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

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

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

Rice "Stuffing"

8 slices, whole grain bread
2 c. wild rice blend, cooked
2 c. brown rice, cooked
1 Tbsp. olive oil
1 med. onion, chopped (Image)
3 stalks, celery, diced
2 Tbsp. garlic, minced (Image)
1-1/2 c. mushrooms, sliced
4 Tbsp. pine nuts
1/4 c. red wine
1 c. vegetable broth
1/2 tsp. Garlic Salt
4 Tbsp. Sage, ground
3 Tbsp. Thyme, leaves
1/2 tsp. Black pepper, ground

Toast bread lightly, cut into 1″ cubes. Cook rices.

Heat olive oil in skillet and saute onion, celery, garlic, mushrooms, and pine nuts. Turn off heat and stir in wine.

Combine everything with spices in a large bowl until thoroughly blended.

Put in deep baking dish (I like to use a small roasting pan), pour broth evenly over the top, cover and bake at 350 for 30-45 min. Check every 15 minutes for moisture, add water as needed to keep “stuffing” moist.


Alternate 1 – Can be stuffed in chicken or small turkey like any regular stuffing. Be sure temperature in the middle of the bird reaches at least 180 deg. before serving.

Alternate 1.5 – Double recipe for larger bird and baste every 15-30 min.

Alternate 2 – Place Tofurkey or other protein source on top of the “stuffing” before bakin
g.

Serves 8

Per 1 cup (200 gr) serving
Calories – 289
Carbohydrates – 48g
Sugars – 5g
Fiber – 6g
Fat – 8g
Saturated Fat – 1g
Cholesterol – 0mg
Protein – 8g
Sodium – 244mg

Fun and tasty additions: 1/2 c. dried cranberries; 1-2 green apples, peeled and diced; 1/2 c. pecans or walnuts.

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

Cheesy Potato Casserole

6 medium potatoes, sliced
21 oz. 90% lean ground beef
1 Tbsp. olive oil
1/2 med. yellow onion, chopped (Image)
1 c. mushrooms, sliced
1 Tbsp. garlic, minced (Image)
2 c. skim milk
2 eggs
1/2 c. Parmesan, grated
4-1/2. cheddar cheese, shredded

Slice potatoes.

In a large skillet, saute onion and mushroom in olive oil until onion is translucent. Add ground beef and continue cooking until meat is browned. Drain any excess liquid/fat.

While meat is browning, in a 1-2 qt. saucepan, beat the eggs into the milk until thoroughly mixed. Turn heat on low and add cheeses. Stir constantly until cheese is melted. Remove from heat.

Put potatoes and beef mixture into a 10″ x 15″ x 2″ (or 4 qt) flat baking dish, mixing them up well.

Pour cheese mixture over the top. Bake at 350 for 45-60 minutes or until potatoes are tender. (To speed up the baking process, boil the potato slices for 10 minutes, while browning the meat, before adding to baking dish. This will reduce the time by 15 min.).

Serves 15 as main dish (more as a side dish)

Per serving
Calories 351
Carbohydrates 19g
Sugars 3g
Fiber 2g
Fat 19g
Saturated Fat 9g
Cholesterol – 103mg 
Protein 25g
Sodium 375mg

Mandarin Orange Peanut Sauce

Chicken Satay with Mandarin Peanut Sauce and Wild Rice

Bison Salad with Mandarin Peanut Sauce Dressing

1 c. Natural Creamy Peanut Butter
2 c. Fat Free Low Sodium Vegetable Broth
1 Tbsp. garlic, minced (Image)
1 Tbsp. Madras Curry Powder
1 tsp. Chili powder
1 tsp. Allspice, ground
1/2 tsp. Mace, ground
1 cup Cilantro, chopped
3 cups Mandarin Oranges in juice, drained

Whisk peanut butter, vegetable broth, and dry spices in 2 qt pan. over med-high heat.  Add cilantro and mandarin oranges. Continue to stir occasionally until mixture almost boils. Lower heat and simmer 3-5 min.

Makes 16 perfect 1/4 c. servings or 4 cups. 😀

Per serving:
Calories – 83
Carbohydrates 18g
Sugar 14g
Fiber 1g
Fat 8g
Saturated fat 1g
Cholesterol – 0mg 
Protein 4g
Sodium 234mg

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