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Vitalicious VitaTops

Vitalicious VitaTops
Nutrition Facts
Vitalicious VitaTops
Amount Per Serving
Calories 100 Calories from Fat 18
% Daily Value*
Total Fat 2g 3%
Saturated Fat 1g 5%
Sodium 140mg 6%
Potassium 10mg 0%
Total Carbohydrates 26g 9%
Dietary Fiber 9g 36%
Sugars 11g
Protein 4g 8%
Vitamin A 50%
Vitamin C 50%
Calcium 20%
Iron 50%
* Percent Daily Values are based on a 2000 calorie diet.
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Servings Muffin Top
Category
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Servings Muffin Top
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Nutrition Facts
Vitalicious VitaTops
Amount Per Serving
Calories 100 Calories from Fat 18
% Daily Value*
Total Fat 2g 3%
Saturated Fat 1g 5%
Sodium 140mg 6%
Potassium 10mg 0%
Total Carbohydrates 26g 9%
Dietary Fiber 9g 36%
Sugars 11g
Protein 4g 8%
Vitamin A 50%
Vitamin C 50%
Calcium 20%
Iron 50%
* Percent Daily Values are based on a 2000 calorie diet.
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Broccoli

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Broccoli
Nutrition Facts
Broccoli
Amount Per Serving
Calories 158 Calories from Fat 63
% Daily Value*
Total Fat 7g 11%
Saturated Fat 1g 5%
Polyunsaturated Fat 2g
Monounsaturated Fat 3g
Sodium 801mg 33%
Potassium 548mg 16%
Total Carbohydrates 18g 6%
Dietary Fiber 10g 40%
Sugars 5g
Protein 11g 22%
Vitamin A 82%
Vitamin C 227%
Calcium 15%
Iron 12%
* Percent Daily Values are based on a 2000 calorie diet.
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Servings
Cups
Product
Servings
Cups
Product
Nutrition Facts
Broccoli
Amount Per Serving
Calories 158 Calories from Fat 63
% Daily Value*
Total Fat 7g 11%
Saturated Fat 1g 5%
Polyunsaturated Fat 2g
Monounsaturated Fat 3g
Sodium 801mg 33%
Potassium 548mg 16%
Total Carbohydrates 18g 6%
Dietary Fiber 10g 40%
Sugars 5g
Protein 11g 22%
Vitamin A 82%
Vitamin C 227%
Calcium 15%
Iron 12%
* Percent Daily Values are based on a 2000 calorie diet.
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Kroger Classic Garden Salad & Dressing

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Kroger Classic Garden Salad & Dressing
Nutrition Facts
Kroger Classic Garden Salad & Dressing
Amount Per Serving
Calories 60 Calories from Fat 36
% Daily Value*
Total Fat 4g 6%
Saturated Fat 1g 5%
Cholesterol 5mg 2%
Sodium 223mg 9%
Total Carbohydrates 5g 2%
Dietary Fiber 1g 4%
Sugars 4g
Protein 2g 4%
Vitamin A 35%
Vitamin C 13%
Calcium 5%
Iron 5%
* Percent Daily Values are based on a 2000 calorie diet.
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Servings
Cup
Product
Servings
Cup
Product
Nutrition Facts
Kroger Classic Garden Salad & Dressing
Amount Per Serving
Calories 60 Calories from Fat 36
% Daily Value*
Total Fat 4g 6%
Saturated Fat 1g 5%
Cholesterol 5mg 2%
Sodium 223mg 9%
Total Carbohydrates 5g 2%
Dietary Fiber 1g 4%
Sugars 4g
Protein 2g 4%
Vitamin A 35%
Vitamin C 13%
Calcium 5%
Iron 5%
* Percent Daily Values are based on a 2000 calorie diet.
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Zucchini Bake

Zucchini Bake
A simple side dish to spice up your meal!
There is no Nutrition Label for this recipe yet.
Zuccini Bake
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Prep Time 5 Minutes
Cook Time 5-10 Minutes
Passive Time
Servings Serving
Category FC
Ingredients
Prep Time 5 Minutes
Cook Time 5-10 Minutes
Passive Time
Servings Serving
Category FC
Ingredients
Zuccini Bake
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There is no Nutrition Label for this recipe yet.
Instructions
  1. Preheat oven to 400 degress
  2. Cut up zucchini and put in a bowl. Rub MCT oil  over the zucchini. Making sure the zucchini was rubbed all over in the oil.
  3. Sprinkle Italian spices & Salt and pepper Lightly coat with Parmesan cheese. Placed zucchini on a cookie sheet and lightly add a little bit more of Parmesan cheese
  4. Bake in oven for 5-10 minutes. Serve with your favorite LP, FP or CF!
Recipe Notes

Although Zuccini is a freebie, this is not a freebie due to the coating of cheese. Recipe submitted by Deborah Donaldson.

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Carbquik Vegetable Bellini

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Carbquik Vegetable Bellini
Nutrition Facts
Carbquik Vegetable Bellini
Amount Per Serving
Calories 49 Calories from Fat 1
% Daily Value*
Total Fat 0.1g 0%
Saturated Fat 0.01g 0%
Polyunsaturated Fat 0.02g
Monounsaturated Fat 0.004g
Sodium 529mg 22%
Potassium 161mg 5%
Total Carbohydrates 5g 2%
Dietary Fiber 0.3g 1%
Sugars 3g
Protein 6g 12%
Vitamin A 7%
Vitamin C 8%
Calcium 4%
Iron 2%
* Percent Daily Values are based on a 2000 calorie diet.
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Prep Time 15 minutes
Cook Time 5 minutes
Passive Time
Servings people
Category LP + FC
Ingredients
Prep Time 15 minutes
Cook Time 5 minutes
Passive Time
Servings people
Category LP + FC
Ingredients
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Nutrition Facts
Carbquik Vegetable Bellini
Amount Per Serving
Calories 49 Calories from Fat 1
% Daily Value*
Total Fat 0.1g 0%
Saturated Fat 0.01g 0%
Polyunsaturated Fat 0.02g
Monounsaturated Fat 0.004g
Sodium 529mg 22%
Potassium 161mg 5%
Total Carbohydrates 5g 2%
Dietary Fiber 0.3g 1%
Sugars 3g
Protein 6g 12%
Vitamin A 7%
Vitamin C 8%
Calcium 4%
Iron 2%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Heat skillet on medium, add some oil, sweat garlic and shredded vegetables, add salt, and Italian seasoning. Cook until soft but not browned. Set aside to cool.
  2. In a mixing bowl, combine Carbquik, water, egg, hot sauce and black pepper. Stir until you get a pancake batter consistency. Add water if too thick. Add cheese and cooled sauteed vegetables. Mix and let rest for 10 minutes.
  3. Fry into pancake size oval shaped belinis until golden brown on both sides. Place on paper towel, and serve warm with low fat sour cream. Also excellent as accompaniment for meat and fish dishes in lieu of starches
  4. Let rest for 10 minutes.
  5. Fry into pancake size oval shaped bellinis until golden brown on both sides
  6. Serve warm with sour cream.
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Homemade Potato Cakes

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Homemade Potato Cakes
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Servings person
Category NC
Ingredients
Passive Time
Servings person
Category NC
Ingredients
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There is no Nutrition Label for this recipe yet.
Instructions
  1. Peel then boil a small/medium potato til soft.
  2. Mash with a fork, then add spray butter and just a tad of Kroger Carbmaster Milk until it is a smooth consistency.
  3. Form into “pancake” and fry in the 1 Tbs MCT oil until browned on both sides.
  4. Be sure to pair with a LP and a FC, and enjoy!
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Mock Raisanettes

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Mock Raisanettes
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Prep Time 15 minutes
Cook Time 0 minutes
Passive Time
Servings servings
Category
Ingredients
Prep Time 15 minutes
Cook Time 0 minutes
Passive Time
Servings servings
Category
Ingredients
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There is no Nutrition Label for this recipe yet.
Instructions
  1. Clean and dry blueberries.
  2. Roll in Walden Farms Calorie Free Chocolate Dip.
  3. Place on dish and freeze
  4. When chocolate hardens, they are ready.
Recipe 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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Zucchini/Squash Parmesan Crisps

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Zucchini/Squash Parmesan Crisps
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Prep Time 15 minutes
Cook Time 27 minutes
Passive Time
Servings servings
Category FC
Ingredients
Prep Time 15 minutes
Cook Time 27 minutes
Passive Time
Servings servings
Category FC
Ingredients
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There is no Nutrition Label for this recipe yet.
Instructions
  1. Preheat oven to 400 degrees.
  2. Line baking sheet with foil and spray lightly with zero-calorie cooking spray.
  3. Slice zucchini or squash into 1/4 inch-thick rounds.
  4. Spray both sides of rounds with Zero-calorie cooking spray.
  5. In a shallow baking dish, combine finely ground TVP, Reduced Fat Parmesan Cheese, salt and pepper.
  6. Add additional seasonings if desired.
  7. Place rounds in TVP mixture, coating both sides of each rounds, pressing to adhere. The mixture will not completely cover each round, but provides a light coating on each side.
  8. Place rounds in a single layer on baking sheet.
  9. Sprinkle any remaining TVP mixture over the rounds.
  10. Bake for about 22 to 27 minutes, until golden brown.
  11. (There is no need to flip them during baking - - they crisp up on both sides as is.)
Recipe Notes

Modifications

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Stuffed Baked Poblanos – Bocca

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Stuffed Baked Poblanos - Bocca
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Prep Time 10 minutes
Cook Time 20 minutes
Passive Time
Servings servings
Category NC
Ingredients
Prep Time 10 minutes
Cook Time 20 minutes
Passive Time
Servings servings
Category NC
Ingredients
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Instructions
  1. Cook and stir onions and garlic in hot oil in large skillet on medium heat 2 min. Stir in next 6 ingredients; cook 10 min., stirring occasionally.
  2. Discard bay leaf.
  3. Stir 3/4 cup cheese into tomato mixture; spoon into chiles.
  4. Place, filled-sides up, in single layer in shallow baking dish sprayed with cooking spray. Sprinkle with remaining cheese.
  5. Bake 15 min. or until chiles are heated through (160 F) and cheese is melted. Sprinkle with cilantro.
Recipe Notes

Modifications
How to Roast, Peel and Seed Poblano Chiles Place chiles on rack of broiler pan. Broil until skins are charred or covered with black blisters, turning occasionally. Place hot chiles in sealable plastic bag; seal bag. Let stand 10 minutes.

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Sweet and Sour Tofu

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Sweet and Sour Tofu
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Prep Time 10 minutes
Cook Time 15 minutes
Passive Time
Servings servings
Category FC
Ingredients
Prep Time 10 minutes
Cook Time 15 minutes
Passive Time
Servings servings
Category FC
Ingredients
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Instructions
  1. Chop onions, celery, bell peppers, tomatoes and keep them all in separate bowls.
  2. In a large pot pour some MCT oil and saute the minced garlic and onions until brown.
  3. Add the chopped celery and saute add some water and then add the peppers.
  4. Pour some more water and the cover the pot, let it simmer for 5 minute or until the vegetables softens.
  5. Add the tomatoes, tofu and the Walden Farms Asian sauce, cover and let it simmer for 5-8 minutes or until all vegetables are soften.
Recipe Notes

Modifications
May serve over Miracle Rice (see Online Store to purchase)