Dinner
Healthy Taco Casserole
Healthy Taco Casserole
2018-05-05 13:21:39
Serves 6
A healthy alternative to traditional tacos in a one dish meal!
Prep Time
30 min
Cook Time
45 min
Total Time
1 hr
Nutrition Facts
Serving Size
363g
Servings
6
Amount Per Serving
Calories 517
Calories from Fat 308
% Daily Value *
Total Fat 35g
54%
Saturated Fat 21g
105%
Trans Fat 1g
Polyunsaturated Fat 1g
Monounsaturated Fat 10g
Cholesterol 58mg
19%
Sodium 228mg
9%
Total Carbohydrates 32g
11%
Dietary Fiber 8g
32%
Sugars 9g
Protein 21g
Vitamin A
371%
Vitamin C
137%
Calcium
9%
Iron
20%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
- 1-1.5 lbs grass fed ground beef
- 2 cups spinach
- 1 zucchini (zoodled)
- 2 cups diced bell peppers
- 14.5 oz can diced tomatoes
- 1 package of taco seasoning
- 5 cups shredded sweet potatoes
- 1/2 cup coconut oil, melted
- 1/2 tsp onion powder
- /2 tsp chili powder
- 1/2 tsp tumeric
- 1/2 tsp EVOO or Avocado Oil
- Sliced avocado on the side
Instructions
- I diced the peppers, zoodled the zucchini, used my food processor to shred the sweet potatoes ahead of time.
- Dice peppers and saute them in EVOO or Avocado Oil. Remove from pan.
- In same pan saute zoodles until almost soft. Remove from pan.
- In same pan, melt 1/2 cup of coconut oil and pour over the shredded sweet potatoes while warm, sprinkle with onion powder, chili powder, tumeric and mix together. Set aside.
- In another pan (or same pan once you remove the sweet potatoes), cook the ground beef until browned (drain grease as necessary). Then add the taco seasoning as instructed by package. Add the diced tomatoes and peppers and cook for 3-5 minutes.
- Preheat oven 375 degrees.
- I used a deep dish casserole dish (larger than 9 x 13 pan) and layered accordingly - Bottom: zoodles, spinach; Middle: Beef, peppers, tomatoes; Top: Sweet Potatoes.
- Bake at 375 for 20-30 minutes covered with foil.
- Serve with avocado or hot sauce on the side.
Notes
- I substituted based on what ingredients I had and how healthy I like to cook. This meal lasted 2 people all week with some left overs.
Adapted from Paleo Tex-Mex Casserole
Adapted from Paleo Tex-Mex Casserole
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Shrimp Tacos with Mango Slaw
Shrimp Tacos with Mango Slaw
2018-02-24 11:10:47
Serves 2
Prep Time
2 hr
Cook Time
10 min
Nutrition Facts
Serving Size
82g
Servings
2
Amount Per Serving
Calories 146
Calories from Fat 35
% Daily Value *
Total Fat 4g
6%
Saturated Fat 1g
7%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 2g
Cholesterol 11mg
4%
Sodium 217mg
9%
Total Carbohydrates 22g
7%
Dietary Fiber 1g
5%
Sugars 2g
Protein 5g
Vitamin A
1%
Vitamin C
1%
Calcium
7%
Iron
7%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
- 1 Teaspoon Lime Juice
- 1/3 cup of plain Greek yogurt
- 1 can of Mango Nectar juice (use 1/2 the can to desired consistency)
- Chili Powder (pinch)
- 1 package coleslaw mix
- Shrimp (I used frozen already deveined)
- Flour Tortillas or taco shells
Instructions
- Defrost shrimp, cut off tails, and cut in half crosswise. Marinate in 2 teaspoons of dressing (add chili powder or chipotle for taste). Put in fridge at least 2 hours.
- Extra dressing use to coat the coleslaw (to desired consistency)
- Cook the shrimp 5 minutes
- Mix lime juice with yogurt and mango nectar, mine came out like a thin dressing.
- Heat up tortillas or taco shells for 15 seconds and then serve.
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Vegetable Tartlets
Vegetable Tartlets
2018-01-06 14:08:14
Yields 8
Prep Time
40 min
Cook Time
30 min
Total Time
1 hr 10 min
Nutrition Facts
Serving Size
254g
Yields
8
Amount Per Serving
Calories 205
Calories from Fat 139
% Daily Value *
Total Fat 16g
24%
Saturated Fat 4g
18%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 10g
Cholesterol 10mg
3%
Sodium 165mg
7%
Total Carbohydrates 14g
5%
Dietary Fiber 6g
24%
Sugars 5g
Protein 5g
Vitamin A
10%
Vitamin C
93%
Calcium
10%
Iron
6%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
- 2 small golden or green zucchini, diced (11/2 cups)
- 1/2 large yellow onion, diced (1 cup)
- 1 medium yellow bell pepper, diced (3/4 cup)
- 2 medium Japanese eggplants, diced (21/2 cups)
- 41/2 tsp. olive oil
- 11/2 tsp. minced garlic
- 1 tsp. chopped fresh oregano
- 1 cup Perfect Roasted Tomatoes
- 16 Gaeta olives, pitted and coarsely chopped (3-4 Tbs.)
- 1 Tbs. chopped flat-leaf parsley
- 2 oz. Fontina or Asiago cheese, grated (1/2 cup)
- 3 Tbs. grated Parmesan cheese
Instructions
- Preheat oven to 400°F. Toss zucchini, onion, bell pepper, eggplants, in large bowl with oil, garlic, and oregano; season with salt and pepper, if desired.
- Arrange vegetables on two baking sheets, and roast 20 minutes in oven, rotating pans from top to bottom and flipping vegetables halfway through for even cooking. When vegetables are just tender, transfer to bowl, and set aside to cool. Reduce oven temperature to 375°F.
- Add tomatoes, olives, parsley, and cheeses to roasted vegetables; toss gently; and season with salt and pepper, if desired.
- Mound 3/4 cup filling in center of each dough round. Gently fold edges inward, forming 6 to 8 pleats as you move around the dough. Some filling will be visible in center of each tart.
- Whisk egg with 2 Tbs. water (or spray with cooking spray). Brush dough tops lightly with egg wash, and transfer tarts to parchment-lined baking sheet. Bake 20 to 30 minutes, or until crust is golden and filling is bubbling.
Notes
- Easy to make if you do not make the dough yourself.
Adapted from Vegetarian Times
Adapted from Vegetarian Times
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Spinach Cauliflower ala Vodka Casserole
SPINACH CAULIFLOWER ALA VODKA CASSEROLE
2018-01-11 15:42:25
Serves 6
Cook Time
40 min
Nutrition Facts
Serving Size
266g
Servings
6
Amount Per Serving
Calories 379
Calories from Fat 130
% Daily Value *
Total Fat 15g
23%
Saturated Fat 9g
46%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 4g
Cholesterol 40mg
13%
Sodium 380mg
16%
Total Carbohydrates 8g
3%
Dietary Fiber 3g
12%
Sugars 3g
Protein 12g
Vitamin A
20%
Vitamin C
117%
Calcium
32%
Iron
5%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
- 8 cups cooked cauliflower florets, drained (I used frozen)
- 2 cups vodka sauce
- 2 tbsp light cream
- 2 tbsp melted unsalted butter
- 1/3 cup grated Parmesan cheese
- 6 slices Provolone cheese
- ¼ cup fresh basil, chopped (or parsley)
- 1 cup spinach
Instructions
- Preheat oven to 375 degrees (F)
- Combine cauliflower, vodka sauce, light cream, butter, parmesan cheese, spinach in a large bowl, toss to coat well.
- Transfer to a 9×13 baking dish and top with slices of Provolone cheese.
- Bake for 30-40 minutes or until the casserole is bubbling and the cheese is completely melted.
- Remove from the oven and let it rest for 10 minutes before serving. Top with basil before serving.
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Sweet Potato Noodles with Garlic Kale and Pork Chops
Sweet Potato Noodles with Garlic Kale and Pork Chops
2018-02-24 11:20:18
Serves 2
Prep Time
15 min
Cook Time
30 min
Nutrition Facts
Serving Size
434g
Servings
2
Amount Per Serving
Calories 786
Calories from Fat 435
% Daily Value *
Total Fat 49g
75%
Saturated Fat 9g
45%
Trans Fat 0g
Polyunsaturated Fat 5g
Monounsaturated Fat 26g
Cholesterol 171mg
57%
Sodium 332mg
14%
Total Carbohydrates 28g
9%
Dietary Fiber 5g
21%
Sugars 3g
Protein 60g
Vitamin A
546%
Vitamin C
239%
Calcium
32%
Iron
27%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
- 2 Boneless Pork Chops, 3 oz each
- 3 tsp EVOO
- 1 Medium Sweet Potato, peeled, and spiralized
- 3 tbsp Extra Virgin Olive Oil (divided)
- 3-4 cup Chopped Kale
- 2 Garlic cloves
- Cinnamon, salt, pepper optional
Instructions
- Preheat oven to 400 degrees.
- Rub each pork chop with 1 teaspoon of the EVOO, then season if you like.
- Set a large oven-safe skillet over medium-high heat and add the last teaspoon of EVOO. Add the pork chops to the skillet for about 3-4 minutes per side until golden brown.
- Transfer the pork chops to the oven (in a roasting pan) until cooked thru. Reserve the juice.
- Place another large skillet over medium-high heat, add 1 tablespoon of oil oil and then add in the sweet potato noodles and season with cinnamon. Let cook for 7 minutes or until cooked to your preference. Divide amongst 2 plates.
- In that same skillet cook the kale and garlic until your desired preference. I cooked the kale until it was a little crunchy and wilted.
- Top each plate with a pork chop and kale and use the reserved pan juice to drizzle over the plates.
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Tilapia Stuffed Peppers
Tilapia Stuffed Peppers
2018-01-11 15:44:52
Serves 5
Prep Time
20 min
Cook Time
30 min
Nutrition Facts
Serving Size
341g
Servings
5
Amount Per Serving
Calories 377
Calories from Fat 37
% Daily Value *
Total Fat 4g
6%
Saturated Fat 1g
7%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 70mg
23%
Sodium 296mg
12%
Total Carbohydrates 48g
16%
Dietary Fiber 3g
13%
Sugars 10g
Protein 37g
Vitamin A
79%
Vitamin C
266%
Calcium
3%
Iron
11%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
- 4 tilapia fillets
- 1 cup of Arborio rice/brown rice or 1 box of Near East Rosemarie Quinoa
- 5 peppers (green, red, orange, yellow) – Your choice
- 1 Progresso Tomato Basil Soup or 1 low sodium tomato sauce
Instructions
- Cook tilapia – then pull apart and set aside
- Cook rice or quinoa according to package.
- Cut the tops off the peppers, rinse and clean then cut in half to form bowls.
- Preheat oven to 350 degrees.
- Grease shallow baking dish (should be able to fit all the peppers laying down).
- Mix tilapia, ½ rice or all of the quinoa in a bowl and then fill the peppers.
- Lay peppers down in the baking dish (filling side up)
- Pour soup or sauce around each pepper.
- Bake for 30 minutes or until peppers are done to your liking.
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Chicken Stir-Fry
Chicken Stir-Fry
2018-02-24 11:26:59
Serves 2
Prep Time
10 min
Cook Time
10 min
Nutrition Facts
Serving Size
756g
Servings
2
Amount Per Serving
Calories 955
Calories from Fat 300
% Daily Value *
Total Fat 33g
51%
Saturated Fat 9g
45%
Trans Fat 0g
Polyunsaturated Fat 8g
Monounsaturated Fat 12g
Cholesterol 390mg
130%
Sodium 3798mg
158%
Total Carbohydrates 24g
8%
Dietary Fiber 5g
18%
Sugars 10g
Protein 134g
Vitamin A
61%
Vitamin C
525%
Calcium
12%
Iron
45%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
For the Sauce
- 1 T chili powder
- ½ tsp cumin
- ½ tsp ginger
- ¼ cup teriyaki
- 1/3 cup low sodium soy sauce
- ½ tsp low salt mustard
- 1 green pepper cut in strips
- 1 red pepper cut in strips
- 1 orange pepper cut in strips
- 1/2 cup broccoli
- 6 chicken pieces, cut up in strips
- Coconut oil or EVOO
Instructions
- Cook brown rice or quinoa according to package.
- In a skillet, sauté oil and chicken for about 5 minutes.
- In a separate bowl, combine the ingredients for the sauce.
- In another skillet sauté oil and add peppers and other vegetables. When vegetables are tender add Chicken to the same skillet and add stir fry sauce.
- Reduce heat to low, 5-7 minutes when chicken is done.
- Serve over brown rice or quinoa.
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