by Tosha Stafford | Nov 23, 2020 | Entree
Enjoy this simple but flavorful dish!
**Recipe nutritional facts calculated with 1/4c rice and 6 shrimp. Â 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
- 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
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.
Sodium: 505mgCalcium: 2mgSugar: 3gFiber: 1gPotassium: 22mgCholesterol: 70mgCalories: 201kcalMonounsaturated Fat: 6gPolyunsaturated Fat: 3gSaturated Fat: 1gFat: 10gProtein: 30gCarbohydrates: 17gIron: 0.1mg
by Tosha Stafford | Oct 25, 2019 | Entree
Turkey Meatballs
Prep Time 10 mins
Cook Time 30 mins
Total Time 40 mins
Servings 16 meatballs
Calories 135 kcal
Meatballs
- 2 pounds 93/7 ground turkey
- 1 small onion, chopped
- 2 packages dry onion soup mix
- 1/2 cup egg whites
Sauce
- 2 TBSP butter
- 2 TBSP flour
- 1 cup beef broth
- 1/4 tsp garlic powder
- 1/4 tsp onion powder
- 1 1/2 TBSP Worcestershire sauce
- 1/2 cup 2% milk
- 1/2 tsp dried oregano
- salt and pepper to taste
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.
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.
Sodium: 534mgCalcium: 40mgVitamin C: 1.7mgVitamin A: 150IUSugar: 2gFiber: 1gPotassium: 63mgCholesterol: 45mgCalories: 135kcalMonounsaturated Fat: 0.04gPolyunsaturated Fat: 0.02gSaturated Fat: 2gFat: 6gProtein: 13gCarbohydrates: 6gIron: 1.1mg
by Tosha Stafford | Oct 14, 2019 | Entree
Salisbury Steak in Mushroom Gravy
Prep Time 15 mins
Cook Time 30 mins
Total Time 45 mins
Servings 8 servings
Calories 238 kcal
For the Salisbury Steaks
- 2 pounds 93/7 lean ground beef
- 1 each egg
- 1/3 cup onions, chopped
- 2 TBSP Worcestershire sauce
- 1 tsp pepper
- 1 tsp parsley
For the Mushroom Onion Gravy
- 4 cups beef broth
- 3 TBSP flour
- 8 ounces mushrooms
- 2 cups onion
- 1 tsp garlic,minced
- 1 TBSP Worcestershire sauce
- 1/2 tsp salt
- 1/2 tsp pepper
For the Salisbury Steaks
In a medium mixing bowl, mix the ground beef, onions, egg, Worcestershire sauce, parsley, and pepper together. Divide into 8 equal oval shaped patties.
Heat a large frying skillet over medium high heat and cook each patty for about 4-5 minutes on each side.
Once cooked on both sides, remove from the plan and place on a side plate.
For the Mushroom Onion Gravy
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.
Sprinkle flour over the mushrooms and onions, stir and cook for another minute or so.
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.
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.
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.
Sodium: 795mgCalcium: 3mgVitamin C: 8.3mgVitamin A: 50IUSugar: 4gFiber: 2gPotassium: 52mgCholesterol: 66mgCalories: 238kcalMonounsaturated Fat: 0.01gPolyunsaturated Fat: 0.01gSaturated Fat: 3gFat: 8gProtein: 27gCarbohydrates: 12gIron: 4mg
by Tosha Stafford | Sep 2, 2019 | Entree
Parmesan Baked Cod
Prep Time 5 mins
Cook Time 15 mins
Total Time 20 mins
Servings 4 servings
Calories 259 kcal
- 1 pound cod, fillet
- 2 TBSP butter
- 2 TBSP cornmeal
- 2 TBSP flour
- 1/2 tsp onion salt
- 2 TBSP parmesan cheese, grated
- salt to taste
Preheat oven to 450 degrees.
Since fish and pat dry.
In a shallow dish, combine flour, cornmeal and butter.
Roll cod in mixture.
Place fillet in 8-inch square baking dish.
Drizzle remaining butter over fillets and top with parmesan cheese.
Bake at 450 degrees for for 12-14 minutes or until cod flakes easily when tested with fork.
Sodium: 645mgCalcium: 180mgVitamin C: 1.7mgVitamin A: 250IUSugar: 0.01gFiber: 1gPotassium: 4mgCholesterol: 80mgCalories: 259kcalMonounsaturated Fat: 0.004gPolyunsaturated Fat: 0.02gSaturated Fat: 4gFat: 12gProtein: 28gCarbohydrates: 9gIron: 0.7mg
