All posts by Kyra Fowler, FNP

Chicken Enchilada Casserole

Ok guys this is my new rendition of the chicken enchilada,” casserole style” :) It is super simple and makes an incredibly yummy mixture with a little kick, for little money, very little time, and can be used/ cooked/ eaten in multiple delicious ways!

Ingredients:

1 Rotisserie chicken (simple truth from Kroger is one of my favs- already cooked, just peel the skin and pull off the chicken)

1 (16 oz) thing of sour cream

1 (8 oz) bag of cheese

1 can of rotel (if you want more spice you can go for a “hotter” flavor- I used mild)

1 jar of queso cheese ( I use the white cheese)

 

Instructions:

peel away skin of chicken and pull chicken off

mix sour cream, cheese, 1 can of rotel,pulled  chicken and 1/2 jar of queso (feel free to add the whole thing, I just never have). it will add more moisture, will be cheesier, and more spicy.

stir mixture until well blended

OPTIONS:

#1 )spread approx. 1/2 the mixture in a 13 x 9 greased pan and bake at 350 for 25-30 minutes until cheese is melted. you can make “low carb chips” from a low carb tortilla  (I use extreme wellness, low carb, high fiber wraps- from Kroger, Food City, Ingles, Publix, or Wal-Mart; make sure to get one with no more than 5-6 net carbs). I BOUGHT A PAMPERED CHEF CHIP MAKER; YOU CAN FIND THEM AT BED BATH AND BEYOND, ON-LINE,  AND I THINK TARGET AS WELL…. CUT THE WRAP INTO 1/8TH TRIANGLES, LAY IT ON THE CHIP MAKER, SPRAY WITH OLIVE OIL AND ADD A LITTLE SALT….MICROWAVE FOR 1 1/2 TO 2 MIN (DEPENDING ON MICROWAVE POWER) AND YOU WILL HAVE A SUPER TASTY LOW CARB CHIP. (you can do without the chip maker but it makes it more crunchy!) you can also enjoy over a bed of greens or shredded lettuce and make into a taco type salad! super yummy! I drizzled a small amount of queso over mine at the end for added moisture over my salad and used it like a dressing, salsa would work as well!

you can crumble up the low carb chips on top or underneath the chicken mixture before baking, OR you can use as a “scoop” to scoop up the chicken mixture and eat it like a dip :)

#2) use the above mixture and place on low carb wraps to make chicken enchiladas. will make approx. 24. can cook appropriate amount and freeze the remaining before cooking (or after) .

#3) I did a casserole with 1/2 the mixture and the remaining mixture I ate randomly throughout the week with dipping raw veggies such as carrots, broccoli, and mini bell peppers in it, enjoyed  it over a salad, with some low carb chips for a snack or meal, or its super yummy just by itself! You could also freeze the remaining mixture to make a second casserole at a later date.

The mixture goes a long way and can be used in various different ways. Feel free to freeze the remaining mixture in a freezer safe container and pull out at your convenience.

It would be super yummy as a stuffed pepper mixture as well! the options are endless! :) Go and Enjoy!!! and consider making this as a dish for Thanksgiving with raw veggies for dipping instead of our typical  traditional high carb casseroles that we all roll out over the holidays! :)

Happy Thanksgiving!!!!

 

 

 

 

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Pizza dip

Ok all, so here is a GREAT appetizer for you to share with your friends and family on game day, a tailgating favorite!!! Again, super duper simple! This is a trend with recipes I post, because I am super simple and can’t find a ton of time with a 19 mo. old running around! He likes to help with EVERYTHING when I am in the kitchen, so fast and easy is key!!!

Ingredients:

one package of pepperonis ( you can use regular or turkey pepperonis- prefer nitrite free)

1 bag of cheese (8 oz)

8 oz cream cheese – softened

1 jar of pizza sauce (i find the lowest carb option- the last one I bought was great value – 3 net carbs for 1/4 cup)

1 package of low carb tortillas (to make chips out of of!) or raw veggies of your choice – such as celery, cauliflower, or carrots; I use the Extreme Wellness Low Carb High Fiber wraps (just find one no > than 5-7 net carbs; total carbs- fiber= net carbs)

OLE_XtemeWellness_HighFiberLowCarbor another good option is the Mission Low Carb wraps

thCALSXEYS

Directions:

spread softened cream cheese evenly in an 8×8 pan

pour pizza sauce evenly on top of cream cheese (you are going to be layering this)

next spread the shredded cheese on top of the pizza sauce

finally place pepperonis on top (enough to cover, may not need entire package)

Bake in oven at 350 for approx 20 min or until cheese is melted and golden brown

CHIPS: cut low carb tortilla into 1/8 pieces (like a pie). rub small amount of olive oil over top and lightly salt it. place on chip maker (see below)

I bought a chip maker from pampered chef, but I know many people who do it without. I find the chip maker adds some crispiness to them! and they are only $20-30 from either pampered chef, amazon, or Bed Bath and Beyond. I have also seen them on the target website! ( I tried to post a pic, but I can’t get my computer to cooperate :) If you just google pampered chef chip maker it will pop up! It has definitely been a great investment for us!

 

place in microwave for 1 1/2 to 2 1/2 minutes depending on microwave power. I would start with 1 1/2 min and if not crispy enough, increase by 15-30 second increments. This is a great way to get the crunch and enjoy “chips and dip” without lots of added carbs.

obviously you can always enjoy the pizza dip by itself, OR with some raw veggies such as celery!

The low carb chips can also be used with salsa or queso, another tailgating fav!!

If preparing an appetizer for a large group, prepare an entire pack of “low- carb wrap chips”  for everyone to enjoy! Some say they are best right out of the microwave, but I think they are great even when made in advance! My husband and son enjoy them too, so it passes my test!!

Happy tailgating! and hopefully we can come away with a WIN this weekend!!! Go Vols!

 

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Chocolate coconut bark

If you struggle with a sweet tooth like myself! :) then THIS is your answer!! Its’s super easy, only THREE ingredients, and can be made in MINUTES!! Sounds like a perfect recipe for this busy momma!

Ingredients:

4 tbsp of coconut oil (organic)

2 tbsp of splenda (or your choice of artificial sweetener; may need to make adjustment for measurement if using stevia or truvia; depending on desired sweetness-should require less with these other options)

2 tbsp of cocoa powder

optional: peanut butter (1-2 tbsp) or almonds (or choice of nut)- amount to your liking

Directions:

melt coconut in the microwave for just a few seconds until soft

mix in coconut oil with cocoa powder and splenda

Mix all three ingredients and pour into a flat, medium-sized container (I just use a ziploc plastic container….the bigger the surface the thinner your chocolate, the smaller the surface the thicker your chocolate) then FREEZE!

you will have a big chunk of chocolately goodness with lots of healthy fat that is great for your brain health and immune system, yet VERY low in carbs!

I LOVE adding natural peanut butter to mine (I suggest 1-2 tbsp) remember peanut butter has lots of healthy fat in it which will trigger the hormone leptin to let you know you are full…..therefore, be sure to listen to that hormone! Don’t eat it all at once! A little goes a long way! That’s the key to this healthy dessert option, the coconut oil (and additional PB or nuts if added) will bring great satisfaction and make you feel full fast, the cocoa and small amount of artificial sweetener will give you that small bite of sweet that you desire to kick the craving! We never want to overdo the use of artificial sweeteners knowing they have the potential to further trigger your sweet tooth craving if we overindulge. However, it is a better option in moderation than white sugar and things like high fructose corn syrup which is in so many of our processed desserts! I like to use fruit, such as berries as my main “sweet treat” and then add whipping cream and break off a piece of coconut bark to sprinkle over the top of my berries! Mmmm, Mmmmm, Mmmmm good!!! It’s also great by itself to swing by, break off a piece of indulge in a little piece of heaven!!! Enjoy!

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Strawberry Salad

Ok folks for all of you out there who don’t like to cook, here is a super simple, super yummy idea for lunch or dinner! Each person can kinda build their own depending on what their favorite add-ons are! So, confession time……my family has been in the process of selling a house and moving over the pat 3 months and this girl hasn’t been doing near as much cooking, yikes! I love to cook and I miss it so much, but trying to work out of a kitchen with a bunch of boxes has been CRAZY to say the least. So, here is one of my family’s favorite go-to’s that takes very little prep and can be whipped up in no time!

Ingredients:

chicken (either chicken pulled off rotisserie or boneless-skinless chicken breasts (4-6)

strawberries (splenda, stevia, or truvia if desired- small amount; see below)

blue cheese and or feta cheese crumbles

slivered almonds and/or walnuts/ pecans

spinach leaves and romaine (or spinach only is great too)

other possible add ons: sunflower seeds, blueberries, chia seeds, (flaxseed for those needing extra fiber)

Dressings: Maple Grove Farms of Vermont (MGFOV) Sugar Free Raspberry(1 carb)  OR MGFOV Fat Free balsamic (I don’t get it bc its fat free but bc its only 2 carbs!) OR Annie’s Honey Mustard (4 carbs) OR you could use a bleu cheese dressing if you prefer, approx. 2 tbsp

Instructions:

For a night when you don’t feel like cooking at all; I use the Simple Truth rotisserie chicken at Kroger! NO HORMONES and there is plenty for a family of 4! IF you are on a budget you can get a rotisserie for $4.99 at Costco. If cooking your own chicken breasts, I typically cook chicken at 375 for desired time depending on how thick and how many breasts (for 4-6 breasts cut up; roughly 25-30 minutes depending on how thick they are; cutting them up makes them cook faster, be sure to check chicken as each oven is different and you never want to have undercooked chicken!) . I would recommend cooking extra breasts to have left overs for the week.

Pile spinach leaves (and romaine if desired- avoid iceberg lettuce it is devout of most nutrients)

layer chicken, bleu cheese or feta (or both) sliced strawberries, (and blueberries if desired), and slivered walnuts, almonds, or pecans (pecans have a few more carbs but are ok in portion control). Be sure to avoid the candied almonds, pecans, or walnuts as those will have additional carbohydrates (sugar). may add additional toppings mentioned above if desired.

2 tbsp. of desired low carb dressing.

If preparing in advance, best not to toss dressing in until the end. If each family member has specific likes/ dislikes let everyone build their own. If making for a crowd can toss the lettuce, cheese, berries, nuts and chicken and leave the dressing until right before serving. If you toss the dressing it typically helps you to use less, versus pouring it over it at the end. Or you can use the fork method and get a little on your fork before preparing each bite!

WATCHOUT for restaurant strawberry salads. They are marketed as healthy but will often be covered in candied almonds/ pecans with craisins/ raisins and a sugary vinaigrette dressing. I LOVE Aubrey’s strawberry salad but I order it withOUT the candied pecans and craisins. I have them add extra spinach and I typically bring my own low carb vinegarette dressing :) or I do take out and use it from home! and I always add chicken for additional protein!

For a little additional sweetness, prepare strawberries in advance and sprinkle a small amount of truvia, stevia, or splenda over your berries. Place in refrigerator until time to serve. This will create some extra juice over the berries and also give moisture to your salad without additional dressing.

It is a family favorite!!!! IF you are extra hungry add a little more chicken and feta and pile up those spinach leaves. It is VERY filling. This can be done with steak as well!

ENJOY!!

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