Spoon the egg mixture into a bowl. Top it with the steak and pepper mixture. Serve immediately with the ketchup, if desired.
Makes 1 serving Per serving: 161 calories, 31 g protein, 6 g carbohydrates (4 g sugar), 3 g fat, 1 g saturated fat, 38 mg cholesterol, 1 g fiber, 294 mg sodium OPEN-FACE GOURMET ITALIAN BREAKFAST SANDWICH.
We all know that going to the drive-thru is not an option for breakfast, but that doesn"t mean you can"t enjoy a delicious breakfast sandwich. If you choose wisely, it can be an extremely sensible breakfast choice. In previous books, I"ve written recipes for the traditional egg, sausage, and cheese breakfast sandwich. To change things up, I"m taking you on a bit more of a gourmet ride with another of my favorite breakfast sandwiches that starts out your day with a healthy dose of greens.
Olive oil spray (propellant free) 2 large egg whites all-natural, low-fat whole grain English m.u.f.fin (I used Rudi"s Organic Bakery Whole Grain Wheat English m.u.f.fins) 1 slice (about 23 ounce) reduced-fat provolone cheese 1 slice (about ounce) nitrite-free turkey salami (I used Applegate Uncured Turkey Salami) cup arugula Lightly mist a 3- or 4-diameter microwave-safe bowl or ramekin with the olive oil spray. Add the egg whites. Microwave them for 30 seconds, then continue microwaving them in 15-second intervals until they are just set (do not stir them).
Meanwhile, toast the English m.u.f.fin in a toaster or under the broiler.
a.s.semble the sandwich by placing the English m.u.f.fin, cut side up, on a plate. Top it, in order, with the cheese, eggs, salami, and arugula. Serve immediately.
Makes 1 sandwich Per sandwich: 166 calories, 17 g protein, 13 g carbohydrates (2 g sugar), 5 g fat, 2 g saturated fat, 20 mg cholesterol, 2 g fiber, 487 mg sodium
Johnny Forger SEASON 12 Your past? Forget about it! It"s over. This is a new lifestyle. Remember that every day. This is a great way to live-to be healthy and happy. Focus on those thoughts and be patient. It"s all going to happen.
MARGHERITA BREAKFAST PIZZA.
Many, many years ago, I figured out that you can crisp a flour tortilla to make an excellent thin pizza crust. In the years following my TV appearances demonstrating this, I noticed a ton of other chefs doing this as well. Yet 10-plus years ago, everyone was making English m.u.f.fin pizzas-those were the common fallback. Here I"ve "returned to the old days" with a breakfast version of one of the most traditional pizzas ever.
1 all-natural, low-fat whole grain English m.u.f.fin (I used Rudi"s Organic Bakery Whole Grain Wheat English m.u.f.fins), split in half 1 ounce ( cup) finely shredded almond mozzarella cheese (I used Lisanatti)*
4 medium basil leaves 2 grape tomatoes, quartered, or more to taste Olive oil spray (propellant free) Preheat the oven to 450F.
Place the m.u.f.fin halves, cut side up, on a small baking sheet. Sprinkle the cheese evenly over both m.u.f.fin halves. Top the cheese with 2 basil leaves per m.u.f.fin half, and place the tomatoes on top of the basil. Lightly mist each with the olive oil spray.
Bake for 5 to 7 minutes, until the cheese is melted and the m.u.f.fin is lightly toasted. Serve immediately.
Makes 1 serving Per serving: 189 calories, 12 g protein, 28 g carbohydrates (3 g sugar), 3 g fat, trace saturated fat, 0 mg cholesterol, 4 g fiber, 422 mg sodium *When shredding lower-fat cheeses, it"s always better to shred them finely. Not only does it take less cheese to cover more surface area, it melts better. That said, Lisanatti just introduced preshredded cheese. If you can find it preshredded, go for it-and don"t worry that it"s not superfine. The finished dish will still be delish!
BUFF BLUEBERRY QUINOA.
Quinoa, p.r.o.nounced "keen-wah," is an ancient grain that has become more and more popular in recent years because of its great nutritional value. Though it"s often used in savory dishes, it also makes a great base for breakfast dishes. If you haven"t tried it yet, now"s the time!
1 cup frozen blueberries, thawed 1 teaspoon honey, or more to taste 34 cup cooked quinoa, reheated if necessary (see Basic Quinoa on page xxiii for cooking instructions) tablespoon chopped dry roasted almonds Place the blueberries in a medium gla.s.s or plastic mixing bowl. Use a potato masher or a pastry blender to thoroughly mash the blueberries and release most of their juice.
Add the honey and quinoa and stir until combined.
Transfer to a serving bowl and top with the almonds. Serve immediately.
Makes 1 serving (scant cup) Per serving: 277 calories, 8 g protein, 53 g carbohydrates (18 g sugar), 5 g fat, trace saturated fat, 0 mg cholesterol, 8 g fiber, 10 mg sodium
Bonnie Griffin SEASON 12 One morning I was in a rush to work out, so I grabbed a piece of whole wheat bread and toasted it. I topped it with two slices of cooked turkey bacon and sprinkled on a little low-fat Cheddar cheese. It turned out to be a quick, tasty breakfast!
CHOCOLATE POMEGRANATE PROTEIN OATMEAL.
If you aren"t familiar with pomegranate powder or cacao powder, they are raw superfood powders. They add powerful nutrients and antioxidants to dishes without adding a lot of calories. If you can"t find them in stores, you can order them online from Navitas Naturals. This company"s powders are certified organic, kosher, vegan, and raw. True, they"re a little expensive, but if you plan to add them to oatmeal, smoothies, and even baked goods, you"ll likely find them to be a great investment.
cup old-fashioned oats scoop (8.5 grams) Biggest Loser All Natural Chocolate Deluxe Protein Supplement (or 25 calories" worth of other chocolate protein powder) 1 teaspoons pomegranate powder (I used Navitas Naturals Pomegranate Powder) 1 teaspoon cacao or cocoa powder 1 teaspoon light agave nectar, or to taste In a small saucepan, bring 1 cup water to a rolling boil over high heat. Add the oats and reduce the heat to medium. Cook for 5 to 7 minutes, or until most of the liquid is evaporated. Remove the pan from the heat and cover for 2 to 3 minutes.
Stir in the protein powder, pomegranate powder, cacao, and agave until well combined. Serve immediately.
Makes 1 serving Per serving: 222 calories, 10 g protein, 41 g carbohydrates (8 g sugar), 3 g fat, trace saturated fat, 10 mg cholesterol, 8 g fiber, 37 mg sodium
MAKE A DIFFERENCE IN 20 MINUTES.
Weight Loss"s Best Friend On a cold or rainy morning, no one feels like taking the family dog for a walk. But the next time your kids and spouse race to say "Not it!" you"ll know that just 20 minutes of moderate walking with Fido can buy you 91 calories" worth of breakfast. Not a bad deal for you or your pooch.
GREENS ON-THE-GO JUICE.
"Green" drinks have become quite a trend in recent years. And they can be a great way to get veggies in your diet in a simple, convenient way. This recipe makes a big batch of green juice that you can drink over a few days. I suggest you make it in your blender and don"t strain it, to get the maximum benefit. If, however, the pulp bothers you, you can use a rubber spatula to push it through a strainer or you can prepare it in a juicer. Note that straining results in a juice with less fiber, and a juicer removes most, if not all, of the fiber, according to Biggest Loser medical expert Dr. Dansinger.
1 small cuc.u.mber, cut into large cubes 3 cups 100% pink grapefruit juice, not from concentrate 1 bag (5 ounces) fresh spinach leaves 8 stalks celery, trimmed and broken into 4 pieces 4 cups parsley leaves (it"s okay if a bit of stem remains) To the jar of a blender, add the cuc.u.mber along with cup of the grapefruit juice. Blend on high speed until smooth. Continuing adding enough spinach, celery, and parsley so that the blender is no more than three-fourths full. Blend on high speed until smooth, stopping the blender intermittently to sc.r.a.pe the sides and press the ingredients into the center if necessary. Continue adding and blending until no veggies remain. (Add some of the remaining grapefruit juice at this stage, only if necessary to help the blending process.) Strain the juice, if desired. Stir in the remaining grapefruit juice.
Divide the juice among 4 gla.s.ses (no smaller than 12 ounces) or resealable drinking cups. Serve immediately or refrigerate for up to 2 days.
Makes 4 servings Per serving: 154 calories, 4 g protein, 36 g carbohydrates (24 g sugar), <1 g="" fat,="" trace="" saturated="" fat,="" 0="" mg="" cholesterol,="" 7="" g="" fiber,="" 226="" mg="" sodium="" take="" it="" to="">
There are plenty of earth-conscious and fun water bottles available these days, many of which have built-in straws for sipping. Pour this juice into your favorite reusable bottle and bring it along on your morning commute to sip in style!
BITTERSWEET CHOCOLATE STRAWBERRY PARFAIT.
Anyone who has talked to me for more than 5 minutes knows that I"m the biggest chocoholic ever! I was inspired to create this dish when a number of yogurt companies came out with chocolate-flavored yogurts that looked tempting but contained a lot of sugar, fat, or chemicals. So I took matters into my own kitchen and simply added cocoa powder to vanilla yogurt. If you love dense, bittersweet chocolate as much as I do, you"ll love this parfait. If you"re not such a chocoholic, you might want to add the cocoa powder a tablespoon at a time.
Each tablespoon of cocoa powder contains only 10 calories but packs 2 grams of fiber. So, in this case, the more chocolate the merrier!
3 tablespoons unsweetened cocoa powder 6 ounces fat-free, preferably fruit juice-sweetened vanilla yogurt 1 cup coa.r.s.ely chopped strawberries, preferably fresh 2 tablespoons whole grain, crunchy, high-fiber, low-sugar cereal (I used Kashi 7 Whole Grain Nuggets) In a small mixing bowl, stir the cocoa powder into the yogurt until well combined. Spoon half of the mixture into a 16-ounce parfait gla.s.s or to-go cup. Top with half of the strawberries, then 1 tablespoon of the cereal. Repeat the layering with the remaining ingredients. Serve immediately or cover and refrigerate for up to 1 day until ready to enjoy.
Makes 1 serving Per serving: 256 calories, 15 g protein, 54 g carbohydrates (25 g sugar), 2 g fat, trace saturated fat, 0 mg cholesterol, 11 g fiber, 157 mg sodium TAKE IT TO GO!.
Layer this yummy parfait in a resealable plastic container up to a day in advance. Just be sure to keep it refrigerated until you"re ready to enjoy it. You can even pop it into your kid"s lunch box with an ice pack for a healthy snack or lunchtime treat!
4.
Apps and Snacks, p.r.o.nto Snacks and starters have gotten a bad rap in the world of weight loss. But the truth is, healthy nibbles can go a long way toward helping you reach your weight-loss goals.
Let"s look at appetizers. At first glance, they seem like just another course of calories. And at many restaurants, they are. The appetizer menus of many popular chain restaurants are laden with calorie bombs like chicken tenders, egg rolls, and the ever-popular potato skins. These (mostly deep-fried) "starters" can begin your dinner with an entire meal"s worth of calories (or more!).
But in the time it takes you to wait for your appetizer order at a restaurant, you can whip up a batch of Pork Notsticker Lettuce Wraps (page 91), Sweet Potato No-Skins (page 94), or Sooo Not Chicken Nuggets (page 107). Each of these apps will help you (and your tastebuds) feel satisfied by the time you get to the end of your meal. Remember, weight loss is not about deprivation-it"s about healthy choices.
Snacking is a major weapon in your weight-loss a.r.s.enal. Healthy, well-planned snacks keep your blood sugar stable, prevent you from grazing on high-calorie junk food, and give you the energy you need to get in a killer workout.
Season 6"s Ed Brantley advises keeping portable snacks on hand at all times. "I keep fresh, cut-up fruit in resealable bags for ready-to-go snacks, along with hard-boiled eggs and containers of yogurt. These are great, powerful foods that can get you through the morning."
On The Biggest Loser plan, you should aim to eat your snacks mid-morning and mid-afternoon-two times when hunger always seems to strike. Preplanning your snacks and keeping them handy in the fridge, or brown-bagging them to work, will help you stay on track.
Season 11"s Kaylee Kinikini admits that late-night snacking used to be a problem for her. Now, she says, "I stay away from the kitchen late at night. My advice is to just go to bed or distract yourself, read a book or something, because it"s not worth it. You"ll get into trouble!"
Of course, a simple piece of fruit or some veggies with a little protein (apple slices and peanut b.u.t.ter, carrot sticks and hummus) make an easy snack anytime. But if you"re getting a little bored with your tried-and-true healthy snacks, Chef Devin"s quick and easy recipes are sure to satisfy.
Antone Davis SEASON 12 Keep several grilled skinless chicken b.r.e.a.s.t.s in the fridge, and slice or dice and divide them up into 2-, 3-, or 4-ounce portions for a snack, a salad topper, or a meal. Once you"ve got your lean protein cooked and saved in portion sizes, it"s so easy to throw together a healthy snack.
CRAB-STUFFED BELL PEPPERS.
Bob, Dolvett, and Anna are always making sure that contestants get plenty of protein and vegetables in their diets and stay away from empty carbs. This recipe is an excellent example of a power snack. The crab provides protein as well as much-needed omega 3 fatty acids. This filling comes together in minutes. Then simply spread it on the bell pepper halves and crunch away! Be sure to use real crab, not the imitation stuff.
3 tablespoons very finely chopped sweet onion 3 tablespoons very finely chopped celery 2 tablespoons all-natural light sandwich spread (I used Spectrum Naturals Light Canola Mayo) 2 teaspoons all-natural prepared horseradish teaspoon salt-free Cajun or creole seasoning (I used The Spice Hunter Salt Free Cajun Creole Seasoning Blend) 8 ounces jumbo lump crabmeat, drained if necessary 2 small green bell peppers, cut in half and seeded In a medium gla.s.s or plastic mixing bowl, mix the onion, celery, sandwich spread, horseradish, and seasoning. Gently stir in the crab until just combined, being careful not to break it too much.
Place 2 pepper halves on each of 2 serving plates. Spoon a quarter of the crab into each half. Serve immediately.
Makes 2 servings Per serving: 155 calories, 24 g protein, 6 g carbohydrates (3 g sugar), 4 g fat, 1 g saturated fat, 147 mg cholesterol, 2 g fiber, 470 mg sodium