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.
Cajun Shrimp Etoufee
Prep Time 15 mins
Cook Time 50 mins
Total Time 1 hr 5 mins
Course Entree
Cuisine Cajun
Servings 6 servings
Calories 201 kcal
- 1.5 cups brown or jasmine rice
- 1/3 cup canola oil
- 1/4 cup flour
- 1 each onion, chopped
- 1 each green bell pepper, diced
- 2-3 stalks celery, diced
- 1 15 oz can no salt added diced tomatoes
- 1.5 cup broth seafood or vegetable
- 2 TBSP old bay seasoning
- 1/8 tsp cayenne pepper
- 1.5 lb shrimp, peeled and deveined
- 1 TBSP hot sauce
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.
Serve over cooked rice.
To make low carb you can use cauliflower rice.
Sodium: 505mgCalcium: 2mgSugar: 3gFiber: 1gPotassium: 22mgCholesterol: 70mgCalories: 201kcalMonounsaturated Fat: 6gPolyunsaturated Fat: 3gSaturated Fat: 1gFat: 10gProtein: 30gCarbohydrates: 17gIron: 0.1mg
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.
White Chicken Chili
Prep Time 10 mins
Cook Time 8 hrs
Total Time 8 hrs 10 mins
Servings 16 Servings
Calories 265 kcal
- 3 each boneless, skinless chicken breast
- 2 cans white kidney beans
- 2 cans navy beans
- 1 can rotel I used the 14.5 ounce can
- 1 can corn
- 1 8 oz container great value light cream cheese
- 1 small onion, diced
- 1 package hidden valley ranching seasoning
- 1 tsp cumin
- 1 tsp onion powder
- 1 TBSP chili powder
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.
Add all spices.
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!
Makes 16 1 cup servings.
Sodium: 573mgCalcium: 64mgVitamin C: 2.6mgVitamin A: 405IUSugar: 3.2gFiber: 6.5gPotassium: 585.4mgCholesterol: 70.3mgCalories: 265kcalMonounsaturated Fat: 0.8gPolyunsaturated Fat: 0.8gSaturated Fat: 2.1gFat: 5.1gProtein: 30.9gCarbohydrates: 22.6gIron: 2.5mg
by Tosha Stafford | Feb 13, 2020 | Entree
Chicken Parm Stuffed Peppers
Prep Time 20 mins
Cook Time 45 mins
Total Time 1 hr 5 mins
Servings 8 servings
Calories 199 kcal
- 4 each bell pepper
- 1/2 cup Parmesan cheese
- 1 TBSP garlic, minced
- 1 1/2 cup marinara, reduced calorie
- 1 TBSP parsley
- 12 ounces chicken, shredded
- 4 ounces mozzarella cheese, light
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.
Garnish with parsley.
Sodium: 411mgCalcium: 190mgVitamin C: 171.6mgVitamin A: 4000IUSugar: 3gFiber: 2gPotassium: 24mgCholesterol: 63mgCalories: 199kcalMonounsaturated Fat: 1gPolyunsaturated Fat: 0.1gSaturated Fat: 5gFat: 8gProtein: 23gCarbohydrates: 10gIron: 0.7mg
by Tosha Stafford | Feb 13, 2020 | Entree
Stuffed Peppers
Prep Time 20 mins
Cook Time 20 mins
Total Time 40 mins
Servings 4 servings
Calories 361 kcal
- 4 medium bell peppers
- 1 pound 93/7 lean ground turkey
- 1/2 pound Italian ground turkey
- 1 small onion, diced
- 1 1/2 cup cauliflower, riced
- 1 can tomato paste
- 1 can diced tomatoes with green chilies
- 2 tsp italian seasoning
- 1/2 tsp garlic seasoning
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
Sodium: 594mgCalcium: 90mgVitamin C: 189.8mgVitamin A: 1400IUSugar: 13gFiber: 5gPotassium: 664mgCholesterol: 122mgCalories: 361kcalMonounsaturated Fat: 0.04gPolyunsaturated Fat: 0.1gSaturated Fat: 4gFat: 13gProtein: 36gCarbohydrates: 22gIron: 4.9mg
by Tosha Stafford | Feb 13, 2020 | Entree
Taco Slaw
Prep Time 20 mins
Cook Time 15 mins
Total Time 35 mins
Course Entree
Cuisine Mexican
Servings 4 Servings
Calories 273 kcal
- 1 pound 93/7 ground turkey
- 1 bag cold slaw mix
- 4 TBSP taco seasoning
- 1 can diced tomatoes with green chilies
Heat a large skillet over medium heat.
Put the ground beef and 2 tablespoons of the seasoning blend in the pan and cook until the meat is browned and cooked through, about 15 minutes.
To the skillet, add the diced tomatoes and green chilies, coleslaw mix, and remaining 2 tablespoons of the seasoning blend. Cook until the cabbage is tender, about 7 minutes.
Taste and add salt, if desired.
Garnishments: Top each serving with avocado slices, green onions, as well as cilantro, jalapeños, black olives or sour cream, if using.
Sodium: 780mgCalcium: 70mgVitamin C: 23.1mgVitamin A: 950IUSugar: 7gFiber: 2gCholesterol: 83mgCalories: 273kcalSaturated Fat: 3gFat: 13gProtein: 22gCarbohydrates: 13gIron: 1.8mg
by Tosha Stafford | Oct 25, 2019 | Entree
Turkey Meatballs
Prep Time 10 mins
Cook Time 30 mins
Total Time 40 mins
Servings 16 meatballs
Calories 135 kcal
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
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.
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.
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
