Bisquick Pancakes with a healthy-ish twist

I started with Bisquick’s traditional pancake recipe and took off from there.

Pancakes with fresh strawberries and whipped cream

2 cups Bisquick – Original Pancake & Baking Mix
1/4 c. Whole Wheat Graham Flour
1-1/2 c. Nonfat (skim) Milk
1 Tbsp Vanilla Powder
2 Tbsp Flax Seed, ground
6 Tbsp water

Start by mixing the flax and water in a small bowl. Set aside.

In a medium mixing bowl stir together Bisquick, graham flour, and vanilla powder. Add milk and stir briskly (or use a whisk or mixer) until mixture is mostly smooth (approximately 2 minutes). Add flax/water, mixing completely.

Spray preheated skillet lightly with spray oil. Pour by 1/4 cupfuls onto hot griddle. Cook until edges are dry. Turn; cook until golden.

Serves 5

Per 3 pancake serving
Calories -264
Carbohydrates – 42g
Sugars – 1g
Fiber – 3g
Fat – 7g
Saturated Fat – 1g
Cholesterol – 1mg
Protein – 8g
Sodium – 531mg

Traditional Bisquick Pancakes HDMB Bisquick Pancakes
One 1/4 c. pancake (recipe makes 12) One 1/4 c. pancake (recipe makes 15)
Calories 90
Carbohydrate 12 g
Sugars – 1g
Fiber 0g
Fat 3 g
Saturated Fat 1 g
Cholesterol 30 mg
Protein 3 g
Sodium 280 mg
Calories – 88
Carbohydrates – 14g
Sugars – 0g
Fiber – 1g
Fat – 2g
Saturated Fat – 0g
Cholesterol – 0mg
Protein – 3g
Sodium – 177mg

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

Chili Meatloaf

Chili Meatloaf with mashed potatoes

2.5 lb lean ground beef
2 slices bread, toasted and crumbed
5 tbsp flax seed, ground
1/2 cup wheat germ
1-1/2 cup diced tomato
1/2 med. onion, diced (Image)
1 cup shredded cilantro
2 Tbsp garlic, minced (Image)
2 Tbsp chili sauce
3 Tbsp Worcestershire sauce
2 Tbsp mustard
3 tsp chili powder
1/2 tsp cayenne

It’s meatloaf… Mix all ingredients in a large bowl until thoroughly combined. Place mixture in loaf pans, muffin tins, whatever pan you like to cook meatloaf in. Bake at 375 until internal temperature is at least 160 deg. (approximately 1 hour for loaf pans, less for muffin tins).

Makes 14, 3 oz servings, approx. 1″ slices.

Nutritional Info:
Per serving (approx. 85 gr)
Calories – 237
Carbohydrates – 10g
Sugars – 2g
Fiber – 3g
Fat – 11g
Saturated Fat – 4g
Cholesterol – 70mg
Protein – 24g
Sodium – 179mg

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

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

Goat Cheese Puff Pastries

6 Puff Pastry shells, frozen, ready-to-bake
1.5 oz. soft goat cheese
1 medium red tomato, chopped
1 cup raw spinach, finely chopped
1/2 med. red bell pepper, diced
1/2 med. orange bell pepper, diced
1/2 med. yellow bell pepper, diced
2 tsp garlic, minced (Image)
1 – medium potato, cubed

Boil potato until soft, drain. Bake pastry shells per instructions on box. Add all other ingredients to potato pot and cook over low heat, stirring constantly, while pastry is baking. Once shells are done, remove potato mixture from heat, remove tops on pastries, scoop out soft inside, fill with potato/cheese mixture. Bake at 350 for 10 min. Serve warm.

Makes 6 Servings

Per serving
Calories – 251
Carbohydrates – 25g
Sugars – 3g
Fiber – 2g
Fat – 15g
Saturated Fat – 8g
Cholesterol – 3mg
Protein – 6g
Sodium – 197mg

Can be the main dish for a light meal, an appetizer, or a side dish for a heavier meal.

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