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3 Ingredient Chicken Wings

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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.
Course Main Dish
Cuisine American
Category FP
Prep Time 5 Minutes
Cook Time 40 Minutes
Total Servings
Wings
Ingredients
Instructions
  1. In a large baking pan mix together Soy sauce and Barbecue Sauce.
  2. Add chicken wings into pan and cover chicken in sauce.
  3. Spread chicken in single layer and bake uncovered at 400 degrees for 40 minutes, then broil for 3 minutes to get them crisp.
  4. Optional, sprinkle with sesame seeds before serving.
Course Main Dish
Cuisine American
Category FP
Prep Time 5 Minutes
Cook Time 40 Minutes
Total Servings
Wings
Ingredients
Instructions
  1. In a large baking pan mix together Soy sauce and Barbecue Sauce.
  2. Add chicken wings into pan and cover chicken in sauce.
  3. Spread chicken in single layer and bake uncovered at 400 degrees for 40 minutes, then broil for 3 minutes to get them crisp.
  4. Optional, sprinkle with sesame seeds before serving.
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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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Crock Pot Ranch Porkchops

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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.
Course Main Dish
Cuisine American
Category FP
Prep Time 10 Minutes
Cook Time 4 Hours
Total Servings
servings
Ingredients
Instructions
  1. In crock pot layer pork chops, add the cream of chicken soup, then sprinkle dry Ranch dressing all over.
  2. Cover and cook on high for 4 hours OR Low for 6 hours. Cooking times may vary. Depends on crock pot used.
Course Main Dish
Cuisine American
Category FP
Prep Time 10 Minutes
Cook Time 4 Hours
Total Servings
servings
Ingredients
Instructions
  1. In crock pot layer pork chops, add the cream of chicken soup, then sprinkle dry Ranch dressing all over.
  2. 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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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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Easy Oven Baked Ribs

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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.
Course Main Dish
Cuisine American
Category FP
Prep Time 10 Minutes
Cook Time 2 1/2 Hours
Total Servings
Servings
Ingredients
Instructions
  1. 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.
  2. Once that’s done, rub both sides generously with grill seasoning. Any rub will do.
  3. Wrap up the ribs and bake 2-2 1/2 hours until completely cooked through and tender.
  4. 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.
  5. Remove from oven, add more bbq sauce as needed, cut into pieces and serve.
Course Main Dish
Cuisine American
Category FP
Prep Time 10 Minutes
Cook Time 2 1/2 Hours
Total Servings
Servings
Ingredients
Instructions
  1. 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.
  2. Once that’s done, rub both sides generously with grill seasoning. Any rub will do.
  3. Wrap up the ribs and bake 2-2 1/2 hours until completely cooked through and tender.
  4. 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.
  5. Remove from oven, add more bbq sauce as needed, cut into pieces and serve.
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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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Low Carb Cauliflower “Potato” Salad

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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.
Course Main Dish, Salads
Category FP+FC
Prep Time 15 Minutes
Passive Time 15 Minutes
Total Servings
Servings
Ingredients
Instructions
  1. Mix ingredients together, chill for 15 minutes and enjoy
Course Main Dish, Salads
Category FP+FC
Prep Time 15 Minutes
Passive Time 15 Minutes
Total Servings
Servings
Ingredients
Instructions
  1. Mix ingredients together, chill for 15 minutes and enjoy
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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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Sweet and Spicy Meatballs

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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.
Course Main Dish
Cuisine American
Category FP
Prep Time 5 Minutes
Cook Time 10 Minutes
Total Servings
Servings
Ingredients
Instructions
  1. COMBINE syrup and chili sauce in medium skillet. Bring to a boil over medium heat.
  2. ADD meatballs. Stir to coat. Simmer 10 minutes or until hot, stirring occasionally.
  3. SERVE immediately or keep warm in a chafing dish or slow cooker. May serve with a FC.
Course Main Dish
Cuisine American
Category FP
Prep Time 5 Minutes
Cook Time 10 Minutes
Total Servings
Servings
Ingredients
Instructions
  1. COMBINE syrup and chili sauce in medium skillet. Bring to a boil over medium heat.
  2. ADD meatballs. Stir to coat. Simmer 10 minutes or until hot, stirring occasionally.
  3. SERVE immediately or keep warm in a chafing dish or slow cooker. May serve with a FC.
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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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Three Ingredient Italian BBQ Chicken

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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.
Course Main Dish
Category LP
Prep Time 5 Minutes
Cook Time 15 Minutes
Total Servings
Servings
Ingredients
Instructions
  1. 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.
  2. Grill chicken approximately 15 minutes, or until done
Course Main Dish
Category LP
Prep Time 5 Minutes
Cook Time 15 Minutes
Total Servings
Servings
Ingredients
Instructions
  1. 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.
  2. Grill chicken approximately 15 minutes, or until done
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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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Lasagna Stuffed Chicken

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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.
Course Main Dish
Cuisine American
Category FP
Prep Time 10 Minutes
Cook Time 1 Hour
Total Servings
servings
Ingredients
Instructions
  1. Preheat oven to 375°. In a bowl, combine ricotta, ½ cup mozzarella, ¼ cup Parmesan, egg, and basil. Season with salt and pepper.
  2. Cut a pocket in each chicken breast. Stuff each with 2 tablespoons marinara sauce and 1/4 of ricotta mixture.
  3. 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.
  4. Bake until chicken is just cooked through, about 25 minutes. Discard excess juices in pan.
  5. 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.
  6. Garnish with basil before serving.
Course Main Dish
Cuisine American
Category FP
Prep Time 10 Minutes
Cook Time 1 Hour
Total Servings
servings
Ingredients
Instructions
  1. Preheat oven to 375°. In a bowl, combine ricotta, ½ cup mozzarella, ¼ cup Parmesan, egg, and basil. Season with salt and pepper.
  2. Cut a pocket in each chicken breast. Stuff each with 2 tablespoons marinara sauce and 1/4 of ricotta mixture.
  3. 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.
  4. Bake until chicken is just cooked through, about 25 minutes. Discard excess juices in pan.
  5. 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.
  6. Garnish with basil before serving.
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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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Hamburger Helper

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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.
Course Main Dish
Cuisine American
Category FP+FC
Prep Time 5 Minutes
Cook Time 20 Minutes
Total Servings
Servings
Ingredients
Instructions
  1. Heat a large skillet over medium heat. Brown the ground beef, onion, paprika, parsley, garlic powder, cayenne powder, salt and pepper.
  2. 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.
  3. Stir in cheddar cheese until melted.
Course Main Dish
Cuisine American
Category FP+FC
Prep Time 5 Minutes
Cook Time 20 Minutes
Total Servings
Servings
Ingredients
Instructions
  1. Heat a large skillet over medium heat. Brown the ground beef, onion, paprika, parsley, garlic powder, cayenne powder, salt and pepper.
  2. 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.
  3. Stir in cheddar cheese until melted.
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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.
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Pasta Carbonara with Bacon

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Pasta Carbonara with Bacon
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Course Main Dish
Cuisine American
Category FP+FC
Prep Time 5 Minutes
Cook Time 20 Minutes
Total Servings
Servings
Ingredients
Instructions
  1. Cook noodles until they are almost done
  2. While noodles are cooking, dice Canadian Bacon and brown in 1 TBSP of MCT oil
  3. Mix Parmesan cheese, egg yolks, eggs, and black pepper. Whisk until smooth.
  4. Drain noodles. Reserve 1 cup of liquid to use with sauce
  5. Slowly whisk in 1/2 cup of the reserve liquid into the sauce mixture
  6. Return noodles to the pan. Add Canadian Bacon. On low heat stir in sauce mixture and stir until fully cooked. Add additional reserve liquid as needed to obtain desired consistency. If the eggs start to look like scrambled eggs, then the heat is too high.
  7. Garnish with fresh parsley and serve immediately
Course Main Dish
Cuisine American
Category FP+FC
Prep Time 5 Minutes
Cook Time 20 Minutes
Total Servings
Servings
Ingredients
Instructions
  1. Cook noodles until they are almost done
  2. While noodles are cooking, dice Canadian Bacon and brown in 1 TBSP of MCT oil
  3. Mix Parmesan cheese, egg yolks, eggs, and black pepper. Whisk until smooth.
  4. Drain noodles. Reserve 1 cup of liquid to use with sauce
  5. Slowly whisk in 1/2 cup of the reserve liquid into the sauce mixture
  6. Return noodles to the pan. Add Canadian Bacon. On low heat stir in sauce mixture and stir until fully cooked. Add additional reserve liquid as needed to obtain desired consistency. If the eggs start to look like scrambled eggs, then the heat is too high.
  7. Garnish with fresh parsley and serve immediately
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Paprika Chicken

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Paprika Chicken
Enjoy this LP+MCT hot or cold. Enjoy by itself, with a FC or FC+NC. Submitted by Lifetimer Achiever Mary Anne.
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Course Main Dish
Cuisine American
Category LP+MCT
Prep Time 10 Minutes
Cook Time 12 Minutes
Total Servings
Breasts
Ingredients
Paste
Chicken
Instructions
  1. Gently pound the chicken bread to an even thickness. I do this on top of a layer of plastic wrap.
  2. Paint each chicken breast on both sides with a thin, even layer of the paprika paste. All them to stand at room temperature for 20 to 30 minutes.
  3. Preheat your broiler to High. Line a baking pan with foil and place the chicken breast on it. Place the pan at least 4 inches under the broiler, and cook for 7 minutes.
  4. Flip the breast and cook for another 5-7 minutes until the internal temperature is 160 degrees.
Course Main Dish
Cuisine American
Category LP+MCT
Prep Time 10 Minutes
Cook Time 12 Minutes
Total Servings
Breasts
Ingredients
Paste
Chicken
Instructions
  1. Gently pound the chicken bread to an even thickness. I do this on top of a layer of plastic wrap.
  2. Paint each chicken breast on both sides with a thin, even layer of the paprika paste. All them to stand at room temperature for 20 to 30 minutes.
  3. Preheat your broiler to High. Line a baking pan with foil and place the chicken breast on it. Place the pan at least 4 inches under the broiler, and cook for 7 minutes.
  4. Flip the breast and cook for another 5-7 minutes until the internal temperature is 160 degrees.
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