The Biggest Loser Cookbook Part 15

Increase the amounts of salmon and potato, as for C, but accompany with a slice of wholemeal bread with 1 teaspoon low-fat spread as well (this adds 350 calories)

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Baked potatoes three ways

Choose between the three fillings. You can also cook baked potatoes in a microwave but the results are often not as good; follow manufacturers' instructions, and omit the oil.

CALORIES PER PORTION for filling 1: 375 kCals; for filling 2: 405 kCals; for filling 3: 368 kCals serves 1 1 potato, weighing about 200 g (7 oz) a little olive oil, not more than 1 teaspoon salt and freshly ground black pepper filling 1: beans and bacon 1 streaky bacon rasher 1 x 150 g (5 oz) can of baked beans filling 2: ploughman's potato 25 g (1 oz) strong cheddar cheese, grated 1 small red onion or 2 spring onions, chopped 1 tablespoon chutney 1 sliver of b.u.t.ter, not more than 10 g (12 oz) filling 3: luxury lunch 50 g (2 oz) light cream cheese 1 tablespoon low-fat creme fraiche 50 g (2 oz) smoked salmon Preheat the oven to 200C (400F) Gas mark 6. Wash and dry the potato. Score a line around it, pierce it in a few places with the knife and then wipe it with a piece of kitchen paper moistened with the olive oil. Put the potato in the oven for 50-60 minutes, or until you can tell it is cooked because it gives when you stick a knife in. Keep warm while you prepare the filling of your choice.

To make filling 1, place a frying pan over a high heat, and dry-fry the bacon rasher (no oil), and heat the beans in a small non-stick saucepan. Turn the bacon until it is well done, then hold it above the pan to let the excess fat drain off. Blot it on kitchen paper. Split the potato and spoon the beans on top. Crumble the bacon over the beans, season and serve immediately.

To make filling 2, put the grated cheese and onions in a bowl and stir together. Add the chutney and mix it in. Split the potato, add the sliver of b.u.t.ter and fill it with the cheese mixture. Serve immediately.

To make filling 3, put the cream cheese and creme fraiche in a bowl and mix them together well. Cut the smoked salmon into pieces, stir them into the mixture and add black pepper to taste. Split the potato and add the filling. Serve immediately.

B.

Add a green salad with a dressing made from 2 teaspoons olive oil and 1 teaspoon balsamic vinegar (this adds 120 calories)

C.

Add a salad, as for B, but have a larger potato, about 300-350 g (10-1134 oz) as well (this adds 235 calories)

D.

Have a salad and a larger potato, as for C, and also increase the filling quant.i.ties.

Filling 1: have 2 bacon rashers (this adds 305 calories)

Filling 2: have 35 g (134 oz) cheese and heap the tablespoon of chutney (this adds 330 calories)

Filling 3: add another 2 tablespoons low-fat creme fraiche (this adds 290 calories)

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Vegetable couscous with tomato & chilli sauce

Harissa paste, made from chillies, is a useful thing to keep in your fridge. At only 7 calories per teaspoon you can afford to add it to any dish when you want a bit of spicy heat.

CALORIES PER PORTION 375 kCals serves 2 5 teaspoons olive oil 1 aubergine, sliced and quartered 1 courgette, chopped 1 red pepper, deseeded and chopped into large pieces 1 red onion, peeled and sliced into sections 1 shallot or small onion, chopped 1 garlic clove, finely chopped a pinch of chilli powder, to taste, or 12 teaspoon harissa paste 1 x 227 g (712 oz) can of chopped tomatoes 100 g (312 oz) couscous 100 ml (312 fl oz) boiling water serve with: salad leaves Preheat the oven to 200C (400F) Gas mark 6. Put 2 teaspoons of the olive oil in a large roasting tin or ovenproof dish and pop it in the preheated oven for a minute or two. Take it out, and tilt it so that the olive oil runs across the dish. Put the aubergine, courgette, pepper and onion in the roasting tin and stir them around; drizzle another 2 teaspoons of the oil over them. Return the tin to the oven and cook until the vegetables are just tender - how long this takes will depend on how large the vegetable pieces are, but it should be approximately 40-50 minutes.

While the vegetables are cooking, prepare the sauce. Put the remaining olive oil in a small non-stick pan and cook the shallot until it is transparent, about 5 minutes. Then add the garlic and the chilli powder or harissa and mix it in, stirring, for about a minute. Add the tomatoes and simmer gently for 10 more minutes.

Push the sauce through a sieve into a small bowl or jug; if necessary, adjust the thickness by adding a little hot water. Discard the pulp remaining in the sieve.

When the vegetables are almost ready, prepare the couscous. Put it in a large bowl and add the boiling water. Stir well, cover with clingfilm and set aside for 5 minutes. By the end of this time the couscous should be soft - if it isn't, then leave it a little longer. It should also have absorbed all the water, but if it hasn't, drain it with a sieve. Put the couscous back in the bowl and fluff it up with a fork, breaking up any lumps. Reheat the sauce if necessary, but don't let it burn.

Divide the couscous between 2 plates, and put the roasted vegetables on top. Pour the sauce over everything and serve immediately accompanied by a green salad.

B.

Add a dressing to the salad (2 teaspoons olive oil and 1 teaspoon lemon juice) as well (this adds 90 calories)

C.

Add a dressing, as for B, and increase the amount of couscous to 140 g (434 oz) as well (this adds 160 calories)

D.

Add a dressing and increase the amount of couscous, as for C, but also roast 2 chicken b.r.e.a.s.t.s, about 100 g (334 oz) in the oven at the same time as the vegetables (this adds 310 calories)

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Spinach, smoky bacon & poached egg salad

If you want to cook your egg in an egg poacher, you'll have to coat it with a light spray of oil so the egg doesn't stick.

CALORIES PER PORTION 355 kCals serves 1 2 handfuls of baby spinach leaves, any stringy stalks removed 2 smoked streaky bacon rashers 1 egg for the dressing: 2 teaspoons olive oil a drizzle of cider vinegar a pinch of wholegrain mustard freshly ground black pepper Whisk the dressing ingredients together in a small bowl or jug and add a little black pepper to taste.

Wash the spinach leaves, shake them dry and put them on a serving plate.

Place a frying pan over a high heat, and dry-fry the bacon (no oil) until it is well done. Remove from the pan, then hold it above the pan to let the excess fat drain off. Blot it on kitchen paper and set aside.

Fill a saucepan with about 4 cm (2 inches) of water and put it over a medium heat, then crack the egg into a small bowl. When the water is simmering, slide the egg into the middle (swirling the water first to help keep the white together). Cook until the egg white is set - about 2 minutes.

While the egg is poaching, crumble the bacon over the spinach leaves and drizzle the dressing on top. When the egg is ready, remove it from the water using a slotted spoon and put it briefly on some kitchen paper to drain. Lay it on the salad and serve immediately.

B.

Toast a slice of sourdough bread or ciabatta (about 40 g/134 oz), rub it with garlic and cut into small croutons, then sprinkle over the salad as well (this adds 100-125 calories)

C.

Add croutons, as for B, plus add an extra handful of spinach leaves and one more streaky bacon rasher (this adds 175-200 calories)

D.

Add croutons and more bacon and spinach, as for C, but have 2 slices of sourdough or ciabatta bread (this adds 275-325 calories)