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

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

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

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

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