Easy Mediterranean Inspired Lettuce Wraps

I've put off posting this because I accidentally formatted the SD card with the photos. But then thought, it's been so long since I posted a recipe... I'll update it next time I make these and take photos.

Ingredients

8 large iceberg lettuce leaves

2 Tbsp coconut oil

1 Tbsp garlic, minced

1 medium onion, finely chopped

1 large boneless, skinless chicken breast (approx. 575 gr), finely chopped

1 Tbsp Garam Masala

1 tsp Cinnamon

1 Tbsp sumac

1/4 tsp garlic salt

Directions

Rinse and pat dry lettuce leaves. Set aside.
Heat coconut oil in large skillet on med-high heat. Add garlic and onion. Sauté until edges of onion brown.
Reduce heat to medium. Add chicken and spices. Cover. Stir occasionally until chicken fully cooked.
Place 1/8 mix into each lettuce leaf. Roll and serve.

Optional, melt soft goat cheese in microwave and use as a sauce.



Serves 8
1 wrap per serving
Calories - 126.0
Carbohydrates - 2.2g
Sugars - 0.3g
Fiber - 0.6g
Fat - 5.4g
Saturated Fat - 3.5g
Cholesterol - 44.5mg
Protein - 16.7g
Sodium - 70.6mg

6. Because I'm NOT INVISIBLE, DAMNIT!

Powerful words from a blogger, called Yoovie.

"We are none of us disposable, invisible or less valuable than any other woman on this damn planet.


And YOU.. YOU ARE NOT WEAK.
YOU ARE NOT POWERLESS
YOU ARE NOT INVISIBLE.
YOU ARE NOT A WASTE OF SPACE.

Read the whole thing.http://www.myfitnesspal.com/blog/yoovie/view/6-because-i-m-not-invisible-damnit-240084

Poor Man's Beef Stroganoff

Poor Man's Beef Stroganoff, with tri-colored rotini and peas.

 
1 lb ground beef, lean
200 g mushrooms, sliced
1/2 lg. onion. diced (approx. 135 g)
1-1/4 c. cream of mushroom soup, low sodium (1 can)
2 Tbsp Worcesteshire sauce
1/2 c. nonfat milk
1/2 c. sour cream, reduced fat

Brown ground beef with onions and mushrooms over med-high heat until cooked thoroughly (~10 minutes). Drain.


Reduce heat to medium. Add soup, Worcesteshire sauce, and milk, mixing well. Continue to cook for 5-10 minutes or until the "sauce" is the consistency you like.
Remove from heat. Stir in sour cream.

Serve over noodles, rice, or biscuits.

Preparation Note - Start the rice, or water for noodles, at the same time as the meat. The water, if noodles, should come to a boil at around the same time you drain the meat. Add the noodles at that time and they should be done all at the same time.


Serves 4
Per serving - 1 cup and a smidge
Calories - 290.1
Carbohydrates - 13.6g
Sugars - 3.9g
Fiber - 1.5g
Fat - 13.4g
Saturated Fat - 5.3g
Cholesterol - 80.5mg
Protein - 28.9g
Sodium - 446.1mg

p.s. Yes, that is a full sized plate. It's a huge serving.

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CrockPot Spaghetti Sauce

Crockpot/Slow Cooker Spaghetti Sauce w/ 3oz (from dry) spaghetti
noodles, freshly grated parmesan cheese, & garlic bread

21 oz lean ground beef
12 oz. chicken sausage
3 - 14.5 oz cans diced tomatoes, no salt added
3 - 14.5 oz cans tomato sauce, no salt added
2 med. (or 1 lg) onion, chopped
3 Tbsp garlic, minced
4 c. mushrooms, sliced (approx. 434g)
2 c. bell pepper, diced (approx. 195g)
5 Tbsp oregano, dried
3 Tbsp basil, dried
1 tsp bay leaf, ground (or 3 whole bay leafs broken in half)
1/4 tsp cayenne pepper, ground

Brown ground beef and sausage in a large skillet. While the meat is browning, chop vegetables, stirring meat occasionally.

When beef and sausage are done, drain off the fat and toss meat, vegetables, spices, and tomato sauce into a slow cooker. Stir to mix ingredients evenly.

Cook on high for 4 hours or on low for 8-10 hours.


Number of Servings: 20
Serving Size: 1 cup  (approx. 243g)

Calories - 159.0
Carbohydrates - 10.5g
Sugars - 4.4g
Fiber - 2.8g
Fat - 7.4g
Saturated Fat - 2.7g
Cholesterol - 42.5mg
Protein - 12.7g
Sodium - 164.3mg

Lack of recipe posts

Folks, I apologize for the lack of recipes lately... I've not been happy with the photographs of the last few recipes I've created and have temporarily switched my focus to improving my food photography. I'm happy to say it's coming along nicely and you will see new, healthy & yummy recipes in the near future.

In the meantime, let me plug my photography site and general creative side site. :)

KesilisPhotography.com
LiveCreatively.net

Also, please note that this blog has a new URL, http://www.hdmb.net. The blogspot URL will automatically forward you here, but if I move to a new blog host, hdmb.net will always get you there.

Slow Cooker Loaded Baked Potato Soup

Loaded Baked Potato Soup with sour cream & chives

8 med. potatoes, diced with skin
4 cups water
1 cube chicken bouillon
5 Tbsp dried onion (or 1 lg onion, finely chopped)
8 oz - 2% medium cheddar cheese, cubed
4 oz - 2% colby jack cheese, cubed
8 oz fat free cream cheese, cubed (ish)
2 Tbsp Worcestershire Sauce
1-1/2 cups nonfat milk
1 Tbsp garlic, minced
20 oz. extra lean ham, diced, (5% fat)



Night before - Dice, blanch, and drain potatoes. Dissolve bouillon in water per package instructions and add dried onions to broth. Cube, dice, and mince cheeses, ham, and garlic.

Morning before work - Throw everything into the crockpot and stir. Set to low for 10-12 hours.

Come home, stir, and serve with a dollop of sour cream and garnish with chives.


Serves 16
Per serving  1 cup

Calories - 224.9
Carbohydrates - 23.8g
Sugars - 3.3g
Fiber - 2.3g
Fat - 6.5g
Saturated Fat - 3.3g
Cholesterol - 33.4mg
Protein - 17.0g
Sodium - 882.7mg

Slow Cooker Chili con Carne

Chili con Carne with sour cream, cheddar cheese, and corn bread

12 oz. lean ground beef
2 cups red kidney beans (dry)
1 lg onion, diced (or chopped)
1 med. red bell pepper, diced
2 Tbsp Garlic, minced
3-1/2 cups tomatoes, diced (equals one large can)
7-1/4 c. Tomato Sauce (equals 2 large cans)
3 Tbsp Chili powder
3 Tbsp Chili Sauce (Heinz)
1 Tbsp Paprika
1 tsp cayenne pepper
1/2 tsp Bay Leaf, crumbled (or 1/4 tsp powdered)
1-1/2 Tbsp Worcestershire Sauce


Soak the beans per package directions. Brown the beef and drain well.

Toss everything in the pot, stir, and cook on low for 8-10 hours (or your entire work day + commute)


Serves 16
Per serving 1 cup

Calories - 144.8
Carbohydrates - 19.2g
Sugars - 7.4g
Fiber - 5.3g
Fat - 4.9g
Saturated Fat - 1.9g
Cholesterol - 15.9mg
Protein - 7.8g
Sodium - 776.2mg

Mediterranean Crusted Cod

Mediterranean Crusted Cod with broccoli and baked potato

1 lg cod fillet (approx. 250 gr)
2 Tbsp whole wheat flour
2 Tbsp almond flour/meal
1 tsp oregano
a dash of garlic salt (optional)
2 Tbsp Brummel & Brown spread
1/4 c. Parmesan cheese, shredded (or 1/8 c. grated)

Combine flours and spices. Melt B&B in shallow baking dish. Dredge cod in flour mix, place in dish. Turn cod to coat with butter; sprinkle with Parmesan cheese. Bake at 400F for 10-15 minutes or until cod flakes easily with a fork.

Serving Size: 1/2 fillet

Serves 2
Per serving
Calories - 228.1
Carbohydrates - 6.9g
Sugars - 0.1g
Fiber - 1.5g
Fat - 9.7g
Saturated Fat - 2.9g
Cholesterol - 53.5mg
Protein - 27.7g
Sodium - 349.1mg

Watermelon Salad

Watermelon Salad with Sweet & Spicy Salmon and baked potato

6 Tbsp lime juice, fresh
5 g mint, fresh, finely chopped (just under 1/4 c.)
1 Tbsp olive oil
1 sm. onion, chopped (~100g)
1 c. mandarin oranges in juice
1/2 c. reserved juice from mandarin oranges
4 c. (heaping) watermelon, balled (~800g)
2 med. gala apples, cored, sliced, chopped in bite size pieces (~300g or 2 cups)
1/2 English cucumber, sliced, quartered (~275g or 2 cups)
1 c. goat cheese, crumbled (optional)


Dressing:
Whisk lime juice, olive oil, and mint together. Set aside.

Salad:
Drain oranges, set oranges aside.

Cook onion in juice from mandarin oranges until caramelized. Set aside.

Add all of the fruit to a large serving bowl. Once onions are cool, add them to the fruit. Add the cheese (optional) and drizzle the dressing over the salad and stir well to cover.

Let sit in refrigerator for at least 1 hour to let flavors combine before serving well chilled.


Serves 9

Per serving - 1 cup (approx. 183.6 gr)
Calories - 118.2
Carbohydrates - 17.4g
Sugars - 12.3g
Fiber - 2.9g
Fat - 5.1g
Saturated Fat - 2.3g
Cholesterol - 15.6mg
Protein - 3.4g
Sodium - 68mg

Sweet & Spicy Salmon

Sweet & Spicy Salmon with watermelon salad and baked potato

4 - 5oz Pacific Salmon steaks (king)
1 tsp Chili powder
1 tsp Paprika
1 Tbsp Brown Sugar, packed
1/4 tsp garlic salt
2 tsp garlic, minced

Combine the spices, sugar, and salt until well mixed. Rub onto the salmon steaks. Let sit, covered, in the fridge for 20-30 minutes (optional).

Bake at 350 F for 40 minutes or until desired doneness is reached.

Serving size - 1 salmon steak.

Serves 4

Per serving 4.5 oz (after cooking, approximate)
Calories - 289.4
Carbohydrates - 6.2g
Sugars - 4.7g
Fiber - 0.5g
Fat - 17.1g
Saturated Fat - 2.7g
Cholesterol - 87.7mg
Protein - 29.5g
Sodium - 200.6mg

A bit behind

I'm a bit behind on posting new recipes though I've made a few recently, I haven't gotten the pictures downloaded from the camera or the actual recipes written up (just lists of ingredients).

Forthcoming recipes:
Watermelon Salad
Sautee'd beans and veggies
Sweet & Spicy Salmon
Strawberry Lemonade Sorbet
Raspberry Lime Pork Loin

Quinoa Salad w/ Tzatziki dressing

1 c. quinoa, dry
5 g. cilantro
1 lg cucumber, chopped (~228 g)
1 med. yellow bell pepper, chopped
1 med. red bell pepper, chopped
12 oz green beans (snap), 1" slices
3/4 c. Nancy's Easy Tzatziki (Greek Yogurt Sauce To Die For!) - so good there's no way to improve on it
1/2 c. Nonfat Greek Yogurt
1/2 c. red wine vinegar

Cook quinoa and cilantro in a 2 qt pot (or rice cooker) with 2 c. water. Bring to a boil, then reduce heat, cover, and cook for 15 min. Remove from heat and leave covered to cool.

Once the quinoa is cool, chop all the veggies and combine with the quinoa in a med/large mixing bowl (can be the serving bowl too).

Dressing: Combine Nancy's Tzatziki sauce with greek yogurt and red wine vinegar. Whisk to combine well.

Coat the quinoa and vegetables with the dressing.

Serves 9

Serving Size: 1 cup (approx. 228g)
Calories - 123.7
Carbohydrates - 21.4g
Sugars - 3.4g
Fiber - 3.4g
Fat - 1.3g
Saturated Fat - 0g
Cholesterol - 0mg
Protein - 8.1g
Sodium - 406.8mg

Three Bean Salad

1 c. mayocoba beans, dry
1 c. kidney beans, dry
1 c. black beans, dry
1/2 c. lime juice (approx. 5 limes)
200 g mushrooms, chopped
2 med. red bell peppers, chopped
1 Tbsp garlic, minced
1/2 c. red wine vinegar
1/2 c. olive oil
2 Tbsp Greek Seasoning (McCormick)
4 oz. goat cheese, crumbled (optional)


Cook beans according to bag.

Once beans are cooled, soak mushrooms in lime juice for 10-15 minutes.

Drain the lime juice from the mushrooms, reserving the juice. Toss the beans, mushrooms, and peppers into a large bowl.

Add the garlic, vinegar, olive oil, and greek seasoning to the lime juice. Whisk well and let sit for 30 min.

Pour the vinaigrette over the beans. Toss.

Add the goat cheese shortly before serving.

Serves 11
Serving Size: 1 cup (approx. 200 g)
Calories - 238.7
Carbohydrates - 22.8g
Sugars - 3.1g
Fiber - 8.7g
Fat - 13.5g
Saturated Fat - 3.5g
Cholesterol - 8.1mg
Protein - 8.3g
Sodium - 183.9mg

Fiberlicious Portabella Mushrooms

I have to admit on this one, my husband liked it much better than I did. I found it passable, but he liked it so much, it's being posted here anyway. I hope you like it as much as he did.

Fiberlicious Portabella Mushrooms w/ baked potato

3 Tbsp ground flax seed
1.5 c. water
200 g Mushrooms, sliced
1 Tbsp garlic, minced
1 lg onion (approx. 211 g)
100 g Spinach, fresh
100 g bell pepper, mixed colors, diced
2 Tbsp barley flour
1 Tbsp Sumac, ground
1/8 tsp Garlic Salt
6 oz. portabella mushroom, sliced



Whisk flax seed into water and let stand.

In a large skillet, dry sautee mushrooms, garlic, and onions (no moisture added) over medium heat. Once mushrooms are reduced and onions transluscent, add spinach and peppers. Stir well.

Add barley flour, sumac, and garlic salt into the flax mixture. Whisk well to combine.

The spinach should be fully wilted by now. Stir in the flax mixture to fully coat the vegetables. Lay the portabella slices on top, turning once. Reduce heat to medium-low, cover and simmer for 10 minutes.

Serve.

Serves 2
Per serving (approx. 300 gr)
Calories - 180.3
Carbohydrates - 30.4g
Sugars - 3.7g
Fiber - 10.3g
Fat - 4.4g
Saturated Fat - 0.5g
Cholesterol - 0.0mg
Protein - 11.7g
Sodium - 183.1mg

Pseudo "Shortcake"

Shortcake with fresh strawberries & whipped cream

2 c. HDMB Pancake & Biscuit Mix
1 c. nonfat milk
1/4 c. Splenda, granulated
1 Tbsp vanilla extract
1 large egg

Preheat oven to 350F.

Lightly grease a cookie sheet with spray oil. Mix all ingredients in a large bowl until well combined (dough will be be sticky). Drop onto cookie sheet into four equal "lumps".

Bake for 30 minutes. Can be served warm or cold.

Serves 4

Per serving
Calories - 233
Carbohydrates - 36.4g
Sugars - 1.6g
Fiber - 3.6g
Fat - 2.8g
Saturated Fat - 0.7g
Cholesterol - 64.2mg
Protein - 14g
Sodium - 326.4mg

Toppings are extra. (As pictured above,  385 calories)

Protein Pancakes

Pancakes with fresh raspberries and whipped cream

2.5 c. HDMB - Pancake & Biscuit Mix
1.5 c. nonfat milk
1 Tbsp flax seed, ground
3 Tbsp water

Preheat skillet.

Mix flax and water in a small bowl and set aside. Combine pancake mix and milk until consistency is smooth. Add flax mix and combine thoroughly.

Spray skillet lightly with spray oil. Pour 1/4 c. of the batter onto the hot skillet. When edges of pancakes are dry, and bubbles popped do not fill in with wet batter, flip the pancake. Cook for 2-3 more minutes.

Serve hot.

Serves 4 (3, 1/4 c. pancake)

Per serving
Calories - 271.5
Carbohydrates - 46.5g
Sugars - 5.9g
Fiber - 4.9g
Fat - 2.4g
Saturated Fat - 0.4g
Cholesterol - 165.9mg
Protein - 16.7g
Sodium - 395.6mg

Pancake & Biscuit Mix

5 c. white flour
4 c. whole wheat flour
3 c. wheat graham flour (can use whole wheat)
2.5 c. instant nonfat dry milk
1/4 c. baking powder
1 Tbsp baking soda
1 tsp cream of tartar
1.5 c. Splenda, granulated (or other bake safe dry sweetener)
8 scoops whey protein powder, unflavored
1/2 c. flax seed, ground
2 Tbsp vanilla powder (optional)

Combine all ingredients thoroughly and store in an airtight container. (If you're like me and keep protein powder around, wash and save an empty 2 lb container. It will make the perfect storage vessel)

Makes 18 cups
Serving size 1 cup (approx. 130g)

HDMB Pancake & Biscuit Mix 1 cup (130g)	Bisquick Pancake and Baking Mix 1 cup (122.7g)	Jiffy Pancake/Waffle Mix 1 cup (114.2g)
Calories - 368.4 Carbohydrates - 65.8g Sugars - 2.2g Fiber - 7.1g Fat - 2.9g Saturated Fat - 0.5g Cholesterol - 20mg Protein - 20.7g Sodium - 553.6mg	Calories 485 Carbohydrate 78.8g Sugars - 3g Fiber 3g Fat 15.2g Saturated Fat 4.5g Cholesterol 0mg Protein 9.1g Sodium 1485mg	Calories -520 Carbohydrates - 88g Sugars - 4g Fiber - 4g Fat - 18g Saturated Fat - 4g Cholesterol - 9mg Protein - 8g Sodium - 1280mg

Sweet & Spicy Lemon Chicken

Inspired by Eating Well's Lime Honey Glazed Chicken

Sweet & Spicy Lemon Chicken with brown rice and salad

3 Tbsp Honey
2 Tbsp soy sauce, light
4 tsp Lemon peel/zest
6 Tbsp Lemon juice
1 Tbsp garlic, minced
1 tsp dill weed, dried
1/4 tsp cayenne pepper
20 oz boneless, skinless chicken breast (Four 5 oz breasts)

Mix honey, soy sauce, lemon zest, lemon juice, garlic, and spices in a large bowl. Add chicken pieces; stir to coat. Cover and refrigerate for 2 hours, stirring occasionally.

Preheat oven to 400°F

Remove the chicken from the marinade (reserve marinade) and place in a shallow baking dish.  Bake for 25 minutes.

Meanwhile, place the marinade in a small saucepan over medium-high heat and boil until reduced by about half and thickened to a glaze, 8 to 10 minutes.

Brush chicken with glaze and continue to bake for 10-20 minutes more or until an instant-read thermometer inserted into the center of the meat registers 165°F.

Serving Size: 1 breast (approximately 3.5-4 oz. cooked)

Per serving
Calories - 169.1
Carbohydrates - 10g
Sugars - 8.5g
Fiber - 0.2g
Fat - 0.8g
Saturated Fat - 0g
Cholesterol - 77mg
Protein - 33.1g
Sodium - 765.2mg

Chicken Taco/Burrito filling

Served over lettuce with cheddar cheese,
toasted thin corn tortillas (cut in strips),
tomato, sour cream, and
HDMB Greek Dressing. Calories - 474

300 gr chicken breast meat, no skin, cut into strips
1 med. tomato, diced (Image)
1/4 c. water
2 tsp cumin, ground
1 tsp garlic, minced (Image)

Put all ingredients in a skillet over medium heat. Stir to combine. Cover and simmer for 10-15 minutes, stirring occasionally, until chicken is cooked.

Serve over salad; or as a taco, burrito, enchilada filling

Served as a burrito with flour tortilla, cheddar cheese
tomato, sour cream. Calories - 504

Serves 4

Per serving (approx. 75gr)
Calories - 97
Carbohydrates - 2.3g
Sugars - 0.6g
Fiber - 0.5g
Fat - 0.8g
Saturated Fat - 0.1g
Cholesterol - 0.2mg
Protein - 17.9g
Sodium - 35.3mg

Creamy Lemon Chicken

This is one of those recipes where you can really have fun with spices. I used Sumac because I'd just replenished my supply and had missed it. You could just as easily use dill or oregano or curry or any other spice that sounds appealing to you.

Creamy Lemon Chicken w/broccoli

1 tsp olive oil
1 med onion, diced (Image)
1 Tbsp garlic, minced (Image)
1-3/4 cup skim milk
2 Tbsp potato flour
1 Tbsp sumac (dried)
1 Tbsp lemon zest (or 1 tsp dried lemon peel)
1/4 tsp garlic salt
4 boneless skinless chicken thighs (approx 700 g)
1 cup cous cous (optional)

Heat olive oil in skillet over med-high heat. Add onions and garlic, stirring lightly for 2-5 minutes. Whisk potato flour into milk. Pour over onions and garlic. Reduce heat to med-low and stir in spices.

"Covered" chicken

Place chicken thighs in mixture, covering completely (see image right).
Cover and simmer for 35 min or until chicken is thoroughly cooked.

Remove chicken and add cous cous to liquid. Stir and cook over low for 5 minutes.

Serve.

Serves 4
Chicken only - 80g, cooked weight
Complete meal - 230g, cooked

Per serving (approx. 230g)
Calories - 447.3
Carbohydrates - 45.3g
Sugars - 5.7g
Fiber - 3.2g
Fat - 8.4g
Saturated Fat - 2g
Cholesterol - 300.5mg
Protein - 44.4g
Sodium - 296.5mg