by Tosha Stafford | Jul 1, 2020 | Breakfast, Low Carb, Meal Prep
Ham, Egg & Cheese Pockets
These irresistible Ham, Egg and Cheese Pockets are super easy to make and will definitely be a favorite!
Prep Time 5 mins
Cook Time 25 mins
Total Time 30 mins
Servings 1 serving
Calories 312 kcal
- 1 each low carb Mission tortilla
- 1 whole egg
- 1/2 ounce cheese
- 2 ounces ham
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!
Place on baking sheet.
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.
Sodium: 1111mgCalcium: 2240mgVitamin A: 4000IUSugar: 2.2gFiber: 15gPotassium: 279mgCholesterol: 241mgCalories: 312kcalMonounsaturated Fat: 2.3gPolyunsaturated Fat: 2.5gSaturated Fat: 18.3gFat: 18.3gProtein: 28.3gCarbohydrates: 22.4gIron: 1.6mg
by Tosha Stafford | Oct 6, 2019 | Casserole, Entree, Low Carb
Chile Verde Casserole
Prep Time 10 mins
Cook Time 20 mins
Total Time 1 hr 15 mins
Course Entree
Cuisine Mexican
Servings 9 servings
Calories 238 kcal
- 2 pounds chicken breast, cooked and shredded
- 3 TBSP taco seasoning
- 3/4 cup green salsa
- 1 can diced green chilis 4 oz can
- 16 ounces 2% low fat cottage cheese
- 5 ounces colby jack cheese, shredded
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.
Sodium: 731mgCalcium: 110mgVitamin A: 200IUSugar: 3gPotassium: 156mgCholesterol: 67mgCalories: 238kcalMonounsaturated Fat: 2gPolyunsaturated Fat: 1gSaturated Fat: 5gFat: 11gProtein: 28gCarbohydrates: 7gIron: 0.7mg
Keyword casserole, cottage cheese
by Tosha Stafford | Sep 13, 2019 | Casserole, Entree, Low Carb
Enchilada Bake
Prep Time 10 mins
Cook Time 20 mins
Total Time 30 mins
Servings 6 servings
Calories 209 kcal
- 4 each shredded chicken, cooked
- 2 tsp taco seasoning
- 1 cup low fat greek yogurt
- 4 ounces green chilies, chopped
- 1 can rotel diced tomatoes, drained
- 1/2 cup red enchilada sauce
- 1/2 cup cilantro
- 1/4 cup green onion, chopped
- 1/2 cup cheddar cheese, shredded
- 1/2 cup pepper jack cheese, shredded
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.
Bake 10-15 minutes.
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.
Serve and enjoy!
Sodium: 585mgCalcium: 150mgVitamin C: 14.9mgVitamin A: 600IUSugar: 2gFiber: 1gPotassium: 105mgCholesterol: 81mgCalories: 209kcalMonounsaturated Fat: 1gPolyunsaturated Fat: 0.1gSaturated Fat: 3gFat: 8gProtein: 29gCarbohydrates: 5gIron: 1.1mg
by Tosha Stafford | Sep 3, 2019 | Entree, Low Carb, Meal Prep
Melt in Your Mouth Baked Chicken
Prep Time 5 mins
Cook Time 40 mins
Total Time 45 mins
Servings 4 servings
Calories 269 kcal
- 4 each boneless, skinless chicken breast
- 5 ounces greek yogurt, plain
- 1/2 cup parmesan cheese, grated
- 1 tsp seasoning salt
- 1/2 tsp garlic powder
- 1/4 tsp pepper
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.
Sodium: 1264mgCalcium: 350mgVitamin C: 0.1mgVitamin A: 50IUSugar: 0.3gFiber: 0.2gPotassium: 80mgCholesterol: 124mgCalories: 269kcalMonounsaturated Fat: 0.001gPolyunsaturated Fat: 0.002gSaturated Fat: 1gFat: 12gProtein: 41gCarbohydrates: 3gIron: 0.7mg
by Tosha Stafford | Feb 23, 2019 | Entree, Low Carb
Chicken Crust Pizza
Prep Time 5 mins
Cook Time 30 mins
Total Time 35 mins
Servings 4 people
Calories 227 kcal
- 1 pound ground chicken
- 1 cup mozzarella cheese, light
- 1 tsp italian seasoning
- Your favorite pizza toppings
Pre-heat oven to 400 degrees
Add the ground chicken, cheese and Italian seasoning to a bowl. Mix thoroughly with your hands.
Place the mixture on a piece of parchment paper and spread into a pizza shape about 1/2 inch thick.
Place the pizza crust and parchment paper on a rimmed baking sheet and bake for 20 minutes.
Take out and flip over, add your favorite topping then bake for another 10 minutes.
Remove from the oven and cool slightly. Slice and serve.
*Watch when you put your toppings on to keep it low fat.
Sodium: 477mgVitamin C: 1.7mgCholesterol: 87mgCalories: 227kcalSaturated Fat: 3gFat: 9gProtein: 37gIron: 0.7mg
by Tosha Stafford | Feb 10, 2019 | Challenge Approved, Entree, Low Carb, Meal Prep
Mediterranean Chicken
Prep Time 5 mins
Cook Time 30 mins
Total Time 35 mins
Servings 6 servings
Calories 180 kcal
- 3 whole chicken breasts
- 12 TBSP fat free feta
- 12 TBSP Italian tomatoes, diced
- italian seasoning
Preheat oven to 350 degrees.
Trim fat off chicken breast and slice in half long ways.
Season chicken with Italian seasoning.
Place chicken on baking sheet (use the rectangle bar from pampered chef) and bake for 30 minutes or until done.
Once cooked, place 2 TBSP italian diced tomatoes and 2 TBSP fat free feta on top of each one and cook 5 more minutes.
Enjoy!
Sodium: 606mgCalcium: 120mgVitamin C: 3.3mgVitamin A: 400IUSugar: 1gFiber: 0.2gCholesterol: 99mgCalories: 180kcalMonounsaturated Fat: 2gSaturated Fat: 1gFat: 3gProtein: 34gCarbohydrates: 3gIron: 0.2mg
