17 g carbohydrates (11 g sugar), 3 g fat, 1 g saturated fat, 13 mg cholesterol, 4 g fiber, 103 mg sodium
Miggy Cancel SEASON 9 I like to combine different kinds of beans like white, red, and black. Add cuc.u.mber and tomatoes, some fresh cilantro, and olive oil. Let the salad marinate for a few hours. It"s a high source of protein and a convenient meal!
Patti Anderson SEASON 9 I"ve been cooking healthy even at dinner parties. We love to entertain, and I serve a grilled portobello cap topped with low-fat marinara sauce and low-fat mozzarella cheese. It"s delicious! No one misses the calories.
Biggest Loser Club Expert Tip: Greg Hottinger, RD Making your own soups is super easy and better tasting than most canned varieties, plus you avoid all the sodium they contain. All you need to do is chop up carrots, celery, onion, a bell pepper, if you like, and garlic, and add to a large pot. Then add water or low-sodium broth and cook.
Add seasonings like oregano or rosemary or whatever you like-the possibilities are really endless. Here"s a basic quick-and-easy recipe. Feel free to alter as desired.
small onion, chopped 2 cloves garlic, chopped Ginger, minced 1 medium white potato, chopped into small pieces 2 large carrots, chopped 2 stalks celery, chopped teaspoon salt 6 cups water Fresh ground black pepper or white pepper, to taste In a soup pot, combine all of the ingredients. Bring to a soft boil for 2 to 3 minutes, then reduce the heat to medium. Simmer, covered, for 15 minutes, or until all of the vegetables are tender.
That"s it. You can add some chicken or white fish if you want protein in this soup. It will keep you warm and satisfied!
SIMPLE STRAWBERRY SOUP.
This is a very light, refreshing, tart soup that makes a perfect lunch when paired with half a sandwich or a salad. Strawberries can vary in sweetness, depending on their ripeness and the time of year, so taste your soup before serving. If it is too tart, add more honey, just a bit at a time, until it is sweet enough for you.
2 cups frozen strawberries, thawed cup freshly squeezed lime juice cup fat-free, preferably fruit juice-sweetened vanilla yogurt 2 teaspoons honey, or to taste Lime zest, to taste Add the strawberries, lime juice, yogurt, and honey to the bowl of a food processor fitted with a chopping blade. Process until the mixture is smooth. Divide the soup among 2 bowls and garnish with lime zest. Serve immediately.
Makes 2 (1-cup) servings Per serving: 134 calories, 4 g protein, 32 g carbohydrates (20 g sugar), trace fat, trace saturated fat, 0 mg cholesterol, 4 g fiber, 35 mg sodium TAKE IT TO GO!.
This pretty soup is likely to be the envy of your coworkers if you show up with a resealable plastic container of it. Just be sure to store it in a refrigerator or on ice before you flaunt it. And don"t forget to pack a spoon!
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