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.

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

Ingredients
  

  • 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

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.
  • Serve over cooked rice.
  • To make low carb you can use cauliflower rice.

Notes

Nutrition

Sodium: 505mgCalcium: 2mgSugar: 3gFiber: 1gPotassium: 22mgCholesterol: 70mgCalories: 201kcalMonounsaturated Fat: 6gPolyunsaturated Fat: 3gSaturated Fat: 1gFat: 10gProtein: 30gCarbohydrates: 17gIron: 0.1mg
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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.

White Chicken Chili

Prep Time 10 mins
Cook Time 8 hrs
Total Time 8 hrs 10 mins
Course Entree
Servings 16 Servings
Calories 265 kcal

Ingredients
  

  • 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

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.
  • 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.

Notes

Nutrition

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
Keyword crockpot
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Chicken Parm Stuffed Peppers

Chicken Parm Stuffed Peppers

Chicken Parm Stuffed Peppers

Prep Time 20 mins
Cook Time 45 mins
Total Time 1 hr 5 mins
Course Entree
Servings 8 servings
Calories 199 kcal

Ingredients
  

  • 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

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.
  • Garnish with parsley.

Notes

Nutrition

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
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Stuffed Peppers

Stuffed Peppers

Stuffed Peppers

Prep Time 20 mins
Cook Time 20 mins
Total Time 40 mins
Course Entree
Servings 4 servings
Calories 361 kcal

Ingredients
  

  • 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

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

Notes

Nutrition

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
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Taco Slaw

Taco Slaw

Taco Slaw

Prep Time 20 mins
Cook Time 15 mins
Total Time 35 mins
Course Entree
Cuisine Mexican
Servings 4 Servings
Calories 273 kcal

Ingredients
  

  • 1 pound 93/7 ground turkey
  • 1 bag cold slaw mix
  • 4 TBSP taco seasoning
  • 1 can diced tomatoes with green chilies

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.

Notes

Nutrition

Sodium: 780mgCalcium: 70mgVitamin C: 23.1mgVitamin A: 950IUSugar: 7gFiber: 2gCholesterol: 83mgCalories: 273kcalSaturated Fat: 3gFat: 13gProtein: 22gCarbohydrates: 13gIron: 1.8mg
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