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Strawberry Waffles

Strawberry Waffles
Nutrition Facts
Strawberry Waffles
Amount Per Serving
Calories 287 Calories from Fat 135
% Daily Value*
Total Fat 15g 23%
Saturated Fat 2g 10%
Polyunsaturated Fat 12g
Monounsaturated Fat 0.01g
Cholesterol 1mg 0%
Sodium 2138mg 89%
Potassium 131mg 4%
Total Carbohydrates 50g 17%
Dietary Fiber 41g 164%
Sugars 3g
Protein 22g 44%
Vitamin A 15%
Vitamin C 34%
Calcium 45%
Iron 11%
* 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 LP+FC+NC
Ingredients
Prep Time 5 Minutes
Cook Time 5 Minutes
Passive Time
Servings serving
Category LP+FC+NC
Ingredients
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Nutrition Facts
Strawberry Waffles
Amount Per Serving
Calories 287 Calories from Fat 135
% Daily Value*
Total Fat 15g 23%
Saturated Fat 2g 10%
Polyunsaturated Fat 12g
Monounsaturated Fat 0.01g
Cholesterol 1mg 0%
Sodium 2138mg 89%
Potassium 131mg 4%
Total Carbohydrates 50g 17%
Dietary Fiber 41g 164%
Sugars 3g
Protein 22g 44%
Vitamin A 15%
Vitamin C 34%
Calcium 45%
Iron 11%
* 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. Note: the batter will be thin.
  2. Top waffles with strawberries, sugar free syrup, fat free Redi whip and butter spray
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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
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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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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
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French Toast & Milk

French Toast & Milk
Nutrition Facts
French Toast & Milk
Amount Per Serving
Calories 298 Calories from Fat 81
% Daily Value*
Total Fat 9g 14%
Saturated Fat 3g 15%
Polyunsaturated Fat 0.03g
Monounsaturated Fat 0.02g
Cholesterol 325mg 108%
Sodium 523mg 22%
Potassium 225mg 6%
Total Carbohydrates 30g 10%
Dietary Fiber 10g 40%
Sugars 9g
Protein 28g 56%
Vitamin A 29%
Vitamin C 2%
Calcium 64%
Iron 27%
* Percent Daily Values are based on a 2000 calorie diet.
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Prep Time 10 minutes
Cook Time 10 minutes
Passive Time
Servings serving
Category FP+FC
Ingredients
Prep Time 10 minutes
Cook Time 10 minutes
Passive Time
Servings serving
Category FP+FC
Ingredients
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Nutrition Facts
French Toast & Milk
Amount Per Serving
Calories 298 Calories from Fat 81
% Daily Value*
Total Fat 9g 14%
Saturated Fat 3g 15%
Polyunsaturated Fat 0.03g
Monounsaturated Fat 0.02g
Cholesterol 325mg 108%
Sodium 523mg 22%
Potassium 225mg 6%
Total Carbohydrates 30g 10%
Dietary Fiber 10g 40%
Sugars 9g
Protein 28g 56%
Vitamin A 29%
Vitamin C 2%
Calcium 64%
Iron 27%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Mix eggs, cinnamon, vanilla, and half and half.
  2. Spray skillet with 0 calorie cooking spray; fry bread until golden brown.
  3. Cover with sugar free syrup and a dollop of fat free or low fat cool whip. Enjoy with a glass of milk.
Recipe Notes

Modifications: May also enjoy with 1 Cup of Approved Lean Protein or Condiment Milk (Kroger Carbmaster, Fairlife Fat Free, etc.)

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Tomato Basil Chicken

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Tomato Basil Chicken
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Prep Time 15 minutes
Cook Time 35 minutes
Passive Time
Servings servings
Category LP FC
Ingredients
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Instructions
  1. Add penne to boiling water and cooked to desired doneness.
  2. Coat chicken with bread crumbs and pan sear in MCT oil until thoroughly cooked.
  3. Combine milk and Xanthan gum. Cook to desired thickness.
  4. Place drained, diced tomatoes, basil, an half-and-half in sauce pan over medium heat and cook to desired thickness. Stir occasionally so tomatoes won't stick on and burn
  5. Combine drained pasta, asparagus, and chicken.
  6. Add sauce and mix together.
Recipe Notes

Modifications
Serving: 1 hand (4-8 oz.) May add a side salad. :

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Roasted Red Pepper and Feta Frittata

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Roasted Red Pepper and Feta Frittata
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Prep Time 10 minutes
Cook Time 35 minutes
Passive Time
Servings servings
Category FP FC
Ingredients
Prep Time 10 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. Mince the garlic and add it to a 10" oven safe skillet, along with the MCT oil. Saute over medium heat for 1-2 minutes, or just until the garlic is soft and fragrant. Fill the skillet with fresh spinach (about 3-4 cups packed) and continue to saute until it has wilted (1-2 minutes).
  3. Remove the peppers from the jar and slice into thin strips. Add the sliced peppers to the skillet and saute for 1-2 minutes more. Season the vegetables with salt, pepper and a pinch of red pepper flakes if desired. Remove from the heat and crumble the feta over top.
  4. Whisk together the eggs and milk, adding a pinch of salt and pepper. Pour the eggs over the vegetables in the skillet, then transfer the skillet to the fully preheated oven.
  5. Bake the frittata for 20-25 minutes, or until the center is puffed and the top is light golden brown. If more browning is desired, place the frittata under the broiler for 1-2 minutes. This will quickly brown the top without over cooking the egg inside. Slice into 4 pieces and serve.
Recipe Notes

Modifications

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Lean French Toast

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Lean French Toast
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Prep Time 10 minutes
Cook Time 10 minutes
Passive Time
Servings serving
Category LP+FC
Ingredients
Prep Time 10 minutes
Cook Time 10 minutes
Passive Time
Servings serving
Category LP+FC
Ingredients
Votes: 0
Rating: 0
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Instructions
  1. Mix egg beaters, cinnamon, vanilla, and half and half.
  2. Spray skillet with 0 calorie cooking spray; fry bread until golden brown.
  3. Cover with sugar free syrup and a dollop of fat free or low fat cool whip.
Recipe Notes

Modifications
Serve with NC like fruit or berries. May also enjoy with 1 Cup of Approved Lean Protein or Condiment Milk (Kroger Carbmaster, Fairlife Fat Free, etc.)

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Lean Carbquick Pancakes

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Lean Carbquick Pancakes
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Prep Time 10 minutes
Cook Time 10 minutes
Passive Time
Servings serving
Category LP+FC
Ingredients
Prep Time 10 minutes
Cook Time 10 minutes
Passive Time
Servings serving
Category LP+FC
Ingredients
Votes: 0
Rating: 0
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Instructions
  1. In a bowl, mix Egg Beaters, Fat Free Half and Half, Imitation Vanilla, Splenda,%; mix.
  2. Measure out a 1/4 cup of Carbquik and then sift into bowl.
  3. Add baking powder and mix together.
  4. Spray griddle with a 0 calorie cooking spray and heat griddle on a medium heat.
  5. Use an 1/8 cup measuring cup and pour batter onto heated griddle.
Recipe Notes

Modifications
Can add with Carbmaster milk