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