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Vegetarian Spaghetti and Meatballs

Tofu Spaghetti

0 from 0 votes
Prep Time 25 mins
Cook Time 25 mins
Total Time 50 mins
Course Vegan, Vegetarian
Cuisine American, Vegetarian
Servings 4 servings (~20 meatballs)
Calories 368 kcal

Ingredients
  

  • 1 package extra firm tofu drained and crumbled, 14-ounce
  • 1 Pkg Tofu Noodles
  • 4 tablespoons MCT Oil
  • 2 cups thinly sliced mushrooms about 4 ounces
  • 3/4 cup finely diced onion
  • 1/2 cup Carbquick
  • 1 Can Red Gold Tomato Sauce
  • Pinch sea salt plus 1/2and more to taste
  • 3 cloves garlic roughly chopped
  • 1/4 teaspoon red pepper flakes
  • 1 Large Egg
  • 1/4 cup FC bread crumbs Dry out 3 FC bread slices and make into crumbs in food processor
  • 1 tablespoon finely chopped parsley leaves
  • freshly ground black pepper

Instructions
 

  • In a medium skillet over medium heat, warm 2 tablespoons of the oil. Add the onion and a pinch of salt. Cook until softened, about 3 to 5 minutes. Add the mushrooms, garlic, and red pepper flakes. Raise the heat to high and cook, stirring frequently, until the mushrooms have given off their juices and are lightly caramelized, about 4 to 5 minutes.
  • Transfer the vegetables to the work bowl of a food processor. Add the tofu, egg and 1/2 teaspoon of salt and pulse to combine.
  • Add the FC bread crumbs and parsley and pulse to combine again. Scrape the mixture into a bowl and season with plenty of freshly ground black pepper.
  • Spread the Carbquick on a plate. Moisten your hands with water and form the tofu mixture into 1 1/2-inch balls. Lightly coat the balls in flour and put them onto a baking sheet or large plate.
  • In a large skillet over medium heat, warm the remaining 2 tablespoons oil. Add the balls and cook them until browned all over, about 3 to 4 minutes on each side. Add the tomato sauce to the pan and simmer until the balls are firm and cooked through, about 15 minutes. Serve with tofu Noodles

Nutrition

Calories: 368kcalCarbohydrates: 31gProtein: 17gFat: 23gSaturated Fat: 15gPolyunsaturated Fat: 5gMonounsaturated Fat: 1gCholesterol: 46mgSodium: 1235mgPotassium: 230mgFiber: 12gSugar: 7g
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Oatmeal Breakfast

Oatmeal Breakfast

0 from 0 votes
Prep Time 2 mins
Cook Time 2 mins
Total Time 4 mins
Course Breakfast, Vegetarian
Cuisine American, Vegetarian
Servings 1 serving
Calories 260 kcal

Ingredients
  

  • 1 Packet Quaker Fiber and Protein Any flavor works!
  • 3/4 Cup Kroger Carbmaster Milk
  • 1 Cup Kroger Carbmaster Milk (Unsweetened or Vanilla) This is to drink with your oatmeal
  • 5 Small Blueberries

Nutrition

Calories: 260kcalCarbohydrates: 33gProtein: 27gFat: 3gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gCholesterol: 9mgSodium: 409mgPotassium: 145mgFiber: 6gSugar: 7g
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Fried Tofu

Fried Tofu and Veggie

0 from 0 votes
Prep Time 2 mins
Cook Time 5 mins
Total Time 7 mins
Course Vegan, Vegetarian
Cuisine American, Vegetarian
Servings 3 servings
Calories 262 kcal

Ingredients
  

  • 1 Block (13.5 oz) Tofu firm or extra-firm
  • 3 TBSP Nutritional Yeast
  • 2 TBSP Carbquick Baking Mix
  • 2 tsp Garlic Powder
  • 1/2 tsp salt
  • 1/2 tsp Pepper
  • 2 TBSP MCT Oil

Instructions
 

Pressing the Tofu

  • Place the Tofu on a Layer of Paper Towels. Fold a length of paper towels or a dishcloth in half or quarters to increase the absorbency. Place the folded towels on the cutting board, then place the block of tofu on the paper towels. ​ Note: If the paper towels become too wet after absorbing the initial moisture, you may want to place the tofu on a second, fresh layer of paper towels.
  • Place another layer of folded paper towels or a clean kitchen cloth top of the block of tofu. Place the bowl or another cutting board on top of the top layer of paper towels. Place the weight into the bowl or onto the cutting board. Your weight should be heavy enough to press down evenly across the top of the tofu, but not so heavy so as to cause the tofu block to crumble. A large can of food is a perfect weight. Other objects that might work include an iron frying pan, a heavy book, or a small exercise dumbbell weight.
  • Let the tofu sit for at least 30 minutes. The weight will gradually and effectively squeeze the moisture out of the block of tofu, where it will be absorbed by the paper towels. If the paper towels become fully saturated, you may need to replace them with fresh paper towels and continue pressing until the paper towels stop absorbing moisture. You can now proceed to cut the tofu block into strips or cubes for use in your recipes.

Cooking the Tofu

  • Slice the drained and pressed tofu into 1/2-inch cubes.
  • In a small bowl, combine the tofu with the remaining ingredients, except the oil, and toss gently to coat the tofu well. Or, place all ingredients in a zip-lock bag or covered container and shake well.
  • In a large skillet, heat the oil over medium heat and add the tofu. Cook for 4 to 6 minutes, turning occasionally, until golden brown and lightly crispy.

Nutrition

Calories: 262kcalCarbohydrates: 14gProtein: 18gFat: 17gSaturated Fat: 10gPolyunsaturated Fat: 5gMonounsaturated Fat: 0.01gSodium: 458mgPotassium: 44mgFiber: 6gSugar: 2g
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Bean Burrito

Bean Burrito

0 from 0 votes
Prep Time 2 mins
Cook Time 5 mins
Total Time 7 mins
Course Main Dish, Vegetarian
Cuisine American, Vegetarian
Servings 1 servings
Calories 387 kcal

Ingredients
  

  • 3/4 Cup Refried Beans
  • 1 Torilla Ole Extreme Well
  • 1/4 Cup Fat Free Shredeed Cheese
  • 2 TBSP Salsa
  • 1/2 Cup Shredded Lettuce
  • 1 TBSP Fat Free Sour Cream

Instructions
 

  • Heat refried beans. Place shredded cheese on tortilla. Place heated beans on cheese in tortilla. Top with lettuce, sour cream and salsa.

Nutrition

Calories: 387kcalCarbohydrates: 60gProtein: 27gFat: 11gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 4gCholesterol: 15mgSodium: 1370mgPotassium: 697mgFiber: 24gSugar: 6g
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Turkey Sausage Omelet (Vegetarian)

Turkey Sausage Omelet

0 from 0 votes
Prep Time 5 mins
Cook Time 5 mins
Total Time 10 mins
Course Breakfast, Vegetarian
Cuisine American, Vegetarian
Servings 1 serving
Calories 218 kcal

Ingredients
  

  • .5 Cups Egg beaters
  • 1 Patty Light Life Gimme Lean Turkey Sausage
  • 1 Muffin Thomas Light English Muffin
  • 1 TBSP Burmmel Brown Butter
  • 1 Slice Ultra Thin Cheddar Cheese
  • 0 Calorie Cooking spray

Instructions
 

  • If uncooked, cook sausage in microwave according to directions
  • Chop up cooked turkey sausage and combine with egg beaters and cook in 0 calorie cooking spray
  • Top with cheese
  • Toast muffin and top with butter

Nutrition

Calories: 218kcalCarbohydrates: 9gProtein: 19gFat: 10gSaturated Fat: 4gPolyunsaturated Fat: 3gMonounsaturated Fat: 1gCholesterol: 10mgSodium: 712mgPotassium: 615mgFiber: 3gSugar: 1g
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Vanilla Firepower Shake

Vanilla Firepower Shake

0 from 0 votes
Prep Time 5 mins
Total Time 5 mins
Course Breakfast, Vegetarian
Cuisine American
Servings 1 servings
Calories 294 kcal

Ingredients
  

  • 2 Scoops Chocolite French Vanilla Protein Powder
  • 8 Ounces Kroger Carbmaster Vanilla Milk
  • 2 tsp MCT
  • 1/2 Cup ice

Instructions
 

  • Combine milk, protein powered and MCT oil and shake until blended. Add ice and blend until creamy smooth.

Nutrition

Calories: 294kcalCarbohydrates: 11gProtein: 35gFat: 12gSaturated Fat: 9gCholesterol: 5mgSodium: 99mgFiber: 5gSugar: 3g
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Salami Sandwich & Chips

Salami Sandwich

0 from 0 votes
Prep Time 3 mins
Total Time 3 mins
Course Main Dish, Vegetarian
Cuisine American
Servings 1 serving

Ingredients
  

  • 6 Slices Worthington Foods Salami Slices This is 4 ounces
  • 1 TBSP fat free mayonnaise
  • 1 TBSP Mustard
  • 1 Leaf Lettuce
  • 1 Slice Tomato
  • 13 Chips Pop Chips
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Salami Sandwich

Salami Sandwich

0 from 0 votes
Prep Time 3 mins
Total Time 3 mins
Course Main Dish, Vegetarian
Cuisine American
Servings 1 serving
Calories 238 kcal

Ingredients
  

  • 6 Slices Worthington Foods Salami Slices This is 4 ounces
  • 1 TBSP fat free mayonnaise
  • 1 TBSP Mustard
  • 1 Leaf Lettuce
  • 1 Slice Tomato

Nutrition

Calories: 238kcalCarbohydrates: 18gProtein: 34gFat: 3gSaturated Fat: 0.1gPolyunsaturated Fat: 0.2gMonounsaturated Fat: 0.1gSodium: 1215mgPotassium: 355mgFiber: 4gSugar: 7g
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Swiss Steak and Turkey Meal

Swiss Steak and Turkey Meal

0 from 0 votes
Course Main Dish, Vegan, Vegetarian
Cuisine American
Calories 301 kcal

Ingredients
  

  • 2 Pieces Loma Linda Swiss Steak with Gravy
  • 2 Slices Light Life Plant based turkey
  • 1 Slice Ultra Thin Cheddar Cheese
  • 1 Small Side salad
  • 5 Small cherry tomatoes
  • 5 Small olives
  • 1 TBSP Bolthouse cucumber ranch dressing
  • 1 Cup Broccoli

Instructions
 

  • Heat Swiss steak and and turkey slices and enjoy with side salad.

Nutrition

Calories: 301kcalCarbohydrates: 22gProtein: 21gFat: 14gSaturated Fat: 3gPolyunsaturated Fat: 7gMonounsaturated Fat: 4gCholesterol: 9mgSodium: 950mgPotassium: 627mgFiber: 8gSugar: 4g
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