by Tosha Stafford | Sep 2, 2019 | Casserole, Entree
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Instructions
Preheat your oven to 400 degrees. Place your spaghetti squash halves on a baking sheet, with insides facing up and seeds scooped out. Drizzle with olive oil and bake for approximately 40 minutes util the center is tender. Allow too cool.
While the squash is roasting, brown your ground meat in a large skillet over medium heat until it is full cooked. Once cooked, drain any grease out and add taco seasoning, tomatoes, corn and onion and cook for 2-3 minutes or until the veggies have softened slightly.
Once the squash is cooked and cooled slightly for handling, use a for and shred for noodle-like strands. Transfer the spaghetti squash to th skillet with everything else.
Stir all together and then transfer to a 9 x 13 baking dish. Top with cheese and chopped cilantro. Bake for 15 minutes or until the cheese has melted.
Recipe Notes
Nutrition Facts
Taco bake
Amount Per Serving
Calories 223
Calories from Fat 90
% Daily Value*
Total Fat 10g
15%
Saturated Fat 3g
15%
Trans Fat 0.1g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 38mg
13%
Sodium 735mg
31%
Potassium 234mg
7%
Total Carbohydrates 14g
5%
Dietary Fiber 2g
8%
Sugars 5g
Protein 21g
42%
Vitamin A
26%
Vitamin C
24%
Calcium
21%
Iron
12%
* 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 | Jan 7, 2019 | Entree
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One Pan Ranch Pork Chops
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Instructions
Preheat oven to 400 degrees F. Lightly oil a baking sheet or coat with nonstick spray.
Place pork chops, potatoes and vegetable in a single layer onto the prepared baking sheet. Drizzle with olive oil and sprinkle with Ranch Seasoning and garlic; season with salt and pepper, to taste
Place into oven and roast until the pork is completely cooked through, reaching an internal temperature of 140 degrees F, about 20-22 minutes.
* Then broil for 2-3 minutes, or until caramelized and slightly charred.
Serve immediately, garnished with parsley, if desired.
Recipe Notes
Nutrition Facts
One Pan Ranch Pork Chops
Amount Per Serving
Calories 244
Calories from Fat 81
% Daily Value*
Total Fat 9g
14%
Saturated Fat 3g
15%
Trans Fat 0.1g
Polyunsaturated Fat 1g
Monounsaturated Fat 4g
Cholesterol 64mg
21%
Sodium 474mg
20%
Potassium 916mg
26%
Total Carbohydrates 14g
5%
Dietary Fiber 2g
8%
Sugars 2g
Protein 27g
54%
Vitamin A
14%
Vitamin C
34%
Calcium
3%
Iron
13%
* Percent Daily Values are based on a 2000 calorie diet.
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by Tosha Stafford | Sep 21, 2018 | Entree
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Low Carb Chicken Zucchini Enchiladas
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Rating: 5
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Votes: 1
Rating: 5
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Instructions
-
Preheat oven to 350 degree.
-
In a large skillet, over medium heat, heat oil. Add onion and cook until soft. Add garlic, cumin, and chili powder. Cook about 1 minute. Add in chicken and 1 cup of enchilada sauce and stir until coated.
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On a cutting board, use a Y-shaped vegetable peeler to peel thin slices of zucchini. Lay out 3 slices, slightly overlapping, and top with about 3 ounces of chicken mixture. Rollup and transfer to a baking dish. Repeat until remaining zucchini and chicken mixture is gone.
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Spoon remaining enchilada sauce over zucchini enchilada and top with cheese.
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Bake until these is melted and enchiladas are warmed through, about 20 minutes.
Recipe Notes
Nutrition Facts
Low Carb Chicken Zucchini Enchiladas
Amount Per Serving
Calories 263
Calories from Fat 135
% Daily Value*
Total Fat 15g
23%
Saturated Fat 7g
35%
Polyunsaturated Fat 0.3g
Monounsaturated Fat 1g
Cholesterol 73mg
24%
Sodium 724mg
30%
Potassium 320mg
9%
Total Carbohydrates 9g
3%
Dietary Fiber 2g
8%
Sugars 4g
Protein 25g
50%
Vitamin A
10%
Vitamin C
34%
Calcium
17%
Iron
8%
* Percent Daily Values are based on a 2000 calorie diet.
by Tosha Stafford | Sep 6, 2018 | Entree, Meal Prep, Soft Food Phase
This lemon and garlic marinade makes this a super fast and flavorful family meal! Â Cook in the oven or grill!
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Marinated Greek Chicken
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Votes: 1
Rating: 5
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Instructions
Combine the yogurt, olive oil, minced garlic, oregano, parsley, salt, and some freshly cracked pepper in a bowl. Use a fine holed cheese grater or a zester to scrape the thin layer of yellow zest from the lemon skin into the bowl. Also add the juice from half of the lemon (about 1-2 Tbsp). Stir until the ingredients are well combined. Stir parsley into the marinade.
Add a little lemon zest into the bowl. You can use a fine cheese grater to zest a lemon.
Cut the lemon in half and squeeze into the bowl (about 1-2 Tbsp).
Stir until the ingredients are well combined.
Add the chicken pieces and marinade to a gallon sized zip top bag. Remove as much air as possible and close tight.
Massage the bag to mix the contents and make sure the chicken is well coated. Refrigerate the bag for 30 minutes.
Preheat oven to 375 degrees.
Place the chicken pieces in a large casserole dish (9x13). Squeeze the extra marinade from the gallon bag and place on top of the chicken.
Bake the chicken in the preheated 375 degree oven for 45-60 minutes, or until golden brown on top.
Recipe Notes
Nutrition Facts
Marinated Greek Chicken
Amount Per Serving
Calories 211
Calories from Fat 108
% Daily Value*
Total Fat 12g
18%
Saturated Fat 3g
15%
Polyunsaturated Fat 0.03g
Monounsaturated Fat 0.01g
Cholesterol 89mg
30%
Sodium 218mg
9%
Potassium 91mg
3%
Total Carbohydrates 4g
1%
Dietary Fiber 1g
4%
Sugars 0.5g
Protein 23g
46%
Vitamin A
1%
Vitamin C
8%
Calcium
10%
Iron
8%
* Percent Daily Values are based on a 2000 calorie diet.
