Fan one-quarter of the pork slices next to the slaw on the empty portion of each plate. Spoon 1 tablespoon sauce on the side of each, if desired.
Makes 4 servings Per serving (without sauce): 210 calories, 27 g protein, 13 g carbohydrates (7 g sugar), 6 g fat, 1 g saturated fat, 74 mg cholesterol, 4 g fiber, 368 mg sodium *Each serving of the sauce (about 1 scant tablespoon) has 28 calories and no fat.
Alfredo Dinten SEASON 10 I don"t use any canned products or packaged foods at home. I"ll use some frozen stuff because it"s flash frozen, so it doesn"t have preservatives. Cooking at home is the way to go. You know exactly what you"re eating. You know the calorie count.
CURRY-RUBBED PORK TENDERLOIN WITH PEACH CHUTNEY.
Pork tenderloin is another lean protein that is great to enjoy as an entree-with the plan of using leftovers as super-yummy, ridiculously healthy sandwich meat for quick and easy lunches during the week. The Curry in a Hurry Pocket (page 120) is just one way to use this sliced meat. Feel free to make any healthy sandwich combo your heart desires!
1 pounds pork tenderloin, visible fat removed 1 teaspoon extra-virgin olive oil teaspoon salt 1 tablespoon salt-free curry seasoning blend (I used The Spice Hunter Salt Free Curry Seasoning Blend) Olive oil spray (propellant free) cup 100% fruit-juice sweetened peach chutney (I used Kozlowski Farms Peach Chutney) Preheat the oven to 350F.
Place the tenderloin on a large plate. Rub it evenly with the oil, then the salt and the seasoning. Cover the plate loosely with plastic wrap and refrigerate for 15 minutes.
Heat a large ovenproof, nonstick skillet to medium-high heat. When the pan is hot, mist it with the olive oil spray. Cook the tenderloin for 1 minute per side, or until just browned on all sides.
Transfer the skillet to the oven and bake the tenderloin, uncovered, for 16 to 19 minutes, or until it is just barely pink inside or a meat thermometer reaches 165F. Remove the pan from the oven and immediately place a sheet of foil loosely over the tenderloin (not over the whole pan). Let sit for 10 minutes (the internal temperature should be 170F after it rests).
Meanwhile, spoon the chutney into a small microwave-safe bowl. Microwave on medium power for 30 seconds, or until hot. Set aside.
Transfer the tenderloin to a cutting board. Holding your knife at a 45-degree angle, slice it into thin slices. Serve immediately with 1 tablespoon of chutney per serving.
Makes 4 servings Per serving: 184 calories, 26 g protein, 9 g carbohydrates (7 g sugar), 4 g fat, 1 g saturated fat, 81 mg cholesterol, <1 g="" fiber,="" 223="" mg="" sodium="" chicken="" cordon="" bleu="">
Though this dish isn"t exactly chicken cordon bleu-since the chicken isn"t breaded and deep-fried-it"s exactly as the Blue Team ordered it: healthy and delicious without breaking their calorie budget!
If your chicken b.r.e.a.s.t.s are thicker than inch in any spot, it"s best to pound them to an even -inch thickness. Simply place them on a cutting board, cover them with waxed paper or plastic wrap, and use the flat side of a meat mallet to pound them to the right thickness.
2 (4-ounce) boneless, skinless chicken b.r.e.a.s.t.s, visible fat removed, pounded to thickness Olive oil spray (propellant free) Sea salt, to taste Fresh ground black pepper, to taste Garlic powder, to taste 2 ounces thinly sliced lean, nitrate-free ham 1 ounce thinly sliced all-natural reduced-fat Swiss cheese teaspoon finely chopped fresh thyme leaves, or more to taste Preheat the oven to 350F.
Lightly mist the chicken with olive oil spray on both sides. Sprinkle evenly with salt, pepper, and garlic powder.
Place a medium ovenproof, nonstick skillet over high heat. When it"s hot, lightly mist it with the spray and add the chicken. Cook for 1 to 2 minutes on each side, or until golden brown on the outside.
Remove the pan from the heat. Top each chicken breast with half of the ham and half of the cheese, making sure they do not hang over. Sprinkle each evenly with the thyme. Transfer the pan to the oven and bake for 4 to 6 minutes, or until the chicken is cooked through and no longer pink inside.
Makes 2 servings Per serving: 193 calories, 36 g protein, 1 g carbohydrates (0 g sugar), 5 g fat, 2 g saturated fat, 90 mg cholesterol, trace fiber, 337 mg sodium
Sarah Nitta SEASON 11 It"s so easy to make a veggie pizza on a whole wheat crust with lots of peppers, marinara, and low-fat mozzarella. I could eat that every day!
CRANBERRY GOAT CHEESE CHICKEN.
This cooking method is by far one of my favorite for making perfect chicken. By searing in the juices and then finishing the cooking in the oven, you can"t dry out the meat (just be sure not to leave it in the oven too long). Adding the cranberry and goat cheese will send it over the top, making it the perfect date-night meal or an impressive holiday entree. Your guests will definitely think you spent way more time in the kitchen than you actually did!
4 (4-ounce) boneless, skinless chicken b.r.e.a.s.t.s, visible fat removed Olive oil spray (propellant free) Sea salt, to taste Fresh ground black pepper, to taste 4 tablespoons 100% fruit-sweetened cranberry sauce (I used R.W. Knudsen Family Natural Cranberry Sauce) 2 ounces (about cup) goat cheese crumbles teaspoon dried rosemary leaves, or to taste Preheat the oven to 350F.
Pound each chicken breast to thickness. Lightly mist both sides of each with the olive oil spray and sprinkle evenly with salt and pepper.
Place a large ovenproof, nonstick skillet over high heat. When it"s hot, lightly mist the pan with the spray and add the chicken. Cook for 1 to 2 minutes on each side, or until golden brown on the outside. Remove the pan from the heat and top each chicken breast evenly with 1 tablespoon of the cranberry sauce, followed by one-quarter of the goat cheese (about ounce each). Sprinkle the rosemary evenly over the tops.
Transfer the pan to the oven. Bake for 4 to 6 minutes, or until the chicken is no longer pink inside.
Makes 4 servings Per serving: 192 calories, 29 g protein, 7 g carbohydrates (6 g sugar), 5 g fat, 2 g saturated fat, 72 mg cholesterol, trace fiber, 126 mg sodium Biggest Loser Trainer Tip: Dolvett Quince My favorite quick meal is some grilled chicken breast with quinoa and sliced tomatoes. Quinoa is full of protein, and it"s delicious!
LUAU CHICKEN.
It"s best to pound your chicken to -inch thickness for this recipe. The chicken will cook faster, and you will be able to evenly spread your toppings on the chicken. To pound it, simply place it on a cutting board and cover it with plastic wrap. If you have a meat mallet, pound it with the flat side, starting with the thickest portion of the breast and working outward. If you don"t have a meat mallet, you can use the back of a heavy skillet.
4 (4-ounce) boneless, skinless chicken b.r.e.a.s.t.s, visible fat removed, pounded to thickness Olive oil spray (propellant free) Sea salt, to taste Fresh ground black pepper, to taste Garlic powder, to taste cup all-natural barbecue sauce preferably sweetened with agave or honey (I used OrganicVille Original BBQ Sauce) 4 slices all-natural canned pineapple slices in juice, drained 2 ounces (about cup) goat cheese crumbles Preheat the oven to 350F.
Lightly mist the chicken b.r.e.a.s.t.s with olive oil spray on both sides. Sprinkle evenly with salt, pepper, and garlic powder.
Place a large ovenproof, nonstick skillet over high heat. When it"s hot, lightly mist the pan with the spray and add the chicken, smooth side down. Cook for 2 to 3 minutes on each side, or until golden brown on the outside. Remove the pan from the heat and top each chicken breast with 1 tablespoon of the barbecue sauce, 1 slice of pineapple, and one-quarter of the goat cheese.
Transfer the pan to the oven. Bake for 4 to 7 minutes, or until cooked through and no longer pink.
Makes 4 servings Per serving: 218 calories, 29 g protein, 15 g carbohydrates (13 g sugar), 4 g fat, 2 g saturated fat, 72 mg cholesterol, < 1="" g="" fiber,="" 231="" mg="" sodium="" sa.s.sy="">
Every once in a while, I spend an afternoon wandering the natural grocery store for products I"ve never tried. I read label after label, then take a pile of products home and experiment with new recipes. That"s how I found the light cheese spread that I use here and in a few other recipes in the book. It"s all natural and lighter than whipped cream cheese or the other cheese spreads in my grocery store. I was instantly hooked because it tastes great and a little goes a long way.
1 cup all-natural marinara sauce (preferably low-fat, low-salt, no sugar added; I used Monte Bene Tomato Basil Pasta Sauce) 4 (4-ounce) boneless, skinless chicken b.r.e.a.s.t.s, visible fat removed, pounded to thickness 8 tablespoons all-natural light herbed cheese spread (I used Alouette Light Garlic and Herbs Soft Spreadable Cheese) Preheat the oven to 350F.
Pour the sauce evenly in the bottom of an 8 x 8 baking dish. Add the chicken b.r.e.a.s.t.s, flipping them to coat with sauce on all sides. Place them side by side, smooth sides up. Spoon 2 tablespoons of the cheese spread evenly on top of each. Cover the dish with foil.
Bake for 35 to 40 minutes, or until no longer pink inside. Serve immediately.
Makes 4 servings Per serving: 194 calories, 29 g protein, 4 g carbohydrates (4 g sugar), 6 g fat, 3 g saturated fat, 81 mg cholesterol, <1 g="" fiber,="" 229="" mg="" sodium="">
Allen Smith SEASON 8 My number-one diet tip: portion control! Cheese was my chocolate. I"ve cut back on the amount of cheese I eat and also made subst.i.tutions. Instead of always eating a full-fat cheese, I now try making recipes with low-fat versions.
KIDS" FAVORITE CHICKEN "PUCKS"
Remember when you were a kid and chicken patties were served in the school cafeteria? We used to call them "chicken pucks." Though that wasn"t really a compliment, kids seem to love breaded chicken more than anything. Here"s a much healthier, heartier version that moms and dads can feel great about serving and kids will love (as do the grown-up Biggest Loser contestants!). Just be sure when you"re buying the chicken that it"s 99% lean ground chicken breast.
Olive oil spray (propellant free) 1 13 cups whole wheat panko bread crumbs cup reduced-fat b.u.t.termilk teaspoon garlic powder teaspoon paprika teaspoon salt 34 teaspoon fresh ground black pepper teaspoon cayenne 1 pound ground chicken breast Preheat the oven to 450F. Line a small baking sheet with nonstick foil. Lightly mist it with the olive oil spray. Place a sheet of waxed paper or parchment paper (about 12 long) on a clean, flat work surface.
Stir 23 cup of the bread crumbs and the b.u.t.termilk in a medium mixing bowl until combined. Let stand for 3 minutes, or until the bread crumbs begin to soften. Stir in the garlic powder, paprika, salt, pepper, and cayenne until well mixed. Add the chicken. With a fork or clean hands, mix the ingredients well. On the waxed paper, press the chicken mixture into 4 equal 4-diameter patties.
Pour the remaining 23 cup bread crumbs onto a large plate. Carefully coat each chicken patty on all sides with the crumbs. Place the breaded patties on the prepared baking sheet. Bake for 12 to 15 minutes, turning halfway through, or until no longer pink inside. Quickly mist the patties with olive oil spray on both sides. Serve immediately.
Makes 4 servings Per serving: 239 calories, 32 g protein, 21 g carbohydrates (2 g sugar), 3 g fat, < 1="" g="" saturated="" fat,="" 68="" mg="" cholesterol,="" 3="" g="" fiber,="" 276="" mg="" sodium="" chicken="" and="" sh.e.l.ls="" in="" vodka="">
The directions on many packages of pasta instruct you to cook the pasta at least a minute or two longer than I would ever cook it. So consider testing it for yourself. Set your timer for a few minutes less than instructed. Then strain out a piece of pasta or two, and run it under cold water to sample it. When it"s arrived at the doneness level you most enjoy, strain it and add it to the recipe.
8 ounces dry whole wheat pasta sh.e.l.ls 4 (4-ounce) boneless, skinless chicken b.r.e.a.s.t.s, visible fat removed Olive oil spray (propellant free) 1 18 teaspoons salt-free garlic seasoning (I used The Spice Hunter Salt Free Garlic Herb Bread Blend) Sea salt to taste Fresh ground black pepper, to taste 12 ounces trimmed medium asparagus spears*
18 teaspoon olive oil 2 cups all-natural low-fat vodka pasta sauce, heated (I used Monte Bene Low-Fat Vodka Pasta Sauce) 4 tablespoons shredded Parmesan cheese Preheat a grill to high.
Cook the pasta according to package directions, omitting any oil.
Meanwhile, mist the chicken with olive oil spray. Sprinkle on 1 teaspoon of the seasoning, the salt, and pepper.
Toss the asparagus in 18 teaspoon olive oil and the remaining 18 teaspoon seasoning.
Grill the chicken for 4 to 6 minutes per side, or until no longer pink inside. At the same time, grill the asparagus for 3 to 6 minutes (depending on the thickness of the spears), rotating once until tender. Transfer the asparagus and chicken to a cutting board. Let stand for 3 minutes, then slice them into bite-size pieces.
In a large serving bowl, toss the pasta, sauce, chicken, and asparagus. Or divide them among 4 serving bowls. Top evenly with the Parmesan. Serve immediately.
Makes 4 (2-cup) servings Per serving: 428 calories, 39 g protein, 52 g carbohydrates (5 g sugar), 8 g fat, 2 g saturated fat, 85 mg cholesterol, 9 g fiber, 309 mg sodium *Be sure to buy at least a pound of asparagus. Per the instructions, you want 12 ounces to be the trimmed weight, not the weight before tr.i.m.m.i.n.g.
INDIAN CHICKEN SIMMER.
This recipe really couldn"t be simpler. It"s amazing how easy it is to yield perfectly tender chicken when it"s "swimming" in sauce and baked in a covered ca.s.serole dish.
Though you may hit a snag finding the particular sauce I used in this recipe, don"t despair. Feel free to use your favorite natural, low-fat, low-sodium sauce.
1 13 cups all-natural low-fat, low-sodium Indian simmer sauce (I used Stonehouse 27 Cilantro and Coconut Sauce)*
4 (4-ounce) boneless, skinless chicken b.r.e.a.s.t.s, visible fat removed Preheat the oven to 350F.
Pour 13 cup of the sauce evenly in the bottom of an 8 x 8 baking dish. Place the chicken b.r.e.a.s.t.s side by side over the sauce. Pour the remaining sauce evenly over the chicken b.r.e.a.s.t.s, making sure they are completely covered (though they will not be submerged). Cover the dish with foil.
Bake for 30 to 35 minutes, or until no longer pink inside. Serve immediately.
Makes 4 servings Per serving: 205 calories, 27 g protein, 8 g carbohydrates (4 g sugar), 6 g fat, 2 g saturated fat, 66 mg cholesterol, 1 g fiber, 94 mg sodium *Stonehouse 27 makes other delicious sauces in addition to this one. You can swap in any sauce you want, following the directions above, and you will get the same great results.
Antoine Dove SEASON 8 I"ve learned to subst.i.tute whole wheat pasta for white pasta in my favorite dishes, and sometimes I even subst.i.tute thin slices of zucchini for pasta noodles, to make a colorful and healthy pasta dish.