White Bean Stew

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White Bean Stew

No ratings yet
Prep Time 15 mins
Cook Time 10 mins
Total Time 25 mins
Course Soups and Chili
Cuisine Vegetarian
Servings 2 servings

Ingredients
  

  • 2 Tbsp MCT Oil
  • 4 cloves garlic, minced
  • 2 medium shallots, chopped
  • 1/2 lb zucchini, diced
  • 1 14 oz can tomatoes, drained
  • 1 14 oz can white beans
  • 1 tsp salt
  • 1 tsp Pepper
  • 2 Tbsp fresh oregano
  • 1/2 cup almond meal
  • 1/4 cup reduced fat Parmesan cheese

Instructions
 

  • Preheat oven to 475 degrees
  • Heat oil in 2-quart oven safe pot over medium heat.
  • Add garlic, and shallot and cook, stirring until onion is soft and translucent.
  • Add zucchini, tomatoes, beans, salt, pepper, and oregano, and cook until heated through.
  • Combine almond meal and cheese, and sprinkle over beans.
  • Bake beans in preheated oven until top is golden brown and crisp, about 10 minutes.

Notes

Modifications
May serve with a FC.
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Mock Raisanettes

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Mock Raisanettes

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Prep Time 15 mins
Total Time 15 mins
Course Side Dish
Servings 2 servings

Ingredients
  

  • 1 pint blueberries
  • 1 jar Walden Farms Calorie Free Chocolate Dip

Instructions
 

  • Clean and dry blueberries.
  • Roll in Walden Farms Calorie Free Chocolate Dip.
  • Place on dish and freeze
  • When chocolate hardens, they are ready.

Notes

Modifications
Serving Size: 1/2 Cup. Must serve with a Lean Protein (LP) and Fibrous Carbohydrate (FC) in weight loss mode. Maintenance Mode: May eat as a freebie. :
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Shrimp Egg Foo Young

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Shrimp Egg Foo Young

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Prep Time 15 mins
Cook Time 10 mins
Total Time 25 mins
Course Main Dish
Cuisine American
Servings 2 servings

Ingredients
  

  • 4 Tbsp MCT Oil
  • 1/4 cup yellow onion, chopped
  • 2 cups shredded cabbage
  • 6 eggs
  • 1 Tbsp Soy Sauce
  • 1/2 tsp Garlic Powder
  • 1/4 tsp salt
  • 1/8 tsp freshly ground black pepper
  • 1/4 cup sliced bamboo shoots
  • 1/2 cup cooked shrimp

Instructions
 

  • Place 2 tablespoons MCT oil in a large pan and cook onions and cabbage over- medium high heat just until tender.
  • Remove from heat, drain excess liquid, and reserve.
  • Whisk the eggs in a bowl and mix in soy sauce, spices, drained cabbage mixture, and bamboo shoots.
  • Using a non-stick pan over medium-high heat, add 2 MCT oil and heat.
  • Ladle about 4 ounces of the cabbage mixture into the hot pan, as you would for pancakes, and sprinkle the small shrimp evenly on top of each.
  • Cook for about 3 minutes, or until edges start to brown and when jiggled, it slides in the pan.
  • Flip and cook another 2 to 3 minutes until cooked through.
  • Garnish with scallions.

Notes

Modifications
NOTE: Cook's Note: If Egg Foo Young becomes brown too quickly, finish it by baking in a preheated 350 degrees F oven for a few minutes.
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Slow Cooker Crab and Green Onion Dip

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Slow Cooker Crab and Green Onion Dip

No ratings yet
Prep Time 10 mins
Cook Time 3 hrs
Total Time 3 hrs 10 mins
Course Extra
Servings 16 servings

Ingredients
  

  • 8 oz Fat free cream cheese
  • 6 oz Lump Imitation Crabmeat Medium (15 g)
  • 1 Green Onion Raw (Whole)
  • 1/4 cup Carbmaster Milk (unsweetened)
  • 2 tsp Horseradish, prepared
  • 2 tsp Sauce, worcestershire
  • 1/4 tsp salt

Instructions
 

  • In a greased 3-qt. slow cooker, combine the first seven ingredients
  • Cook, covered, on low 3-4 hours or until heated through, stirring occasionally. .

Notes

Modifications
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Sausage Stuffed Jalapenos

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Sausage Stuffed Jalapenos

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Prep Time 20 mins
Cook Time 20 mins
Total Time 40 mins
Course Main Dish
Cuisine Mexican
Servings 12 servings

Ingredients
  

  • 1 cup shredded fat free Cheddar cheese
  • 1 green onion, finely chopped
  • 1 lb ground approved Italian sausage
  • 1 lb jalapenos, halved lengthwise and seeded
  • 8 oz fat free cream cheese, softened

Instructions
 

  • Place sausage in a skillet over medium heat, and cook until evenly brown and then drain off grease.
  • In a bowl, mix the sausage, cream cheese, cheddar cheese, and green onion Spoon about 1 tablespoon sausage mixture into each jalapeno half.
  • Arrange stuffed halves in a baking dish. Bake 20 minutes in the preheated oven, until bubbly and lightly browned

Notes

Modifications
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Seafood Salad

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Seafood Salad

No ratings yet
Prep Time 10 mins
Total Time 10 mins
Course Main Dish, Salads
Servings 2 servings

Ingredients
  

  • 1 lb cooked shrimp - peeled and detailed
  • 1/2 lb cooked crab meat chopped into bite sized pieces
  • 1 cup chopped celery
  • 1/4 cup chopped green onion
  • 1/4 cup chopped green bell pepper
  • 1 jalapeno pepper, seeded and minced
  • 1 tsp chopped pimento
  • 1 tsp lemon juice
  • 1 cup light or fat free mayonnaise
  • 1/4 cup Sour Cream, Fat Free
  • to taste salt and pepper

Instructions
 

  • In a large bowl, mix together shrimp, crab meat, celery, green onion, green pepper, jalapeno, pimento, lemon juice, fat free mayonnaise, fat free sour cream, salt and pepper. Cover and let stand for at least three hours in the refrigerator to allow flavors to blend.

Notes

Modifications
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Turnip Pizza

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Mexican Turkey Salad

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Mexican Turkey Salad

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Prep Time 3 hrs 20 mins
Total Time 3 hrs 20 mins
Course Salads
Servings 5 servings

Ingredients
  

  • 3/4 tsp ground cumin
  • 3/4 tsp chili powder
  • 1/8 tsp salt
  • 1/8 tsp ground red pepper
  • 16 oz turkey breast, cut into strips
  • 5 oz curly endive
  • 5 oz romaine lettuce
  • 4 oz fresh orange segments
  • 2 oz chopped purple onion
  • 1 tsp cilantro

Instructions
 

  • Place cumin, chili powder, salt and ground red pepper in a bag and shake to mix.
  • Add turkey to bag and continue shaking to coat turkey.
  • Let marinate for 1-3 hours.
  • Saute and cook turkey in lightly coated skillet until golden brown on the outside.
  • Mix endive and romaine with orange segments, onions, and cilantro then add turkey.
  • Mix lime juice, MCT Oil, salt garlic and orange juice for dressing.

Notes

Modifications
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Turkey or Chicken Chili

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Turkey or Chicken Chili

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Prep Time 10 mins
Cook Time 20 mins
Total Time 30 mins
Course Soups and Chili
Cuisine American
Servings 2 servings

Ingredients
  

  • 1 can Margaret Holmes Chili Fixins
  • 1 lb Lean Ground Chicken Breast or Turkey
  • 1 can diced or stewed tomatoes (optional)
  • 2-3 packets Splenda

Instructions
 

  • Follow the directions on the can
  • Brown the chicken and turkey in a skillet.
  • After browned, add the can of Margaret Holmes Chili Fixins' and heat through.
  • Add the tomatoes to thin it out just a bit and then the splenda to add a touch of sweetness.

Notes

Modifications
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Vegetable Beef Soup

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Vegetable Beef Soup

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Prep Time 20 mins
Cook Time 30 mins
Total Time 50 mins
Course Soups and Chili
Cuisine American
Servings 6 servings

Ingredients
  

  • 1 Tbsp MCT Oil
  • 1 large onion, chopped
  • 1 Tbsp minced garlic - heaping or more
  • 1 lb Eye of round steak or beef for stew; cut into bite size pieces
  • 2 cans Chopped tomatoes (5 to 8% sodium)
  • 1 pkg McCormicks Kitchen Basics beef broth (no salt added) 32 oz
  • 2-3 cups Water
  • 1 pkg Frozen green beans
  • 2 cups Chopped carrots
  • 1 cup Chopped Potatoes

Instructions
 

  • Coat large pot with MCT oil.
  • Saute chopped onion and garlic.
  • Add beef; brown in MCT oil.
  • Add tomatoes; then broth and water.
  • Add all other ingredients and bring to boil; then simmer or low rolling boil for 3 to 4 hours. Check often to see if carrots and potatoes are cooked all the way through.

Notes

Modifications
This is an Achieve Approved recipe. Watch your portion size. May serve with FC.
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