The Biggest Loser Quick and Easy Cookbook Part 9

Debbie Lounds SEASON 12 I love Greek yogurt with fresh berries and a touch of Truvia. That snack is less than 200 calories and very filling. I used to not like Greek yogurt, but now I love it!

PORK NOTSTICKER LETTUCE WRAPS.

In the first Biggest Loser Cookbook, I worked with former Biggest Loser contestants Kimmi Dove and Bruce Lebowsky on their rendition of Kimmi and Bruce's Chicken Lettuce Wraps. Here's another version of this extremely popular dish found in many Asian restaurants. Though I used pork this time, the dish is still exceptionally lean. I even created a dipping sauce with 100 percent natural ingredients!

4 tablespoons all-natural 100% fruit plum spread (St. Dalfour Fancy Plum 100% Fruit) 1 pound extra-lean ground pork 8 whole small scallions (or 4 medium ones), trimmed and very finely chopped cup all-natural egg subst.i.tute cup whole wheat panko-style bread crumbs 2 medium cloves garlic, very finely chopped (about 2 teaspoons) 2 teaspoons hot sesame oil 18 teaspoon salt 18 teaspoon fresh ground black pepper Olive oil spray (propellant free) 2 tablespoons all-natural, reduced-sodium soy sauce 18 Boston lettuce leaves Place the plum spread in a small microwave-safe bowl.

In a medium gla.s.s or plastic mixing bowl, mix the pork, scallions, egg subst.i.tute, bread crumbs, garlic, oil, salt, and pepper until well combined.

Place a large nonstick skillet over medium-high heat. When hot, lightly mist it with the olive oil spray and add the pork mixture to the pan. With a wooden spoon, cook the meat, breaking it into large chunks as you do, for 5 to 8 minutes, or until no longer pink inside.

Meanwhile, microwave the plum spread on medium power for 20 seconds, or until melted. Stir in the soy sauce until well combined.

Put 3 tablespoons of the pork in the center of each lettuce leaf. Top each evenly with 1 teaspoon of the plum sauce.

Makes 6 (3-leaf) servings Per serving: 190 calories, 19 g protein, 14 g carbohydrates (9 g sugar), 4 g fat, 1 g saturated fat, 50 mg cholesterol, 1 g fiber, 272 mg sodium ASIAN CRAB SALAD-TOPPED BROWN RICE CRISPS.

I love the elegance of this appetizer when served on round brown rice crackers. You can serve it at fancy events (trust me, I know because I have!), and people will never suspect that they're eating a Biggest Loser-approved recipe. In fact, they're more likely to think it's really rich, as most crab salads are. This one is just as decadent but way lower in calories!

The super-crisp brown rice crackers are an excellent choice because they almost seem like they're fried. If you can't find the tamari-seasoned variety, opt for sesame or any other flavor that complements this yummy dish with an Asian flare.

2 whole medium scallions, trimmed and finely chopped (about 13 cup) 2 tablespoons all-natural light sandwich spread (I used Spectrum Naturals Light Canola Mayo) 1 teaspoon hot sesame oil red bell pepper, finely chopped (about 13 cup) 8 ounces lump crabmeat, drained if necessary 24 brown rice crackers, preferably tamari-seasoned (I used Edward & Sons Baked Tamari Sesame Brown Rice Snaps) In a small mixing bowl, stir the scallions, sandwich spread, oil, and pepper until well combined. Gently stir in the crabmeat just until combined. Mound 1 tablespoon of the crab on each cracker. Serve immediately.

Makes 6 (4-cracker) servings Per serving: 87 calories, 8 g protein, 8 g carbohydrates (trace sugar), 2 g fat, trace saturated fat, 49 mg cholesterol, <1g fiber,="" 223="" mg="" sodium="" take="" it="" to="">

To make this a portable snack, pack the crab salad in a resealable plastic container and store it in a cooler bag or the refrigerator. Carry the crackers in a resealable plastic bag. You want to keep the crab salad and the crackers separate until the last minute so the crackers don't become soggy. Scoop the crab with the crackers and enjoy.

SWEET POTATO NO-SKINS.

These "No-Skins" incorporate a very strategic use of salt. You season the top of the potato rounds so that when they're flipped, the seasoning will be on the bottom-ensuring that your tongue hits the salt on the potato first! That way, you need less salt overall, and your tastebuds will still be satisfied.

You'll likely fool your children and spouse into thinking these are regular white potatoes if you purchase light-skinned sweet potatoes. Both versions taste delicious, but if you use the darker sweet potatoes, you might need to increase the cooking time a minute or two.

16 ounces -thick rounds light-skinned sweet potatoes*

1 teaspoon olive oil 18 teaspoon sea salt 18 teaspoon garlic powder 18 teaspoon cayenne, or to taste 2 ounces finely shredded all-natural, low-fat Cheddar cheese (I used Cabot's 75% Reduced Fat Sharp Cheddar Cheese) 4 teaspoons all-natural bacon bits (I used Wellshire All-Natural Fully Cooked Salt-Cured Bacon Bits) 4 teaspoons finely chopped scallions 2 tablespoons fat-free Greek yogurt (optional) Preheat the oven to 450F. Line a baking sheet with nonstick foil.

In a large gla.s.s or plastic mixing bowl, toss the potatoes and oil together until the potatoes are well coated.

Place the potato rounds in a single layer on the prepared pan so they do not touch. Sprinkle the salt, garlic powder, and cayenne evenly over the top of the potatoes. Bake them for 10 minutes. Flip them and bake for 7 to 9 minutes longer, or until they are tender inside and starting to brown lightly on the outside.

Push the potato rounds together so that they touch and you can easily top them in a single, even layer. First place the Cheddar, then the bacon bits, and then the scallions over the rounds. Bake for 2 to 3 minutes, or until the cheese is melted. Serve immediately with teaspoon of the yogurt on top of each, if desired.

Makes 4 servings Per serving: 141 calories, 7 g protein, 21 g carbohydrates (6 g sugar), 3 g fat, 1 g saturated fat, 7 mg cholesterol, 4 g fiber, 283 mg sodium *You'll need to start with about pounds of potatoes in order to get 16 ounces of rounds. Try to choose potatoes that are roughly uniform in size. To create the rounds, peel your potatoes and cut both ends off. Then cut them into -thick rounds and measure out 16 ounces.

MEDITERRANEAN RICE CAKE STACKER.

In recent years, I've become a big fan of seasoned oils. They pack a burst of flavor that can really take a dish from okay to special. I always recommend going to a specialty store where you can sample the olive oils. That way, you can invest in one you know you'll love.

To make your own flavored oil, add some preserved lemons or fresh herbs to plain olive oil.

1 tablespoons hummus (no more than 3.5 grams of fat per 2 tablespoons) 1 tamari-seasoned organic brown rice cake or other seasoned brown rice cake (I used Lundberg Tamari with Seaweed Organic Rice Cakes) 8 very thin cuc.u.mber rounds 4 small or 2 large and very thin tomato slices teaspoon Meyer lemon-infused extra-virgin olive oil Sea salt, to taste Fresh ground black pepper, to taste Spread the hummus evenly over the rice cake. Stack the cuc.u.mber and tomatoes on top of the hummus, starting with 4 cuc.u.mbers followed by 1 large or 2 small tomato slices. Then repeat the layers. Drizzle the oil over top and season with salt and pepper. Serve immediately.

Makes 1 serving Per serving: 130 calories, 4 g protein, 21 g carbohydrates (3 g sugar), 4 g fat, <1 g="" saturated="" fat,="" 0="" mg="" cholesterol,="" 4="" g="" fiber,="" 169="" mg="" sodium="">

Patrick Ferrari SEASON 12 My favorite quick meal is ground turkey tacos. Just saute the turkey with a little low-calorie olive oil spray. Remove from the pan and add 1 ounce of low-fat cheese and a few slices of avocado plus some pico de gallo. Serve over a whole wheat tortilla.

BLANCA ARUGULA PIZZA.

A pizza like this could be called a salad pizza ... or in this case, a white salad pizza. Regardless, it's an excellent way to satisfy a craving for an extra-thin and crispy pizza while also eating a substantial amount of greens.

It's really important that you do not use a flour tortilla that's artificially low carb in this recipe. They won't crisp properly, and they are often full of chemicals (and taste like it, too). I love French Meadow Bakery's Organic Sprouted Grain Tortillas-they are particularly tasty given how lean and clean they are.

1 (10) all-natural sprouted grain tortilla or other all-natural, low-fat whole grain tortilla (I used French Meadow Bakery Organic Sprouted Grain Tortillas) cup all-natural, fat-free ricotta cheese teaspoon garlic powder Sea salt, to taste Fresh ground black pepper, to taste 2 cups arugula leaves 1 teaspoon freshly squeezed lemon juice teaspoon extra-virgin olive oil ounce shaved Parmesan or Romano cheese Preheat the oven to 400F.

Place the tortilla on a small nonstick baking sheet. Bake for 2 to 4 minutes per side, or until crisp. If air bubbles form during baking, poke the tortilla with a fork and then use a spatula or oven mitt to press the air out.

Meanwhile, in a small bowl, stir together the ricotta and garlic until well combined. Season with salt and pepper. Using the back of a spoon, spread the mixture evenly over the crisped tortilla, leaving about a diameter bare. Bake the pizza for 3 to 5 minutes, or until the mixture is warmed through.

In a medium gla.s.s or plastic bowl, toss the arugula with the lemon juice and olive oil. Season with salt and pepper. Top the pizza evenly with the arugula, followed by the Parmesan. Serve immediately.

Makes 1 serving Per serving: 263 calories, 18 g protein, 34 g carbohydrates (5 g sugar), 5 g fat, 2 g saturated fat, 17 mg cholesterol, 6 g fiber, 357 mg sodium SUPER POWER SB&J ROLL.

If PB&J still conjures happy memories of childhood, or if you make it for your kids, you'll love this updated, portable power snack version. I use sunflower seed b.u.t.ter instead of peanut b.u.t.ter for its antioxidant properties and because it's high in vitamin E, which is essential for cardiovascular health. Instead of the traditional grape or strawberry jam we all grew up on, I used an all-fruit super fruit spread. (If you have trouble finding it, try a pomegranate, acai, or even blueberry all-fruit spread.) 1 (10) all-natural sprouted grain tortilla or other (8) all-natural, low-fat whole grain tortilla (I used French Meadow Bakery Organic Sprouted Grain Tortillas) 1 tablespoons all-natural, no sugar-added sunflower seed b.u.t.ter 1 tablespoon 100% fruit super fruit spread (I used Crofter's Organic SuperFruit Just Fruit Spread) Place the tortilla on a clean, flat work surface. Spread it evenly with the sunflower seed b.u.t.ter to cover it completely. Then spread the fruit spread over all but 1 of one edge (the goal being to create a "glue" with the sunflower seed b.u.t.ter).

Starting at the edge opposite the one with no fruit spread, roll the tortilla. Serve immediately or wrap it in plastic wrap for a to-go snack.

Makes 1 serving TAKE IT TO GO!.

This is such an easy snack to take on the road-perfect for kids' backpacks and grown-ups' lunch bags, too. Wrap the roll in plastic wrap or foil, or place it in a resealable plastic bag, and you're ready to head out the door. No refrigeration needed.

Per serving: 320 calories, 16 g protein, 41 g carbohydrates (10 g sugar), 10 g fat, 1 g saturated fat, 0 mg cholesterol, 8 g fiber, 219 mg sodium STEAMED SHRIMP WITH LEMON b.u.t.tER FOR ONE.

One night when I just couldn't find anything in the fridge to satisfy my hunger, I went tearing through the freezer and discovered some shrimp. I steamed it with the intention of making shrimp c.o.c.ktail, but then realized I was out of c.o.c.ktail sauce. Suddenly it occurred to me that I could treat the shrimp a bit like lobster-dip them in lemon b.u.t.ter. Obviously, traditional lobster b.u.t.ter is heavy on the b.u.t.ter and light on the lemon. Here I've reversed it for a healthy treat I enjoy often.

Save money by buying a big bag of frozen shrimp when it's on sale. Defrost it just before you're ready to eat it since it's super easy to thaw. Simply soak it in cold water for 5 to 10 minutes, and it'll be ready to cook.

5 ounces medium or large shrimp, peel on*

1 teaspoon natural whipped b.u.t.ter spread (I used Earth Balance Whipped Organic b.u.t.tery Spread) 1 tablespoon freshly squeezed lemon juice Pour 1 of water in a shallow saucepan with a steamer insert. Place it over high heat and bring the water to a boil. Add the shrimp to the steamer in a single layer, if possible. Cook, covered, for 2 to 6 minutes, depending on the size, or until pink on the outsides and no longer translucent in the centers.

Meanwhile, in a small microwave-safe bowl, melt the b.u.t.ter. Add the lemon juice and stir until well combined.

Serve the shrimp immediately with the b.u.t.ter sauce for dipping.

Makes 1 serving Per serving: 151 calories, 23 g protein, 2 g carbohydrates (<1 g="" sugar),="" 5="" g="" fat,="" 1="" g="" saturated="" fat,="" 172="" mg="" cholesterol,="" trace="" fiber,="" 201="" mg="" sodium="" *when="" buying="" shrimp,="" try="" to="" find="" some="" that="" have="" the="" peel="" on="" but="" are="" deveined.="" it="" will="" save="" time,="" yet="" you'll="" still="" get="" the="" added="" taste="" benefit="" of="" steaming="" them="" in="" the="" sh.e.l.l.="" if="" you="" buy="" the="" shrimp="" frozen,="" make="" sure="" they're="" defrosted="" before="" you="" start="" cooking.="" the="" measurement="" for="" this="" recipe="" is="" for="" 5="" ounces="" of="" defrosted="">

CRUNCHY CAJUN CHICKPEAS.

These chickpeas are a great alternative when you're craving something salty and crunchy. Try them instead of corn nuts or potato chips for snacking. Or get extra creative and throw them in salads as a subst.i.tute for croutons, which tend to be full of empty calories.

Note that the nutritional information provided below is based on consuming only half of the salt, cayenne, black pepper, garlic powder, egg subst.i.tute, and flour called for in the recipe. That's because about half of it will be stuck inside the bowl or drip off onto the baking sheet. If you're watching your sodium intake carefully, be mindful that about half of it is actually dripping away.

Olive oil spray (propellant free) 1 tablespoon all-natural egg subst.i.tute tablespoon whole grain oat flour 1 teaspoon paprika teaspoon salt teaspoon fresh ground black pepper teaspoon cayenne 18 teaspoon garlic powder 1 can (15 ounces) no-salt-added chickpeas, drained, rinsed and patted dry Preheat the oven to 375F. Mist a large nonstick baking sheet with the olive oil spray.

In a medium bowl, whisk the egg subst.i.tute, flour, paprika, salt, black pepper, cayenne, and garlic powder together until combined. Add the chickpeas and toss to coat. Place them on the prepared baking sheet in a single layer so they do not touch.

Bake for 15 minutes, then rotate the chickpeas with a spatula. Bake for 17 to 20 minutes longer, or until crispy and hot. Serve immediately.

Makes 2 (heaping cup) servings Per serving: 222 calories, 12 g protein, 39 g carbohydrates (2 g sugar), 2 g fat, trace saturated fat, 0 mg cholesterol, 8 g fiber, 210 mg sodium

Joe Mitch.e.l.l SEASON 12 I love to spread a couple of Crispbread crackers with a little bit of goat cheese. I then throw one or two pieces of lean ham on top, and it's like a fast and healthy crispy sandwich.

BACON-WRAPPED GREEN BEAN BUNDLES.

Let's face it: We Americans love our bacon. I recently even saw a maple-glazed doughnut with a slice of bacon on top-gasp! Hopefully Bob and Anna won't ever see that touch a contestant's lips.

Regardless, I've proven over and over that it's okay to have favorite foods and comfort foods. This recipe is no exception when it comes to bacon. This fun, easy appetizer is a perfect example of what you might consider making the next time a bacon craving strikes.

Olive oil spray (propellant free) 36 green beans, trimmed 1 teaspoon extra-virgin olive oil teaspoon fresh ground black pepper, or more to taste 6 slices 94% fat-free or leaner nitrate-free turkey bacon, cut in half crosswise Preheat the oven to 400F. Line a small baking sheet with nonstick foil. Lightly mist the foil with the olive oil spray.

In a small gla.s.s or plastic mixing bowl, toss the green beans with the oil and pepper.

Place a strip of bacon vertically on a cutting board. Lay 3 green beans horizontally across the end of the bacon closest to you. Roll the bacon tightly around the beans until you reach the opposite end of the bacon. Secure with a toothpick, if necessary, and place on the prepared baking sheet. Repeat the rolling 11 times with the remaining bacon and beans.

Bake for 8 to 10 minutes, or until the beans are crisp-tender and the bacon is lightly browned.

Makes 4 (3-bundle) servings Per serving: 79 calories, 10 g protein, 4 g carbohydrates (2 g sugar), 3 g fat, trace saturated fat, 38 mg cholesterol, 2 g fiber, 300 mg sodium Biggest Loser Trainer Tip: Anna Kournikova During the day I like to take a baggie with me that contains snacks like a slice of turkey wrapped around veggies or a small serving of almonds.

DOCTOR KRACKER TURKEY SNACKER.

Crackers aren't just for cheese anymore. Many years ago, I fell in love with eating turkey on (healthy) crackers instead of bread. It's since caught on with many Biggest Loser contestants and even Biggest Loser fans.

Here's a quick snack that my whole team frequently enjoys. Feel free to put it on any cracker, though I particularly love the super-crispness of Doctor Kracker Flatbread Crackers. Plus, the pumpkin seed Cheddar variety, which is my favorite, has exactly 100 calories per (big) flatbread.

1 (about 25 grams) all-natural whole grain flatbread cracker (about 100 calories with at least 3 grams of fiber; I used Doctor Kracker Organic and Artisan-Baked Pumpkin Seed Cheddar Flatbreads) 1 tablespoon all-natural light herbed cheese spread (no more than 3.5 grams of fat per 2-tablespoon serving; I used Alouette Light Garlic and Herbs Soft Spreadable Cheese) 2 ounces very thinly sliced extra-lean, low-sodium, nitrate-free turkey (I used Presto Pesto Turkey Breast Roast, page 189) Handful of watercress leaves Place the cracker, seeds down, on a plate. Spread the cheese evenly over the entire cracker. Top it with the turkey, then the watercress. Serve immediately.

Makes 1 serving Per serving: 196 calories, 19 g protein, 12 g carbohydrates (1 g sugar), 8 g fat, 3 g saturated fat, 33 mg cholesterol, 4 g fiber, 278 mg sodium