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Successful Dieters Share Flavorful Filling Recipes

Lorraine Eaton, The Virginian-Pilot

Posted Feb 13, 2013

THIRTY DAYS into the New Year, the statisticians tell us that most new dieters have lost their way. To get you back on track, try these recipes from "The Joy Fit Club Cookbook, Diet Plan & Inspiration" (Wiley, 2012, $27.99) by Joy Bauer. Each recipe is by a successful dieter, someone who has lost 100, 200, even 300 pounds. True inspiration.

- Lorraine Eaton, The Virginian-Pilot

EGGS-ACTLY RIGHT

FROM ROCHELLE CULP, Ridgeland, Miss., who lost 104 pounds: "Great dish for breakfast, lunch, or dinner! Chicken breast or ground turkey breast can be added to the omelet."

Sensational Spicy Omelet

Serves: 1

Oil spray

1 to 2 tablespoons diced green sweet pepper

1 to 2 tablespoons diced onion

2 tablespoons sliced mushrooms

1/2 cup chopped fresh spinach

1 whole large egg

2 large egg whites

1/2 cup stewed tomatoes, preferably no-salt added, well drained

1 tablespoon grated Parmesan cheese

Crushed red pepper

Black pepper

Liberally coat a small skillet with oil spray and heat over medium heat. Add the sweet pepper, onion, mushrooms and spinach, and cook, stirring, until the vegetables are soft, 5 to 8 minutes.

In a small bowl, beat the whole egg and egg whites. Pour the eggs into the skillet and cook until set. Gently fold one half of the omelet over the other. Slide the omelet out of the skillet and onto a plate. Top the omelet with the stewed tomatoes, and sprinkle with the cheese. Microwave for 20 to 30 seconds or just long enough to warm the tomatoes.

Season the omelet with the crushed red pepper and black pepper to taste.

Nutrition info 183 calories; 19 grams protein; 7 grams total fat (2.5 grams saturated fat); 215 milligrams cholesterol; 300 milligrams sodium; 14 grams carbohydrates; 2 grams fiber

TALKIN' TURKEY

FROM BRIAN SPAR of Oceanside, N.Y., who lost 155 pounds: "I make this often, along with some oven-baked sweet potatoes and steamed veggies. Like this meatloaf, everything I cook is very simple and very quick."

Easy Turkey Meatloaf

Serves: 4

Oil spray

11/4 pounds ground turkey (at least 90 percent lean)

1 small onion, diced

1 clove garlic, minced

1 teaspoon dried basil

1/2 teaspoon black pepper

1/4 teaspoon kosher salt

1/4 cup ketchup

2 tablespoons barbecue sauce (optional)

Preheat oven to 350 degrees. Liberally coat a 9-by-13-inch baking dish with oil spray.

In a large bowl combine the first seven ingredients (minus oil spray) until well mixed (using your hands to mix is easiest). Mound turkey mixture in a loaf shape, approximately 8 by 4 inches, in the prepared baking dish.

Bake for 35 minutes or until a thermometer inserted into the center of the meatloaf registers 160 degrees. If adding the barbecue sauce, spread it on top of the meatloaf during the last 10 minutes of baking. Allow the meatloaf to rest for 5 minutes, then cut into 4 thick slices.

Nutrition info 211 calories; 31 grams protein; 6 grams total fat (1.5 grams saturated fat); 85 milligrams cholesterol; 395 milligrams sodium; 8 grams carbohydrate; 0.5 grams fiber

A NEW KIND OF BURGER

FROM APRIL HUDSON KEATLEY of Charleston, W.Va., who lost 109 pounds:

Blue Cheese-Bison Burgers with Sauteed Mushrooms and Onions

Serves: 6

Oil spray

For the bison burgers:

1/2 teaspoon kosher or coarse sea salt

1/2 teaspoon black pepper

1/2 teaspoon crushed red pepper

1/2 teaspoon garlic powder

1/2 teaspoon onion powder

2 pounds ground bison

6 tablespoons blue cheese crumbles

For the sauteed mushrooms and onions:

1 tablespoon olive oil

2 large portobello mushrooms caps, stems removed and sliced

1 medium onion, sliced

1/4 teaspoon kosher salt

1/4 teaspoon black pepper

1/2 lemon, juiced

Preheat the grill or heat a large skillet liberally coated with oil spray over medium-high heat.

For the burgers, in a small bowl combine the salt, black pepper, crushed red pepper, garlic powder and onion powder.

In a large bowl break up the ground bison. Sprinkle the seasoning mixture over the bison and mix well, using your hands to ensure the seasoning is evenly distributed throughout the meat. Form the meat mixture into 6 patties.

Grill the burgers for 5 to 6 minutes per side or until they reach the desired doneness. Top each burger with 1 tablespoon blue cheese crumbles 1 to 2 minutes before removing it from the grill.

While the burgers are cooking, prepare the sauteed mushrooms and onions. In a large skillet heat the olive oil over medium heat. Add the mushrooms and onion, and sprinkle with the salt, pepper and lemon juice. Cook, stirring, until the vegetables are soft and lightly browned, 10 to 12 minutes.

Top the blue cheese burgers with the sauteed mushrooms and onions and serve.

Nutrition info 288 calories; 33 grams protein; 16 grams total fat (6 grams saturated fat); 90 milligrams cholesterol; 365 milligrams sodium; 4 grams carbohydrates; 1 gram fiber

©2013 The Virginian-Pilot (Norfolk, Va.)

Visit The Virginian-Pilot (Norfolk, Va.) at pilotonline.com

 
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