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pancakes

Cajun Style Chicken with Roasted Tomatoes and Spinach

Serves 2

 

2 Boneless, skinless chicken breasts

2 c. packed baby spinach

Handful of Grape tomatoes cut in half

Wildtree Cajun Seasoning (to taste)

Garlic (to taste)

4 teaspoons of Wildtree Roasted Garlic Grapeseed oil

 

Heat a skillet over medium high heat. Pound out chicken to ¼ inch thickness.

Add grapeseed oil to skillet with Cajun seasonings and garlic. Allow spices to infuse in the oil, about 1-2 minutes

 

Add the pounded chicken breasts to heated oil and turn once or twice to coat chicken. Cook the chicken until the juices run clear, turning occasionally, about 20 minutes. Remove the chicken from the pan, leaving the spices and oil.

 

Add the spinach and tomatoes to pan stirring occasionally to coat with spices until the spinach is wilted and tomatoes are heated through. If it starts to stick, put a few tablespoons of water in the pan to finish the cooking process without adding more oil.  

Roasted Red Pepper Sauce

Makes 3-4 servings

 

1 red bell pepper, 1 orange bell pepper and 1 yellow bell pepper

1 clove minced garlic

1 jalapeno

2 tsp Italian seasonings

½ tsp salt

1 tsp. grapeseed or olive oil

½ lime, juiced

 

Cut the core and seeds out of the peppers and jalapeno.  Put bell peppers and jalapenos on a baking sheet and roast in the oven at 400 degrees about 30-40 minutes.  Add all of the ingredients to your blender and blend until smooth.  You could also add roasted tomatoes to this mixture.  Feel free to add more seasonings or use fresh herbs for a super fresh taste. This is great served over “zoodles” (zucchini noodles).  

 

Make some IP compliant meatballs to go with this dish, and VOILA! You have “spaghetti and meatballs”! You can purchase the “Zoodle Maker” from Amazon or a spiralizer at Bed, Bath and Beyond.  These turn any long vegetables in to a noodle shape.  The Zoodle Maker also makes ribbon shaped “noodles”.  

 

3-Ingredient BBQ Popcorn Chicken

Servings:  2

 

2 chicken breasts

1 cup of Walden Farms BBQ Sauce (I like the thick and spicy one the best)

2 packages of Ideal Protein BBQ crisps

 

Preheat oven to 375 degrees.  Spray a baking sheet with nonstick oil.

 

Cut the chicken breasts in to bite-sized pieces and place in a bowl.  Add the BBQ sauce to the bowl with the chicken and stir.  

 

In a large ziplock bag, crush the BBQ crisps in to desired size crumbs (to replace bread crumbs).  Coat each piece of chicken in chip crumbs until fully covered and place on prepared baking tray.

 

Bake chicken until golden brown, about 12 minutes.  You can use Walden Farms Ranch or BBQ sauce as dipping sauces but make sure to track your amounts.  Also, make sure to save your “snack” for dinner since you will be using the equivalent of 1 Ideal Protein food with your dinner.

 

Rhubarb Swirl Overnight Oatmeal

Servings: 1

 

16 grams IP Apple Oatmeal

125 ml of IP Yogurt, Vanilla Almond Drink (or the Vanilla premade shake)

1 cup diced and stewed rhubarb

2 Tbsp Walden Farms Strawberry Jam

 

In a glass container with lid, layer 16 grams of IP Apple Oatmeal, 125 ml of IP Yogurt, Vanilla Almond drink (or Vanilla premade shake), 1 cup diced stewed rhubarb and 2 Tbsp of Walden Farms Strawberry Jam. Gently combine and seal container and let meld overnight in fridge.  Enjoy!

 

Chayote Maple Spice Overnight Oatmeal

Servings: 1

16 grams IP Apple Oatmeal

125 ml of IP Yogurt, Vanilla Almond Drink (or the Vanilla premade shake)

1 cup diced and stewed chayote

Cinnamon to taste

2 Tbsp Walden Farms Maple Walnut Syrup

 

In a glass container with lid, layer 16 grams of IP Apple Oatmeal, 125 ml of IP Yogurt, Vanilla Almond drink (or Vanilla premade shake), 1 cup diced stewed chayote, cinnamon and 2 Tbsp of Walden Farms Maple Walnut Syrup. Gently combine and seal container and let meld overnight in fridge.  Enjoy!

 

Shrimp and Chicken Jambalaya

Serves 4

 

1 package of fresh riced cauliflower (found in the produce section at Walmart)

6 tsp of grapeseed oil (The Wildtree jalapeno or garlic grapeseed oil would be great)

16. oz. of chopped cooked chicken

16 oz. cooked shrimp (tails removed)

A total of 1 cup of diced onion, green bell pepper, red bell pepper and celery

2 Tbsp. no sugar added Creole seasoning

1 (28 oz.) can of fire roasted diced tomatoes

 

Heat grapeseed oil in a large deep nonstick skillet over medium-high heat.  Cook riced cauliflower, mixed vegetables, chicken and shrimp and creole seasonings for 5 minutes.  Add tomatoes.  Cook 15 minutes or until liquid is thickened, stirring frequently.  

 

Serve with a side salad to make up the rest of your veggies.

 

Slow Cooker Buffalo Chicken Salad

Serves 2

 

2 boneless, skinless chicken breasts

Frank's Red Hot

2 heads of romaine lettuce, chopped

1 c. chopped celery

1 c. diced radishes

1 c. chopped tomatoes

1 c. spinach

4 tbsp. Walden Farms Bleu Cheese Dressing

 

Place boneless, skinless chicken breasts in your slow cooker.  Pour 1/2 c. of Frank's Red Hot over your chicken and cook on low for 6 hours.  Remove chicken breasts and use two forks to shred chicken in to small pieces.  Put in a microwaveable dish and add Frank's Red Hot Sauce and stir until combined.  Heat up chicken in the microwave and serve over chopped lettuce and chopped vegetables.  Drizzle with Walden Farms Bleu Cheese dressing and serve.

 

Slow Cooker Cabbage Roll Soup

Serves 4-5

 

2 lbs. lean ground beef or turkey

½ head of cabbage

1 16 oz. jar low sugar marinara sauce

5 cups beef broth

1 cup water

4 cloves of garlic

1 yellow onion

2 Tablespoon olive or grapeseed oil

1 teaspoon parsley

1 teaspoon oregano

¼ teaspoon red pepper flakes

Salt and pepper to taste.  

 

Brown burger or turkey in frying pan until no longer pink.  Slice the head of cabbage and add all remaining ingredients into the slow cooker.  Cook on low for 6 hours.  

 

Cauliflower Hash Browns

Lowfatlowcarb.com:  Chef Verati

1 serving

 

½ cauliflower (riced)

1 large egg

¼ tsp sea salt

1/8 tsp onion powder

1 garlic clove, minced

1 tsp grape seed oil

 

Combine the riced cauliflower with minced garlic, egg, salt, pepper and onion powder in a large bowl, mixing thoroughly.  

Heat up grape seed oil in a pan on medium-high heat, adding the cauliflower mixture in thirds.  Gently press down on each piece to create a thin, round patty. Cook for approximately 3-4 minutes, or until the edges start to turn golden-brown.

Carefully flip the hash browns over, letting the other side brown and cook through.

Remove from the pan and top with freshly chopped chives or a garnish of your choice.

Great side dish for scrambled eggs or fried eggs and turkey sausage.

 

Eggroll in a Bowl

Servings: 2-3

 

1 pound lean ground beef or ground turkey

5 cloves of garlic

2 tsp of minced Ginger

1-2 sliced green onions

¼ Soy sauce or Bragg’s Liquid Amino

1 Bag of Coleslaw mix (pull out carrots)

 

Brown ground beef (or turkey) in a large, deep skillet.  While it is cooking, combine garlic, soy sauce and ginger and set aside.  Once the beef is cooked all the way, add the coleslaw mix in to the skillet and stir until combined.  Pour soy sauce mixture into the skillet and stir.  Cook over medium heat for 5-8 minutes or until cabbage is wilted, but still crunchy.  Slice green onions and serve on top after you dish the mixture in to a bowl.

 

Garlicky Tomato-Basil Shrimp with Zoodles

Serves 2

Adapted from the Food network to be Ideal Protein compliant

 

4 small, straight zucchinis, ends trimmed

Salt, garlic salt, pepper

1 cup cherry or grape tomatoes, quartered

5 large fresh basil leaves, chopped

4 tsp. of olive oil (divided)

1 lb. jumbo shrimp (16/20 count), peeled and deveined

1 large clove garlic, minced

 

Spiralize zucchini using the fattest noodle blade and then add to a colander set atop a bowl.  Lightly salt then toss with your fingers to coat.  Cover and place in the refrigerator for 30 minutes to an hour to drain excess liquid.

 

Put quartered tomatoes and chopped basil in a large bowl with 1 tsp. of extra virgin olive oil and season with garlic salt and pepper.  Stir to combine and set aside.

 

Heat 2 tsp extra virgin olive oil in a large, non-stick skillet over medium-high heat.  Pat shrimp very dry between paper towels and then season with garlic salt and pepper.  Add the shrimp to the skillet seasoning side down then sauté for 2-3 minutes per side, or until cooked through.  When shrimp have about 30 seconds left, add the minced garlic and sauté until fragrant then transfer to a bowl with the tomatoes and basil and stir until everything is combined. Place in an oven safe bowl on warm while you sauté the zoodles.

 

Meanwhile, remove zoodles from the refrigerator.  Pour out on to a rimmed cookie sheet and then pat dry with paper towels trying to remove most of the moisture.  Heat the remaining 1 tsp. of extra virgin olive oil in the skillet and add zoodles.  Season with salt and pepper and sauté until crisp-tender- 2-3 minutes.  Plate zoodles in the middle of the plate and then top with garlicky tomato-basil shrimp and serve.