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Chocolate Chip Nut Waffles

Chocolate Chip Nut Pancakes
Nutrition Facts
Chocolate Chip Nut Pancakes
Amount Per Serving
Calories 360 Calories from Fat 225
% Daily Value*
Total Fat 25g 38%
Saturated Fat 6g 30%
Polyunsaturated Fat 6g
Monounsaturated Fat 2g
Cholesterol 175mg 58%
Sodium 1878mg 78%
Potassium 89mg 3%
Total Carbohydrates 37g 12%
Dietary Fiber 22g 88%
Sugars 4g
Protein 16g 32%
Vitamin A 13%
Vitamin C 4%
Calcium 30%
Iron 16%
* Percent Daily Values are based on a 2000 calorie diet.
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Prep Time 5 Minutes
Cook Time 5 Minutes
Passive Time
Servings serving
Category
Ingredients
Prep Time 5 Minutes
Cook Time 5 Minutes
Passive Time
Servings serving
Category
Ingredients
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Nutrition Facts
Chocolate Chip Nut Pancakes
Amount Per Serving
Calories 360 Calories from Fat 225
% Daily Value*
Total Fat 25g 38%
Saturated Fat 6g 30%
Polyunsaturated Fat 6g
Monounsaturated Fat 2g
Cholesterol 175mg 58%
Sodium 1878mg 78%
Potassium 89mg 3%
Total Carbohydrates 37g 12%
Dietary Fiber 22g 88%
Sugars 4g
Protein 16g 32%
Vitamin A 13%
Vitamin C 4%
Calcium 30%
Iron 16%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Heat waffle iron and spray with 0 calorie cooking spray. Mix together ingredients and cook. Makes 2 six inch waffles.
  2. Top waffles with sugar free syrup, fat free Redi whip and butter spray

Egg

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Egg
Nutrition Facts
Egg
Amount Per Serving
Calories 60 Calories from Fat 36
% Daily Value*
Total Fat 4g 6%
Saturated Fat 1g 5%
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 175mg 58%
Sodium 65mg 3%
Protein 6g 12%
Vitamin A 6%
Calcium 2%
Iron 4%
* Percent Daily Values are based on a 2000 calorie diet.
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Servings
Person
Product
Servings
Person
Product
Nutrition Facts
Egg
Amount Per Serving
Calories 60 Calories from Fat 36
% Daily Value*
Total Fat 4g 6%
Saturated Fat 1g 5%
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 175mg 58%
Sodium 65mg 3%
Protein 6g 12%
Vitamin A 6%
Calcium 2%
Iron 4%
* Percent Daily Values are based on a 2000 calorie diet.
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Denver Omelete Scrambled Eggs Skillet

Denver Omelete Scrambled Eggs Skillet
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Prep Time 10 Minutes
Cook Time 10 Minutes
Passive Time
Servings Person
Category FP+FC
Ingredients
Prep Time 10 Minutes
Cook Time 10 Minutes
Passive Time
Servings Person
Category FP+FC
Ingredients
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Instructions
  1. Heat a large non-stick skillet over MED heat. Add MCT oil, then add onion and both bell peppers. Cook, stirring often, until tender, but still vibrant, about 3 minutes.
  2. Add diced ham and cook a couple minutes. While ham is cooking add eggs to a mixing bowl and whisk until fully mixed.
  3. Reduce heat to LOW and add eggs. Cook to desired consistency. Salt and pepper to taste.
  4. Remove from heat, sprinkle with cheese and cover loosely with foil. Serve hot.
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Sausage, Egg and Cheese Breakfast Sandwich

Sausage, Egg and Cheese Breakfast Sandwich
Nutrition Facts
Sausage, Egg and Cheese Breakfast Sandwich
Amount Per Serving
Calories 324 Calories from Fat 153
% Daily Value*
Total Fat 17g 26%
Saturated Fat 4g 20%
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 252mg 84%
Sodium 630mg 26%
Potassium 67mg 2%
Total Carbohydrates 22g 7%
Dietary Fiber 5g 20%
Sugars 4g
Protein 24g 48%
Vitamin A 5%
Calcium 9%
Iron 17%
* Percent Daily Values are based on a 2000 calorie diet.
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Prep Time 2 Minutes
Cook Time 5 Minutes
Passive Time
Servings Person
Category FP+FC
Ingredients
Prep Time 2 Minutes
Cook Time 5 Minutes
Passive Time
Servings Person
Category FP+FC
Ingredients
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Nutrition Facts
Sausage, Egg and Cheese Breakfast Sandwich
Amount Per Serving
Calories 324 Calories from Fat 153
% Daily Value*
Total Fat 17g 26%
Saturated Fat 4g 20%
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 252mg 84%
Sodium 630mg 26%
Potassium 67mg 2%
Total Carbohydrates 22g 7%
Dietary Fiber 5g 20%
Sugars 4g
Protein 24g 48%
Vitamin A 5%
Calcium 9%
Iron 17%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Cook sausage in 0 calorie cooking spray
  2. Fry large egg in 0 calorie cooking spray
  3. Place egg, sausage, and cheese on slimwich bun
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Lasagna Stuffed Chicken

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Lasagna Stuffed Chicken
Nutrition Facts
Lasagna Stuffed Chicken
Amount Per Serving
Calories 387 Calories from Fat 135
% Daily Value*
Total Fat 15g 23%
Saturated Fat 6g 30%
Trans Fat 0.02g
Polyunsaturated Fat 0.4g
Monounsaturated Fat 1g
Cholesterol 130mg 43%
Sodium 1192mg 50%
Potassium 473mg 14%
Total Carbohydrates 13g 4%
Dietary Fiber 1g 4%
Sugars 5g
Protein 48g 96%
Vitamin A 8%
Vitamin C 3%
Calcium 79%
Iron 9%
* Percent Daily Values are based on a 2000 calorie diet.
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Prep Time 10 Minutes
Cook Time 1 Hour
Passive Time
Servings servings
Category FP
Ingredients
Prep Time 10 Minutes
Cook Time 1 Hour
Passive Time
Servings servings
Category FP
Ingredients
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Nutrition Facts
Lasagna Stuffed Chicken
Amount Per Serving
Calories 387 Calories from Fat 135
% Daily Value*
Total Fat 15g 23%
Saturated Fat 6g 30%
Trans Fat 0.02g
Polyunsaturated Fat 0.4g
Monounsaturated Fat 1g
Cholesterol 130mg 43%
Sodium 1192mg 50%
Potassium 473mg 14%
Total Carbohydrates 13g 4%
Dietary Fiber 1g 4%
Sugars 5g
Protein 48g 96%
Vitamin A 8%
Vitamin C 3%
Calcium 79%
Iron 9%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Preheat oven to 375°. In a bowl, combine ricotta, ½ cup mozzarella, ¼ cup Parmesan, egg, and basil. Season with salt and pepper.
  2. Cut a pocket in each chicken breast. Stuff each with 2 tablespoons marinara sauce and 1/4 of ricotta mixture.
  3. Arrange stuffed chicken in the bottom of a 9"-x-13" baking dish. Season with salt and pepper. Sprinkle with Italian seasoning and drizzle with oil.
  4. Bake until chicken is just cooked through, about 25 minutes. Discard excess juices in pan.
  5. Change oven to broil and top the chicken with remaining ¾ cup marinara, remaining ¾ cup mozzarella, and remaining 2 tablespoons Parmesan. Broil until cheese is golden and bubbly, about 4 minutes.
  6. Garnish with basil before serving.
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Super Easy Egg Foo Yung

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Super Easy Egg Foo Yung
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Prep Time 5 Minutes
Cook Time 20 Minutes
Passive Time
Servings Servings
Category Achieve Approved
Ingredients
Prep Time 5 Minutes
Cook Time 20 Minutes
Passive Time
Servings Servings
Category Achieve Approved
Ingredients
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Instructions
  1. In a large bowl, beat 8 eggs. Add all vegetables and the soy sauce and stir to combine.
  2. Heat 1 teaspoon sesame oil in a skillet on medium heat and add about half a cup of the egg mixture to the pan (exact amount will vary). Cook each side until golden brown, flipping once or twice.
  3. Repeat with remaining sesame oil and egg mixture until batch is complete.
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Black Bean Burgers

Black Bean Burgers
Nutrition Facts
Black Bean Burgers
Amount Per Serving
Calories 329 Calories from Fat 63
% Daily Value*
Total Fat 7g 11%
Saturated Fat 2g 10%
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 54mg 18%
Sodium 762mg 32%
Potassium 567mg 16%
Total Carbohydrates 55g 18%
Dietary Fiber 19g 76%
Sugars 5g
Protein 19g 38%
Vitamin A 40%
Vitamin C 80%
Calcium 31%
Iron 40%
* Percent Daily Values are based on a 2000 calorie diet.
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Passive Time
Servings Servings
Category AA
Ingredients
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Nutrition Facts
Black Bean Burgers
Amount Per Serving
Calories 329 Calories from Fat 63
% Daily Value*
Total Fat 7g 11%
Saturated Fat 2g 10%
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 54mg 18%
Sodium 762mg 32%
Potassium 567mg 16%
Total Carbohydrates 55g 18%
Dietary Fiber 19g 76%
Sugars 5g
Protein 19g 38%
Vitamin A 40%
Vitamin C 80%
Calcium 31%
Iron 40%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil. If baking, preheat oven to 375 degrees F (190 degrees C), and lightly oil a baking sheet using MCT oil or a zero-calorie cooking spray.
  2. In a medium bowl, mash black beans with a fork until thick and pasty.
  3. In a food processor, finely chop bell pepper, onion, and garlic. Then stir into mashed beans.
  4. In a small bowl, stir together egg, chili powder, cumin, and chili sauce.
  5. Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. Divide mixture into four patties.
  6. If grilling, place patties on foil, and grill about 8 minutes on each side. If baking, place patties on baking sheet, and bake about 10 minutes on each side. If desired, melt a slice of cheese on top of each patty.
  7. Place patties on buns and top with your favorite approved condiments. Serve with your favorite FC veggies, such as broccoli or cauliflower. Enjoy with a glass of Kroger Carbmaster Milk or your favorite Freebie beverage.
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Swedish Meatballs

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Swedish Meatballs
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Prep Time 30 minutes
Cook Time 25 minutes
Passive Time
Servings servings
Category FP FC
Ingredients
Prep Time 30 minutes
Cook Time 25 minutes
Passive Time
Servings servings
Category FP FC
Ingredients
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Instructions
  1. Make FC bread crumbs by drying out bread in oven and blending in food processor.
  2. In a large deep saute pan, heat oil on medium heat, add onions and garlic
  3. Saute until onions are translucent, about 4-5 minutes.
  4. Add celery and parsley and cook until soft, about 3-4 more minutes.
  5. In a large bowl combine beef, egg, onion mixture, breadcrumbs, salt, pepper and allspice. Mix well and form meatballs with your hands 1/8 cup each (fill 1/4 cup then divide the meat in half).
  6. Add beef stock to the pan and bring to a boil. Reduce heat to medium-low and slowly drop meatballs into the broth. Cover and cook about 20 minutes.
  7. Remove the meatballs with a slotted spoon and set aside in a serving dish.
  8. Strain the stock, add to blender with cream cheese and pulse until smooth.
  9. Return to pan and simmer a few minutes to thicken, then pour over meatballs.
  10. Garnish with parsley and serve over Al Dente Carb Nada Noodles (Optional)
Recipe Notes

Modifications
This makes 22 meatballs Serve with a FC.

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Pumpkin Nut Pancakes

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Pumpkin Nut Pancakes
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Prep Time 10 minutes
Cook Time 10 minutes
Passive Time
Servings servings
Category AA
Ingredients
Prep Time 10 minutes
Cook Time 10 minutes
Passive Time
Servings servings
Category AA
Ingredients
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Instructions
  1. Mix all ingredients and let sit for 5 minutes
  2. Heat skillet to medium and spray with 0 calorie cooking spray
  3. Scoop out in 1/4 cup servings into skillet and cook until small bubbles begin to form and then flip to other side to complete cooking
  4. Top with fat free Redi Whip and a sugar free or calorie free syrup
Recipe Notes

Modifications
3 = Meal. If you have 2 you can enjoy a cup of Achieve Approved milk

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Carbquick Peanut Butter Pancakes

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Carbquick Peanut Butter Pancakes
Nutrition Facts
Carbquick Peanut Butter Pancakes
Amount Per Serving
Calories 419 Calories from Fat 234
% Daily Value*
Total Fat 26g 40%
Saturated Fat 9g 45%
Polyunsaturated Fat 13g
Monounsaturated Fat 2g
Cholesterol 213mg 71%
Sodium 803mg 33%
Potassium 67mg 2%
Total Carbohydrates 50g 17%
Dietary Fiber 37g 148%
Sugars 7g
Protein 29g 58%
Vitamin A 21%
Vitamin C 10%
Calcium 44%
Iron 16%
* Percent Daily Values are based on a 2000 calorie diet.
Banana Nut Pancakes
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Prep Time 5 minutes
Cook Time 5 minutes
Passive Time
Servings servings
Category AA
Ingredients
Prep Time 5 minutes
Cook Time 5 minutes
Passive Time
Servings servings
Category AA
Ingredients
Banana Nut Pancakes
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Nutrition Facts
Carbquick Peanut Butter Pancakes
Amount Per Serving
Calories 419 Calories from Fat 234
% Daily Value*
Total Fat 26g 40%
Saturated Fat 9g 45%
Polyunsaturated Fat 13g
Monounsaturated Fat 2g
Cholesterol 213mg 71%
Sodium 803mg 33%
Potassium 67mg 2%
Total Carbohydrates 50g 17%
Dietary Fiber 37g 148%
Sugars 7g
Protein 29g 58%
Vitamin A 21%
Vitamin C 10%
Calcium 44%
Iron 16%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Heat griddle on medium heat until drop of water sizzles
  2. Spray with 0 calorie cooking spray
  3. Dip out batter in 1/4 cup amounts
  4. Flip pancakes when bubbles appear on surface
Recipe Notes

Modifications
Makes 3 - 4 Pancakes May enjoy with 1 cup of Kroger Carbmaster Milk (any flavor)