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Fish Stew Olives, Capers and Potatoes

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Fish Stew Olives, Capers and Potatoes
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Course Main Dish
Prep Time 60 minutes
Cook Time 30 minutes
Servings
servings
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Instructions
  1. Pat fish dry and sprinkle both sides with salt and pepper. Set aside.
  2. Combine tomatoes, celery, onion, olives, capers, oil, garlic and crushed red pepper in a large skillet and toss to mix. Layer potato slices over the vegetables to cover them completely.
  3. Cover the skillet and place over medium-low heat. Cook, adjusting the heat to keep a steady simmer and shaking the pan from time to time--but do not stir the vegetables-until the potatoes are starting to soften, about 20 minutes.
  4. Place the fish on top of the potatoes, cover and continue cooking until the fish is opaque in the middle, 10 t0 12 minutes more. Serve sprinkled with parsley and more capers, if desired.
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Bocca Italian Chik’n Chop Salad

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Bocca Italian Chik'n Chop Salad
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Nutrition Facts
Bocca Italian Chik'n Chop Salad
Amount Per Serving
Calories 231 Calories from Fat 81
% Daily Value*
Total Fat 9g 14%
Saturated Fat 5g 25%
Polyunsaturated Fat 0.4g
Monounsaturated Fat 0.03g
Sodium 744mg 31%
Potassium 1050mg 30%
Total Carbohydrates 25g 8%
Dietary Fiber 10g 40%
Sugars 3g
Protein 16g 32%
Vitamin A 362%
Vitamin C 94%
Calcium 23%
Iron 36%
* Percent Daily Values are based on a 2000 calorie diet.
Prep Time 15 minutes
Cook Time 15 minutes
Servings
servings
Prep Time 15 minutes
Cook Time 15 minutes
Servings
servings
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Nutrition Facts
Bocca Italian Chik'n Chop Salad
Amount Per Serving
Calories 231 Calories from Fat 81
% Daily Value*
Total Fat 9g 14%
Saturated Fat 5g 25%
Polyunsaturated Fat 0.4g
Monounsaturated Fat 0.03g
Sodium 744mg 31%
Potassium 1050mg 30%
Total Carbohydrates 25g 8%
Dietary Fiber 10g 40%
Sugars 3g
Protein 16g 32%
Vitamin A 362%
Vitamin C 94%
Calcium 23%
Iron 36%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Cook patties as directed on package.
  2. Meanwhile, combine next 4 ingredients in large bowl.
  3. Add greens; mix lightly. Place on 2 plates.
  4. Chop patties into bite-size pieces; sprinkle over salads.
Recipe Notes

Modifications
Serving Size: 1 Salad:

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London Broil

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London Broil
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Course Main Dish
Prep Time 260 minutes
Cook Time 15 minutes
Servings
servings
Ingredients
Course Main Dish
Prep Time 260 minutes
Cook Time 15 minutes
Servings
servings
Ingredients
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Instructions
  1. In a small mixing bowl, mix together garlic, salt, soy sauce, ketchup, MCT Oil, black pepper and oregano.
  2. Score both sides of the meat, diamond cut, about 1/8 inch deep.
  3. Rub garlic mixture into both sides of the meat.
  4. Wrap tightly in aluminum foil, and refrigerate for 3-4 hours, or overnight.
  5. Flip meat every few hours.
  6. Preheat grill for high heat, and lightly oil grate.
  7. Place meat on the prepared grill.
  8. Cook for 3 to 7 minutes per side, or to desired doneness.
Recipe Notes

Modifications
This is a fatty protein so be sure to pair with a fibrous carb.

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Classic Butternut Squash Soup

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Classic Butternut Squash Soup
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Nutrition Facts
Classic Butternut Squash Soup
Amount Per Serving
Calories 189 Calories from Fat 72
% Daily Value*
Total Fat 8g 12%
Saturated Fat 7g 35%
Polyunsaturated Fat 0.02g
Monounsaturated Fat 0.4g
Cholesterol 18mg 6%
Sodium 937mg 39%
Potassium 46mg 1%
Total Carbohydrates 24g 8%
Dietary Fiber 6g 24%
Sugars 10g
Protein 10g 20%
Vitamin A 85%
Vitamin C 12%
Calcium 1%
Iron 8%
* Percent Daily Values are based on a 2000 calorie diet.
Prep Time 20 minutes
Cook Time 35 minutes
Servings
servings
Prep Time 20 minutes
Cook Time 35 minutes
Servings
servings
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Nutrition Facts
Classic Butternut Squash Soup
Amount Per Serving
Calories 189 Calories from Fat 72
% Daily Value*
Total Fat 8g 12%
Saturated Fat 7g 35%
Polyunsaturated Fat 0.02g
Monounsaturated Fat 0.4g
Cholesterol 18mg 6%
Sodium 937mg 39%
Potassium 46mg 1%
Total Carbohydrates 24g 8%
Dietary Fiber 6g 24%
Sugars 10g
Protein 10g 20%
Vitamin A 85%
Vitamin C 12%
Calcium 1%
Iron 8%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Heat oil in large soup pot.
  2. Add celery, onion, and garlic and saute until begins to soften, a couple of minutes.
  3. Add squash, thyme, basil, chicken broth, salt and pepper
  4. Bring to a boil, reduce heat and simmer until squash is fork tender, about 30 minutes.
  5. Cool slightly, carefully puree squash in batches in a blender, add back into broth and heat through.
Recipe Notes

Modifications
Submitted by Richard McLeish:

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