Tag Archives: CFWLS recipe

Chicken and Mushrooms with Lemon and Garlic

Posted on October 21, 2021 by Dawn Olson

Quick & easy with the bright flavor of lemon!

Ingredients:
4 (3 oz) chicken breasts
4 Tbls finely ground almond flour
2 Tbls butter, divided
8 oz mushrooms, sliced to 1/4”
2 cloves garlic, minced
¼ cup chicken broth
Juice of ½ lemon, cut the remainder in wedges
Fresh parsley
Salt & pepper to taste

Directions

Flatten chicken breasts with mallet to about ¼ inch thickness.
Dredge chicken in almond flour with very light coating and season with salt & pepper.
Heat 1 Tbls butter in skillet and cook chicken on each side until golden brown and cooked through. Remove to warm plate.
Melt remaining butter in skillet and add garlic and mushrooms. Cook for 3-4 minutes or until tender and add chicken broth. Cook to reduce sauce a bit and add lemon juice.
Spoon mushrooms and sauce over chicken and sprinkle with parsley and lemon wedges to serve.
Add your favorite veggie or side salad to round out your meal!

Makes 4 servings

Nutrition Facts:
Calories 235
Total Fat 13g
Total Carbohydrates 2g
Dietary Fiber 1g
Protein 27g

Print Recipe: Chicken and Mushrooms with Lemon and Garlic

For more recipes like this, visit our Pinterest page! https://www.pinterest.com/cfwlsva/

Dilly Grilled Shrimp with Dill Aioli

Posted on April 30, 2021 by Dawn Olson

Simple flavors combine for a winner!

Ingredients:
8 oz large shrimp, peeled & deveined
1 Tbsp olive oil (I used dill infused for extra flavor)
2 cloves garlic, minced
Juice from 1 lemon
1 tsp dried dill

Aioli:
3 Tbsp light mayo
2 oz plain Greek yogurt
1 tsp dried dill
1 tsp dried parsley
½ tsp celery salt
½ tsp garlic powder
½ tsp onion powder
½ tsp sea salt

Directions:
1. Combine oil, garlic, lemon juice and dill in resealable bag or covered bowl. Add shrimp and toss to coat.
2. Combine aioli ingredients and chill until serving.
3. Thread shrimp onto skewers and grill over medium heat until pink, turning once.
4. Serve each portion with ¼ of the aioli sauce.

Makes 2 servings (this recipe easily doubles)

Nutrition Facts for Shrimp:
Calories 195
Total Fat 8.9g
Total Carbohydrates 1.7g
Dietary Fiber 0g
Protein 25.8g

Nutrition Facts for Aioli: (1/4 recipe)
Calories 81
Total Fat 2.6g
Total Carbohydrates 3.8g
Dietary Fiber 0g
Protein 11g

Print Recipe: Dilly Grilled Shrimp

Coconut Crusted Tilapia

Posted on April 09, 2021 by Dawn Olson

The satisfying crunch without the carbs!

Ingredients
1 pound tilapia filets
1 egg
1 tsp soy sauce
1 tsp sriracha sauce
½ tsp garlic powder
¼ tsp ground ginger
½ tsp dried cilantro
½ cup almond meal
½ cup desiccated unsweetened coconut
Cooking spray

Directions
1. Preheat oven to 375 degrees. Coat baking sheet with cooking spray.
2. Beat egg, soy sauce, & sriracha sauce in shallow dish.
3. Place dry ingredients in shallow dish and mix thoroughly.
4. Dip each filet in egg mixture and dredge in dry coating.
5. Place each filet on baking sheet with space between.
6. Spray upper side of each filet with olive oil spray or cooking spray.
7. Bake in center of oven until flaky and crust is browned, approx. 15-20 minutes.

Makes 4 servings

Nutrition Facts:
Calories 260
Total Fat 14g
Total Carbohydrates 3g
Dietary Fiber 2g
Protein 32g

Print Recipe: Coconut Crusted Tilapia

Baked Cheesy Smothered Chicken

Posted on April 02, 2021 by Dawn Olson

Cheese makes almost everything better!

Ingredients
4 (3-4 oz) chicken breasts
8 oz Greek non-fat yogurt
1 tsp dried oregano
1 tsp dried basil
1 clove garlic, minced or 1 tsp garlic powder
Salt & pepper to taste
½ cup grated parmesan cheese
2 slices provolone cheese

Directions
1. Preheat oven to 375 degrees. Coat baking dish with cooking spray.
2. Place chicken breasts in glass baking dish.
3. Top each with ½ slice provolone.
4. Mix together yogurt through parmesan and spread over chicken breasts.
5. Serve with a garden salad & riced cauliflower.

Makes 4 servings

Nutrition Facts:
Calories 240
Total Fat 9.5g
Total Carbohydrates 2g
Dietary Fiber 0g
Protein 35.5g

Print Recipe: Baked Cheesy Smothered Chicken

Seared Scallops with Thai Chili Sauce

Posted on March 26, 2021 by Dawn Olson

A quick & easy weeknight dinner!

Ingredients
2 Tbls butter
1 lb sea scallops
Salt & pepper to taste
Dressing:
2 Tbsp Thai red chili sauce
2 cloves garlic, minced
Thai basil, sliced in thin strips
1 lime, wedged

Directions
1. Rinse and drain scallops. Pat dry with a paper towel. Sprinkle with salt & pepper.
2. In heavy skillet, melt butter over high heat. Once it begins to foam, add scallops and allow to brown, about 3-4 minutes. Turn scallops.
3. Add garlic, basil and chili sauce and allow to brown slightly (but do not coat scallops).
4. Remove scallops to a plate when browned on both sides. Spoon sauce over to serve. Garnish with lime wedges and extra basil.

Makes 4 servings

Nutrition Facts:
Calories 155
Total Fat 11g
Total Carbohydrates 3g
Dietary Fiber 0g
Protein 20g

Print Recipe: Seared Scallops with Thai Chili Sauce

Spicy Yogurt Grilled Chicken

Posted on March 19, 2021 by Dawn Olson

You control the heat!

Ingredients
8 oz plain Greek yogurt
2 Tbls sriracha or harissa sauce
2 cloves garlic, minced
Juice from ½ lime or lemon
1 Tbls cumin
1 Tbls tarragon
Salt & pepper to taste
4 (4 oz) chicken breasts

Directions
1. Combine yogurt, sriracha sauce, lime juice, cumin, tarragon, and salt & pepper in a bowl.
2. Place chicken in shallow dish or in resealable bag. Use ½ the sauce and coat chicken breasts evenly. Allow to marinate in refrigerator for at least 2 hours. (reserve ½ the sauce for serving)
3. Grill chicken over medium-high heat until cooked through – turning once.
4. Serve with green vegetable or salad and extra sauce.

Note: Adjusting the hot sauce to your personal taste does not alter the nutritional information by much.

Makes 4 servings

Nutrition Facts:
Calories 138
Total Fat 3g
Total Carbohydrates 1.6g
Dietary Fiber 0g
Protein 24g

Print Recipe: Spicy Yogurt Grilled Chicken

Low Carb Lemon Cheesecake Dessert

Posted on March 11, 2021 by Dawn Olson

Wake up your tastebuds with this tart & tangy dessert!

Ingredients
Crust:
1 ½ cups fine almond flour
3 Tbls butter
½ cup granulated Splenda (or suitable substitute)
Dash of salt

Filling:
16 oz. light cream cheese, softened
½ cup granulated Splenda (or suitable substitute)
2 eggs
Lemon zest (from 1 lemon)
Fresh lemon juice of half a lemon
Yellow food color (optional)

Directions
1. Preheat oven to 350 degrees. Spray 8×8 or 7×9 pan or round pie plate with cooking spray.
2. Combine crust ingredients and press into bottom of prepared pan.
3. Bake for 10 minutes and allow to cool.
4. Beat cream cheese until smooth and add remaining filling ingredients. Beat until well mixed. Spread over crust and bake an additional 30-35 minutes or until filling is set. Allow to cool and then chill before serving.

Makes 12 servings

Nutrition Facts:
Calories 197
Total Fat 16.4g
Total Carbohydrates 8.9g
Dietary Fiber 5.5g
Protein 4.5g

Print Recipe: Low Carb Lemon Cheesecake

Crunchy Edamame Snacks

Posted on March 04, 2021 by Dawn Olson

Perfect for when you want something crunchy!

Ingredients
1 pound bag frozen edamame (in pod)
1 tbsp olive oil
Garlic salt (or other seasoning of your choice)

Directions:
1. Microwave edamame according to directions on package.
2. Shell and separate beans into bowl.
3. Drizzle with olive oil and spread onto baking sheet.
4. Sprinkle with seasoning.
5. Bake at 225 degrees for 45-50 minutes. Check and stir every 5 minutes toward the end.
6. Cool & serve.

Nutritional Info: Serving size ½ cup
Calories: 140
Fat 7g
Total Carbohydrate 12g
Fiber 9g
Protein 9g

Print Recipe: Crunchy Edamame Snacks

Spaghetti Squash with Cheesy Ranch Chicken

Posted on December 12, 2020 by Dawn Olson

Comfort food goodness but good for you!

Ingredients
4 small chicken breast halves (3-4 oz ea)
4 slices bacon, cooked crisp & chopped
1 packet Ranch dressing mix
4 oz. light cream cheese
½ cup shredded cheddar
1 large spaghetti squash

Directions
1. Preheat the oven to 350 degrees.
2. Line baking sheet with foil and spray with cooking spray.
3. Prick skin of spaghetti squash several times and microwave on high for 5-6 minutes.
4. Slice (crossways) squash into 1” rings and scoop away seeds & center pulp.
5. Bake squash for 30-40 minutes or until flesh pulls into strands easily.
6. Place chicken in separate dish and bake for 25-30 minutes or until done.
7. Mix together cream cheese & dressing mix.
8. Remove squash from oven and separate strands from outer shell. Spoon into bowl with cream cheese mixture and toss until coated.
9. Plate squash mixture and top with chicken breast.
10. Garnish with bacon & shredded cheddar. Enjoy!

Makes 4 servings

Nutrition Facts:
Calories 375
Total Fat 22g
Total Carbohydrates 11.5g
Dietary Fiber 4g
Protein 33g

Print Recipe: Spaghetti Squash with Cheesy Ranch Chicken

Tarragon Chicken & ‘Rice’ Soup

Posted on October 26, 2020 by Dawn Olson

Using riced cauliflower in your favorite soup recipes brings down the carbs while maintaining the balance of textures!

Ingredients
4 cups chicken broth
2 large chicken breast halves, cooked and diced
1 small onion, diced
1 cup chopped or shredded carrots
4 stalks celery, sliced
2 cloves garlic, minced
2 Tbls dried tarragon
1 tsp dried basil
½ tsp fresh ground pepper
1 package frozen riced cauliflower

Directions
1. Cook your chicken breasts in the broth until done. Remove from broth and dice.
2. Return chicken to pot and add everything else but the riced cauliflower.
3. Simmer until carrots are tender and add frozen riced cauliflower. (do not cook first)
4. Simmer until tender & serve!

Makes 6 servings

Nutrition Facts:
Calories 156
Total Fat 4.6g
Total Carbohydrates 9.7g
Dietary Fiber 3.4g
Protein 19.2g

Print Recipe: Tarragon Chicken Soup

Thanks to Dr. Clark...