Garlic Italian Chicken Breast

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Garlic Italian Chicken Breast
Nutrition Facts
Garlic Italian Chicken Breast
Amount Per Serving
Calories 207 Calories from Fat 63
% Daily Value*
Total Fat 7g 11%
Saturated Fat 4g 20%
Polyunsaturated Fat 0.1g
Monounsaturated Fat 2g
Cholesterol 99mg 33%
Sodium 855mg 36%
Potassium 70mg 2%
Total Carbohydrates 2g 1%
Dietary Fiber 1g 4%
Sugars 0.2g
Protein 35g 70%
Vitamin A 4%
Vitamin C 3%
Calcium 5%
Iron 12%
* 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 LP+MCT
Ingredients
Prep Time 5 Minutes
Cook Time 15 Minutes
Passive Time
Servings servings
Category LP+MCT
Ingredients
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Nutrition Facts
Garlic Italian Chicken Breast
Amount Per Serving
Calories 207 Calories from Fat 63
% Daily Value*
Total Fat 7g 11%
Saturated Fat 4g 20%
Polyunsaturated Fat 0.1g
Monounsaturated Fat 2g
Cholesterol 99mg 33%
Sodium 855mg 36%
Potassium 70mg 2%
Total Carbohydrates 2g 1%
Dietary Fiber 1g 4%
Sugars 0.2g
Protein 35g 70%
Vitamin A 4%
Vitamin C 3%
Calcium 5%
Iron 12%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. In a large cast iron skillet, heat 1 tablespoon MCT oil over medium heat. Season chicken breasts lightly with salt and pepper. Sprinkle a heaping ½ teaspoon of dried basil, 1//2 teaspoon of oregano and ¼ teaspoon garlic powder over one side of chicken breasts.
  2. Place in skillet seasoned side down and season other side with equal amounts of salt, pepper, basil, oregano and garlic powder. After chicken has cooked for ~5 minutes, add minced garlic, flip chicken over and cook an additional 5-8 minutes, depending on thickness of breasts, until chicken is cooked through and golden brown.
  3. Remove to a plate, Scrap up browned bits of garlic out of the pan, add to chicken along with any juices. Squeeze with fresh lemon juice (optional).
Recipe Notes

Butterfly chicken = make a lengthwise cut from the thickest part of the chicken to the within ½ inch of the opposite side

White Bean and Chicken Chili

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White Bean and Chicken Chili
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Prep Time 15 minutes
Cook Time 50 minutes
Passive Time
Servings servings
Category
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Instructions
  1. Heat MCT in a large stock pot over medium heat.
  2. Add onions, celery, and peppers and cook for 5 minutes.
  3. Add cumin, oregano and chipotle, continue to cook for 2 more minutes.
  4. Add broth, beans and salt.
  5. Bring to a boil, lower to a simmer and cook for 15 minutes.
  6. Add shredded chicken and cook for 5-10 minutes longer.
  7. Add cilantro and lime juice and thoroughly incorporate.
  8. Taste and add seasoning as needed then serve.
Recipe Notes

Modifications
Courtesy of our sister company: Shibboleth Weight Loss:

Mock Wendy’s Chili

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Mock Wendy's Chili
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Prep Time 20 minutes
Cook Time 90 minutes
Passive Time
Servings servings
Category
Ingredients
Prep Time 20 minutes
Cook Time 90 minutes
Passive Time
Servings servings
Category
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Instructions
  1. In a frying pan, brown the 99% fat free ground turkey breast, then drain off the fat.
  2. Put the turkey and the remaining ingredients into a 6-quart pot.
  3. Cover the pot and let the chili simmer for 1 to 1 1/2 hours, stirring every 15 minutes.
  4. You can also put this in the crock pot on low for 3 to 4 hours.
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Taco Seasoning

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Taco Seasoning
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Prep Time 10 minutes
Cook Time 0 minutes
Passive Time
Servings servings
Category AA
Ingredients
Prep Time 10 minutes
Cook Time 0 minutes
Passive Time
Servings servings
Category AA
Ingredients
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Instructions
  1. Stir together and store in an airtight container.
Recipe Notes

Modifications
I usually use half of this amount per pound of meat. Start off with that and you can always add more.:

Greek Chicken Kabobs

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Greek Chicken Kabobs
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Prep Time 180 minutes
Cook Time 20 minutes
Passive Time
Servings servings
Category LP +FC + NC
Ingredients
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Instructions
  1. In a large shallow baking dish, mix together Fat Free Greek Plain Yogurt, Fat Free Feta Cheese, Walden Farms Calorie Free Tomato and Basil Pasta Sauce, lemon zest and juice, oregano, salt, pepper, and rosemary.
  2. Place the chicken in the dish, and turn to coat.
  3. Cover and marinate 3 hours in the refrigerator.
  4. Preheat outdoor grill for high heat.
  5. Thread the chicken, onion wedges, green bell pepper and red bell pepper pieces, alternately onto skewers.
  6. Discard remaining yogurt mixture.
  7. Grill skewers on the prepared grill until the chicken is no longer pink and juices run clear.
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Greek Chicken

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Greek Chicken
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Prep Time 60 minutes
Cook Time 60 minutes
Passive Time
Servings servings
Category LP
Ingredients
Prep Time 60 minutes
Cook Time 60 minutes
Passive Time
Servings servings
Category LP
Ingredients
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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

Black Bean Salad

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Black Bean Salad
Nutrition Facts
Black Bean Salad
Amount Per Serving
Calories 239 Calories from Fat 18
% Daily Value*
Total Fat 2g 3%
Saturated Fat 0.3g 2%
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Sodium 1360mg 57%
Potassium 1024mg 29%
Total Carbohydrates 52g 17%
Dietary Fiber 20g 80%
Sugars 9g
Protein 14g 28%
Vitamin A 18%
Vitamin C 54%
Calcium 18%
Iron 47%
* Percent Daily Values are based on a 2000 calorie diet.
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Prep Time 10 minutes
Cook Time 0 minutes
Passive Time
Servings servings
Category CF + FC
Ingredients
Prep Time 10 minutes
Cook Time 0 minutes
Passive Time
Servings servings
Category CF + FC
Ingredients
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Nutrition Facts
Black Bean Salad
Amount Per Serving
Calories 239 Calories from Fat 18
% Daily Value*
Total Fat 2g 3%
Saturated Fat 0.3g 2%
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Sodium 1360mg 57%
Potassium 1024mg 29%
Total Carbohydrates 52g 17%
Dietary Fiber 20g 80%
Sugars 9g
Protein 14g 28%
Vitamin A 18%
Vitamin C 54%
Calcium 18%
Iron 47%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. In a large bowl, combine lime juice, salt, fruit sweetener, cumin, coriander, and oregano.
  2. Add beans, tomatoes, cucumber, and onions and toss until well combined with a vinaigrette.
Recipe Notes

Modifications
1/4 Salad = Meal

London Broil

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London Broil
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Prep Time 260 minutes
Cook Time 15 minutes
Passive Time
Servings servings
Category FP
Ingredients
Prep Time 260 minutes
Cook Time 15 minutes
Passive Time
Servings servings
Category FP
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.

Olive Garden Minestrone Soup

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Olive Garden Minestrone Soup
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Prep Time 15 minutes
Cook Time 45 minutes
Passive Time
Servings servings
Category CF+FC
Ingredients
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Instructions
  1. Heat two tablespoons of MCT oil over medium heat in a large soup bowl
  2. Saute onion, celery, garlic, green beans, and zucchini in the oil for 5 minutes or until onions begin to turn translucent
  3. Add vegetable broth to pot, plus drained tomatoes, beans, carrot, hot water, and spices
  4. Bring soup to a boil, then reduce heat and allow to simmer for 20 minutes
  5. Add spinach leaves and miracle noodles and cook for an additional 20 minutes or until desired consistency.

Olive Garden Minestrone Soup

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Olive Garden Minestrone Soup
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Prep Time 15 minutes
Cook Time 40 minutes
Passive Time
Servings servings
Category CF+FC
Ingredients
Prep Time 15 minutes
Cook Time 40 minutes
Passive Time
Servings servings
Category CF+FC
Ingredients
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Instructions
  1. Heat two tablespoons of MCT oil over medium heat in a large soup bowl
  2. Saute onion, celery, garlic, green beans, and zucchini in the oil for 5 minutes or until onions begin to turn translucent
  3. Add vegetable broth to pot, plus drained tomatoes, beans, carrot, hot water, and spices
  4. Bring soup to a boil, then reduce heat and allow to simmer for 20 minutes
  5. Add spinach leaves and miracle noodles and cook for an additional 20 minutes or until desired consistency.
Recipe Notes

Modifications
May have with a FB: