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Pasta Carbonara with Bacon

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Course Main Dish
Cuisine American
Category FP+FC
Prep Time 5 Minutes
Cook Time 20 Minutes
Servings
Servings
Ingredients
Instructions
  1. Cook noodles until they are almost done
  2. While noodles are cooking, dice Canadian Bacon and brown in 1 TBSP of MCT oil
  3. Mix Parmesan cheese, egg yolks, eggs, and black pepper. Whisk until smooth.
  4. Drain noodles. Reserve 1 cup of liquid to use with sauce
  5. Slowly whisk in 1/2 cup of the reserve liquid into the sauce mixture
  6. Return noodles to the pan. Add Canadian Bacon. On low heat stir in sauce mixture and stir until fully cooked. Add additional reserve liquid as needed to obtain desired consistency. If the eggs start to look like scrambled eggs, then the heat is too high.
  7. Garnish with fresh parsley and serve immediately
Course Main Dish
Cuisine American
Category FP+FC
Prep Time 5 Minutes
Cook Time 20 Minutes
Servings
Servings
Ingredients
Instructions
  1. Cook noodles until they are almost done
  2. While noodles are cooking, dice Canadian Bacon and brown in 1 TBSP of MCT oil
  3. Mix Parmesan cheese, egg yolks, eggs, and black pepper. Whisk until smooth.
  4. Drain noodles. Reserve 1 cup of liquid to use with sauce
  5. Slowly whisk in 1/2 cup of the reserve liquid into the sauce mixture
  6. Return noodles to the pan. Add Canadian Bacon. On low heat stir in sauce mixture and stir until fully cooked. Add additional reserve liquid as needed to obtain desired consistency. If the eggs start to look like scrambled eggs, then the heat is too high.
  7. Garnish with fresh parsley and serve immediately
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Cashew Shrimp Fried Cauliflower Rice

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Nutrition Facts
Cashew Shrimp Fried Cauliflower Rice
Amount Per Serving
Calories 422 Calories from Fat 180
% Daily Value*
Total Fat 20g 31%
Saturated Fat 6g 30%
Polyunsaturated Fat 2g
Monounsaturated Fat 5g
Cholesterol 296mg 99%
Sodium 1569mg 65%
Potassium 561mg 16%
Total Carbohydrates 27g 9%
Dietary Fiber 9g 36%
Sugars 11g
Protein 35g 70%
Vitamin A 21%
Vitamin C 128%
Calcium 13%
Iron 29%
* Percent Daily Values are based on a 2000 calorie diet.
Course Main Dish
Cuisine Asian, Gluten Free
Category AA
Servings
people
Ingredients
Instructions
  1. Whisk together the sauce ingredients and set aside.
  2. Cook 4 cups of the Caulilfower Rice according to package instructions; set aside.
  3. Heat the sesame oil in a wok (or saute pan) over medium heat. Add the mushrooms, onion and garlic. Stir and cook for a few minutes, then cover for a few minutes, then stir and cook until the mushrooms are tender and the onion is soft and translucent. Stir in the carrots and peas and saute for a few minutes longer.
  4. Add the Cauliflower Rice, and stir until combined. Continue to cook until the Cauliflower Rice is cooked to taste.
  5. Push the veggies aside and add the eggs to the empty side of the wok or saute pan. Scramble the eggs, then stir to incorporate them into the veggie mixture.
  6. Stir in the shrimp. Pour the sauce over top and stir to mix. Cook for a minute or two longer until the cauliflower "rice" is nice and tender and the shrimp is warm.
  7. Remove from heat and sprinkle with cashews and green onion, if desired.
Course Main Dish
Cuisine Asian, Gluten Free
Category AA
Servings
people
Ingredients
Instructions
  1. Whisk together the sauce ingredients and set aside.
  2. Cook 4 cups of the Caulilfower Rice according to package instructions; set aside.
  3. Heat the sesame oil in a wok (or saute pan) over medium heat. Add the mushrooms, onion and garlic. Stir and cook for a few minutes, then cover for a few minutes, then stir and cook until the mushrooms are tender and the onion is soft and translucent. Stir in the carrots and peas and saute for a few minutes longer.
  4. Add the Cauliflower Rice, and stir until combined. Continue to cook until the Cauliflower Rice is cooked to taste.
  5. Push the veggies aside and add the eggs to the empty side of the wok or saute pan. Scramble the eggs, then stir to incorporate them into the veggie mixture.
  6. Stir in the shrimp. Pour the sauce over top and stir to mix. Cook for a minute or two longer until the cauliflower "rice" is nice and tender and the shrimp is warm.
  7. Remove from heat and sprinkle with cashews and green onion, if desired.
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Nutrition Facts
Cashew Shrimp Fried Cauliflower Rice
Amount Per Serving
Calories 422 Calories from Fat 180
% Daily Value*
Total Fat 20g 31%
Saturated Fat 6g 30%
Polyunsaturated Fat 2g
Monounsaturated Fat 5g
Cholesterol 296mg 99%
Sodium 1569mg 65%
Potassium 561mg 16%
Total Carbohydrates 27g 9%
Dietary Fiber 9g 36%
Sugars 11g
Protein 35g 70%
Vitamin A 21%
Vitamin C 128%
Calcium 13%
Iron 29%
* Percent Daily Values are based on a 2000 calorie diet.
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Shrimp Egg Foo Young

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Course Main Dish
Cuisine American
Category FP FC
Prep Time 15 minutes
Cook Time 10 minutes
Servings
servings
Ingredients
Instructions
  1. Place 2 tablespoons MCT oil in a large pan and cook onions and cabbage over- medium high heat just until tender.
  2. Remove from heat, drain excess liquid, and reserve.
  3. Whisk the eggs in a bowl and mix in soy sauce, spices, drained cabbage mixture, and bamboo shoots.
  4. Using a non-stick pan over medium-high heat, add 2 MCT oil and heat.
  5. Ladle about 4 ounces of the cabbage mixture into the hot pan, as you would for pancakes, and sprinkle the small shrimp evenly on top of each.
  6. Cook for about 3 minutes, or until edges start to brown and when jiggled, it slides in the pan.
  7. Flip and cook another 2 to 3 minutes until cooked through.
  8. Garnish with scallions.
Course Main Dish
Cuisine American
Category FP FC
Prep Time 15 minutes
Cook Time 10 minutes
Servings
servings
Ingredients
Instructions
  1. Place 2 tablespoons MCT oil in a large pan and cook onions and cabbage over- medium high heat just until tender.
  2. Remove from heat, drain excess liquid, and reserve.
  3. Whisk the eggs in a bowl and mix in soy sauce, spices, drained cabbage mixture, and bamboo shoots.
  4. Using a non-stick pan over medium-high heat, add 2 MCT oil and heat.
  5. Ladle about 4 ounces of the cabbage mixture into the hot pan, as you would for pancakes, and sprinkle the small shrimp evenly on top of each.
  6. Cook for about 3 minutes, or until edges start to brown and when jiggled, it slides in the pan.
  7. Flip and cook another 2 to 3 minutes until cooked through.
  8. Garnish with scallions.
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Recipe Notes

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NOTE: Cook's Note: If Egg Foo Young becomes brown too quickly, finish it by baking in a preheated 350 degrees F oven for a few minutes.

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Tomato and Egg Stacks

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Course Breakfast
Category
Prep Time 10 minutes
Cook Time 50 minutes
Servings
servings
Instructions
  1. Heat oven to 400 degrees F. Heat 2 tsp. of the oil in medium nonstick skillet over medium-high heat. Add onion, thyme, and 1/2 tsp. kosher salt. Cook, stirring, until onion is soft. about 6 minutes. Reduce heat to low and continue to cook, stirring occasionally, until onion is golden brown, about 20 minutes. Transfer onion to bowl.
  2. Lightly coat sheet pan with cooking spray. Arrange tomato slices in even layer and top with cheese and onion. Bake until cheese is melted, 5 to 7 minutes. Meanwhile, heat remaining 1 tsp. oil in skillet over medium-high heat. Add ham and cook until crisp, about 2 minutes. Poach or fry eggs before serving. Season with additional thyme, if desired.
Course Breakfast
Category
Prep Time 10 minutes
Cook Time 50 minutes
Servings
servings
Instructions
  1. Heat oven to 400 degrees F. Heat 2 tsp. of the oil in medium nonstick skillet over medium-high heat. Add onion, thyme, and 1/2 tsp. kosher salt. Cook, stirring, until onion is soft. about 6 minutes. Reduce heat to low and continue to cook, stirring occasionally, until onion is golden brown, about 20 minutes. Transfer onion to bowl.
  2. Lightly coat sheet pan with cooking spray. Arrange tomato slices in even layer and top with cheese and onion. Bake until cheese is melted, 5 to 7 minutes. Meanwhile, heat remaining 1 tsp. oil in skillet over medium-high heat. Add ham and cook until crisp, about 2 minutes. Poach or fry eggs before serving. Season with additional thyme, if desired.
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Pumpkin Nut Cupcakes

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Course Snack
Category AA
Prep Time 15 minutes
Cook Time 18 minutes
Servings
servings
Instructions
  1. Mix all ingredients
  2. Spray muffin pan with 0 Calorie Cooking spray
  3. Pour into muffin pan until 1/2 full
  4. Cook at 325 degrees for 18 minutes
Course Snack
Category AA
Prep Time 15 minutes
Cook Time 18 minutes
Servings
servings
Instructions
  1. Mix all ingredients
  2. Spray muffin pan with 0 Calorie Cooking spray
  3. Pour into muffin pan until 1/2 full
  4. Cook at 325 degrees for 18 minutes
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Shrimp Egg Foo Young

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Course Main Dish
Cuisine Asian
Category
Prep Time 20 minutes
Cook Time 10 minutes
Servings
servings
Instructions
  1. Place 2 tablespoons MCT oil in a large pan and cook onions and cabbage over- medium high heat just until tender.
  2. Remove from heat, drain excess liquid, and reserve.
  3. Whisk the eggs in a bowl and mix in soy sauce, spices, drained cabbage mixture, and bamboo shoots.
  4. Using a non-stick pan over medium-high heat, add 2 MCT oil and heat.
  5. Ladle about 4 ounces of the cabbage mixture into the hot pan, as you would for pancakes, and sprinkle the small shrimp evenly on top of each.
  6. Cook for about 3 minutes, or until edges start to brown and when jiggled, it slides in the pan.
  7. Flip and cook another 2 to 3 minutes until cooked through.
  8. Garnish with scallions.
Course Main Dish
Cuisine Asian
Category
Prep Time 20 minutes
Cook Time 10 minutes
Servings
servings
Instructions
  1. Place 2 tablespoons MCT oil in a large pan and cook onions and cabbage over- medium high heat just until tender.
  2. Remove from heat, drain excess liquid, and reserve.
  3. Whisk the eggs in a bowl and mix in soy sauce, spices, drained cabbage mixture, and bamboo shoots.
  4. Using a non-stick pan over medium-high heat, add 2 MCT oil and heat.
  5. Ladle about 4 ounces of the cabbage mixture into the hot pan, as you would for pancakes, and sprinkle the small shrimp evenly on top of each.
  6. Cook for about 3 minutes, or until edges start to brown and when jiggled, it slides in the pan.
  7. Flip and cook another 2 to 3 minutes until cooked through.
  8. Garnish with scallions.
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Recipe Notes

Modifications
NOTE: Cook's Note: If Egg Foo Young becomes brown too quickly, finish it by baking in a preheated 350 degrees F oven for a few minutes. Recipe Courtesy of George Stella on Food Network.com

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Vanilla Protein Pancakes

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Course Breakfast
Cuisine American
Category
Prep Time 10 minutes
Cook Time 5 minutes
Servings
servings
Instructions
  1. Wisk Ricotta cheese and eggs together
  2. Wisk in protein powder, salt and baking powder until mixed
  3. Cook on griddle coated with 0 calorie cooking spray
Course Breakfast
Cuisine American
Category
Prep Time 10 minutes
Cook Time 5 minutes
Servings
servings
Instructions
  1. Wisk Ricotta cheese and eggs together
  2. Wisk in protein powder, salt and baking powder until mixed
  3. Cook on griddle coated with 0 calorie cooking spray
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Recipe Notes

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Serving Size: Entire batch = 1 meal. May add a few berries, fat free Redi whip and Sugar Free syrup or (and better) Walden Farms Pancake syrup

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Tomato-Topped Frittata

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Course Side Dish
Cuisine Mexican
Category FC NC
Prep Time 15 minutes
Cook Time 25 minutes
Servings
servings
Instructions
  1. Spray 12-inch nonstick skillet with 0 calorie cooking spray.
  2. Place vegetables and garlic in skillet.
  3. Cook over medium heat for about 2 minutes
  4. In medium bowl, combine eggs, basil, salt and hot pepper sauce. Beat well.
  5. Pour egg mixture over vegetables in skillet.
  6. Cover and cook 15 to 20 minutes until eggs are set and vegetables are crisp-tender, lifting edges occasionally to allow uncooked egg mixture to flow to bottom of pan
  7. Arrange tomato slices around outer edge of skillet. Sprinkle with cheese. Cover; cook an additional 2 minutes or until cheese is melted.
  8. Cut into wedges to serve
Course Side Dish
Cuisine Mexican
Category FC NC
Prep Time 15 minutes
Cook Time 25 minutes
Servings
servings
Instructions
  1. Spray 12-inch nonstick skillet with 0 calorie cooking spray.
  2. Place vegetables and garlic in skillet.
  3. Cook over medium heat for about 2 minutes
  4. In medium bowl, combine eggs, basil, salt and hot pepper sauce. Beat well.
  5. Pour egg mixture over vegetables in skillet.
  6. Cover and cook 15 to 20 minutes until eggs are set and vegetables are crisp-tender, lifting edges occasionally to allow uncooked egg mixture to flow to bottom of pan
  7. Arrange tomato slices around outer edge of skillet. Sprinkle with cheese. Cover; cook an additional 2 minutes or until cheese is melted.
  8. Cut into wedges to serve
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Spaghetti Squash Egg Cups

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Cuisine Vegetarian
Category FP FC
Prep Time 20 minutes
Cook Time 27 minutes
Servings
servings
Ingredients
Instructions
  1. Preheat the oven to 425F. Spray an 8 well muffin tin with cooking spray.
  2. Wash the spaghetti squash, and use a knife to poke 8 to 10 holes into it. Place squash into a microwaveable dish. Microwave for 7 minutes; turn over and microwave for an additional 7 minutes. Allow squash to cool for 5 minutes. Cut off the ends of the squash and cut in half. Remove seeds, and use a fork to scrape pulp into a mesh strainer. Press down on squash pulp to drain liquid.
  3. Heat cooking oil in a medium skillet on medium-low heat. Reserve a handful of green onions for garnish. Add remaining onions to the pan, and saute for about 5 minutes, or until soft.
  4. Put squash, green onions, egg white, salt, pepper, Carbquick and cheese into mixing bowl. Combine until well mixed. Evenly divide mixture into 8 muffin tin wells (if squash was large, you may have some extra). Press down on the bottom and sides of each well to create a nest. Bake for 15 minutes, until the edges become golden and crispy.
  5. Reduce the heat to 375F. Remove muffin tin from oven, and carefully crack 1 egg into each well. Bake an additional 10 to 12 minutes, or longer depending on how you like your eggs. Garnish with green onions, and serve.
Cuisine Vegetarian
Category FP FC
Prep Time 20 minutes
Cook Time 27 minutes
Servings
servings
Ingredients
Instructions
  1. Preheat the oven to 425F. Spray an 8 well muffin tin with cooking spray.
  2. Wash the spaghetti squash, and use a knife to poke 8 to 10 holes into it. Place squash into a microwaveable dish. Microwave for 7 minutes; turn over and microwave for an additional 7 minutes. Allow squash to cool for 5 minutes. Cut off the ends of the squash and cut in half. Remove seeds, and use a fork to scrape pulp into a mesh strainer. Press down on squash pulp to drain liquid.
  3. Heat cooking oil in a medium skillet on medium-low heat. Reserve a handful of green onions for garnish. Add remaining onions to the pan, and saute for about 5 minutes, or until soft.
  4. Put squash, green onions, egg white, salt, pepper, Carbquick and cheese into mixing bowl. Combine until well mixed. Evenly divide mixture into 8 muffin tin wells (if squash was large, you may have some extra). Press down on the bottom and sides of each well to create a nest. Bake for 15 minutes, until the edges become golden and crispy.
  5. Reduce the heat to 375F. Remove muffin tin from oven, and carefully crack 1 egg into each well. Bake an additional 10 to 12 minutes, or longer depending on how you like your eggs. Garnish with green onions, and serve.
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You may serve with a piece of Achieve Approved FC Bread:

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Perfect Cornbread

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Course Side Dish
Cuisine Vegetarian
Category NC
Prep Time 10 minutes
Cook Time 2 minutes
Servings
servings
Instructions
  1. Mix Liquids first, then add your dry ingredients.
  2. Pour into microwave safe 6" bowl.
  3. Pre-Spray bowl with 0 calorie butter spray.
  4. Pour mixture into bowl and microwave on High (Level 8 on most Microwaves)for 2 minutes.
  5. Spray some zero calorie butter spray on top of bread when complete.
  6. Slice into 4-6 Slices.
Course Side Dish
Cuisine Vegetarian
Category NC
Prep Time 10 minutes
Cook Time 2 minutes
Servings
servings
Instructions
  1. Mix Liquids first, then add your dry ingredients.
  2. Pour into microwave safe 6" bowl.
  3. Pre-Spray bowl with 0 calorie butter spray.
  4. Pour mixture into bowl and microwave on High (Level 8 on most Microwaves)for 2 minutes.
  5. Spray some zero calorie butter spray on top of bread when complete.
  6. Slice into 4-6 Slices.
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Recipe Notes

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Serve with LP + FC; CF; CF+FC 1 slice of this cornbread can also be a snack!

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