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 | 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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Instructions
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Preheat oven to 350 degree.
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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 | Aug 25, 2018 | Entree
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Lemon Garlic Butter Steak with Zoodles
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Ingredients
Lemon Garlic Steak with Zoodles
Ingredients
Lemon Garlic Steak with Zoodles
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Instructions
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.
Recipe Notes
Nutrition Facts
Lemon Garlic Butter Steak with Zoodles
Amount Per Serving
Calories 196
Calories from Fat 135
% Daily Value*
Total Fat 15g
23%
Saturated Fat 4g
20%
Polyunsaturated Fat 1g
Monounsaturated Fat 8g
Cholesterol 12mg
4%
Sodium 1234mg
51%
Potassium 680mg
19%
Total Carbohydrates 12g
4%
Sugars 5g
Protein 6g
12%
Vitamin A
35%
Vitamin C
100%
Calcium
6%
Iron
12%
* Percent Daily Values are based on a 2000 calorie diet.
by Tosha Stafford | Aug 25, 2018 | Appetizer
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Buffalo Chicken Bites
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Instructions
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.
Recipe Notes
Nutrition Facts
Buffalo Chicken Bites
Amount Per Serving
Calories 134
Calories from Fat 27
% Daily Value*
Total Fat 3g
5%
Saturated Fat 1g
5%
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 65mg
22%
Sodium 982mg
41%
Potassium 13mg
0%
Total Carbohydrates 1g
0%
Dietary Fiber 0g
0%
Sugars 0g
Protein 26g
52%
Vitamin A
8%
Vitamin C
3%
Calcium
2%
Iron
4%
* Percent Daily Values are based on a 2000 calorie diet.
