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Zucchini Bake

Zuccini Bake
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Course Side Dish
Cuisine American, Vegetarian
Category FC
Prep Time 5 Minutes
Cook Time 5-10 Minutes
Servings
Serving
Ingredients
Instructions
  1. Preheat oven to 400 degress
  2. Cut up zucchini and put in a bowl. Rub MCT oil  over the zucchini. Making sure the zucchini was rubbed all over in the oil.
  3. Sprinkle Italian spices & Salt and pepper Lightly coat with Parmesan cheese. Placed zucchini on a cookie sheet and lightly add a little bit more of Parmesan cheese
  4. Bake in oven for 5-10 minutes. Serve with your favorite LP, FP or CF!
Course Side Dish
Cuisine American, Vegetarian
Category FC
Prep Time 5 Minutes
Cook Time 5-10 Minutes
Servings
Serving
Ingredients
Instructions
  1. Preheat oven to 400 degress
  2. Cut up zucchini and put in a bowl. Rub MCT oil  over the zucchini. Making sure the zucchini was rubbed all over in the oil.
  3. Sprinkle Italian spices & Salt and pepper Lightly coat with Parmesan cheese. Placed zucchini on a cookie sheet and lightly add a little bit more of Parmesan cheese
  4. Bake in oven for 5-10 minutes. Serve with your favorite LP, FP or CF!
Zuccini Bake
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Recipe Notes

Although Zuccini is a freebie, this is not a freebie due to the coating of cheese. Recipe submitted by Deborah Donaldson.

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Dark Chocolate Black Bean Brownie

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Course Snack
Cuisine Vegetarian
Category AA
Prep Time 1o Minutes
Cook Time 35 Minutes
Servings
Servings
Instructions
  1. Preheat oven to 350 degrees
  2. Place parchment paper in the bottom of an 8x8 inch baking sheet. Lightly spray the parchment paper with 0 calorie cooking spray. If you do not have parchment paper, spraying the bottom of the pan will work just fine
  3. In a food processor or blender, blend all the ingredients, except walnuts and chocolate chips until smooth
  4. Pour batter into baking pan. Top with nuts and chocolate chips
  5. Bake 30-35 minutes, Cool and cut into squares.
Course Snack
Cuisine Vegetarian
Category AA
Prep Time 1o Minutes
Cook Time 35 Minutes
Servings
Servings
Instructions
  1. Preheat oven to 350 degrees
  2. Place parchment paper in the bottom of an 8x8 inch baking sheet. Lightly spray the parchment paper with 0 calorie cooking spray. If you do not have parchment paper, spraying the bottom of the pan will work just fine
  3. In a food processor or blender, blend all the ingredients, except walnuts and chocolate chips until smooth
  4. Pour batter into baking pan. Top with nuts and chocolate chips
  5. Bake 30-35 minutes, Cool and cut into squares.
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Homemade Potato Cakes

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Course Side Dish
Cuisine American, Vegetarian
Category NC
Servings
person
Ingredients
Instructions
  1. Peel then boil a small/medium potato til soft.
  2. Mash with a fork, then add spray butter and just a tad of Kroger Carbmaster Milk until it is a smooth consistency.
  3. Form into “pancake” and fry in the 1 Tbs MCT oil until browned on both sides.
  4. Be sure to pair with a LP and a FC, and enjoy!
Course Side Dish
Cuisine American, Vegetarian
Category NC
Servings
person
Ingredients
Instructions
  1. Peel then boil a small/medium potato til soft.
  2. Mash with a fork, then add spray butter and just a tad of Kroger Carbmaster Milk until it is a smooth consistency.
  3. Form into “pancake” and fry in the 1 Tbs MCT oil until browned on both sides.
  4. Be sure to pair with a LP and a FC, and enjoy!
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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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White Bean Stew

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Cuisine Vegetarian
Category FC
Prep Time 15 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.
Cuisine Vegetarian
Category FC
Prep Time 15 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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Recipe Notes

Modifications
May serve with a FC.

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Pinto Beans and Okra

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Category
Prep Time 15 minutes
Cook Time 50 minutes
Servings
servings
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.
Category
Prep Time 15 minutes
Cook Time 50 minutes
Servings
servings
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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Meatless California Burger

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Course Main Dish
Cuisine Vegetarian
Category FP + FC
Prep Time 15 minutes
Cook Time 15 minutes
Servings
servings
Instructions
  1. Cook burger as directed on package.
  2. Fill bun with lettuce, burger and remaining ingredients.
Course Main Dish
Cuisine Vegetarian
Category FP + FC
Prep Time 15 minutes
Cook Time 15 minutes
Servings
servings
Instructions
  1. Cook burger as directed on package.
  2. Fill bun with lettuce, burger and remaining ingredients.
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Recipe Notes

Modifications
May serve with a FC:

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Stuffed Baked Poblanos – Bocca

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Course Side Dish
Cuisine Vegetarian
Category NC
Prep Time 10 minutes
Cook Time 20 minutes
Servings
servings
Instructions
  1. Cook and stir onions and garlic in hot oil in large skillet on medium heat 2 min. Stir in next 6 ingredients; cook 10 min., stirring occasionally.
  2. Discard bay leaf.
  3. Stir 3/4 cup cheese into tomato mixture; spoon into chiles.
  4. Place, filled-sides up, in single layer in shallow baking dish sprayed with cooking spray. Sprinkle with remaining cheese.
  5. Bake 15 min. or until chiles are heated through (160 F) and cheese is melted. Sprinkle with cilantro.
Course Side Dish
Cuisine Vegetarian
Category NC
Prep Time 10 minutes
Cook Time 20 minutes
Servings
servings
Instructions
  1. Cook and stir onions and garlic in hot oil in large skillet on medium heat 2 min. Stir in next 6 ingredients; cook 10 min., stirring occasionally.
  2. Discard bay leaf.
  3. Stir 3/4 cup cheese into tomato mixture; spoon into chiles.
  4. Place, filled-sides up, in single layer in shallow baking dish sprayed with cooking spray. Sprinkle with remaining cheese.
  5. Bake 15 min. or until chiles are heated through (160 F) and cheese is melted. Sprinkle with cilantro.
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Recipe Notes

Modifications
How to Roast, Peel and Seed Poblano Chiles Place chiles on rack of broiler pan. Broil until skins are charred or covered with black blisters, turning occasionally. Place hot chiles in sealable plastic bag; seal bag. Let stand 10 minutes.

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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

Modifications
Snack = 1/4 cup Meal = 1 Cup:

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MCT Roasted Red Pepper Cheese Spread

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Course Extra
Cuisine Vegetarian
Category E
Prep Time 5 minutes
Cook Time 0 minutes
Servings
servings
Instructions
  1. Place all ingredients in blender and blend until smooth.
Course Extra
Cuisine Vegetarian
Category E
Prep Time 5 minutes
Cook Time 0 minutes
Servings
servings
Instructions
  1. Place all ingredients in blender and blend until smooth.
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Recipe Notes

Modifications
May have 1/4 cup as an Extra:

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