Cajun Shrimp Etoufee

Cajun Shrimp Etoufee

Enjoy this simple but flavorful dish!

**Recipe nutritional facts calculated with 1/4c rice and 6 shrimp.  To lower carbs use cauliflower rice.

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Cajun Shrimp Etoufee
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Course Entree
Cuisine Cajun
Prep Time 15 minutes
Cook Time 50 minutes
Servings
servings
Ingredients
Course Entree
Cuisine Cajun
Prep Time 15 minutes
Cook Time 50 minutes
Servings
servings
Ingredients
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Instructions
  1. Cook the rice per the package details. This will take 30-40 minutes.
  2. 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.
  3. Stir in the pepper, onion, and celery. Sauté covered for about 15 minutes, stirring occasionally.
  4. 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.
  5. Mix in the shrimp and hot sauce. Cook for 2-5 minutes or until the shrimp or opaque. Remove from heat.
  6. Serve over cooked rice.
  7. 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.

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Crockpot White Chicken Chili

Crockpot White Chicken Chili

This recipe is a family favorite.  It makes about 16 servings portioned at 1 cup each.

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White Chicken Chili
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Course Entree
Keyword crockpot
Prep Time 10 minutes
Cook Time 8 hours
Servings
Servings
Ingredients
Course Entree
Keyword crockpot
Prep Time 10 minutes
Cook Time 8 hours
Servings
Servings
Ingredients
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Instructions
  1. 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.
  2. Add the shredded chicken back into the crock pot.
  3. Add the kidney beans and navy beans into the crockpot.
  4. Pour the corn, undrained, into the crockpot.
  5. Pour the rotel, undrained, into the crockpot.
  6. Add all spices.
  7. Place the cream cheese on top. Cover with lid and cook on low for another 2 hours.
  8. 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.

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Ham, Egg & Cheese Pockets

Ham, Egg & Cheese Pockets

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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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Rating: 0
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Course Breakfast
Prep Time 5 minutes
Cook Time 25 minutes
Servings
serving
Ingredients
Course Breakfast
Prep Time 5 minutes
Cook Time 25 minutes
Servings
serving
Ingredients
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Rating: 0
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Instructions
  1. Preheat oven to 350 degrees.
  2. Place a piece of foil on a cookie sheet. I used 1 per pocket made.
  3. Spray the foil with nonstick spray.
  4. Place the tortilla on the foil.
  5. Place ham in the middle of the tortilla, making sure you arrange it to it is flat, not a mound.
  6. Place the shredded cheese in the middle of the ham, then form into a ring.
  7. 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!
  8. Place on baking sheet.
  9. 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.
  10. Unwrap immediately and serve hot!
  11. 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.

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Chicken Sausage Sheet Pan Eggs

Chicken Sausage Sheet Pan Eggs

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Chicken Sausage Sheet Pan Eggs
Votes: 1
Rating: 5
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Course Breakfast
Prep Time 15 minutes
Cook Time 45 minutes
Servings
servings
Ingredients
Course Breakfast
Prep Time 15 minutes
Cook Time 45 minutes
Servings
servings
Ingredients
Votes: 1
Rating: 5
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Instructions
  1. Preheat oven to 350 degrees.
  2. Generously coat a 9x13 sheet pan pan with non-stick spray. I used the Pampered Chef medium sheet pan.
  3. Cook your ground chicken sausage until cooked. Or you can use whatever protein you like.
  4. Mix all of your ingredients together.
  5. Pour in sheet pan.
  6. Bake for 45 minutes or until done.
Recipe Notes

Nutrition Facts
Chicken Sausage Sheet Pan Eggs
Amount Per Serving
Calories 108 Calories from Fat 41
% Daily Value*
Total Fat 4.5g 7%
Saturated Fat 1.3g 7%
Trans Fat 0g
Polyunsaturated Fat .6g
Monounsaturated Fat 1.2g
Cholesterol 153.3mg 51%
Sodium 386mg 16%
Potassium 46mg 1%
Total Carbohydrates .2g 0%
Dietary Fiber 0g 0%
Sugars .1g
Protein 15.1g 30%
Vitamin A 53.3%
Vitamin C 0%
Calcium 18.7%
Iron 2.7%
* Percent Daily Values are based on a 2000 calorie diet.

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Chicken Parm Stuffed Peppers

Chicken Parm Stuffed Peppers

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Chicken Parm Stuffed Peppers
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Course Entree
Prep Time 20 minutes
Cook Time 45 minutes
Servings
servings
Course Entree
Prep Time 20 minutes
Cook Time 45 minutes
Servings
servings
Votes: 0
Rating: 0
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Instructions
  1. Preheat oven to 400 degrees.
  2. In large bowl, combine parmesan, garlic, marinara, and season with salt and pepper. Stir until combined, then gently for into chicken.
  3. Spoon mixture into halved bell peppers (remove seeds and membranes) and sprinkle with mozzarella cheese.
  4. Pour chicken broth into baking dish (to help peppers steam) and cover with foil.
  5. Bake until peppers are tender, 55 minutes to 1 hour. Uncover and broil 2 minutes.
  6. Garnish with parsley.
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.

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