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)

CrockPot Spaghetti Sauce

Spaghetti Sauce served over tri-colored rotini noodles with parmesan

 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 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

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

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

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