"The Biggest Loser" Lunch Recipes

Ok, I am quoting this site again. But, it is relevant. And, I like "one-click knowledge". I find useful tidbits  here and there all the time.  However, finding them again is another matter entirely. Hence, this blog. It is like my "nutrition binder", to which I can refer at any time. Because it isn't an actual paper binder on my shelf, you can reference it, too. :)

Ok, some lunch ideas. I haven't, as of yet, tried these. So, no guarantees as to their yumminess. I will report on each as I make it.

Sweet Pepper-Chicken Sandwich

Season 7's Estella Hays and I invented this recipe one day at the Ranch when we were bored with a plain chicken sandwich. The addition of bell peppers gives this sandwich added flavor, and the sprouted grain bread lends it a great texture.

Ingredients
1 tablespoon yellow or spicy mustard
2 slices Trader Joe's or other brand sproutedwhole grain bread, toasted
1 large leaf romaine lettuce
3 ounces lean, low-sodium sliced chicken breast
1/2 roasted red bell pepper, cut in strips
1/4 cup shredded reduced-fat Mexican four-cheese blend

Directions
Spread the mustard on 1 piece of toast. top with the lettuce, chicken and bell pepper, ending with the cheese.
Place the half sandwich under a broiler or in a toaster overn for 20 to 30 seconds, until the cheese melts. top with the second piece of toast. Cut in half. Serve immediately.

Makes 1 sandwich.

Per serving: 310 calories, 31 g protein, 30 g carbohydrates (3 g sugars), 7 g fat (3 g saturated), 65 mg cholesterol, 6 g fiber, 1,380 mg sodium

Black-Eyed Peas with Mushrooms

This flavorful vegetarian dish is high in protein, fiber, and flavor. It was inspired by my favorite Indian restaurant near my home in California. Feel free to substitute your favorite beans (or even lentils!). It is delicious when served with brown rice.

Ingredients
3 tablespoons olive oil
1 cup chopped onion
1 tablespoon chopped garlic
1 1/2 cups (14 1/2-ounce can) diced fire-roasted tomatoes (see note)
1 teaspoon curry powder
1 teaspoon ground cumin
1/2 teaspoon ground tumeric
1/2 teaspoon red chile flakes (optional)
1 1/2 cups cooked black-eyed peas, lentils, or beans (black, red, white or pinto); or 1 (16-ounce) can cooked beans, rinsed and drained
3 cups sliced mushrooms (brown, white, cremini or shiitake)
1/4 cup roughly chopped cilantro
salt-free seasoning
ground black pepper

Directions
In a large nonstick skillet, heat 1 tablespoon of the oil over medium-high heat. Add the onion and cook for 5 minutes, until softened but not browned. Add the garlic and cook for 1 minute longer, but do not brown the garlic.

Add the tomatoes, coriander, curry, cumin, tumeric and chile flakes (if desired) and simmer for 5 minutes. Add the beans and simmer for 5 minutes longer. Transfter to a 3- or 4-quart saucepan and keep warm.

In a clean skillet, add the remaining 2 tablespoons oil and heat over medium-high heat. Add the mushrooms and cook for about 4 minutes, until the mushrooms are just cooked and have lost their water. Add the mushrooms to the bean mixture and stir in the cilantro. Season to taste with salt-free seasoning and black pepper.

(Note: You can replace 1 12 cups fire-raosted tomatoes with 1 1/2 cups chopped, seeded fresh tomatoes or 1 1/2 cups tomato sauce.)

Makes 4 (1-cup) servings

Per serving: 200 calories, 10 g protein, 31 g carbohydrates (9 g sugars), 5 g fat (< 1 g saturated), 0 mg cholesterol, 8 g fiber, 240 mg sodium

Avocado and Apple Chicken Salad

This recipe was inspired by my friend Chef Roberto Santibanez. I love the richness of the avocado combined with the sweet crispness of apples in this delicious, filling salad. It's perfect for lunch.

Ingredients
2 cups (about 12 ounces) cooked chicken or turkey breast, cut into 1-inch pieces
1 cup diced sweet red apple
1/2 cup thinly sliced celery
1/4 cup lightly toasted pecans, coarsely chopped
1/2 cup roughly chooped flat leaf (Italian) parsley
1/2 cup chopped red onion
1 1/2 tablespoons chopped mint (about 10 leaves)
1 1/2 tablespoons chopped jalapeno pepper(optional)
1/2 teaspoon salt
2 tablespoons lemon juice
1 teaspoon olive oil
1 fully ripened avocado, halved, pitted, peeled, and diced
4 cups mixed baby salad greens

Directions
In a large bowl, combine the chicken, apple, celery, pecans, parsley, onion, mint, jalapeno pepper (if desired), salt lemon juice, and oil; stir. Add the avocado; toss gently until all the ingredients are combined, leaving some diecd avocado visible while mashing some. Serve over the mixed greens.

Makes 4 servings

Per serving: 200 calories, 17 g protein, 14 g carbohydrates (5 g sugars), 12 g fat (1 g saturated), 30 mg cholesterol, 4 g fiber, 340 mg sodium

Tortilla-Free Burrito

This high-protein dish is a staple in Season 4contestant Nicole Michalik's kitchen. "I try not to eat carbs after 5:00 p.m., so I make this for dinner. It's perfect with salsa and guacamole. I don't even miss the tortilla," she says. This recipe makes about 8 cups so it's easy to freeze some for later.

Ingredients
1 1/4 pounds lean ground turkey
1 medium yellow onion, chopped
1 cup diced yellow, red, or green bell pepper(about 1 medium pepper)
1 tablespoon chili powder
1 teaspoon ground cumin
1 teaspoon ground mustard
1 teaspoon oregano
Red chile flakes (optional)
1 1/2 cups cooked black or kidney beans, or 1 (15-ounce) can, rinsed and drained
1 (10-ounce) package frozen spinach, thawed, or 10 cups fresh baby spinach
Cilantro

Directions
Coat a large nonstick skillet or Dutch oven with cooking spray. Add the turkey, onion, and bell pepper and simmer for about 5 minutes, until just cooked through.
Add the chili powder, cumin, mustard, oregano, and chile flakes, if desired. Stir well. Add the beans and spinach and cook just until heated through. Season to taste. Garnish with cilantro.

Makes 8 (1 cup) servings

Per serving: 140 calories, 21 g protein, 12 g carbohydrates (1 g sugars), 2 g fat (0 g saturated), 30 mg cholesterol, 5 g fiber, 105 mg sodium