by Tosha Stafford | Nov 23, 2020 | Entree
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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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. 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 | 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.
by Tosha Stafford | Feb 13, 2020 | Entree
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Rating: 5
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Instructions
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.
Recipe Notes
Nutrition Facts
Taco Slaw
Amount Per Serving
Calories 273
Calories from Fat 117
% Daily Value*
Total Fat 13g
20%
Saturated Fat 3g
15%
Cholesterol 83mg
28%
Sodium 780mg
33%
Total Carbohydrates 13g
4%
Dietary Fiber 2g
8%
Sugars 7g
Protein 22g
44%
Vitamin A
19%
Vitamin C
28%
Calcium
7%
Iron
10%
* Percent Daily Values are based on a 2000 calorie diet.
by Tosha Stafford | Oct 25, 2019 | Entree
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Turkey Meatballs
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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.
Recipe 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 Facts
Turkey Meatballs
Amount Per Serving
Calories 135
Calories from Fat 54
% Daily Value*
Total Fat 6g
9%
Saturated Fat 2g
10%
Polyunsaturated Fat 0.02g
Monounsaturated Fat 0.04g
Cholesterol 45mg
15%
Sodium 534mg
22%
Potassium 63mg
2%
Total Carbohydrates 6g
2%
Dietary Fiber 1g
4%
Sugars 2g
Protein 13g
26%
Vitamin A
3%
Vitamin C
2%
Calcium
4%
Iron
6%
* Percent Daily Values are based on a 2000 calorie diet.
