Dana's Spinach and Feta Brown Rice

 Seen here with Caramelized Brussels sprouts and Sage Pork Chops.

Makes two generous 1/2 cup servings

1/4 c chopped sweet onion
1 t minced garlic
1 cup cooked brown rice
1 cup chopped fresh spinach leaves
3 T (about 3/4 ounce) crumbled low fat feta cheese
salt to taste
ground black pepper to taste

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

Nutrition per serving:
137 cal, 5 g protein, 27 g carbs, less than 1 g fat, 0 mg cholesterol, 3 g fiber, 192 mg sodium

Found in The Biggest Loser Cookbook pg 125

Big Rooby's Almost-Famous Skillet Fajitas

This is a good twist on traditional fajitas. But the recipe has no added spices so we seasoned the meat with salt and pepper of course and the veggies with some of our favorite Mexican spices, like cumin, coriander, and smoked paprika.  You could also maybe just add a fajita season package.

Serves 2

2 whole-wheat flour tortillas (we use Ezekiel 4:9 wraps)
1/2 medium onion, cut into strips
1 large red or yellow bell pepper, cut into strips
1/2 large jalapeno chile pepper, minced (we used the whole thing for more kick)
1/2 medium zucchini, cut into strips (we used one small)
1 1/2 t crushed garlic
1/2 lb boneless, skinless chicken breast trimmed and cut into strips
1/2 cup salsa, drained if watery
Low-fat cheese, low fat sour cream and or avocado to garnish. 

Lightly mist a large nonstick skillet with olive oil spray.  Set over medium-high heat.  Add the onion, bell pepper, chile pepper, zucchini, and garlic.  Cook, stirring occasionally, for 6 to 8 mins, or until veggies are tender and the onion is lightly browned.  Transfer the vegetables to a place.  Cover and keep warm.  Mist the pan again with olive oil spray and return to medium-heat heat.  Add the chicken.  Cook, stirring occasionally for 2 to 4 mins or until the chicken is browned and no longer pink on the inside.  Add the salsa and the reserved veggie mixture to the pan.  Reduce heat to low and cook for 2 to 3 mins or until warm. 

Meanwhile, heat the tortillas either in the microwave or in foil in a 400 degree oven for 5 mins. Fill tortillas with one fourth of the filling.  Place the another one fourth of filling on the side of the fajita (or if you are not watching calories and carbs have two tortillas).  Repeat with the other serving.  Serve with toppings of your choice if desired. 

Nutrition: 254 cal, 32 g protein, 20 g carbs, 4 g fat, 66 mg cholesterol, 5 g fiber, 570 mg sodium

Found in The Biggest Loser Cookbook Pg 172

5-Minute Hummus

Makes 1 1⁄2 cups Total Time: 05m

Ingredients:

• 1 15-ounce can chickpeas, rinsed
• 1 clove garlic
• 1⁄4 cup olive oil, plus more for serving
• 2 tablespoons fresh lemon juice
• 2 tablespoons tahini (sesame seed paste; optional)
• 1 teaspoon ground cumin
• kosher salt
• 1/4 teaspoon paprika

Directions:

1. In a food processor, puree the chickpeas and garlic with the olive oil, lemon juice, tahini (if using), cumin, and ¾ teaspoon salt until smooth and creamy. Add 1 to 2 tablespoons water as necessary to achieve the desired consistency.
2. Transfer to a bowl. Drizzle with olive oil and sprinkle with the paprika before serving.

Found in Real Simple May 2010

Caramelized Brussels Sprouts with Lemon

Lemony Brussels sprouts make an easy side dish that's pleasantly surprising.

Prep: 15 minutes
Total: 25 minutes

Ingredients:

Serves 4

• 12 ounces Brussels sprouts, halved lengthwise, or quartered if large
• Coarse salt and ground pepper
• 2 tablespoons olive oil
• 1 tablespoon fresh lemon juice, plus lemon wedges, for serving

Directions

1. In a skillet, combine sprouts and 1/2 cup water; season with salt and pepper. Bring to a simmer over medium. Cover; cook, stirring occasionally, until most of the water has evaporated and sprouts are crisp-tender, 5 to 8 minutes (add cup more water if skillet becomes dry before sprouts are done).
2. Increase heat to medium-high; add oil to skillet. Continue to cook, uncovered, without stirring, until sprouts are golden brown on underside, 5 to 7 minutes. Remove from heat. Stir in lemon juice; season with salt and pepper. Serve with lemon wedges.

From Everyday Food, October 2008

Sage Pork Chops

 Served with caramelized Brussels sprouts with lemon and spinach and feta rice.

With little effort, you'll get big applause for 15-minute pork chops.

Prep: 15 minutes
Total: 15 minutes

Ingredients: serves 4

• 4 boneless pork loin chops (6 ounces each)
• Coarse salt and ground pepper
• 1 tablespoon olive oil
• 1 tablespoon butter
• 1 medium shallot, minced
• 1 teaspoon chopped fresh sage or 1/4 teaspoon dried
• 1/4 teaspoon dried thyme leaves
• 1/2 cup dry white wine

Directions:

1. Season pork generously with salt and pepper. In a large skillet, heat oil and butter over medium; add pork. Cook until browned and opaque throughout, 3 to 4 minutes per side. Transfer to a plate, and cover loosely with aluminum foil to keep warm.
2. Make sauce: Add shallot to skillet; cook over medium, stirring until softened, 1 to 2 minutes. Add sage, thyme, and wine. Simmer until sauce is reduced to about 1/3 cup, 2 to 3 minutes; stir in any accumulated juices from plate with meat. Transfer chops to plates, drizzle with sauce, and serve.
   
   From Everyday Food, March 2007

Competitor's Chicken Curry

Makes 3 servings

3/4 lb boneless, skinless chicken breasts, trimmed of visible fat and cut into 1" cubes
Salt, to taste
Ground pepper, to taste
2 t extra-virgin olive oil
1/4 cup chopped white or yellow onion
1/4 cup chopped celery
2 gloves garlic, minced
2 T whole-grain oat flour
1 cup low-sodium chicken broth
1/2 cup canned no-salt-added diced tomatoes in juice
1/2 t Worcestershire sauce
1/2 to 1 t curry powder, to taste
1/8 t cayenne powder
1/4 cup chopped fresh cilantro

Season the chicken with salt and pepper.  Set a medium nonstick skillet over medium-high heat until a spritz of water sizzles on it.  Add 1 teaspoon of oil to the pan.  Scatter the chicken pieces in the pan.  Cook, stirring frequently, for 3 to 5 mins, or until the cubes are browned.  Cook, lowering the heat slightly if needed, for 2 to 4 mins, or until the chicken is no longer pink.  Transfer the chicken to a plate.  Set aside.

Reduce the heat to medium.  Add the remaining 1 teaspoon of oil to pan.  Add the onion, celery, and garlic.  Cook, stirring occasionally, for about 5 mins, or until the just starting to brown.  Stir in the flower until well combined.  Add the broth.  Cook, stirring constantly, for 4 to 5 mins, or until thickened.  Stir in the tomatoes, Worcestershire sauce, 1/2 t curry powder, cayenne, and the reserved chicken.  Simmer for 2 or 3 minutes for the flavors to blend.   Taste and add up to 1/2 t more curry powder, if desired.  Turn off the heat and stir in the cilantro.  Serve.

Nutrition per serving: 191 calories, 28 g protein, 6 g carbohydrates, 5 g fat (less than 1 g sat), 67 mg cholesterol, 1 g fiber, 308 mg sodium. 

Found in the Biggest Loser Cookbook.

Camarones Enchiladas

Hands-On Time: 25m
Total Time: 55m
Serves 4

Ingredients:
* 2 tablespoons olive oil
* 1 medium onion, chopped
* 1 red bell pepper, chopped
* 2 cloves garlic, finely chopped
* 2 teaspoons paprika, preferably smoked
* 1/4 to 1/2 teaspoon crushed red pepper
* kosher salt
* 3/4 cup chopped fresh cilantro, plus more for serving
* 1/2 cup dry red wine
* 1 tablespoon capers, chopped
* 1 14.5-ounce can whole tomatoes, drained
* 1 1/4 pounds peeled and deveined medium shrimp
* 1 tablespoon fresh lime juice, plus lime wedges for serving
* 8 small whole-wheat tortillas, warmed
* Sliced avocado, chipotle-flavored hot sauce, and crumbled queso fresco (fresh white Mexican cheese, available in many supermarkets) or Feta, for serving

Directions:
1. Heat the oil in a Dutch oven or large saucepan over medium-high heat. Add the onion and bell pepper and cook, stirring occasionally, until they begin to soften, 3 to 5 minutes. Add the garlic, paprika, crushed red pepper, and ½ teaspoon salt and cook, stirring, until fragrant, 1 to 2 minutes.
2. Add the cilantro, wine, capers, and tomatoes, crushing them with your hands as you add them. Bring to a boil. Reduce heat and simmer, stirring occasionally, until the liquid is slightly thickened, 15 to 20 minutes.
3. Add the shrimp and lime juice to the tomato mixture and cook until the shrimp are opaque throughout, 3 to 5 minutes. Serve with the tortillas, avocado, hot sauce, queso fresco, cilantro, and lime wedges, if desired.

Nutrition:
* Per Serving * Calories 528 * Fat 16g  * Sat Fat 2g * Cholesterol 216mg * Sodium 984mg * Protein 38g
* Carbohydrate 53g * Sugar 6g * Fiber 6g * Iron 6mg * Calcium 112mg

Found in Real Simple Mag. By Alejandra Ramos, May 2010

Vegetable Quiche Cups

Prep time: 15 mins
Cook time: 25 mins
Servings: 6

This crustless quiche recipe can be used as a base for any combination of veg and cheese. I don't always use a muffin tin. Sometimes I just put it in a glass baking dish.

1 package (10 ounce) frozen chopped spinach
3/4 cup shredded reduced-fat cheddar or jack cheese
3/4 cup egg substitute (or enough to make it look right)
1/4 cup finely diced green bell pepper
1/4 cup diced onion
hot sauce to taste

Heat the over to 350 F. Spray a 12-cup muffin pan with cooking spray. Place spinach in the microwave on high for 2 1/2 mins. Drain excess liquid. In a large bowl, combine spinach, cheese, egg, bell pepper, onion, and hot sauce. Mix well. Divide mixture evenly among muffin cups. Bake at 350 for 20 mins or until a tester comes out clean.

Nutrition:
77 cal, 3 g fat, 2 g sat fat, 9 g protein, 3 g carb, 2 g fiber, 160 mg sodium

From South Beach Supercharged P 201

Chunky Veg Hash

Makes 4 (generous 1/2 cup servings)
Prep time: 10 mins
Cook time: 15 mins

This hash is delicious over a poached egg or really any style of egg, and it can also be an omelet filling. Use an dried herb you prefer, or toss in a combo of chopped fresh herbs.

1 T olive oil
1 small onion, chopped
Pinch of dried thyme
Pinch of paprika
1/8 t salt
1 small red bell pepper, diced
4 large button mushrooms, roughly chopped
2 small zucchini, diced
1 small clove of garlic, minced

In a large skillet, heat oil over medium-high heat. Add onion, thyme and paprika, reduce heat to medium-low and cook, stirring occasionally, 7 mins, or until the onion is softened. Stir in salt, bell pepper, mushrooms, zucchini, and garlic. Cover and cook, stirring occasionally, 4 mins longer. Remover from the heat and serve with eggs or by itself.

Nutrition:
59 cal, 4 g fat, .5 g saturated fat, 2 g protein, 6g carb, 2 g fiber, 81 mg sodium.

I just put this up to remember the idea and cooking method. You could use an veg and herb combo.

From South Beach Diet Supercharged P199

Wild and Brown Rice Pilaf with Mushrooms

Serves 4 to 6

Shiitake, cremini or button mushrooms are all delicious in this rustic rice side dish, a lovely addition to the supper table when you're serving pan-seared or roasted fish.

Ingredients
2 tablespoons extra virgin olive oil
1 small onion, diced
1/2 cup mushrooms, sliced
2 cloves garlic, minced
1/4 cup celery, chopped
1/4 cup fresh parsley, chopped
1 teaspoon each dried sage, thyme and rosemary
2 cups wild and brown rice, mixed
3 1/2 cups water or gluten-free vegetable broth

Directions
In a large pot, heat olive oil and sauté onion until soft. Add mushrooms, garlic and celery and sauté until mushrooms are cooked. Add parsley and dried herbs and stir to blend. Add rice and stock or water and bring to a boil. reduce to a simmer, partially covered, and cook for 50 minutes or until rice is tender. Fluff with a fork before serving.

Nutrition
Per serving (about 9oz/272g-wt.): 310 calories (60 from fat), 7g total fat, 1g saturated fat, 8g protein, 56g total carbohydrate (4g dietary fiber, 2g sugar), 0mg cholesterol, 15mg sodium

From: Whole Foods iPhone app.