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

Watermelon Salad

Watermelon Salad with Sweet & Spicy Salmon and baked potato

6 Tbsp lime juice, fresh
5 g mint, fresh, finely chopped (just under 1/4 c.)
1 Tbsp olive oil
1 sm. onion, chopped (~100g)
1 c. mandarin oranges in juice
1/2 c. reserved juice from mandarin oranges
4 c. (heaping) watermelon, balled (~800g)
2 med. gala apples, cored, sliced, chopped in bite size pieces (~300g or 2 cups)
1/2 English cucumber, sliced, quartered (~275g or 2 cups)
1 c. goat cheese, crumbled (optional)

Dressing:
Whisk lime juice, olive oil, and mint together. Set aside.

Salad:
Drain oranges, set oranges aside.

Cook onion in juice from mandarin oranges until caramelized. Set aside.

Add all of the fruit to a large serving bowl. Once onions are cool, add them to the fruit. Add the cheese (optional) and drizzle the dressing over the salad and stir well to cover.

Let sit in refrigerator for at least 1 hour to let flavors combine before serving well chilled.

Serves 9

Per serving – 1 cup (approx. 183.6 gr)
Calories – 118.2
Carbohydrates – 17.4g
Sugars – 12.3g
Fiber – 2.9g
Fat – 5.1g
Saturated Fat – 2.3g
Cholesterol – 15.6mg
Protein – 3.4g
Sodium – 68mg

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

A bit behind

I’m a bit behind on posting new recipes though I’ve made a few recently, I haven’t gotten the pictures downloaded from the camera or the actual recipes written up (just lists of ingredients).

Forthcoming recipes:
Watermelon Salad
Sautee’d beans and veggies
Sweet & Spicy Salmon
Strawberry Lemonade Sorbet
Raspberry Lime Pork Loin

Quinoa Salad w/ Tzatziki dressing

1 c. quinoa, dry
5 g. cilantro
1 lg cucumber, chopped (~228 g)
1 med. yellow bell pepper, chopped
1 med. red bell pepper, chopped
12 oz green beans (snap), 1″ slices
3/4 c. Nancy’s Easy Tzatziki (Greek Yogurt Sauce To Die For!) – so good there’s no way to improve on it
1/2 c. Nonfat Greek Yogurt
1/2 c. red wine vinegar

Cook quinoa and cilantro in a 2 qt pot (or rice cooker) with 2 c. water. Bring to a boil, then reduce heat, cover, and cook for 15 min. Remove from heat and leave covered to cool.

Once the quinoa is cool, chop all the veggies and combine with the quinoa in a med/large mixing bowl (can be the serving bowl too).

Dressing: Combine Nancy’s Tzatziki sauce with greek yogurt and red wine vinegar. Whisk to combine well.

Coat the quinoa and vegetables with the dressing.

Serves 9

Serving Size: 1 cup (approx. 228g)
Calories – 123.7
Carbohydrates – 21.4g
Sugars – 3.4g
Fiber – 3.4g
Fat – 1.3g
Saturated Fat – 0g
Cholesterol – 0mg
Protein – 8.1g
Sodium – 406.8mg

Three Bean Salad

1 c. mayocoba beans, dry
1 c. kidney beans, dry
1 c. black beans, dry
1/2 c. lime juice (approx. 5 limes)
200 g mushrooms, chopped
2 med. red bell peppers, chopped
1 Tbsp garlic, minced
1/2 c. red wine vinegar
1/2 c. olive oil
2 Tbsp Greek Seasoning (McCormick)
4 oz. goat cheese, crumbled (optional)

Cook beans according to bag.

Once beans are cooled, soak mushrooms in lime juice for 10-15 minutes.

Drain the lime juice from the mushrooms, reserving the juice. Toss the beans, mushrooms, and peppers into a large bowl.

Add the garlic, vinegar, olive oil, and greek seasoning to the lime juice. Whisk well and let sit for 30 min.

Pour the vinaigrette over the beans. Toss.

Add the goat cheese shortly before serving.

Serves 11
Serving Size: 1 cup (approx. 200 g)
Calories – 238.7
Carbohydrates – 22.8g
Sugars – 3.1g
Fiber – 8.7g
Fat – 13.5g
Saturated Fat – 3.5g
Cholesterol – 8.1mg
Protein – 8.3g
Sodium – 183.9mg

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

Pseudo "Shortcake"

Shortcake with fresh strawberries & whipped cream

2 c. HDMB Pancake & Biscuit Mix
1 c. nonfat milk
1/4 c. Splenda, granulated
1 Tbsp vanilla extract
1 large egg

Preheat oven to 350F.

Lightly grease a cookie sheet with spray oil. Mix all ingredients in a large bowl until well combined (dough will be be sticky). Drop onto cookie sheet into four equal “lumps”.

Bake for 30 minutes. Can be served warm or cold.

Serves 4

Per serving
Calories – 233
Carbohydrates – 36.4g
Sugars – 1.6g
Fiber – 3.6g
Fat – 2.8g
Saturated Fat – 0.7g
Cholesterol – 64.2mg
Protein – 14g
Sodium – 326.4mg

Toppings are extra. (As pictured above,  385 calories)