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Vegetable Beef Soup

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Cuisine American
Category AA
Prep Time 20 minutes
Cook Time 30 minutes
Servings
servings
Instructions
  1. Coat large pot with MCT oil.
  2. Saute chopped onion and garlic.
  3. Add beef; brown in MCT oil.
  4. Add tomatoes; then broth and water.
  5. Add all other ingredients and bring to boil; then simmer or low rolling boil for 3 to 4 hours. Check often to see if carrots and potatoes are cooked all the way through.
Cuisine American
Category AA
Prep Time 20 minutes
Cook Time 30 minutes
Servings
servings
Instructions
  1. Coat large pot with MCT oil.
  2. Saute chopped onion and garlic.
  3. Add beef; brown in MCT oil.
  4. Add tomatoes; then broth and water.
  5. Add all other ingredients and bring to boil; then simmer or low rolling boil for 3 to 4 hours. Check often to see if carrots and potatoes are cooked all the way through.
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Recipe Notes

Modifications
This is an Achieve Approved recipe. Watch your portion size. May serve with FC.

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Turkey Tortilla Soup

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Cuisine American
Category FP FC
Prep Time 10 minutes
Cook Time 25 minutes
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
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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Recipe Notes

Modifications
Place a tortilla piece in each bowl and laddle soup into bowls and sprinkle with shredded fat free cheddar cheese.

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Garlic Chicken Vegetable Rice Skillet

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Course Main Dish
Category LP + FC + NC
Prep Time 15 minutes
Cook Time 35 minutes
Servings
servings
Instructions
  1. Spray a 12-inch skillet with the cooking spray and heat over medium-high heat for 1 minute.
  2. Add the chicken and garlic and cook for 10 minutes or until the chicken is well browned on both sides.
  3. Remove the chicken from the skillet. (I cut the chicken into medallion size pieces and simmered in water with a little old bay seasoning until it was mostly done)
  4. Stir the broth, rice and vegetables in the skillet and heat to a boil. Reduce the heat to low. Cover and cook for 15 minutes. Stir in the cheese.
  5. Return the chicken to the skillet
  6. Sprinkle the chicken with the paprika.
  7. Cover and cook for 10 minutes or until the chicken is cooked through and the rice is tender.
Course Main Dish
Category LP + FC + NC
Prep Time 15 minutes
Cook Time 35 minutes
Servings
servings
Instructions
  1. Spray a 12-inch skillet with the cooking spray and heat over medium-high heat for 1 minute.
  2. Add the chicken and garlic and cook for 10 minutes or until the chicken is well browned on both sides.
  3. Remove the chicken from the skillet. (I cut the chicken into medallion size pieces and simmered in water with a little old bay seasoning until it was mostly done)
  4. Stir the broth, rice and vegetables in the skillet and heat to a boil. Reduce the heat to low. Cover and cook for 15 minutes. Stir in the cheese.
  5. Return the chicken to the skillet
  6. Sprinkle the chicken with the paprika.
  7. Cover and cook for 10 minutes or until the chicken is cooked through and the rice is tender.
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Recipe Notes

Modifications
You may add a side salad to this meal.

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