BL Red Lentil Patties

INGREDIENTS

1 cup white basmati rice, rinsed
½ cup red lentils, rinsed
½ teaspoon turmeric
½ teaspoon salt
3 tablespoons light sesame oil
1 teaspoon cumin seeds
2 cups diced onions
¼ teaspoon red pepper flakes
¼ cup arrowroot powder

DIRECTIONS

Place the rice and lentils into a medium saucepan with 4 cups of water, the turmeric, and the salt. Cover, bring to a boil, reduce the heat, and simmer for 10 minutes. Remove the cover and simmer without stirring until water is absorbed, about 15 minutes.

Meanwhile, heat 2 tablespoons of sesame oil in a medium nonstick skillet. Add the cumin and saute 1 minute, until fragrant. Add the onions; cook over medium heat, stirring frequently, until well browned, about 12 minutes. Add the red pepper. Remove from heat, and add to the lentils and rice. Combine well. Spoon mixture into a bowl and let stand until cool, about 20 minutes.

Spread the arrowroot on a large plate. Form the lentil-rice mixture into 8 patties. Evenly coat the patties with the arrowroot and set aside until ready to saute.

Heat ½ tablespoon of oil in a nonstick skillet over medium-high heat. Saute 4 patties until golden, about 2 minutes per side. Repeat for the remaining patties. Try served warm, drizzled with Cilantro Sauce.


Yield: 8 Servings

BL Penne with Fresh Basil and Feta

INGREDIENTS

2 cups whole wheat penne, cooked
3 cups chopped tomatoes
1 package (10 ounce) frozen, chopped spinach, thawed and well drained
1/4 cup scallions sliced
1/2 cup fresh basil, chopped, or 1½ teaspoon dried
1/4 cup feta cheese, crumbled

DIRECTIONS

In a pot, combine pasta, tomatoes, spinach, scallions, and basil. Cook, stirring often, until heated through, about 2 minutes. Stir in feta cheese and cook for 1 minute.


Yield: 8 Servings

BL Oven Roasted Sweet Potatoes

INGREDIENTS

1 small sweet potato, 4 oz, quartered lengthwise
1 teaspoon olive oil
1/2 teaspoon rosemary
1/4 teaspoon garlic powder
Dash of salt
Dash of black pepper

DIRECTIONS

Clean sweet potato, quarter, and place on a baking sheet. Coat surfaces evenly with olive oil. Sprinkle rosemary, garlic, salt, and pepper over potato. Broil for 20-25 minutes or until cooked and lightly browned.


Yield: 2 Servings

BL Mom’s New Beef Stew

INGREDIENTS

1 tablespoon whole grain oat flour
1/8 teaspoon garlic power
1/8 teaspoon salt
Pinch of ground black pepper
1 pound top round steak, cut into 1" cubes
2 teaspoons extra-virgin olive oil
8 ounces button mushrooms, halved
1 onion, chopped
1 tablespoon minced garlic
1 teaspoon dried thyme
2 cans (14-ounces each) lower-sodium, fat-free beef broth
2 large carrots, peeled and sliced
1 pound sweet potatoes, peeled and cut into 1" cubes

DIRECTIONS

In a medium resealable plastic bag, combine the flour, garlic powder, salt, and pepper. Add the beef and shake the bag until all the cubes are coated. Refrigerate for at least 15 minutes.

Set a large nonstick soup pot over medium-high heat until it is hot enough for a spritz of water to sizzle on it. Add the oil. Add the reserved beef cubes to the pan in a single layer. Cook for about 1 minute per side, or until browned. Reduce the heat to medium. Add the mushrooms, onion, garlic, and thyme. Cook, stirring occasionally with a wooden spoon and scraping any browned bits from the pan bottom, for about 10 minutes, or until the onion is tender.

Add the broth and carrots. Increase the 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 minutes.

Add the potatoes. Cook for 45 minutes, or until the beef is fork tender. Season to taste with salt and pepper. Serve immediately.


Yield: 9 Servings; Serving = 1 cup

Lori’s Lean Lemon Chicken BL

INGREDIENTS

Olive oil spray
2 teaspoons garlic powder
2 teaspoons lemon pepper seasoning blend, or to taste
1/2 teaspoon seasoned salt
6 small (4 ounces each) boneless, skinless chicken breasts, trimmed of visible fat
1 cup lemon juice, preferably fresh-squeezed (4 to 5 lemons)
6 slices lemon
I Can’t Believe It’s Not Butter!® spray

DIRECTIONS

Preheat the oven to 400°F. Lightly mist an 8” x 8” glass or nonstick baking dish with oil spray.

In a small bowl, combine the garlic powder, 2 teaspoons (or to taste) lemon pepper, and seasoned salt. Mix to blend.

Place the chicken on a large plate or platter. Rub the seasoning mixture evenly over the chicken. Cover with plastic wrap.

Refrigerate for 15 minutes for the seasonings to flavor the chicken.

Place a large nonstick skillet over high heat until it is hot enough for a spritz of water to sizzle on it. With an oven mitt, briefly remove the pan from the heat to mist lightly with oil spray. Place the chicken in the pan. Cook for 2 to 3 minutes per side, or until browned. Place the chicken, smooth sides up and not overlapping, to the reserved baking dish. Spray each breast with 2 spritzes of I Can’t Believe It’s Not Butter! spray. Pour the juice over the chicken. Top each breast with a lemon slice.

Bake for 21 to 24 minutes, or until no longer pink and the juices run clear. Remove from the oven. Baste with the pan juices. Let stand for 5 minutes before serving.


Yield: 8 Servings; Serving = 3 oz chicken

Indian Chicken Curry BL

INGREDIENTS

1-1⁄4 pounds trimmed boneless, skinless chicken breasts, cut into 1-1⁄2" pieces
1 teaspoon avocado oil
2 tablespoons salt-free Indian seasoning blend or rub (I used The Spice Hunter Salt Free Curry Seasoning Blend), divided
3⁄4 teaspoon salt, or more to taste, divided
Olive oil spray (propellant free)
3⁄4 cup coarsely chopped sweet onion
2 teaspoons freshly minced garlic
1 can (15 ounces) all-natural no-salt-added diced tomatoes
3⁄4 cup light coconut milk
2 tablespoons chopped cilantro leaves, divided

DIRECTIONS

Add the chicken to a large bowl and drizzle with the oil. Sprinkle 1 tablespoon of the seasoning and 1⁄4 teaspoon of the salt over the chicken and toss well, until the chicken pieces are evenly coated.

Place a large nonstick soup pot or saucepan with a lid over medium high heat.

When hot, add half of the chicken. Cook for 2 to 3 minutes per side, or until the chicken pieces are browned. Remove the chicken to a plate or bowl. Add the remaining chicken, repeating the cooking process, and remove the browned chicken to the plate or bowl.

Mist the pot with spray and place it back over the heat. Add the onion and garlic and cook, stirring frequently, for 1 to 2 minutes, or until the onions begin to soften. Add the chicken back to the pot, followed by the tomatoes with their juice, coconut milk, 1 tablespoon of the cilantro, and the remaining 1 tablespoon spice rub and 1⁄2 teaspoon salt. Stir well to combine. Bring the mixture to a simmer, then reduce the heat to medium-low. Cover the pan and cook, stirring occasionally, for 30 minutes, or until the chicken is very tender.

Stir in the remaining 1 tablespoon cilantro and season with salt, if desired. Serve immediately.

Yield: 4 (heaping 1-cup) servings

Biggest loser recipes

Chicken Chili with Black Beans

INGREDIENTS

6 ounces chicken breast, boneless, skinless, diced
2 cloves garlic, minced
1 cup tomatoes, cut up
1 cup black beans, canned, low sodium
½ cup onions, coarsely chopped
½ cup celery, sliced
½ cup green peppers, diced
½ jalapeno pepper, seeded and minced (optional)
2 teaspoons chili powder
¼ teaspoon dried oregano

DIRECTIONS

Coat a pot with nonstick spray and warm it over medium-high heat for 1 minute. Add chicken and garlic, and saute until chicken is lightly browned, about 3 minutes.

Add tomatoes, beans, onions, celery, green and jalapeno peppers, chili powder, and oregano. Add liquid from canned beans as necessary and bring to a boil. Reduce heat to low. Cover and simmer, stirring occasionally, for 15 minutes.


Yield: 4 Servings

Chicken Satay II

INGREDIENTS

2 tablespoons all-natural lower-sodium soy sauce
2 tablespoons all-natural rice wine
2 tablespoons freshly squeezed lime juice
2 tablespoons coconut sugar (see “factoid” below. Use brown sugar as a substitute)
2 tablespoons freshly minced garlic
2 tablespoons minced peeled fresh ginger
2 tablespoons minced shallots
1 tablespoon toasted (or roasted) sesame oil
1 teaspoon all-natural salt-free curry powder
1 pound trimmed boneless, skinless chicken breasts, pounded to 1⁄3" thickness and cut into 16 relatively equal strips across the breasts
4 tablespoons Asian Peanut Sauce

DIRECTIONS

To a large resealable plastic bag, add the soy sauce, rice wine, lime juice, sugar, garlic, ginger, shallots, oil, and curry powder. Seal the bag and shake it until the ingredients are well combined. Open the bag, add the chicken strips, and reseal the bag, removing any excess air. Make sure the chicken is well coated. Let it marinate in the refrigerator for at least 6 hours or overnight.

Soak 16 (6" to 10") wooden skewers in water for at least 30 minutes (or have metal skewers ready). Preheat a grill to high heat.

Remove one chicken strip from the bag and thread it onto a skewer by weaving it so that it is secured in at least two spots down the center of the piece of chicken. Repeat until all of the chicken strips are secured on skewers. Place the skewers side by side on the grill so they do not touch. Grill them for 2 to 3 minutes per side, or until the chicken is no longer pink inside. Serve immediately with the peanut sauce.

Yield: 4 (4 skewers + 1 tablespoon of sauce) servings

Curried Chicken

INGREDIENTS

1/2 cup plain yogurt, nonfat
1/2 cup fat-free mayonnaise
1/4 cup onion finely, chopped
1 teaspoon ground ginger
1 teaspoon curry powder
1 teaspoon paprika
1/2 teaspoon black pepper
8 ounces chicken breasts, boneless, skinless, cut into 1/2-inch strips

DIRECTIONS

Combine yogurt, mayonnaise, onion, ginger, and curry powder.

Combine paprika and pepper and sprinkle over chicken. Toss until coated.

Spray a nonstick skillet with nonstick spray, and cook chicken over medium heat until cooked through, 3 to 4 minutes. Stir in yogurt mixture. Cook for 2 minutes. Serve with hot rice.


Yield: 4 Servings

Dana’s Spinach & Feta Brown Rice

INGREDIENTS

Olive oil spray
1/4 cup chopped sweet onion
1 teaspoon minced garlic
1 cup cooked short-grain brown rice
1 cup chopped fresh spinach leaves
3 tablespoons (about 3/4 ounce) crumbled fat free feta cheese
Salt, to taste
Ground black pepper, to taste

DIRECTIONS

Lightly mist a small, nonstick skillet with oil spray. Set over medium heat for 30 seconds Add the onion and garlic. Cook, stirring occasionally, for 4 to 6 minutes, or until tender. Do not allow to brown Add the rice and spinach. Cook, stirring constantly, for 3 to 5 minutes, or until the spinach is almost completely wilted. Stir in the cheese. Season to taste with salt and pepper. Serve immediately.


Yield 4 Servings; Serving = 1/4 cup

Gary Deckman’s Healthy Build Your Own Fish Tacos

INGREDIENTS

Fish
1 pound orange roughy (or other boneless skinless fish filet such as red snapper)
3 tablespoons fresh lime juice
1/2 teaspoon paprika
1/2 teaspoon salt
1/2 teaspoon ground pepper
1/2 teaspoon chili powder (optional)

Tacos
6 stone ground corn tortillas (50 cals per tortilla)
1/2 avocado, diced and lightly mashed
1/3 cup shredded low fat Mexican Cheeses (or pepper jack)
1/2 cup tomato salsa
4 tablespoons chopped fresh cilantro
1 and 1/2 cups finely shredded cabbage
Optional garnish – hot sauce

DIRECTIONS

Place fish in shallow baking dish. Sprinkle with lime juice and seasonings. Cover, refrigerate and marinate for about 30 minutes.

Preheat grill to med high heat (or preheat oven to 375 degrees Fahrenheit).

Lightly coat a 24” x 12” piece of aluminum foil with cooking oil spray. Place the fish in a single layer, in center of foil. Close foil over to seal in fish, folding ends upward.

Place foil packet on preheated grill (or in preheated oven). Cook for about 7 - 10 minutes, or until fish is opaque. Remove from grill (or oven). Wrap tortillas in foil and place on grill (or in oven) to warm for 2 minutes.

To assemble tacos: Spread about 1/6 of the mashed avocado on tortilla. Top with fish. Sprinkle with cheese, salsa, cilantro and cabbage. Repeat for remaining tacos.

Serve with glasses of ice water garnished with a slice of orange and a sprig of fresh of mint.

Yield: 6 stuffed tacos

Ginger and Lemongrass Sliders

INGREDIENTS

20 oz. 1% extra-lean ground turkey
1 clove garlic, minced fine
1 Tbsp. fresh ginger, peeled and chopped fine
1 tsp. fresh lemongrass, grated super fine
1 Tbsp. fresh cilantro, chopped rough
2 Tbsps. low sodium soy sauce, divided
6 drops toasted sesame oil, divided
¼ cup orange juice
1 cup red cabbage, cut into thin ribbons
1 large carrot, finely grated
8 whole leaves iceberg lettuce
Whole cilantro leaves for garnish
Toasted sesame seeds for garnish

DIRECTIONS

Preheat a grill or grill pan on medium high heat.

In a large mixing bowl, combine the turkey, garlic, ginger, lemongrass, chopped cilantro, 1 tablespoon soy sauce, and 3 drops sesame oil. Mix well until fully incorporated and season with fresh cracked black pepper. Portion the turkey mixture into about 2-½ oz. portions; there should be 8.

Pack the turkey balls tightly and flatten them into patties about ½ inch thick.

Brush the grill lightly with oil, and place the turkey patties onto the grates. Grill for 3 to 4 minutes on each side or until a meat thermometer reads 165˚F in the center of the burgers.

While the burgers are cooking mix the cabbage and carrots in a separate medium mixing bowl. Mix in the remaining soy sauce and sesame oil along with the orange juice. Mix well and season with black pepper.

Remove the burgers from the grill and let rest for 2 to 3 minutes.

To serve, place a burger into each lettuce leaf or cup and mound a small amount of the cabbage and carrot salad on top. Serve immediately, 2 per person.

Yield: 4 servings

Greek-Style Pasta with Fire-Roasted Tomato Sauce and Crumbled Feta

INGREDIENTS

6 oz. whole grain penne or fusilli (Healthy Harvest brand used for this recipe)
2 tsp. olive oil
1 medium onion, chopped
1 Tbsp. minced garlic
1 red bell pepper, finely chopped
3 cups (about 28 oz.) fire-roasted tomatoes
1 (8-oz.) package frozen artichoke hearts, thawed and halved lengthwise
¼ cup crumbled low-fat feta cheese
8 kalamata or other black olives, sliced
1 Tbsp. fresh lemon peel
Fresh Italian parsley or oregano (optional)

DIRECTIONS

Prepare the pasta al dente according to package directions. Drain and set aside.

In a large nonstick skillet, heat the oil over medium-high heat. Add the onion and cook for about 5 minutes, or until soft and just starting to brown. Add the garlic and simmer for 1 minute longer, but do not allow the garlic to brown. Add the bell pepper and cook just until softened.

Add the tomatoes and simmer for about 4 minutes. Gently add the artichokes and cook for 1 minute longer, or until just heated through.

Pour the sauce into a large mixing bowl and add the cooked pasta.

Toss lightly and transfer to a serving bowl. Top with the cheese, olives, and lemon peel.

Divide between serving bowls and garnish with parsley or oregano if desired. Serve hot or at room temperature.

Yield: 8 (about 1-cup) side dish servings or 4 main course servings.

Greg's Mediterranean Tilapia

INGREDIENTS

6 ounces tilapia fillets
1 tablespoon capers
4 teaspoons lemon juice
1 tablespoon chopped red onion
2 teaspoons maple syrup
1 teaspoon olive oil
¼ teaspoon salt
Dash black pepper
2 cloves fresh garlic, minced

DIRECTIONS

Preheat oven to 375 F. Rinse fish and place in glass baking dish. Mix all ingredients in a small mixing bowl and pour over top of fish. Cover with aluminum foil and bake for 15 - 17 minutes. Do not overcook.

Yield: 2 Servings

Grilled and Spiced Chicken Breast with Cucumber Yogurt Sauce

INGREDIENTS

¼ tsp. cumin seeds
¼ tsp. fennel seeds
¼ tsp. coriander seeds
¼ tsp. cayenne pepper
¼ tsp. turmeric powder
2 whole boneless skinless chicken breasts (about 1 lb.)
1 tsp. lemon juice
2 cloves garlic, peeled and chopped fine
½ cucumber, peeled and deseeded and finely diced
4 cups mixed baby salad greens
4 sprigs fresh cilantro

DIRECTIONS

Place a small sauté pan over medium high heat, toast each of the seeds separately for 1 to 2 minutes and remove from pan to a mixing bowl to cool.

Using a mortar and pestle or a food processor grind the spices into a powder being sure to break up any large pieces of the seeds. Pass the spice mix through a small sifter into a mixing bowl and mix well, set aside.

On a clean work surface lay out several even layers of plastic wrap approximately 1 foot wide and place one chicken breast over the plastic.
Cover the chicken with another piece of layered plastic and lightly pound the chicken breast with a meat mallet or meat tenderizer until the chicken breast is thinned out to about a ½ inch thickness, being careful not to rip or tear the chicken breast. Repeat with the second chicken breast.

Lightly brush the grill with a little vegetable oil.

Season each side of the chicken generously with the spice mix and reserve any remaining spice mix for a later use in an airtight container.

Place the chicken breasts on the grill and cook for 3 to 4 minutes on each side or until an instant read thermometer inserted into the chicken reads 165˚F.

While the chicken is cooking mix the lemon juice, garlic, cucumber and yogurt in a small mixing bowl until well incorporated.

Remove the chicken from the grill to a plate and let rest for 2 to 3 minutes.

Arrange the greens on a large serving platter.

Place the chicken breasts atop the greens and drizzle the sauce over and around the chicken. Garnish the chicken with cilantro leaves and serve.

Yield: 4 servings

Grilled Salmon Kyoto

INGREDIENTS

1/4 cup low-sodium soy sauce
1/4 cup orange juice concentrate
2 teaspoons olive oil
2 tablespoons tomato sauce
1 teaspoon lemon juice
1/2 teaspoon Dijon mustard
1 tablespoon green onion, minced
1 clove garlic, minced
1/2 teaspoon minced ginger
8 ounces salmon steaks (4 oz each)

DIRECTIONS

In a small bowl, mix all ingredients thoroughly and then add salmon and coat well. Marinate covered in refrigerator for at least 2 hours.

Grill salmon over high heat for 4 to 6 minutes per side or until slightly opaque throughout.


Yield: 4 Servings