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.

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Cajun Shrimp Etoufee
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Rating: 0
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Course Entree
Cuisine Cajun
Prep Time 15 minutes
Cook Time 50 minutes
Servings
servings
Ingredients
Course Entree
Cuisine Cajun
Prep Time 15 minutes
Cook Time 50 minutes
Servings
servings
Ingredients
Votes: 0
Rating: 0
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Instructions
  1. Cook the rice per the package details. This will take 30-40 minutes.
  2. 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.
  3. Stir in the pepper, onion, and celery. Sauté covered for about 15 minutes, stirring occasionally.
  4. 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.
  5. Mix in the shrimp and hot sauce. Cook for 2-5 minutes or until the shrimp or opaque. Remove from heat.
  6. Serve over cooked rice.
  7. To make low carb you can use cauliflower rice.
Recipe Notes

Nutrition Facts
Cajun Shrimp Etoufee
Amount Per Serving
Calories 201 Calories from Fat 90
% Daily Value*
Total Fat 10g 15%
Saturated Fat 1g 5%
Polyunsaturated Fat 3g
Monounsaturated Fat 6g
Cholesterol 70mg 23%
Sodium 505mg 21%
Potassium 22mg 1%
Total Carbohydrates 17g 6%
Dietary Fiber 1g 4%
Sugars 3g
Protein 30g 60%
Calcium 0.2%
Iron 0.3%
* Percent Daily Values are based on a 2000 calorie diet.

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Turkey Meatballs

Turkey Meatballs

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Turkey Meatballs
Votes: 1
Rating: 5
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Course Entree
Prep Time 10 minutes
Cook Time 30 minutes
Servings
meatballs
Ingredients
Meatballs
Course Entree
Prep Time 10 minutes
Cook Time 30 minutes
Servings
meatballs
Ingredients
Meatballs
Votes: 1
Rating: 5
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Instructions
Meatballs
  1. Heat Skillet to Medium Heat
  2. 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.
  3. Once meatballs are cooked, add in 1 large can of cream of mushroom soup.
Sauce
  1. 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.
  2. Serve over cauliflower rice or rice.
Recipe 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 Facts
Turkey Meatballs
Amount Per Serving
Calories 135 Calories from Fat 54
% Daily Value*
Total Fat 6g 9%
Saturated Fat 2g 10%
Polyunsaturated Fat 0.02g
Monounsaturated Fat 0.04g
Cholesterol 45mg 15%
Sodium 534mg 22%
Potassium 63mg 2%
Total Carbohydrates 6g 2%
Dietary Fiber 1g 4%
Sugars 2g
Protein 13g 26%
Vitamin A 3%
Vitamin C 2%
Calcium 4%
Iron 6%
* Percent Daily Values are based on a 2000 calorie diet.

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Meatloaf

Meatloaf


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Meatloaf

Votes: 1
Rating: 5
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Course Entree

Prep Time 10 minutes
Cook Time 75 minutes

Servings
equal parts

Course Entree

Prep Time 10 minutes
Cook Time 75 minutes

Servings
equal parts

Votes: 1
Rating: 5
Rate this recipe!


Instructions
  1. Mix all ingredients together.

  2. Bake 325 degrees for 60 minutes.

  3. You can be creative and add onions, mushrooms, etc.


Recipe Notes

Nutrition Facts
Meatloaf
Amount Per Serving
Calories 157 Calories from Fat 63
% Daily Value*
Total Fat 7g 11%
Saturated Fat 2.5g 13%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg 0%
Sodium 193.7mg 8%
Potassium 143.7mg 4%
Total Carbohydrates 0g 0%
Dietary Fiber 0g 0%
Sugars 0g
Protein 20.6g 41%
Vitamin A .5%
Vitamin C .5%
Calcium 0%
Iron 0%
* Percent Daily Values are based on a 2000 calorie diet.


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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.

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Cottage Cheese Egg Salad
Votes: 0
Rating: 0
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Course Side Dish
Keyword low carb, protein, snack
Prep Time 5 minutes
Cook Time 10 minutes
Servings
servings
Ingredients
Course Side Dish
Keyword low carb, protein, snack
Prep Time 5 minutes
Cook Time 10 minutes
Servings
servings
Ingredients
Votes: 0
Rating: 0
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Instructions
  1. Build egg for 10 minutes and let cool.
  2. Once egg is cool, peel and courtly chop.
  3. Dice pickle.
  4. Combine all ingredients in a small bowl.
  5. Refrigerate until ready to serve.
  6. *Soft food phase eliminate pickle and onion
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Buffalo Chicken Casserole

Buffalo Chicken Casserole

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Buffalo Chicken Casserole
Votes: 0
Rating: 0
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Course Entree
Keyword casserole, chicken, spicy
Prep Time 15 minutes
Cook Time 30 minutes
Servings
servings (equal size)
Course Entree
Keyword casserole, chicken, spicy
Prep Time 15 minutes
Cook Time 30 minutes
Servings
servings (equal size)
Votes: 0
Rating: 0
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Instructions
  1. Preheat oven to 400 degrees and crease 9x13 pan and set aside.
  2. Boil chicken until soft and then shred with a fork.
  3. Cut squash in half and scrape the seeds out. microwave for approximately 8 minutes or until squash is able to be shredded.
  4. While squash is cooking, sauce the onion for 5-7 minutes, until softened and mostly cooked through.
  5. Shred the squash with a fork and place in a large bowl. Use clean towel and press any liquids out.
  6. Add the onion mixture to the bowl with the chicken, buffalo sauce, ranch, egg whites, garlic powder, salt and pepper. Stir well.
  7. Pour minute into greased pan.
  8. Bake at 400 degrees for 30-40 minutes.
  9. Cut into 12 equal parts and enjoy!
Recipe Notes

Nutrition Facts
Buffalo Chicken Casserole
Amount Per Serving
Calories 192 Calories from Fat 63
% Daily Value*
Total Fat 7g 11%
Saturated Fat 2g 10%
Trans Fat 0.02g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 51mg 17%
Sodium 723mg 30%
Potassium 311mg 9%
Total Carbohydrates 7g 2%
Dietary Fiber 1g 4%
Sugars 2g
Protein 25g 50%
Vitamin A 9%
Vitamin C 7%
Calcium 17%
Iron 4%
* Percent Daily Values are based on a 2000 calorie diet.

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