Strong Enough- Rex Goudie

Hey Biggest Losers!

Final Week!!! YOU CAN ALL DO IT!!!! SEE YOU ALL AT THE COLUMBIA MALL CHALLENGE MARCH 13TH!

LEAVING YOU WITH SOME MOTIVATION :)

CLICK ON WEBSITE:

http://www.youtube.com/watch?v=Vuwg5L8ZZxY



LYRICS: Strong Enough- Rex Goudie

Tell me why you've got your head in your hands
Say you've been kicked around
Of you're hiding in the corner with your hat
pulled down low
You can't see past the next round

Whever happened to the fire inside of you?
You had the world by the tail
Oh no one else remembers but man I do
You coulda had it all but you walked away
Don't walk away...

[Chorus:]
If it's what you love it's worth fighting for
Don't tell me it's too tough
You got your doubts
Yeah I've been there before
And I think you're strong enough
Yeah I think you're strong enough

Oh you were fast as lightning
You had the golden touch
You carried everyone to the top
I guess you cracked under pressure
It was a long hard way to fall
You didn't even try to get back up
You gotta get back up

[Chorus:]
If it's what you love it's worth fighting for
Don't tell me it's too tough
You got your doubts
Yeah I've been there before
And I think you're strong enough
Yeah I think you're strong enough

To take another shot
Try it all again
Somehow find a way
To get back to where you've been
I want that fighter that I knew
That fire in your eyes
You've got a second chance
Don't give up and let it die

[Chorus:]
If it's what you love it's worth fighting for
Don't tell me it's too tough
You got your doubts
Yeah I've been there before
And I think you're strong enough
Yeah I think you're strong enough


MAP
TEAM RED

Week 6 Winners

Weekly Winner: Megan Pierce  lost 2.57% of body weight!




Weekly Team winner: Team Yellow with Chris Langei 

52.6  total pounds lost week #6



Total pounds lost: 742.6


so with HUGOS pound per pound match, that's 742.6 pounds of food donated to the local food shelf for weeks 1- 6



Megan Pierce won $25 at the Ski and Bike Shop, $25 at Natures Country Store, half hour message from Salon Seva and $10 at Quiznos



Weekly Team winners Trainer also wins: $15 at Quiznos and a 1/2 hour facial or 1/2 hour massage from Salon Seva! Congrats to Chris Langei  Team Yellow  trainer!

Go For The Gold

Hey Everyone!

I am putting on a youth curling event for a class! Im sure some of you have kids that would love to try the sport of curling! Here are the details and hope to see you out for the event! Spread the word!!! Thanks Biggest Losers!



GO FOR THE GOLD
Youth Curling Event

Hey Little Rockers Come Play In Our House!

Bring your kids out to the Grand Forks Curling Club for a fun event where they can try their hand at the game of Curling!

DATE: March 7, 2010
Time: 3-5pm
Cost: FREE!!!!
Age: 10-18
Location: Grand Forks Curling Club


CALL TO REGISTER:
Megan Pierce 218-791-5761




Sponsored by:
Grand Forks Curling Club
UND Recreation and Tourism Students

March 13th, Big Day!

Hey everyone, I'm one who likes to TRY and communicate with those who would benefit from knowing details about events.

As you all know, the end date was set for March 22nd, the reason that date was picked was so that those in charge would have time to prepare all the contestants results and info. The "actual" last day of the challenge is Friday, March 12th.

With that said, we are working out the details to have our awards ceremony/crown the Biggest Loser on Saturday, March 13th (probably 11am) following our Biggest Loser Columbia Mall Challenge. Which, btw is at 9am. This is a challenge for ALL contestants!

We realize that no matter what day we choose, there will be some people that just can't make it! Sorry!

We will keep you posted with details to come next week and if you could please mark this day on your calendar! Don't worry, you will have plenty of time to get ready for Bon Jovi!

Thanks everyone, push yourself hard these last two weeks!

Kerri Drees

Week 5 Winners!

Weekly Winner: Brenda McDonald lost 4% of body weight!


Weekly Team winner: Team Orange with Tanya Gillen70.1 total pounds lost week #5


Total pounds lost: 690.0
so with HUGOS pound per pound match, that's 690.0 pounds of food donated to the local food shelf for weeks 1- 5

 Brenda McDonald won $25 at the Ski and Bike Shop, $25 at Natures Country Store, half hour message from Salon Seva and $10 at Quiznos






Weekly Team winners Trainer also wins: $15 at Quiznos and a 1/2 hour facial or 1/2 hour massage from Salon Seva! Congrats to Tanya Gillen Team Orange trainer!

Greater Grand Forks Biggest Loser Team Challenge, February 21, 2010

Thanks to all of you BIG LOSERS WHO CAME FOR THE CHALLENGE!

Green Team: Tyler Soli, Kerri Drees, Barbara Brown, Dorothy Kellogg, Tami Gowen

Team Orange: Nichole Weber, Marsha Brumbaugh, Brandi Dessellier, Jeff Weber

Team Pink: Julie Kirkiby, Barb Kramer, Anita Sweat, Vicki Avdem, Jennifer Wittmayer

Team Red: Irene Melby,Mallory Woods,Barbara Gryder

Team Camo: Carla Dennis, Andrea Walden

_______________________________________________________________________________

What was the Team Green Challenge? 10 Miles on the spin bikes

________________________________________________________

Phase 2: Perform the following exercises 2 sets of 25 reps unless it says otherwise. Go through all exercises then repeat

Jumping jacks, Push ups, Mountain climbers, burpees, jump squats, lunges, sit ups, reverse lunges, frogees, Flutter Kicks, left and right side planks for 30 seconds, regular plank for 1 minute

Tami Gowen finished 1st, followed by Mallory Woods and Barb Kramer

Tami wanted to pass along the prizes to Mallory, so Jeff Weber was in the top 4!

Wow GREEN Team when you said challenge you weren't joking around. It was a good challenge and it was great to see everybody finished. As I said a couple of times, "it was to finish first for me, it was that I finished the challenge." I'll be ready for the next one for sure.

Brandi

All The Right Moves

Hey Biggest Losers!

We are over halfway done with the Biggest Loser...I guess thats something to be excited about, but im more sad then anything...I love this game, and the people in it and seeing everyone have a good time at the gym! Hopefully everyone will continue their journey on their own after its all done! :)

Anywayz, I need some serious help! When it comes to working out for me I am constantly motivated and entertained by my ipod...I made a biggest loser playlist with 120 songs...which now 4 weeks of it I am over it...I need some new upbeat and motivating workout songs! so if anyone has any good songs post them!!! :)

Here are some of my favorites to workout to:

1. For your entertainment- Adam Lambert
2. I gotta Feeling- Black Eyed Peas
3. Three- Britney Spears
4. Cowboy Casanova- Carrie Underwood
5. Play on- Carrie Underwood (good motivation song)
6. Party in your bedroom- Cash Cash
7. Call on me - Eric Prydz
8. How far do you want to go - Gloriana
9. Party in the USA- Miley Cyrus
10. In my head- Jason Derulo
11. Welcome to the world- Kevin Rudolph
12. Blah Blah Blah- Kesha
13. Bad Romance & Telephone by LADY GAGA!!!!
14. Patron Tequila- Paradisco Girls ( my #1 favorite workout song )
15. Runnin- Lil Wayne
16. Knockout- Lil Wayne
17. All the right moves- One republic
18. Live your life, firebomb, photographs, G4L, wait your turn- All songs by Rihanna
19. Today is a fairytale- Taylor Swift

K im done! that took alot of thinking to pick my top 20ish from over 10,000 songs! enjoy!


MAP (Megan Ashley Pierce)
Team REEEED!

What's In Your Grocery Cart?

I believe our health is defined by what we eat.

Last Wednesday I was in Hugo's to pick up a few items. While standing in line, I noticed the items in other shoppers' carts. One shopper had (4) frozen pizzas, (2) 24-pk of coke, a bag of Oreos, 1% milk, canned fruits/veggies and a package of brownies. Another shopper behind me had a mix of fresh fruits/veggies, eggs, 2% milk, frozen dinners, and a pail of ice cream. On the outside, both shoppers appeared to be healthy because they were thin. But, as I reflected on this I came to the realization that thin does not necessarily equal healthy. I desire health over being thin.

Week 4 Winners!

Weekly Winner: Brad Costello lost 3% of body weight!


Weekly Team winner: Team Blue with Kevin Rost


116.8 total pounds lost week #3

Total pounds lost: 619.9

so with HUGOS pound per pound match, that's 619.9 pounds of food donated to the local food shelf for weeks 1- 4

Brad costello won $25 at the Ski and Bike Shop, $25 at Natures Country Store, half hour message from Salon Seva and $10 at Quiznos


Weekly Team winners Trainer also wins: $15 at Quiznos and a 1/2 hour facial or 1/2 hour massage from Salon Seva! Congrats to Kevin Rost Team Blue trainer!

Update from team orange. We may not have been big on the boards, yet. But watch out, here we come. As Robin keeps stating, "Slow and Steady Wins The Race." That's our game plan. We are maintaining steady weight loss, and feeling great. Watch out, teams, here comes Orange!!!!

Here's my weekly tip, which I truly believe and love it!!! "Just like brushing your teeth, do your workout! And understand that you are the result of what your workout is." ~Tracy Anderson Method

Best of wishes to the Orange team, and may our true colors shine through!!!

Frozen Feat Saturday Feb. 13 2010

Yeah! We did it! Good job everyone. Fargo Marathon here we come!

FrozenFeat

Ha, ha ha ha..anyone who knows me, knows I can't get thru a winter without going in the ditch. I decided to go for a quick little run this afternoon, tried pulling over to park my car(Thompson back roads) and went a little too far. Thankfully hubby was just down the road. You should have seen the look on his face. He always comes and gets me, he's a keeper!

Anyway, as I was running. I call it trotting cuz I don't go very fast. An idea came to me, the FrozenFeat is this Saturday, registration is at 8am and I think it would be great to see as many of us GGF Biggest Losers out there in our t-shirts! Even if you don't run/walk it. Grab a cowbell, jingle bells, etc and cheer on all the Biggest Losers. The friends there cheering on the participates are just as important, you can't imagine the motivation you provide standing along side cheering those runners/walkers on! I have extra cowbells!

so, who is in? if the $20 registration fee is a problem, please email me privately! kerri@97kyck.com

Again, WHO IS IN??? I think I will bring the station vehicle down and park it and blast the tunes so I'd need someone to hang by the vehicle!

remember, it's at YOUR pace!

Kerri




FROZENFEAT

Suprising Results

So before working out today I really didn't think that I was getting stronger or making any real head way in my workouts. I had a not so good weight in last week, which made me question if all the hard work that I am doing is working at all.

During my workout today I had a complete mood change because I was able to do heavier weights than I haven't been able to do in a really long time and I was able to go longer and harder in my sets too. I was really surprised in my self and I have this new energy  that will hopefully carry me over the next few weeks. I owe my success to my trainer Kevin because he is there pushing me and making me do the heavier weights even when I don't want too and pushing me to do those extra minutes of cardio which i really hate.. but i will do them.. Take last night for example I had a light weight, I know that I should have done a heavier one but I didn't want to for some reason.. and he saw me with the light weight and gave me a much heavier weight. Yes it was alot tougher for me but, I am really glad that he did because with out that push I wouldn't have gotten the most out of my workout.

Just think the contest is close to half over.. Looking back to the start of this contest to where I was at physically and emotionally, and looking at my self now.. There is a huge difference.  I am able to workout longer and harder than before, emotionally it's been a huge change. I am in a overall better mood and smiling alot more. Physically I am starting to notice that I am slimming down and able to look and feel good in those clothes that I wasn't able to wear before I started this, I am able to wear and feel great in them!! I am so glad that I decided to start this contest! The best decision that I had made. I hope that you all feel the same way as I do.  Keep up the great work!!!

GO BLUE!!

Laura- Team BLUE

Survival

This past week I hit my low point. Questioning myself such as; Why am I doing this? Will my body cooperate with me this time? Can I make these lifestyle changes stick? What if my little companion (diabetes) refuses to leave?

I love 80s rock and today I was listening to a classic by Survivor titled "Eye of the Tiger"..... That's when I realized that without the guts to continue to step forward and fight, I will not win at restoring my health. If I don't go the distance and push myself, I will not reach my goals. I'm in it.. going the distance... not gonna stop... nothing will hold me back. I wanna live life to the fullest!

EYE OF THE TIGER (Survivor)
Risin' up, straight to the top
Have the guts, got the glory
Went the distance, now I'm not gonna stop
Just a man (Woman) and his (her) will to survive

Its the eye of the tiger, its the cream of the fight
Risin' up to the challenge of our rival.......

Thanks, Jeff, for coming to Pump It!!!! Looking good!!!! See, it's not just for women...it's for everyone!!!!!

No Pain....No Gain....

I hate that saying, but it's so true! You know all those things you HATE to do, for me it's burpies, mountain climbers and those exercises where you jump as high as you can into a squat....I hate all those, but it's those things I hate that I NEED to do more of! Right???

We are really blessed to have such great Personal Trainers at Center Court. Not only are they giving of their time, not only are they helping you and I reach goals we've never been able to reach, but each and every trainer is doing it with their whole heart and that is what makes each and every one of them AMAZING!

Thank You!
Kerri

I am writing to say that I am so excited to be a part of this contest, not so much to win the contest but to learn to make healthier lifestyle choices. I have struggled with my weight for as long as I can remember. I have tried multiple diets from Weight Watchers to Jenny Craig and each time I have had a level of success with them but in time all the weight comes piling back on. I am so excited to learn how to enjoy exercise and I hope that this is the key to my success of keeping the weight off permanently. Forever I have been the person that has said, "I can't do that" and so I haven't even tried. My trainer, Tanya, has taught me that I can be the person that can do it I just have to try. She encouraged me to try a cycling class but didn't tell me it was an intermediate/advanced class. I would have NEVER tried it before but she said "Just come" and I did and I made it through the whole class. Was I as good as the advanced? Of course not, but I was there and that is what counts. It really is a journey that you have to believe in the small steps it takes to get to the goal.

Nikki-Orange Team "In it for the long haul!"

plateaus?

hello everyone,

everyone is doing a great job so far! I see the total weight loss is now in the five hundreds - that's incredible!

it is now getting to the point in the contest where some contestants are going to plateau...if it happens to you, it's time to change it up! add some more variety to your workouts or your diet! do that extra ten minutes of cardio you don't wanna do! i'm telling you right now that you wont get away with the bare minimum! so i'm challenging everyone in this contest to step up their game - think you've been pushing yourself to the limit yet? push yourself further!

keep up the good work guys!

------- Kevin Rost - Team Blue -------

Week 3 Winners!!

Weekly Winner: Ryan Christian lost 3% of body weight!
Weekly Team winner: Team Yellow with Chris Langei


109.6 total pounds lost week #3
Total pounds lost: 503.10

so with HUGOS pound per pound match, that's 503.10 pounds of food donated to the local food shelf for weeks 1- 3


Ryan Christian won $25 at the Ski and Bike Shop, $25 at Natures Country Store, half hour message from Salon Seva and $10 at Quiznos


Weekly Team winners Trainer also wins: $15 at Quiznos and a 1/2 hour facial or 1/2 hour massage from Salon Seva! Congrats to Chris Langei Team Yellow trainer!

Fun Pictures!!

A special Thank you to Brenda from Team Yellow for putting on a special Drums Alive class last friday!!!

Team Camo!!

Check back for more pictures!!!

Low Carb Bread Recipe

I found this delicious low-carb bread recipe online. Its a focaccia-style flax bread.

Prep Time: 15 minutes
Cook Time: 20 minutes

Ingredients:

2C flax seed meal {good stuff found @ CVS by the pharmacy}
1 tbsp baking powder
1 tsp salt
1-2 tbsp splenda (or any other sugar substitute)
5 beaten eggs
1/2C water {room temp}
1/3C oil

Preparation:

preheat oven to 350F, prepare pan ( a 10x15 pan with sides works best) with oiled parchment paper or a silicone mat.

1) Mix dry ingredients well --- a whisk works best
2) Add wet to dry and combine well. make sure there aren't obvious strings of egg white hanging out in the batter.
3) Let batter set for 2-3 minutes to thicken up some (leave it too long and it gets past the point where its easy to spread)
4) Pour batter onto pan. because it's going to tend to mound in the middle, you'll get a more even thickness if you spread it away from the center somewhat, in roughly a rectangle an inch or two from the sides of the pan. (if you want thinner, spread it all the way to the edges).
5) Bake for about 20 minutes, until it springs back when you touch the top and/or is visibly browning even more than flax already is.

Looking for a challange, is your team up for it?

Team Green would like to throw out a challenge to any and all of the competing teams. It will have to be Sunday February 21 at 12:30. You have some time to prepare your mind and body. There will be prizes! What is the challenge? You will just have to trust that you can do whatever the challenge is, yes....a surprise!

Jen, Tanya, Kevin, Ryan, Nick, Julie, Chris.......get your contestants pumped up. Even if they all can't make it.....BE THERE!

TEAM GREEN~Kerri Drees

5 Super Bowl Food Makeovers

Beefy Chili
People love chili because it’s a simple one-pot meal that feeds a hungry crowd. Preparing with fatty ground beef and topping with cheese, sour cream, and corn chips can really bump up the fat and calories. This version cuts 70% of the calories, 70% of the total fat, and 83% of the unhealthy saturated fat from traditional chili recipes without eliminating any of your favorite flavors. With just a few simple substitutions, this chili will become a new crowd favorite.

Makeover Tip: Replace high-fat ground beef with lean ground turkey breast and lean ground sirloin to lower the saturated fat, and add extra flavor with bacon and beer (which has less sodium than canned broth). Top with reduced-fat cheese and you’re sure to score big nutrition points.

Yield: 6 servings

Ingredients

* 1 bacon slice, finely chopped
* 2 1/4 cups finely chopped onion, divided (about 2 medium)
* 2 garlic cloves, minced
* 1 pound coarsely ground turkey breast
* 1/2 pound coarsely ground sirloin
* 1 (12-ounce) can beer (such as Budweiser)
* 3 tablespoons chili powder
* 1 teaspoon Worcestershire sauce
* 1/2 teaspoon kosher salt
* 1/4 teaspoon ground cumin
* 1 (14 1/2-ounce) can diced tomatoes, undrained
* 1 (8-ounce) can no-salt-added tomato sauce
* 1 (15-ounce) can pinto beans, rinsed and drained
* 1/2 cup (2 ounces) reduced-fat shredded cheddar cheese
* Oyster crackers (optional)

Preparation

1. Cook bacon in a large Dutch oven over medium heat 5 minutes or until browned. Stir in 2 cups onion; cover and cook until onion is tender (about 5 minutes). Uncover and stir in garlic; cook for 1 minute.

2. Increase heat to medium-high; add turkey and sirloin to pan. Cook 5 minutes or until browned, stirring to crumble. Add beer; cook until liquid is reduced to 1/3 cup (about 7 minutes). Stir in chili powder and next 5 ingredients (through tomato sauce). Cover, reduce heat, and simmer 30 minutes or until mixture thickens. Stir in beans; cook 10 minutes or until thoroughly heated. Ladle 1 cup chili into each of 6 bowls. Top each serving with 4 teaspoons cheese and 2 teaspoons onion. Serve with crackers, if desired.

Nutritional Information

Calories: 278 (25% from fat)

Fat: 7.7g (sat 3.4g,mono 2.2g,poly 0.6g)

Protein: 33.1g

Carbohydrate: 20.3g

Fiber: 4.5g

Cholesterol: 52mg

Iron: 3.2mg

Sodium: 623mg

Calcium: 123mg

Pork and Pinto Bean Nachos
Yield: 6 servings (serving size: 1 ounce chips, 1/2 cup beans, 1/3 cup pork, and 1/2 cup topping)

Ingredients Meat: * 1 (1-pound) pork tenderloin, trimmed * 2 tablespoons olive oil, divided * 1/2 teaspoon salt, divided * 1/4 teaspoon black pepper * Cooking spray * 2 tablespoons fresh lime juice * 1 teaspoon minced garlic

Beans: * 1 can chipotle chiles in adobo sauce * 2 tablespoons water * 2 teaspoons fresh lime juice * 1 teaspoon chili powder * 1/4 teaspoon salt * 2 (15-ounce) cans pinto beans, rinsed and drained * 4 applewood-smoked bacon slices, cooked and crumbled

Topping: * 1 1/2 cups chopped plum tomato * 1 cup diced avocado * 1/2 cup chopped jicama * 1/3 cup chopped onion * 2 tablespoons fresh lime juice * 1 tablespoon olive oil * 1/4 teaspoon salt

Remaining ingredients:
* 6 ounces sturdy tortilla chips (8 cups)
* 1 1/4 cups (5 ounces) shredded reduced-fat Colby and Monterey Jack cheese blend
* 1/4 cup chopped fresh cilantro
* 1 jalapeño pepper, thinly sliced

Preparation

1. Preheat oven to 500°.

2. For meat, rub pork with 1 tablespoon oil, 1/4 teaspoon salt, and black pepper. Place pork in a shallow roasting pan coated with cooking spray. Bake at 500° for 23 minutes or until a thermometer registers 160°. Remove from pan; cool 10 minutes. Shred pork with two forks to measure 2 cups; place in a small bowl. Stir in remaining 1 tablespoon oil, remaining 1/4 teaspoon salt, 2 tablespoons juice, and garlic.

3. For beans, remove 2 chipotle chiles and 1 teaspoon adobo sauce from can; reserve remaining chiles and sauce for another use. Drop chiles through food chute with food processor on; pulse 3 times or until coarsely chopped. Add adobo sauce, water, and next 4 ingredients (through beans); process 5 seconds or until smooth. Stir in bacon.

4. Preheat broiler.

5. For topping, combine plum tomato and the next 6 ingredients (through 1/4 teaspoon salt); toss well to coat.

6. Arrange tortilla chips in a single layer on a large rimmed baking sheet. Top evenly with bean mixture; top with meat mixture, and sprinkle with cheese. Broil 4 minutes or until cheese melts. Top evenly with topping, cilantro, and jalapeño. Serve immediately.

Nutritional Information

Calories: 517

Fat: 26.9g (sat 6.8g,mono 12.4g,poly 3.3g)

Protein: 31.4g

Carbohydrate: 38.4g

Fiber: 8.9g

Cholesterol: 66mg

Iron: 3.3mg

Sodium: 991mg

Calcium: 248mg

Creamy Dip

Steer clear of the mayonnaise and cheese-laden dips at the party and go for a healthier option. Creamy dips are often filled with hidden fat and calories, and the chips and crackers used to scoop them up can provide even more sodium, saturated fat, and calories.

Makeover Tip: Make your own creamy dips by pureeing white beans with onion, garlic, and Parmesan cheese and black beans with green chiles and cumin. The calories and fat are significantly slashed, plus you get a fiber boost with each serving. Use fresh veggies as dippers for a nutrient-rich way to scoop up your favorite dips.

Opposing-Sides Two-Bean Dip

Yield: 12 servings (serving size: about 3 tablespoons dip and 4 chips)

Ingredients

* 1 (16-ounce) can Great Northern beans, drained
* 1/2 cup chopped onion, divided
* 3 tablespoons grated Parmesan cheese
* 1/2 teaspoon salt, divided
* 1/2 teaspoon black pepper, divided
* 2 small garlic cloves, divided
* 1 (15-ounce) can black beans, drained
* 1 (4.5-ounce) can chopped green chiles, drained
* 1/4 teaspoon ground cumin
* 1/2 cup (2 ounces) finely shredded reduced-fat cheddar cheese
* 1/4 cup sliced green onion tops
* Garlic Pita Chips

Preparation

Combine the Great Northern beans, 1/4 cup chopped onion, Parmesan cheese, 1/4 teaspoon salt, 1/4 teaspoon pepper, and 1 garlic clove in a food processor; process until smooth. Spoon white bean mixture into a bowl on one side; set aside.

Combine the black beans, 1/4 cup chopped onion, 1/4 teaspoon salt, 1/4 teaspoon pepper, 1 garlic clove, chiles, and cumin in a food processor; process until smooth. Spoon black bean mixture into other side of bowl containing white bean mixture.

Sprinkle cheddar cheese and green onions between 2 bean dips. Serve with Garlic Pita Chips.

Nutritional Information

Calories: 179 (13% from fat)

Fat: 2.5g (sat 1g,mono 0.3g,poly 0.4g)

Protein: 7.8g

Carbohydrate: 29.9g

Fiber: 5.4g

Cholesterol: 4mg

Iron: 2.2mg

Sodium: 272mg

Calcium: 111mg

Jim Thorton, Cooking Light, OCTOBER 1998

Fried Chicken Fingers

The average fast food chicken finger runs around 120 calories and 4 grams of fat each. Throw in a few more chicken fingers and a heaping side of creamy honey mustard sauce or Ranch dressing and you’re averaging close to 600 calories.

Makeover Tip: Lighten up your chicken fingers by breading chicken breast tenders in crushed cornflakes and then baking until crispy. Make a homemade honey-mustard using honey and spicy mustard for a fresh, easy, low-calorie dipping sauce.

Oven "Fried" Chicken Fingers with Low-Cal Honey Mustard Dipping Sauce

Yield: 8 servings (serving size: 2 chicken tenders and 1 tablespoon sauce)

Ingredients

* Sauce:
* 1/4 cup honey
* 1/4 cup spicy brown mustard

Chicken:
* 1 1/2 pounds chicken breast tenders (about 16 pieces)
* 1/2 cup low-fat buttermilk
* 1/2 cup coarsely crushed cornflakes
* 1/4 cup seasoned breadcrumbs
* 1 tablespoon instant minced onion
* 1 teaspoon paprika
* 1/4 teaspoon dried thyme
* 1/4 teaspoon black pepper
* 1 tablespoon vegetable oil

Preparation

To prepare sauce, combine honey and mustard in a small bowl; cover and chill.

Preheat oven to 400°.

To prepare chicken, combine chicken and buttermilk in a shallow dish; cover and chill 15 minutes. Drain chicken, discarding liquid.

Combine cornflakes and next 5 ingredients (cornflakes through pepper) in a large zip-top plastic bag; add 4 chicken pieces to bag. Seal and shake to coat. Repeat procedure with remaining chicken. Spread oil evenly in a jelly-roll pan, and arrange chicken in a single layer in pan. Bake at 400° for 4 minutes on each side or until done. Serve with sauce.

Nutritional Information

Calories: 185 (18% from fat)

Fat: 3.7g (sat 0.8g,mono 1.2g,poly 1.2g)

Protein: 21.6g

Carbohydrate: 16g

Fiber: 0.3g

Cholesterol: 49mg

Iron: 1.3mg

Sodium: 306mg

Calcium: 46mg

Chocolatey Brownies

When fourth quarter rolls around, pull out a plate of antioxidant-rich dark chocolate brownies and watch them disappear. Traditional brownies have around 250 calories and 10 grams of fat. Shave off 95 calories and 4.5g fat by making this simple substitution.

Makeover Tip: This rich dessert uses less fat than traditional brownies by substituting water and cherry preserves in place of some of the oil. The combination of unsweetened cocoa and semisweet chips makes for a rich, dark flavor.

Dark Chocolate And Cherry Brownies

CookingLight.com users agree: Sweets are a top craving, and chocolate is in a class by itself. These rich brownies are just the ticket. Lining the pan with parchment paper helps prevent the moist brownies from sticking.

Yield: 16 servings

Ingredients

* Cooking spray
* 3.4 ounces all-purpose flour (about 3/4 cup)
* 1 cup sugar
* 3/4 cup unsweetened cocoa
* 1 teaspoon baking powder
* 3/4 teaspoon salt
* 1/3 cup cherry preserves
* 1/3 cup water
* 5 tablespoons butter
* 1 large egg, lightly beaten
* 1 large egg white
* 1/3 cup semisweet chocolate chips
* Powdered sugar (optional)

Preparation

1. Preheat oven to 350°.

2. Line a 9-inch square baking pan with parchment paper; coat with cooking spray.

3. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Combine flour, 1 cup sugar, unsweetened cocoa, baking powder, and salt in a large bowl; stir with a whisk. Combine cherry preserves, 1/3 cup water, and butter in a small saucepan; bring to a boil. Add preserves mixture to flour mixture; stir well. Add egg and egg white; stir until smooth. Stir in semisweet chocolate chips. Scrape batter into prepared pan. Bake at 350° for 25 minutes or until a wooden pick inserted in center comes out with a few moist crumbs. Cool in pan on wire rack. Garnish with powdered sugar, if desired.

Nutritional Information

Calories: 155 (31% from fat)

Fat: 5.4g (sat 3g,mono 1.4g,poly 0.2g)

Protein: 2.2g

Carbohydrate: 25.8g

Fiber: 1.1g

Cholesterol: 23mg

Iron: 1mg

Sodium: 168mg

Calcium: 10mg

Jeanne Thiel Kelley, Cooking Light, SEPTEMBER 2008