Category: Recipes

Fajita Chicken Casserole

Photo by Micheile Henderson on Unsplash

Nutritional  Info

Servings 8

Calories 314

Carbs 4.8 grams

Net Carbs 4.1 grams

Fat 24.6 grams

Protein 26.8 grams


4 cups shredded rotisserie chicken

7 ounces cream cheese

1/3 cup no sugar added mayonnaise (I like Duke’s)

1 red bell pepper

1 yellow onion

2 Tablespoons Tex-Mex seasoning

7 ounces shredded Mexican Blend cheese

Salt and pepper

Romaine lettuce


Preheat oven to 400F

Shred chicken and chop peppers and onions.

Mix everything except for 1/3 of the shredded cheese in a greased baking dish.

Add the remaining cheese on top and bake for 15-20 minutes or until golden  brown.

Serve over bed of romaine lettuce.

Spring Chicken Soup

Food photo created by foodiesfeed –

6 servings

Calories 283

Net Carbs 10 grams

Protein 25.2 grams

Fat 4.5 grams


1 T. olive oil

1 chopped onion

2 thinly sliced carrots

2 stalks sliced celery

2 sliced zucchini

2 cloves garlic

1 t. oregano

salt to taste

black pepper to taste

6 c. chicken broth

1 pound boneless skinless chicken breast cut into chunks

3 sprigs thyme

1/4 c. lemon juice

1 c. frozen peas

1 c. frozen corn

1 c. fresh asparagus (optional)

lemon slices for garnish

freshly chopped parsley for garnish


1-Cook onion, carrots, celery and zucchini in oil until soft.  Add garlic and cook until fragrant and season with oregano, salt and pepper.

2-Pour in chicken broth and thyme. Bring to boil and add chicken and lower heat, simmer until chicken is thoroughly cooked.

3-Remove chicken from pot and shred.  Return to pot and add lemon juice, peas, asparagus and corn. Simmer about 6 minutes. Garnish with lemon and parsley.


Super Bowl Grilled Jalapeno Poppers


Nutritional Info

Serves 16

Serving size: 2 pepper halves

Calories 60

Protein 3 grams

Carbs 1.8 grams

Total fat 4.6 grams


1/2 c.  cream cheese

1/2 c. fresh grated Parmesan

1/2 c. soft goat cheese

1/2 c. chopped seeded tomato

2 Tablespoons thinly sliced green onions

2 Tablespoons chopped fresh sage

1/2 teaspoon salt

16 Jalapeno peppers sliced lengthwise and seeded

Cooking spray

2 Tablespoons chopped fresh cilantro

Prep grill to medium heat.

Combine first 7 ingredients.

Put 2 teaspoons in each pepper half.

Grill 5 minutes or until bottom charred and top lightly browned.

Sprinkle with cilantro.


Super Bowl Low Carb Ham and Cheese Pinwheels

Photo from pexels-pixabay-263070

Nutritional Info

Servings 6

Serving Size 2 Pinwheels

Calories 470

Fat 32.8 grams

Net Carbs 7 grams

Protein 32.6 grams



1/4 cup almond flour

3 Tablespoons coconut flour

1 teaspoon onion powder

1 teaspoon garlic powder

1 1/2 cup low-moisture, part skim mozzarella  cheese, shredded

4 Tablespoons butter

2 Tablespoons cream  cheese

1 egg

10 ounces sliced ham

1 1/2 cups sharp white cheddar cheese, shredded

Dijon Butter  Glaze

2 Tablespoons butter

1 Tablespoon Dijon mustard

1 teaspoon  Worcestershire sauce

1 teaspoon garlic  powder

1/2 teaspoon dried Italian  seasoning


Preheat oven to  375F

Combine flours, onion and garlic powder.

In another bowl, combine mozzarella, butter  and cream cheese. Microwave for 1 minute and thirty seconds to soften. Mix together until everything is well combined. If it gets stringy or not quite melted enough, put back in the microwave for 30 seconds.

Add the dry ingredients and egg to the cheese mixture and mix until everything is well incorporated. You can put it back in the microwave for 20-30 seconds if it is hard to mix.

Once the ingredients are combined, spread the dough out onto parchment paper into a 9×13 layer. If dough gets sticky, wet your hands to prevent it from sticking to you.

Sprinkle the cheddar over the top, covering all of the dough and then layer on the ham.

Roll the dough up tightly lengthwise and with seam side down, cut into 12 slices.

Place in a baking dish and bake for 25 minutes until golden brown.

While they are baking, melt the butter and mix it it with the Dijon, Worcestershire, garlic powder and Italian seasoning., Fork whisk until all ingredients are well incorporated.

Take the rolls out of the oven and brush the glaze over the top of them. Return to the oven and bake for an additional 5 minutes.


90 Second Low Carb Bread

The slice on the right has been made into cinnamon toast with Swerve Granulated, Cinnamon and butter. If you make cinnamon toast, adjust the nutritional information.

Nutritional Info

Serves 1

Calories 292

Net Carbs 2.7 grams

Protein 10.8 grams


1 Tablespoon butter or coconut oil (liquid or solid)

3 Tablespoons almond flour

1 egg

1/2 teaspoon double acting baking powder


Melt butter in a microwave safe ramekin and add flour, egg and baking powder. Beat with a fork until completely mixed.

Microwave for about 90 seconds, until firm. Loosen with a knife and flip over a plate to release. Slice in half then toast.

You may bake them in a conventional oven instead for 10-12 minutes or until cooked through.

Party Gingery Shrimp Salad

Nutritional Info

Serving Size  2 Tablespoons

Calories 40

Protein 4 grams

Carbs 0

Fat 2.4 grams

Sat. Fat .2 grams


2 t. Dark sesame oil divided

8 oz. Peeled, deveined medium shrimp

2 t. Minced, peeled ginger

1/8 t. salt

2 T. Sugar-free mayonnaise

1 t. Sriracha sauce

1/2 cup chopped fresh chives

Heat skillet to medium high, add 1 1/2 t. Oil and swirl. Add shrimp and saute 2 minutes. Add ginger and salt and saute 2 more minutes or until done. Combine mayo, Sriraca, 1/2 t. Oil, and shrimp and serve in shot glasses, about 2 Tablespoons per serving. 😋

Savory Party Chicken Taquitos

Image by ALFONSO CHARLES from Pixabay


Nutritional Information
 Serves 4

Calories 262

Net Carbs 28 grams

Protein 15 grams


1 10 oz. can chunk white chicken breast in water, drained and flaked

1/2 cup salsa plus extra for dip

1/3 cup shredded Cheddar cheese

1 Tablespoon dry taco seasoning mix

8 (6-inch) yellow corn tortillas

 Sour Cream, as dip, optional (Add to Nutritional Information)


Preheat oven to 375

Mix the chicken and salsa, cover and refrigerate for 15 minutes.

Remove from refrigerator, drain and add the cheese and taco seasoning.

This is your filling, set aside.

Spray baking sheet with nonstick spray and set aside.

Dampen 2 paper towels and put tortillas between them.

Microwave about 1 minute, until tortillas are warm and pliable.

Place a tortilla on a clean , dry surface, (keeping the rest in the moist paper towels) and spoon about 2 heaping tablespoons filling onto the tortilla and roll. Secure with toothpicks and place seam side down.

Bake until crispy, about 14-16 minutes.

Allow to cool for 5 minutes. Serve with sour cream and salsa.




Spicy Onion Tartlets

These versatile bites make fabulous hor d’oevres and are an excellent complement to a steak or roast. They can be made an hour ahead and kept at room temperature, then baked to order.

  • 2 medium-large sweet onions, such as Vidalia, cut into very thin wedges (about 1 3/4 pounds)
  • 2 tbsp low-sodium chicken broth or water
  • 1/2 to 3/4 tsp hot paprika (preferably Hungarian)
  • 1/4 tsp salt
  • 1/4 cup coarsely grated reduced fat Gruyere or Jarisburg cheese
  • 2 (2.1-ounce) packages frozen mini phyllo pastry shells
  1. To prepare the filling, spray a 12 inch non-stick skillet with non-stick spray and set over medium heat. Add the onions, cover and cook until they are tender and have released their liquid. Uncover and cook until the onions are golden, 30 minutes. Stir in the broth, paprika, and salt; cook until the broth has evaporated and the onions are very tender. (You should have about 2 3/4 cups) Cool 15 minutes.
  2. Meanwhile, preheat the oven to 350F.
  3. Stir the Gruyere into the cooled filling. Place the pastry shells on a baking sheet; spoon a level 1 1/2 tsp of filling into each shell. Bake until the pastry is lightly crisped and the filling is hot. 6 to 8 minutes. Serve at once

Makes 30 servings, 38 calories, 5g carbs, 1g fat, 1g protein


Spinach and Roasted Red Peppers

Here is a simple recipe that makes either a great side dish or even a stand alone meal if you want to go really light. I really love this one as it is as easy on the pocket book as it is tasty. Your whole family will like it too.

  • 2 (6 ounce) bags Baby Spinach
  • 2 roasted Red Bell Peppers, coarsely chopped
  • 1 tbsp extra virgin olive oil
  • 3 large garlic cloves, peeled and smashed
  • 1/4 tsp salt
  • 1/2 tsp crushed red pepper flakes (optional if you like a little heat)
  1. Combine olive oil and garlic in a large non-stick skillet over medium heat. Cook until the garlic is browned some.
  2. Add spinach and toss with tongs. When all has been added to the pan, season with salt and red pepper flakes and continue cooking. Toss the spinach until it is wilted. Add the roasted peppers and continue cooking until all is thoroughly heated through. Transfer to a bowl and serve it up and enjoy.

Easy peasy and is only 51 calories per serving with 3.5g fat, 3.5g carbs and 2.5 g of protein. This recipe takes less than ten minutes to prepare and feed four.

Black Eyed Peas, Shrimp and Catfish


This morning after a night on the road in my semi, my co-driver took over behind the wheel at about 8:00am when we arrived at our Dodge City, Kansas stop. At this time, I logged from myself from driving to on duty, then completed my trucks Post Trip Inspection, and then looged into the sleeper berth. After this was done I stepped into the sleeper and laid out my bedroll on the really comfortable pillow top mattress our employer was gracious enough to supply us with.

I pulled the heavy duty privacy curtain closed tight, ensuring the Velcro sealed it in the center from top to bottom in order to block out all sunlight and to contain the cold air I was going to enjoy sleeping in. As I crawled under my comforter, I reached over to the air conditioning controls and turned one knob to the coldest setting and the fan control to the highest. I sleep best under a heavy cover in the cold. Otherwise, the sleeper berth can get quite warm to me, and I do not sleep so well.

Seven and a half hours after falling into a good sleep, good for the road anyhow, it was time for me to get up and to get ready to drive the rest of the way back into Kansas City. My co-driver and I switch places every eight hours in order to not have to take breaks which would have us on the road longer than we need to be. My route is 950 miles long and we deliver 40,000 lbs of freight on average every trip out which is four times per week.

After 8 hours of sleeper time we pulled into an interstate service area where Jeff and I traded places.  I stepped out of the passenger side of the truck into a windy 100 degree day, and did a quick walk around inspection. Being this hot, I had to make sure there were no problems with my 18 tires.

It was about 71 degrees at 8:00 a.m. when I laid down to sleep. The temp now seemed like a blast furnace after being in that frigid sleeper for 8 hours.

Ugh,,, And I was getting hungry at this point too, with another 100 miles to get home.

What does being on the road have to do with the dinner in the title and picture?


I am out on the road for eighteen to nineteen hours before I get home and I want to eat healthy, inexpensive and quick to prepare foods when I am about exhausted as I am right now.

I do not eat sugary foods, I do not eat fast food.

I really do not like to get too extravagant when I get home from the road, but I do want a good hot meal before I shower along with a steaming hot cup of coffee. Even when it is 100 degrees outside.

Black Eyed Peas, Shrimp and Catfish

  • 1 can black eyed peas, drained and rinsed to minimize the sodium content.
  • 4 oz. cooked, peeled and de-veined shrimp
  • 4 oz. catfish
  • 3 tbsp black bean and corn sals
  • 1 tsp cajun seaoning
  • 1-8 dashes habanero hot sauce (obviously optional) I love me some heat!
  • extra virgin olive oil spray
  1. Spray a non stick skillet with the extra virgin olive oil, season the catfish with a few pinches of the cajun seasoning and then cook until done over medium low heat.
  2. Drain and rinse the black eyed peas as the catfish is cooking, then heat in a sauce pan with the  black bean and corn salsa along with the habanero hot sauce if you have the courage, or an iron stomach. Add the remaining cajun seasoning to the black eyed peas at this time.
  3. Cut the shrimp into bite size pieces and then place in the skillet while the catfish finishes cooking. Once the fish and shrimp are cooked, plate the dish with the shrimp mixed into the black eyed peas.

This dinner is really good and hearty, and the best part is it is fairly inexpensive to prepare. My total cost for this meal was $4.69 and it took me about ten minutes total to prepare. This meal was 632 calories, 9.7g fat, 51g complex carbs, and 70.7g lean protein which we all require to sustain or grow lean muscle. The total caloric intake can be reduced by making smaller servings. I just happen to still be a volume eater despite having lost 70 pounds. I am a volume eater because I train with free weights, and walk 14 to 21 miles per week on days I do not weight train. I eat like this and still have a difficult time not losing anymore weight despite now being at 9% body fat. Friends, in the weight loss journey, it is not as much how much you eat, but what you eat that makes the difference. By cutting out sugar and processed foods entirely and eating high protein and low carbs, you will absolutely lose weight in a healthy manner. And, by eating like this, you will feel incredibly better for it. Mentally and physically.

Just a final note which has nothing to do with this topic. If you have toxic people in your life, do yourself a favor and dump them. Here are Ten Signs to be mindful of;

  • They want to isolate you from friends or even family.
  • They tend to insult or belittle you, even when “joking”.
  • They blame others a lot, and often times it’s you.
  • Alcohol and drug use that causes erratic behavior can be a catalyst of abuse.
  • They instill fear, uneasiness or are intimidating in their speech or actions.
  • They punish you or retaliate for time you spend away from them.
  • They expect you to be subservient but aren’t helpful themselves.
  • They are extremely jealous of your time, relationships and/or aspirations.
  • They manipulate your emotions and make you feel guilty.
  • They get physical. Obviously hitting someone is abusive, but physical abuse can start as intimidating posturing, grabbing or controlling your movements and space.