Monday, March 30, 2009

Enchilada Chicken

Enchilada Chicken
Source: The Biggest Loser Cookbook

4 4 ounce chicken breast
2 Teaspoon salt-free Mexican or Southwest seasoning (I used Mrs. Dash Southwest Chipotle)
Olive Oil Spray
4 Tablespoon medium, mild, or hot enchilada sauce
2 Ounce (1 cup) finely shredded cheese
2 Tablespoon finely chopped fresh cilantro

Preheat the oven to 350.

Season each chicken breast evenly on all sides with the seasoning.

Place a large ovenproof nonstick skillet over high heat. When hot, lightly mist with the olive oil spray and add the chicken. Cook, turning once, for 1 to 2 minutes per side, or just until the chicken is golden brown on the outsides.

Remove the pan from the heat and top each chicken breast with 1 tablespoon of the enchilada sauce, followed by one-fourth of the cheese and one-fourth of the cilantro. Transfer the skillet to the oven and bake for 4 to 6 minutes, or until the chicken is no longer pink inside and the cheese is melted.

Serves: 4
Serving Size: 1
Prep Time: 5 min
Cook Time: 30 min
Total Time: 35 min
Calories: 162
Saturated Fat: 1 g
Calories From Fat: 3
Protein: 31 g
Carbohydrates: 1 g
Sodium: 230 mg

This was very good! I give it an overall A.

Sunday, March 22, 2009

Baked Ziti

I tried this last week and loved it. It is easy and very flavorful.

Baked Ziti
Source: The Biggest Loser Family Cookbook
Olive Oil Spray
1 (14 1/2 oz) box fiber-enriched ziti or penne rigate
1 15 oz container fat free ricotta cheese
2 Large egg whites
8 Ounce (4 cups) finely shredded reduced fat mozzarella cheese
1/4 Teaspoon garlic powder
salt to taste
ground black pepper to taste
crushed red pepper flakes, to taste
Main Event Marinara Sauce, or 3 1/2 cups other low-fat, low-sodium, marinara
2 Tablespoon grated reduced-fat Parmesan cheese

Preheat the oven to 450. Lightly mist a 13x9x2 ceramic or glass baking dish with the olive oil spray.

Cook the ziti according to package directions until al dente. Drain

In a large mixing bowl, mix the ricotta, egg whites, and all but 1 cup of the mozzarella until well combined. Add the garlic powder and season with salt, pepper, and red pepper flakes. Stir in the cooked pasta until well combined

Spread 1 cup of the marinara sauce on the bottom of the prepared dish. Add half of the pasta in an even layer over the sauce. Top the pasta evenly with another 1 cup sauce. Layer the remaining 1 1/2 cups sauce evenly over the top of the pasta, then sprinkle the remaining mozzarella and the Parmesan over the top.

Cover the dish with aluminum foil and bake for 20 minutes. Remove the foil and bake 10 minutes longer, or until the mozzarella is melted. Let stand 5 minutes.

Cut into 8 pieces or spoon among 8 pieces or spoon among 8 bowls and serve.

Variations: I do not use the crushed red pepper flakes.

Serves: 8
Prep Time: 20 min
Cook Time: 30 min
Total Time: 50 min

Calories: 350
Cholesterol: 20
Fat: 3 g
Calories From Fat: 6
Protein: 22 g
Carbohydrates: 57 g
Sodium: 429 mg
Fiber: 8 g

Sunday, March 8, 2009

New Favorite Meatballs

I made these to go with the marinara sauce. It was a good combination. I really enjoyed the meatballs. These were really easy to make.

New Favorite Meatballs
Source: The Biggest Loser Family Cookbook

Olive Oil Spray
2 egg whites
1/2 Cup quick-cooking oats
1/4 Cup fat-free Milk
1/2 Cup finely chopped fresh parsley
1 Tablespoon dried minced onion
1/2 Teaspoon dried oregano
1/2 Teaspoon garlic powder
1/4 Teaspoon Salt
1/8 Teaspoon crushed red pepper flakes
1 Pound 96% lean ground beef

Preheat the over to 400. Lightly coat a large nonstick baking sheet with olive oil spray.

In a medium bowl, using a fork, mix together the egg whites, oats, and milk until well combined. Add the parsley, onion, oregano, garlic powder, salt, and crushed red pepper flakes and mix until combined. Mix in the beef until well combined.

Make 32 uniform meatballs, each about 1 1/2 diameter (use a cookie scoop or 2 tablespoons for ease). Roll the balls with your hands and arrange, not touching, on the prepared baking sheet. Bake until 7 to 10 minutes, or until no longer pink inside.

Serves: 4
Serving Size: 8 Meatball
Yields: 32 Meatballs
Prep Time: 10 min
Cook Time: 9 min
Total Time: 19 min

Calories: 194
Cholesterol: 60 mg
Fat: 5 g
Saturated Fat: 2 g
Protein: 26 g
Carbohydrates: 10 g
Sodium: 252 mg
Fiber: 2 g

Main Event Marinara Sauce

This is a super easy sauce. It is good but not great to me. Good enough to make again so it makes the blog. LOL Enjoy.

Main Event Marinara Sauce
Source: The Biggest Loser Family Cookbook

Olive Oil Spray
1 Cup minced yellow or white onion
2 Tablespoon freshly minced garlic
1 28 ounce can crushed tomatoes
1/4 Cup Water
2 Tablespoon No-Salt-Added tomato paste
2 Teaspoon Honey
1 Tablespoon dried oregano
2 Teaspoon dried basil
1/2 Teaspoon crushed red pepper flakes
Salt to taste

Spray a medium nonstick saucepan with the olive oil spray and place over medium heat. Add the onion and garlic and cook until just becoming tender (they should not brown), 4 to 6 minutes. Reduce the heat to low and with a wooden spoon stir in the tomatoes, water, tomato paste, honey, oregano, basil, and pepper flakes until well combined. Cover and cook, stirring occasionally, for at least 1 hour. Season with salt, if needed.

Serves: 7
Serving Size: 1/2 cup
Prep Time: 5 min
Cook Time: 1 hr
Total Time: 1 hr 5 min

Calories: 63
Fat: 1 g
Protein: 3 g
Carbohydrates: 15 g
Sodium: 156 mg
Fiber: 3 g

Thursday, March 5, 2009

Spinach, Egg, and Cheese Breakfast Wrap

I made this in under 5 minutes the night before.It reheated well. It was super easy, yummy, and filling!

Spinach, Egg, and Cheese Breakfast Wrap

Source: The Biggest Loser Family Cookbook

1 7 1/2 inch low-carb, whole wheat or multigrain tortilla
Olive Oil Spray
3 Egg Whites
1 Ounce (1/2 cup) finely shredded light cheddar cheese
1/4 Cup fresh spinach leaves, stems removed

Place a small nonstick skillet over medium-high heat and add the tortilla (no need to add any fat). Heat the tortilla until just warm, about 30 seconds per side after the pan is heated.

Spray a smalll microwave -safe bowl with the olive oil spray and add the egg whites. Microwave on low for 30 seconds. Continue microwaving in 39-second intervals until the whites are just a bit runny on the top. Stir with fork, breaking the whites inot large pieces. By the time you "scramble" and stirl them, the residual heat should have cooked away the runniness. If they are still undercooked, cook in 10-second intervals until just done.

Place the warmed tortilla on a plate. Starting at the top, sprinkle the cheese in a 3" strip down the center to about 2" from the bottom. Top with half of the egg whites, the spinach leaves, then the remaining whites. Fold up the bottom so that the bare part is over the filling. Fold the sides into the center over the egg and serve.

Serves: 1
Serving Size: 1
Calories: 214
Cholesterol: 10 mg
Fat: 2 g
Calories From Fat: 5
Protein: 27 g
Carbohydrates: 15 g
Sodium: 493 mg
Fiber: 8 g

Tuesday, March 3, 2009

Pineapple Teriyaki Pork Chops

I made these last night and they are really good! I will update with pictures tonight.

Pineapple Teriyaki Pork Chops

Olive Oil in a sprayer (Not store bought spray that contains propellant)
4 (4-ounce) trimmed boneless pork loin chops (3 1/2 to 4 1/2-ounce chops are Ok), about 3/4" thick.
1 teaspoon garlic powder
Salt, to taste
8 teaspoons honey teriyaki marinade and sauce (this not simple teriyaki sauce)
4 slices canned pineapple slices in juice, drained

Preheat the broiler. Line a small baking sheet wtih aluminum foil and lightly spray the foil with olive oil.

Ligthly mist both sides of the cops with olive oil and season with the garlic powder, salt, and pepper. Place the chops, not touching, on the preparred baking sheet and broil about 3" from the heat for about 2 minutes (be sure to leave the oven door open a crack when broiling). tyurn the chops and brush or spread 2 teaspoons of the teriyaki marinade evenly over the top of each. Top with pineapple slices. Broil for 3-5 minutes longer, or until the pineapple and glaze brown lightly and the pork is barely pink inside. Serve immediately.

Per Serving
199 calories
26 g protein
13 g carbohydrates
5g fat
75 mg cholesterol
trace of fiber
234 mg sodium

What I did different.
I used Kinkomans Teriyaki Marinade and Sauce
You will need to keep the oven door shut and keep an eye on the chops. I had to cook an additional 10 minutes to make sure the chops were done.

Sunday, March 1, 2009

Broccoli and Cheddar Mini-Frittatas

I made these tonight and they are AMAZING!

Broccoli and Cheddar Mini-Frittatas
Source: The Biggest Loser Family Cookbook

1 Cup Chopped steamed broccoli
2 cups Egg Substitute
2 ounces finely shredded reduced fat cheese
Olive Oil Spray

Preheat the oven to 350. Lightly mist 8 cups of a nonstick standard muffin pan with the olive oil spray.

Divide the broccoli evenly among the cups (2 tablespoons in each). Then divide the egg substitute evenly among the cups (1/4 cup in each). Bake the frittatas for 7 to 9 minutes, or until almost set.

Sprinkle the cheese evenly over the top of the frittatas. Bake for 8 to 10 minutes longer, or until the egg is no longer runny and the cheese is melted. Transfer the muffin tin to a cooling rack and allow the frittatas to rest for 2 minutes before serving.

They will deflate while resting for the 2 minutes.

Variations: I used frozen broccoli and chopped it up.

Serves: 4
Serving Size: 2 Frittatas
Yields: 8 Frittatas
Prep Time: 5 min
Cook Time: 21 min
Total Time: 26 min

Calories: 102
Cholesterol: 5 mg
Fat: 2 g
Saturated Fat: 1 g
Protein: 18 g
Sodium: 362 mg
Fiber: 1 g