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Super Easy Egg Foo Yung

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Super Easy Egg Foo Yung
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Prep Time 5 Minutes
Cook Time 20 Minutes
Passive Time
Servings Servings
Category Achieve Approved
Ingredients
Prep Time 5 Minutes
Cook Time 20 Minutes
Passive Time
Servings Servings
Category Achieve Approved
Ingredients
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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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Cashew Shrimp Fried Cauliflower Rice

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Cashew Shrimp Fried Cauliflower Rice
Nutrition Facts
Cashew Shrimp Fried Cauliflower Rice
Amount Per Serving
Calories 422 Calories from Fat 180
% Daily Value*
Total Fat 20g 31%
Saturated Fat 6g 30%
Polyunsaturated Fat 2g
Monounsaturated Fat 5g
Cholesterol 296mg 99%
Sodium 1569mg 65%
Potassium 561mg 16%
Total Carbohydrates 27g 9%
Dietary Fiber 9g 36%
Sugars 11g
Protein 35g 70%
Vitamin A 21%
Vitamin C 128%
Calcium 13%
Iron 29%
* Percent Daily Values are based on a 2000 calorie diet.
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Passive Time
Servings people
Category AA
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Nutrition Facts
Cashew Shrimp Fried Cauliflower Rice
Amount Per Serving
Calories 422 Calories from Fat 180
% Daily Value*
Total Fat 20g 31%
Saturated Fat 6g 30%
Polyunsaturated Fat 2g
Monounsaturated Fat 5g
Cholesterol 296mg 99%
Sodium 1569mg 65%
Potassium 561mg 16%
Total Carbohydrates 27g 9%
Dietary Fiber 9g 36%
Sugars 11g
Protein 35g 70%
Vitamin A 21%
Vitamin C 128%
Calcium 13%
Iron 29%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Whisk together the sauce ingredients and set aside.
  2. Cook 4 cups of the Caulilfower Rice according to package instructions; set aside.
  3. Heat the sesame oil in a wok (or saute pan) over medium heat. Add the mushrooms, onion and garlic. Stir and cook for a few minutes, then cover for a few minutes, then stir and cook until the mushrooms are tender and the onion is soft and translucent. Stir in the carrots and peas and saute for a few minutes longer.
  4. Add the Cauliflower Rice, and stir until combined. Continue to cook until the Cauliflower Rice is cooked to taste.
  5. Push the veggies aside and add the eggs to the empty side of the wok or saute pan. Scramble the eggs, then stir to incorporate them into the veggie mixture.
  6. Stir in the shrimp. Pour the sauce over top and stir to mix. Cook for a minute or two longer until the cauliflower "rice" is nice and tender and the shrimp is warm.
  7. Remove from heat and sprinkle with cashews and green onion, if desired.
Recipe Notes

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Chicken and Cabbage Sauté with Cauliflower Rice

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Chicken and Cabbage Saute with Cauliflower Rice
Nutrition Facts
Chicken and Cabbage Saute with Cauliflower Rice
Amount Per Serving
Calories 225 Calories from Fat 99
% Daily Value*
Total Fat 11g 17%
Saturated Fat 7g 35%
Trans Fat 0.01g
Polyunsaturated Fat 0.2g
Monounsaturated Fat 0.2g
Cholesterol 32mg 11%
Sodium 206mg 9%
Potassium 232mg 7%
Total Carbohydrates 13g 4%
Dietary Fiber 2g 8%
Sugars 2g
Protein 18g 36%
Vitamin A 3%
Vitamin C 37%
Calcium 2%
Iron 11%
* Percent Daily Values are based on a 2000 calorie diet.
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Passive Time
Servings servings
Category LP+FC+MCT
Ingredients
Passive Time
Servings servings
Category LP+FC+MCT
Ingredients
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Nutrition Facts
Chicken and Cabbage Saute with Cauliflower Rice
Amount Per Serving
Calories 225 Calories from Fat 99
% Daily Value*
Total Fat 11g 17%
Saturated Fat 7g 35%
Trans Fat 0.01g
Polyunsaturated Fat 0.2g
Monounsaturated Fat 0.2g
Cholesterol 32mg 11%
Sodium 206mg 9%
Potassium 232mg 7%
Total Carbohydrates 13g 4%
Dietary Fiber 2g 8%
Sugars 2g
Protein 18g 36%
Vitamin A 3%
Vitamin C 37%
Calcium 2%
Iron 11%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Heat MCT Oil in large pan on medium heat until hot. Add chicken and cook through until no longer pink, then shred with spatula or fork. Add (to taste) seasoned salt, crushed red pepper, and hemp seed.
  2. Add cabbage and saute until cabbage is soft, about 5 minutes.
  3. Add riced cauliflower and mushrooms. Stir and cook until everything is heated through and cabbage is tender to taste.
Recipe Notes

As a reminder, this recipe is high on sodium, but if you drink your water you should not have a problem.

BUT, if your doctor told you to watch your sodium then this recipe will use up most of your "sodium allowance" for the day (recommended at 2,300 mg).

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Sweet Ginger Chicken Stir Fry with Egg Fried Cauliflower Rice

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Sweet Ginger Chicken Stir Fry with Cauliflower Egg Fried Rice
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Passive Time
Servings people
Category FP+FC
Ingredients
Passive Time
Servings people
Category FP+FC
Ingredients
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Instructions
  1. Heat 1 Tbs MCT Oil in a wok or large frying pan. Add the chopped chicken and fry until lightly browned all over. Add the mushrooms and cook for a further minute.
  2. Add 3 Tbs soy sauce, 4 Tbs Splenda or other no-calorie sweetner, garlic, ginger, marsala cooking wine, and apple cider vinegar. Bring to a gentle boil and allow to bubble for 3-4 minutes until it becomes slightly thickened.
  3. Meanwhile, place another large frying pan on a high heat for the cauliflower rice. Add 1 Tbs MCT Oil, then add in the eggs and fry, moving them around the pan until lightly scrambled. Add in the prepared cauliflower rice and stir. Add in the 1 Tbs soy sauce and the pepper, and keep moving the cauliflower rice around the pan until it is hot throughout (Around 5 minutes). Turn off the heat.
  4. By now, the sauce with the chicken should have thickened and caramelized slightly. Add in the 2 Cups Snow Pea Pods, sliced yellow pepper and sliced red pepper. Stir and cook for a further 2 minutes, then add in the 11/2 cups kale and cook for another minute until it is just wilted. If the vegetables release too much liquid to the stir fry, you can stir in a little of the cornflour mixture right at the end.
  5. Serve the chicken with the cauliflower fried rice. Enjoy with your favorite Freebie Beverage!
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Shrimp Egg Foo Young

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Shrimp Egg Foo Young
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Prep Time 20 minutes
Cook Time 10 minutes
Passive Time
Servings servings
Category
Ingredients
Prep Time 20 minutes
Cook Time 10 minutes
Passive Time
Servings servings
Category
Ingredients
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Instructions
  1. Place 2 tablespoons MCT oil in a large pan and cook onions and cabbage over- medium high heat just until tender.
  2. Remove from heat, drain excess liquid, and reserve.
  3. Whisk the eggs in a bowl and mix in soy sauce, spices, drained cabbage mixture, and bamboo shoots.
  4. Using a non-stick pan over medium-high heat, add 2 MCT oil and heat.
  5. Ladle about 4 ounces of the cabbage mixture into the hot pan, as you would for pancakes, and sprinkle the small shrimp evenly on top of each.
  6. Cook for about 3 minutes, or until edges start to brown and when jiggled, it slides in the pan.
  7. Flip and cook another 2 to 3 minutes until cooked through.
  8. Garnish with scallions.
Recipe Notes

Modifications
NOTE: Cook's Note: If Egg Foo Young becomes brown too quickly, finish it by baking in a preheated 350 degrees F oven for a few minutes. Recipe Courtesy of George Stella on Food Network.com

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Shiitake and Chicken Sweet and Sour Stew

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Shiitake and Chicken Sweet and Sour Stew
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Prep Time 20 minutes
Cook Time 20 minutes
Passive Time
Servings servings
Category LP FC
Ingredients
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Instructions
  1. Heat Zero calorie spray in a large saucepan over medium-high heat.
  2. Add chicken, garlic and pepper flakes and stir-fry two minutes.
  3. Add soy sauce and mushrooms and continue to stir-fry two minutes.
  4. Add 1-1/2 cups of the broth and vinegar and bring to a boil.
  5. Reduce heat, simmer uncovered five minutes or until chicken is no longer pink in center
  6. Combine remaining 1/4 cup broth, mixing well.
  7. Stir into stew and simmer two minutes.
  8. Stir in Bok Choy and heat through.
Recipe Notes

Modifications
If you don't like a lot of hot spice, reduce the amount of red pepper flakes.

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Asian Chicken and Noodles

Asian Chicken and Noodles
Nutrition Facts
Asian Chicken and Noodles
Amount Per Serving
Calories 342 Calories from Fat 72
% Daily Value*
Total Fat 8g 12%
Saturated Fat 5g 25%
Polyunsaturated Fat 0.3g
Monounsaturated Fat 2g
Cholesterol 72mg 24%
Sodium 1520mg 63%
Potassium 389mg 11%
Total Carbohydrates 59g 20%
Dietary Fiber 25g 100%
Sugars 6g
Protein 35g 70%
Vitamin A 34%
Vitamin C 70%
Calcium 7%
Iron 18%
* Percent Daily Values are based on a 2000 calorie diet.
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Prep Time 5 minutes
Cook Time 20 minutes
Passive Time
Servings servings
Category LP NC FC
Ingredients
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Nutrition Facts
Asian Chicken and Noodles
Amount Per Serving
Calories 342 Calories from Fat 72
% Daily Value*
Total Fat 8g 12%
Saturated Fat 5g 25%
Polyunsaturated Fat 0.3g
Monounsaturated Fat 2g
Cholesterol 72mg 24%
Sodium 1520mg 63%
Potassium 389mg 11%
Total Carbohydrates 59g 20%
Dietary Fiber 25g 100%
Sugars 6g
Protein 35g 70%
Vitamin A 34%
Vitamin C 70%
Calcium 7%
Iron 18%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. In a small bowl, combine chicken broth, liquid aminos, minced garlic, hot chili paste, and ginger, and set aside.
  2. Bring a large pot of water to a boil and cook pasta according to package instructions. Drain noodles and set aside.
  3. In a large skillet, heat vegetable oil over medium-high heat. Add peppers, onions, and curry powder, and saute until softened, about 3-5 minutes, then add mushrooms and peas, and cook an additional 2-3 minutes.
  4. Add cooked noodles and cooked chicken to the pan and toss to combine. Pour in about 2-3 tablespoons of the sauce, and fry for an additional 2-3 minutes, tossing continuously so that noodles do not stick together.
  5. Remove pan from heat and slowly stir in remaining sauce, tossing noodles to coat.
  6. Garnish with green onions, serve warm.
Recipe Notes

Modifications
May be served with a small side salad

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Asian Turkey Burgers

Asian Turkey Burgers
Nutrition Facts
Asian Turkey Burgers
Amount Per Serving
Calories 286 Calories from Fat 27
% Daily Value*
Total Fat 3g 5%
Saturated Fat 1g 5%
Polyunsaturated Fat 0.03g
Monounsaturated Fat 0.1g
Cholesterol 111mg 37%
Sodium 708mg 30%
Potassium 123mg 4%
Total Carbohydrates 9g 3%
Dietary Fiber 1g 4%
Sugars 5g
Protein 53g 106%
Vitamin A 38%
Vitamin C 49%
Calcium 3%
Iron 22%
* Percent Daily Values are based on a 2000 calorie diet.
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Prep Time 10 minutes
Cook Time 10 minutes
Passive Time
Servings servings
Category FP+FC
Ingredients
Prep Time 10 minutes
Cook Time 10 minutes
Passive Time
Servings servings
Category FP+FC
Ingredients
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Nutrition Facts
Asian Turkey Burgers
Amount Per Serving
Calories 286 Calories from Fat 27
% Daily Value*
Total Fat 3g 5%
Saturated Fat 1g 5%
Polyunsaturated Fat 0.03g
Monounsaturated Fat 0.1g
Cholesterol 111mg 37%
Sodium 708mg 30%
Potassium 123mg 4%
Total Carbohydrates 9g 3%
Dietary Fiber 1g 4%
Sugars 5g
Protein 53g 106%
Vitamin A 38%
Vitamin C 49%
Calcium 3%
Iron 22%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Combine all ingredients in a bowl. Shape into patties.
  2. Place on nonstick skillet coated with 0 calorie cooking spray at medium heat
  3. Cook till done.
Recipe Notes

Modifications
Serve with a Fibrous Carbohydrate. May also add a Natural Carb. Watch your portions 4-6 oz women or 6-8 oz men