May 19, 2022

Seafood Enchiladas

SEAFOOD ENCHILADAS

Ingredients

·        1 ¼ pounds fresh or frozen medium shrimp

·        8 ounces fresh or frozen halibut, cod, tilapia, or sea bass

·        5 cups water

·        2 teaspoons canola oil

·        ¾ cup chopped red sweet pepper (1 medium)

·        2 fresh poblano chile peppers, stemmed, seeded, and chopped

·        ½ cup chopped onion (1 medium)

·        2 cloves garlic, minced

·        8 low-carb whole wheat flour tortillas

·        4 ounces Neufchatel cheese, softened

·        1 (8 ounce) carton light sour cream

·        2 tablespoons all-purpose flour

·        ¼ teaspoon salt

·        ¼ teaspoon ground black pepper

·        ¾ cup milk

·        ½ cup thinly sliced green onions

Method

1.  Thaw shrimp and halibut, if frozen. Peel and devein shrimp. Rinse shrimp and halibut; pat dry with paper towels. Preheat oven to 350 degrees F. Grease a 3-quart rectangular baking dish; set aside. In a large saucepan, bring the water to boiling. Add shrimp; cook 1 to 3 minutes or until shrimp are opaque, stirring occasionally. Rinse with cold water; drain and chop. Set aside.


2.  Measure thickness of fish. Place a steamer insert in a large skillet or 4-quart Dutch oven with a tight-fitting lid. Add water to the skillet to just below the steamer insert. Bring water in skillet to boiling. Place fish in the steamer insert. Cover and steam over medium heat for 4 to 6 minutes per 1/2-inch thickness or until fish flakes easily when tested with a fork, adding more water as needed to maintain steam. Flake fish into bite-size pieces; set aside.


3.  In a large nonstick skillet, heat oil over medium heat. Add sweet pepper, chile peppers, and onion; cook for 5 to 10 minutes or until vegetables are tender, stirring occasionally. Stir in garlic; cook 1 minute more. Remove from heat. Stir in shrimp and halibut.


4.  Meanwhile, stack tortillas; wrap tightly in foil. Bake about 10 minutes or until heated through. For sauce, in a medium bowl beat cream cheese with an electric mixer on medium speed until smooth. Beat in sour cream, flour, 1/4 teaspoon salt, and black pepper. Gradually beat in milk until smooth.


5.  Add 1/2 cup of the sauce to the shrimp mixture, stirring until well mixed. Divide shrimp mixture among tortillas, spooning the shrimp mixture near one side of each tortilla. Roll up tortillas. Place filled tortillas, seam sides down, in prepared baking dish. Pour the remaining sauce over tortillas.



6.  Bake, covered, about 35 minutes or until heated through. Let stand for 5 minutes before serving. Sprinkle with green onions before serving.

One Pan Bacon & Cod Skillet

August 7, 2025
 One Pan Bacon & Cod Skillet 2 servings | 25 minutes INGREDIENTS 4 slices Bacon (chopped) 1 Yellow Onion (medium, chopped) 1 Cod Fillet (chopped) 1 tbsp Avocado Oil 1 Sweet Potato (Japanese, large, peeled, diced) 1/4 cup Parsley (chopped) 2 tsps Apple Cider Vinegar (or to taste, optional) METHOD Heat a large non-stick pan over medium-high heat. Once hot, add the bacon and the onions. Cook for three to four minutes, or until the bacon is crispy. Add the cod and sauté for two to three minutes, breaking it up as it cooks. Set aside. Remove the bacon grease from the pan and carefully wipe the pan out with a paper towel. Add the oil and sweet potato to the pan and cook, stirring occasionally, for about five to seven minutes or until browned and cooked through. Return the fish mixture to the pan. Stir in the parsley and cook for two more minutes, stirring, to heat through. Divide evenly between plates. Drizzle with apple cider vinegar (optional) and enjoy! NOTES Leftovers: Refrigerate in an airtight container for up to three days. Serving Size: One serving is approximately 1 1/2 cups. More Flavor: Add smoked paprika. Use salmon instead of cod. Fillet Size: One cod fillet is equal to 231 grams or eight ounces. Nutrition Facts ​ ​Amount per 2 servings​ 905 calories 39gs protein 126gs carb 28gs fat

Eggs & Tuna with Green Beans

July 23, 2025
Eggs & Tuna with Green Beans 2 servings | 25 minutes  INGREDIENTS 4 Egg 2 cups Green Beans (trimmed) 2 tbsps Mayonnaise 1 1/2 tsps Red Wine Vinegar 1 can Tuna (drained) 2 stalks Green Onion (chopped)  METHOD Place the eggs in a saucepan and cover with cold water. Cover and bring to a boil. Turn off the heat and let it stand covered for 12 minutes. Drain and run cold water over the eggs until cool enough to handle and peel. Cut the eggs in half and set aside. Meanwhile, place the green beans in a steamer basket over boiling water and cover. Steam for three to five minutes. Run under cold water, drain, and set aside. Whisk together the mayonnaise and red wine vinegar. Divide the green beans, eggs, tuna, and green onions onto a plate. Add the dressing on top and enjoy! NOTES Leftovers: Refrigerate in an airtight container for up to three days. Serving Size: One serving is approximately two eggs, half a can of tuna, and one cup of green beans. More Flavor: Add salt and pepper, parsley, and tomatoes. Canned Tuna: One can of tuna is equal to 165 grams or 5.8 ounces, drained. Nutrition Facts ​ ​ Amount per serving ​ 309 calories 30gs protein 13gs carb 16gs fat

Ham & Cheese Stuffed Chicken

July 16, 2025
Ham & Cheese Stuffed Chicken 2 servings | 30 minutes INGREDIENTS 10 ozs Chicken Breast (boneless, skinless) Sea Salt & Black Pepper (to taste) 3 ozs Sliced Ham 2 ozs Mozzarella Cheese (shredded) 1/16 oz Avocado Oil Spray (divided) 2 cups Mixed Greens METHOD Preheat the oven to 400°F (205°C) and line a large baking sheet with parchment paper. Cut the chicken breasts in half, lengthwise to create a pocket in each chicken breast. Do not cut all the way through. Season the chicken all over with salt and pepper. Layer the ham and cheese into the chicken breasts. Place the chicken onto the baking sheet and spray with avocado oil. Bake in the oven for 20 to 25 minutes or until the chicken has cooked though. Serve with mixed greens and enjoy! NOTES Leftovers: Refrigerate in an airtight container for up to three days. Serving Size: One serving is one stuffed chicken breast and about one cup of mixed greens. More Flavor: Spread some pesto sauce into the chicken. Additional Toppings: Top with parsley and parmesan cheese. Avocado Oil Spray: One gram (or 1/16 oz) of avocado oil spray is equal to a one-second spray. Nutrition Facts ​ ​Amount per serving​ 315 calories 48gs protein 5gs carb 12gs fat