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.
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)
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.
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.
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.
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.
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.
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.