PRESTO PESTO TURKEY BREAST ROAST.
This roast has become a go-to for many Biggest Loser contestants. It"s easy to make on a Sunday night, and then you can enjoy it for days cubed in salads, sliced on sandwiches, or tucked into lettuce wraps for a healthy snack or appetizer.
Though it is possible to use a deboned turkey breast for this recipe, given that it is very lean, the turkey actually tastes better when prepared bone-in and then carved from the bone. Once it"s cooled, I often rip the whole breast off the bone with my clean hands for easier slicing, though you can slice it right from the bone if preferred.
2-pound bone-in turkey breast half, skin and visible fat removed 1 tablespoons all-natural prepared pesto sauce (look for one with as little fat as possible, not more than 5 grams of fat per tablespoon) cup water Preheat the oven to 350F.
Place the roast on a cutting board. With a fork, pierce the top (avoiding the bone) and the underside deeply about 25 times. Place the turkey, smooth side up, in an 8 x 8 gla.s.s or ceramic dish. Rub the pesto sauce over the breast meat (not over the bone), being sure to rub it on the underside as well as the top. Pour the water into the dish, taking care not to pour it over the turkey.
Roast for 45 to 50 minutes, or until a thermometer inserted in the thickest portion registers 175F. Tent the roast loosely with foil and let stand for 10 minutes (the temperature should increase to 180F). Place the turkey on a clean cutting board and carve it into thin slices against the grain to enjoy immediately. Or cut into thin slices or cubes to save for later meals. Refrigerate in an airtight plastic container for up to 3 days.
Makes 4 servings Per serving: 172 calories, 34 g protein, <1 g="" carbohydrates="" (trace="" sugar),="" 4="" g="" fat,="" trace="" saturated="" fat,="" 56="" mg="" cholesterol,="" trace="" fiber,="" 129="" mg="" sodium="" 3-ingredient="" meat="">
We"ve all heard that, in life, some things are greater than the sum of their parts. Here is an example: This meat loaf only uses three ingredients and can be put together in minutes, yet it yields a decadent dish that you would never guess is low in calories.
I wouldn"t recommend making this in a loaf pan. The end result will be tastier if you use a baking dish or cake pan.
Olive oil spray (propellant free) 1 pound extra lean ground turkey cup all-natural barbecue sauce, preferably sweetened with agave nectar or honey (I used OrganicVille Original BBQ Sauce) 2 ounces crumbled goat cheese Preheat the oven to 400F. Line an 8 x 8 square or round nonstick baking dish or cake pan with nonstick foil. Lightly mist the foil with the olive oil spray.
In a medium mixing bowl, mix the turkey, 5 tablespoons of the sauce, and the goat cheese until well combined. Transfer the mixture to the prepared pan, shaping it into an 8 x 3 log that stretches from one side of the pan to the other and is an even thickness. Using a pastry brush, spread the remaining sauce evenly over the top and sides, making sure it does not run onto the pan.
Bake for 23 to 27 minutes, or until no longer pink inside. Let stand for 10 minutes. Transfer to a serving platter, cut into 8 slices, and serve immediately.
Makes 4 (2-slice) servings Per serving: 209 calories, 31 g protein, 13 g carbohydrates (11 g sugar), 5 g fat, 2 g saturated fat, 52 mg cholesterol, 0 g fiber, 317 mg sodium SOUTH-OF-THE-BORDER LOADED SWEET POTATO.
When I"m cooking for myself, I prepare this potato with medium salsa, and it has a nice kick. Feel free to use mild or hot, as many of the contestants do.
When it comes to topping the potato with salsa, start out with 13 cup of fresh salsa and drain the liquid from it. It will likely only be about cup (maybe a bit more) in the end. Note that the toppings won"t fit inside the potato-they will spill out over the top, making it even more decadent to eat!
1 (8-ounce) sweet potato 4 ounces extra-lean ground turkey 34 teaspoon all-natural salt-free fajita or Southwest seasoning Olive oil spray (propellant free) 13 cup fresh salsa, drained 2 tablespoons jarred all-natural roasted green salsa 2 tablespoons fat-free Greek yogurt Using a fork, poke the potato 5 times on all sides and place it in a microwave-safe bowl or dish. Cover the dish loosely with a paper towel. Microwave it on high for 3 minutes. Carefully flip the potato (it will be very hot) and continue microwaving for 2 to 4 minutes longer, or until cooked and tender.
Meanwhile, in a small bowl, mix the turkey and seasoning.
Place a small nonstick skillet over medium-high heat. When hot, lightly mist it with the olive oil spray. Cook the turkey for 3 to 4 minutes, or until no longer pink, breaking it into bite-size chunks as you do.
Cut an opening in the potato that stretches 1 from each end of the potato and deep enough to open the potato completely without cutting it in half. Put it in a medium shallow bowl. Stuff the potato with the fresh salsa, then the turkey, then the green salsa. Top it with the yogurt. Serve immediately.
Makes 1 serving Per serving: 342 calories, 35 g protein, 47 g carbohydrates (13 g sugar), 2 g fat, trace saturated fat, 45 mg cholesterol, 8 g fiber, 304 mg sodium CRUSTLESS TURKEY "PIZZA"
This dish is the furthest thing from a gourmet meal, yet it is extremely satisfying for low-carbers and the gluten-intolerant, and it"s always a hit with kids (though you may want to omit the red-pepper flakes for them). Have your kids help you a.s.semble it to get the job done even quicker, and teach them about healthy eating.
Olive oil spray (propellant free) 1 pound ground extra lean turkey breast 34 cup all-natural marinara sauce (preferably low-fat, low-salt, no sugar added; I used Monte Bene Tomato Basil Pasta Sauce) teaspoon dried oregano 18 teaspoon red-pepper flakes, or more to taste 3 ounces (34 cup) finely shredded almond mozzarella cheese (I use Lisanatti)*
Preheat the oven to 400F. Mist an 11 x 7 baking dish with the olive oil spray.
Spread the turkey evenly in the baking dish. Spoon the sauce into the center. Then using the back of a spoon, spread the sauce evenly over all but the outer , like you"re adding sauce to a pizza crust. Sprinkle the oregano, pepper flakes, and then the cheese evenly over the sauce.
Bake for 13 to 15 minutes, or until the turkey is no longer pink in the center. If there is liquid surrounding it, carefully pour as much of it out of the dish as you can without the sauce and cheese sliding. Slice it into 8 even rectangles and serve immediately.
Makes 4 (2-slice) servings Per serving: 174 calories, 34 g protein, 4 g carbohydrates (1 g sugar), 3 g fat, trace saturated fat, 45 mg cholesterol, 1 g fiber, 279 mg sodium *If you can find preshredded cheese, buy that to save time. If not, be sure to shred the cheese finely. By shredding it finely, not only will it melt better, you will need less.
MOLa.s.sES MUSTARD SALMON.
When shopping for salmon, there are a couple of things to remember. First, be sure to ask your fishmonger for the wide part of the fish"s body-it tastes better. Second, always try to purchase wild-caught salmon. It"s better for you than the farmed variety, and it tastes better, too. Finally, if you"re buying packaged fresh or frozen fish, be sure the tail isn"t tucked underneath the body of the fish, making it look thick. Thicker pieces are more premium, so sometimes grocery stores need to help along the sales of the tail pieces.
Olive oil spray (propellant free) 3 tablespoons all-natural Dijon mustard (make sure it does not have sugar in it; I used Westbrae Natural Dijon Style Mustard) 1 tablespoon mola.s.ses 4 (4-ounce) salmon fillets, preferably wild-caught Sea salt, to taste Fresh ground black pepper, to taste Preheat the oven to 400F. Mist an 8 x 8 baking dish or pan with the olive oil spray.*
In a small bowl, whisk the mustard and mola.s.ses together until well-combined.
Place the salmon fillets in the prepared baking dish. Using a pastry brush for ease, brush the mola.s.ses mixture evenly over the tops and sides of all 4 fillets. Sprinkle with salt and pepper. Cook for 10 to 12 minutes, or until the fish flakes easily with a fork.
Makes 4 servings Per serving: 223 calories, 23 g protein, 5 g carbohydrates (3 g sugar), 12 g fat, 2 g saturated fat, 67 mg cholesterol, 193 mg sodium, 0 g fiber *Be sure to use a pan or dish with an edge so that the juice from the salmon does not drip into your oven.
TAKE IT TO GO!.
Although some people might find it odd to eat this salmon cold, I really enjoy it. It makes a great lunch or, in a smaller portion, pre-gym snack. If you want to take it on the go, just pack it in a resealable plastic container and store it in the refrigerator or on ice until it"s time to enjoy.
FRESH-AS-CAN-BE JALAPEnO LIME SCALLOPS.
These scallops provide a fresh burst of flavor. The key is to make sure you get good caramelization (a nice, even browning) on each side. To do that, be sure that the scallops are free of excess moisture and the pan is nice and hot.
Note that if you do not want to invest in the jalapeno lime olive oil, it is possible to simply use a good extra-virgin olive oil in its place. If you opt to do that, you might want to increase the fresh lime and jalapeno a bit.
1 pound sea scallops Sea salt, to taste 2 teaspoons jalapeno lime-infused extra-virgin olive oil, divided 2 tablespoons freshly squeezed lime juice, or more to taste 1 teaspoon finely chopped fresh jalapeno chile pepper Pat the scallops dry with a paper towel to remove any excess moisture. In a small mixing bowl, toss the scallops with 1 teaspoon of olive oil until evenly coated. Season with salt and toss again.
Place a large nonstick skillet over high heat. When hot, working in batches if necessary, add the scallops in a single layer, not touching. Cook for 2 to 3 minutes per side, or until golden brown on the out-sides and barely translucent inside.
Meanwhile, in a small bowl, stir together the remaining teaspoon of olive oil and lime juice.
Divide the scallops among 4 serving plates. Pour the sauce evenly over them, then sprinkle on the pepper. Serve immediately.
Makes 4 servings Per serving: 122 calories, 19 g protein, 3 g carbohydrates (trace sugar), 3 g fat, trace saturated fat, 37 mg cholesterol, trace fiber, 183 mg sodium TIME-CRUNCHED TILAPIA PICCATA.
Tilapia fillets vary in size, so you might need or even 2 fillets for this recipe. Just watch them closely in the last couple of minutes of cooking if they"re not uniform in size, so you can remove the smaller fillet as soon as it"s done. Note that this recipe is really easy to double or quadruple if you"re cooking for a crowd. Just make sure to use a pan that"s large enough to accommodate the fillets in a single layer. If the fillets overlap, they"re not likely to ever get a nice golden brown exterior.
4 ounces tilapia fillet(s) Sea salt, to taste Fresh ground black pepper, to taste 1 teaspoon all-natural whipped b.u.t.tery spread (I used Earth Balance Whipped Organic b.u.t.tery Spread) 1 teaspoon minced garlic Olive oil spray (propellant free) 1 tablespoon freshly squeezed lemon juice 1 tablespoon drained capers Season the fillet(s) with salt and pepper.
To a small microwave-safe bowl, add the b.u.t.tery spread and garlic.
Place a small nonstick skillet over medium-high heat. When it"s hot, lightly mist it with the olive oil spray, then add the fillet(s) side by side. Cook for 2 to 3 minutes per side, or until golden brown on the outside and the fish flakes.
Meanwhile, microwave the b.u.t.ter mixture on high for 20 to 30 seconds, or until the b.u.t.tery spread is melted. Stir in the lemon juice.
Transfer the fillet(s) to a serving plate. Pour the lemon b.u.t.ter mixture over top, then sprinkle on the capers. Serve immediately.
Makes 1 serving Per serving: 148 calories, 23 g protein, 3 g carbohydrates (trace sugar), 5 g fat, 2 g saturated fat, 57 mg cholesterol, trace fiber, 348 mg sodium
8.
Lickety-Split Sweet Bites and Sips When it comes to healthy treats and weight loss, there are three common misconceptions. The first is that creating your own healthy desserts is too hard-it requires a lot of time in the kitchen and a lot of hard-to-find ingredients. The second is that sin-free sweets just don"t taste as good as the real thing. And the third? That if you"re trying to lose weight, you probably shouldn"t be indulging your sweet tooth to begin with.
Well, with Chef Devin"s quick and easy desserts, you don"t have to worry about spending a lot of time in the kitchen or having to find rare ingredients. Most of the desserts in the pages that follow are made from ingredients you can find at your local grocery store or health food store, and they can be thrown together in a snap (no hourlong oven time required).
And while it"s true that sweets should be limited when you"re trying to lose weight, it"s important to allow yourself a sweet nothing every now and then, so that you don"t feel deprived.
"For me, the key to maintaining a substantial weight loss for 17 years has been regularly allowing myself healthy indulgences," says Chef Devin. "People who are trying to lose weight often think that they can never eat sweets again. But you can satisfy your sweet cravings in a mult.i.tude of ways without breaking your calorie budget."
Biggest Loser trainer Anna Kournikova agrees. Like Chef Devin, she loves her chocolate. "My philosophy is that you can indulge, but in moderation. Have a small piece of dark chocolate instead of thinking about it for two days," she advises.
After all, deprivation only leads to out-of-control cravings, which can result in out-of-control eating. Better to indulge healthfully with one of Chef Devin"s S"mores Protein Pudding "Pie" (page 208) than to suddenly stare into an empty pie tin that, just a few minutes earlier, contained a full-size chocolate cream pie.
As for taste? We"ll let you be the judge. But after you try the Chocolate Banana "Ice Cream" (page 207) or Punched-Up Pina Colada (page 213), we doubt you"ll have any reservations about that.
MAKE A DIFFERENCE IN 20 MINUTES.
Check, Please!
On date night with your spouse, what"s more romantic than splitting a to-die-for dessert at the end of dinner? How about getting cozy with your honey-just 20 minutes of canoodling with your better half can burn about 30 calories. Make that a double and burn 60 ... and so on. We"ll leave the rest to you.
BAKED CHERRIES A LA MO-GURT.
It"s surprising how yummy and satisfying the simple combination of tart cherries and sweet vanilla yogurt can be. This warm dessert is extra satisfying on a cold winter"s night. It"s slightly reminiscent of cherry pie a la mode, yet saves you hours on the treadmill-always a plus!
Canola oil spray (propellant free) 1 can (14.5 ounces) red tart cherries in water, drained*
2 tablespoons whole grain oat flour 1 tablespoons light agave nectar 2 tablespoons fat-free, preferably fruit juice-sweetened vanilla yogurt Preheat the oven to 400F. Lightly mist two 3-diameter (-cup capacity) ramekins with the canola oil spray.
In a small mixing bowl, gently stir the cherries, flour, and agave until well combined, being careful not to crush the cherries (this would add excess liquid to the mixture). Divide the mixture evenly among the ramekins.
Bake for 17 to 19 minutes, or until the cherries resemble pie filling. Cool for 2 minutes, then top each with 1 tablespoon of the yogurt. Serve immediately.
Makes 2 servings Per serving: 147 calories, 3 g protein, 34 g carbohydrates (25 g sugar), < 1="" g="" fat,="" trace="" saturated="" fat,="" 0="" mg="" cholesterol,="" 3="" g="" fiber,="" 11="" mg="" sodium="" *be="" sure="" to="" check="" the="" label.="" avoid="" cherries="" that="" contain="" added="">
Biggest Loser Trainer Tip: Bob Harper It"s okay to indulge as long as you do it intelligently. Many items such as sorbet come in individual portions. So don"t be tempted to buy the entire pint, when a couple of bites is all you need. And remember to always write those calories down in your food journal and work them off when you go to the gym.
CHOCOLATE RASPBERRY DREAMERS.
I"ll admit that I had no idea what to call this dessert. The chocolate is lighter than a pudding but not as fluffy as a mousse and certainly didn"t resemble anything fudgy. But it is delicious and satisfying, especially given how few calories it has (not to mention the 10 grams of fiber). On those nights (and afternoons) when you dream about having a sweet, chocolatey snack, this one fits the bill!
1 cup all-natural fat-free cottage cheese 3 tablespoons 100% fruit raspberry spread 2 tablespoons cocoa powder 4 cups fresh raspberries 2 tablespoons natural 70% cocoa mini dark chocolate chunks To the jar of a blender, add the cottage cheese, fruit spread, and cocoa powder. Blend on high until smooth, turning off the blender intermittently to sc.r.a.pe down the sides. Transfer the mixture to a resealable plastic container and refrigerate for 1 hour, or until chilled.
Divide the raspberries evenly among 4 martini gla.s.ses or to-go cups with lids. Spoon one-quarter of the chocolate mixture (about cup) over each and top with tablespoon of chocolate chunks.
Makes 4 servings Per serving: 179 calories, 9 g protein, 31 g carbohydrates (17 g sugar), 3 g fat, 2 g saturated fat, 3 mg cholesterol, 10 g fiber, 216 mg sodium TAKE IT TO GO!.
This is a simple dessert for when you"re on the go. To keep the raspberries fresh, pack them separately in a resealable plastic bag and spoon the chocolate mixture into a resealable container. Of course, you"ll want to keep it all on ice or refrigerated until you"re ready to enjoy.
CHOCOLATE BANANA "ICE CREAM"
Be sure not to use overly ripe bananas when you make this dessert. While those are great for baked goods like banana breads and m.u.f.fins, it"s better to use slightly firm bananas for this recipe (and for smoothies). Also, note that the serving size may vary slightly depending on the size of the bananas you use. If you don"t have frozen bananas on hand, cut fresh ripe bananas into 1 pieces, place them in an airtight container, and freeze for at least 1 to 2 hours.
2 medium frozen bananas 1 scoop (17 grams) Biggest Loser All Natural Chocolate Deluxe Protein Supplement, or 50 calories" worth of another chocolate protein powder 1 tablespoon all-natural cocoa powder Remove the bananas from the freezer and cut into 1 pieces. Add the bananas, protein powder, and cocoa powder to the bowl of a food processor fitted with a chopping blade. Process until completely smooth, pausing if necessary to sc.r.a.pe down the sides of the bowl. Continue processing for 1 minute longer, or until it is aerated and fluffy (be careful not to overprocess, or it will begin to liquefy). Divide the ice cream evenly among 2 small dessert bowls. Serve immediately.
Makes 2 (heaping -cup) servings Per serving: 145 calories, 5 g protein, 35 g carbohydrates (22 g sugar), <1 g="" fat,="" trace="" saturated="" fat,="" 10="" mg="" cholesterol,="" 8="" g="" fiber,="" 28="" mg="" sodium="">