Cottage Cheese Alfredo with Carba-nada fettucine

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Cottage Cheese Alfredo with Carba-nada fettucine
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Nutrition Facts
Cottage Cheese Alfredo with Carba-nada fettucine
Amount Per Serving
Calories 352 Calories from Fat 117
% Daily Value*
Total Fat 13g 20%
Saturated Fat 6g 30%
Cholesterol 72mg 24%
Sodium 1077mg 45%
Total Carbohydrates 39g 13%
Dietary Fiber 3g 12%
Sugars 2g
Protein 24g 48%
Vitamin A 4%
Calcium 59%
Iron 6%
* Percent Daily Values are based on a 2000 calorie diet.
Course Main Dish
Cuisine Italian
Prep Time 10 Minutes
Cook Time 15 Minutes
Servings
Servings
Ingredients
Course Main Dish
Cuisine Italian
Prep Time 10 Minutes
Cook Time 15 Minutes
Servings
Servings
Ingredients
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Nutrition Facts
Cottage Cheese Alfredo with Carba-nada fettucine
Amount Per Serving
Calories 352 Calories from Fat 117
% Daily Value*
Total Fat 13g 20%
Saturated Fat 6g 30%
Cholesterol 72mg 24%
Sodium 1077mg 45%
Total Carbohydrates 39g 13%
Dietary Fiber 3g 12%
Sugars 2g
Protein 24g 48%
Vitamin A 4%
Calcium 59%
Iron 6%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Combine the milk, cottage cheese, cornstarch, salt, and pepper in a blender, then blend until very smooth.
  2. Pour into a medium saucepan or skillet and add a pinch of two of dried basil and oregano, or whatever seasonings you prefer.
  3. Cook over medium-low heat until heated through, smooth, and a bit thickened. Add more basil and oregano if you like.
  4. Toss with pasta and serve immediately. Garnish with fresh chopped parsley if desired.
Recipe Notes

Variations
Instead of basil and oregano, sprinkle in a bit of Cajun seasoning and serve with blackened chicken, tomatoes, and green onions for a Creole pasta.

Adapted from https://40aprons.com/cottage-cheese-alfredo/

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Garlic Italian Chicken Breast

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Garlic Italian Chicken Breast
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Nutrition Facts
Garlic Italian Chicken Breast
Amount Per Serving
Calories 207 Calories from Fat 63
% Daily Value*
Total Fat 7g 11%
Saturated Fat 4g 20%
Polyunsaturated Fat 0.1g
Monounsaturated Fat 2g
Cholesterol 99mg 33%
Sodium 855mg 36%
Potassium 70mg 2%
Total Carbohydrates 2g 1%
Dietary Fiber 1g 4%
Sugars 0.2g
Protein 35g 70%
Vitamin A 4%
Vitamin C 3%
Calcium 5%
Iron 12%
* Percent Daily Values are based on a 2000 calorie diet.
Course Main Dish
Cuisine Italian
Prep Time 5 Minutes
Cook Time 15 Minutes
Servings
servings
Ingredients
Course Main Dish
Cuisine Italian
Prep Time 5 Minutes
Cook Time 15 Minutes
Servings
servings
Ingredients
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Nutrition Facts
Garlic Italian Chicken Breast
Amount Per Serving
Calories 207 Calories from Fat 63
% Daily Value*
Total Fat 7g 11%
Saturated Fat 4g 20%
Polyunsaturated Fat 0.1g
Monounsaturated Fat 2g
Cholesterol 99mg 33%
Sodium 855mg 36%
Potassium 70mg 2%
Total Carbohydrates 2g 1%
Dietary Fiber 1g 4%
Sugars 0.2g
Protein 35g 70%
Vitamin A 4%
Vitamin C 3%
Calcium 5%
Iron 12%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. In a large cast iron skillet, heat 1 tablespoon MCT oil over medium heat. Season chicken breasts lightly with salt and pepper. Sprinkle a heaping ½ teaspoon of dried basil, 1//2 teaspoon of oregano and ¼ teaspoon garlic powder over one side of chicken breasts.
  2. Place in skillet seasoned side down and season other side with equal amounts of salt, pepper, basil, oregano and garlic powder. After chicken has cooked for ~5 minutes, add minced garlic, flip chicken over and cook an additional 5-8 minutes, depending on thickness of breasts, until chicken is cooked through and golden brown.
  3. Remove to a plate, Scrap up browned bits of garlic out of the pan, add to chicken along with any juices. Squeeze with fresh lemon juice (optional).
Recipe Notes

Butterfly chicken = make a lengthwise cut from the thickest part of the chicken to the within ½ inch of the opposite side

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Carbquik Vegetable Bellini

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Carbquik Vegetable Bellini
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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.
Course Side Dish
Cuisine Italian
Prep Time 15 minutes
Cook Time 5 minutes
Servings
people
Ingredients
Course Side Dish
Cuisine Italian
Prep Time 15 minutes
Cook Time 5 minutes
Servings
people
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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Chicken Fettuccini Alfredo

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Chicken Fettuccini Alfredo
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Nutrition Facts
Chicken Fettuccini Alfredo
Amount Per Serving
Calories 402 Calories from Fat 54
% Daily Value*
Total Fat 6g 9%
Saturated Fat 4g 20%
Trans Fat 0.03g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 96mg 32%
Sodium 836mg 35%
Potassium 579mg 17%
Total Carbohydrates 40g 13%
Dietary Fiber 9g 36%
Sugars 2g
Protein 53g 106%
Vitamin A 3%
Vitamin C 3%
Calcium 32%
Iron 20%
* Percent Daily Values are based on a 2000 calorie diet.
Course Main Dish
Cuisine Italian
Cook Time 25 minutes
Servings
servings
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Nutrition Facts
Chicken Fettuccini Alfredo
Amount Per Serving
Calories 402 Calories from Fat 54
% Daily Value*
Total Fat 6g 9%
Saturated Fat 4g 20%
Trans Fat 0.03g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 96mg 32%
Sodium 836mg 35%
Potassium 579mg 17%
Total Carbohydrates 40g 13%
Dietary Fiber 9g 36%
Sugars 2g
Protein 53g 106%
Vitamin A 3%
Vitamin C 3%
Calcium 32%
Iron 20%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Cook pasta al dente according to package directions, in lightly-salted water.
  2. Spray skillet with 0-Calorie Cooking Spray, add diced chicken. Cook 4-6 minutes, stirring occasionally, until no longer pink in the center. Once cooked, remove from heat but keep warm.
  3. Heat MCT Oil in a large saute or sauce pan. Add garlic and stir until well combined, then sprinkle in the flour. Saute for an additional minute to cook the flour, stirring occasionally. Slowly add chicken broth, whisking to combine until smooth. Whisk in milk, and bring the mixture to a simmer. Let cook for an additional minute until thickened, then stir in Parmesan cheese, salt and pepper until the cheese melted. Reduce heat to medium-low until pasta is cooked.
  4. Drain pasta, then immediately add pasta to the saute pan with Alfredo sauce. Toss to combine, slowly adding in the cooked chicken, stirring until the chicken and noodles have been coated evenly with the Alfredo sauce. Serve topped with chopped fresh parsley if desired.
  5. May choose to pair with your favorite FC Veggie, such as a cup of steamed broccoli or a light side salad with your favorite Achieve Approved Dressing. Enjoy with your favorite Freebie Beverage!
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‘Italian’ Chicken Noodle Soup

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'Italian' Chicken Noodle Soup
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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 20 minutes
Cook Time 25 Minutes
Servings
people
Prep Time 20 minutes
Cook Time 25 Minutes
Servings
people
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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.
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Zucchini Ravioli

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Zucchini Ravioli
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There is no Nutrition Label for this recipe yet.
Course Main Dish
Cuisine Italian
Servings
people
Ingredients
Course Main Dish
Cuisine Italian
Servings
people
Ingredients
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Instructions
  1. Preheat oven to 375° and grease a large baking dish with zero-calorie cooking spray.
  2. Brown the lean ground beef or ground turkey in a pan, drain any grease
  3. Make the Noodles: Slice two sides of the zucchini lengthwise to create two flat sides. Using a vegetable peeler, slice each zucchini into thin flat strips, peeling until you reach the center. These are your “noodles.”
  4. Make the Filling: In a medium bowl, combine cottage cheese, feta cheese, Parmesan cheese and ground beef until combined. Stir in Sage, Basil, and Oregano. Divide filling into 4 equal portions.
  5. Assemble the Ravioli: Lay two strips of zucchini noodles so that they overlap lengthwise. Lay two more noodles on top, perpendicular to the first strips. You should end up with a “T” shape. You should have enough Zucchini to make 4 "T"'s. Spoon the filling into the center of each of your Zucchini Noodles
  6. Bring the ends of the strips together to fold over the center, working one side at a time. Turn the ravioli over and place in the baking dish seam-side down.
  7. Top Ravioli with the pizza sauce. Bake until zucchini noodles are “al dente," about 25 to 30 minutes.
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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Pepperoni & Mushroom Pizza with Cauliflower Crust

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Pepperoni & Mushroom Pizza with Cauliflower Crust
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Course Main Dish
Cuisine American, Italian
Servings
person
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Instructions
Cauliflower Crust
  1. Preheat oven to 400°F. Microwave Green Giant® Riced Cauliflower according to package directions. Drain cooked cauliflower in a colander, pressing out as much moisture as possible with paper towels.
  2. Stir in 1/4 cup Eggbeaters, 1/4 cup Fat Free Mozzarella Cheese, and 2 tsp Parmesan Cheese
  3. Spray baking sheet with zero-calorie nonstick cooking spray. Press cauliflower mixture into an 11-inch circle.
  4. Bake 25 minutes or until edges are brown and crust is crisp.
Toppings
  1. Spread 1/4 cup Tomato Sauce evenly over the prepared crust
  2. Sprinkle on 1/2 cup Fat Free Mozzarella Cheese, Turkey Pepperoni Slices, and Mushroom slices
  3. Place back in the preheated oven and bake for 8 to 10 minutes. Enjoy with your favorite Freebie Beverage!
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Swedish Meatballs

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Swedish Meatballs
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Course Main Dish
Cuisine Italian
Prep Time 30 minutes
Cook Time 25 minutes
Servings
servings
Course Main Dish
Cuisine Italian
Prep Time 30 minutes
Cook Time 25 minutes
Servings
servings
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Instructions
  1. Make FC bread crumbs by drying out bread in oven and blending in food processor.
  2. In a large deep saute pan, heat oil on medium heat, add onions and garlic
  3. Saute until onions are translucent, about 4-5 minutes.
  4. Add celery and parsley and cook until soft, about 3-4 more minutes.
  5. In a large bowl combine beef, egg, onion mixture, breadcrumbs, salt, pepper and allspice. Mix well and form meatballs with your hands 1/8 cup each (fill 1/4 cup then divide the meat in half).
  6. Add beef stock to the pan and bring to a boil. Reduce heat to medium-low and slowly drop meatballs into the broth. Cover and cook about 20 minutes.
  7. Remove the meatballs with a slotted spoon and set aside in a serving dish.
  8. Strain the stock, add to blender with cream cheese and pulse until smooth.
  9. Return to pan and simmer a few minutes to thicken, then pour over meatballs.
  10. Garnish with parsley and serve over Al Dente Carb Nada Noodles (Optional)
Recipe Notes

Modifications
This makes 22 meatballs Serve with a FC.

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Spaghetti and Meat Sauce

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Spaghetti and Meat Sauce
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Course Main Dish
Cuisine Italian
Prep Time 20 minutes
Cook Time 20 minutes
Servings
servings
Course Main Dish
Cuisine Italian
Prep Time 20 minutes
Cook Time 20 minutes
Servings
servings
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Instructions
  1. Cook the Miracle Noodles as directed on package
  2. Cook meat, peppers and onion. Drain
  3. Heat sauce and add meat
Recipe Notes

Modifications
Serve with a fibrous carb

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Portobello Pizza

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Portobello Pizza
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Course Main Dish
Cuisine American, Italian
Prep Time 5 minutes
Cook Time 10 minutes
Servings
servings
Course Main Dish
Cuisine American, Italian
Prep Time 5 minutes
Cook Time 10 minutes
Servings
servings
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Instructions
  1. Preheat oven to 375 degrees.
  2. Clean mushrooms and remove stems.
  3. Place mushrooms top down on a non-stick baking sheet.
  4. Spread 2 Tablespoons ricotta across each mushroom.
  5. Add tomato and garlic, then top with mozzarella and basil.
  6. Bake for 10 minutes or until the cheese is slightly browned.
  7. Season with salt and pepper.
Recipe Notes

Modifications

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