Peppered Chopped Steak

*Again, I forgot to take a picture- we had company. This one may sound strange to you but trust me, it was really good and it won over the hubby!*

Ingredients:

1 lb lean ground beef
1/4 c coked brwn rice
6 Tb minced parsley
1/2 t salt
4 t pepper
olive oil spray
2 c thinly sliced sweet onions
1 1/3 c 100% grape juice
1/4 c balsamic vinegar

Ina large bowl, mix the beef, rice, 5 Tb parsley, and the salt. Divide the mixture into 4 equal portions and form into patties. Season the patties evenly with pepper.

Place a skillet over high heat. When hot mist with olive oil spray, and add the patties cook for 2-4 mins per side. Transfer the steaks to a platter and cover to keep warm.

Respray the pan and add the onions and cook for about 5 mins, or until soft. Add the grape juice, and vinegar and return to high heat. Boil for 9-11 mins or until the liquid is reduced by 1/2 cup. Place the steaks on plates and top with onions and sauce. Sprinkle with remaining 1 Tb parsley.

Makes 4 servings
Per serving: 271 calories, 24g protein, 32g carb, 5g fat, 60mg cholesterol, 3g fiber, and 372mg sodium
Recipe courtesy of Biggest Loser Family Cookbook

Mandarin Orange Chicken

*Unfortunately I forgot to take a picture of this meal but it was really good.*

Ingredients:

3 Tb frzn orange juice concentrate
3 Tb low sodium soy sauce
1 Tb minced garlic
1 Tb hot sesame oil
1 t chili garlic sauce, or chili paste
3/4 c canned unswt mandarin oranges and their juice
6 (4 oz) boneless skinless chkn breasts

In a large plastic bag combine the juice concentrate, soy sauce, garlic, oil, and chili paste. Gently stir in the oranges and their juice. Add the chicken, seal the bag and marinate at least 6hrs or overnight.

Preheat the oven to 400 F. Transfer the chicken to an 11 x 7 casserole dish and pour the remaining marinade over the top. Cover with foil, and bake for 25-30 mins.

(I served this chicken and sauce over some brwon rice and it was really good, tastes just like chinese takeout except it's healthier!!)

Makes 6 servings
per serving: 83 calories, 27g protein, 7g carb, 4g fat, 66mg cholesterol, 282 mg sodium
Recipe courtesy of Biggest Loser Family Cookbook

"Stuffed Cabbage" Strata

I recently bought a Biggest Loser Family cookbook, I love the regular one so much so I was excited to try some of these new recipes out. This Family cookbook claims to have "budget friendly meals your whole family will love" which sold me because let's face it kids have a hard time eating good food. (At least my son does anyway) Moving on, this is the first recipe I have tried and I loved it, and my kids ate all of theirs!

Ingredients:

olive oil spray

8 slices center cut bacon, cut into 2" pieces

1 1/4 c minced onion (I always use sweet onions)

1 c uncooked instant brwn rice

6 c shredded grn cabbage

1 1/2 lbs extra lean grnd chkn

1/2 t salt

1/4 t blk pepper

2- 8oz cans no salt added tomato sauce

3/4 c water

Preheat oven to 400. Lightly spray an 8 x 8 baking dish with the olive oil spray. Line a dinner plate with a paper towel.

Place a large nonstick skillet over med-high heat. Add the bacon and cook for 4-6 mins per side. Transfer the bacon to the lined plate. Discard all but 1 Tb of the bacon fat. (I didn't have to discard any, this bacon has pretty much no grease.)

Add the onions, and rice to the skillet and place over med heat. Cook until the onions are tender and the rice is just starting to brown, 3-5 mins.

Spread 3 c of the cabbage in an even layer on the bottom of the baking dish, top with the rice mixture forming an even layer.

Add the chkn, salt and pepper to the skillet and place over med-high heat. Cook the chkn breaking it up into chunks. Cook till no longer pink, 3-5 mins. Transfer the chkn to the baking dish forming another even layer. Spread the remaining 3 c of cabbage over the chkn.

Discard any liquid from the skillet and add the tomato sauce and water. Turn the heat to high and bring to a boil. With a ladle carefully spoon the sauce over the casserole, being sure the dish doesn't overflow. Lay the bacon pieces on top. Cover the dish with foil and bake for 45 mins. Uncover and bake 10 mins longer, or until the strata is heated through. Let stand 5 mins to set. Cut into 6 equal pieces and serve with hot sauce on side if desired.

Makes 6 servings
Per Serving: 271 calories, 32g protein, 25g carb, 5g fat, 75mg cholesterol, 5g fiber, 462mg sodium

Competitors Curry Chicken

My very favorite recipe out of The original Biggest Loser cookbook!

Ingredients:

3/4 lb boneless skinless chkn breasts, trimmed and cut into 1" cubes

salt, to taste

blk pepper, to taste

2 t olive oil

1/4 c chopped onion

1/4 c chopped celery

2 cloves garlic, minced

2 Tb flour

1 c low sodium chkn broth

1/2 c canned diced tomatoes (I actually use stewed italian tomatoes, I like the flavor better)

1/2 t worcestshire sauce

1/2 to 1 t curry powder

1/8 t cayenne

1/4 c chopped cilantro

Season chkn with salt and pepper. Add a teaspoon of olive oil to a hot skillet. Scatter the chkn pieces and cook stirring frequently for 3 to 5 mins or until browned. Cook lowering the heat slightly for 2-4 mins or until no longer pnk. Transfer chkn to a plate and set aside.

Reduce the heat to medium, add remaining 1 t olive oil to the pan. Add onion, celery, and garlic. Cook for about 5 mins, or until just starting to brown. Stir n the flour until well combined. Add the broth. Cook, stirring constantly, for 4 to 5 mins until thickened. Stir in the tomatoes, worcestshire sauce, 1/2 t curry, cayenne, and the reserved chkn. Simmer for 2 to 3 mins for flavors to blend. Taste and add up to 1/2 t more curry if desired. Turn off heat and stir in cilantro. Serve alone or over brwn rice.

Makes 3 servings
Per Serving: 191 calories, 28g protein, 6g carb, 5g fat, 67mg cholesterol, 1g fiber, 308mg sodium.

Breakfast Blaster Shake

I wanted to share this protein shake recipe. I sort of took one I found and then my experience watching them make the shakes at LA Fitness and combined it to make my own. I have this every morning for breakfast, mainly because in the morning I'm not super hungry but need to jumpstart my metabolism, not eating is a big No No!

Ingredients:

8 oz fat free milk or soymilk
1/4 c frzn blueberries (or other berry you'd prefer)
1/2 banana
1 scoop protein powder (I use EAS or muscle milk vanilla)
1 Tb peanut butter (if desired)
ice

Put all the ingredients into your blender and liquefy! MMMM good.

Moms New Beef Stew

I can't believe I forgot to take a picture of it the other night! So sadly I have no picture for you but I make this stew every winter! I LOVE it, it's from the Biggest Loser cookbook and super easy.
p.s. I made chicken pepian the other night, super yummy!you must try it. I like food that seems mexican to me to have some spice though so I think next time I make it I'll add an extra jalapeno or 2. :)

Ingredients:

1 Tb flour
1/8 t garlic powder
1/8 t salt, plus more to taste
pinch of ground blk pepper
1 lb top round steak cut into cubes, or stew meat
2 t exra virgin olive oil
8 oz button muchrooms, each halved
1 onion, cut into bite size pieces
1 Tb minced garlic
1 t dried thyme
2 cans (14 oz each) low sodium fat free beef broth
2 lg carrots, peeled and cut
1 lb sweet potatoes, peeled and cut into 1" cubes

In a plastic bag combine the flour, garlic pwdr, salt, and pepper. Ad the beef and shake the bag until the cubes are coated. Refrigerate for at least 15 mins.

Set a large nonstick soup pot over med heat unti its hot, add the oil and the reserved beef cubes. Cook for about a minuteper side until browned. Reduce the heat to medium. Add the mushrooms, onion, garlic, and thyme. Cook stirring occasionally with a wooden spoon for about 10 mins, or until the onion is tender.

Add the broth and carrots. Increase heat to high. When the broth comes to a boil, reduce the heat to low so the mixture simmers gently. Cover and cook for 45 mins.

Add the potatoes. Cook for 45 mins or until the beef is fork tender. Season with additional salt and pepper if desired and serve immediately.

Makes 4 servings.

Per serving: 275 calories, 31g protein, 29g carb, 6g fat, 50mg cholesterol, 6g fiber, 583 mg sodium.

Chicken Pepian

I have not yet made this but I'm gonna guarantee I'll be making it tomorrow night! This looks so darn yummy! Right up my alley.
Cook time: 30 mins
Serves: 4

Ingredients
1 pound fresh tomatillos
1 large poblano pepper (about 2 1/2 to 3 ounces), seeded and cut into 4 pieces
2 tablespoons olive oil
1/2 cup raw unsalted pumpkin seeds
5 peppercorns
2 whole allspice
1/2 teaspoon whole cumin seed
1 medium onion, chopped
4 cloves garlic, minced
1 cup chopped fresh cilantro leaves, plus 1/4 cup for garnish
1 cup low-sodium chicken broth
1 medium (2-inch) jalapeno pepper, seeded and roughly chopped
1/2 teaspoon salt
4 (6-ounce) boneless skinless chicken breast halves, pounded to 1/2-inch thickness
Lime wedges
Directions
Preheat the broiler. Remove papery outer layer from tomatillos then rinse them in warm water to remove some of their natural stickiness. Pat dry, then cut into quarters. Toss tomatillos and poblano with 2 teaspoons of the oil, place on a baking sheet and broil until charred, about 10 minutes.


Heat a large saute pan over medium heat. Add pumpkin seeds, peppercorns, allspice, and cumin and toast until pumpkin seeds are fragrant, 3 to 4 minutes. Transfer to a plate.


In same saute pan, heat 2 teaspoons oil over medium heat. Add onions and cook until soft and translucent, about 5 minutes, add the garlic and cook for 1 minute more.


Place tomatillos, poblano, onions and garlic, cilantro, chicken broth, jalapeno, toasted seeds and spices and salt in a blender and blend on high until totally smooth, about 30 seconds.


Heat the remaining 2 teaspoons olive oil in skillet and cook the chicken until browned on both sides and nearly cooked through, about 5 minutes per side. Add pepian sauce to skillet, covering chicken pieces. Bring to a simmer and cook an additional 3 to 5 minutes, until chicken is cooked through. Serve chicken topped with sauce and garnished with cilantro and lime wedges.

Per Serving
(1 serving equals 1 chicken breast and 2/3 cup sauce)

Calories 440; Total Fat 23 g; (Sat Fat 4 g, Mono Fat 6.5 g, Poly Fat 2.5 g) ; Protein 43 g; Carb 15 g; Fiber 4 g; Cholesterol 95 mg; Sodium 400 mg


Recipe courtesy of Ellie Kreiger