New Orleans Ragout

Quick and easy!

New Orleans Ragout
4 oz turkey smoked sausage
2 TB green pepper, chopped
1 TB diced onion
½ can diced tomatoes, undrained
6 oz frozen okra
dash dried thyme
dash cayenne
½ can black beans, rinsed & drained

In large saucepan, over med-hi heat, cook sausage, green pepper, and onion for 3-4 minutes; stir occasionally. Add tomatoes, okra, thyme, and cayenne. ring to a boil. Reduce heat to low; cover and simmer for 10 minutes, stirring occasionally. Add beans, heat through.
Yield: 2 servings. Per serving= 210 Calories; 4g Fat (15.6% calories from fat); 15g Protein; 29g Carbohydrate; 8g Dietary Fiber; 25mg Cholesterol; 1192mg Sodium

Quinoa Muffins

Only about 1/2 of these held together. Maybe because I added more than the 1 cup of apple the recipe called for.

quinoamuffin

Apple Cinnamon Quinoa Bites
1 c. cooked quinoa
1 c. oats
1 tsp cinnamon
½ tsp nutmeg
3 TB brown sugar
1 TB sugar free maple syrup
1 ½ c. chopped apple
1 egg
1 egg white

Preheat oven to 350*. In large bowl, combine quinoa, oats, cinnamon, nutmeg, brown sugar, syrup, apple, egg and egg white. Spray mini muffin tin with cooking spray. Fill each cup with 1 tablespoon of mixture and bake 15-20 minutes. Serve warm.
Yield: 30. Per bite= 41 Calories; 1g Fat (15.0% calories from fat); 2g Protein; 7g Carbohydrate; 1g Dietary Fiber; 6mg Cholesterol; 6mg Sodium.

Skillet Fillets

The original recipe called for tilapia (or any white fish) and butter which I replaced with avocado. It was great!

Skillet Fillets with Cilantro Avocado Spread

Any mild white fish such as cod, flounder, or orange roughy would also be delicious. Yield: 2 servings (serving size: 1 fillet and about 1/2 the spread)

dash salt
1/4 teaspoon ground cumin
1/8 teaspoon ground red pepper
2 (6-ounce) cod fillets
Cooking spray
1 lemon, quartered
1/4 avocado
2 tablespoons finely chopped fresh cilantro
1/2 teaspoon grated lemon rind
1/4 teaspoon paprika
dash salt

Combine first 3 ingredients; sprinkle over both sides of fish. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Place fish in pan. Cook 3 minutes on first side the flip and sprinkle lemon juice over each fillet; cook second side until fish flakes easily when tested with a fork or until desired degree of doneness. Place fish on a serving platter. Place avocado and remaining ingredients in a small bowl; stir until well blended. Serve with fish.
Yield 2 servings. Per serving (1 fillet and half the spread)= 188 Calories; 5g Fat (24.1% calories from fat); 31g Protein; 5g Carbohydrate; 1g Dietary Fiber; 73mg Cholesterol; 362mg Sodium

Squash Casserole

Delicious!

squashcass
Squash Casserole
5 cups chopped yellow squash
1 cup onions
1 TB butter flavor extra virgin olive oil
¼ c. water
1 can cream of chicken soup
1 pkg of seasoned stuffing mix

Cut up squash into bite size pieces and boil until tender. In a separate bowl mix 1/2 melted butter or broth with stuffing. Place remainder of butter in a pan and saute onions until transparent. Mix drained squash, onions, soup & sour cream together in a bowl. Place 1/2 of stuffing mixture in the bottom of a baking dish. Pour squash mixture on top.
Sprinkle remainder of stuffing on top. Bake for 30 minutes at 350.

You could add cooked chicken to this to make it a full meal.
Yield: 6 servings. Per serving= 183 Calories; 4g Fat (21.7% calories from fat); 5g Protein; 30g Carbohydrate; 3g Dietary Fiber; 4mg Cholesterol; 875mg Sodium.

Nacho Chicken and Rice Wraps

really good!

Nachochicken

Nacho Chicken and Rice Wraps
1 (10.75 ounce) cansCampbell’s® Condensed Cheddar Cheese Soup
1 soup can water
1 cup Pace® Picante Sauce
2/3 c. wild rice blend
1 lb boneless, skinless chicken thighs
10 low carb flour tortillas (10-inch)

Place chicken in bottom of 3 quart slow cooker. Stir the soup, water, picante sauce, and rice and pour over chicken. Cover and cook on LOW for 7 to 8 hours or on high 4 hours (until chicken is cooked through). Spoon about 1 cup chicken mixture down the center of each tortilla. Fold the tortilla around the filling.

Fish Tacos with Avocado Cream

This was fantastic!! fishtacos

Fish Tacos & Avocado Cream
1 pound tilapia or other white fish
2 tablespoons chili powder
1 teaspoon ground cumin
1 teaspoon garlic powder
1 teaspoon paprika
1/2 teaspoon chipotle powder
1/2 teaspoon black pepper
5 flour tortillas, low carb, medium
2 c. Shredded Cabbage

For the avocado cream
1 TB lime juice
1 ripe avocado
3/4 tsp cumin
1/4 tsp salt
2 TB light mayo

Preheat oven to 375 degrees. In a small bowl mix together all of the spices to create your fish taco seasoning. Then sprinkle the fish with the seasoning. Place the fish in the oven and bake for about 10 minutes until the fish is flaky. While the fish is cooking place the avocado, cumin, salt, lime juice, and light mayo in a food processor and blend until smooth and creamy. Start with a warm tortilla, layer on some cabbage, then the fish, and top with the 1-2 tbsp of avocado cream per taco.
Yield: 5 servings. Per serving=303 Calories; 14g Fat (38.3% calories from fat); 23g Protein; 27g Carbohydrate; 14g Dietary Fiber; 2mg Cholesterol; 570mg Sodium.