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Skinny Chicken Parmesan

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Skinny Chicken Parmesan
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Course Main Dish
Cuisine American
Category LP FC
Prep Time 15 minutes
Cook Time 25 minutes
Total Servings
servings
Instructions
  1. Preheat the oven to 450F. Lightly spray a large baking sheet with 0 calorie cooking oil.
  2. Slice the chicken breasts in half horizontally to make 6 cutlets. Season both sides with salt.
  3. In a shallow bowl, combine the FC bread crumbs and Private Selection Parmesan. In a small bowl, combine the Brummel and Brown (or Ghee) butter and MCT oil. Brush the butter and oil on both sides of the chicken, dredge the chicken in the bread crumb mixture, and put the chicken on the prepared baking sheet. Lightly spray oil on top of the chicken.
  4. Bake until golden on the bottom, about 20 minutes. Turn the chicken over and bake until the center is cooked through and the bottom is golden, 5 to 6 minutes.
  5. Meanwhile, in a large, deep covered skillet, cook the Walden Farms Tomato and Basil sauce over medium heat until heated through, 2 to 3 minutes.
  6. Place the baked chicken in the skillet and top each piece with 1 to 2 tablespoons of the fat free mozzarella. Cover the pan and cook until the cheese melts, 3 to 4 minutes. Serve hot.
Course Main Dish
Cuisine American
Category LP FC
Prep Time 15 minutes
Cook Time 25 minutes
Total Servings
servings
Instructions
  1. Preheat the oven to 450F. Lightly spray a large baking sheet with 0 calorie cooking oil.
  2. Slice the chicken breasts in half horizontally to make 6 cutlets. Season both sides with salt.
  3. In a shallow bowl, combine the FC bread crumbs and Private Selection Parmesan. In a small bowl, combine the Brummel and Brown (or Ghee) butter and MCT oil. Brush the butter and oil on both sides of the chicken, dredge the chicken in the bread crumb mixture, and put the chicken on the prepared baking sheet. Lightly spray oil on top of the chicken.
  4. Bake until golden on the bottom, about 20 minutes. Turn the chicken over and bake until the center is cooked through and the bottom is golden, 5 to 6 minutes.
  5. Meanwhile, in a large, deep covered skillet, cook the Walden Farms Tomato and Basil sauce over medium heat until heated through, 2 to 3 minutes.
  6. Place the baked chicken in the skillet and top each piece with 1 to 2 tablespoons of the fat free mozzarella. Cover the pan and cook until the cheese melts, 3 to 4 minutes. Serve hot.
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Mediterranean Ratatouille Chicken

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Mediterranean Ratatouille Chicken
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Course Main Dish
Category LP + FC
Prep Time 15 minutes
Cook Time 15 minutes
Total Servings
servings
Instructions
  1. Spray 10-inch pan with cooking oil spray. Heat to medium hot and put chicken strips in frying pan. Add garlic.
  2. Turn chicken once when lightly browned, cooking about 5 minutes
  3. Cook noodles according to directions on package.
  4. Add all other ingredients, except Parmesan cheese.
  5. Cover and turn down heat.
  6. Let simmer for about 15 minutes until vegetables are tender.
  7. Sprinkle Parmesan on top and serve immediately with cooked Al Dente Carb Nada noodles.
Course Main Dish
Category LP + FC
Prep Time 15 minutes
Cook Time 15 minutes
Total Servings
servings
Instructions
  1. Spray 10-inch pan with cooking oil spray. Heat to medium hot and put chicken strips in frying pan. Add garlic.
  2. Turn chicken once when lightly browned, cooking about 5 minutes
  3. Cook noodles according to directions on package.
  4. Add all other ingredients, except Parmesan cheese.
  5. Cover and turn down heat.
  6. Let simmer for about 15 minutes until vegetables are tender.
  7. Sprinkle Parmesan on top and serve immediately with cooked Al Dente Carb Nada noodles.
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Sweet Butternut Squash Fries

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Sweet Butternut Squash Fries
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Course Freebie, Side Dish
Cuisine Vegetarian
Category FC
Prep Time 10 minutes
Cook Time 20 minutes
Total Servings
servings
Instructions
  1. Preheat oven to 400 degrees
  2. Cut butternut squash into slices like french fries
  3. Place on cookie sheet and spray with 0 calorie cooking spray
  4. Sprinkle with Splenda and Cinnamon
  5. Cook for 20 minutes
Course Freebie, Side Dish
Cuisine Vegetarian
Category FC
Prep Time 10 minutes
Cook Time 20 minutes
Total Servings
servings
Instructions
  1. Preheat oven to 400 degrees
  2. Cut butternut squash into slices like french fries
  3. Place on cookie sheet and spray with 0 calorie cooking spray
  4. Sprinkle with Splenda and Cinnamon
  5. Cook for 20 minutes
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Turkey Tortilla Soup

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Turkey Tortilla Soup
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Cuisine American
Category FP FC
Prep Time 10 minutes
Cook Time 25 minutes
Total Servings
servings
Instructions
  1. Cut tortillas in half and spray with cooking spray then sprinkle with 1/2 tsp chili powder.
  2. Place tortillas half cut side down in muffin tin, bending slightly-bake for 5 minutes
  3. Remove from oven, leaving tortilla in muffin cups; set aside.
  4. In a large pot, combine MCT oil, onion, carrots, and pepper. Cook for 2-3 minutes until tender.
  5. Stir in stewed tomatoes, chicken broth, water, tomato sauce, turkey and chili powder
  6. Bring to a boil over high heat.
  7. Reduce and simmer uncovered for 10 minutes
Cuisine American
Category FP FC
Prep Time 10 minutes
Cook Time 25 minutes
Total Servings
servings
Instructions
  1. Cut tortillas in half and spray with cooking spray then sprinkle with 1/2 tsp chili powder.
  2. Place tortillas half cut side down in muffin tin, bending slightly-bake for 5 minutes
  3. Remove from oven, leaving tortilla in muffin cups; set aside.
  4. In a large pot, combine MCT oil, onion, carrots, and pepper. Cook for 2-3 minutes until tender.
  5. Stir in stewed tomatoes, chicken broth, water, tomato sauce, turkey and chili powder
  6. Bring to a boil over high heat.
  7. Reduce and simmer uncovered for 10 minutes
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Sweet Butternut Squash Fries

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Food Category:FC
Serving Notes:
Female Serving: 1
Male Serving 1
Food Category:FC Serving Notes:
Female Serving: 1
Male Serving 1
Servings Prep Time
1 servings 10 minutes
Cook Time
20 minutes
Servings Prep Time
1 servings 10 minutes
Cook Time
20 minutes
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Food Category:FC
Serving Notes:
Female Serving: 1
Male Serving 1
Food Category:FC Serving Notes:
Female Serving: 1
Male Serving 1
Servings Prep Time
1 servings 10 minutes
Cook Time
20 minutes
Servings Prep Time
1 servings 10 minutes
Cook Time
20 minutes
Ingredients
Servings: servings
Units:
Instructions
  1. Preheat oven to 400 degrees
  2. Cut butternut squash into slices like french fries
  3. Place on cookie sheet and spray with 0 calorie cooking spray
  4. Sprinkle with Splenda and cinnamon
  5. Cook for 20 minutes
Recipe Notes

Modifications: Freebie or serve as a FC

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Baked Eggs, Bacon, Tomatoes, and Feta

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Baked Eggs, Bacon, Tomatoes, and Feta
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Nutrition Facts
Baked Eggs, Bacon, Tomatoes, and Feta
Amount Per Serving
Calories 158 Calories from Fat 63
% Daily Value*
Total Fat 7g 11%
Saturated Fat 2g 10%
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 215mg 72%
Sodium 474mg 20%
Potassium 149mg 4%
Total Carbohydrates 4g 1%
Dietary Fiber 2g 8%
Sugars 2g
Protein 20g 40%
Vitamin A 12%
Vitamin C 6%
Calcium 13%
Iron 15%
* Percent Daily Values are based on a 2000 calorie diet.
Course Breakfast
Category FP + FC
Prep Time 10 minutes
Cook Time 10 minutes
Total Servings
servings
Instructions
  1. Spray dish with 0 calorie cooking spray
  2. Place one slice of canadian bacon in the bottom of the ramekin
  3. Add egg, cherry tomato halves, then feta cheese
  4. Season with thyme, salt and pepper
  5. Bake in preheated oven 350 degrees for 8-10 minutes
Course Breakfast
Category FP + FC
Prep Time 10 minutes
Cook Time 10 minutes
Total Servings
servings
Instructions
  1. Spray dish with 0 calorie cooking spray
  2. Place one slice of canadian bacon in the bottom of the ramekin
  3. Add egg, cherry tomato halves, then feta cheese
  4. Season with thyme, salt and pepper
  5. Bake in preheated oven 350 degrees for 8-10 minutes
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Nutrition Facts
Baked Eggs, Bacon, Tomatoes, and Feta
Amount Per Serving
Calories 158 Calories from Fat 63
% Daily Value*
Total Fat 7g 11%
Saturated Fat 2g 10%
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 215mg 72%
Sodium 474mg 20%
Potassium 149mg 4%
Total Carbohydrates 4g 1%
Dietary Fiber 2g 8%
Sugars 2g
Protein 20g 40%
Vitamin A 12%
Vitamin C 6%
Calcium 13%
Iron 15%
* Percent Daily Values are based on a 2000 calorie diet.
Recipe Notes
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Andre’s Morning Egg Muffins

Andre's Morning Egg Muffins
Votes: 1
Rating: 3
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Nutrition Facts
Andre's Morning Egg Muffins
Amount Per Serving
Calories 394 Calories from Fat 198
% Daily Value*
Total Fat 22g 34%
Saturated Fat 5g 25%
Polyunsaturated Fat 5g
Monounsaturated Fat 4g
Cholesterol 81mg 27%
Sodium 1347mg 56%
Potassium 642mg 18%
Total Carbohydrates 5g 2%
Sugars 3g
Protein 43g 86%
Vitamin A 17%
Calcium 14%
Iron 35%
* Percent Daily Values are based on a 2000 calorie diet.
Course Breakfast
Category FP FC
Prep Time 10 minutes
Cook Time 25 minutes
Total Servings
servings
Instructions
  1. Heat oven to 350 degrees
  2. Spray muffin pan with 0 calorie cooking spray
  3. Combine ingredients and put into muffin pan
  4. Cook for 20-25 minutes
Course Breakfast
Category FP FC
Prep Time 10 minutes
Cook Time 25 minutes
Total Servings
servings
Instructions
  1. Heat oven to 350 degrees
  2. Spray muffin pan with 0 calorie cooking spray
  3. Combine ingredients and put into muffin pan
  4. Cook for 20-25 minutes
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Rating: 3
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Nutrition Facts
Andre's Morning Egg Muffins
Amount Per Serving
Calories 394 Calories from Fat 198
% Daily Value*
Total Fat 22g 34%
Saturated Fat 5g 25%
Polyunsaturated Fat 5g
Monounsaturated Fat 4g
Cholesterol 81mg 27%
Sodium 1347mg 56%
Potassium 642mg 18%
Total Carbohydrates 5g 2%
Sugars 3g
Protein 43g 86%
Vitamin A 17%
Calcium 14%
Iron 35%
* Percent Daily Values are based on a 2000 calorie diet.
Recipe Notes
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Chicken Alfredo Pizza

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Chicken Alfredo Pizza
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Nutrition Facts
Chicken Alfredo Pizza
Amount Per Serving
Calories 388 Calories from Fat 90
% Daily Value*
Total Fat 10g 15%
Saturated Fat 1g 5%
Polyunsaturated Fat 0.2g
Monounsaturated Fat 1g
Cholesterol 41mg 14%
Sodium 641mg 27%
Potassium 438mg 13%
Total Carbohydrates 35g 12%
Dietary Fiber 9g 36%
Sugars 9g
Protein 50g 100%
Vitamin A 4%
Vitamin C 9%
Calcium 4%
Iron 28%
* Percent Daily Values are based on a 2000 calorie diet.
Course Main Dish
Category AA
Prep Time 20 minutes
Cook Time 8 minutes
Total Servings
servings
Instructions
  1. Pre-heat oven to 400 degrees F
  2. Make the Cheesy Alfredo Sauce: Mix the following into a bowl 1.5 tsp Nutritional Yeast 2 TBSP Walden Farms Calorie Free/Sugar Free Alfredo Pasta Sauce 3. Cook the Chicken:
  3. I baked my chicken breast in the oven at 400 degrees F for 35-40 minutes. Feel free to prepare your chicken your favourite way (skillet, steamer, boil, BBQ, etc).
  4. Make the Pizza Crust: -Spray a cookie sheet with 0 calorie non-stick cooking spray. -Get a big bowl and place it over one P28 Flat Bread. -Trace a circle around the bowl with a knife. Remove the borders (see photo).Lay the crust flat on the cookie sheet
  5. -Top with the Alfredo Sauce, 1/2 cup of cremini mushrooms, 3 sliced cherry tomatoes, 2.5 oz of chicken. Season (I used black pepper and green onion flakes).
  6. Place in the oven for ~8 minutes. Keep an eye on the crust (don't burn it!).
Course Main Dish
Category AA
Prep Time 20 minutes
Cook Time 8 minutes
Total Servings
servings
Instructions
  1. Pre-heat oven to 400 degrees F
  2. Make the Cheesy Alfredo Sauce: Mix the following into a bowl 1.5 tsp Nutritional Yeast 2 TBSP Walden Farms Calorie Free/Sugar Free Alfredo Pasta Sauce 3. Cook the Chicken:
  3. I baked my chicken breast in the oven at 400 degrees F for 35-40 minutes. Feel free to prepare your chicken your favourite way (skillet, steamer, boil, BBQ, etc).
  4. Make the Pizza Crust: -Spray a cookie sheet with 0 calorie non-stick cooking spray. -Get a big bowl and place it over one P28 Flat Bread. -Trace a circle around the bowl with a knife. Remove the borders (see photo).Lay the crust flat on the cookie sheet
  5. -Top with the Alfredo Sauce, 1/2 cup of cremini mushrooms, 3 sliced cherry tomatoes, 2.5 oz of chicken. Season (I used black pepper and green onion flakes).
  6. Place in the oven for ~8 minutes. Keep an eye on the crust (don't burn it!).
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Nutrition Facts
Chicken Alfredo Pizza
Amount Per Serving
Calories 388 Calories from Fat 90
% Daily Value*
Total Fat 10g 15%
Saturated Fat 1g 5%
Polyunsaturated Fat 0.2g
Monounsaturated Fat 1g
Cholesterol 41mg 14%
Sodium 641mg 27%
Potassium 438mg 13%
Total Carbohydrates 35g 12%
Dietary Fiber 9g 36%
Sugars 9g
Protein 50g 100%
Vitamin A 4%
Vitamin C 9%
Calcium 4%
Iron 28%
* Percent Daily Values are based on a 2000 calorie diet.
Recipe Notes