3 Ingredient Chicken Wings
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3 Ingredient Chicken Wings
Nutrition Facts
3 Ingredient Chicken Wings
Amount Per Serving
Calories 60
Calories from Fat 36
% Daily Value*
Total Fat 4g
6%
Saturated Fat 1g
5%
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 26mg
9%
Sodium 327mg
14%
Total Carbohydrates 1g
0%
Protein 5g
10%
Vitamin C
0.4%
* Percent Daily Values are based on a 2000 calorie diet.
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| Prep Time | 5 Minutes |
| Cook Time | 40 Minutes |
| Passive Time |
| Servings | Servings |
| Category | FP |
Ingredients
- 2 lbs Chicken Wings
- 1/3 Cup Kikkoman Soy Sauce
- 1/2 Cup G. Hughes Sugar Free BBQ Sauce
Ingredients
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Nutrition Facts
3 Ingredient Chicken Wings
Amount Per Serving
Calories 60
Calories from Fat 36
% Daily Value*
Total Fat 4g
6%
Saturated Fat 1g
5%
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 26mg
9%
Sodium 327mg
14%
Total Carbohydrates 1g
0%
Protein 5g
10%
Vitamin C
0.4%
* Percent Daily Values are based on a 2000 calorie diet.
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Instructions
- In a large baking pan mix together Soy sauce and Barbecue Sauce.
- Add chicken wings into pan and cover chicken in sauce.
- Spread chicken in single layer and bake uncovered at 400 degrees for 40 minutes, then broil for 3 minutes to get them crisp.
- Optional, sprinkle with sesame seeds before serving.
Crock Pot Ranch Porkchops
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Crock Pot Ranch Porkchops
Nutrition Facts
Crock Pot Ranch Porkchops
Amount Per Serving
Calories 304
Calories from Fat 153
% Daily Value*
Total Fat 17g
26%
Saturated Fat 5g
25%
Polyunsaturated Fat 3g
Monounsaturated Fat 4g
Cholesterol 88mg
29%
Sodium 1229mg
51%
Potassium 75mg
2%
Total Carbohydrates 12g
4%
Dietary Fiber 4g
16%
Protein 24g
48%
Vitamin A
8%
Calcium
2%
Iron
9%
* Percent Daily Values are based on a 2000 calorie diet.
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| Prep Time | 10 Minutes |
| Cook Time | 4 Hours |
| Passive Time |
| Servings | servings |
| Category | FP |
Ingredients
Ingredients
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Nutrition Facts
Crock Pot Ranch Porkchops
Amount Per Serving
Calories 304
Calories from Fat 153
% Daily Value*
Total Fat 17g
26%
Saturated Fat 5g
25%
Polyunsaturated Fat 3g
Monounsaturated Fat 4g
Cholesterol 88mg
29%
Sodium 1229mg
51%
Potassium 75mg
2%
Total Carbohydrates 12g
4%
Dietary Fiber 4g
16%
Protein 24g
48%
Vitamin A
8%
Calcium
2%
Iron
9%
* Percent Daily Values are based on a 2000 calorie diet.
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Instructions
- In crock pot layer pork chops, add the cream of chicken soup, then sprinkle dry Ranch dressing all over.
- Cover and cook on high for 4 hours OR Low for 6 hours. Cooking times may vary. Depends on crock pot used.
Easy Oven Baked Ribs
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Easy Oven Baked Ribs
Nutrition Facts
Easy Oven Baked Ribs
Amount Per Serving
Calories 250
Calories from Fat 117
% Daily Value*
Total Fat 13g
20%
Saturated Fat 5g
25%
Cholesterol 57mg
19%
Sodium 624mg
26%
Total Carbohydrates 18g
6%
Sugars 14g
Protein 15g
30%
Vitamin A
9%
Vitamin C
5%
Calcium
9%
Iron
16%
* Percent Daily Values are based on a 2000 calorie diet.
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| Prep Time | 10 Minutes |
| Cook Time | 2 1/2 Hours |
| Passive Time |
| Servings | Servings |
| Category | FP |
Ingredients
- 1 Rack Pork baby back ribs
- 4 TBSP Grill seasoning Such as McCormick Smokehouse Maple Seasoning
- 1/2 Cup 1/2 cup bbq sauce Such as Stubb's Original or G. Hughes Sugar Free
Ingredients
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Nutrition Facts
Easy Oven Baked Ribs
Amount Per Serving
Calories 250
Calories from Fat 117
% Daily Value*
Total Fat 13g
20%
Saturated Fat 5g
25%
Cholesterol 57mg
19%
Sodium 624mg
26%
Total Carbohydrates 18g
6%
Sugars 14g
Protein 15g
30%
Vitamin A
9%
Vitamin C
5%
Calcium
9%
Iron
16%
* Percent Daily Values are based on a 2000 calorie diet.
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Instructions
- Start by opening your package of baby back ribs and scoring and/or removing any tough membranes on the boney side of the ribs. I used a knife meant for filleting.
- Once that’s done, rub both sides generously with grill seasoning. Any rub will do.
- Wrap up the ribs and bake 2-2 1/2 hours until completely cooked through and tender.
- Baste one side generously with a really approved BBQ sauce. Broil 2-3 minutes or until sauce starts to brown. Flip over, baste other side and broil again.
- Remove from oven, add more bbq sauce as needed, cut into pieces and serve.
Low Carb Cauliflower “Potato” Salad
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Low Carb Cauliflower "Potato" Salad
Nutrition Facts
Low Carb Cauliflower "Potato" Salad
Amount Per Serving
Calories 157
Calories from Fat 18
% Daily Value*
Total Fat 2g
3%
Saturated Fat 1g
5%
Polyunsaturated Fat 0.5g
Monounsaturated Fat 1g
Cholesterol 113mg
38%
Sodium 776mg
32%
Potassium 584mg
17%
Total Carbohydrates 14g
5%
Dietary Fiber 4g
16%
Sugars 5g
Protein 18g
36%
Vitamin A
6%
Vitamin C
130%
Calcium
20%
Iron
5%
* Percent Daily Values are based on a 2000 calorie diet.
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| Prep Time | 15 Minutes |
| Passive Time | 15 Minutes |
| Servings | Servings |
| Category | FP+FC |
Ingredients
- 4 oz (28 g), Fat Free Shredded Cheddar Cheese
- 1/3 Cup (16g), Kraft Fat Free Mayo
- 90 Gram Uncured Turkey Bacon
- 1/2 tsp salt
- 1 tsp Mustard
- 1/2 tsp ground pepper
- 1 Large Head of Cauliflower
- 2 Large Eggs Hard Boiled
- 1/4 Cup Onion (chopped)
- 1 TBSP Dill
Ingredients
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Nutrition Facts
Low Carb Cauliflower "Potato" Salad
Amount Per Serving
Calories 157
Calories from Fat 18
% Daily Value*
Total Fat 2g
3%
Saturated Fat 1g
5%
Polyunsaturated Fat 0.5g
Monounsaturated Fat 1g
Cholesterol 113mg
38%
Sodium 776mg
32%
Potassium 584mg
17%
Total Carbohydrates 14g
5%
Dietary Fiber 4g
16%
Sugars 5g
Protein 18g
36%
Vitamin A
6%
Vitamin C
130%
Calcium
20%
Iron
5%
* Percent Daily Values are based on a 2000 calorie diet.
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Instructions
- Mix ingredients together, chill for 15 minutes and enjoy
Sweet and Spicy Meatballs
This content is for members only
Sweet and Spicy Meatballs
Nutrition Facts
Sweet and Spicy Meatballs
Amount Per Serving
Calories 302
Calories from Fat 135
% Daily Value*
Total Fat 15g
23%
Saturated Fat 6g
30%
Cholesterol 77mg
26%
Sodium 1375mg
57%
Total Carbohydrates 17g
6%
Sugars 6g
Protein 24g
48%
Vitamin A
6%
Iron
10%
* Percent Daily Values are based on a 2000 calorie diet.
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| Prep Time | 5 Minutes |
| Cook Time | 10 Minutes |
| Passive Time |
| Servings | Servings |
| Category | FP |
Ingredients
- 12 fl. oz Walden Farms 0 Calorie Blueberry Syrup
- 1/2 Cup Heinz Chili Sauce
- 1 Pkg Kroger Lean Turkey Meatballs (26 oz)
Ingredients
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Nutrition Facts
Sweet and Spicy Meatballs
Amount Per Serving
Calories 302
Calories from Fat 135
% Daily Value*
Total Fat 15g
23%
Saturated Fat 6g
30%
Cholesterol 77mg
26%
Sodium 1375mg
57%
Total Carbohydrates 17g
6%
Sugars 6g
Protein 24g
48%
Vitamin A
6%
Iron
10%
* Percent Daily Values are based on a 2000 calorie diet.
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Instructions
- COMBINE syrup and chili sauce in medium skillet. Bring to a boil over medium heat.
- ADD meatballs. Stir to coat. Simmer 10 minutes or until hot, stirring occasionally.
- SERVE immediately or keep warm in a chafing dish or slow cooker. May serve with a FC.
Three Ingredient Italian BBQ Chicken
This content is for members only
Three Ingredient Italian BBQ Chicken
Nutrition Facts
Three Ingredient Italian BBQ Chicken
Amount Per Serving
Calories 370
Calories from Fat 81
% Daily Value*
Total Fat 9g
14%
Cholesterol 128mg
43%
Sodium 2936mg
122%
Total Carbohydrates 15g
5%
Sugars 7g
Protein 44g
88%
Vitamin C
12%
Calcium
11%
Iron
8%
* Percent Daily Values are based on a 2000 calorie diet.
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| Prep Time | 5 Minutes |
| Cook Time | 15 Minutes |
| Passive Time |
| Servings | Servings |
| Category | LP |
Ingredients
Ingredients
|
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Nutrition Facts
Three Ingredient Italian BBQ Chicken
Amount Per Serving
Calories 370
Calories from Fat 81
% Daily Value*
Total Fat 9g
14%
Cholesterol 128mg
43%
Sodium 2936mg
122%
Total Carbohydrates 15g
5%
Sugars 7g
Protein 44g
88%
Vitamin C
12%
Calcium
11%
Iron
8%
* Percent Daily Values are based on a 2000 calorie diet.
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Instructions
- Combine G. Hughes Sugar Free BBQ Sauce and Olive Garden Light Italian Dressing. Pour over chicken and let marinate in refrigerator 4 hours to overnight.
- Grill chicken approximately 15 minutes, or until done
Lasagna Stuffed Chicken
This content is for members only
Lasagna Stuffed Chicken
Nutrition Facts
Lasagna Stuffed Chicken
Amount Per Serving
Calories 387
Calories from Fat 135
% Daily Value*
Total Fat 15g
23%
Saturated Fat 6g
30%
Trans Fat 0.02g
Polyunsaturated Fat 0.4g
Monounsaturated Fat 1g
Cholesterol 130mg
43%
Sodium 1192mg
50%
Potassium 473mg
14%
Total Carbohydrates 13g
4%
Dietary Fiber 1g
4%
Sugars 5g
Protein 48g
96%
Vitamin A
8%
Vitamin C
3%
Calcium
79%
Iron
9%
* Percent Daily Values are based on a 2000 calorie diet.
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| Prep Time | 10 Minutes |
| Cook Time | 1 Hour |
| Passive Time |
| Servings | servings |
| Category | FP |
Ingredients
- 4 4 oz boneless chicken breast halves (about 1 3/4 lb)
- 3/4 Cup Light Ricotta Cheese
- 1 1/4 Cup Fat Free mozzarella, divided
- 1 Large egg
- 1/4 Cup Kraft Reduced Fat Parmesan Cheese
- 2 TBSP Kraft Reduced Fat Parmesan Cheese
- 2 TBSP Freshly chopped basil, plus more for serving
- 1 1/2 Cup Rao's Homemade All Natural Marinara Sauce This is outside the condiment rule, but it is lower in sugars than other marinara sauces
- 1 TBSP Coconut Oil We prefer MCT Oil, but it make smoke when back. Coconut oil does have a high amount of MCT's.
- 1/2 tsp Italian seasoning
- kosher salt
- Salt and pepper, to taste
Ingredients
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Nutrition Facts
Lasagna Stuffed Chicken
Amount Per Serving
Calories 387
Calories from Fat 135
% Daily Value*
Total Fat 15g
23%
Saturated Fat 6g
30%
Trans Fat 0.02g
Polyunsaturated Fat 0.4g
Monounsaturated Fat 1g
Cholesterol 130mg
43%
Sodium 1192mg
50%
Potassium 473mg
14%
Total Carbohydrates 13g
4%
Dietary Fiber 1g
4%
Sugars 5g
Protein 48g
96%
Vitamin A
8%
Vitamin C
3%
Calcium
79%
Iron
9%
* Percent Daily Values are based on a 2000 calorie diet.
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Instructions
- Preheat oven to 375°. In a bowl, combine ricotta, ½ cup mozzarella, ¼ cup Parmesan, egg, and basil. Season with salt and pepper.
- Cut a pocket in each chicken breast. Stuff each with 2 tablespoons marinara sauce and 1/4 of ricotta mixture.
- Arrange stuffed chicken in the bottom of a 9"-x-13" baking dish. Season with salt and pepper. Sprinkle with Italian seasoning and drizzle with oil.
- Bake until chicken is just cooked through, about 25 minutes. Discard excess juices in pan.
- Change oven to broil and top the chicken with remaining ¾ cup marinara, remaining ¾ cup mozzarella, and remaining 2 tablespoons Parmesan. Broil until cheese is golden and bubbly, about 4 minutes.
- Garnish with basil before serving.
Hamburger Helper
Hamburger Helper
Nutrition Facts
Hamburger Helper
Amount Per Serving
Calories 440
Calories from Fat 72
% Daily Value*
Total Fat 8g
12%
Saturated Fat 3g
15%
Polyunsaturated Fat 0.2g
Monounsaturated Fat 0.005g
Cholesterol 55mg
18%
Sodium 831mg
35%
Potassium 331mg
9%
Total Carbohydrates 65g
22%
Dietary Fiber 20g
80%
Sugars 8g
Protein 46g
92%
Vitamin A
17%
Vitamin C
7%
Calcium
61%
Iron
24%
* Percent Daily Values are based on a 2000 calorie diet.
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| Prep Time | 5 Minutes |
| Cook Time | 20 Minutes |
| Passive Time |
| Servings | Servings |
| Category | FP+FC |
Ingredients
- 1 lbs Ground Beef 92%
- 1 Can (8 oz) Campbell's Healthy Request Tomato Soup
- 2 Cups (28 g), Fat Free Shredded Cheddar Cheese
- 1 1/2 Cups Fiber Gourmet Light Penne (or Light Rotini) Uncooked
- 1 1/4 Cup Kroger Carbmaster (Unsweetened)
- 1 1/4 Cups Fat Free Beef Broth
- 1 Small onion finely chopped
- 1 tsp paprika
- 1 tsp Parsley, Dried
- 1 tsp Garlic Powder
- 1/2 tsp cayenne powder Or just a pinch
- salt and pepper To taste
Ingredients
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Nutrition Facts
Hamburger Helper
Amount Per Serving
Calories 440
Calories from Fat 72
% Daily Value*
Total Fat 8g
12%
Saturated Fat 3g
15%
Polyunsaturated Fat 0.2g
Monounsaturated Fat 0.005g
Cholesterol 55mg
18%
Sodium 831mg
35%
Potassium 331mg
9%
Total Carbohydrates 65g
22%
Dietary Fiber 20g
80%
Sugars 8g
Protein 46g
92%
Vitamin A
17%
Vitamin C
7%
Calcium
61%
Iron
24%
* Percent Daily Values are based on a 2000 calorie diet.
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Instructions
- Heat a large skillet over medium heat. Brown the ground beef, onion, paprika, parsley, garlic powder, cayenne powder, salt and pepper.
- Stir in the milk, broth, macaroni and tomato sauce. Bring to a boil, cover and reduce heat to a simmer. Cook for 10-12 minutes or until pasta is tender. Stir occasionally to prevent sticking.
- Stir in cheddar cheese until melted.