Bob Harper's banana-nut cinnamon muffins and more

'The Biggest Loser' trainer shares healthy and delicious recipes like spicy quinoa paella, seared pork with lemon and many other dishes from his new book "Skinny Rules."

Banana-nut cinnamon muffins
Servings:

Makes 4 muffins, 2 servings

Ingredients

    • 1 small extra- ripe banana
    • 2 teaspoons cinnamon
    • 8 large egg whites
    • 1 cup rolled oats
    • 1/2 cup unsweetened applesauce
    • 2 tablespoons chopped walnuts

Preparation

Baking Directions:

1. Preheat the oven to 350°F.2. Mash the banana in a small bowl with a fork.3. Mix all ingredients except the walnuts in a food processor or blender.4. Fold the walnuts into the batter.5. Line 4 of the cups in a 6- cup muffin pan with paper liners.Divide the mixture among the lined muffin cups.6. Bake for 20 to 25 minutes or until done. (A toothpick inserted in the center should come out clean.)

Tips:

Nutrition information per serving: 343 calories, 24g protein, 47g carbs, 7.6g fat

Spicy quinoa paella
Servings:

Makes 4 muffins, 2 servings

Ingredients

    • Olive oil spray
    • 1/4 onion, chopped
    • 1 garlic clove, crushed
    • 1/2 red bell pepper, diced
    • Pinch of red pepper flakes
    • 1/4 teaspoon dried oregano
    • 1/4 teaspoon ground coriander
    • 1/2 cup diced zucchini
    • 4 ounces chicken, cubed
    • 1/4 cup uncooked quinoa, rinsed and drained
    • 3/4 cup low- sodium chicken broth
    • 2 cups chopped fresh spinach

Preparation

Baking Directions:

1. Heat a skillet over medium- high heat. Coat with olive oil spray.2. Sauté the onion, garlic, and bell pepper for 4 to 5 minutes, until tender.3. Stir in the pepper flakes, oregano, coriander, and zucchini and cook for 2 minutes. 4. Add the chicken and sauté for 3 minutes, stirring occasionally to cook all sides. 5. Add the quinoa and allow it to toast for 2 minutes. 6. Pour in the broth, lower the heat, and cover. Cook for 15 minutes, or until the quinoa is cooked through and the broth is absorbed.7. Add the spinach and stir in until wilted.

Tips:

Nutrition information: 363 calories, 5g protein, 45g carbs, 5g fat

Seared pork with lemon and thyme sauce

Ingredients

    • Olive oil spray
    • 4 ounces thinly cut pork loin chop
    • Freshly cracked black pepper
    • 1/4 cup low- sodium chicken or vegetable broth
    • 1 tablespoon freshly squeezed lemon juice
    • 1 teaspoon chopped fresh thyme
    • 1/2 garlic clove, minced

Preparation

Baking Directions:

1. Heat a skillet over medium- high heat and lightly spray with olive oil. 2. Season the loin with cracked pepper. Place in the skillet and sear for 2 minutes on each side. Transfer to a plate and set aside.3. Add the broth, lemon juice, thyme, and garlic to the skillet and heat over medium heat. Simmer until sauce reduces slightly, 2 to 3 minutes.4. Add the pork to the sauce and cook until no longer pink, 2 to 3 more minutes.

Tips:

Nutrition information: 235 calories, 33.7g protein, 2g carbs, 9.5g fat

Wild salmon with lmeon herb oil and roasted tomatoes

Ingredients

    • Olive oil spray
    • 1 teaspoon freshly squeezed lemon juice
    • 1 teaspoon olive oil
    • 1 teaspoon chopped fresh oregano (or 1/2 teaspoon dried)
    • 1 teaspoon chopped fresh basil
    • 5 ounces wild salmon fillet
    • 1 cup Roasted Tomatoes

Preparation

Baking Directions:

1. Preheat the oven to 450°F. Spray a sheet of foil with olive oil. 2. Mix the lemon juice, olive oil, oregano, and basil together in a small bowl. 3. Put the fish on the foil and coat with the lemon- herb oil. Bake for 8 to 10 minutes, until the fish flakes when probed with a fork. 4. Serve with roasted tomatoes.

Tips:

Nutrition information: 338 calories, 32g protein, 16g carbs, 12g fat

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