Hamburger Steak

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Hamburger Steak
Nutrition Facts
Hamburger Steak
Amount Per Serving
Calories 305 Calories from Fat 90
% Daily Value*
Total Fat 10g 15%
Saturated Fat 6g 30%
Polyunsaturated Fat 0.01g
Monounsaturated Fat 0.005g
Cholesterol 82mg 27%
Sodium 908mg 38%
Potassium 273mg 8%
Total Carbohydrates 16g 5%
Dietary Fiber 3g 12%
Sugars 2g
Protein 38g 76%
Vitamin A 0.5%
Vitamin C 2%
Calcium 1%
Iron 20%
* Percent Daily Values are based on a 2000 calorie diet.
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Prep Time 10 Minutes
Cook Time 30 Minutes
Passive Time
Servings servings
Category LP+FC
Ingredients
Prep Time 10 Minutes
Cook Time 30 Minutes
Passive Time
Servings servings
Category LP+FC
Ingredients
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Nutrition Facts
Hamburger Steak
Amount Per Serving
Calories 305 Calories from Fat 90
% Daily Value*
Total Fat 10g 15%
Saturated Fat 6g 30%
Polyunsaturated Fat 0.01g
Monounsaturated Fat 0.005g
Cholesterol 82mg 27%
Sodium 908mg 38%
Potassium 273mg 8%
Total Carbohydrates 16g 5%
Dietary Fiber 3g 12%
Sugars 2g
Protein 38g 76%
Vitamin A 0.5%
Vitamin C 2%
Calcium 1%
Iron 20%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Heat the MCT oil in a large pan over medium-low heat.
  2. Combine the rest of the steak ingredients in a large bowl; stir until thoroughly mixed.
  3. Shape the meat into 4 equal sized oval shaped patties.
  4. Cook the meat for 4-5 minutes per side or until browned. Remove the steaks from the pan and cover with foil to keep warm.

Beef Burrito

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Beef Burrito Chips and Salsa
Nutrition Facts
Beef Burrito Chips and Salsa
Amount Per Serving
Calories 353 Calories from Fat 81
% Daily Value*
Total Fat 9g 14%
Saturated Fat 3g 15%
Polyunsaturated Fat 0.05g
Monounsaturated Fat 0.002g
Cholesterol 75mg 25%
Sodium 3758mg 157%
Potassium 175mg 5%
Total Carbohydrates 38g 13%
Dietary Fiber 12g 48%
Sugars 6g
Protein 33g 66%
Vitamin A 36%
Vitamin C 96%
Calcium 20%
Iron 30%
* Percent Daily Values are based on a 2000 calorie diet.
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Prep Time 5 Minutes
Cook Time 10 Minutes
Passive Time
Servings Serving
Category LP+FC+NC
Ingredients
Prep Time 5 Minutes
Cook Time 10 Minutes
Passive Time
Servings Serving
Category LP+FC+NC
Ingredients
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Nutrition Facts
Beef Burrito Chips and Salsa
Amount Per Serving
Calories 353 Calories from Fat 81
% Daily Value*
Total Fat 9g 14%
Saturated Fat 3g 15%
Polyunsaturated Fat 0.05g
Monounsaturated Fat 0.002g
Cholesterol 75mg 25%
Sodium 3758mg 157%
Potassium 175mg 5%
Total Carbohydrates 38g 13%
Dietary Fiber 12g 48%
Sugars 6g
Protein 33g 66%
Vitamin A 36%
Vitamin C 96%
Calcium 20%
Iron 30%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Cook meat and add taco mix. Follow directions on package
  2. Remove meat. In same pan, saute green peppers and onion in leftover taco seasoning mixture.
  3. Spread cheese wedge on tortilla (s). Add meat mixture sauteed veggies to tortilla
  4. Enjoy with side of chips and salsa

96% Fat Free Ground Beef

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96% Fat Free Ground Beef
Nutrition Facts
96% Fat Free Ground Beef
Amount Per Serving
Calories 38 Calories from Fat 9
% Daily Value*
Total Fat 1g 2%
Saturated Fat 0.4g 2%
Cholesterol 15mg 5%
Sodium 16mg 1%
Protein 6g 12%
Iron 4%
* Percent Daily Values are based on a 2000 calorie diet.
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Servings
Person
Product
Servings
Person
Product
Nutrition Facts
96% Fat Free Ground Beef
Amount Per Serving
Calories 38 Calories from Fat 9
% Daily Value*
Total Fat 1g 2%
Saturated Fat 0.4g 2%
Cholesterol 15mg 5%
Sodium 16mg 1%
Protein 6g 12%
Iron 4%
* Percent Daily Values are based on a 2000 calorie diet.
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Stuffed Chard with Fresh Marinara

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Stuffed Chard with Fresh Marinara
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Prep Time 20 minutes
Cook Time 30 minutes
Passive Time
Servings servings
Category FP FC
Ingredients
Prep Time 20 minutes
Cook Time 30 minutes
Passive Time
Servings servings
Category FP FC
Ingredients
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There is no Nutrition Label for this recipe yet.
Instructions
  1. Gently mix beef, breadcrumbs, 1 TBSP shallot, 1/2 teaspoon Italian seasoning, garlic powder and 1/4 teaspoon pepper in a large bowl until just combined. Divide the mixture into 8 oblong 3-inch portions.
  2. Overlap the two sides of a chard leaf where the stem was removed and place a portion of the beef there. Tightly roll the chard around the beef. Place each roll, stem-side down in a large nonstick skillet. Pour in broth, cover and bring to a boil over high heat. Reduce heat to a simmer; cook until an instant-read thermometer inserted into the center of a roll reads 165F 8 to 10 minutes. Discard any remaining broth.
  3. Meanwhile, heat oil in a medium saucepan over medium heat. Add the remaining shallot, 1 teaspoon Italian seasoning, 1/4 teaspoon pepper and crushed red pepper. Cook, stirring often until the shallot is soft, 1 to 2 minutes. Stir in tomatoes and cook, stirring occasionally until reduced and thickened, about 8 minutes. Serve with chard rolls topped with sauce and Parmesan cheese.
Recipe Notes

Modifications
2 rolls=1 meal:

Cheesy Meatloaf

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Cheesy Meatloaf
Nutrition Facts
Cheesy Meatloaf
Amount Per Serving
Calories 329 Calories from Fat 63
% Daily Value*
Total Fat 7g 11%
Saturated Fat 3g 15%
Polyunsaturated Fat 0.005g
Monounsaturated Fat 0.003g
Cholesterol 155mg 52%
Sodium 1074mg 45%
Potassium 61mg 2%
Total Carbohydrates 23g 8%
Dietary Fiber 6g 24%
Sugars 2g
Protein 45g 90%
Vitamin A 12%
Vitamin C 1%
Calcium 43%
Iron 26%
* Percent Daily Values are based on a 2000 calorie diet.
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Prep Time 15 minutes
Cook Time 60 minutes
Passive Time
Servings servings
Category FP+FC
Ingredients
Prep Time 15 minutes
Cook Time 60 minutes
Passive Time
Servings servings
Category FP+FC
Ingredients
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Nutrition Facts
Cheesy Meatloaf
Amount Per Serving
Calories 329 Calories from Fat 63
% Daily Value*
Total Fat 7g 11%
Saturated Fat 3g 15%
Polyunsaturated Fat 0.005g
Monounsaturated Fat 0.003g
Cholesterol 155mg 52%
Sodium 1074mg 45%
Potassium 61mg 2%
Total Carbohydrates 23g 8%
Dietary Fiber 6g 24%
Sugars 2g
Protein 45g 90%
Vitamin A 12%
Vitamin C 1%
Calcium 43%
Iron 26%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Preheat oven to 400 degrees F.
  2. In a bowl, mix the meat, milk, bread crumbs, and eggs by hand; season with salt and pepper.
  3. Fold the cheese into the mixture.
  4. Transfer to a loaf pan, and top with ketchup.
  5. Bake 1 hour in the preheated oven, to an internal temperature of 180 degrees F (85 degrees C).
Recipe Notes

Modifications
Meal Portion 6-8 oz (about 1/4 of loaf). Serve with a FC of your choice.:

Beef Taco Salad (30 min. meal)

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Beef Taco Salad (30 min. meal)
Nutrition Facts
Beef Taco Salad (30 min. meal)
Amount Per Serving
Calories 356 Calories from Fat 63
% Daily Value*
Total Fat 7g 11%
Saturated Fat 2g 10%
Polyunsaturated Fat 0.1g
Monounsaturated Fat 0.1g
Cholesterol 102mg 34%
Sodium 877mg 37%
Potassium 331mg 9%
Total Carbohydrates 21g 7%
Dietary Fiber 3g 12%
Sugars 7g
Protein 48g 96%
Vitamin A 14%
Vitamin C 27%
Calcium 25%
Iron 24%
* Percent Daily Values are based on a 2000 calorie diet.
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Prep Time 5 minutes
Cook Time 15 minutes
Passive Time
Servings servings
Category FP+FC
Ingredients
Prep Time 5 minutes
Cook Time 15 minutes
Passive Time
Servings servings
Category FP+FC
Ingredients
Votes: 0
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Nutrition Facts
Beef Taco Salad (30 min. meal)
Amount Per Serving
Calories 356 Calories from Fat 63
% Daily Value*
Total Fat 7g 11%
Saturated Fat 2g 10%
Polyunsaturated Fat 0.1g
Monounsaturated Fat 0.1g
Cholesterol 102mg 34%
Sodium 877mg 37%
Potassium 331mg 9%
Total Carbohydrates 21g 7%
Dietary Fiber 3g 12%
Sugars 7g
Protein 48g 96%
Vitamin A 14%
Vitamin C 27%
Calcium 25%
Iron 24%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Brown meat, drain
  2. Add seasoning according to package directions
  3. Add kidney beans
  4. Simmer mixture for 5 minutes
  5. In a large bowl, mix lettuce, tomato with meat/bean mixture
Recipe Notes

Modifications
Add Fat Free Ranch dressing when serving. Sprinkle with approved tortilla topping Serving Size 1 1/2 -2 Cups or 1 hand