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 | Oct 6, 2019 | Casserole, Entree, Low Carb
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Chile Verde Casserole
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Instructions
Preheat oven to 375 degrees
In a medium sized bowl, mix the taco seasoning, salsa, green chilis and cottage cheese.
Mix in the shredded chicken and mix well.
Spray your baking dish with nonstick cooking spray.
Spoon the mixture into and 9x11 baking dish.
Top the casserole with the shredded cheese.
Bake for 20 minutes or until the cheese is melted.
Garnish with green onions, if desired.
Serve with salsa or sour cream, if desired.
Recipe Notes
Nutrition Facts
Chile Verde Casserole
Amount Per Serving
Calories 238
Calories from Fat 99
% Daily Value*
Total Fat 11g
17%
Saturated Fat 5g
25%
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 67mg
22%
Sodium 731mg
30%
Potassium 156mg
4%
Total Carbohydrates 7g
2%
Sugars 3g
Protein 28g
56%
Vitamin A
4%
Calcium
11%
Iron
4%
* Percent Daily Values are based on a 2000 calorie diet.
by Tosha Stafford | Sep 13, 2019 | Casserole, Entree, Low Carb
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Enchilada Bake
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Rating: 5
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Instructions
Heat oven to 350 degrees. Spray 8 square cooking dish with non-stick spray.
Heat skillet over low heat. Add chicken, greek yogurt, green chilies, taco seasoning, rotel, and enchilada sauce, green onions and cilantro; stir to combine. Remove from heat.
Transfer chicken mixture to baking dish. Top evenly with cheeses.
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Turn oven to broil. Place baking dish about 5 inches from broiler, then broil 1-2 minutes or until cheese is golden and bubbly. Remove from broiler.
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Recipe Notes
Nutrition Facts
Enchilada Bake
Amount Per Serving
Calories 209
Calories from Fat 72
% Daily Value*
Total Fat 8g
12%
Saturated Fat 3g
15%
Polyunsaturated Fat 0.1g
Monounsaturated Fat 1g
Cholesterol 81mg
27%
Sodium 585mg
24%
Potassium 105mg
3%
Total Carbohydrates 5g
2%
Dietary Fiber 1g
4%
Sugars 2g
Protein 29g
58%
Vitamin A
12%
Vitamin C
18%
Calcium
15%
Iron
6%
* Percent Daily Values are based on a 2000 calorie diet.
by Tosha Stafford | Sep 3, 2019 | Entree, Low Carb, Meal Prep
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Melt in Your Mouth Baked Chicken
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Instructions
Preheat oven to 375 degrees. Spray baking dish with non-stick cooking spray.
Combine yogurt, parmesan cheese and seasonings.
Spread mixture over chicken.
Bake for 45 minutes, or until chicken is cooked through and topping is browned.
Recipe Notes
Nutrition Facts
Melt in Your Mouth Baked Chicken
Amount Per Serving
Calories 269
Calories from Fat 108
% Daily Value*
Total Fat 12g
18%
Saturated Fat 1g
5%
Polyunsaturated Fat 0.002g
Monounsaturated Fat 0.001g
Cholesterol 124mg
41%
Sodium 1264mg
53%
Potassium 80mg
2%
Total Carbohydrates 3g
1%
Dietary Fiber 0.2g
1%
Sugars 0.3g
Protein 41g
82%
Vitamin A
1%
Vitamin C
0.1%
Calcium
35%
Iron
4%
* Percent Daily Values are based on a 2000 calorie diet.
by Tosha Stafford | Aug 26, 2019 | Casserole, Entree, Low Carb
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Baked Chicken with Mushrooms and Mozzarella
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Instructions
Preheat oven to 375F and spray a 13 x 9 inch casserole pan with cooking spray.
Heat 1 tbsp. butter and 1/2 tbsp. oil in a large skillet over medium high heat.
Add mushrooms and onions and saute until tender, about 5 minutes.
Add minced garlic and saute for another 30 seconds.
Pour half of this mixture into the prepared casserole pan and set the other half aside.
Season chicken with paprika, garlic powder, and Italian seasoning and heat the remaining butter and oil in the skillet.
Add chicken to the skillet and cook 2 minutes on each side.
Transfer chicken breasts to the casserole pan on top of the mushrooms and onions.
Add chicken stock to the skillet and scrape the bottom of the pan to bring the browned bits of flavor out.
Bring to a boil and let cook until chicken stock has reduced, about 5 minutes.
Add the remaining mushroom/onion mixture on top of the chicken breasts, sprinkle with mozzarella cheese, and pour chicken stock sauce over the top.
Bake for 15 minutes and serve.
Recipe Notes
Nutrition Facts
Baked Chicken with Mushrooms and Mozzarella
Amount Per Serving
Calories 322
Calories from Fat 171
% Daily Value*
Total Fat 19g
29%
Saturated Fat 8g
40%
Polyunsaturated Fat 1g
Monounsaturated Fat 5g
Cholesterol 105mg
35%
Sodium 294mg
12%
Potassium 181mg
5%
Total Carbohydrates 6g
2%
Dietary Fiber 1g
4%
Sugars 3g
Protein 32g
64%
Vitamin A
8%
Vitamin C
11%
Calcium
11%
Iron
10%
* Percent Daily Values are based on a 2000 calorie diet.
by Tosha Stafford | Jun 16, 2019 | Entree, Low Carb, Meal Prep
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Taco Drumsticks
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Instructions
Heat gas or charcoal grill
In a small bowl, mix taco seasoning mix, the ranch dip mix, sour cream, and 2 TBSP green onions. Stir to completely blend.
Add chicken and mixture to gallon bag and marinate for at least 2 hours.
Place chicken on the grill over medium heat, and cook 30-40 minutes, turning every 6-7 minutes.
