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

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

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

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

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