3 Ingredient Chicken Wings
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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.
| Prep Time | 5 Minutes |
| Cook Time | 40 Minutes |
| Servings |
Wings
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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.
|
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.
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Crock Pot Ranch Porkchops
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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.
| Prep Time | 10 Minutes |
| Cook Time | 4 Hours |
| Servings |
servings
|
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.
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Easy Oven Baked Ribs
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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.
| Prep Time | 10 Minutes |
| Cook Time | 2 1/2 Hours |
| Servings |
Servings
|
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.
|
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.
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Low Carb Cauliflower “Potato” Salad
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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.
| Prep Time | 15 Minutes |
| Passive Time | 15 Minutes |
| Servings |
Servings
|
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.
|
Instructions
- Mix ingredients together, chill for 15 minutes and enjoy
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Sweet and Spicy Meatballs
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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.
| Prep Time | 5 Minutes |
| Cook Time | 10 Minutes |
| Servings |
Servings
|
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.
|
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.
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Three Ingredient Italian BBQ Chicken
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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.
| Prep Time | 5 Minutes |
| Cook Time | 15 Minutes |
| Servings |
Servings
|
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.
|
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
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Lasagna Stuffed Chicken
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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.
| Prep Time | 10 Minutes |
| Cook Time | 1 Hour |
| Servings |
servings
|
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.
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Hamburger Helper
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Nutrition Facts
Hamburger Helper
Amount Per Serving
Calories 359
Calories from Fat 72
% Daily Value*
Total Fat 8g
12%
Saturated Fat 3g
15%
Polyunsaturated Fat 0.2g
Monounsaturated Fat 0.005g
Cholesterol 48mg
16%
Sodium 525mg
22%
Potassium 267mg
8%
Total Carbohydrates 56g
19%
Dietary Fiber 19g
76%
Sugars 7g
Protein 35g
70%
Vitamin A
11%
Vitamin C
6%
Calcium
35%
Iron
24%
* Percent Daily Values are based on a 2000 calorie diet.
| Prep Time | 5 Minutes |
| Cook Time | 20 Minutes |
| Servings |
Servings
|
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 359
Calories from Fat 72
% Daily Value*
Total Fat 8g
12%
Saturated Fat 3g
15%
Polyunsaturated Fat 0.2g
Monounsaturated Fat 0.005g
Cholesterol 48mg
16%
Sodium 525mg
22%
Potassium 267mg
8%
Total Carbohydrates 56g
19%
Dietary Fiber 19g
76%
Sugars 7g
Protein 35g
70%
Vitamin A
11%
Vitamin C
6%
Calcium
35%
Iron
24%
* Percent Daily Values are based on a 2000 calorie diet.
|
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.
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