Wednesday, April 29, 2009

Szechuan Beef and Broccoli

Szechuan Beef and Broccoli
Source: The Biggest Loser Family

1 Pound Top round steak, sliced against the grain into scant 1/4" thick strips
1 Teaspoon garlic powder
Salt to taste
Ground Black Pepper to taste
1 14oz. bag frozen broccoli (about 5 cups)
1 Tablespoon freshly minced garlic
2 Teaspoon toasted sesame oil
1/4 Cup bottled Szechuan stir-fry sauce

In a large bowl, combine the steak, garlic powder, salt, and pepper and toss until well combined.

Place a large nonstick skillet or nonstick wok over high heat. When hot, mist with the olive oil spray. Add the broccoli and garlic and cook, stirring, for 4-6 minutes, or until the garlic softens and the broccoli is heated through and crisp-tender, being careful not to burn the garlic. Transfer to a large bowl and cover to keep warm.

Return the pan to high heat and add 1 teaspoon of the sesame oil. When hot, add half of the steak in a single layer, and cook, stirring occasionally, until lightly browned on both sides, 1 to 2 minutes. Transfer the steak to the bowl with the vegetables and re-cover. Repeat with the remaining 1 teaspoon sesame oil and steak. Return all the steak and vegetables to the pan and remove from heat. Add the sauce and mix well to coat. Divide among 4 bowls and serve.

Serves: 4
Calories: 191
Cholesterol: 50 mg
Fat: 6 g
Saturated Fat: 2 g
Protein: 25 g
Carbohydrates: 10 g
Sodium: 599 mg
Fiber: 2 g

Tuesday, April 14, 2009

Power Sticks

I keep hearing a lot of questions about breakfast, and things to get out of that egg rut. A few years ago I came across this recipe on the Weight Watchers Website, called Power Sticks. Since I have been so busy lately and eating breakfast on the run, I thought I would whip up a batch today, and share the recipe with you.

Power Sticks

Prep Time 10 min
Cook Time 0 min
Level of Difficulty Easy

"Prepare these in triple batches and keep them in the freezer for up to eight weeks. They make power-packed breakfasts in a flash."

1/2 cup chunky peanut butter
3 Tbsp honey
2/3 cup corn flakes, crushed
1/3 cup instant fat-free dry milk

1.Knead ingredients together. Form into 6 sticks and wrap individually in wax paper. Store in an airtight container.

Serves 6
POINTS per serving 4


In today's recipe I used reduced fat peanut butter to reduce calories, and bran flakes instead of corn flakes to up the fiber level. They were still super yummy. Just don't make the mistake I did and crush your corn flakes before you measure out the 2/3 of a cup. If you do it will be too dry, and not for a nice dough to form into sticks.

Peanut Butter on Foodista

Monday, April 6, 2009

Bench Press Bell Peppers

Bench Press Bell Peppers
Source: The Biggest Loser Family Cookbook

2 Large Green Bell Peppers
Olive Oil Spray
1 Pound Extra-Lean Ground Turkey Breast
3 Tablespoon Freshly Minced Garlic
2 cups Cooked Brown Rice
2 Large Egg Whites, Lightly Beaten
1/4 Cup Chopped Fresh Mint
3 Ounce Reduced-Fat Feta Cheese Crumbles
Pinch of Salt

Preheat the oven to 375. Carefully pull the stems off the peppers (without breaking the peppers). Cut the peppers in half from top to bottom and remove the cores and seeds.

Fill a large pot two-thirds with water and bring to a boil over high heat. Add the peppers and boil for 5 minutes. Drain and place on a cutting board or flat work surface.

Meanwhile, place a large nonstick skillet over medium-high heat. When hot, lightly mist with the olive oil spray. Add the turkey and garlic and cook, breaking the turkey into bite-sized chunks, until no longer pink, 3 to 5 minutes. Transfer to a medium bowl and add the rice, egg whites, mint, feta, and salt. Mix well, then carefully (the mixture will be a bit hot) spoon one-fourth of the mixture into each pepper half, forming a mound.

Place the peppers, stuffed side up, in an 8x8 glass or ceramic baking dish. Add enough water to come about 1/4" up the sides. Bake for 20 minutes, or until the peppers are tender, the filling is hot, and a very light crust starts to form on the top.

Serves: 4
Serving Size: 1 Stuffed Pepper
Yields: 4

Prep Time: 25 min
Cook Time: 20 min
Total Time: 45 min

Calories: 311
Cholesterol: 51
Saturated Fat: 2 g
Calories From Fat: 5
Protein: 38 g
Carbohydrates: 30 g
Sodium: 429 mg
Fiber: 4 g