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

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

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

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

Bison Tomato Curry

Bison Tomato Curry with quinoa and salad

1 tsp olive oil 

5 oz bison sirloin, lean only, cubed (Image)

1 med. onion, chopped (Image)

1 Tbsp garlic, minced (Image)

1-3/4 cup tomatoes, diced 

1Tbsp curry powder 

1 tsp baharat

Heat olive oil in a skillet over med-high heat. Add bison, onion, and garlic. Cook, stirring constantly until meat is browned. Add tomatoes and spices, stir well. Reduce heat to med-low and cover. Cook for 15-20 minutes, stirring occasionally.

Serve over quinoa, cous cous, or brown rice.

Serves 2

Per serving (approx. 207gr)
Calories - 168.9
Carbohydrates - 15.4g
Sugars - 0.1g
Fiber - 3.8g
Fat - 4.6g
Saturated Fat - 0.9g
Cholesterol - 43.9mg
Protein - 17.7g
Sodium - 55.7mg

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

Chicken Fajitas

Chicken Fajitas with Spanish Rice, Refried beans, corn tortillas, sour cream, and cheddar cheese.

10.5 oz. (300g) chicken breast, long slices (or tenders cut in half lengthwise)
1 tsp olive oil
1 med. (180g) onion, halved and sliced (Image)
1 Tbsp garlic, minced (Image)
1 med. (115g) tomato, diced
1 cup (25g) cilantro, shredded
1 Tbsp cumin, ground
1 med. (200g) red bell pepper, sliced
1 med. (170g) orange bell pepper, sliced

Heat olive oil over med-high heat. Add chicken breast slices, garlic, and onion slices. Saute until chicken is cooked (white and opaque all the way through). Reduce heat to medium-low. Add tomato, cumin and cilantro. Cover and simmer for 5 minutes. Add bell pepper slices and continue to cook, stirring occasionally until peppers are at the desired doneness (I like them with a little crisp left).

Serve with Spanish Rice, Refried Beans, and tortillas (Mission Extra Thin Corn Tortillas are a great healthy option).

Serves 4

Per serving
Calories - 142
Carbohydrates - 10g
Sugars - 5g
Fiber - 3g
Fat - 2g
Saturated Fat - 0g
Cholesterol - 44mg
Protein - 19g
Sodium - 70mg

"Spanish" Rice

2 c. brown rice, cooked
1 med. tomato, diced
1/2 Tbsp Brummel & Brown
1 tsp garlic powder

Melt Brummel & Brown in a high sided skillet. Add garlic powder, stir. Add cooked rice and tomato. Cover and cook over medium heat for 10-12 minutes, stirring occasionally to prevent burning.

Serve. Excellent with any Spanish or Mexican main dish, added to burritos or enchiladas, etc.

Serves 4
Per 2/3 c. serving (approx. 140g)
Calories - 121
Carbohydrates - 25g
Sugars - 1g
Fiber - 2g
Fat - 2g
Saturated Fat - 1g
Cholesterol - 0mg
Protein - 3g
Sodium - 14mg

Garam Masala Hummus

Garam Masala Hummus with sandwich thin

3 cups garbanzo beans, cooked and drained
1 med. lemon, juice (approx. 1/4 c.)
3 Tbsp. garlic, minced (Image)
1 Tbsp. flax seed, ground
1 tsp. garam masala

Cook and drain garbanzo beans according to bag (or Google directions). Place beans and lemon juice in food processor and mix on high speed until appearance is mostly smooth and all levels spin at about the same speed.  Add garlic, flax, and garam masala. Continue to blend on high speed until appearance is smooth and everything is well mixed. Serve with naan, pita, veggies, or sandwich thins.

30 servings (2 Tbsp)

Calories: 30
Carbohydrates: 5g
Fiber: 1g
Sugar: 1g
Fat: 0.5g  
Saturated Fat: 0g
Cholesterol: 0mg
Protein: 2g
Sodium: 1g


7-1/2 servings (1/2 cup) - Heart Healthy serving

Calories: 121
Carbohydrates: 20g
Fiber: 5g
Sugar: 3g
Fat: 2g
Saturated Fat: 0g
Cholesterol: 0mg
Protein: 6g
Sodium: 5g

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

Cerdo Sazonada con Arroz Salvaje

Cerdo Sazonada con Arroz Salvaje with broccoli

16 oz. boneless pork loin, lean only
1 Tbsp. olive oil
1 med. onion, chopped (Image)
1 med. red bell pepper, diced
1 Tbsp. garlic, minced (Image)
1 Tbsp. Balsamic Vinegar
1 Tbsp. Baharat, Arabic
1/2 tsp. cumin, ground
1/2 tsp. bay leaf, ground (2 bay leaves will work, but be sure to remove them before serving)
2 c. Fat Free, Low Sodium chicken broth
2/3 c. wild rice blend, dry

Heat olive oil over med-high heat in deep skillet/wok. Sauté onion, bell pepper, and garlic; until onion is translucent. Add wild rice and balsamic vinegar. Stir constantly for 1-2 minutes. Add chicken broth and spices, continue to cook, stirring occasionally for 5 min. Reduce heat to med-low. Lay pork loin on top. Cover and simmer for 10 minutes. Turn pork over and lightly stir rice. Cook uncovered for an additional 10-15 minutes or until pork has an internal temperature of 160 deg.

Serves 4

Per serving (approx. 312 gr)

Calories - 265
Carbohydrates - 22g
Sugars - 2g
Fiber - 2g
Fat - 6g
Saturated Fat - 1g
Cholesterol - 62mg
Protein - 28g
Sodium - 246mg

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

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