Dr. Neely Carraway's Wholesome Recipe Collection
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Healthy eating supports healthy teeth. Below are some of Dr. Carraway’s favorite nutritious recipes.
Bon Appétit and Happy Cooking!
Pepper Steak
Makes 4 Servings
- 2 Filet mignons (or other beef), cut into thin strips against the grain
- 1 Tablespoon olive oil
- 2 beef bouillon cubes, dissolved in 1 cup hot water
- 6 Tablespoons soy sauce
- 1 onion, chopped
- 1 package fresh mushrooms, sliced
- 2 Tablespoons sugar
- 1 Tbsp flour, 2 Tbsp Water
- 2 green peppers cut into thin strips
Brown meat in oil. Add onion and cook for an additional 3-5 minutes, or until softened. Stir bouillon cubes into hot water and stir to ensure cubes dissolve. Add bouillon cubes to soy sauce and sugar and pour into skillet with meat and onion. Add mushrooms. Cover and simmer about 15 mins. Blend flour with water to smooth paste, add to skillet. Add green pepper strips and simmer 5 mins. Serve over brown rice or cauliflower rice for a low-carb option. I typically serve this with roasted broccoli, too! This is a recipe from my grandmother, Edna, and it is one of my favorites!
Philly Cheesesteak Stuffed Portobello Mushrooms
Makes 4 Servings
Note: This recipe is from Skinny Taste. I do not take credit for this recipe.
- 6 ounces thin sliced sirloin steaks (or you can use filet if you prefer a tender, leaner cut)
- 1/8 teaspoon kosher salt
- black pepper to taste
- cooking spray
- 3/4 cup diced onion
- 3/4 cup diced green pepper
- 1/4 cup light sour cream
- 2 tablespoons light mayonnaise
- 2 oz light cream cheese (softened)
- 3 oz shredded mild provolone cheese (or cheese of your choice)
- 4 medium to large portobello mushrooms (with no cracks)
Preheat the oven to 400F and spray a baking sheet with oil. Gently remove the stems, scoop out the gills, and spray the tops of the mushrooms with oil, then season with 1/8 tsp salt and fresh pepper.
Season the steak with salt and pepper on both sides.
Spray a large skillet with cooking spray and heat on high. Let the pan get very hot, then add the steak and cook on high heat for about 1 to 1 1/2 minutes on each side, until cooked through.
Transfer the steak to a cutting board, slice it thinly, and set it aside. Reduce the heat to medium-low, spray with more oil, and sauté onions and peppers for 5 to 6 minutes, until soft.
Combine all the ingredients in a medium bowl, then transfer the mixture to the mushroom caps, about 1/2 cup each.
Bake in the oven until the cheese is melted and the mushrooms are tender, approximately 20 minutes. Serve with a side salad for a complete meal!
Chicken Enchiladas
Makes 4-6 Servings
Ingredients 1
- 3 cups enchilada sauce (listed below, or you can use canned enchilada sauce if you prefer)
- 2 cups shredded cooked chicken (You can use rotisserie chicken if you want to save time)
- ½ cup thinly sliced green onions
- ¾ cup shredded cheddar cheese
- ¾ cup shredded Monterey Jack cheese
- ¼ cup low-fat sour cream or Greek yogurt
- 1 4 oz. can diced green chilies
- ¼ cup chopped fresh cilantro
- salt and pepper to taste
- 12 6” flour tortillas
Ingredients 2
- Enchilada Sauce (makes 3 cups)
- 2 Tbsp canola oil
- 2 Tbsp flour
- 2 Tbsp chili powder
- 1 tsp ground cumin
- 1 14 oz. can chicken broth
- 1 8 oz. can tomato sauce
- ½ tsp salt
- ¼ tsp garlic powder
Instructions 1
Heat oven to 350. Prepare enchilada sauce below. In a medium bowl, mix chicken, green onions, ½ cup cheddar, ½ cup Monterey jack, sour cream, chilies and cilantro. Stir in ½ cup enchilada sauce. Season with salt and pepper. Set aside. Spray a 9×13 baking dish with cooking spray. Spread a small amount of enchilada sauce on the bottom of the dish. Spread 2 heaping tablespoons of chicken mixture in tortilla and roll up. Place seam down, side-by-side in baking dish. Pour remaining sauce over, top with remaining cheeses and bake until bubbly, 15-20 minutes. Garnish with sour cream, green onions, and cilantro.
Instructions 2
Heat oil in a large saucepan; stir in flour and chili powder; cook for 1 minute. Add remaining ingredients, bring to a boil and cook for 10 minutes.
Serve with a side salad and black beans for a complete meal!
Homemade Meatballs Over Spaghetti Squash
Makes 4-6 Servings
- 1 cup unseasoned bread crumbs
- ¾ cup Romano or Parmesan cheese, finely grated
- ½ cup whole milk
- ½ low-sodium beef broth
- ½ parsley
- 3 eggs, beaten
- 2 Tbsp dried oregano
- 1 Tbsp garlic, minced
- 1 Tbsp kosher salt
- 1 Tbsp ground black pepper
- 2 tsp dried basil
- 1 tsp crushed red pepper flakes
- Pinch nutmeg
- 1 lb ground chuck
- 1 lb ground pork
- 1 cup low-sodium beef broth
- 1 jar of marinara (I prefer Rao’s due to low sugar content compared to other brands)
- 1 Spaghetti squash
Reheat oven to 450. Stir together all ingredients (except the ground meat) in a large mixing bowl. Add the ground chuck and mix together thoroughly. Using a portioning scoop or 2 spoons, shape the meat mixture into balls (about 2” in diameter or 1 ½ oz. each). Coat a baking sheet or shallow roasting pan with nonstick cooking spray. Space the meatballs on the pan so they’re not touching or crowded together. Cover the bottom of pan with beef broth. Bake for 25 minutes, or until the meatballs are just cooked through. Reserve pan juices for sauce.
Prepare spaghetti squash by cutting in half, removing seeds, drizzling olive oil/salt/pepper and roasting for 30-40 minutes at 400 degrees. Once roasting is completed, shred squash to create “spaghetti noodles.”
Once meatballs are cooked, add to a pot with marinara sauce (I like, Rao’s!) and serve over spaghetti squash for a low-carb option. I typically serve with a salad.
Chicken Fajita Bowl with Cilantro Lime Vinaigrette
Makes 4 Servings
Note: This recipe is from Half-Baked Harvest. I do not take any credit for this recipe.
- 2 tablespoons extra virgin olive oil
- 1 1/2 pounds boneless chicken breasts or thighs, thinly sliced
- 2 tablespoons smoked paprika
- 2 teaspoons chili powder or Tajin
- 2 teaspoons cumin
- kosher salt and black pepper
- 3 cloves garlic, chopped
- 1 yellow onion, sliced
- 3 bell peppers, sliced
- 3-4 cups cooked rice (Can sub cauliflower rice for low-carb)
- 3 cups grilled corn kernels
- 1/2 cup crumbled cotija cheese
- Shredded lettuce, mashed/whipped avocado, jalapeños, and cilantro, for serving
- Whole wheat or “Carb Smart” tortillas, for serving
- Cilantro Lime Vinaigrette
- 1/3 cup extra virgin olive oil
- 1/3 cup salsa verde
- 1/4 cup lime juice
- 2 teaspoons spicy honey
- 1/3 cup cilantro, chopped
1. In a large skillet, combine the olive oil, chicken, paprika, chili powder (or Tajin), cumin, salt, and pepper. Toss to coat. Set the skillet over high heat. Cook until seared all over and cooked through, 8-10 minutes. During the last 2 minutes of cooking, add the garlic. Cook 1 minute, then remove everything from the skillet.
2. In the same skillet, add the onions and cook until fragrant, about 5 minutes. Toss in the bell peppers. Season with salt and pepper. Cook until the peppers are tender, another 5 minutes.
3. Add the chicken to the peppers and toss to combine.
4. To make the vinaigrette, combine all ingredients in a glass jar. Season with salt.
5. Spoon the chicken and peppers over the bowls of rice. Top with lettuce and grilled corn. Sprinkle the corn with chili powder or Tajin, then pour over the vinaigrette. Crumble the cheese over each bowl. Top with avocado, jalapeños, and cilantro. Serve with tortillas. Enjoy!
Mexican Lasagna
Makes 6 Servings
- 1 pound extra lean ground beef or ground turkey
- 1 medium yellow onion diced
- 2 teaspoons minced garlic
- 1/4 cup low sodium taco seasoning (2 packets)
- 1/2 cup water
- 14.5 ounce diced tomatoes, do not drain
- 4 ounce green chiles 1 can
- 15 ounce black beans 1 can, drained and rinsed
- 18 corn tortillas
- 6 cups shredded cheese jack and cheddar
- 1 medium tomato 1-2 tomatoes diced for garnish
- Shredded lettuce, for garnish/serving
- 1 bunch green onions sliced for garnish
- sour cream or Greek yogurt for serving
Preheat the oven to 350 degrees Fahrenheit. Spray a 9×13 casserole dish with non-stick cooking spray and set aside.
Cook ground beef and onion in a large skillet over medium heat until the meat is browned and the onions softens.
Add minced garlic to the skillet and saute for 1-2 minutes longer.
Add taco seasoning and water and stir over medium heat until well combined.
Stir the tomatoes (juices included), green chiles, and black beans into the meat mixture and heat through.
Line the prepared baking dish with 6 corn tortillas, overlapping slightly to cover the bottom of the casserole dish.
Spread 1⁄3 of the meat mixture over the tortillas. Sprinkle 2 cups of the cheese over the meat mixture.
Continue layering corn tortillas, meat mixture, and cheese to form three layers total.
Cover with aluminum foil and bake for 30-40 minutes until casserole is bubbly and the cheese is fully melted.
Garnish with diced tomatoes and green onion. Let the casserole sit for 10 minutes for easy slicing and serving.
Serve with sour cream or Greek yogurt. I usually serve with shredded lettuce, tomato, for a complete meal!
Skinny Pad Thai
Makes 4 Servings
Note: This recipe is from Skinny Taste. I do not take credit for this recipe.
- Package rice noodles, pad thai noodles
- 4 tsp oil
- 2 clove garlic, finely minced
- 6 oz medium-sized shrimp, shelled and deveined
- 2 large egg
- 5 oz bean sprouts
- 2 oz scallions, cut into 2-inch lengths
- 2 tbsp crushed peanuts
- lime wedges
- For the Seasonings: 3 tbsp fish sauce, Thai Kitchen brand for gluten free
- 2 tbsp sugar
- 4 tbsp water
- 2 tbsp rice vinegar
- 1 tsp chili garlic paste (such as Sambal Oelek) or more, to taste
Follow the package instructions to cook the dry rice noodles. The rice noodles should be soft (but still chewy and not mushy) after boiling.
Rinse the boiled noodles with cold running water.
Mix all the seasoning ingredients in a small bowl until well combined, set aside.
Heat up a large skillet on high heat and add the oil. As soon as the oil is hot, add the garlic to the skillet and start stirring until you smell the aroma of the garlic. Add the shrimp and continue stirring.
As soon as the shrimp changes color, add the noodles and stir-continuously, about 30 seconds.
Use the spatula to push the noodles to one side of the skillet, and crack the eggs on the empty side of the skillet. Use the spatula to break the egg yolk and let cook for about 30 seconds.
Combine the egg and the noodles, and add the seasoning sauce. Stir to combine well with the noodles.
Next, add the bean sprouts and chives and continue stirring.
As soon as the bean sprouts are cooked, stir-in the crushed peanut.
Turn off the heat and serve the Pad Thai immediately with the lime wedges.
Egg Roll in a Bowl with Sriracha Cream
Makes 4 Servings
- 1 lb ground pork (or extra lean ground beef or turkey)
- 1 bag of shredded coleslaw
- ½ onion, sliced
- 1 bell pepper, sliced
- 2 carrots, grated
- 2 cloves garlic, minced
- 2 tsp fresh ginger, grated
- 2 green onions, diced
- ¼ cup soy sauce (or coconut aminos)
- 1 ½ tsp brown sugar
- 2 tsp toasted sesame oil
- 1 tablespoon rice wine vinegar
- Salt and pepper, to taste
- Sriracha Cream
- 1 tablespoon Sriracha (can use less or more depending on desired spice level)
- ½ cup Sour Cream
- 1-2 tsp water, as needed to thin sauce
In a large skillet, brown meat. Once cooked, drain fat and return to pan. Add onion and bell pepper. Saute 3-5 minutes. Add in garlic, ginger, cabbage, and carrots. Saute until slightly softened. Add soy sauce, sugar, vinegar, and sesame oil. Taste and add salt and pepper as needed. Serve with green onions and drizzle sriracha cream on top.
For sriracha cream, combine sriracha and sour cream. Add 1-2 teaspoons of water to thin sauce to an appropriate consistency to drizzle over top of egg roll in a bowl.
Grilled Balsamic Steak Over Salad w/Corn & Gorgonzola
Makes 2 Servings
For the Marinade
- 2 sirloin steaks or Filet Mignons
- 2 tablespoons balsamic vinegar
- 1 tablespoon Worcestershire sauce
- 1/4 cup extra virgin olive oil
- 1/2 teaspoon dijon mustard
- 1/4 teaspoon garlic powder
- 1/2 teaspoon coarse salt
- 1/4 teaspoon ground black pepper
For the Salad
- 1 cup cherry tomatoes, halved
- 1/2 red onion, thinly sliced
- 4 ounces Gorgonzola cheese, crumbled
- 2 heads endive lettuce, outer leaves removed, halved and roughly chopped into 2 inch pieces
- 6 cups mixed spring greens
- 1 corn on the cob, husk removed
- 1 tablespoon extra virgin olive oil, for drizzling corn
For the Gremolata
- 2 tablespoons basil leaves, minced
- 2 tablespoons parsley, minced
- 1 clove garlic, minced
- 1 tablespoon lemon zest
For the Balsamic Vinaigrette
- 3 tablespoons balsamic vinegar
- 1/2 cup extra virgin olive oil
- 1/2 teaspoon dijon mustard
- Dash of salt and fresh ground black pepper
In a large skillet, brown meat. Once cooked, drain fat and return to pan. Add onion and bell pepper. Saute 3-5 minutes. Add in garlic, ginger, cabbage, and carrots. Saute until slightly softened. Add soy sauce, sugar, vinegar, and sesame oil. Taste and add salt and pepper as needed. Serve with green onions and drizzle sriracha cream on top.
For sriracha cream, combine sriracha and sour cream. Add 1-2 teaspoons of water to thin sauce to an appropriate consistency to drizzle over top of egg roll in a bowl.
Buffalo Chicken Egg Roles
Makes 4 Servings
Note: This recipe is from Skinny Taste. I do not take credit for this recipe.
- 2 boneless skinless chicken breasts (can use rotisserie chicken to save time)
- 2 ounces 1/3 less fat cream cheese, softened
- 1/2 cup Franks hot sauce, or whatever hot sauce you like
- 1/2 cup crumbled blue cheese
- 1/3 cup shredded carrots, chopped
- 1/3 cup chopped scallions
- 16 egg roll wrappers
- olive oil spray
For the Chicken:
Place chicken in the slow cooker and add enough water or chicken broth to cover. Cook high 4 hours. Remove and shred with two forks, discard the liquid.
To make in the Instant Pot, add at least 1 cup broth or water, enough to cover the chicken. Cook on high pressure 15 minutes, natural release. Discard liquid and shred with two forks.
Meanwhile, combine the cream cheese and hot sauce together until smooth. Add the chicken, blue cheese, carrots and scallions and mix well, makes 3 cups.
One at a time, place egg roll wrapper on a clean surface, points facing top and bottom like a diamond.
Spoon 3 tablespoons of the buffalo dip mixture onto the bottom third of the wrapper.
Dip your finger in a small bowl of water and run it along the edges of the wrapper. Lift the point nearest you and wrap it around the filling.
Fold the left and right corners in toward the center and continue to roll into a tight cylinder.
Set aside and repeat with remaining wrappers and filling.
Spray all sides of the egg rolls with oil using your fingers to evenly coat.
Oven Method:
Preheat the oven to 400F. Spray a sheet pan with oil.
Transfer the egg rolls to the baking sheet and cook until browned and crisp, about 16 to 18 minutes, turning halfway.
Serve immediately, with dipping sauce on the side, if desired.
Air Fryer Method:
In batches, cook 370F for 8 to 9 minutes, turning halfway through until golden brown.
Serve immediately, with dipping sauce on the side, if desired.
I serve these with a side salad and Greek yogurt ranch dressing.
Mexican Pizza
Makes 4 Servings
- 1 pound extra lean ground beef or ground turkey
- 1 packet low-sodium taco seasoning
- 3/4 cup water
- 1 can (15 oz)low-fat refried beans
- 1 can (10 oz) reduced sodium enchilada sauce
- 1/4 cup diced tomatoes
- 1 1/2 cup shredded Colby Jack cheese
- 1 bunch green onions, diced, green parts only
- 2 avocados, diced (if desired)
- 8 flour tortilla (I like to use the “Carb Smart” tortillas for a low-cal/low-carb option)
- 1 Tbls vegetable oil
Preheat oven to 400 degrees.
In a large skillet brown ground beef, breaking up into small pieces. Once cooked, add taco seasoning and water. Bring to a boil, reduce heat and simmer until most of the liquid is absorbed.
In a large skillet or griddle pour half of the oil into the pan. Heat over medium high heat. Add tortillas and cook for 4-5 minutes, flipping frequently, until crisp. Repeat with remaining tortillas and oil.
Spread about 1/4 cup of beans evenly over the bottom of each tortilla. Top with taco meat.
Place another tortilla over the top of the meat. Spread about 2 Tbls of enchilada sauce evenly over the tortilla. Divide tomatoes evenly over the top of the tortillas.
Sprinkle the cheese in an even layer over the top.
Place each pizza on a baking sheet and bake for 8-10 minutes until the cheese is melted and everything is hot. Top with green onions and avocado (if desired).
Slice and serve with side salad for a complete meal.
Maple Balsamic Roasted Salmon
Makes 4 Servings
- 4 individual cuts of salmon
- 1/3 cup balsamic vinegar
- 1/3 cup maple syrup
- 3 teaspoons of Dijon mustard
- Salt and pepper, to taste
Preheat oven to 400 degrees.
Season salmon filets with salt and pepper, place in an oven-safe dish.
In a bowl, mix together balsamic vinegar, maple syrup, and Dijon mustard.
Pour on top of salmon.
Bake for 12-15 minutes or until salmon is cooked through and is flaky when pulled apart with a fork.
Serve with rice and roasted vegetables for a complete meal.
Brown Sugar Mustard Roasted Salmon
Makes 4 Servings
- 4 individual cuts of salmon
- 1/2 stick of butter
- 1/4 cup white wine
- 3- 4 tablespoons capers
- 1/3 cup brown sugar
- 1/4 cup Dijon mustard
Place the salmon in a baking dish skin down.
Sprinkle with salt and pepper generously.
Melt the butter and mix that with the white white.
Pour over the salmon.
Top with the capers.
Bake at 325 about 15-20 minutes depending on the size of salmon.
Remove from oven and spread the brown sugar mustard mixture over the top.
Turn oven to broil and broil about 5 mins or until sauce is bubbly! Serve with rice and roasted veggies for a complete meal!
Pork Tenderloin with Honey Mustard Sauce
Makes 4-6 Servings
- 1 package of pork tenderloins (1 package comes with 2 tenderloins in each package)
- 4 tablespoons balsamic vinegar
- 4 tablespoons extra-virgin olive oil
- 4 cloves garlic, cracked
- Steak seasoning blend (McCormick Montreal Steak Seasoning) or coarse salt and black pepper
- 4 sprigs fresh rosemary leaves stripped and finely chopped
- 4 sprigs fresh thyme, leaves stripped and finely chopped
Ingredients for Honey Mustard Sauce
- 2 tablespoons grapeseed oil
- 2 large shallots, chopped
- 1/2 teaspoons kosher salt, plus extra for seasoning
- 1/4 teaspoon freshly ground black pepper, plus extra for seasoning
- 3 cloves garlic, minced
- 1/2 cup white wine, such as pinot grigio
- 1/2 cup honey
- 1/2 cup Dijon mustard
- 2 tablespoons red wine vinegar
- 1 tablespoon chopped fresh thyme
- 2 tablespoons unsalted butter, cut into 1/2-inch pieces, at room temperature
Preheat oven to 500 degrees F.
Trim silver skin or connective tissue off tenderloins with a very sharp thin knife.
Place tender loins on a nonstick cookie sheet with a rim. Coat tenderloins in a few tablespoons of balsamic vinegar, rubbing vinegar into meat. Drizzle tenderloins with extra-virgin olive oil, just enough to coat. Cut small slits into meat and disperse chunks of cracked garlic cloves into meat. Combine steak seasoning blend or coarse salt and pepper with rosemary and thyme and rub meat with blend. Roast in hot oven 20 minutes.
Let meat rest, transfer to a carving board, slice and serve.
Instructions for Honey Mustard Sauce:
For the honey mustard: Heat the oil over medium-high heat in the same skillet used for browning the pork. Add the shallots, salt and pepper. Cook until the shallots are soft, about 3 minutes. Add the garlic and cook until aromatic, 30 seconds. Add the wine and scrape up the brown bits that cling to the bottom of the pan with a wooden spoon. Cook for 1 minute. Whisk in the honey, mustard, vinegar and thyme. Simmer until thick, 2 minutes. Stir in the butter until melted and smooth. Season with salt and pepper.
Serve with roasted vegetables or a salad for a meal!
Eggplant Pizzas
Makes 2-4 Servings
- 1 globe eggplant, about 8 ounces and 9-10 inches long
- 1 T salt, for drawing water out of eggplant
- 2 T olive oil, for brushing eggplant before roasting
- 2 tsp. dried Italian seasoning, for sprinkling on eggplant before roasting
- 1 jar of Rao’s Marinara (any brand will work, but I prefer Rao’s)
- 10 large basil leaves, cut in chiffonade strips (optional)
- 1/3 cup freshly grated Parmesan
- 1/3 cup finely grated mozzarella
- Turkey Pepperonis, bell peppers, turkey sausage, other toppings as desired.
- hot red pepper flakes for sprinkling finished pizza (optional)
Cut off both ends of the eggplant; then cut it into 3/4 inch thick slices (trying to make them the same thickness!)
Put the eggplant pieces on a double layer of paper towels and sprinkle both sides generously with salt. Let the eggplant sit with the salt on it for about 30 minutes to draw out the liquid.
After the eggplant sits for 15 minutes, turn on the oven to 375F.
After 30 minutes, wipe the eggplant dry with paper towels (this also removes most of the salt.)
Spray a roasting sheet with olive oil or non-stick spray, lay eggplant slices on, brush the tops of the eggplant with olive oil, and sprinkle with dried Italian seasoning.
Roast the eggplant about 25 minutes (but “not so long that the slices become mushy and lose their shape”)
While the eggplant roasts, thinly slice the fresh basil leaves (if using) and combined freshly grated Parmesan and low-fat mozzarella blend.
After 25 minutes or when eggplant pieces are done, remove eggplant from the oven and turn oven setting to broil.
Spread a few tablespoons of sauce on the top of each eggplant slice, sprinkle with thin basil slices (if using) and top with a generous amount of cheese and any other desired toppings.
Put pizzas under the broiler until the cheese is melted and slightly browned.
Serve hot, with red pepper flakes to sprinkle on pizza if desired.
Shrimp Scampi
Makes 4 Servings
- 2 tablespoons butter
- 2 tablespoons extra-virgin olive oil
- 4 garlic cloves, minced
- 2 Shallots, minced
- ½ cup dry white wine or broth
- ¾ teaspoon kosher salt, or to taste
- ⅛ teaspoon crushed red pepper flakes, or to taste
- Freshly ground black pepper
- 1¾ pounds large or extra-large shrimp, shelled
- ⅓ cup chopped parsley
- 1 package of cherry tomatoes
- 2-3 Zucchini, turned into “noodles” using a spiralizer
- 1/2 box of thin spaghetti, prepared as directed by package
- Freshly squeezed juice of 1 lemon
In a large skillet, melt butter with olive oil.
Add garlic and shallot and sauté until fragrant, about 1 minute.
Add wine or broth, salt, red pepper flakes and plenty of black pepper and bring to a simmer. Let wine reduce by half, about 2 minutes. Add cherry tomatoes.
Add shrimp and sauté until they just turn pink, 2 to 4 minutes depending upon their size.
Add zucchini noodles and cook a few more minutes. (I prefer the zucchini “al dente” so I do not cook more than a few minutes).
Add half of the thin spaghetti. Stir in the parsley and lemon juice and serve with salad.
