by Tosha Stafford | Sep 2, 2019 | Casserole, Entree
Taco bake
Prep Time 10 mins
Cook Time 15 mins
Total Time 1 hr 5 mins
Servings 9 servings
Calories 223 kcal
- 1 pound 93/7 lean ground beef
- 1 bundle cilantro, chopped
- 1 cup grape tomatoes
- 1 medium spaghetti squash
- 1 can corn
- 1/2 cup yellow onion, diced
- 2 TBSP taco seasoning
- 1 TBSP olive oil
- 1 cup low fat cheese
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.
Sodium: 735mgCalcium: 210mgVitamin C: 19.8mgVitamin A: 1300IUSugar: 5gFiber: 2gPotassium: 234mgCholesterol: 38mgCalories: 223kcalTrans Fat: 0.1gMonounsaturated Fat: 2gPolyunsaturated Fat: 1gSaturated Fat: 3gFat: 10gProtein: 21gCarbohydrates: 14gIron: 2.2mg
Keyword casserole, low carb
by Tosha Stafford | Jan 7, 2019 | Entree
One Pan Ranch Pork Chops
Prep Time 10 mins
Cook Time 30 mins
Total Time 40 mins
Servings 8 servings
Calories 244 kcal
- 32 ounces thinly sliced pork chops roughly 8
- 16 ounce baby red potatoes or sweet potatoes
- 1 tbsp minced garlic
- 16 ounce green beans or asparagus
- 2 TBSP Parsley, fresh
- 1 ounce Ranch seasoning and salad dressing mix or 1 package
- 1 TBSP olive oil
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.
Sodium: 474mgCalcium: 30mgVitamin C: 28.1mgVitamin A: 700IUSugar: 2gFiber: 2gPotassium: 916mgCholesterol: 64mgCalories: 244kcalTrans Fat: 0.1gMonounsaturated Fat: 4gPolyunsaturated Fat: 1gSaturated Fat: 3gFat: 9gProtein: 27gCarbohydrates: 14gIron: 2.3mg
by Tosha Stafford | Sep 21, 2018 | Entree
Low Carb Chicken Zucchini Enchiladas
Prep Time 20 mins
Cook Time 20 mins
Total Time 40 mins
Course Entree
Cuisine Mexican
Servings 12 servings
Calories 263 kcal
- 1 tbsp olive oil
- 2 1/4 pounds rotisserie chicken or cooked shredded chicken
- 1 medium onion
- 2 tbsp garlic, minced
- 2 tsp cumin
- 2 tsp chili powder
- 1 1/3-1/2 cup red enchilada sauce
- 4 large zucchini
- 1 cup mexican shredded cheese
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.
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.
Spoon remaining enchilada sauce over zucchini enchilada and top with cheese.
Bake until these is melted and enchiladas are warmed through, about 20 minutes.
Sodium: 724mgCalcium: 170mgVitamin C: 28.1mgVitamin A: 500IUSugar: 4gFiber: 2gPotassium: 320mgCholesterol: 73mgCalories: 263kcalMonounsaturated Fat: 1gPolyunsaturated Fat: 0.3gSaturated Fat: 7gFat: 15gProtein: 25gCarbohydrates: 9gIron: 1.4mg
Keyword casserole, chicken, spicy
by Tosha Stafford | Aug 25, 2018 | Entree
Lemon Garlic Butter Steak with Zoodles
Prep Time 10 mins
Cook Time 15 mins
Total Time 55 mins
Servings 4 servings
Calories 196 kcal
Lemon Garlic Steak with Zoodles
- 1.5 pounds flank steak sliced against the grain
- 4 medium zucchini
- 1 Tbsp olive oil
- 4 cloves garlic
- 1 small lemon
- 1/4 cup low sodium chicken broth
- 1/4 cup parsley, chopped
- 1/4 tsp crushed red pepper flakes
- salt and pepper to taste
The Steak Marinade
- 1/3 cup soy sauce
- 1/4 cup lemon juice
- 1 Tbsp olive oil
- 1 Tbsp sriracha
Combine the ingredients for the marinade in a air-tight container or Ziploc bag. Add the steak strips into the marinade, seal and allow marinate in the refrigerator for 30 minutes.
In the meantime, wash and trim the ends of the zucchini. Using a spiralizer, make the zucchini noodles, then set aside.
Bring the steak to room temperature and heat oil in a large skillet over medium-high heat - reserve the juices of the marinade for later. Add the steak strips in one layer and season with salt and pepper. Cook for one minute without stirring.
Add minced garlic, then stir the steak for another minute or two to cook the other side. Remove the steak from the skillet and set aside to a plate.
In the same skillet, add butter, lemon juice and zest, rep pepper flakes, chicken broth and remaining marinade juices. Bring to a summer and allow to reduce for 2-3 minutes, stirring regularly.
Stir in the fresh parsley, then add the zucchini noodles and toss for 1 one minute to warm it. Add the steak strips back to the pan and stir for another minute. Serve immediately.
Sodium: 1234mgCalcium: 60mgVitamin C: 82.5mgVitamin A: 1750IUSugar: 5gPotassium: 680mgCholesterol: 12mgCalories: 196kcalMonounsaturated Fat: 8gPolyunsaturated Fat: 1gSaturated Fat: 4gFat: 15gProtein: 6gCarbohydrates: 12gIron: 2.2mg
Keyword beef, low carb, protein
by Tosha Stafford | Aug 25, 2018 | Appetizer
Buffalo Chicken Bites
Prep Time 5 mins
Cook Time 15 mins
Total Time 20 mins
Servings 4 servings
Calories 134 kcal
- 1 pound boneless, skinless chicken breast
- 1/4-1/2 cup Franks buffalo sauce
- 2 cloves garlic
- 1 tsp olive oil
Pre-heat oven to 450 degrees.
Trim your chicken breast or tenderloins into 1 inch cubes and cut away any fat from the chicken.
In a bowl chicken, minced garlic and oil mixing until chicken is coated.
Add chicken to a 8x8 baking dish and bake uncovered for approximately 20 minutes or until chicken is cooked all the way through.
Once the chicken is cooked, place the cooked chicken in a sprat bowl, draining any excess juice and toss in wing sauce to your liking.
Serve with fresh carrots, celery, or fat free ranch dressing. I personally like Walden Farms, OPA or Bolthouse Farms for low calorie dressing.
Sodium: 982mgCalcium: 20mgVitamin C: 2.5mgVitamin A: 400IUPotassium: 13mgCholesterol: 65mgCalories: 134kcalSaturated Fat: 1gFat: 3gProtein: 26gCarbohydrates: 1gIron: 0.7mg
Keyword low carb, protein, spicy
