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Cheeseburger Bake

Cheeseburger Bake
Nutrition Facts
Cheeseburger Bake
Amount Per Serving
Calories 233 Calories from Fat 63
% Daily Value*
Total Fat 7g 11%
Saturated Fat 2g 10%
Polyunsaturated Fat 4g
Cholesterol 30mg 10%
Sodium 638mg 27%
Potassium 33mg 1%
Total Carbohydrates 16g 5%
Dietary Fiber 11g 44%
Sugars 3g
Protein 35g 70%
Vitamin A 16%
Vitamin C 4%
Calcium 59%
Iron 11%
* Percent Daily Values are based on a 2000 calorie diet.
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Prep Time 5 Minutes
Cook Time 35 Minutes
Passive Time
Servings servings
Category
Ingredients
Prep Time 5 Minutes
Cook Time 35 Minutes
Passive Time
Servings servings
Category
Ingredients
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Nutrition Facts
Cheeseburger Bake
Amount Per Serving
Calories 233 Calories from Fat 63
% Daily Value*
Total Fat 7g 11%
Saturated Fat 2g 10%
Polyunsaturated Fat 4g
Cholesterol 30mg 10%
Sodium 638mg 27%
Potassium 33mg 1%
Total Carbohydrates 16g 5%
Dietary Fiber 11g 44%
Sugars 3g
Protein 35g 70%
Vitamin A 16%
Vitamin C 4%
Calcium 59%
Iron 11%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Heat oven to 400F. Generously grease rectangular baking dish, 13x9x2 inches.
  2. Cook ground beef and onion in 10-inch skillet over medium heat, stirring occasionally, until beef is brown; drain. Stir in 1 cup cheese and half and half, bring to a simmer till cheese melts.
  3. Stir carbquik and water in baking dish until moistened; spread evenly. Spread beef mixture over batter. Sprinkle with remaining cheese.
  4. Bake 30 minutes. Cut into 8 equal serving portions, serve hot. For variety, try adding bacon, mushrooms, or jalapenos.
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Unstuffed Peppers

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Unstuffed Peppers
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Prep Time 15 minutes
Cook Time 15 minutes
Passive Time
Servings servings
Category FP FC NC
Ingredients
Prep Time 15 minutes
Cook Time 15 minutes
Passive Time
Servings servings
Category FP FC NC
Ingredients
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There is no Nutrition Label for this recipe yet.
Instructions
  1. Saute vegetables and garlic
  2. Cook turkey and crumble
  3. Combine vegetables, garlic and turkey in skillet
  4. Add Mrs. Dash, oregano, tomatoes, broth and spinach
  5. Bring mixture to a boil and add the brown rice
  6. Cover and simmer for 5 minutes
Recipe Notes

Modifications

We prefer Red Gold or Hunts as the use slightly less sugar.

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Shrimp Enchiladas

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Shrimp Enchiladas
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Prep Time 15 minutes
Cook Time 35 minutes
Passive Time
Servings servings
Category FP FC
Ingredients
Prep Time 15 minutes
Cook Time 35 minutes
Passive Time
Servings servings
Category FP FC
Ingredients
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Instructions
  1. Preheat the oven to 350 degrees.
  2. Lightly grease a 9X13-inch dish and set aside.
  3. Saute red pepper, onion and green pepper in 2 MCT Oil until crisp-tender. Add oregano, salt, garlic powder, pepper, cayenne pepper, and Carbquick; blend well and cook, stirring constantly for about a minute.
  4. Whisk in the milk and continue cooking for 3 minutes or until slightly thickened. Add the cheese; stir until melted. Add sour cream, stir to blend. Set aside.
  5. In another skillet, add 2 tablespoons MCT Oil. Saute onion in the oil until translucent and soft, 3-5 minutes.
  6. Add the shrimp and cook until the shrimp are pink (don't overcook or the shrimp will be tough).
  7. Add chopped tomatoes and 1/2 of the cheese sauce. Spoon 1/3 cup shrimp mixture into each tortilla. Sprinkle a bit of cheese on top of shrimp mixture.
  8. Roll the enchiladas up tightly. Arrange seam side down in a 9X13-inch glass baking dish.
  9. Spoon remaining cheese sauce over tortillas and sprinkle with remaining cheese.
  10. Bake at 350 degrees for 30 to 35 minutes.
Recipe Notes

Modifications
You may add some lettuce if you like.

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Stuffed Franks

Stuffed Franks
Nutrition Facts
Stuffed Franks
Amount Per Serving
Calories 269 Calories from Fat 1
% Daily Value*
Total Fat 0.1g 0%
Saturated Fat 0.04g 0%
Polyunsaturated Fat 0.1g
Monounsaturated Fat 0.003g
Cholesterol 21mg 7%
Sodium 1222mg 51%
Potassium 1476mg 42%
Total Carbohydrates 41g 14%
Dietary Fiber 4g 16%
Sugars 5g
Protein 26g 52%
Vitamin A 8%
Vitamin C 60%
Calcium 32%
Iron 11%
* Percent Daily Values are based on a 2000 calorie diet.
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Prep Time 20 minutes
Cook Time 20 minutes
Passive Time
Servings servings
Category LP+(FC)+NC
Ingredients
Prep Time 20 minutes
Cook Time 20 minutes
Passive Time
Servings servings
Category LP+(FC)+NC
Ingredients
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Nutrition Facts
Stuffed Franks
Amount Per Serving
Calories 269 Calories from Fat 1
% Daily Value*
Total Fat 0.1g 0%
Saturated Fat 0.04g 0%
Polyunsaturated Fat 0.1g
Monounsaturated Fat 0.003g
Cholesterol 21mg 7%
Sodium 1222mg 51%
Potassium 1476mg 42%
Total Carbohydrates 41g 14%
Dietary Fiber 4g 16%
Sugars 5g
Protein 26g 52%
Vitamin A 8%
Vitamin C 60%
Calcium 32%
Iron 11%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Preheat oven to 350 F.
  2. Peal and cook potato. Mash potato adding milk, salt and pepper.
  3. Split open hot dogs. Squirt mustard down middle of each hot dog.
  4. Stuff hot dogs with potato mixture.
  5. Cut up cheese into two slices. Put a slice on each hot dog.
  6. Sprinkle with paprika; cook in oven 15-20 minutes or until cheese is melted.
Recipe Notes

Modifications
Serve with a FC like butternut squash fries.

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Mexican Breakfast Wraps

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Mexican Breakfast Wraps
Nutrition Facts
Mexican Breakfast Wraps
Amount Per Serving
Calories 303 Calories from Fat 108
% Daily Value*
Total Fat 12g 18%
Saturated Fat 3g 15%
Polyunsaturated Fat 1g
Monounsaturated Fat 4g
Cholesterol 424mg 141%
Sodium 918mg 38%
Potassium 301mg 9%
Total Carbohydrates 24g 8%
Dietary Fiber 13g 52%
Sugars 6g
Protein 36g 72%
Vitamin A 62%
Vitamin C 192%
Calcium 69%
Iron 15%
* Percent Daily Values are based on a 2000 calorie diet.
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Prep Time 15 minutes
Cook Time 15 minutes
Passive Time
Servings serving
Category FP+FC
Ingredients
Prep Time 15 minutes
Cook Time 15 minutes
Passive Time
Servings serving
Category FP+FC
Ingredients
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Nutrition Facts
Mexican Breakfast Wraps
Amount Per Serving
Calories 303 Calories from Fat 108
% Daily Value*
Total Fat 12g 18%
Saturated Fat 3g 15%
Polyunsaturated Fat 1g
Monounsaturated Fat 4g
Cholesterol 424mg 141%
Sodium 918mg 38%
Potassium 301mg 9%
Total Carbohydrates 24g 8%
Dietary Fiber 13g 52%
Sugars 6g
Protein 36g 72%
Vitamin A 62%
Vitamin C 192%
Calcium 69%
Iron 15%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Saute peppers and scallions in MCT oil.
  2. Scramble eggs and add peppers and scallions
  3. Add mixture to tortillas and sprinkle with cheese.
Recipe Notes

Modifications

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Barbecue Spaghetti Casserole

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Barbecue Spaghetti Casserole
Nutrition Facts
Barbecue Spaghetti Casserole
Amount Per Serving
Calories 407 Calories from Fat 117
% Daily Value*
Total Fat 13g 20%
Saturated Fat 5g 25%
Polyunsaturated Fat 1g
Monounsaturated Fat 5g
Cholesterol 57mg 19%
Sodium 2505mg 104%
Potassium 551mg 16%
Total Carbohydrates 28g 9%
Dietary Fiber 9g 36%
Sugars 8g
Protein 50g 100%
Vitamin A 58%
Vitamin C 53%
Calcium 88%
Iron 16%
* Percent Daily Values are based on a 2000 calorie diet.
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Prep Time 5 minutes
Cook Time 20 minutes
Passive Time
Servings servings
Category AA
Ingredients
Prep Time 5 minutes
Cook Time 20 minutes
Passive Time
Servings servings
Category AA
Ingredients
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Nutrition Facts
Barbecue Spaghetti Casserole
Amount Per Serving
Calories 407 Calories from Fat 117
% Daily Value*
Total Fat 13g 20%
Saturated Fat 5g 25%
Polyunsaturated Fat 1g
Monounsaturated Fat 5g
Cholesterol 57mg 19%
Sodium 2505mg 104%
Potassium 551mg 16%
Total Carbohydrates 28g 9%
Dietary Fiber 9g 36%
Sugars 8g
Protein 50g 100%
Vitamin A 58%
Vitamin C 53%
Calcium 88%
Iron 16%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Cook noodles as instructed on the box
  2. Saute onions and green pepper in MCT oil or zero calorie cooking spray
  3. Combine barbecue sauce, tomato sauce, sour cream, Rotel, cheese, and sauteed green pepper and onion and let simmer until cheese is melted. Add pulled pork and noodles to the sauce. Simmer until heated all the way through
Recipe Notes

Modifications
You can also make this with shredded chicken if you prefer Serving Size: 1 - 1 1/2 Cups