Healthy Recipes from The Biggest Loser Simple Swaps－violetteBL+RD

Comfort Food with Less Calories

Though weight-loss is extreme on The Biggest Loser, the new cookbook from the show,The Biggest Loser Simple Swaps, gives you small, manageable changes you can make in your favorite foods to cut calories without sacrificing taste. Here are our favorites.

Swap White Bread for Ezekiel Sprouted Bread
Ezekiel sprouted bread, which is low in carbs and high in protein, will keep you fuller longer. Try Nicole and Damien's Sweet Grilled Cheese Sandwich.

The Recipe:

This yummy, easy snack is perfect for sharing with a friend or, in the case of Season 7 lovebirds Nicole Brewer and Damien Gurganious, your spouse!

Ingredients:
2 slices low-fat provolone or Swiss cheese
2 slices Ezekiel cinnamon raisin bread

Directions:
Spray a small nonstick skillet with cooking oil spray. Place the cheese between the slices of bread. Heat the pan over medium-high heat and add the sandwich. Gently press down with a spatula once or twice during grilling. When one side is golden, turn the sandwich over and cook until golden brown. Cut the sandwich in half and serve immediately.

Makes 1 sandwich

Per 1⁄2 sandwich: 120 calories, 8 g protein, 20 g carbohydrates, 2 g fat (less than 1 g saturated), 5 mg cholesterol, 2 g fiber, 270 mg sodium

Swap Noodles for Veggies

Try making a healthier lower-carb lasagna by replacing the pasta in your favorite lasagna recipe with thin slices of grilled or broiled zucchini or eggplant. Better yet, try this recipe for veggie lasagna.

The Recipe:

You’ll never miss the pasta in this scrumptious, cheesy Italian favorite. Wrap and freeze any extra servings individually to thaw and warm for lunch in a hurry.

Ingredients:
2 large zucchini (about 1pound), ends trimmed, thinly sliced lengthwise
3 links (about 4 ounces each) lean turkey Italian sausage
1 red bell pepper or roasted red bell pepper, diced
1 cup diced yellow onion
1 teaspoon minced garlic
1 cup low-fat marinara sauce
2 egg whites
1 (15-ounce) container fat-free ricotta cheese
2 teaspoons Italian seasoning
1⁄2 teaspoon ground black pepper
2⁄3 cup shredded low-fat mozzarella cheese
1⁄4 cup grated Parmesan cheese

Directions:
Preheat the oven to 325°F. Lightly coat an 8'' × 8'' baking pan with olive oil cooking spray. Set aside.
Lightly spray a baking sheet with olive oil cooking spray. Arrange the zucchini slices in a single layer on the baking sheet. Spray them lightly with olive oil cooking spray. Broil (or grill) the zucchini for about 8 minutes, or until tender and very lightly browned. Set aside to cool.

To prepare the meat sauce, cook the sausage in a nonstick skillet over medium-high heat for about 3 minutes, stirring occasionally with a wooden spoon to break up any clumps. Add the bell pepper,
onion, and garlic, and cook for about 4 minutes longer, until the meat is no longer pink. The juices should be cooked dry. Stir in the marinara sauce and bring to a boil. Reduce the heat and simmer for about 5 minutes, stirring frequently. The sauce will be very thick. Meanwhile, in a mixing bowl, combine the egg whites, ricotta, Italian seasoning, and black pepper until well combined.

To assemble the lasagna, spread half of the meat sauce in the bottom of the prepared baking pan. Layer on half of the zucchini slices, followed by half of the ricotta mixture and half of the mozzarella cheese. Repeat with the remaining meat sauce, zucchini slices, ricotta mixture, and mozzarella.
Sprinkle with Parmesan cheese. Bake for about 40 minutes, or until bubbly and lightly browned. Let stand for 5 minutes before serving.

Makes 8 servings

Per serving: 210 calories, 18 g protein, 17 g carbohydrates, 7 g fat (2 g saturated), 45 mg cholesterol, 3 g fiber, 340 mg sodium

Swap Syrup for Flaxseed

Instead of filling up on pancakes and waffles with high-calorie syrup, start your day with omega 3-rich flaxseed, which will keep you feeling fuller longer and contains heart-healthy fats. Sprinkle flaxseed on your favorite whole grain cereal or try the Golden Flaxjacks recipe.

Whole grains add texture and flavor to any recipe, and flaxseed contains heart-healthy omega-3s. Cook your flaxjacks over moderate heat so they don’t burn; the flaxseed makes them brown more quickly. Serve hot with Strawberry Fruit Spread or low-calorie syrup.

Ingredients:
1 cup whole wheat flour
1⁄2 cup stone-ground cornmeal
2 tablespoons wheat bran or oat bran
2 tablespoons flaxseed meal (see note)
2 teaspoons baking powder
1⁄2 teaspoon salt
2 large egg whites
1 3⁄4 cups fat-free or 1% milk
2 tablespoons olive oil or canola oil
1⁄2 teaspoon pure vanilla extract

Directions:
In a large mixing bowl, combine the flour, cornmeal, bran, flaxseed meal, baking powder, and salt. Set aside. In a small mixing bowl or blender, whisk together the egg whites, milk, oil, and vanilla until smooth. Make a well in the center of the dry ingredients. Pour the liquid mixture into the well and stir just until combined. Allow the batter to stand for about 30 minutes or overnight in the refrigerator. Add more milk, if needed, to obtain batter the consistency of thick cream.

Heat a nonstick griddle or nonstick skillet (coated with cooking spray if necessary) to medium heat. For each flaxjack, pour a scant 1⁄4 cup of batter onto the griddle. Cook until the flaxjacks are puffed and dry around the edges. Turn and cook the other side until golden brown.

Note: If you can’t find flaxseed meal, you can grind whole flaxseeds yourself in a spice grinder or clean coffee grinder. Grind to the consistency of cornmeal. Four teaspoons of whole flaxseeds yield approximately 2 tablespoons of flaxseed meal.

Makes 8 servings of 2 (4'') flaxjacks

Per serving: 160 calories, 6 g protein, 23 g carbohydrates, 5 g fat (1 g saturated), 0 mg cholesterol, 4 g fiber, 320 mg sodium

Swap Pasta for Spaghetti Squash

Spaghetti squash has been a ranch favorite since Season 2, when Suzy Hoover invented Spaghetti Squash Marinara. Season 5 winner, Ali Vincent loves it too! Not only does a cup of cooked spaghetti squash have a mere 40 calories, plus 2 grams of fiber and loads of vitamins, but it's also satisfying and flavorful. Try the Spaghetti Squash with Avocado Pesto recipe.

This flavorful squash can always be found in the kitchen at the ranch as a creative replacement for white pasta. Add grilled chicken and a tomato salad and you have a meal. The avocado pesto is also delicious as a sandwich condiment or drizzled over sliced tomatoes.

Ingredients:
1 medium spaghetti squash (1 1⁄2–2 pounds), washed, halved lengthwise, and seeded
1⁄2 ripe avocado, pitted and diced
1⁄4 cup fresh basil leaves or Italian parsley
1 tablespoon chopped chives
2 tablespoons grated Parmesan cheese
1 teaspoon minced garlic
1⁄2 teaspoon salt
1⁄4 teaspoon ground black pepper
1⁄3 cup hot water
2 tablespoons chopped fresh basil or parsley (optional)

Directions:
Preheat the oven to 375°F. Lightly coat a baking sheet with olive oil cooking spray. Pierce the outside of each half of the squash a few times with a fork. Place the squash cut side down on the baking sheet and bake for about 45 minutes, or until very tender when tested with a fork. Cool
slightly.

Meanwhile, place the avocado, basil or parsley, chives, Parmesan, garlic, salt, black pepper, and hot water in a blender and process until smooth, turning the blender off and on occasionally and adding a tablespoon or two of additional hot water if needed. There will be between 1⁄2 and 3⁄4 cup of pesto. When the squash has cooled, use a fork to rake the spaghetti-like threads of squash into a serving bowl. Discard the skin. There will be about 3 cups of spaghetti squash. Drizzle the pesto over the squash and garnish with fresh basil or parsley if desired.

Makes 6 servings

Per serving: 60 calories, 2 g protein, 9 g carbohydrates, 3 g fat (0 g saturated), 0 mg cholesterol, 3 g fiber, 230 mg sodium