Pumpkin Whip

Pumpkin Whip

Pumpkin Whip

Prep Time 5 mins
Total Time 7 mins
Course Dessert
Servings 8 servings
Calories 158 kcal

Ingredients
  

  • 1 box sugar free butterscotch pudding mix
  • 1 can Libbys 100% pumpkin
  • 1 container cool whip lite
  • 2 TBSP pumpkin spice
  • 4 scoops unflavored protein powder I used bulk supplements brand from amazon you can also use collagen protein.

Instructions
 

  • Mix all ingredients together until smooth and chill for 2 hours.
  • *makes 8 (1/2 cup) servings.
  • The small individual keebler pie crusts will add another 13g carbs.

Notes

Nutrition

Sodium: 142.2mgCalcium: 9mgVitamin C: 1.5mgSugar: 4.9gFiber: 1.3gCalories: 158kcalSaturated Fat: 3.1gFat: 3.8gProtein: 13.9gCarbohydrates: 16.8gIron: 0.3mg
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Turkey Meatballs

Turkey Meatballs

Turkey Meatballs

Prep Time 10 mins
Cook Time 30 mins
Total Time 40 mins
Course Entree
Servings 16 meatballs
Calories 135 kcal

Ingredients
  

Meatballs

  • 2 pounds 93/7 ground turkey
  • 1 small onion, chopped
  • 2 packages dry onion soup mix
  • 1/2 cup egg whites

Sauce

  • 2 TBSP butter
  • 2 TBSP flour
  • 1 cup beef broth
  • 1/4 tsp garlic powder
  • 1/4 tsp onion powder
  • 1 1/2 TBSP Worcestershire sauce
  • 1/2 cup 2% milk
  • 1/2 tsp dried oregano
  • salt and pepper to taste

Instructions
 

Meatballs

  • Heat Skillet to Medium Heat
  • In large bowl mix ground turkey, onion, onion soup mix, and egg whites. Shape into 1 1/2-2 inch meatballs. Heat over medium heat in large non-stick skillet. Add meatballs and cook until browned on all sides. Do not crowd the skillet. If necessary work in batches.
  • Once meatballs are cooked, add in 1 large can of cream of mushroom soup.

Sauce

  • Melt butter in same skillet over medium low heat. Whisk in flour and cook for 2-3 minutes; whisking constantly. Whisk in beef broth, garlic powder, onion powder, Worcestershire sauce, cream and oregano in large skillet. Simmer for 15 minutes. Add meatballs to skillet and spoon sauce over meatballs. Sprinkle with fresh parsley.
  • Serve over cauliflower rice or rice.

Notes

Four ways to keep your meatballs round!

  • Refrigerate – after rolling the meatballs store covered in the refrigerator for at least one hour or up to 24 hours.
  • Freeze – Place the meatballs on a cookie covered with parchment paper.  They can be close together but not touching. Place them in the freezer until frozen.  You can cook from frozen or transfer to freezer bags. They are good for up to three months.
  • Bake – Place on a cookie sheet and bake at 375 degrees for about 20 minutes or until cooked through.  This method works fairly well because the meatballs are not turned like on the stove top.
  • Simmer in liquid – drop into simmering broth until they are partially cooked.  When they float remove them to paper towels and then brown in a skillet or in the oven.

Nutrition

Sodium: 534mgCalcium: 40mgVitamin C: 1.7mgVitamin A: 150IUSugar: 2gFiber: 1gPotassium: 63mgCholesterol: 45mgCalories: 135kcalMonounsaturated Fat: 0.04gPolyunsaturated Fat: 0.02gSaturated Fat: 2gFat: 6gProtein: 13gCarbohydrates: 6gIron: 1.1mg
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Fried Cabbage with Smoked Turkey Sausage

Fried Cabbage with Smoked Turkey Sausage

Fried Cabbage with Smoked Turkey Sausage

Prep Time 10 mins
Cook Time 30 mins
Total Time 40 mins
Course Entree
Servings 7 servings
Calories 180 kcal

Ingredients
  

  • 2 each Hillshire farms smoked turkey sausage rope
  • 1 tsp garlic
  • 1 head cabbage
  • 1/4 cup parsley
  • 1 cup onion
  • 1 tsp paprika
  • 3 tbsp butter
  • salt and pepper to taste

Instructions
 

  • In a large skillet ove medium heat, melt 1.5 TBSP butter. Add in the onion and garlic to the pan. Sauté until onion is translucent and garlic is fragrant.
  • Add in sliced turkey sausage and sauté until slightly browned.
  • Add remaining butter, cabbage, paprika, salt and pepper. Toss to mix all ingredients together and coat the cabbage with the butter and seasonings.
  • Sauté until cabbage is wilted and slightly browned.
  • Top with fresh parsley before serving.

Notes

Nutrition

Sodium: 1078mgCalcium: 150mgVitamin C: 98.2mgVitamin A: 1550IUSugar: 10gFiber: 5gPotassium: 503mgCholesterol: 84mgCalories: 180kcalMonounsaturated Fat: 0.05gPolyunsaturated Fat: 0.2gSaturated Fat: 6gFat: 8gProtein: 17gCarbohydrates: 10gIron: 3.1mg
Keyword turkey
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Salisbury Steak in Mushroom Gravy

Salisbury Steak in Mushroom Gravy

Salisbury Steak in Mushroom Gravy

Prep Time 15 mins
Cook Time 30 mins
Total Time 45 mins
Course Entree
Servings 8 servings
Calories 238 kcal

Ingredients
  

For the Salisbury Steaks

  • 2 pounds 93/7 lean ground beef
  • 1 each egg
  • 1/3 cup onions, chopped
  • 2 TBSP Worcestershire sauce
  • 1 tsp pepper
  • 1 tsp parsley

For the Mushroom Onion Gravy

  • 4 cups beef broth
  • 3 TBSP flour
  • 8 ounces mushrooms
  • 2 cups onion
  • 1 tsp garlic,minced
  • 1 TBSP Worcestershire sauce
  • 1/2 tsp salt
  • 1/2 tsp pepper

Instructions
 

For the Salisbury Steaks

  • In a medium mixing bowl, mix the ground beef, onions, egg, Worcestershire sauce, parsley, and pepper together. Divide into 8 equal oval shaped patties.
  • Heat a large frying skillet over medium high heat and cook each patty for about 4-5 minutes on each side.
  • Once cooked on both sides, remove from the plan and place on a side plate.

For the Mushroom Onion Gravy

  • Reduce heat to medium, add onions and garlic to the pan along with the steak drippings. Cook for 3-4 minutes. Stir in mushrooms and continue cooking for a few more minutes.
  • Sprinkle flour over the mushrooms and onions, stir and cook for another minute or so.
  • Next, add beef broth, Worcestershire sauce, salt and pepper. Stir for a few minutes and place the Salisbury steaks back into the pan and cover with the gravy mixture.
  • Cover the pan and cook for about 2-30 minutes gents stirring occasionally. The gravy will also ticket up as it cools so make sure not to cook too long or your gravy will be too thick. If that happens, just add a little more beef broth to thin out.
  • If the gravy is to thin mix 1 tsp corn starch with 1/8 cup water, then add to pan, stir and let simmer for a few more minutes.

Notes

Nutrition

Sodium: 795mgCalcium: 3mgVitamin C: 8.3mgVitamin A: 50IUSugar: 4gFiber: 2gPotassium: 52mgCholesterol: 66mgCalories: 238kcalMonounsaturated Fat: 0.01gPolyunsaturated Fat: 0.01gSaturated Fat: 3gFat: 8gProtein: 27gCarbohydrates: 12gIron: 4mg
Keyword beef
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Cajun Marinated Chicken

Cajun Marinated Chicken

Cajun Marinated Chicken

Prep Time 10 mins
Cook Time 55 mins
Total Time 1 hr 5 mins
Course Entree
Servings 10 servings
Calories 178 kcal

Ingredients
  

  • 10 each chicken thighs
  • 1 TBSP sugar free ketchup
  • 2 TBSP oil
  • 1/4 tsp pepper
  • 1 1/2 tsp tsp cajun seasoning
  • 1 tsp garlic powder
  • 1 tsp italian seasoning
  • dash of salt

Instructions
 

  • Preheat oven to 350 degrees.
  • Place chicken in a large self closing plastic bag in marinade.
  • Marinate of rum to 3 hours for stronger flavor.
  • Cook for 55 minutes.

Notes

Nutrition

Sodium: 370mgCalcium: 1mgVitamin C: 0.2mgVitamin A: 10IUSugar: 0.1gFiber: 0.2gPotassium: 4mgCholesterol: 84mgCalories: 178kcalMonounsaturated Fat: 1gPolyunsaturated Fat: 1gSaturated Fat: 2gFat: 11gProtein: 20gCarbohydrates: 1gIron: 1.1mg
Keyword chicken
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