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Lasagna Stuffed Chicken

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Lasagna Stuffed Chicken
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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.
Course Main Dish
Cuisine American
Category FP
Prep Time 10 Minutes
Cook Time 1 Hour
Total Servings
servings
Ingredients
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.
Course Main Dish
Cuisine American
Category FP
Prep Time 10 Minutes
Cook Time 1 Hour
Total Servings
servings
Ingredients
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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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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Super Easy Egg Foo Yung

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Super Easy Egg Foo Yung
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Cuisine Asian
Category Achieve Approved
Prep Time 5 Minutes
Cook Time 20 Minutes
Total Servings
Servings
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.
Cuisine Asian
Category Achieve Approved
Prep Time 5 Minutes
Cook Time 20 Minutes
Total Servings
Servings
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

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Black Bean Burgers
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Nutrition Facts
Black Bean Burgers
Amount Per Serving
Calories 345 Calories from Fat 63
% Daily Value*
Total Fat 7g 11%
Saturated Fat 2g 10%
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 63mg 21%
Sodium 764mg 32%
Potassium 591mg 17%
Total Carbohydrates 59g 20%
Dietary Fiber 19g 76%
Sugars 5g
Protein 20g 40%
Vitamin A 40%
Vitamin C 85%
Calcium 32%
Iron 41%
* Percent Daily Values are based on a 2000 calorie diet.
Category AA
Total Servings
burgers
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.
Category AA
Total Servings
burgers
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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Nutrition Facts
Black Bean Burgers
Amount Per Serving
Calories 345 Calories from Fat 63
% Daily Value*
Total Fat 7g 11%
Saturated Fat 2g 10%
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 63mg 21%
Sodium 764mg 32%
Potassium 591mg 17%
Total Carbohydrates 59g 20%
Dietary Fiber 19g 76%
Sugars 5g
Protein 20g 40%
Vitamin A 40%
Vitamin C 85%
Calcium 32%
Iron 41%
* Percent Daily Values are based on a 2000 calorie diet.
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Swedish Meatballs

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Swedish Meatballs
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Course Main Dish
Cuisine Italian
Category FP FC
Prep Time 30 minutes
Cook Time 25 minutes
Total Servings
servings
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)
Course Main Dish
Cuisine Italian
Category FP FC
Prep Time 30 minutes
Cook Time 25 minutes
Total Servings
servings
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)
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Pumpkin Nut Pancakes

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Pumpkin Nut Pancakes
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Course Breakfast
Cuisine American
Category AA
Prep Time 10 minutes
Cook Time 10 minutes
Total Servings
servings
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
Course Breakfast
Cuisine American
Category AA
Prep Time 10 minutes
Cook Time 10 minutes
Total Servings
servings
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
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Carbquick Peanut Butter Pancakes

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Carbquick Peanut Butter 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.
Category AA
Prep Time 5 minutes
Cook Time 5 minutes
Total Servings
servings
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 suface
Category AA
Prep Time 5 minutes
Cook Time 5 minutes
Total Servings
servings
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 suface
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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.
Recipe Notes
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Eggs Florentine Casserole

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Eggs Florentine Casserole
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Course Breakfast
Category FP+FC
Prep Time 20 minutes
Cook Time 30 minutes
Total Servings
servings
Instructions
  1. Preheat oven to 350. In a large skillet, cook sausage over medium heat 6-8 minutes or until no longer pink, breaking into crumbles; drain and transfer to a greased 13x9-in. baking dish.
  2. In same skillet, heat butter over medium-high heat. Add onion and mushrooms; cook and stir 3-5 minutes or until tender. Stir in spinach. Spoon vegetable mixture over sausage.
  3. In a large bowl, whisk eggs and milk until blended; pour egg mixture over vegetables. Sprinkle with cheeses and paprika. Bake, uncovered, 30-35 minutes or until the center is set and a thermometer inserted in center reads 165.
  4. Let stand 10 minutes before serving.
Course Breakfast
Category FP+FC
Prep Time 20 minutes
Cook Time 30 minutes
Total Servings
servings
Instructions
  1. Preheat oven to 350. In a large skillet, cook sausage over medium heat 6-8 minutes or until no longer pink, breaking into crumbles; drain and transfer to a greased 13x9-in. baking dish.
  2. In same skillet, heat butter over medium-high heat. Add onion and mushrooms; cook and stir 3-5 minutes or until tender. Stir in spinach. Spoon vegetable mixture over sausage.
  3. In a large bowl, whisk eggs and milk until blended; pour egg mixture over vegetables. Sprinkle with cheeses and paprika. Bake, uncovered, 30-35 minutes or until the center is set and a thermometer inserted in center reads 165.
  4. Let stand 10 minutes before serving.
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Pumpkin Cake

Pumpkin Cake
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Course Snack
Category S
Prep Time 10 minutes
Cook Time 25 minutes
Total Servings
servings
Ingredients
Instructions
  1. 1. Mix ingredients together
  2. 2. Spray pan with 0 calorie cooking spray
  3. 3. Place mixed ingredients in 9 x 13 pan
  4. 4. Cook at 325 degrees for 25 minutes
Course Snack
Category S
Prep Time 10 minutes
Cook Time 25 minutes
Total Servings
servings
Ingredients
Instructions
  1. 1. Mix ingredients together
  2. 2. Spray pan with 0 calorie cooking spray
  3. 3. Place mixed ingredients in 9 x 13 pan
  4. 4. Cook at 325 degrees for 25 minutes
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Baked Eggs, Bacon, Tomatoes, and Feta

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Baked Eggs, Bacon, Tomatoes, and Feta
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Nutrition Facts
Baked Eggs, Bacon, Tomatoes, and Feta
Amount Per Serving
Calories 158 Calories from Fat 63
% Daily Value*
Total Fat 7g 11%
Saturated Fat 2g 10%
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 215mg 72%
Sodium 474mg 20%
Potassium 149mg 4%
Total Carbohydrates 4g 1%
Dietary Fiber 2g 8%
Sugars 2g
Protein 20g 40%
Vitamin A 12%
Vitamin C 6%
Calcium 13%
Iron 15%
* Percent Daily Values are based on a 2000 calorie diet.
Course Breakfast
Category FP + FC
Prep Time 10 minutes
Cook Time 10 minutes
Total Servings
servings
Instructions
  1. Spray dish with 0 calorie cooking spray
  2. Place one slice of canadian bacon in the bottom of the ramekin
  3. Add egg, cherry tomato halves, then feta cheese
  4. Season with thyme, salt and pepper
  5. Bake in preheated oven 350 degrees for 8-10 minutes
Course Breakfast
Category FP + FC
Prep Time 10 minutes
Cook Time 10 minutes
Total Servings
servings
Instructions
  1. Spray dish with 0 calorie cooking spray
  2. Place one slice of canadian bacon in the bottom of the ramekin
  3. Add egg, cherry tomato halves, then feta cheese
  4. Season with thyme, salt and pepper
  5. Bake in preheated oven 350 degrees for 8-10 minutes
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Nutrition Facts
Baked Eggs, Bacon, Tomatoes, and Feta
Amount Per Serving
Calories 158 Calories from Fat 63
% Daily Value*
Total Fat 7g 11%
Saturated Fat 2g 10%
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 215mg 72%
Sodium 474mg 20%
Potassium 149mg 4%
Total Carbohydrates 4g 1%
Dietary Fiber 2g 8%
Sugars 2g
Protein 20g 40%
Vitamin A 12%
Vitamin C 6%
Calcium 13%
Iron 15%
* Percent Daily Values are based on a 2000 calorie diet.
Recipe Notes
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Achieve Brownies

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Achieve Brownies
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Nutrition Facts
Achieve Brownies
Amount Per Serving
Calories 88 Calories from Fat 18
% Daily Value*
Total Fat 2g 3%
Saturated Fat 1g 5%
Polyunsaturated Fat 0.1g
Monounsaturated Fat 1g
Cholesterol 25mg 8%
Sodium 78mg 3%
Potassium 241mg 7%
Total Carbohydrates 18g 6%
Dietary Fiber 12g 48%
Sugars 3g
Protein 5g 10%
Vitamin A 1%
Vitamin C 0.2%
Calcium 9%
Iron 11%
* Percent Daily Values are based on a 2000 calorie diet.
Course Side Dish, Snack
Category AA
Prep Time 15 minutes
Cook Time 15 minutes
Total Servings
servings
Instructions
  1. Preheat the oven to 400F.
  2. Grease a square 8 x 8 baking dish
  3. Combine all ingredients into a food processor or a blender, and blend until smooth (about 1 minute). Pour into the prepared dish and bake for about 15 minutes.
  4. Allow to cool completely before cutting into 9 large squares.
Course Side Dish, Snack
Category AA
Prep Time 15 minutes
Cook Time 15 minutes
Total Servings
servings
Instructions
  1. Preheat the oven to 400F.
  2. Grease a square 8 x 8 baking dish
  3. Combine all ingredients into a food processor or a blender, and blend until smooth (about 1 minute). Pour into the prepared dish and bake for about 15 minutes.
  4. Allow to cool completely before cutting into 9 large squares.
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Nutrition Facts
Achieve Brownies
Amount Per Serving
Calories 88 Calories from Fat 18
% Daily Value*
Total Fat 2g 3%
Saturated Fat 1g 5%
Polyunsaturated Fat 0.1g
Monounsaturated Fat 1g
Cholesterol 25mg 8%
Sodium 78mg 3%
Potassium 241mg 7%
Total Carbohydrates 18g 6%
Dietary Fiber 12g 48%
Sugars 3g
Protein 5g 10%
Vitamin A 1%
Vitamin C 0.2%
Calcium 9%
Iron 11%
* Percent Daily Values are based on a 2000 calorie diet.
Recipe Notes