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

Slow Cooker Chili con Carne

Chili con Carne with sour cream, cheddar cheese, and corn bread

12 oz. lean ground beef
2 cups red kidney beans (dry)
1 lg onion, diced (or chopped)
1 med. red bell pepper, diced
2 Tbsp Garlic, minced
3-1/2 cups tomatoes, diced (equals one large can)
7-1/4 c. Tomato Sauce (equals 2 large cans)
3 Tbsp Chili powder
3 Tbsp Chili Sauce (Heinz)
1 Tbsp Paprika
1 tsp cayenne pepper
1/2 tsp Bay Leaf, crumbled (or 1/4 tsp powdered)
1-1/2 Tbsp Worcestershire Sauce

Soak the beans per package directions. Brown the beef and drain well.

Toss everything in the pot, stir, and cook on low for 8-10 hours (or your entire work day + commute)

Serves 16
Per serving 1 cup

Calories – 144.8
Carbohydrates – 19.2g
Sugars – 7.4g
Fiber – 5.3g
Fat – 4.9g
Saturated Fat – 1.9g
Cholesterol – 15.9mg
Protein – 7.8g
Sodium – 776.2mg

Mediterranean Crusted Cod

Mediterranean Crusted Cod with broccoli and baked potato

1 lg cod fillet (approx. 250 gr)
2 Tbsp whole wheat flour
2 Tbsp almond flour/meal
1 tsp oregano
a dash of garlic salt (optional)
2 Tbsp Brummel & Brown spread
1/4 c. Parmesan cheese, shredded (or 1/8 c. grated)

Combine flours and spices. Melt B&B in shallow baking dish. Dredge cod in flour mix, place in dish. Turn cod to coat with butter; sprinkle with Parmesan cheese. Bake at 400F for 10-15 minutes or until cod flakes easily with a fork.

Serving Size: 1/2 fillet

Serves 2
Per serving
Calories – 228.1
Carbohydrates – 6.9g
Sugars – 0.1g
Fiber – 1.5g
Fat – 9.7g
Saturated Fat – 2.9g
Cholesterol – 53.5mg
Protein – 27.7g
Sodium – 349.1mg

Sweet & Spicy Salmon

Sweet & Spicy Salmon with watermelon salad and baked potato

4 – 5oz Pacific Salmon steaks (king)
1 tsp Chili powder
1 tsp Paprika
1 Tbsp Brown Sugar, packed
1/4 tsp garlic salt
2 tsp garlic, minced

Combine the spices, sugar, and salt until well mixed. Rub onto the salmon steaks. Let sit, covered, in the fridge for 20-30 minutes (optional).

Bake at 350 F for 40 minutes or until desired doneness is reached.

Serving size – 1 salmon steak.

Serves 4

Per serving 4.5 oz (after cooking, approximate)
Calories – 289.4
Carbohydrates – 6.2g
Sugars – 4.7g
Fiber – 0.5g
Fat – 17.1g
Saturated Fat – 2.7g
Cholesterol – 87.7mg
Protein – 29.5g
Sodium – 200.6mg

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

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

Creamy Lemon Chicken

This is one of those recipes where you can really have fun with spices. I used Sumac because I’d just replenished my supply and had missed it. You could just as easily use dill or oregano or curry or any other spice that sounds appealing to you.

Creamy Lemon Chicken w/broccoli

1 tsp olive oil
1 med onion, diced (Image)
1 Tbsp garlic, minced (Image)
1-3/4 cup skim milk
2 Tbsp potato flour
1 Tbsp sumac (dried)
1 Tbsp lemon zest (or 1 tsp dried lemon peel)
1/4 tsp garlic salt
4 boneless skinless chicken thighs (approx 700 g)
1 cup cous cous (optional)

Heat olive oil in skillet over med-high heat. Add onions and garlic, stirring lightly for 2-5 minutes. Whisk potato flour into milk. Pour over onions and garlic. Reduce heat to med-low and stir in spices.

“Covered” chicken

Place chicken thighs in mixture, covering completely (see image right).
Cover and simmer for 35 min or until chicken is thoroughly cooked.

Remove chicken and add cous cous to liquid. Stir and cook over low for 5 minutes.

Serve.

Serves 4
Chicken only – 80g, cooked weight
Complete meal – 230g, cooked

Per serving (approx. 230g)
Calories – 447.3
Carbohydrates – 45.3g
Sugars – 5.7g
Fiber – 3.2g
Fat – 8.4g
Saturated Fat – 2g
Cholesterol – 300.5mg
Protein – 44.4g
Sodium – 296.5mg

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