Szechuan Beef and Broccoli

Szechuan Beef and Broccoli
Source: The Biggest Loser Family

Ingredient

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

Instructions:

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

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."


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

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

POINTS
Serves 6
POINTS per serving 4


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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.

Bench Press Bell Peppers

Bench Press Bell Peppers
Source: The Biggest Loser Family Cookbook

Ingredient

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

Instructions:

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

Enchilada Chicken

Enchilada Chicken
Source: The Biggest Loser Cookbook

Ingredient
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


Instructions:
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.

Baked Ziti

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

Baked Ziti
Source: The Biggest Loser Family Cookbook
Ingredient
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

Instructions:
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

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

Ingredient
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

Instructions:
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

Ingredient
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

Instructions:
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