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

Pancake & Biscuit Mix

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)

Makes 18 cups
Serving size 1 cup (approx. 130g)

Pancake & Biscuit Mix

1 cup (130g)

Pancake and Baking Mix

1 cup (122.7g)

Pancake/Waffle Mix

1 cup (114.2g)

Calories – 368.4
Carbohydrates – 65.8g
Sugars – 2.2g
Fiber – 7.1g
Fat – 2.9g
Saturated Fat – 0.5g
Cholesterol – 20mg
Protein – 20.7g
Sodium – 553.6mg
Calories 485
Carbohydrate 78.8g
Sugars – 3g
Fiber 3g
Fat 15.2g
Saturated Fat 4.5g
Cholesterol 0mg
Protein 9.1g
Sodium 1485mg
Calories -520
Carbohydrates – 88g
Sugars – 4g
Fiber – 4g
Fat – 18g
Saturated Fat – 4g
Cholesterol – 9mg
Protein – 8g
Sodium – 1280mg

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

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

"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

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.
4 oz.
4 oz.
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

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.

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