2 pound pork tenderloin
1 tablespoon minced onion
1 teaspoon sodium-free beef bouillon
1/2 teaspoon onion powder
1/8 teaspoon black pepper
1/8 teaspoon paprika
1 cup water
3/4 cup red wine
3 tablespoons minced garlic
3 tablespoons soy sauce—low sodium
Place pork tenderloin in a slow cooker. Add minced onion, bouillon, onion powder, pepper, paprika, water, wine, and soy sauce; turning the pork to coat. Carefully spread garlic over the pork, leaving as much on top of the roast during cooking as possible. Cover and cook on low setting for 4 hours. Serve with cooking liquid on the side as au jus. Makes six servings.
Nutrition information per serving: 180 calories, 25 grams protein, 4 grams fat, 6 grams carbohydrate, 211 mg sodium.
1 Tbsp. olive oil
1 onion, chopped
2 red bell peppers, seeded and chopped
1 jalapeno pepper, seeded and minced
10 fresh mushrooms, sliced
6 roma tomatoes, diced
1 cup fresh corn kernels
1 teaspoon black pepper
1 teaspoon ground cumin
1 Tbsp. chili powder
2 (15 oz) cans organic black beans, drained and rinsed
1 ½ cup chicken broth
Heat oil in large saucepan over medium-high heat. Sautee onions, red bell peppers, jalapeno pepper, mushrooms, tomatoes and corn for 10 minutes or until the onion is translucent. Stir in the remaining ingredients, bring to a boil.
Remove 1 ½ cups of the soup and puree. Stir back into saucepan of soup. Enjoy. Makes 8 servings. Using canned organic black beans eliminates 387 mg of sodium per serving.
Nutrition information per serving: 173 calories, 9 grams protein, 3 grams fat, 29 grams carbohydrate, 124 mg sodium, 2.2 grams iron.
½ cup orange juice, 100%
4 strawberries, frozen, no added sugar
2 peach slices, frozen, no added sugar
1 scoop Matrix 5.0, Simply Vanilla (or equivalent protein supplement)
Put all ingredients into blender. Blend on high for 45 seconds. Strain through a fine metal mesh strainer. Makes one serving.
Nutrition information per serving: 232 calories; 25 grams protein; 2 grams fat; 155 mg sodium, 181 mg calcium.
1 can green chiles, diced
12 oz salsa, (mild or spicy to taste)
1 tsp ground cumin
1 onion, chopped
2 cloves garlic, minced
2 pounds boneless, skinless chicken breast
Taco shells, flour or corn tortillas depending on taste
Place chicken in a slow cooker. Top with salsa, diced green chiles, cumin, onion and garlic. Cover and cook on low for 8 hours.
Remove chicken from pot, shred and return to juices.
Spoon chicken into taco shells, tortillas or taco chips. Optional toppings: lettuce, shredded cheese, sliced black olives, diced tomato, chopped onion. Makes 8 servings.
Nutrition information (Chicken Mexicano only): 191 calories, 36 grams protein, 4 grams fat, 2 grams carbohydrate, 93 mg sodium.