Pork Stir Fry with Garlic BroccoliMakes 4 servings
3 cups broccoli, cut into 1” pieces
3/4 cup fat-free reduced-sodium chicken broth
½ cup chopped scallions
2 tablespoons chopped garlic
2 tablespoons peeled chopped fresh ginger
2 teaspoon olive oil
1 cup chopped yellow onion
1 red bell pepper (halved, seeded and diced)
1 lb boneless pork tenderloin (cut into ½” x 2” strips)
1 tablespoon low-sodium soy sauce
1 tablespoon sesame seeds
Steam broccoli for about 2 minutes, till bright green but still firm. Rinse with cold water to stop cooking. Drain and set aside.
In a food processor, pulse the following until minced: ¼ cup chicken broth, scallions, garlic and ginger. Set aside.
Heat 1 teaspoon olive oil in large nonstick skillet over medium-high heat. Add onion and pepper. Sauté 5 minutes or until just tender. Transfer to bowl and cover with towel to retain heat.
Add 1 teaspoon olive oil to pan over medium-high heat. Add scallion mixture and sauté about 1 minute, stirring. Add pork strips and soy sauce, and sauté 4 minutes or until pork is nearly cooked.
Add remaining ½ cup chicken broth and bring to a boil. Add broccoli to skillet and stir until broccoli is cooked through, about 3 minutes. Add onion and pepper back to pan.
Garnish with sesame seeds.
Nutrition at a Glance
Per serving: 240 calories, 28 g protein, 12 g carbohydrates, 9 g fat (3 g saturated), 75 mg cholesterol, 4 g fiber, 290 mg sodium
Black Bean BurritosMakes 8 servings
1 tablespoon olive oil
1 ½ cups chopped yellow onion
1 green bell pepper, finely chopped
1 cup Muir Glen canned fire-roasted chopped tomatoes or 1 cup tomato sauce
1 tablespoon chopped garlic
1 bay leaf
1 teaspoon chili powder
1 teaspoon ground cumin
1 teaspoon chopped fresh oregano or ½ teaspoon dried
1 teaspoon salt and additional to taste
1 cup fat-free, low-sodium chicken or vegetable broth
3 cups cooked black beans or 2 (15-ounce) cans black beans, rinsed and drained
1 tablespoon balsamic vinegar
2 tablespoons chopped fresh cilantro
Ground black pepper to taste
1 teaspoon red chile flakes (optional)
8 La Tortilla Factory whole grain tortillas (7" diameter)
1 cup shredded low- or reduced-fat Cheddar cheese
1 cup tomato salsa
2 tablespoons chopped scallions
Add the olive oil to a 3-quart saucepan over medium heat.
Add the onion and bell pepper and cook for about 5 minutes, or until the vegetables are soft.
Add the tomatoes, garlic, bay leaf, chili powder, cumin, oregano, and 1 teaspoon salt, and simmer for about 3 minutes. Carefully add the broth and beans.
Bring to a boil, reduce the heat to low, and simmer for about 10 minutes, stirring regularly, until the mixture is thickened and most of the broth has evaporated.
Remove from the heat and discard the bay leaf.
Stir in the vinegar and cilantro. Season to taste with salt, black pepper, and chile flakes, if desired. Keep the bean mixture warm.
Transfer the tortillas one at a time to a nonstick skillet over low heat and heat them for several seconds on each side to soften and warm them. Transfer them to your work surface.
Sprinkle each warm tortilla with 2 tablespoons of the cheese. Top with ½ cup hot bean filling in the center of each tortilla.
Fold 2 sides of the tortilla in over the bean filling, then roll up the burrito from an unfolded edge.
Place 1 burrito, seam side down, on each of 8 plates. Top with salsa and scallions.
Alternatively, you can assemble fewer burritos and refrigerate extra bean mixture for assembly later.
The beans are also great for breakfast, served with scrambled eggs and salsa.
Nutrition at a Glance
Per serving: 200 calories, 15 g protein, 31 g carbohydrates (2 g sugars),
5 g fat (1 g saturated), 5 mg cholesterol, 14 g fiber, 450 mg sodium
Hot and Cold Brown Rice SaladMakes 1 serving
3/4 cup (4 ounces) grilled chicken, chilled and chopped
1/3 cup finely chopped broccoli florets
1/3 cup chopped red bell pepper
2 tablespoons chopped red onion
1 tablespoon light Italian salad dressing
1 tablespoon balsamic vinegar, or to taste
3/4 cup cooked short-grain brown rice
Salt, to taste
Ground black pepper, to taste
In a medium bowl, combine the chicken, broccoli, red pepper, onion, dressing, and 1 tablespoon vinegar. Toss to coat the ingredients with the dressing and set aside.
If the rice isn’t hot, place it in a small microwaveable bowl. Microwave on low power in 15-second intervals until hot.
Add the rice to the chicken mixture, and season with salt, pepper, and 1 tablespoon vinegar, if desired. Serve your salad immediately.
Nutrition at a Glance
Per serving: 368 calories, 34 g protein, 44 g carbohydrates, 5 g fat (less than 1 g saturated), 74 mg cholesterol, 5 g fiber, 211 mg sodium
Find more salad recipes, exercise and meal plans, tips from the cast and trainers and more at The Biggest Loser Club!
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Delicious Chicken SaladMakes 4 (2-wrap) servings
1 can (8 ounces) bamboo shoots, drained and minced
1 can (8 ounces) water chestnuts, drained and minced
3 tablespoons sherry
2 tablespoons hoisin sauce
1 tablespoon unsalted freshly ground peanut butter or reduced-fat peanut butter
2 teaspoons low-sodium soy sauce
2 teaspoons hot-pepper sauce
2 packets (.035 ounce each) sugar substitute (such as Splenda)
1 tablespoon minced garlic
1 cup minced onion
1/2 pound ground chicken breast
2 teaspoons minced fresh ginger
1/4 teaspoon salt
1 teaspoon toasted sesame oil
8 small leaves butter lettuce
1 whole green onion, chopped
1 small cucumber, seeded and sliced into 1" strips
In a medium bowl, combine the bamboo shoots, water chestnuts, sherry, hoisin sauce, peanut butter, soy sauce, hot-pepper sauce, and sugar substitute. Mix well. Set aside.
Mist a large, nonstick skillet with olive oil spray and set over medium heat. Add the garlic and cook for 2 minutes, or until fragrant. Add the onion. Cook, stirring occasionally, for 3 to 4 minutes, or until tender and just starting to brown. Increase the heat to medium-high. Add the chicken, ginger, and salt. Cook, breaking the chicken into small chunks, for 3 to 4 minutes, or until no longer pink. Add the reserved bamboo shoot mixture. Cook for 2 minutes, or until hot. Stir in the sesame oil. Remove the pan from the heat. Spoon the chicken mixture, evenly divided, into the lettuce leaves. Set on a serving dish. Top with green onion and cucumber. Serve immediately.
Nutrition at a Glance
Per serving: 191 calories, 16 g protein, 22 g carbohydrates, 4 g fat (less than 1 g saturated), 33 mg cholesterol, 5 g fiber, 637 mg sodium
