by Tosha Stafford | Nov 23, 2020 | Entree
Enjoy this simple but flavorful dish!
**Recipe nutritional facts calculated with 1/4c rice and 6 shrimp. Â To lower carbs use cauliflower rice.
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Cajun Shrimp Etoufee
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Instructions
Cook the rice per the package details. This will take 30-40 minutes.
Whisk the oil and flour together in a skillet. Cook over medium or medium-high heat, stirring consistently for about 10 minutes or until the mixture is a peanut butter color. You will need to consistently stir or the flour will burn.
Stir in the pepper, onion, and celery. Sauté covered for about 15 minutes, stirring occasionally.
Mix in the tomatoes, 1 cup of the broth, old bay seasoning and cayenne pepper. Bring to a boil and let simmer uncovered for about 20 minutes. If to thick add in remainder of broth.
Mix in the shrimp and hot sauce. Cook for 2-5 minutes or until the shrimp or opaque. Remove from heat.
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To make low carb you can use cauliflower rice.
Recipe Notes
Nutrition Facts
Cajun Shrimp Etoufee
Amount Per Serving
Calories 201
Calories from Fat 90
% Daily Value*
Total Fat 10g
15%
Saturated Fat 1g
5%
Polyunsaturated Fat 3g
Monounsaturated Fat 6g
Cholesterol 70mg
23%
Sodium 505mg
21%
Potassium 22mg
1%
Total Carbohydrates 17g
6%
Dietary Fiber 1g
4%
Sugars 3g
Protein 30g
60%
Calcium
0.2%
Iron
0.3%
* Percent Daily Values are based on a 2000 calorie diet.
by Tosha Stafford | Oct 11, 2020 | Crockpot, Entree
This recipe is a family favorite. Â It makes about 16 servings portioned at 1 cup each.
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White Chicken Chili
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Instructions
Place the chicken in the crockpot with water and cook on slow for about 6 hours. After the cooking time is over, take the chicken breast out of the crockpot and shred.
Add the shredded chicken back into the crock pot.
Add the kidney beans and navy beans into the crockpot.
Pour the corn, undrained, into the crockpot.
Pour the rotel, undrained, into the crockpot.
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Place the cream cheese on top. Cover with lid and cook on low for another 2 hours.
Stir all together, occasionally, for 2 hours. Once done enjoy!
Recipe Notes
Nutrition Facts
White Chicken Chili
Amount Per Serving
Calories 265
Calories from Fat 46
% Daily Value*
Total Fat 5.1g
8%
Saturated Fat 2.1g
11%
Trans Fat 0g
Polyunsaturated Fat .8g
Monounsaturated Fat .8g
Cholesterol 70.3mg
23%
Sodium 573mg
24%
Potassium 585.4mg
17%
Total Carbohydrates 22.6g
8%
Dietary Fiber 6.5g
26%
Sugars 3.2g
Protein 30.9g
62%
Vitamin A
8.1%
Vitamin C
3.2%
Calcium
6.4%
Iron
14.1%
* Percent Daily Values are based on a 2000 calorie diet.
by Tosha Stafford | Jul 1, 2020 | Breakfast, Low Carb, Meal Prep
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Ham, Egg & Cheese Pockets
These irresistible Ham, Egg and Cheese Pockets are super easy to make and will definitely be a favorite!
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Instructions
Preheat oven to 350 degrees.
Place a piece of foil on a cookie sheet. I used 1 per pocket made.
Spray the foil with nonstick spray.
Place the tortilla on the foil.
Place ham in the middle of the tortilla, making sure you arrange it to it is flat, not a mound.
Place the shredded cheese in the middle of the ham, then form into a ring.
Working quickly, crack (one pocket at a time) crack an egg into the ring then fold the bottom and top edges in, then the left and right side to form a package. Make sure the tortilla covers the entire egg. Then wrap in the foil. DO NO TURN UPSIDE DOWN!
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Bake for 25 minutes. Check to ensure the yolk is cooked by poking the pocket, you will feel the dome shape of the yolk. The base and the edges should be crispy and the top will be soft.
Unwrap immediately and serve hot!
To cut down on the fat, you can swap the egg for 3 TBSP egg whites or use a light cheese. If you are trying to swap the ham out for bacon keep in mind you will increase the fat in this dish.
Recipe Notes
Nutrition Facts
Ham, Egg & Cheese Pockets
Amount Per Serving
Calories 312
Calories from Fat 165
% Daily Value*
Total Fat 18.3g
28%
Saturated Fat 18.3g
92%
Trans Fat 0g
Polyunsaturated Fat 2.5g
Monounsaturated Fat 2.3g
Cholesterol 241mg
80%
Sodium 1111mg
46%
Potassium 279mg
8%
Total Carbohydrates 22.4g
7%
Dietary Fiber 15g
60%
Sugars 2.2g
Protein 28.3g
57%
Vitamin A
80%
Vitamin C
0%
Calcium
224%
Iron
9%
* Percent Daily Values are based on a 2000 calorie diet.
by Tosha Stafford | Feb 13, 2020 | Entree
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Chicken Parm Stuffed Peppers
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Instructions
Preheat oven to 400 degrees.
In large bowl, combine parmesan, garlic, marinara, and season with salt and pepper. Stir until combined, then gently for into chicken.
Spoon mixture into halved bell peppers (remove seeds and membranes) and sprinkle with mozzarella cheese.
Pour chicken broth into baking dish (to help peppers steam) and cover with foil.
Bake until peppers are tender, 55 minutes to 1 hour. Uncover and broil 2 minutes.
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Recipe Notes
Nutrition Facts
Chicken Parm Stuffed Peppers
Amount Per Serving
Calories 199
Calories from Fat 72
% Daily Value*
Total Fat 8g
12%
Saturated Fat 5g
25%
Polyunsaturated Fat 0.1g
Monounsaturated Fat 1g
Cholesterol 63mg
21%
Sodium 411mg
17%
Potassium 24mg
1%
Total Carbohydrates 10g
3%
Dietary Fiber 2g
8%
Sugars 3g
Protein 23g
46%
Vitamin A
80%
Vitamin C
208%
Calcium
19%
Iron
4%
* Percent Daily Values are based on a 2000 calorie diet.
by Tosha Stafford | Feb 13, 2020 | Entree
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Stuffed Peppers
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Instructions
Preheat oven to 375 degrees.
Cut off tops of bell peppers. Remove seeds and membranes. Rinse bell peppers, if necessary, cut thin slice from the bottom of each peppers they stand upright. Set aside.
Brown ground turkey, Italian ground turkey and onion in large skillet on medium-heat. Drain fat. One cooked add in the cauliflower rice and cook for a 5 minutes.
One cooked add in the cauliflower rice and cook for a 5 minutes.
Then add in the tomato paste, diced tomatoes, Italian seasoning and garlic powder; mix until well blended.
Stuff the peppers with turkey mixture.
Put foil on top and bake 30-45 minutes or until peppers are tender.
Sprinkle with cheese and bake for 5 more minutes or until cheese is melted.
For extra spice add in 1 TBSP chili powder
Recipe Notes
Nutrition Facts
Stuffed Peppers
Amount Per Serving
Calories 361
Calories from Fat 117
% Daily Value*
Total Fat 13g
20%
Saturated Fat 4g
20%
Polyunsaturated Fat 0.1g
Monounsaturated Fat 0.04g
Cholesterol 122mg
41%
Sodium 594mg
25%
Potassium 664mg
19%
Total Carbohydrates 22g
7%
Dietary Fiber 5g
20%
Sugars 13g
Protein 36g
72%
Vitamin A
28%
Vitamin C
230%
Calcium
9%
Iron
27%
* Percent Daily Values are based on a 2000 calorie diet.
