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)

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

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