The Biggest Loser Cookbook Part 11

Feta cheese & lentil salad

Lentils fill you up without being heavy in calories, so they make a perfect Biggest Loser lunch. This salad could be taken to work in a lunchbox and served cold.

CALORIES PER PORTION 500 kCals serves 2 112 tablespoons olive oil juice of half a lemon 1 x 200 g (7 oz) block of feta cheese 100 g (312 oz) small green lentils (or puy lentils) 1 garlic clove, halved 1 small red onion, finely chopped 1 bay leaf a sprig of fresh mint salt and freshly ground black pepper serve with: strongly flavoured salad leaves, such as baby spinach, watercress or rocket Put 1 tablespoon of olive oil and the lemon juice in a bowl. Rinse the feta cheese, pat dry, break it up into small chunks and add it to the bowl. Carefully turn the cheese around in the oil and lemon juice, and then cover the bowl and set aside until needed.

Pick over the lentils, checking for any grains or small stones. Rinse them under running water and put them in a saucepan of fresh water; add the garlic, red onion and bay leaf. Set aside a few small mint leaves, and add the remaining sprig to the saucepan. Bring to the boil and skim off any froth that forms. Reduce the heat to a simmer and cook the lentils until they are soft; how long this takes depends on the age of the lentils, but it should not be more than 30 minutes.

Drain the cooked lentils and remove the pieces of garlic, the bay leaf and what is left of the mint sprig. Put the lentils in a bowl, add the remaining olive oil and mix together well. Check the seasoning, and carefully stir in the marinated feta and any marinade left in the bowl.

Put some salad leaves on each plate, then divide the lentil mixture between them. Top the lentils with the reserved mint leaves and serve immediately while the lentils are still warm.

B.

Have half a standard wholemeal pitta bread, warmed, as well (this adds 75 calories)

C.

Have half a wholemeal roll with 1 teaspoon low-fat spread as well (this adds 140 calories). In addition you could also increase the quant.i.ty of feta used in the recipe to 300 g (10 oz) for 2 servings (this adds 265 calories)

D.

Add the same as for C, but have the entire wholemeal roll (this adds 405 calories)

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Grilled goats' cheese on a bed of rocket

The creaminess of the goats' cheese, the peppery taste of rocket and the fruitiness of the vinegar make a winning combination.

CALORIES PER PORTION 430 kCals serves 2 1 slice from a log of goats' cheese, about 1.5 cm (34 inch) thick 1 wholemeal roll 2 teaspoons olive oil 1 pack of rocket leaves 4 cherry tomatoes, chopped 1 teaspoon balsamic vinegar salt and freshly ground black pepper Preheat the grill to high. Carefully slice the goats' cheese in two horizontally - using a clean, wet knife will make this easier. Cut a sliver off the top of the wholemeal roll (so that the top half will stand up as well as the bottom half), and halve the roll horizontally. Put a piece of kitchen foil on the grill and place both halves of roll on it, cut side up. Top each roll with a slice of cheese.

Put the olive oil in a little dish and then brush the top of the goats' cheese with some of it. Grill the rolls under the hot grill.

Meanwhile, divide the rocket between 2 plates. Scatter the cherry tomatoes over the leaves, drizzle with the balsamic vinegar and whatever oil remains in the little dish. By now the goats' cheese should be browning and bubbling.

Remove the grill pan from the heat and carefully put one of the grilled goats' cheese rolls on top of the rocket on the first plate. Repeat with the other, season with salt and plenty of black pepper, and serve immediately.

B.

Add a little more dressing: use 2 teaspoons olive oil on each roll, and a little more balsamic vinegar (this adds 50 calories)

C.

Have a thicker slice of goats' cheese, roughly 2 cm (just under 1 inch), divided between the 2 servings (this adds 160 calories)

D.

Use 2 teaspoons olive oil and a thicker slice of cheese, as for C, divided between the 2 servings (this adds 210 calories)

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Greek summer salad

Some people find raw green pepper indigestible, so you can subst.i.tute a red or yellow pepper if you wish, or leave it out completely and add an extra tomato.

CALORIES PER PORTION 425 kCals serves 2 4 ripe tomatoes, chopped 1 large green pepper, deseeded and chopped (optional) 1 onion, cut in half and sliced half a cuc.u.mber, cut in half lengthways and thinly sliced 1 tablespoon olive oil 1 teaspoon balsamic vinegar 1 x 200 g (7 oz) block of feta cheese 10 black olives, pitted and halved a few basil leaves freshly ground black pepper serve with: cos lettuce or mixed leaves Put the chopped tomatoes, green pepper, if using, onion and cuc.u.mber in a bowl. Put the oil and vinegar in a little jar with a lid, seal the jar - making sure it is firmly closed - and shake it vigorously to make a dressing. Pour the dressing over the vegetables and stir it in gently. Take the feta cheese out of its pack and rinse it under the cold tap, then pat it dry.

Put some lettuce leaves on each plate. Divide the dressed vegetables between the 2 plates, then cut the feta in half and crumble half over each salad. Scatter the olives over the salads, and then add a few basil leaves. Check the seasoning - you probably won't need to add salt because of the brine in which the feta is packed - and serve immediately.

B.

Add half a standard wholemeal pitta bread per serving (this adds 75 calories)

C.

Add a whole standard wholemeal pitta bread (stuffing it with the salad) per serving (this adds 150 calories)

D.

Add a whole standard wholemeal pitta bread per serving, increase the quant.i.ty of feta cheese to 300 g (10 oz) for 2 servings and add another 2 tomatoes and 6 olives to the salad (this adds 335 calories)

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Apple & cabbage slaw with cold chicken

This fruity, tangy coleslaw would work equally well with grilled salmon or some leftover meat from a Sunday roast - don't forget to adjust your total calorie intake.

CALORIES PER PORTION for the slaw: 175 kCals; for the chicken 150 kCal serves 2 1 tablespoon olive oil 2 chicken b.r.e.a.s.t.s, weighing about 125 g (4 oz) each 100 g (312 oz) cabbage, shredded 100 g (312 oz) carrot, peeled 2 celery sticks, finely chopped 4 spring onions or 1 small red onion, finely chopped 1 tablespoon low-fat greek yogurt 2 tablespoons full-fat mayonnaise 1 large red dessert apple salt and freshly ground black pepper Cook the chicken in advance. Preheat the oven to 200C (400F) Gas mark 6. Put the olive oil in an ovenproof dish. Rinse the chicken b.r.e.a.s.t.s and pat them dry, then turn them in the oil so they are evenly coated. Put the dish in the preheated oven and roast for 15 minutes. Turn the chicken b.r.e.a.s.t.s over and cook the undersides for a further 5 minutes. Check that they are done, which will depend on their size - a knife inserted in the thickest part of the fillet should produce a little clear liquid. Take them out and allow them to cool, then cover and refrigerate until needed.

Put the cabbage, carrot, celery and onion in a bowl. Add the yogurt and mayonnaise and stir everything together well. Then grate the apple into the slaw - don't peel or quarter it, just hold it at the top and bottom and grate it. Stir in the grated apple, working quickly so it doesn't begin to discolour. Check the seasoning and add plenty of black pepper.

Divide the slaw between 2 plates. Cut each cold chicken breast into slices and arrange them alongside. Serve immediately.

B.

Have a slice of wholemeal bread with 1 teaspoon low-fat spread as well (this adds 100 calories)

C.