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paleo

Sweet Potato and Bison Shepherd's Pie

Sweet Potato and Bison Shepherd's Pie

Sweet Potato & Bison Shepherd’s Pie…A hearty, classic casserole recipe with a twist!

Serves: Serves 8

Ingredients

The sweet potatoes:

1¼ lb. sweet potatoes, peeled & cut into ½-inch dice

1 tbsp unsalted butter

¼ cup nonfat milk

⅛ tsp salt

⅛ tsp pepper

The filling:

2 tsp olive oil

1 medium yellow onion, chopped

1 ½ lb. Kroger Simple Truth ground bison

2 tbsp tomato paste

3 cloves garlic, minced

½ tsp ground pepper

¼ tsp salt

½ tsp dried thyme

½ tsp crushed rosemary

1 cup chicken or beef broth

1 cup frozen peas, defrosted

Instructions

 

Preheat the oven to 375 degrees F. Lightly coat a 1 ½ quart baking dish with cooking spray.

The sweet potatoes:

Place the sweet potatoes in a large saucepan and cover with cold water. Bring to a boil and cook until the potatoes are tender when pierced with a fork, about 10 minutes.

Drain and return the potatoes to the saucepan.

Mash the potatoes with the butter, milk, salt and pepper until smooth.

The filling:

Heat the olive oil in a large nonstick saucepan set over medium-high heat.

Add the onions and cook until they are starting to brown, about 4 minutes.

Add the ground bison. Cook, crumbling with a fork, until the meat is cooked through.

Add the tomato paste, garlic, thyme, rosemary, salt and pepper, and cook for 1 minute.

Stir in the broth, reduce heat slightly and simmer until most of the liquid is absorbed, about 12 minutes. Stir in the peas.

Assembling:

Transfer the filling to the prepared baking dish.

Dollop the sweet potatoes on top of the filling and, using a rubber spatula, spread the potatoes evenly on top, all the way to the sides. Be sure that the potatoes are sealed at the sides of the baking dish so that the filling doesn’t bubble through while cooking. Using a fork, make hatch marks on the potatoes, if desired.

Place the baking dish on top of a baking sheet.

Bake until the potatoes are just starting to brown, about 30 minutes.

Let rest for 10 minutes. Serve.

Notes

Weight Watchers Points: 9 (SmartPoints), 8 (Points+), 7 (Old Points)

Nutrition Information

Serving size: Scant 1 cup | Calories: 310.2 cal | Fat: 15.5g | Saturated fat: 6.6g | Carbohydrates: 18.2g | Sugar: 5.2g | Sodium: 351.4mg | Fiber: 3.9g | Protein: 23.0g | Cholesterol: 75.2mg

Recipe from www.cookincanuck.com

Spicy Ground Beef with Butternut Squash

Spicy Ground Beef with Butternut Squash

My meal prep included one of my favorites courtesy of www.myheartbeats.com

Spicy Ground Beef and Butternut Squash.

This recipe I will do anytime I come across butternut squash already cubed at Costco.

I saw it... I bought it... I get to make it!  If you do get the squash from Costco I typically just double the recipe and that will use up the entire container of squash. I have also done this recipe with brussel sprouts and asparagus in the past but I just love it with the squash! I'd say this recipe is 5 servings so the macro breakdown is 

Calories 250 NET Carbs 8g Fat 15g Protein 20g

2tbsp avocado oil

1 onion

1 serrano Pepper minced

4 garlic cloves minced

1 tsp salt, 1 tsp paprika, 1/2 tsp cumin, 1/2 tsp pepper

big pinch of nutmeg

1 lb ground beef

1 lb cubed butternut squash

Small handfull of minced fresh sage

1. Heat oil over med heat 2. Add the onion and pepper to brown 3. add garlic spices and beef and mix well 4.Once beef brown add squash and mix well. 5. Reduce heat to med-low and cover lid for 10 min until beef is cooked through and squash is cooked. 6. Add fresh sage, mix well, and serve.

This recipe is a great low carb staple!

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All aboard the Almond Train!

All aboard the Almond Train!

If you haven't gotten aboard the Almond Train, you need to do it ASAP!  Find out all the healthy and delicious options almonds provide us!

Mexican Zucchini and Beef Recipe

Mexican Zucchini and Beef Recipe

Many people have the misconception that eating healthy means consuming bland fruits and vegetables with little to no seasoning. This recipe, which I found from Low Carb Yum, squashes that healthy eating stereotype! This is one of my quick go- to recipes when I am in a time crunch and needing something savory!  It's flexible, fast, easy and only requires a few ingredients and spices that pack a tasty punch. In the past I have substituted other vegetables instead of the zucchini when it is not in season.  I have thrown in other vegetables such as roasted Brussel sprouts, asparagus and broccoli. I have also used this recipe without any veggies on hand by using sliced onion and bell peppers.  Not only is this recipe low-carb friendly, but can be modified several ways. I’ve used the mixture in zucchini boats, with almond flour tortillas and have and added  some guacamole and salsa in almond flour tortillas!

Ideal for: Low-Mod Carb Day

Calories 272

Fat 17.5g

Carbs 5.6g

Fiber 1.5 g

Protein 22g

 

Prep Time: 5 minutes

Cook Time: 30 minutes

Total Time: 35 minutes

Yields 6 servings

 

Ingredients:

2 medium zucchini sliced and quartered

1 1/2 pounds ground beef

2 cloves garlic minced

1 can Mexican style diced tomatoes with green chilis

(salsa or diced tomatoes could be used)

1 tablespoon chili powder

1 teaspoon ground cumin

1 teaspoon salt

1/2 teaspoon black pepper

1/2 teaspoon onion powder

1/4 teaspoon crushed red pepper flakes

 

Instructions:

Brown ground beef with minced garlic, salt, and pepper.

Cook over medium heat until meat is browned.

Add tomatoes and remaining spices. Cover and simmer on low heat for another 10 minutes.

Add in zucchini. Cover and cook for about 10 more minutes until zucchini is cooked, but still firm.

 

 

Viola! That’s all there is to it to enjoy a low-carb, savory weeknight meal.