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.

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

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

Ingredient
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

Instructions:
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

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.

Broccoli and Cheddar Mini-Frittatas

I made these tonight and they are AMAZING!

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

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


Instructions:
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

Black Bean ,Corn, and Turkey Chili

I was asked to share this so here you go. Click here to see it on the Campbell's website.

Black Bean, Corn and Turkey Chili
From: Campbell's Kitchen
Prep: 15 minutes
Cook: 40 minutes
Serves: 6

Ingredients: 1
tbsp. vegetable oil
1 lb. ground turkey
1 large onion, chopped (about 1 cup)
2 tbsp. chili powder
1 tsp. ground cumin
1 tsp. dried oregano leaves, crushed
1/2 tsp. ground black pepper
1/4 tsp. garlic powder or 2 cloves garlic, minced
1 3/4 cups Swanson® Chicken Broth (Regular, Natural GoodnessTM or Certified Organic) (I use Kitchen Basics)
1 cup Pace® Chunky Salsa (Any kind will work so use your favorite salsa.)
1 tbsp. sugar 1 can (about 15 ounces) black beans, rinsed and drained
1 can (about 16 ounces) whole kernel corn, drained

Directions:
Heat the oil in a 4-quart saucepan over medium-high heat. Add the turkey, onion, chili powder, cumin, oregano, black pepper and garlic powder. Cook until the turkey is well browned, stirring often to separate meat. Stir the broth, salsa, sugar, beans and corn in the saucepan and heat to a boil. Reduce the heat to low. Cover and cook for 30 minutes or until the mixture is hot and bubbling.

Tip: Serve with warm restaurant tortilla chips. For dessert serve with sliced watermelon and brownies.

Nutrition Information Swanson® Chicken Broth : Calories 289, Total Fat 10g, Saturated Fat 2g, Cholesterol 60mg, Sodium 803mg, Total Carbohydrate 31g, Dietary Fiber 7g, Protein 21g, Vitamin A 19%DV, Vitamin C 13%DV, Calcium 5%DV, Iron 18%DVSwanson® Natural GoodnessTM Chicken Broth : Calories 288, Total Fat 10g, Saturated Fat 2g, Cholesterol 61mg, Sodium 907mg, Total Carbohydrate 31g, Dietary Fiber 7g, Protein 20g, Vitamin A 19%DV, Vitamin C 13%DV, Calcium 5%DV, Iron 18%DV

Mexican Steak Stir-Fry

I made this recipe last night and it is yummy. Ketchup Boy even ate it....after picking out the tomatoes, bell peppers, and zucchini. LOL

Mexican Steak Stir-Fry

Source: Betty Crocker's New Eat and Lose Weight:

Category: Quick Entree

Type:Stir-fry

Ingredients:
3/4 Pound beef boneless sirloin, cut into 1x1/2 -inch pieces

1 Medium onion, chopped

1 Small green bell pepper, chopped (1/2 cup)

1 Cup frozen whole kernel corn

1/2 Cup Salsa

1 Medium zucchini, sliced (2 cups)

1 Can (16 ounces) pinto beans, rinsed and drained

1 Can (16 ounces) no-salt-added whole tomatoes, undrained

Instructions:

Spray 12-inch nonstick skillet with nonstick cooking spray; heat over medium-high heat.

Cook beef, onion, and bell pepper in skillet 4 to 5 minutes, stirring frequently, until beef is no longer pink.

Stir in remaining ingredients, breaking up tomatoes. Cook about 5 minutes, stirring occasionally until zucchini is tender and mixture is hot.

Variations: Add Black Pepper and Red Pepper
Serve with rice.

Serves: 4

Prep Time: 12 min

Cook Time: 10 min

Total Time: 22 min