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Last Minute Sweet Potato Casserole (Lightened)

Last Minute Sweet Potato Casserole



Sweet Potato Casserole (Lightened Up) with a cool trick to cook your sweet potatoes in a QUARTER amount of time for last minute preparation!


Author: Karina - Cafe Delites

Serves: 8 (as a side dish)

INGREDIENTS

FOR THE SWEET POTATOES:

  • Cooking oil spray
  • 4 cups cooked, peeled and mashed sweet potatoes (*See Notes)
  • ⅓ cup granulated sugar (or a natural granulated sweetener)
  • ¼ cup low-fat milk
  • ¼ cup light butter, melted
  • 1 teaspoon pure vanilla extract
  • 2 large eggs, whisked
  • salt to taste (abut ½ teaspoon)

PECAN TOPPING:

  • ⅓ cup all-purpose flour
  • ⅓ cup light brown sugar
  • 2 tablespoons melted butter
  • ½ cup crushed pecans (blitz in a magic bullet or food processor for a smoother crumb)

INSTRUCTIONS

  1. Preheat oven to 175°C | 350°F. Lightly spray a 13 x 9–inch baking dish with cooking oil spray (or grease with a light coating of butter); set aside.

FOR THE SWEET POTATOES:

  1. Place mashed sweet potatoes in a large mixing bowl; add the sugar (or sweetener), milk, butter and vanilla, eggs and salt. Mix well to combine. Pour into prepared baking dish.

FOR THE TOPPING:

  1. Combine flour, brown sugar, butter, pecans and salt. Mix well to form crumbs. Sprinkle evenly over the sweet potatoes. Bake for 25 minutes or just until golden.
  2. Change oven settings to broil (or grill), and broil for 5-10 minutes, until the top has crisped a little and browned. Allow to stand for 5-10 minutes to set before serving.

Garlic Butter Smashed Sweet Potatoes with Parmesan

Garlic Butter Smashed Sweet Potatoes with Parmesan
Garlic Butter Smashed Sweet Potatoes With Parmesan Cheese are crispy and buttery on the outside, while soft and sweet on the inside, making way for one of the best ways to eat a sweet potato!
INGREDIENTS
Sweet Potatoes:
    • 4 medium sweet potatoes (or 3 large sweet potatoes)*
    • A light spray of olive oil
    • 3 tablespoons melted butter
    • 4 cloves garlic, crushed
    • 1 tablespoon fresh chopped parsley
    • Kosher Salt and Black Pepper to taste
    • 2 tablespoons Parmesan Cheese
INSTRUCTIONS
  1. Pre-heat your oven to broil (or grill) settings to high heat. Trim off the ends of the sweet potatoes. Cut each sweet potato into quarters (or 1½ - inch pieces).
Boil Method:
  1. Place sweet potatoes in a large pot of salted water. Bring to the boil; cook, covered for 20 -25 minutes or until just fork-tender. Drain well.
Roast Method:
  1. Bake sweet potato pieces for 25-30 minutes, or until they are fork tender. Allow to cool for about 5 minted, or until you can handle them without burning your hands.
Smash:
  1. Lightly grease a large baking sheet or tray with cooking oil spray. Arrange sweet potatoes onto the sheet and use a fork to LIGHTLY flatten each piece (they will be soft, so try not to press too hard or they will end up breaking and mashed).
  2. Mix together the butter, garlic and parsley. Pour the mixture over each sweet potato. Sprinkle with salt and pepper and lightly spray with olive oil spray.
  3. Broil (or grill) until they are golden and crispy (about 15 minutes). Remove from oven, sprinkle over the parmesan cheese and return to the oven until the cheese is melted.
To Serve:
  1. Season with a little extra salt and parsley, and serve immediately.
NOTES
*Look for long sweet potatoes that are fairly wide in diameter. I found the fatter, the better (larger smashed sweet potato pieces)
**I prefer the boil method first, as they seem to almost caramelise in their own natural sweetness, before baking. But either method works.

Low-Carb Zucchini Lasagna Roll-Ups

Low-Carb Zucchini Lasagna Roll-Ups 
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Ingredients


4 large zucchini
15 oz ricotta cheese
¼ cup Parmesan cheese, grated
1½ cups mozzarella cheese, shredded (divided)
1 large egg
2 cups marinara (home-made or store-bought)
salt & pepper to taste
1 tablespoon olive oil
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Instructions


Preheat oven to 400F.Grease a sheet pan with 1 tablespoon oil and set aside.
Slice zucchini into ⅛'' thick slices.Lay zucchini slices on grease sheet pan and oven roast for 10-12 minutes.Remove from oven and cool for 5 minutes before handling.Leave oven on for cooking the casserole.
While the zucchini is roasting, mix the ricotta cheese, parmesan cheese, ½ cup mozzarella cheese, 1 egg, and salt & pepper to taste.Stir just until combined.

In a 9x13 casserole dish, spread some homemade tomato sauce on the bottom
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Assemble zucchini roll ups by laying a zucchini strip on a flat surface and spread about 2 tablespoons of the ricotta mixture first over each individual zucchini strip.Top with a tablespoon os marinara sauce and a sprinkle of mozzarella cheese.Roll up and place in casserole dish.Repeat with remaining rolls.Drizzle remaining sauce (if any) on the rolls and sprinkle with remaining mozzarella cheese.

Bake uncovered for 20-25 minutes at 400F or until the cheese is melted and bubbly.

Bacon Wrapped Mushroom, Spinach Stuffed Pork Tenderloin

Bacon Wrapped, Mushroom and Spinach Stuffed Pork Tenderloin in a Creamy Dijon Goat Cheese Sauce

Prep Time: 20 minutes Cook Time: 1 hour Total Time: 1 hour 20 minutes Servings6

Juicy pork tenderloin wrapped in crispy bacon and stuffed with a tasty mixture of mushrooms and spinach all smothered in a creamy goat cheese and French's Dijon mustard sauce.

Ingredients
FOR THE FILLING:
    • 1 tablespoon butter
    • 1 tablespoon oil
    • 1 small onion, diced
    • 12 ounces mushrooms, coarsely chopped
    • 2 cloves garlic, chopped
    • 1 teaspoon thyme, chopped
    • salt and pepper to taste
    • 10 ounces spinach, coarsely chopped
FOR THE TENDERLOIN:
    • 1 (1 pound) pork tenderloin, trimmed of fat
    • 12 strips bacon
FOR THE SAUCE:
  • 3 tablespoons butter
  • 3 tablespoons flour
  • 1 1/2 cup milk
  • 6 ounces goat cheese, crumbled
  • 1 tablespoon lemon juice
  • 1 tablespoon French's Dijon mustard
  • salt and pepper to taste
directions
FOR THE FILLING:
    1. Melt the butter and heat the oil in a pan over medium-high heat, add the onion and mushrooms and cook until the mushrooms have released their liquids and the liquid has evaporated, about 10-15 minutes, before adding the garlic and thyme, cooking until fragrant, about a minute, and seasoning with salt and pepper to taste.
    2. Add the spinach, let it wilt, use the water released from the spinach to deglaze the pan and continue cooking until the water has evaporated, about 3-5 minutes, before setting aside.
FOR THE TENDERLOIN:
    1. Cut the tenderloin lengthwise almost all of the way through leaving about 1/2 an inch, before opening it and pounding it with a kitchen mallet until it is evenly thin, about 1/2 inch.
    2. Spread the filling over the tenderloin leaving 1/2 inch around the edges and roll it up lengthwise before wrapping it with bacon. Tip: Spread the bacon out over parchment paper with the edges overlapping a bit, place the rolled up tenderloin on it and use the parchment paper to help easily roll the bacon around the tenderloin.
    3. Place the tenderloin on a rack on a baking sheet with the seam down and bake in a preheated 400F/200C oven until it reaches 145F-160F depending on how well done you want it, about 40 minutes. If the bacon is not perfectly crispy, broil for a few minutes until it is.
    4. Remove from oven, cover in foil and let it rest for 10 minutes before slicing and serving topped with the sauce.
FOR THE SAUCE:
  1. Meanwhile, melt the butter in a sauce pan over medium heat until frothing, mix in the flour and cook until lightly golden brown before adding the milk and cooking until it thickens.
  2. Add the goat cheese and cook until it melts before mixing in the lemon juice, mustard and seasoning with salt and pepper to taste.

Creamy Lemon Garlic Salmon Picatta

CREAMY LEMON GARLIC SALMON PICCATA
 
Creamy Lemon Garlic Salmon Piccata is a classy yet easy salmon recipe you've been waiting for, with a delicious creamy caper lemon sauce!
INGREDIENTS
  • 4x 170g | 6 oz skinless salmon fillets
  • Salt and pepper, to taste
  • ¼ cup flour (OPTIONAL)
  • 2 tablespoons unsalted butter
  • 1 tablespoon olive oil
  • 4 medium garlic cloves, minced
  • ⅓ cup dry white wine*
  • 1 cup low-sodium chicken stock/broth (fat free if you can find it)
  • 1-2 level teaspoon cornstarch (or corn flour)
  • 3-4 tablespoons fresh lemon juice (adjust to your tastes)
  • 4 tablespoons rinsed and drained capers
  • ½ cup reduced fat cream (or heavy cream)*
  • 2-4 tablespoons coarsely chopped parsley, to serve
  • Lemon slices, to serve
INSTRUCTIONS
  1. Season both sides of salmon fillets evenly with salt and pepper. Add ¼ cup of the flour to a shallow dish; dredge the salmon in the flour to evenly coat. Shake off excess.
  2. Melt 1 tablespoon of butter in a large nonstick pan or skillet over medium-high heat. Add 1 tablespoon oil and swirl to mix through the butter. Add salmon; sauté 4 minutes on each side or until just cooked to your liking. Transfer salmon to a warm plate; tent with foil and set aside.
  3. Add remaining 1 tablespoon butter (or oil) to pan and melt. Add the garlic; sauté for a further minute until fragrant. Add wine; bring to a boil scraping any browned bits off of the bottom of the pan. Cook until liquid almost evaporates, stirring occasionally. Add ¾ cup stock/broth to the pan along with the lemon juice; bring to a boil and cook for a further minute.
  4. Mix 1 teaspoon of cornstarch (or cornflour) with 2 tablespoons of the reserved broth, whisking well to combine. Pour the mixture into the pan, stirring through the liquid to create a sauce. Cook for 1 minute or until slightly thickened. If it's not thick enough, mix the remaining cornstarch with the remaining broth and add to the centre of the pan. Stir in the cream and remove from heat and add the capers.
  5. Place the salmon fillets back into the pan. Sprinkle with chopped parsley, pepper and add in lemon slices.
  6. Serve immediately with the sauce over rice or pasta, vegetables of choice or with a salad.
NOTES
*Replace wine with extra broth, but the wine adds amazing flavour.
**Substitute cream with evaporated milk or half and half to reduce calories and fat

Grilled Jerk Shrimp & Pineapple Skewers

Grilled Jerk Shrimp and Pineapple Skewers

Prep Time: 10 minutes Marinate Time: 20 minutes Cook Time: 10 minutesTotal Time: 40 minutes Servings4

Spicy grilled jerk marinated shrimp and sweet and juicy pineapple skewers!

ingredients
  • 1 pound (20-25 or 16-20) shrimp, peeled and deveined
  • 1/2 cup jerk marinade
  • 2 slices pineapple, cut into 1/2 inch pieces
directions
  1. Marinate the shrimp in the the half of the jerk marinade for at least 20 minutes and up to over night, skewer the shrimp and pineapple and grill over medium-high heat until cooked, about 2-3 minutes per side.
Nutrition FactsCalories 182Fat 3g (Saturated 0gTrans 0g), Cholesterol 239mgSodium 408mgCarbs 11g (Fiber 0.6gSugars 5.7g), Protein 27g

Jerk Marinade

Prep Time: 10 minutes Total Time: 10 minutes Servings4

A quick and easy homemade jerk marinade!

ingredients
  • 1+ scotch bonnet pepper
  • 2 cloves garlic
  • 1 tablespoon ginger, grated
  • 2 green onions
  • 1 tablespoon thyme, chopped
  • 1 tablespoon allspice
  • 3/4 teaspoon nutmeg
  • 3/4 teaspoon cinnamon
  • 1 teaspoon pepper
  • 1 tablespoon brown sugar
  • 1 tablespoon oil
  • 2 tablespoons white vinegar
  • 2 tablespoons soy sauce
  • 1 tablespoon dark rum
  • 1/2 orange, juice and zest
  • 1 lime, juice and zest
directions
  1. Puree everything in a food processor.

MONGOLIAN GLAZED MEATBALLS

MONGOLIAN GLAZED MEATBALLS


Tender Mongolian Glazed Meatballs are not only FILLED with Asian flavour -- they are smothered in the BEST homemade Mongolian sauce to wow your guests!

INGREDIENTS


FOR THE MEATBALLS:

  • 2 pounds | 1 kilogram ground beef mince (or pork, chicken, turkey)
  • ¾ cup Panko or breadcrumbs
  • 2 eggs
  • 2 tablespoons low sodium soy sauce
  • 1 tablespoon Shaoxing (Chinese) wine*
  • 1 tablespoon minced garlic
  • 1 teaspoon minced ginger
  • 1 cup thinly-sliced or chopped green onions (4 green onions)
  • Kosher salt and pepper, to taste

FOR THE MONGOLIAN GLAZE:

  • 1 teaspoon sesame oil
  • 4 cloves (or 1 tablespoon) garlic, minced
  • ½ tablespoon minced ginger
  • ½ cup low sodium soy sauce
  • ⅔ cup water
  • ½ cup brown sugar
  • 2 tablespoons hoisin sauce
  • 1 tablespoon oyster sauce
  • 1 tablespoon ground white pepper (or ½-1 tablespoon red chilli / powder)

TO SERVE:

  • Sesame seeds
  • 1 green onion, finely sliced


INSTRUCTIONS: Preheat oven to 400F
Pr

PReeheat oven to 200°C | 400°F.

FOR THE MEATBALLS:

  1. Mix together all of the meatball ingredients in a large bowl until well-combined. Spoon out 1-inch of meat mixture with a cookie scoop (or tablespoon), shape into balls and place onto 2 large baking sheets or trays lined with baking or parchment paper.
  2. Bake for 10-12 minutes, or until golden browned and cooked through.
  3. While the meatballs are baking, make your sauce!

FOR THE SAUCE:

  1. Heat a non-stick pan or skillet over medium-high heat. Whisk ALL of the sauce ingredients together in the pan until well blended. Bring to a simmer and continue cooking until sauce thickens, while stirring occasionally to prevent burning or sticking on the bottom of the pan (about 8 minutes).

COAT:

  1. When meatballs have finished cooking, add half of the meatballs into the pan and gently coat each meatball generously and evenly in the sauce. Transfer the glazed meatballs to a serving dish or tray with a slotted spoon and add in the remaining non-coated meatballs to the sauce. Coat and transfer to serving dish.
  2. Sprinkle with sesame seeds and sliced green onions (if desired), and serve warm with toothpicks or mini forks.

NOTES

*If you can't find Shaoxing wine, use a Rice Wine Vinegar; White or Apple Cider Vinegar instead.

Creamy Salsa Verde Skillet Chicken

Creamy Salsa Verde Skillet Chicken

Prep Time: 20 minutes Cook Time: 10 minutes Total Time: 30 minutes Servings4

A quick, easy and tasty skillet chicken in a creamy salsa verde pan sauce!

ingredients
  • 1 pound tomatillos, peeled and washed
  • 2 jalapeno peppers, sliced in half and seeded
  • 1 tablespoon oil
  • 1 pound boneless and skinless chicken breasts
  • 1 small onion, diced
  • 2 cloves garlic, chopped
  • 1 cup chicken broth
  • 1/2 cup sour cream (or heavy cream)
  • 1 lime, juice and zest
  • 1/2 cup cilantro
  • salt and pepper to taste
directions
  1. Roast the tomatillos and jalapenos under the broiler (or medium-high heat in a cast iron skillet) until charred, about 10 minutes, before pureeing in a blender or food processor.
  2. Heat the oil in a heavy bottom skillet over medium-high heat, add the chicken and cook until lightly golden brown on both sides, about 3-5 minutes per side, before setting aside.
  3. Add the onion and cook until tender, about 3-5 minutes before adding the garlic and cooking until fragrant, about minute.
  4. Add the chicken broth and deglaze the pan by scraping up the brown bits form the bottom of the pan with a spoon.
  5. Add the pureed tomatillos and jalapenos and chicken and simmer for 5 minutes.
  6. Add the sour cream, lime juice and cilantro before seasoning with salt and pepper to taste, removing from heat and enjoying.

Option: Use a store bought salsa verde instead of the tomatillos and jalapenos to make things even quicker and easier.
Nutrition FactsCalories 299Fat 14g (Saturated 4gTrans 0), Cholesterol 99mgSodium 154mgCarbs 14g (Fiber 3gSugars 7g), Protein 29g

Low-Carb Cajun Chicken Pasta

Low-Carb Cajun Chicken Pasta (Zoodles)

Prep time: 
 
Cook time: 
 
Total time: 
Author: Layla
 
Serves: 2

Ingredients

  • 2 boneless skinless chicken breasts, cut into thin strips or small cubes
  • 3-4 medium zucchini, spiralized
  • 3 teaspoons Cajun Spice Mix, More To Taste (*store bough or see recipe below)
  • 1 tablespoon butter
  • 1 tablespoon olive oil
  • 1 thinly sliced bell peppers (color of choice)
  • 2 cloves garlic, minced
  • 1⁄2 cup heavy cream or half & half or sour-cream
  • salt & pepper to taste

Instructions

  1. Place chicken and Cajun seasoning in a bowl and toss to coat.
  2. Heat a large heavy-duty skillet to medium-high heat. Add butter and olive oil to skillet and heat until butter is melted. Add chicken to skillet and cook on high until chicken is cooked through and crispy, about 6-7 minutes.

  3. Reduce heat to medium and bell peppers and minced garlic and saute for 1-2 minutes. Add heavy cream (or sour-cream) and simmer for 1-2 minutes. Taste and add salt and pepper to taste. Turn off heat and toss in the zucchini noodles.

Notes

*To make your own Cajun seasoning mix: combine ½ teaspoon salt, ½ teaspoon paprika, ½ teaspoon garlic powder, ¼ teaspoon ground black pepper, ¼ teaspoon onion powder, ¼ teaspoon cayenne pepper, ¼ teaspoon dried oregano, ¼ teaspoon dried thyme, ⅛ teaspoon red pepper flakes.
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