Egg Whites

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Egg Whites
Nutrition Facts
Egg Whites
Amount Per Serving
Calories 14
% Daily Value*
Sodium 53mg 2%
Potassium 44mg 1%
Total Carbohydrates 0.5g 0%
Protein 3g 6%
Vitamin A 7%
Calcium 1%
Iron 3%
* Percent Daily Values are based on a 2000 calorie diet.
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Servings
Person
Product
Servings
Person
Product
Nutrition Facts
Egg Whites
Amount Per Serving
Calories 14
% Daily Value*
Sodium 53mg 2%
Potassium 44mg 1%
Total Carbohydrates 0.5g 0%
Protein 3g 6%
Vitamin A 7%
Calcium 1%
Iron 3%
* Percent Daily Values are based on a 2000 calorie diet.
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Beefy Mexican Breakfast Burrito

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Beefy Mexican Burrito
Nutrition Facts
Beefy Mexican Burrito
Amount Per Serving
Calories 332 Calories from Fat 117
% Daily Value*
Total Fat 13g 20%
Saturated Fat 5g 25%
Polyunsaturated Fat 0.1g
Monounsaturated Fat 0.01g
Cholesterol 84mg 28%
Sodium 873mg 36%
Potassium 325mg 9%
Total Carbohydrates 22g 7%
Dietary Fiber 12g 48%
Sugars 2g
Protein 42g 84%
Vitamin A 35%
Vitamin C 40%
Calcium 21%
Iron 27%
* 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 Person
Category FP+FC
Ingredients
Prep Time 5 Minutes
Cook Time 15 Minutes
Passive Time
Servings Person
Category FP+FC
Ingredients
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Nutrition Facts
Beefy Mexican Burrito
Amount Per Serving
Calories 332 Calories from Fat 117
% Daily Value*
Total Fat 13g 20%
Saturated Fat 5g 25%
Polyunsaturated Fat 0.1g
Monounsaturated Fat 0.01g
Cholesterol 84mg 28%
Sodium 873mg 36%
Potassium 325mg 9%
Total Carbohydrates 22g 7%
Dietary Fiber 12g 48%
Sugars 2g
Protein 42g 84%
Vitamin A 35%
Vitamin C 40%
Calcium 21%
Iron 27%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Cook hamburger and add seasoning. Cook according to seasoning instructions.
  2. Saute onion, pepper in remaining grease
  3. Drain majority of grease; add back in hamburger, and sauteed peppers and onions. Add eggs to mixture and cook.
  4. Add egg/hamburger mixture to tortilla. Add cheese and salsa

Spaghetti Squash Pizza Crust

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Spaghetti Squash Pizza Crust
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Prep Time 10 MInutes
Cook Time 30 Minutes
Passive Time
Servings Pizza
Category LP+FC
Ingredients
Prep Time 10 MInutes
Cook Time 30 Minutes
Passive Time
Servings Pizza
Category LP+FC
Ingredients
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Instructions
  1. Cook squash cool press out excess moisture
  2. Add 1/4 cup egg beaters
  3. Season with dry Italian seasoning (your choice is fine)
  4. Shape it into a pizza round (easy to do)
  5. Bake it at 400 for 20 min. then add sauce and LP or FP toppings/fat free shredded cheese
  6. Return to oven and bake another 10 min. It's great!

Meatballs

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Meatballs
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Prep Time 15 minutes
Cook Time 20 minutes
Passive Time
Servings servings
Category FP + FC
Ingredients
Prep Time 15 minutes
Cook Time 20 minutes
Passive Time
Servings servings
Category FP + FC
Ingredients
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Instructions
  1. In a large bowl, combine the turkey, bread crumbs, egg substitue, pepper, Italian seasoning, and the Parmesan cheese. Form into balls.
  2. Spray a large nonstick skillet with 0 calorie cooking spray and heat over medium heat. Add the meatballs and cook until browned an no longer pink inside.
Recipe Notes

Modifications
Serve with a FC only. May serve over spaghetti squash or Fiber Gourmet Noodles.

Chicken Parmesan

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Chicken Parmesan
Nutrition Facts
Chicken Parmesan
Amount Per Serving
Calories 338 Calories from Fat 144
% Daily Value*
Total Fat 16g 25%
Saturated Fat 5g 25%
Polyunsaturated Fat 6g
Monounsaturated Fat 2g
Cholesterol 100mg 33%
Sodium 964mg 40%
Potassium 23mg 1%
Total Carbohydrates 32g 11%
Dietary Fiber 17g 68%
Protein 35g 70%
Vitamin A 10%
Vitamin C 5%
Calcium 36%
Iron 6%
* Percent Daily Values are based on a 2000 calorie diet.
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Prep Time 20 minutes
Cook Time 14 minutes
Passive Time
Servings servings
Category LP + FC
Ingredients
Prep Time 20 minutes
Cook Time 14 minutes
Passive Time
Servings servings
Category LP + FC
Ingredients
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Nutrition Facts
Chicken Parmesan
Amount Per Serving
Calories 338 Calories from Fat 144
% Daily Value*
Total Fat 16g 25%
Saturated Fat 5g 25%
Polyunsaturated Fat 6g
Monounsaturated Fat 2g
Cholesterol 100mg 33%
Sodium 964mg 40%
Potassium 23mg 1%
Total Carbohydrates 32g 11%
Dietary Fiber 17g 68%
Protein 35g 70%
Vitamin A 10%
Vitamin C 5%
Calcium 36%
Iron 6%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Heat oven to 450 degrees
  2. Line a cookie sheet with aluminum foil
  3. Coat with 0 calorie cooking spray
  4. In a 1 gallon resealable bag, mix Carbquick, cheese, galic salt, and paprika
  5. Dip 1/2 inch strip of chicken into egg beaters or egg whites, place in bag and shake.
  6. Put coated chicken on foil lined cookie sheet
  7. Spray "I Can't Believe It's Not Butter" on chicken
  8. Bake 12-14 minutes, turning chicken halfway through
Recipe Notes

Modifications

BBQ “Meatloaf” Bake – Boca

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BBQ "Meatloaf" Bake - Bocca
Nutrition Facts
BBQ "Meatloaf" Bake - Bocca
Amount Per Serving
Calories 220 Calories from Fat 4
% Daily Value*
Total Fat 0.4g 1%
Saturated Fat 0.01g 0%
Polyunsaturated Fat 0.02g
Monounsaturated Fat 0.01g
Sodium 1168mg 49%
Potassium 155mg 4%
Total Carbohydrates 28g 9%
Dietary Fiber 11g 44%
Sugars 5g
Protein 29g 58%
Vitamin A 13%
Vitamin C 3%
Calcium 23%
Iron 29%
* Percent Daily Values are based on a 2000 calorie diet.
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Prep Time 10 minutes
Cook Time 35 minutes
Passive Time
Servings servings
Category LP+FC
Ingredients
Prep Time 10 minutes
Cook Time 35 minutes
Passive Time
Servings servings
Category LP+FC
Ingredients
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Nutrition Facts
BBQ "Meatloaf" Bake - Bocca
Amount Per Serving
Calories 220 Calories from Fat 4
% Daily Value*
Total Fat 0.4g 1%
Saturated Fat 0.01g 0%
Polyunsaturated Fat 0.02g
Monounsaturated Fat 0.01g
Sodium 1168mg 49%
Potassium 155mg 4%
Total Carbohydrates 28g 9%
Dietary Fiber 11g 44%
Sugars 5g
Protein 29g 58%
Vitamin A 13%
Vitamin C 3%
Calcium 23%
Iron 29%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Microwave crumbles in medium microwaveable bowl on HIGH 1-1/2 min. Add all remaining ingredients except ketchup; mix lightly. Let stand 5 min.
  2. Shape into loaf in 9-inch pie plate; top with ketchup.
  3. Bake 35 min. or until center is done (160 degrees F).

Open-Face Feta Omelet

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Open-Face Feta Omelet
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Prep Time 20 minutes
Cook Time 17 minutes
Passive Time
Servings servings
Category FC+FC
Ingredients
Prep Time 20 minutes
Cook Time 17 minutes
Passive Time
Servings servings
Category FC+FC
Ingredients
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Instructions
  1. Cook link pieces in nonstick skillet on medium heat 5 min., stirring occasionally and adding spinach for the last minute.
  2. Stir in egg product; cover. Cook 3 to 5 min. or until egg product is set.
  3. Sprinkle with cheese.
  4. Remove from heat; let stand, covered, 2 min. or until cheese is melted.
  5. Top with tomatoes and pepper.
Recipe Notes

Modifications
Serving Size: 1 omelet plus 1 or 2 Achieve Approved bread