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 Miso Honey Chicken Thighs with Squash

June 18, 2025
One Pan Miso Honey Chicken Thighs with Squash 2 servings | 40 minutes  INGREDIENTS 1 tbsp Miso Paste 1 tsp Raw Honey 1 Garlic (clove, large, minced) 3 tbsps Chicken Broth, Low Sodium Sea Salt & Black Pepper 1 lb Chicken Thighs with Skin (bone-in) 1 Delicata Squash (large, sliced, seeds removed) 1 tbsp Parsley (minced)  METHOD Preheat the oven to 400oF (205oC). Heat a cast-iron pan over medium-high heat. Mix the miso paste, honey, garlic, chicken broth, salt, and pepper together. Add the chicken and squash to the marinade and toss well to coat. Sear the chicken thighs in the cast iron pan, skin-side down, until just browned, about two minutes. Remove the chicken from the pan. Add the squash and remaining marinade to the pan and place the chicken thighs on top. Bake in the oven for 30 minutes or until the chicken is cooked through and the squash is tender. Garnish with parsley and enjoy!  NOTES Leftovers: Refrigerate in an airtight container for up to three days. Serving Size: One serving is approximately two chicken thighs and one cup of squash. Additional Toppings: Sesame seeds, hot sauce, and/or chopped green onions.  Nutrition Facts ​  ​ Amount per serving ​  623 calories  57gs protein  15gs carb  35gs fat

Creamy Spinach Stuffed Salmon & Potatoes

June 12, 2025
Creamy Spinach Stuffed Salmon & Potatoes 2 servings | 35 minutes  INGREDIENTS 5 oz Potatoes (wedges) 1 tsp Extra Virgin Olive Oil Sea Salt & Black Pepper (to taste) 2 tbsps Cream Cheese, Regular 2 tbsps Frozen Spinach (thawed, drained) 2 Garlic (clove, minced) 1/2 Lemon (juiced, zested) 12 ozs Salmon Fillet  METHOD Preheat the oven to 400°F (205°C) and line a baking sheet with parchment paper. Place the potatoes on the baking sheet and toss with oil, salt, and pepper. Transfer to the oven and bake for 20 minutes. Meanwhile, in a bowl, mix together the cream cheese, spinach, garlic, lemon juice, lemon zest, salt, and pepper. Using a sharp knife, slice down the middle of each piece of salmon, lengthwise. Make sure that your knife doesn't go all the way through. Stuff each fillet with the spinach mixture and season the fillets with salt and pepper. Place the salmon onto the same baking sheet as the potatoes. Place back in the oven and cook for 12 to 15 minutes or until cooked through. Divide the salmon and potatoes between serving plates and enjoy!  NOTES Leftovers: Refrigerate in an airtight container for up to three days. Serving Size: One serving is equal to one stuffed salmon and one cup potatoes. More Flavor: Add parsley to the spinach mixture. Dairy-Free: Use cashew cream cheese instead.  Nutrition Facts ​  ​ Amount per serving ​  563 calories  40gs protein  43gs carb  26gs fat

Chicken Chowder

June 4, 2025
Chicken Chowder 3 servings | 35 minutes  INGREDIENTS 2 slices Bacon (sliced) 2 Yellow Potato (medium, chopped) 1 Leek (large, sliced) 1 Carrot (medium, diced) 2 stalks Celery (sliced) 2 Garlic (clove, chopped) 1 tbsp Thyme (fresh) 4 cups Chicken Broth, Low Sodium 12 ozs Chicken Breast, Cooked (shredded) 1/2 cup Whipping Cream (at room temperature)  METHOD Heat a large pot over medium heat. Once hot, add the bacon and cook for three to five minutes or until crisp. Set aside on paper towels, leaving the fat in the pot. Add the potatoes, leek, carrot, and the celery to the pan. Sauté over medium heat for five minutes. Stir in the garlic and thyme and add the broth. Bring to a boil, then reduce the heat and simmer, half-covered, for 15 minutes. Add the chicken and cook for three more minutes. Stir in the cream and allow it to heat through. Serve topped with bacon. Enjoy!  NOTES Leftovers: Refrigerate in an airtight container for up to three days. Serving Size: One serving is equal to approximately two cups. More Flavor: Add salt and pepper to taste. Use turkey breast instead of chicken. Dairy-Free: Use coconut cream instead of whipping cream.   Nutrition Facts ​  ​ Amount per serving ​  342 calories  11g fat  26g carbs  33g protein
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