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‘Italian’ Chicken Noodle Soup

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'Italian' Chicken Noodle Soup
Liven up chicken noodle soup with a dash of basil and garlic-pepper blend.
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Nutrition Facts
'Italian' Chicken Noodle Soup
Amount Per Serving
Calories 251 Calories from Fat 63
% Daily Value*
Total Fat 7g 11%
Saturated Fat 4g 20%
Trans Fat 0.03g
Polyunsaturated Fat 0.5g
Monounsaturated Fat 0.5g
Cholesterol 96mg 32%
Sodium 734mg 31%
Potassium 667mg 19%
Total Carbohydrates 7g 2%
Dietary Fiber 2g 8%
Sugars 2g
Protein 40g 80%
Vitamin A 13%
Vitamin C 122%
Calcium 14%
Iron 11%
* Percent Daily Values are based on a 2000 calorie diet.
Prep Time 35 minutes
Servings
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Nutrition Facts
'Italian' Chicken Noodle Soup
Amount Per Serving
Calories 251 Calories from Fat 63
% Daily Value*
Total Fat 7g 11%
Saturated Fat 4g 20%
Trans Fat 0.03g
Polyunsaturated Fat 0.5g
Monounsaturated Fat 0.5g
Cholesterol 96mg 32%
Sodium 734mg 31%
Potassium 667mg 19%
Total Carbohydrates 7g 2%
Dietary Fiber 2g 8%
Sugars 2g
Protein 40g 80%
Vitamin A 13%
Vitamin C 122%
Calcium 14%
Iron 11%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. In 4-quart saucepan, heat oil over medium heat. Add chicken. Cook 4 to 6 minutes, stirring occasionally, until no longer pink in center. Stir in onion. Cook 2 to 3 minutes, stirring occasionally, until onion is tender.
  2. Stir in broth, water and carrots. Heat to boiling. Cook 5 minutes over medium heat. Stir in broccoli, noodles, basil and garlic-pepper blend. Heat to boiling; reduce heat. Simmer uncovered 8 to 10 minutes, stirring occasionally, until vegetables and noodles are tender.
  3. Top each serving with cheese.
  4. May enjoy with one glass of Kroger Carbmaster Milk, or your favorite Freebie beverage!
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Cream of Asparagus Soup

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Cream of Asparagus Soup
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Prep Time 5 minutes
Cook Time 30 Minutes
Servings
Ingredients
Prep Time 5 minutes
Cook Time 30 Minutes
Servings
Ingredients
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Instructions
  1. Melt butter over low heat in a large pot. Add onion and sauté until soft, about 2-minutes.
  2. Cut the asparagus in half and add to the pot along with chicken broth, Kosher salt and black pepper, to taste. Bring to a boil, cover and cook low about 20 minutes or until asparagus is very tender.
  3. Remove from heat, add sour cream and puree in blender until smooth.
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Beef Stroganof

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Beef Stroganof
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Nutrition Facts
Beef Stroganof
Amount Per Serving
Calories 397 Calories from Fat 99
% Daily Value*
Total Fat 11g 17%
Saturated Fat 5g 25%
Cholesterol 76mg 25%
Sodium 1025mg 43%
Total Carbohydrates 55g 18%
Dietary Fiber 22g 88%
Sugars 5g
Protein 37g 74%
Vitamin A 2%
Calcium 2%
Iron 32%
* Percent Daily Values are based on a 2000 calorie diet.
Servings
person
Servings
person
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Nutrition Facts
Beef Stroganof
Amount Per Serving
Calories 397 Calories from Fat 99
% Daily Value*
Total Fat 11g 17%
Saturated Fat 5g 25%
Cholesterol 76mg 25%
Sodium 1025mg 43%
Total Carbohydrates 55g 18%
Dietary Fiber 22g 88%
Sugars 5g
Protein 37g 74%
Vitamin A 2%
Calcium 2%
Iron 32%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Cook Light Penne in a medium saucepan until tender, drain
  2. Brown ground beef in a pan until no pink remains, drain any grease
  3. Add sliced mushrooms and cook 2-3 minutes
  4. Add gravy, stirring well and bring to a boil
  5. Remove beef from heat, stir in sour cream
  6. Place cooked penne noodles into a bowl and pour beef mixture on top. Enjoy with your favorite freebie beverage!
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White Bean Stew

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White Bean Stew
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Cuisine Vegetarian
Prep Time 15 minutes
Cook Time 10 minutes
Servings
servings
Cuisine Vegetarian
Prep Time 15 minutes
Cook Time 10 minutes
Servings
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Instructions
  1. Preheat oven to 475 degrees
  2. Heat oil in 2-quart oven safe pot over medium heat.
  3. Add garlic, and shallot and cook, stirring until onion is soft and translucent.
  4. Add zucchini, tomatoes, beans, salt, pepper, and oregano, and cook until heated through.
  5. Combine almond meal and cheese, and sprinkle over beans.
  6. Bake beans in preheated oven until top is golden brown and crisp, about 10 minutes.
Recipe Notes

Modifications
May serve with a FC.

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Turkey or Chicken Chili

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Turkey or Chicken Chili
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Cuisine American
Prep Time 10 minutes
Cook Time 20 minutes
Servings
servings
Cuisine American
Prep Time 10 minutes
Cook Time 20 minutes
Servings
servings
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Instructions
  1. Follow the directions on the can
  2. Brown the chicken and turkey in a skillet.
  3. After browned, add the can of Margaret Holmes Chili Fixins' and heat through.
  4. Add the tomatoes to thin it out just a bit and then the splenda to add a touch of sweetness.
Recipe Notes

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Vegetable Beef Soup

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Vegetable Beef Soup
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Cuisine American
Prep Time 20 minutes
Cook Time 30 minutes
Servings
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Instructions
  1. Coat large pot with MCT oil.
  2. Saute chopped onion and garlic.
  3. Add beef; brown in MCT oil.
  4. Add tomatoes; then broth and water.
  5. 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.
Recipe Notes

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

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Tailgate Chili

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Tailgate Chili
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Cuisine American
Prep Time 15 minutes
Cook Time 60 minutes
Servings
servings
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Instructions
  1. Saute onion, bell pepper, and garlic in MCT oil.
  2. Add beef and turkey until browned, drain off excess fat.
  3. Combine all remaining ingredients and simmer at least 30 minutes to 1 hour.
  4. Add chicken broth to create desired thickness.
Recipe Notes

Modifications
Recipe Courtesy of our sister company: Shibboleth Weight Loss:

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Taco Soup

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Taco Soup
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Prep Time 15 minutes
Cook Time 60 minutes
Servings
servings
Prep Time 15 minutes
Cook Time 60 minutes
Servings
servings
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Instructions
  1. Brown the extra lean ground chicken, green pepper and onions in a large pan drain off fat. Add remaining ingredients and simmer for an hour or so.
Recipe Notes

Modifications
You may want to add some fat free sour cream and fat free cheddar cheese in your bowl of soup.

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Pinto Beans and Okra

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Pinto Beans and Okra
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Prep Time 15 minutes
Cook Time 50 minutes
Servings
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Prep Time 15 minutes
Cook Time 50 minutes
Servings
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Instructions
  1. Heat oil in a large saucepan over medium heat. Add onion; cook, stirring, 3 to 5 minutes. Add garlic, cook 1 minute. Add broth and bay leaves; bring to a boil. Stir in beans.
  2. Reduce heat; simmer, stirring occasionally for 20 minutes. Add okra, salt, pepper and cayenne. Simmer until tender, about 15 minutes.
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White Bean and Chicken Chili

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White Bean and Chicken Chili
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Prep Time 15 minutes
Cook Time 50 minutes
Servings
servings
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Instructions
  1. Heat MCT in a large stock pot over medium heat.
  2. Add onions, celery, and peppers and cook for 5 minutes.
  3. Add cumin, oregano and chipotle, continue to cook for 2 more minutes.
  4. Add broth, beans and salt.
  5. Bring to a boil, lower to a simmer and cook for 15 minutes.
  6. Add shredded chicken and cook for 5-10 minutes longer.
  7. Add cilantro and lime juice and thoroughly incorporate.
  8. Taste and add seasoning as needed then serve.
Recipe Notes

Modifications
Courtesy of our sister company: Shibboleth Weight Loss:

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