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

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

Greek Salad Dressing/Vinaigrette

1/4 c. olive oil
1/4 c. basalmic vinegar
1/4 c. apple cider vinegar
2 Tbsp lemon juice
1 Tbsp garlic, minced (Image)
1 Tbsp lemon zest
1 Tbso McCormick Greek Seasoning blend
1 tsp garlic powder

Mix all ingredients well, with a whisk or shaker. Allow to sit for at least 2 hours before serving. I recommend recycling an old salad dressing bottle/jar or other tightly sealed container for storage.  Shake/Stir well before serving.

Makes 10 servings

Per serving (2 Tbsp)
Calories - 53
Carbohydrates - 1.5
Sugars - 1g
Fiber - 0g
Fat - 5.5g
Saturated Fat - 1g
Cholesterol - 0mg
Protein - 0g
Sodium - 64mg

Apricot Pork Loin w/ Saute'd Mushrooms & Onions

Apricot Pork Loin w/ Saute'd Mushrooms & Onions, baked potato & salad.

16 oz. pork tenderloin, lean only
3 apricots
1 Tbsp basalmic vinegar
1/2 tsp cloves, ground
1/2 tsp garlic powder
1 tsp olive oil
1 med onions, sliced and halved (Image)
1 pt mushrooms, sliced (227 g)
1 Tbsp garlic, minced (Image)

Marinade - Cut apricots in half and remove the pit. Place in small microwavable bowl and microwave for 60 seconds. Mash apricots slightly, with fork, and mix in basalmic vinegar.

Place pork and marinade in a small, flat container (or ziploc bag) and cover. Refrigerate for at least 2 hours (can be overnight or all day if that's convenient).

Preheat oven to 375 F. Place pork in shallow baking dish. Set marinade aside in a small bowl. Measure out the cloves, sprinkle a dash on the pork loins, and dump the rest in the marinade. Measure out the garlic powder, sprinkle a dash on the pork loins, and dump the rest in the marinade. Put the pork in the oven and cook for 30-45 minutes, or until it has an internal temperature of 160 F.

While the pork is cooking, heat olive oil in a skillet over med-high heat. Add onions, mushrooms, and garlic. Saute until onions are translucent. Add marinade. Mix and cook for at least 5 minutes more. Can simmer on warm or low until pork is ready.

Serves 4

Per serving (approx. gr)
Calories - 189
Carbohydrates - 9g
Sugars - 5g
Fiber - 2g
Fat - 5g
Saturated Fat - 2g
Cholesterol - 74mg
Protein - 26g
Sodium - 61mg

Sweet & Savory Summer Simmer

Sweet & Savory Summer Simmer with bison, brown rice, and brocolli

1 Tbsp. olive oil
1/2 med. onion, chopped (Image)
1 cup mushrooms, sliced
1 Tbsp. garlic, minced (Image)
1/4 c. hazelnuts, finely chopped
1-1/2 cup fresh cilantro, shredded
1/4 c. lemon juice
1 tsp. allspice, ground
1-1/2 cup strawberries, sliced

Heat olive oil, over med-high heat, in deep skillet/wok. Saute onions, garlic, mushrooms, and hazelnuts. Once onions are tender; add cilantro, lemon juice, allspice, and strawberries. Continue cooking, stirring occasionally, for 5 minutes.

Reduce heat to medium. Place meat of choice on top of strawberry mix. Cover and let simmer for 10-15 minutes. Reduce heat to med-low, stir lightly and turn meat. Cook for an additional 10 minutes, uncovered. Serve strawberry mix as a side dish.

Serves 4

Nutrients per Serving (Side dish only)
Calories - 114
Carbohydrates - 10g
Sugars - 4g
Fiber - 3g
Fat - 8g
Saturated Fat - 1g
Cholesterol - 0mg
Protein - 2g
Sodium - 4mg

Calories per Serving (with various meats)

Chicken	Round Steak	Bison	Pork Loin
1/2 breast meat only	4 oz. pre-cooking	4 oz. pre-cooking	4 oz. pre-cooking
Calories - 244 Carbohydrates - 10g Sugars - 4g Fiber - 3g Fat - 9g Saturated Fat - 2g Cholesterol - 68mg Protein - 29g Sodium - 81mg	Calories - 287 Carbohydrates - 10g Sugars - 4g Fiber - 3g Fat - 15g Saturated Fat - 5g Cholesterol - 65mg Protein - 28g Sodium - 63mg	Calories - 237 Carbohydrates - 10g Sugars - 4g Fiber - 3g Fat - 10g Saturated Fat - 3g Cholesterol - 70mg Protein - 26g Sodium - 65mg	Calories - 250 Carbohydrates - 10g Sugars - 4g Fiber - 3g Fat - 12g Saturated Fat - 3g Cholesterol - 74mg Protein - 26g Sodium - 61mg

Summer Citrus marinade/sauce (for fish)

Swai with Summer Citrus Sauce, Feta Pine Nut Mashed Potatoes, and green beans

1 lemon, juice and zest
1 lime, juice and zest
4 limes, juice
2 Tbsp minced garlic (Image)
1/2 large onion, chopped (Image)
1 Tbsp. Balsamic vinegar
1 tsp. dill weed, dried
1/4. tsp garlic salt
1/4 c. non-fat, plain yogurt (only if making sauce)

Place fish in a shallow pan. Blend lime juice, lemon juice, garlic, onion, and spices in a blender until smooth. Pour over fish. Cover pan and set in refrigerator for approx. 15-30 min.

After marinating; grill, broil, or bake (on rack) fillets until flaky and opaque.

Sauce: Pour half of the marinade into a small saucepan, bring to gentle boil for 5-10 minutes. Remove from heat. Add yogurt and blend until smooth.


Makes 4 Servings

Nutrients per Serving (marinade only)
Calories - 17
Carbohydrates - 5g
Sugars - 1g
Fiber - 1g
Fat - 0g
Saturated Fat - 0g
Cholesterol - 0mg
Protein - 0g
Sodium - 62mg

Calories per Serving (with various fish)

Swai	Cod	Tilapia
1/2 fillet	5 oz.	4 oz.
Calories - 102 Carbohydrates - 5g Sugars - 1g Fiber - 1g Fat - 5g Saturated Fat - 1g Cholesterol - 0mg Protein - 21g Sodium - 62mg	Calories - 135 Carbohydrates - 5g Sugars - 1g Fiber - 1g Fat - 1g Saturated Fat - 0g Cholesterol - 62mg Protein - 26g Sodium - 140mg	Calories - 125 Carbohydrates - 5g Sugars - 1g Fiber - 1g Fat - 16g Saturated Fat - 0g Cholesterol - 14mg Protein - 24g Sodium - 77mg

Nutrients per Serving (Sauce)
Calories - 25
Carbohydrates - 6g
Sugars - 2g
Fiber - 1g
Fat - 0g
Saturated Fat - 0g
Cholesterol - 0mg
Protein - 1g
Sodium - 74mg

Meringue (for pie)

4 egg whites
1/2 tsp. vanilla powder
1/4 tsp. cream of tartar
1/2 tsp. vanilla extract
3 Tbsp. Splenda, granulated


Add cream of tartar and vanilla powder to egg whites. Beat egg whites at medium speed until soft peaks form. While beating, slowly add vanilla extract. Once soft peaks have formed, increase speed to high and add Splenda slowly. Continue beating on high until stiff peaks form.

Spread meringue immediately onto hot pie filling in shell, sealing to the edge of the crust. Bake at 350 for 15 minutes.

Serves 8

Calories - 14
Carbohydrates - 2g
Sugars - 0g
Fiber - 0g
Fat - 0g
Saturated Fat - 0g
Cholesterol - 0mg
Protein - 2g
Sodium - 27mg

Baked Cod w/ Creamy Seaweed Dill sauce

Many people don't think of fish when they think of authentic Irish cuisine. But remember, Ireland is surrounded by ocean. Very little that can be harvested from the Atlantic isn't traditional.

Baked Cod with Creamy Seaweed Dill Sauce. Served with Colcannon and Guinness.

2 fillets (approx. 1/2 lb) Pacific Cod
1.5 cups Whole Milk
1 Tbsp Brummel & Brown
1 Tbsp minced garlic (Image)
2 sheets Roasted Seaweed (Sushi Nori)
1 Tbsp dried Dill Weed
2 tsp dried Dill Weed
1/2 tsp salt
1/2 tsp pepper

Dust the Cod fillet with 2 tsp dill weed, 1/4 tsp salt, and pepper to taste.  Bake at 350 F for 30-40 minutes.

Sauce:
Melt Brummel & Brown in skillet on med-high heat.  Add minced garlic and sautee lightly.  Slowly add milk (whole really is better here), stirring constantly. Reduce heat to low. Crumble two sheets of Seaweed into the milk. Add 1 Tbsp Dill Weed, 1/4 tsp salt, and a dash of pepper.  Simmer until liquid is creamy (approx. reduced by half).

Drizzle sauce over baked fillet and serve.

Serves 4

Per serving
Calories - 133
Carbohydrates - 7g
Sugars - 5g
Fiber - 1g
Fat - 5g
Saturated Fat - 2g
Cholesterol - 35mg
Protein - 14g
Sodium - 363mg

Cheese & Veggie Stuffed Chicken

4 - chicken breasts, butterflied
1 Tbsp olive oil
1/2 c. mushrooms, sliced
1/2 med. yellow onion, chopped (Image)
1 Tbsp. garlic, minced (Image)
1/2 c. spinach, frozen or fresh wilted
1/2 med. red bell pepper, diced
1/2 med. yellow bell pepper, diced
1/2 c. goat cheese, crumbled
1-1/2 c. Shredded Italian Cheese Blend (I used Great Value brand)


Butterfly and pound chicken breasts flat (or ask butcher to do so).

Heat olive oil in skillet. Saute mushrooms, onion, garlic, and peppers in olive oil until onions are translucent. Turn off heat and add goat cheese, stir until melted/combined with vegetables.

Lay out butterflied breast, sprinkle 1/4 of the Italian cheese blend on it, spreading evenly.  Put 1/4 of the veggie mix in the middle of the breast and roll like a burrito. Skewer with toothpicks to hold closed.

Optional, sprinkle choice of spices on each roll.

Bake at 375 for 30-45 minutes or until internal temperature reaches 180 deg.  Serve warm.

If you find that 1/4 of the mix is too much for one breast, the leftovers make a great side dish.


Serves 4

Per serving
Calories - 322
Carbohydrates - 7g
Sugars - 2g
Fiber - 2g
Fat - 17g
Saturated Fat - 8g
Cholesterol - 107mg 
Protein - 38g
Sodium - 362mg

Cheese & Veggie Stuffed Steak

16 oz Beef, round, lean only (4- 4oz. slices, thin sliced/pounded flat)
1 Tbsp olive oil
1/2 c. mushrooms, sliced
1/2 med. yellow onion, chopped (Image)
1 Tbsp. garlic, minced (Image)
1/2 c. spinach, frozen or fresh wilted
1/2 med. red bell pepper, diced
1/2 med. yellow bell pepper, diced
1/2 c. goat cheese, crumbled
1-1/2 c. Shredded Italian Cheese Blend (I used Great Value brand)

Pound the slices of steak to approximately 1/4 in. thick (or ask butcher to do so).

Heat olive oil in skillet. Saute mushrooms, onion, garlic, and peppers in olive oil until onions are translucent. Turn off heat and add goat cheese, stir until melted/combined with vegetables.

Lay out slice of beef, sprinkle 1/4 of the Italian cheese blend on it, spreading evenly.  Put 1/4 of the veggie mix in the middle of the slice and roll beef up like a burrito. Skewer with toothpick to hold closed. Place in lightly greased (Pam) baking dish. Repeat for 3 remaining slices of beef.

Optional, sprinkle choice of spices on each roll.

Bake at 350 for 20-30 minutes or until internal temperature reaches 160 deg.  Serve warm.

If you find that 1/4 of the mix is too much for one slice, the leftovers make a great side dish.

Serves 4

Per serving
Calories - 353
Carbohydrates - 7g
Sugars - 2g
Fiber - 2g
Fat - 21g
Saturated Fat - 9g
Cholesterol - 126mg 
Protein - 38g
Sodium - 357mg

Southwest Bison

Southwest inspired meat dish. Could be used as taco/burrito meat, for enchiladas, or served over any whole grain. 

Southwest Bison with Spanish Rice, Refried Beans, and Corn Tortillas

14. oz Bison Ribeye, cubed (lean beef would work too) (Image)
2 c. mushrooms, sliced
1 med. red bell pepper, diced
1 med. yellow onion, chopped (Image)
1 Tbsp garlic, minced (Image)
3-1/2 c. tomatoes, diced
1/2 c. cilantro, hand shredded
1 tsp. garlic salt
1/4. tsp ground chili pepper
1/2 tsp. ground mustard
1 Tbsp. olive oil

In a big wok/skillet heat olive oil on medium. Saute onions, mushrooms, and garlic until onions are translucent. Add bison (or beef), stirring lightly until browned.  Add bell pepper, tomatoes, and spices. Lower heat. Simmer, covered, stirring occasionally, for at least 20 minutes (can be longer, imagine it would be awesome in a crock pot).  Uncover and simmer until liquid consistency is what you like.

Serves at least 8... maybe more.

Per serving (at 1/8 per serving):
Calories - 110
Carbohydrates - 8g
Sugar - 4g
Fat - 3g
Saturated Fat - 1g
Cholesterol - 31mg 
Protein - 13g
Fiber - 2g
Sodium - 76mg