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Super Easy Egg Foo Yung

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Cuisine Asian
Category Achieve Approved
Prep Time 5 Minutes
Cook Time 20 Minutes
Servings
Servings
Ingredients
Instructions
  1. In a large bowl, beat 8 eggs. Add all vegetables and the soy sauce and stir to combine.
  2. Heat 1 teaspoon sesame oil in a skillet on medium heat and add about half a cup of the egg mixture to the pan (exact amount will vary). Cook each side until golden brown, flipping once or twice.
  3. Repeat with remaining sesame oil and egg mixture until batch is complete.
Cuisine Asian
Category Achieve Approved
Prep Time 5 Minutes
Cook Time 20 Minutes
Servings
Servings
Ingredients
Instructions
  1. In a large bowl, beat 8 eggs. Add all vegetables and the soy sauce and stir to combine.
  2. Heat 1 teaspoon sesame oil in a skillet on medium heat and add about half a cup of the egg mixture to the pan (exact amount will vary). Cook each side until golden brown, flipping once or twice.
  3. Repeat with remaining sesame oil and egg mixture until batch is complete.
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Cream of Asparagus Soup

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Category LP + FC
Prep Time 5 minutes
Cook Time 30 Minutes
Servings
Ingredients
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.
Category LP + FC
Prep Time 5 minutes
Cook Time 30 Minutes
Servings
Ingredients
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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Black Bean Burgers

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Nutrition Facts
Black Bean Burgers
Amount Per Serving
Calories 345 Calories from Fat 63
% Daily Value*
Total Fat 7g 11%
Saturated Fat 2g 10%
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 63mg 21%
Sodium 764mg 32%
Potassium 591mg 17%
Total Carbohydrates 59g 20%
Dietary Fiber 19g 76%
Sugars 5g
Protein 20g 40%
Vitamin A 40%
Vitamin C 85%
Calcium 32%
Iron 41%
* Percent Daily Values are based on a 2000 calorie diet.
Category AA
Servings
burgers
Instructions
  1. If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil. If baking, preheat oven to 375 degrees F (190 degrees C), and lightly oil a baking sheet using MCT oil or a zero-calorie cooking spray.
  2. In a medium bowl, mash black beans with a fork until thick and pasty.
  3. In a food processor, finely chop bell pepper, onion, and garlic. Then stir into mashed beans.
  4. In a small bowl, stir together egg, chili powder, cumin, and chili sauce.
  5. Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. Divide mixture into four patties.
  6. If grilling, place patties on foil, and grill about 8 minutes on each side. If baking, place patties on baking sheet, and bake about 10 minutes on each side. If desired, melt a slice of cheese on top of each patty.
  7. Place patties on buns and top with your favorite approved condiments. Serve with your favorite FC veggies, such as broccoli or cauliflower. Enjoy with a glass of Kroger Carbmaster Milk or your favorite Freebie beverage.
Category AA
Servings
burgers
Instructions
  1. If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil. If baking, preheat oven to 375 degrees F (190 degrees C), and lightly oil a baking sheet using MCT oil or a zero-calorie cooking spray.
  2. In a medium bowl, mash black beans with a fork until thick and pasty.
  3. In a food processor, finely chop bell pepper, onion, and garlic. Then stir into mashed beans.
  4. In a small bowl, stir together egg, chili powder, cumin, and chili sauce.
  5. Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. Divide mixture into four patties.
  6. If grilling, place patties on foil, and grill about 8 minutes on each side. If baking, place patties on baking sheet, and bake about 10 minutes on each side. If desired, melt a slice of cheese on top of each patty.
  7. Place patties on buns and top with your favorite approved condiments. Serve with your favorite FC veggies, such as broccoli or cauliflower. Enjoy with a glass of Kroger Carbmaster Milk or your favorite Freebie beverage.
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Nutrition Facts
Black Bean Burgers
Amount Per Serving
Calories 345 Calories from Fat 63
% Daily Value*
Total Fat 7g 11%
Saturated Fat 2g 10%
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 63mg 21%
Sodium 764mg 32%
Potassium 591mg 17%
Total Carbohydrates 59g 20%
Dietary Fiber 19g 76%
Sugars 5g
Protein 20g 40%
Vitamin A 40%
Vitamin C 85%
Calcium 32%
Iron 41%
* Percent Daily Values are based on a 2000 calorie diet.
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Spiced Edamame

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Course Snack, Vegetarian
Cuisine Vegetarian
Category
Prep Time 10 minutes
Cook Time 5 minutes
Servings
servings
Ingredients
Instructions
  1. Bring large pot of salted water to a boil.
  2. Add edamame and cook 5 minutes
  3. Drain well and transfer to a medium bowl.
  4. In a small bowl, combine sea salt, paprika, and cayenne.
  5. Toss mixture with edamame
Course Snack, Vegetarian
Cuisine Vegetarian
Category
Prep Time 10 minutes
Cook Time 5 minutes
Servings
servings
Ingredients
Instructions
  1. Bring large pot of salted water to a boil.
  2. Add edamame and cook 5 minutes
  3. Drain well and transfer to a medium bowl.
  4. In a small bowl, combine sea salt, paprika, and cayenne.
  5. Toss mixture with edamame
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Recipe Notes

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Snack = 1/4 cup Meal = 1 Cup:

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Spaghetti Squash Egg Cups

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Cuisine Vegetarian
Category FP FC
Prep Time 20 minutes
Cook Time 27 minutes
Servings
servings
Ingredients
Instructions
  1. Preheat the oven to 425F. Spray an 8 well muffin tin with cooking spray.
  2. Wash the spaghetti squash, and use a knife to poke 8 to 10 holes into it. Place squash into a microwaveable dish. Microwave for 7 minutes; turn over and microwave for an additional 7 minutes. Allow squash to cool for 5 minutes. Cut off the ends of the squash and cut in half. Remove seeds, and use a fork to scrape pulp into a mesh strainer. Press down on squash pulp to drain liquid.
  3. Heat cooking oil in a medium skillet on medium-low heat. Reserve a handful of green onions for garnish. Add remaining onions to the pan, and saute for about 5 minutes, or until soft.
  4. Put squash, green onions, egg white, salt, pepper, Carbquick and cheese into mixing bowl. Combine until well mixed. Evenly divide mixture into 8 muffin tin wells (if squash was large, you may have some extra). Press down on the bottom and sides of each well to create a nest. Bake for 15 minutes, until the edges become golden and crispy.
  5. Reduce the heat to 375F. Remove muffin tin from oven, and carefully crack 1 egg into each well. Bake an additional 10 to 12 minutes, or longer depending on how you like your eggs. Garnish with green onions, and serve.
Cuisine Vegetarian
Category FP FC
Prep Time 20 minutes
Cook Time 27 minutes
Servings
servings
Ingredients
Instructions
  1. Preheat the oven to 425F. Spray an 8 well muffin tin with cooking spray.
  2. Wash the spaghetti squash, and use a knife to poke 8 to 10 holes into it. Place squash into a microwaveable dish. Microwave for 7 minutes; turn over and microwave for an additional 7 minutes. Allow squash to cool for 5 minutes. Cut off the ends of the squash and cut in half. Remove seeds, and use a fork to scrape pulp into a mesh strainer. Press down on squash pulp to drain liquid.
  3. Heat cooking oil in a medium skillet on medium-low heat. Reserve a handful of green onions for garnish. Add remaining onions to the pan, and saute for about 5 minutes, or until soft.
  4. Put squash, green onions, egg white, salt, pepper, Carbquick and cheese into mixing bowl. Combine until well mixed. Evenly divide mixture into 8 muffin tin wells (if squash was large, you may have some extra). Press down on the bottom and sides of each well to create a nest. Bake for 15 minutes, until the edges become golden and crispy.
  5. Reduce the heat to 375F. Remove muffin tin from oven, and carefully crack 1 egg into each well. Bake an additional 10 to 12 minutes, or longer depending on how you like your eggs. Garnish with green onions, and serve.
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You may serve with a piece of Achieve Approved FC Bread:

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Roasted Vegetables

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Cuisine Vegetarian
Category
Prep Time 15 minutes
Cook Time 40 minutes
Servings
servings
Instructions
  1. Preheat oven to 400 F.
  2. Spray cooking spray on baking sheet. Add spices to vegetables. Toss together and spread on a baking sheet. Drizzle MCT oil over vegetables.
  3. Check after 20 minutes to see if they need to be turned. Cook an additional 15-20 minutes.
  4. Note: Tomatoes and blanched asparagus can be added the last 10 minutes of cooking time. Roma tomatoes work best. If using fresh tomatoes, remove the seeds and juice.
Cuisine Vegetarian
Category
Prep Time 15 minutes
Cook Time 40 minutes
Servings
servings
Instructions
  1. Preheat oven to 400 F.
  2. Spray cooking spray on baking sheet. Add spices to vegetables. Toss together and spread on a baking sheet. Drizzle MCT oil over vegetables.
  3. Check after 20 minutes to see if they need to be turned. Cook an additional 15-20 minutes.
  4. Note: Tomatoes and blanched asparagus can be added the last 10 minutes of cooking time. Roma tomatoes work best. If using fresh tomatoes, remove the seeds and juice.
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Recipe Notes

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Can be a freebie or a FC with a meal. :

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Tomato-Topped Frittata

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Course Vegetarian
Cuisine Vegetarian
Category
Prep Time 25 minutes
Cook Time 25 minutes
Servings
servings
Instructions
  1. Spray 12-inch nonstick skillet with 0 calorie cooking spray.
  2. Place vegetables and garlic in skillet.
  3. Cook over medium heat for about 2 minutes
  4. In medium bowl, combine eggs, basil, salt and hot pepper sauce. Beat well.
  5. Pour egg mixture over vegetables in skillet.
  6. Cover and cook 15 to 20 minutes until eggs are set and vegetables are crisp-tender, lifting edges occasionally to allow uncooked egg mixture to flow to bottom of pan
  7. Arrange tomato slices around outer edge of skillet. Sprinkle with cheese. Cover; cook an additional 2 minutes or until cheese is melted.
  8. Cut into wedges to serve
Course Vegetarian
Cuisine Vegetarian
Category
Prep Time 25 minutes
Cook Time 25 minutes
Servings
servings
Instructions
  1. Spray 12-inch nonstick skillet with 0 calorie cooking spray.
  2. Place vegetables and garlic in skillet.
  3. Cook over medium heat for about 2 minutes
  4. In medium bowl, combine eggs, basil, salt and hot pepper sauce. Beat well.
  5. Pour egg mixture over vegetables in skillet.
  6. Cover and cook 15 to 20 minutes until eggs are set and vegetables are crisp-tender, lifting edges occasionally to allow uncooked egg mixture to flow to bottom of pan
  7. Arrange tomato slices around outer edge of skillet. Sprinkle with cheese. Cover; cook an additional 2 minutes or until cheese is melted.
  8. Cut into wedges to serve
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Portion size=2 servings max. :

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Roasted Tempeh and Asparagus Salad

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Course Vegetarian
Cuisine Vegetarian
Category FP FC
Prep Time 40 minutes
Cook Time 40 minutes
Servings
servings
Instructions
  1. Preheat oven to 450F.
  2. Meanwhile, toss together mixed greens and dressing in large bowl; divide evenly between 4 plates. Top evenly with edamame, tomatoes and onion. Top each with roasted tempeh and asparagus.
Course Vegetarian
Cuisine Vegetarian
Category FP FC
Prep Time 40 minutes
Cook Time 40 minutes
Servings
servings
Instructions
  1. Preheat oven to 450F.
  2. Meanwhile, toss together mixed greens and dressing in large bowl; divide evenly between 4 plates. Top evenly with edamame, tomatoes and onion. Top each with roasted tempeh and asparagus.
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Vegetarian White Chicken Chili

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Course Vegetarian
Category AA
Prep Time 10 minutes
Cook Time 30 minutes
Servings
servings
Instructions
  1. Thaw the chicken strips and put into a food processor, pulse until it resembles small granules. Alternatively you can just chop up the strips into small chunks.
  2. Add MCT oil to a large saucepan and heat over medium heat. Add the ground chicken strips and fry for a couple of minutes. Open up the cans of salsa verde, beans, tomatoes and 1 cup of water to the chicken. Add the seasoning packet and the chopped green peppers.
  3. Cook until boiling and then reduce heat to simmer for another 20 minutes.
  4. Spoon into bowls and add a tablespoon of sour cream, 1 tablespoon of cheddar cheese and green onions. You can also top with chopped cilantro.
Course Vegetarian
Category AA
Prep Time 10 minutes
Cook Time 30 minutes
Servings
servings
Instructions
  1. Thaw the chicken strips and put into a food processor, pulse until it resembles small granules. Alternatively you can just chop up the strips into small chunks.
  2. Add MCT oil to a large saucepan and heat over medium heat. Add the ground chicken strips and fry for a couple of minutes. Open up the cans of salsa verde, beans, tomatoes and 1 cup of water to the chicken. Add the seasoning packet and the chopped green peppers.
  3. Cook until boiling and then reduce heat to simmer for another 20 minutes.
  4. Spoon into bowls and add a tablespoon of sour cream, 1 tablespoon of cheddar cheese and green onions. You can also top with chopped cilantro.
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You may enjoy this with a FC side:

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White Bean Stew

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Category CF+FC
Prep Time 20 minutes
Cook Time 10 minutes
Servings
servings
Ingredients
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.
Category CF+FC
Prep Time 20 minutes
Cook Time 10 minutes
Servings
servings
Ingredients
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.
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May serve with a FC.

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