Mussels with Italian Turkey Sausage, Tomato and Basil

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Mussels with Italian Turkey Sausage, Tomato and Basil
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Course Main Dish
Cuisine American
Prep Time 30 minutes
Cook Time 30 minutes
Servings
servings
Course Main Dish
Cuisine American
Prep Time 30 minutes
Cook Time 30 minutes
Servings
servings
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Instructions
  1. Heat oil in a large pot over medium heat. Add sausage, garlic and shallot and cook, breaking up the sausage into small pieces, until it is cooked through, 5 to 7 minutes.
  2. Add tomatoes, wine and pepper and bring to a boil over high heat.
  3. Stir in mussels. Cover and cook just until the mussels have opened, 4 to 6 minutes.
  4. Remove from heat and discard any unopened mussels.
  5. Serve with the sauce from the pot, sprinkled with basil.
Recipe Notes

Modifications
TIP: To clean mussels, rinse very well under cold running water and use a stiff brush to remove any barnacles or grit from the shell. Discard any mussels with broken shells or any shells that remain open after you tap them lightly. Pull off any fibrous "beard" that might be pinched between the shells; the "beards" of most cultivated mussels are already removed.:

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Grilled Leg of Lamb with Mint-Garlic Rub

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Grilled Leg of Lamb with Mint-Garlic Rub
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Course Main Dish
Prep Time 220 minutes
Cook Time 200 minutes
Servings
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Course Main Dish
Prep Time 220 minutes
Cook Time 200 minutes
Servings
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Instructions
  1. Finely chop mint, parsley and garlic and combine in a small bowl. Stir in oil, salt and pepper.
  2. Pat lamb dry. If you have metal skewers, thread 2 through the lamb horizontally to help the meat hold together and make it easier to flip on the grill. (If you don't have skewers, just be sure you have long sturdy tongs.) Rub the herb mixture evenly over the lamb. Cover and refrigerate for at least 3 hours or up to 1 day to allow the flavors to penetrate.
  3. About 1 hour before you're ready to grill remove the lamb from the refrigerator.
  4. Preheat a gas grill to medium or prepare a medium-hot charcoal grill and push he coals to one side.
  5. Grill the lamb over direct heat until an instant-read thermometer inserted horizontally into the thickest part registers 125 degrees to 130 degrees F for medium-rare, 10 to 15 minutes per side. If the meat is getting to charred, occasionally move it to the cooler part of the grill. (Alternatively, place the lamb in a roasting pan and roast in the oven at 425 degrees F until it reaches the desired temperature, 25 to 35 minutes.)
  6. Place the lamb on a clean cutting board, tent with foil and let rest 10 minutes before slicing.
Recipe Notes

Modifications
Call your butcher a day or two in advance and ask them to "butterfly" a boneless leg of lamb for you (that is, open it up to a large, flat cut of meat) as well as trim off most of the visible fat.:

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Greek Chicken

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Greek Chicken
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Course Main Dish
Prep Time 60 minutes
Cook Time 60 minutes
Servings
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Course Main Dish
Prep Time 60 minutes
Cook Time 60 minutes
Servings
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Instructions
  1. Combine all ingredients as marinade
  2. Marinade chicken breast place for and hour+
  3. Bake 375 45-60 mins
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Garlic Shrimp

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Garlic Shrimp
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Course Main Dish
Prep Time 20 minutes
Cook Time 25 minutes
Servings
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Course Main Dish
Prep Time 20 minutes
Cook Time 25 minutes
Servings
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Instructions
  1. Peel shrimp, devein if desired.
  2. Arrange in an 11x7-inch baking dish
  3. Pour oil over shrimp
  4. Combine parsley and the next 3 ingredients.
  5. Cover and bake at 300 degrees for 15 minutes
  6. Turn shrimp over and drizzle with butter and sprinkle with bread crumbs and cheese.
  7. Bake uncovered 5-10 minutes.
Recipe Notes

Modifications

Add a FC side dish

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Garlic Chicken Vegetable Rice Skillet

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Garlic Chicken Vegetable Rice Skillet
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Course Main Dish
Prep Time 15 minutes
Cook Time 35 minutes
Servings
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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.
Recipe Notes

Modifications
You may add a side salad to this meal.

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Easy Tuna Casserole

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Easy Tuna Casserole
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Course Main Dish
Prep Time 15 minutes
Cook Time 40 minutes
Servings
servings
Course Main Dish
Prep Time 15 minutes
Cook Time 40 minutes
Servings
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Instructions
  1. Cook noodles as per box directions
  2. Meanwhile, saute onion, pepper and garlic in MCT Oil
  3. In a casserole dish, combine noodles, sauteed vegetables, tuna, cheese, cream of mushroom soup, cream cheese, and milk
  4. Bake uncovered at 350 degrees for 1 hour
Recipe Notes

Modifications
May serve with a small side salad or fibrous carb vegetable.

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Eggplant Lasagna

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Eggplant Lasagna
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Course Main Dish
Prep Time 30 minutes
Cook Time 120 minutes
Servings
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Course Main Dish
Prep Time 30 minutes
Cook Time 120 minutes
Servings
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Instructions
  1. Start by slicing the eggplants length-wise. You'll need to remove the top of each eggplant, and the slices should be between and eighth and a quarter of an inch thick.
  2. Lay the slices out on a draining rig and liberally salt one side. Wait one minute, turn the slices over, and liberally salt the second side.
  3. Let the eggplant sit for about an hour. This will give the salt an opportunity to pull moisture from the slices. When an hour has passed, rinse the eggplant slices under cold water and set them aside
  4. Chop the bell peppers and the onion into medium-sized pieces.
  5. Mince the garlic. The garlic should be as finely minced as you can make it.
  6. Put a pan over medium heat. Depending on your pan and your sausage, you may want to add a little MCT oil to the pan, but usually the sausage will have enough fat in it to keep it from sticking. For this dish, you want the sausage to crumble like hamburger.
  7. When the sausage has browned, move it to the sides of the pan. Add the peppers, onion, garlic, and 2 tbsp of the italian herb seasoning to the center of the pan. Allow the vegetables and seasoning to cook for about 2 minutes before stirring them into the sausage. Note: Adding the ingredients into the center lets them cook in the juice from the sausage for a few minutes.
  8. After combining the vegetables and sausage, let everything cook for another minute. Set everything aside in a large bowl.
  9. Add the sliced mushrooms to the pan you've been using to cook everything else. Cook the mushrooms in the pan for about five minutes, stirring frequently. NOTE: Using the same pan for the sausage and the mushrooms will help the mushrooms pick up some flavor.
  10. When the mushrooms are done, mix them in with the sausage, onions, and peppers. Combine the two cans of tomato paste with two cups of water, 1 tbsp of itialian herbs, about a teaspoon of salt, and a few pinches of pepper. Stir the mixture to combine it into a tomato sauce.
  11. Get out a 9x13 casserole dish, and pour a little of the sauce in the bottom. This should just be a small amount to help keep the eggplant from sticking to the bottom of the dish.
  12. Lay out a layer of eggplant slices in the dish, and spread a little more of the sauce on top of them. Try to cover as much as possible with each layer of eggplant.
  13. Add about a third of the meat and vegetable mixture on top of the eggplant. Pour a little of the sauce on top of it. NOTE: Don't make this layer too thick, or things will fall apart badly when serving.
  14. Repeat the layering steps two more times (eggplant, sauce, meat, sauce, eggplant, sauce, meat, sauce). Then finish with a layer of eggplant. Pour any remaining sauce over the top layer of eggplant.
  15. Bake the dish uncovered at 350 for about 30 minutes. Then, increase the heat to 425 and bake for another 15 minutes. Allow the dish to cool for a few minutes before serving.
Recipe Notes

Modifications
Serving Size: 1 full hand + FC Created by Rick Joy. Suggested by Richard McLeish. Modified by Jim Wright:

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Black Bean Stew

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Black Bean Stew
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Rating: 5
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Nutrition Facts
Black Bean Stew
Amount Per Serving
Calories 259 Calories from Fat 135
% Daily Value*
Total Fat 15g 23%
Saturated Fat 14g 70%
Polyunsaturated Fat 0.4g
Monounsaturated Fat 0.1g
Sodium 1619mg 67%
Potassium 509mg 15%
Total Carbohydrates 26g 9%
Dietary Fiber 7g 28%
Sugars 3g
Protein 8g 16%
Vitamin A 8%
Vitamin C 64%
Calcium 10%
Iron 17%
* Percent Daily Values are based on a 2000 calorie diet.
Course Main Dish
Cuisine American
Prep Time 20 minutes
Cook Time 60 minutes
Servings
servings
Course Main Dish
Cuisine American
Prep Time 20 minutes
Cook Time 60 minutes
Servings
servings
Votes: 1
Rating: 5
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Nutrition Facts
Black Bean Stew
Amount Per Serving
Calories 259 Calories from Fat 135
% Daily Value*
Total Fat 15g 23%
Saturated Fat 14g 70%
Polyunsaturated Fat 0.4g
Monounsaturated Fat 0.1g
Sodium 1619mg 67%
Potassium 509mg 15%
Total Carbohydrates 26g 9%
Dietary Fiber 7g 28%
Sugars 3g
Protein 8g 16%
Vitamin A 8%
Vitamin C 64%
Calcium 10%
Iron 17%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. In a medium stockpot, combine soaked beans (see Note), water, onion, green pepper, garlic, bay leaves, salt, cumin and oregano.
  2. Bring to a boil over medium-high heat; reduce heat to low. Simmer, covered, until beans are tender, about 1 hour. Stir occasionally and add water as necessary so that the beans don't dry out or scorch.
  3. When beans are tender, stir in vinegar, and olive oil.
Recipe Notes

Modifications
1 1/2 Cup = Meal. You may add a FC. NOTE: If you don't have time to soak the black beans overnight, use the quick-soak method: bring beans and water to a boil. Turn off heat and allow to stand for 1 hour before proceeding with recipe

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Baja Fish Tacos

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Baja Fish Tacos
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Nutrition Facts
Baja Fish Tacos
Amount Per Serving
Calories 264 Calories from Fat 90
% Daily Value*
Total Fat 10g 15%
Saturated Fat 8g 40%
Polyunsaturated Fat 0.1g
Monounsaturated Fat 0.01g
Sodium 1443mg 60%
Potassium 302mg 9%
Total Carbohydrates 26g 9%
Dietary Fiber 12g 48%
Sugars 5g
Protein 28g 56%
Vitamin A 6%
Vitamin C 32%
Calcium 16%
Iron 6%
* Percent Daily Values are based on a 2000 calorie diet.
Course Main Dish
Cuisine American
Prep Time 15 minutes
Cook Time 15 minutes
Servings
servings
Course Main Dish
Cuisine American
Prep Time 15 minutes
Cook Time 15 minutes
Servings
servings
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Rating: 0
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Nutrition Facts
Baja Fish Tacos
Amount Per Serving
Calories 264 Calories from Fat 90
% Daily Value*
Total Fat 10g 15%
Saturated Fat 8g 40%
Polyunsaturated Fat 0.1g
Monounsaturated Fat 0.01g
Sodium 1443mg 60%
Potassium 302mg 9%
Total Carbohydrates 26g 9%
Dietary Fiber 12g 48%
Sugars 5g
Protein 28g 56%
Vitamin A 6%
Vitamin C 32%
Calcium 16%
Iron 6%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Prepare a gas or charcoal grill for direct, medium-high heat (you can hold your hand 1 to 2 inches above cooking grate only 3-4 seconds). While grill heats, in a gallon size resealable bag, combine fish, lime juice, MCT and garlic.
  2. Press bag to seal and turn over several times to coat fish evenly with marinade. Marinate for 15 minutes.
  3. In a large bowl, whisk together taco sauce and sour cream until smooth. Add cabbage and mix to coat evenly. Set aside. Arrange tortillas in a stack and seal in foil. Lift fish from marinade and discard. Place fish and tortilla packet on a well-oiled cooking grate. Cover gas grill.
  4. Cook, turning fish and tortillas once with a wide spatula until fish is opaque in thickest part (cut to test) and tortillas are warmed through, 8 to 12 minutes total. Transfer tortillas to a serving basket and fish to a bowl.
  5. Discard any bones and skin, then break the hot fish into chunks. Wrap pieces of fish and cabbage mixture in warm tortillas. Add salt and cilantro to taste.
Recipe Notes

Modifications
You may serve with additional FC's 2 Fish Tacos

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