Make sure you use frozen artichokes for this recipe, not canned or jarred. Frozen artichokes have less sodium, and their texture works better in this dish. If you want to shave even more time off your meal prep, you can skip chopping the artichokes altogether.
Olive oil spray (propellant free) 1 package (8 ounces) sliced crimini or b.u.t.ton mushrooms 1 cup (about 4 ounces) frozen and thawed artichoke hearts, drained of excess water 1 cup dry whole wheat couscous 1 cups boiling low-sodium vegetable or chicken broth (140 milligrams of sodium or less per 1 cup serving) teaspoon sea salt 2 tablespoons freshly squeezed lemon juice 1 tablespoon Meyer lemon-infused extra-virgin olive oil 2 tablespoons grated natural Parmesan cheese 2 tablespoons finely chopped flat-leaf parsley (optional) Fresh ground black pepper, to taste Place a medium saucepan over medium-high heat. When it"s hot, lightly mist the pan with the olive oil spray and add the mushrooms. Cook, stirring frequently, for 5 to 7 minutes, or until lightly browned and the liquid that releases from them evaporates. Coa.r.s.ely chop the artichoke hearts and stir them into the mushrooms.
Remove the pan from the heat and add the couscous and boiling broth. Immediately stir it well, until the ingredients are combined. Cover the pan and let the mixture stand for 6 to 8 minutes, or until the couscous has absorbed all of the liquid.
Fluff the couscous with a fork. Gently stir in the salt, lemon juice, and oil until well combined. Stir in the Parmesan, then the parsley and salt and pepper, if desired. Serve immediately.
Makes 4 (heaping 1-cup) servings Per serving: 178 calories, 8 g protein, 28 g carbohydrates (1 g sugar), 5 g fat, 1 g saturated fat, 3 mg cholesterol, 6 g fiber, 318 mg sodium TAKE IT TO GO!.
This dish reheats perfectly in the microwave. Just store it in a resealable plastic container in the refrigerator or on ice until you are ready to enjoy it.
MEXICAN TABBOULI.
When I write recipes, I often call for "fresh salsa," meaning the kind that you buy in the refrigerated section of the grocery store, not the jarred kind that you find in the center aisle near the chips. Fresh salsa has that fresh-from-the-garden taste, which really adds depth to dishes. It also tends to have a lot less preservatives than the jarred stuff. That said, always be sure to read the label.
1 cup dry bulgur wheat 1 cup cilantro leaves 2 medium cloves garlic cup all-natural fresh salsa (the refrigerated kind, not the one in a jar) cup drained natural no-salt-added canned black beans cup lime juice, preferably fresh squeezed teaspoon sea salt, or to taste Cook the bulgur according to package directions, omitting any b.u.t.ter or oil. Spread the bulgur evenly over a sheet pan and refrigerate it for 10 minutes to cool, or until it is about room temperature.
Meanwhile, in the bowl of a food processor fitted with a chopping blade, pulse the cilantro and the garlic until the garlic cloves are finely chopped (but not so much that they"re like paste). Transfer the mixture to a medium mixing bowl. Stir in the cooled bulgur, salsa, beans, and lime juice until well combined. Season with the salt.
Makes 4 (scant-cup) servings Per serving: 157 calories, 6 g protein, 35 g carbohydrates (trace sugar), <1 g="" fat,="" trace="" saturated="" fat,="" 0="" mg="" cholesterol,="" 8="" g="" fiber,="" 172="" mg="" sodium="" biggest="" loser="" expert="" tip:="" chef="" curtis="" stone="" if="" you"re="" counting="" calories="" and="" you="" don"t="" want="" to="" get="" into="" trouble="" with="" salads,="" try="" making="" your="" own="" dressings.="" a="" lot="" of="" people="" make="" the="" mistake="" of="" thinking="" they"re="" eating="" a="" healthy="" salad,="" but="" the="" calories="" in="" a="" lot="" of="" dressings="" can="" really="" add="" up.="" so="" make="" your="" own!="" all="" you="" need="" is="" a="" little="" bit="" of="" vinegar="" and="" a="" little="" bit="" of="" olive="">
LOSERS" LENTIL SALAD This makes an excellent side dish at a picnic or barbecue and is a great to-go lunch. It"s easy to prepare, especially if you buy presteamed lentils, which are available in the refrigerator section of many major grocery stores these days. Plus, it packs 10 grams of fiber, which means that it will fill you up!
2 cups steamed lentils, chilled 2 cups cubed red bell pepper 1 cup cubed English (or hothouse) cuc.u.mber 1 cup red onion, diced 3 tablespoons low-fat, low-sugar, low-sodium balsamic vinaigrette dressing (I used Follow Your Heart Organic Balsamic Vinaigrette Salad Dressing) 4 tablespoons balsamic vinegar Sea salt, to taste Fresh ground black pepper, to taste 2 ounces ( cup) reduced-fat feta cheese crumbles In a medium mixing bowl, toss the lentils, pepper, cuc.u.mber, and onion with the dressing and vinegar. Season with salt and pepper. Top with the cheese crumbles. Serve immediately or refrigerate for up to 3 days.
Makes 4 (1-cup) servings 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 Biggest Loser Trainer Tip: Bob Harper Tired of the same old chicken and fish for your protein? Some great sources of protein are beans and lentils. One cup of black beans contains as much protein as 2 ounces of lean broiled steak. And an egg a day is a great idea as long as you remove the yolk, which contains all the fat and cholesterol. Three egg whites only have 50 calories. Keep in mind, the average adult needs about 50 grams of protein a day.
SUPER SIMPLE SLAW.
I"m a big fan of hunting down natural low-fat sauces and spices that give healthy food a ton of flavor. Having lost 70 pounds, I"ve been committed to healthy decadent eating for a long time. And yogurt-based sauces like Greek tzatziki and Indian raita certainly help, especially when I"m in a pinch for a fast meal. They add flavor without adding a lot of fat and calories (though as always, be sure to read labels). Ethnic sauces and spices also inspire me to create new dishes and flavors. After all, who wants to eat the same old dinner every night?
1 cup broccoli slaw mix 1 tablespoon low-fat, all-natural raita (yogurt-based Indian sauce or dressing; preferably no more than 2 grams of fat per tablespoon)*
In a small gla.s.s or plastic mixing bowl, combine the slaw and the raita. Toss well to combine. Serve immediately or store in the refrigerator.
Makes 1 serving Per serving: 33 calories, 2 g protein, 5 g carbohydrates (<1 g="" sugar),="" 1="" g="" fat,="">< 1="" g="" saturated="" fat,="" 3="" mg="" cholesterol,="" 2="" g="" fiber,="" 30="" mg="" sodium="" *if="" your="" grocery="" store="" doesn"t="" carry="" raita,="" check="" the="" salad="" dressings="" in="" the="" refrigerated="" section="" (usually="" found="" near="" the="" produce).="" bolthouse="" farms="" makes="" some="" really="" great="" natural,="" yogurt-based="" salad="" and="" coleslaw="" dressings,="" as="" do="" other="" brands.="" feel="" free="" to="" swap="" in="" one="" of="" your="" low-cal="">
Biggest Loser Trainer Tip: Anna Kournikova I"m a fruit and veggie freak. Growing up in Russia, I didn"t see my first banana until I was 9 years old. It was green, and we put it on the windowsill and watched it ripen. Now I love to eat fruit whenever I can!
Biggest Loser Club Expert Tips: Greg Hottinger, RD 5 STEPS TO A HEALTHY SALAD.
1. Pick Your Lettuce...
A great salad starts with great lettuce. Today you can find a variety of types of head lettuce, including green leaf, red leaf, and romaine. Once you"ve selected your favorite primary lettuce (or blend), you can greatly enhance the taste, satisfaction, and nutritional value of your salad by adding a variety of baby greens. Look for a simple blend of baby greens or baby spinach, or mixes that include fresh herbs like dill, parsley, and cilantro. As these delicious greens have grown in popularity, so too has the variety. Each new green that you add to your salad increases the variety of valuable nutrients to your diet.
2. Add Some Protein...
To turn a simple salad into a main meal, you"ll need to add protein to meet your nutritional needs. Stay within The Biggest Loser meal recommendations by choosing a lean protein with 50 calories for every 7 grams of protein, such as salmon (50 calories per ounce), chicken and turkey breast (35 to 40 calories per ounce), tuna and shrimp (30 calories per ounce), and fat-free cottage cheese (30 calories per ounce).
Higher-calorie options include eggs (about 60 calories per egg) and lean red meat cuts like tenderloin (60 calories per ounce) and trimmed roast beef (45 calories per ounce). Instead of using cheese as a main source of protein (70 to 120 calories per ounce), use small amounts of feta, Parmesan, or goat cheese for flavoring.
3. Toss in a Little Carbohydrate...
You may find that a salad with a small amount of carbohydrate is more satisfying. Healthy carb additions include garbanzo beans, black beans, kidney beans, quinoa, wild rice, diced sweet potato, corn, peas, a toasted whole wheat pita, or a few whole wheat crackers on the side.
4. And Some Salad Dressing...
Remember that the wrong dressing can turn your salad from a healthy meal to a diet disaster. Every tablespoon of oil packs 120 calories, so use it sparingly. Dip your fork, choose a light dressing, or go with the calorie-free option of balsamic vinegar or fresh-squeezed lemon juice.
5. Finish It Off with Flavor Enhancers When you add the right flavor enhancers to your salad, you won"t need as much salad dressing, if any. On your next salad, experiment with fresh basil, cilantro, parsley, or dill. Add a few chopped artichoke hearts, sun-dried tomatoes, capers, roasted red pepper strips, or grilled pineapple. Or add some toasted nuts and seeds for texture and crunch, such as sesame seeds, pine nuts, pumpkin seeds, or chopped almonds, walnuts, or pecans (a tablespoon of each has about 40 calories).
"FRIED" MUSHROOM PARMESAN BAKE This is a great vegetarian entree or a fun side dish to accompany an Italian entree. It"s super quick and easy to throw together, too.
When cleaning mushrooms, don"t run them under water. Instead, peel them or rub them with a damp paper towel to remove any dirt. Mushrooms are like sponges, so if you run them under water, they"ll absorb a ton of moisture. The end result could be mushy or tough.
2 (8-ounce) packages b.u.t.ton mushrooms, cleaned and stems removed*
cup all-natural marinara sauce (preferably low-fat, low-salt, no sugar added; I used Monte Bene Tomato Basil Pasta Sauce) teaspoon dried oregano leaves 1 teaspoon garlic powder 1 ounce (about cup) finely shredded almond mozzarella cheese (I used Lisanatti)**
2 tablespoons all-natural whole wheat panko-style bread crumbs 2 teaspoons all-natural grated Parmesan cheese Preheat the oven to 425F.
Add the mushroom caps to an 8 x 8 gla.s.s or ceramic baking dish. Spoon the sauce evenly over the mushrooms. Sprinkle them evenly with the oregano followed by the garlic powder. Toss them gently to combine, flipping the mushrooms so they lay stem side down in the dish.
Bake for 15 to 20 minutes, or until the mushrooms are tender and mostly cooked through. Sprinkle the mozzarella, bread crumbs, and Parmesan evenly over the mushrooms. Bake for 4 to 6 minutes longer, or until the cheese is melted and the mushrooms are tender but not mushy. Let them rest for 5 minutes and serve.
Makes 4 servings Per serving: 62 calories, 6 g protein, 8 g carbohydrates (3 g sugar), 1 g fat, < 1="" g="" saturated="" fat,="" trace="" cholesterol,="" 2="" g="" fiber,="" 110="" mg="" sodium="" *you="" can="" save="" the="" mushroom="" stems="" to="" eat="" in="" a="" salad,="" or="" saute="" them="" and="" serve="" over="" a="" grilled="" buffalo="" steak="" or="" other="" extra-lean="">
**If you can"t find almond mozzarella, subst.i.tute the lightest, most natural mozzarella cheese you can find.
SESAME ROASTED ASPARAGUS.
Just after I wrote The Biggest Loser Flavors of the World Cookbook, I had a few of the contestants over for dinner to enjoy some of the Asian take-out favorites from the book. After planning the menu, I went to the grocery store. The asparagus looked amazing and happened to be on sale, so I threw together this dish at the last minute to serve with the other Asian dishes. It was such a hit that all of the contestants wanted the recipe-so I figured you would, too!
2 pounds asparagus, trimmed (about 1 pounds after tr.i.m.m.i.n.g) 1 tablespoon all-natural lower-sodium soy sauce 2 teaspoons roasted or toasted sesame oil 2 teaspoons sesame seeds Preheat the oven to 400F. Line a large baking sheet with nonstick foil.
In a large gla.s.s or plastic bowl, toss the asparagus, soy sauce, and oil until the asparagus is lightly coated. Lay the spears side by side on the prepared baking sheet (it"s okay if they do not fit in a single layer). Bake for 12 to 15 minutes, or until crisp-tender, rotating halfway through.
Transfer the spears to a serving platter and pour any liquid remaining in the pan over them. Sprinkle with sesame seeds and serve immediately.
Makes 4 servings Per serving: 66 calories, 4 g protein, 7 g carbohydrates (3 g sugar), 3 g fat, trace saturated fat, 0 mg cholesterol, 4 g fiber, 121 mg sodium PARM-GARLIC ROASTED GREEN BEANS.
Did you know that only one end of a green bean needs to be trimmed? Only one end has a stem, so there"s no need to waste any of the smooth tapered end. Simply line up the stem ends and cut them off in seconds.
Though you can use a spatula or a couple of spoons to toss the beans, I like to use tongs. Not only are they efficient, but they tend to keep the seasonings on the beans-unlike other utensils, which can push them off.
1 pound green beans, trimmed 1 teaspoon extra-virgin olive oil teaspoon garlic powder 1 tablespoon grated all-natural Parmesan cheese Sea salt, to taste Fresh ground black pepper, to taste Preheat the oven to 425F. Line a large baking sheet with nonstick foil.
Add the green beans to a large gla.s.s or plastic mixing bowl. Drizzle the oil over them, then sprinkle on the garlic powder and Parmesan. Toss until the beans are evenly coated. Season with salt and pepper. Toss again.
Spread the beans in an even layer on the prepared baking sheet so they are not touching (if possible). Bake for 6 minutes. Flip them and continue baking for 4 to 6 minutes, or until the beans are crisp-tender and lightly browned in spots. Serve immediately.
Makes 4 servings Per serving: 46 calories, 2 g protein, 7 g carbohydrates (3 g sugar), 2 g fat, < 1="" g="" saturated="" fat,="" 2="" mg="" cholesterol,="" 4="" g="" fiber,="" 32="" mg="" sodium="" broccoli="" with="" caraway="">
This is a great recipe for weeknights when you don"t really want to do much more than steam broccoli. The caraway gives it a nice, unexpected kick. If you want even more flavor and have room in your calorie budget, toss the broccoli in a bit of light champagne vinaigrette or other mild salad dressing.
1 pound broccoli florets 1 teaspoon extra-virgin olive oil 1 teaspoon caraway seeds, or to taste Sea salt, to taste Fresh ground black pepper, to taste Place a steamer rack in a large pot. Add enough water to the pot so that it reaches just beneath the rack. Place the pot over high heat and bring the water to a boil. Add the broccoli. Cover the pot with a lid and steam for 5 to 7 minutes, or until cooked and crisp-tender.
Drain the broccoli and add it to a large gla.s.s or plastic serving bowl. Gently toss the broccoli with the oil and seeds until well combined. Season with salt and pepper. Serve immediately.
Makes 4 (1-cup) servings Per serving: 44 calories, 3 g protein, 6 g carbohydrates (0 g sugar), 2 g fat, trace saturated fat, 0 mg cholesterol, 3 g fiber, 31 mg sodium
Q Allen SEASON 11 I have learned to love fresh, steamed vegetables-without cheese! I used to pour cheese sauce over everything. Now I can actually taste the flavor of the veggies.
Jesse Wornum SEASON 11 We were always rigging up stuff in the Ranch kitchen. One day, I cut up yellow and red peppers and some portobello mushrooms. I threw a little olive oil in the pan with garlic and onion, and then added the peppers and mushrooms. Then I threw in some scallops and seasonings, and added a dash of Worcestershire sauce. Delicious! That was my new dish.
7.
Mains in Minutes The contestants on The Biggest Loser come from all walks of life, and over the years, we"ve seen some incredible demonstrations of talent, skill, and intellect. From teachers to lawyers to nurses to coaches to opera singers-the Biggest Losers are one talented bunch.
Except for one talent, that is. A skill that, season after season, most contestants admit to having little knowledge of (or are deathly afraid of): cooking. By now they know that when they arrive at the Ranch, there won"t be any personal chefs greeting them at the door and asking for lunch requests. The contestants have access to a fully stocked pantry and a state-of-the-art kitchen 24 hours a day, but they are 100 percent responsible for cooking all of their own meals.
"I think it"s really important for the contestants to learn how to cook on the Ranch because when they go home, they"re gonna know what to do," says Biggest Loser Trainer Bob Harper. "They"re not going to be able to go to some restaurant and say, "I want to have the food that I had at the Ranch." They"re going to know how everything is prepared. Let me tell you, information is power!"
Many of the cooking-challenged admit that they"ve been relying on takeout, microwave meals, prepared foods, and restaurants to feed themselves and their families. And with jobs, childcare, errands, and a million other obligations to fulfill, they often feel like there just aren"t enough hours in the day to prepare a healthy dinner at home.
They"re not alone; many Americans feel the same way. In our time-starved culture, the idea of the family meal seems to have fallen by the wayside. But some research suggests that the more you make family dinners a priority, the more enjoyable-and healthy-your evenings will become. One study conducted by researchers at Columbia University found that the less often a family eats together, the worse the experience is likely to be-less conversation and less-healthy food. But the more often a family plans and eats dinner together, the more positive and healthy the experience is for everyone.
Other studies have suggested that kids who regularly eat dinner with their parents get better grades in school and are less likely to get into trouble. And spouses who eat together have a chance to reconnect at the end of a long, stressful day.
Season 12"s Antone Davis says that when he feels his motivation to prepare healthy meals lagging, he reminds himself of what"s at stake. "You have to remember why you are making the effort," he advises. "There are times you"ll want to just sit down and rest and be idle, and you can do those things at the end of each day. But you"re changing your life. You"re making the effort each and every day to do that."
With Chef Devin"s menu of hearty meals that you can throw together quickly like Easy-Breezy BBQ Pot Roast Dinner (page 163), Chicken Cordon Bleu Team (page 178), and 3-Ingredient Meatloaf (page 190), there are no more excuses for even the most time-starved among us to avoid the kitchen! In less time than it takes to watch a sitcom or wait for the delivery boy, you can create an opportunity to keep your family healthy.