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.

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

Ingredients
  

  • 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

Instructions
 

  • 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.

Notes

Nutrition

Sodium: 505mgCalcium: 2mgSugar: 3gFiber: 1gPotassium: 22mgCholesterol: 70mgCalories: 201kcalMonounsaturated Fat: 6gPolyunsaturated Fat: 3gSaturated Fat: 1gFat: 10gProtein: 30gCarbohydrates: 17gIron: 0.1mg
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Turkey Meatballs

Turkey Meatballs

Turkey Meatballs

Prep Time 10 mins
Cook Time 30 mins
Total Time 40 mins
Course Entree
Servings 16 meatballs
Calories 135 kcal

Ingredients
  

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

Instructions
 

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.

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

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
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Cottage Cheese Egg Salad

Cottage Cheese Egg Salad

This recipe tastes like potato salad without the carb guilt and you wont even miss the mayo in this protein packed Cottage Cheese Egg Salad recipe.

Cottage Cheese Egg Salad

Prep Time 5 mins
Cook Time 10 mins
Total Time 15 mins
Course Side Dish
Servings 1 servings
Calories 238 kcal

Ingredients
  

  • 3/4 cup 2% cottage cheese
  • 1 tsp mustard
  • 1/4 tsp salt
  • 1 each hard boiled egg
  • 1 small dill pickle
  • 2 Tbsp onion, chopped

Instructions
 

  • Build egg for 10 minutes and let cool.
  • Once egg is cool, peel and courtly chop.
  • Dice pickle.
  • Combine all ingredients in a small bowl.
  • Refrigerate until ready to serve.
  • *Soft food phase eliminate pickle and onion

Nutrition

Sodium: 1877mgCalcium: 110mgVitamin A: 600IUSugar: 6gFiber: 0.2gPotassium: 66mgCholesterol: 234mgCalories: 238kcalMonounsaturated Fat: 2gPolyunsaturated Fat: 1gSaturated Fat: 4gFat: 9gProtein: 26gCarbohydrates: 12gIron: 0.5mg
Keyword low carb, protein, snack
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Buffalo Chicken Casserole

Buffalo Chicken Casserole

Buffalo Chicken Casserole

Prep Time 15 mins
Cook Time 30 mins
Total Time 45 mins
Course Entree
Servings 12 servings (equal size)
Calories 192 kcal

Ingredients
  

  • 2 pounds chicken breast, cooked
  • 1 large spaghetti squash
  • 1/2 cup buffalo sauce
  • 1 medium onion, chopped
  • 1/2 cup OPA Ranch Dressing
  • 1 cup low fat shredded cheese
  • 1 tsp garlic powder
  • 9 Tbsp egg whites
  • salt and pepper to taste

Instructions
 

  • Preheat oven to 400 degrees and crease 9x13 pan and set aside.
  • Boil chicken until soft and then shred with a fork.
  • Cut squash in half and scrape the seeds out. microwave for approximately 8 minutes or until squash is able to be shredded.
  • While squash is cooking, sauce the onion for 5-7 minutes, until softened and mostly cooked through.
  • Shred the squash with a fork and place in a large bowl. Use clean towel and press any liquids out.
  • Add the onion mixture to the bowl with the chicken, buffalo sauce, ranch, egg whites, garlic powder, salt and pepper. Stir well.
  • Pour minute into greased pan.
  • Bake at 400 degrees for 30-40 minutes.
  • Cut into 12 equal parts and enjoy!

Notes

Nutrition

Sodium: 723mgCalcium: 170mgVitamin C: 5.8mgVitamin A: 450IUSugar: 2gFiber: 1gPotassium: 311mgCholesterol: 51mgCalories: 192kcalTrans Fat: 0.02gMonounsaturated Fat: 1gPolyunsaturated Fat: 1gSaturated Fat: 2gFat: 7gProtein: 25gCarbohydrates: 7gIron: 0.7mg
Keyword casserole, chicken, spicy
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