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.

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Cajun Shrimp Etoufee
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Course Entree
Cuisine Cajun
Prep Time 15 minutes
Cook Time 50 minutes
Servings
servings
Ingredients
Course Entree
Cuisine Cajun
Prep Time 15 minutes
Cook Time 50 minutes
Servings
servings
Ingredients
Votes: 0
Rating: 0
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Instructions
  1. Cook the rice per the package details. This will take 30-40 minutes.
  2. 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.
  3. Stir in the pepper, onion, and celery. Sauté covered for about 15 minutes, stirring occasionally.
  4. 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.
  5. Mix in the shrimp and hot sauce. Cook for 2-5 minutes or until the shrimp or opaque. Remove from heat.
  6. Serve over cooked rice.
  7. 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.

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Turkey Meatballs

Turkey Meatballs

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Turkey Meatballs
Votes: 1
Rating: 5
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Course Entree
Prep Time 10 minutes
Cook Time 30 minutes
Servings
meatballs
Ingredients
Meatballs
Course Entree
Prep Time 10 minutes
Cook Time 30 minutes
Servings
meatballs
Ingredients
Meatballs
Votes: 1
Rating: 5
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Instructions
Meatballs
  1. Heat Skillet to Medium Heat
  2. 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.
  3. Once meatballs are cooked, add in 1 large can of cream of mushroom soup.
Sauce
  1. 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.
  2. 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.

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Salisbury Steak in Mushroom Gravy

Salisbury Steak in Mushroom Gravy


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Salisbury Steak in Mushroom Gravy

Votes: 0
Rating: 0
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Course Entree
Keyword beef

Prep Time 15 minutes
Cook Time 30 minutes

Servings
servings


Ingredients
For the Salisbury Steaks

For the Mushroom Onion Gravy

Course Entree
Keyword beef

Prep Time 15 minutes
Cook Time 30 minutes

Servings
servings


Ingredients
For the Salisbury Steaks

For the Mushroom Onion Gravy

Votes: 0
Rating: 0
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Instructions
For the Salisbury Steaks
  1. In a medium mixing bowl, mix the ground beef, onions, egg, Worcestershire sauce, parsley, and pepper together. Divide into 8 equal oval shaped patties.

  2. Heat a large frying skillet over medium high heat and cook each patty for about 4-5 minutes on each side.

  3. Once cooked on both sides, remove from the plan and place on a side plate.

For the Mushroom Onion Gravy
  1. Reduce heat to medium, add onions and garlic to the pan along with the steak drippings. Cook for 3-4 minutes. Stir in mushrooms and continue cooking for a few more minutes.

  2. Sprinkle flour over the mushrooms and onions, stir and cook for another minute or so.

  3. Next, add beef broth, Worcestershire sauce, salt and pepper. Stir for a few minutes and place the Salisbury steaks back into the pan and cover with the gravy mixture.

  4. Cover the pan and cook for about 2-30 minutes gents stirring occasionally. The gravy will also ticket up as it cools so make sure not to cook too long or your gravy will be too thick. If that happens, just add a little more beef broth to thin out.

  5. If the gravy is to thin mix 1 tsp corn starch with 1/8 cup water, then add to pan, stir and let simmer for a few more minutes.


Recipe Notes

Nutrition Facts
Salisbury Steak in Mushroom Gravy
Amount Per Serving
Calories 238 Calories from Fat 72
% Daily Value*
Total Fat 8g 12%
Saturated Fat 3g 15%
Polyunsaturated Fat 0.01g
Monounsaturated Fat 0.01g
Cholesterol 66mg 22%
Sodium 795mg 33%
Potassium 52mg 1%
Total Carbohydrates 12g 4%
Dietary Fiber 2g 8%
Sugars 4g
Protein 27g 54%
Vitamin A 1%
Vitamin C 10%
Calcium 0.3%
Iron 22%
* Percent Daily Values are based on a 2000 calorie diet.


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Parmesan Baked Cod

Parmesan Baked Cod

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Parmesan Baked Cod
Votes: 0
Rating: 0
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Course Entree
Keyword fish
Prep Time 5 minutes
Cook Time 15 minutes
Servings
servings
Ingredients
Course Entree
Keyword fish
Prep Time 5 minutes
Cook Time 15 minutes
Servings
servings
Ingredients
Votes: 0
Rating: 0
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Instructions
  1. Preheat oven to 450 degrees.
  2. Since fish and pat dry.
  3. In a shallow dish, combine flour, cornmeal and butter.
  4. Roll cod in mixture.
  5. Place fillet in 8-inch square baking dish.
  6. Drizzle remaining butter over fillets and top with parmesan cheese.
  7. Bake at 450 degrees for for 12-14 minutes or until cod flakes easily when tested with fork.
Recipe Notes

Nutrition Facts
Parmesan Baked Cod
Amount Per Serving
Calories 259 Calories from Fat 108
% Daily Value*
Total Fat 12g 18%
Saturated Fat 4g 20%
Polyunsaturated Fat 0.02g
Monounsaturated Fat 0.004g
Cholesterol 80mg 27%
Sodium 645mg 27%
Potassium 4mg 0%
Total Carbohydrates 9g 3%
Dietary Fiber 1g 4%
Sugars 0.01g
Protein 28g 56%
Vitamin A 5%
Vitamin C 2%
Calcium 18%
Iron 4%
* Percent Daily Values are based on a 2000 calorie diet.

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